Fit For Free NJ

A few thoughts

2007-10-17T22:18:00.001-07:00

It has been awhile since I posted on my blog. I find that often work will supersede my pleasures at times. I am also behind on my weekly picture, but I assure you that I will have one up for week 8. Nevertheless, I am still monitoring my progress and as I look over the past 6 plus weeks, I have discovered that I have only lost 8 pounds on the scale. However, I have really lost inches off my waist and gained inches on my chest and arms.

I found that this past weekend, I really needed a break from working out. It is the first time that I took two consecutive days off. The payoff was a great workout on Monday. I have also instituted the practice of doing three sets of pushups and pull-ups before each day of work. This has really caused my repetition numbers to improve as well as my strength.

The logging of work and food has also shown me that I need to reduce my cheat days and increase my cardio. I feel this is the only way I will truly be able to develop a body that has an exposed 6 pack in the mid section

Week 7 Day 4

2007-10-17T20:45:00.001-07:00

Date: Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein, oats & ff yogure	Lat pull wide

Protein	Lat pull narrow

Chicken, rice, and tomatoes	Machine rows

High carb cheat	D/B pull overs

	Supine body weight rows

	Ez bar curls

	Low cable curls

	D/B hammer curls ALL EXERCISES 4 SETS

	Push us and pull ups 3 sets

Week 7 Day 3

2007-10-17T20:36:00.000-07:00

Date: 15 Oct 07	Day: 3	Week 7
FOOD	Exercise
Protein	Squats
	Calf raises Super set
Ff yogurt, protein, banana, oats
	DB Lunges
½ c ff cottage cheese and mixed nuts	DB straight leg lifts super set

Oats and protein	Clean and Jerks x2 between each set of lunges

SW bake and banana	Smith shrugs

Chicken crockpot & banana	DB shrugs ALL EXERCISES 4 SETS

Chicken crockpot and sweet potato	S/B push ups and pull ups superset x3

Week 7 Day 2

2007-10-17T20:34:00.000-07:00

Date: 14 Oct 07	Day: 2	Week 7
FOOD	Exercise
Oats, protein, ff yogurt and banana	No exercise Need a break

Banana

Chicken Crockpot and banana

Chicken Crockpot and apple

Week 7 Day 1

2007-10-17T20:29:00.000-07:00

Date: 13 Oct 07	Day: 1	Week 7
FOOD	Exercise
Cheat day	No Exercise Need a break

Week 6 Day 7

2007-10-17T20:23:00.000-07:00

Date: 12 Oct 07	Day: 7	Week 6
FOOD	Exercise
Oats, protein, 1 c honey bunches of oats	Military press

Protein and soy trail mix	Side raises

Chicken Crockpot	Rear raises

Chicken, veggies and brown rice	Upright rows 4 sets each

Week 6 Day 6

2007-10-17T20:19:00.002-07:00

Date: 11 Oct 07	Day: 6	Week 6
FOOD	Exercise
Oats, protein, and banana	7 sets pushups, pull ups,

Apple	Lat pulls

Tuna 7 oz and banana	1 arm lat pull

Protein, ff yogurt	Low row

Mongolian BBQ	e-z bar curl

FF yogurt, ¾ c go lean ¼ c mixed nuts	Isolation d/b curls

	35 min elip HIIT 140 BPM

week 6 day 5

2007-10-17T20:19:00.001-07:00

Date: 10 Oct 07	Day: 5	Week 6
FOOD	Exercise
1 c ff yogurt, 1 c go lean	Elevated pushups

Protein	Tri pushups

Fresh fruit, oats and egg beaters	Seated Russian twists

Banana, ff yogurt	Sit ups

Mixed nuts, soy trail mix	Pull ups

1 c egg beaters, salsa, ff refried beans, mushrooms, soy cheese and black olives	Elliptical random settings

Week 6 Day 4

2007-10-17T20:13:00.001-07:00

Date: 9 Oct 07	Day: 4	Week 6
FOOD	Exercise
FF yogurt, Protein, 1 c puffed wheat	Push ups, Chin ups, box jumps, double crunches, Swiss Balls crunches, Jumping lunges superset, 3 sets

