If you listened to our New Year’s Day episode of the Lifestyle Accountability Show, you’ll remember that Devon challenged me to a “best abs” challenge. Albeit quite vain, I’m not one to really turn down a challenge – especially from a family member.
Last January (2013) Devon and I, along with our whole family, did a 90-day kick start to the year where we lost some weight, built some great habits, and learned a ton about health and fitness, and healthy living in general. It was a lot of fun and most importantly the mindsets that we were able to create stuck with us after the initial few months.
With 13 weeks left until the tentative date that Devon and I had set for this little challenge – the week that I leave to speak at FitBloggin’ 14 – I wanted to take this opportunity to run a little experiment on myself to see how lean I can get all while optimizing my mood, productivity, and overall well-being.
Okay this all sounds great, but what I’m trying to say is that I’m going to take the next 13 weeks to track and document everything that I do and everything I eat while I cut out for the next 13 weeks. This will include documenting everything that goes into my body, daily weigh-ins to graph out changes in weight, photos, and videos throughout the process to discuss any changes to mood, productivity, and overall wellbeing, and just about anything else I can think of to track.
Keep in mind I’m not a lean person – with the exception of a couple years in high school and University, I’ve always carried at minimum 20% body fat. It’ll certainly be interesting and I’m looking forward to pushing my body to new limits. All that said, I plan on being healthy. That’s my first priority for the next 13 weeks. I don’t care how my body looks or what I can run in a race if I don’t feel well and healthy. If I get to a point where I find myself too obsessive or if I find myself being worse off mood and productivity wise I’ll likely put on the brakes.
However, I think it’ll be pretty insightful for anyone who’s interested in following along. Although I’ll be documenting it all, I won’t be sharing on a daily basis. Much of the info will come out weekly, and some monthly. However, I will be making everything public once I’m finished.
I will be checking in once a week on the blog to recap the week and plan out the next. Any videos and most of the images will be going to our facebook page so be sure to like us there to follow that side of things.
Most of all I’m excited to experiment to try to get the best combination of food and exercise to increase my productivity and mood and really optimize my well-being.
I’ll be breaking down my exercise routine into 3-week phases. The way I eat will be quite strict throughout the week but much more relaxed on Saturday. Here’s what a typical day looks like as far as meals go:
My breakfast will be just about always the same with the exception for when I’m travelling or on Saturday mornings. They will be: 2 eggs + 2 egg white omelette with onion, mushroom, green pepper, and preservative-free ham or bacon.
These will also be pretty static when I’m at home. They’ll include 1/2 – 1 can of tuna 1/2-ish cup of black/kidney beans, 1.5 cups of kale, 1/2 cup of red/orange peppers, 1/2 cup of cucumbers. I spice the tuna and beans with a bit of cayenne pepper, black pepper, and sometimes a bit of Tex Mex.
Again, sticking to the “boring” routine of eating a very similar meal over and over again, suppers won’t have a lot of variation when I’m at home either. It’ll be vegetables, a cup or two of broccoli and/or brussels sprouts and/or asparagus, 1/2 cup of black beans or kidney beans (sometimes swapped for 1/2 cup or so of sliced and roasted sweet potato), and some sort of meat – usually chicken, fish, and sometimes pork. Here’s an example of a couple so far this week:
These will vary as I’m not a big snacker. I don’t typically eat a lot of snacks throughout the day because I make a point to eat enough at my meals – although I have included measurements above, I more often than not will increase portion size if I’m hungry.
However when I do snack, they’ll include a protein / water (or almond milk) mix post workout, or a handful of raw almonds that we always have kicking around.
Workouts will be very similar for each 3-week phase. It’ll include a mix of some high intensity days, sprint training, resistance training, yoga and foam rolling, core-specific workouts, a 5-6 KM run, and a bit more mixed in. Right now it’s looking to be a 5-6 a week training, but it’s quite varied.
I thought I’d post this out here so that I can be held accountable a little to see how things go. Also, I wanted to spook Devon a bit to show him that I am ready to rock and roll. Will be sure to keep you all updated.
Live healthy. Live happy.