Protein	Incline smith bench

Protein, oats and apple	Decline d/b press

Protein	Cable Crossovers

Crockpot Chicken w/ ½ c brown rice	D/B Flyes

Crockpot Chicken w/ ½ c brown rice	EZ bar skull crackers

	Reverse tri extensions

	Pushups 4x20 pull ups 4x6
	30 min Treadmill HIIT

Week 6 Day 3

2007-10-17T20:07:00.001-07:00

Date: 8 Oct 07	Day: 3	Week 6
FOOD	Exercise
1c Puffed Rice, ¾ c milk & banana	Lat pulls

Protein and oats	1 arm pull down

Protein	Machine Rows

Crockpot Chicken & ½ c brown rice	Cable 1 arm Rows ALL ABOVE WERE 4 SETS EACH

Crockpot Chicken & ½ c brown rice	Push-ups 25x3, pull ups (assisted) 5x3, and Dips (superset)

Week 6 Day 2

2007-10-08T19:11:00.000-07:00

Date: 7 oct 07	Day: 2	Week 6
FOOD	Exercise
CHEAT DAY	NO EXERCISE

This was my first real cheat day since I started logging my food and activity. There is a reason for the cheat day though. I know that over the next six weeks I will be training extra hard with 2-a-day training as often as possible. I hope to have my six-pack showing by the conclusion of week 12.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 6 Day 1

2007-10-08T19:05:00.000-07:00

Date: 6 oct 07	Day: 1	Week 6
FOOD	Exercise
Oats, fresh fruit, egg beaters	Machine squats

Protein	Machine leg ext

Apple	Machine isolation leg curl

South West crock-pot chicken	Machine isolation kick backs

8 oz chicken & mixed veggies	25x3 pushups
	12/8/6 assisted pull-ups
1c fat free yogurt, protein, ½ c oats	8/6/6 dips super set x3 sets

1 c kids cereal	s/b sit-ups
	Double crunches superset x3 sets

	2 miles walking

After completing 5 full weeks of the competition, I can say that I feel much better. There is nothing like going to the closet and not having to worry about whether or not pants will fit. What is really amazing is that I have only lost 8 pounds according to the scale, but I know it has to be at least 2 inches off my waist. Even more important is that my body fat is down to 11mm according to the fat caliper.

The next 6 weeks will be where I get down and dirty though. I will be working nights and it will afford me to workout two times a day. I will be able to dedicate time to resistance training and later a full hour to cardio and body weight resistance training. I am hoping that by the conclusion of week 12, my six pack will be visible.

I will continue to post diligently and I will be sure to keep you informed as to how the transformation goes during this increased intensity training cycle.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 5 Day 7

2007-10-08T18:56:00.000-07:00

Date: 5 oct 07	Day: 7	Week 5
FOOD	Exercise
Oats, Protein, banana	Military press

Package of tuna	Rear raises

Chicken 5 oz, tomato slices, fresh fruit	Front raises

Soy trail mix	Upright rows

Salmon, edamame, ½ c brown rice	Shrugs

½ c fat free cottage cheese & soy trail mix	Narrow shrugs

	18 holes of golf

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 5 Day 6

2007-10-05T16:25:00.000-07:00

DATE: 3 Oct 07	DAY: 6	WEEK: 5
Food	Exercise
Go lean, ¾ c skimmed milk, protein	NO EXERCISE

½ c egg beater, ½ c oats, ½ c ricotta cheese, 1 banana. Mixed together and made a pancake. Topped with low cal syrup and fat free whipped topping

Mixed nuts

South West Crock Pot chicken

1c fat free plain yogurt, banana, 1c puffed wheat

Week 5 Day 5

2007-10-05T16:21:00.000-07:00

DATE: 3 Oct 07	DAY: 5	WEEK: 5
Food	Exercise
Oats and Protein	Lat pulls

94 % Fat free popcorn	1 arm cable rows

Crackers/chex mix	Overhead pulls ALL ABOVE 4 SETS

Protein	1 arm isolation curls

4 oz chicken, 2 pieces whole wheat bread, ff cheese slice, protein	Dumbbell 21’s ALL ABOVE 3 SETS

1 c ff chocolate ice cream	5 Regular pushups, 5 explosive pushups, 5 regular pushups
	Assisted pull ups 5x3
	Dips 5x3

	35 min HIIT stair mill

Week 5 Day 4

2007-10-02T17:18:00.000-07:00

Date: 2 Oct 07	Day: 4	of Week: 5
Food		Exercise
Oats and Protein
		Machine bench
Steak and chicken soup
		Machine incline
Protein
		Cable upward flye
Chicken, black bean soup & Kiowa
		Machine Flye
1 c Fat Free yogurt, nuts and banana
		Machine Nose crackers

		Machine tri press

		Rope extensions each exercise consisted of 4 sets

		20 pushups
		8 pull ups assisted by machine
		8 dips Super Set.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 5 Day 3

2007-10-02T17:15:00.000-07:00

Date: 1 Oct 07	Day: 3	of Week: 5
Food		Exercise
Oats and Protein
		35 minutes of HIIT elliptical
Steak and chicken soup

Steamed Chicken & veggies

Protein

1 c ff plain yogurt, nuts, & 1 c puffed wheat

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 5 Day 2

2007-10-02T17:08:00.000-07:00

Date: 30 Sep 07	Day: 2	of Week: 5
Food		Exercise
Oats and Protein		Squats on Smith 4 sets

Steak and chicken soup
		DB Lunges 4 sets
Chili meat & banana
		Straight leg dead lifts dumbbells
straig Fish 3oz, chicken 2oz, sweet potato
		Pull ups 3x5
Oats and Protein

½ c ff cottage cheese & mixed nuts

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 5 Day 1

2007-09-30T11:43:00.000-07:00

This is the beginning of my 5^th week of a sixteen week venture from fat to fit. I have to admit, there are some very challenging times overcoming the burning desire to eat, especially later in the evening. I am following the philosophy of eating non-processed foods and ensuring that I get a protein with every meal. As you may have noticed, I usually have a meal that consists of solely protein; this is consumed after a workout to help in the recovery and reduce the hunger that often follows after a good workout.

My workouts have changed over the last 4 weeks too. At first, I was working with bodyweight exercises along with my TRX which is also just another means by which I can use my bodyweight to exercise. However, now that my shoulder has begun to feel better, I have introduced weight training into my routine as well. I can say with certainty that weight bearing exercises really make a difference in changing my bodyweight composition.

At the conclusion of four weeks, my weight is relatively the same as it was when I started, yet my clothes fit much looser in the waist and a bit tighter in the arms and chest. I can also see where my body fat has reduced as well. As of yesterday, when I measured my fat by body weight caliper, I have lost another millimeter from last week. If I can continue to do that, I will be down to about 10% body fat by the conclusion of this experiment.

Date: 29 Sep 07	Day: 1	Week 5
FOOD	Exercise
Oats & Protein	DB Side Raise
	DB Front Raise
Chicken and Steak soup	DB Arnold Press Superset 3x8

Fish (3oz) ½ yam	DB Rear raise
	Upright Rows Superset 3x8
Banana
	Double Crunch
Chicken and Steak soup	DB Shrugs Superset

Protein	HIIT 30 Min elliptical machine

1 C ff plain yogurt, 1 C puffed wheat cereal and ¼ c mixed nuts

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 7

2007-09-29T11:44:00.000-07:00

Date: 28 Sep 07	Day: 7	Week: 4
FOOD	Exercise
Oats and protein	30x 3 pushups

Chicken & steak soup	Bench press
	Push ups
Chili and Banana
	Progressive flyes: 20-25-30-40# dumbbells
Chicken & Steak soup	Push ups

Protein	Cable press
	Pushups
½ c cottage cheese
	1 hand tri extensions
	Pushups

	Rope extensions

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 6

2007-09-29T09:21:00.000-07:00

Date: 27 Sep 07	Day: 6	Week: 4
FOOD	Exercise
Oats and protein
	Day off way too sore
Chicken & steak soup

Chili

Banana

Fish & Banana

Cheat meal

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 5

2007-09-29T09:10:00.000-07:00

Date: 26 Sep 07	Day: 5	Week: 4
FOOD	Exercise
Oats and protein	Pull ups

Chicken, & Vegetable soup	Lat pulls
	Dumbbell rows (super set)
Sweet potato burrito
	Lawn Mower pulls (cable)
Sweet potato burrito
	21’s w dumbbell
Chicken vegetable soup, ½ c cottage cheese
	25# dumbbell hammer curls
Protein
	35 min HIIT elliptical
3 oz fish

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 4

2007-09-29T09:06:00.000-07:00

Date: 25 Sep 07	Day: 4	Week: 4
FOOD	Exercise
Oats and protein	Ball push ups

Chicken, rice, & Banana	Wall squat w/ db and sb

South west bake (Chicken, black beans, salsa and ff cheese)	Seated rows w/ fit bands

Chili, rice, & banana	High bridge on sb

Protein	Lat raise w/ tube

Chicken vegetable soup and shrimp	Stability ball crunch

	Supermans

	4 sets of each no rest between exercises

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 3

2007-09-29T09:01:00.000-07:00

Date: 24 Sep 07	Day: 3	Week: 4
FOOD	Exercise
Oats and protein	Smith squats
	Calf raises (super set)
Chicken, rice, & apple
	35# db lunges
Chili, & rice
	35# db Straight leg dead lift
Banana
	HIIT 30 Min on treadmill
Protein

½ c ff cottage cheese & pear

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 4 Day 2

2007-09-29T08:54:00.002-07:00

Date: 23 Sep 07	Day: 2	Week: 4
FOOD	Exercise
Oats and protein	Spent the day fishing

Chicken, corn, shrimp, black bean soup

Chili,rice, nuts

Cheat meal

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Day 4 Week 1

2007-09-29T08:54:00.001-07:00

Date: 22 Sep 07	Day: 1	Week: 4
FOOD	Exercise
Oats and protein	Machine bench press

Boca burger, whole wheat bread, ff cheese and bread	Machine flye

Protein shake	Machine incline press

6oz chicken corn & black bean soup	Cable press

1/2c ff plain yogurt, 1 c puffed wheat, banana	1 arm tri press down

	Rope ext

	Tri press down

	Pushups 15x3
	Pull ups 7x3
	Dips 2x3

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 Day 7

2007-09-22T06:54:00.000-07:00

Date: 21 Sep 07	Day: 7	of Week: 3
Food		Exercise
Tuna & banana		4 x 15 sit ups on slant board

½ c eggs beater, soy cheese, 2 slices whole wheat bread & banana		Military press 4x90x7

Beef & bean chili w soy cheese		Db lat raise 4x20x8

Chicken, soy beans, mashed yams		Machine rear delts 4x20x8

Banana, protein, grapes & ½ c all bran		Upright rows 4x50x8

		Trap raises w/ barbell 4x135x8

		Shrugs 4x180x8

		30 minutes HIIT on treadmill

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 Day 6

2007-09-21T07:58:00.001-07:00

Date: 20 Sep 07	Day: 6	of Week: 3
Food		Exercise
½ c oats and Protein		Squats 135x3 140x3x8

Go Lean, Yogurt, and Protein		1 leg squats 120x3x8

Protein		Leg extension 110x3x8

½ c egg beaters, ½ c ff ricotta, ½ c oats & banana mixed together and grilled like pancakes.		Leg curl 100x3x8
		Calf raises 220x3x8
Protein, ff yogurt, ½ c all bran
		Pushups 20x3 assisted pull ups 8x3 & dips 6x3 superset

		HIIT elliptical 30 minutes

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 Day 5

2007-09-20T15:52:00.001-07:00

Date: 19 Sep 07	Day: 5	of Week: 3
Food		Exercise
½ C oats and whey protein		NO EXERCISE TODAY

Protein, ½ c oats and yogurt

Chicken 3 oz yams, ff refried beans and salsa

Chicken 4 oz white rice and ½ avocado

Total Cheat pig out

I did great with the eating until the end of the day. I just had to eat and unfortunately, I lost control a little. I do believe I needed it though.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 Day 4

2007-09-19T16:02:00.001-07:00

Date: 18 Sep 07	Day: 4	of Week: 3
Food		Exercise
Protein and ½ c oats		All exercises below are w/ a medicine ball and completed two sets

Spaghetti Squash & Beans and salsa		Lunge jumps 10 each side
		Sit ups 20 super set
Yogurt, protein and banana
		Push-ups w/ roll to each arm 6 each side
Chicken, Brown rice and Salad w/ salsa		Squats 20

		Forward lunge with a body rotation 10 each side
		Torso Turn and reach 10 each side

		Wood chop 10 each side
		Squat to explosive jump and throw of the ball 20
		Ball slams 20
		http://www.sport-fitness-advisor.com/medicine-ball-exercises.html

The medicine balls exercises were a real ass kicker. I did not do any cardio afterwards, I just did not have any energy left. I recommend these exercises to everyone.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Fat to fit week 3

2007-09-18T14:08:00.001-07:00

This is my third installment of fat to fit in 16 weeks. I hope you enjoy.
www.fitforfreenj.com
www.myspace.com/fitforfreenj.com

Week 3 Day 3

2007-09-18T07:26:00.000-07:00

Date: 17 Sep 07	Day: 3	of Week: 3
Food		Exercise
Oats & protein		Lat pulls 120x8x4
		DB rows 50x12/ 60x9x2/70x8
Chicken, brown rice and banana
		DB 21’s 15x21x3 20x21x1
Yogurt, banana, peach
		Ez bar curls 75x8x3
Protein

½ c egg beaters, protein, yogurt

		25 minutes HIIT treadmill

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 day 2

2007-09-18T07:18:00.000-07:00

Date: 16 Sep 07	Day: 2	of Week: 3
Food		Exercise
Oats and protein		ALL EXERCISES PERFORMED WITH FITNESS TUBES

Banana and 5oz tuna		Squats 20x3
		Standing chest press 13x3 super set
Chilli (turkey and beef burger) banana
		Stationary lunge 20x3
Tortilla bake and pear		Standing row 13x3 super set

Protein		Shoulder press 12x3
		Bicep curl 3x12
Chicken, brown rice and mixed nuts
		Standing rotation 20x3
		Hip thrusts
		15 minutes heavy bag work http://www.iwantsixpackabs.com /workout/week3.html

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 3 Day 1

2007-09-18T07:11:00.000-07:00

Date: 15 Sep 07	Day: 1	of Week: 3
Food		Exercise
Oats & protein		DB bench 8x50 /7x55/5x55

Tuna 5 oz and banana		DB flye 8x25/8x30/8x30/8x30

Peach		DB Incline bench 30x3x2/35x8x2

Lean cuisine meal		Cable rope overhead tri press 50x8x4
		1 arm tri extension 40x8x4
Protein		Cable incline tri extension 70x8x4

Salsa, beans, and spaghetti squash

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 2 Day 7

2007-09-18T07:04:00.000-07:00

Date: 14 Sep 07	Day: 7	of Week: 2
Food		Exercise
½ c oats and protein		Dive bombers 15x3
Banana & yogurt		Squat jumps super set 20x3
Tilapia 4oz, brown rice & fresh soy beans
Pear		Chin ups 3 x3
Mexican lasagna bake (chicken and whole wheat tortilla)		Body weight rows 3x8

		Double crunch 15x3
		Plank 45 sec x 3

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 2 Day 6

2007-09-13T17:46:00.000-07:00

Date: 13 Sep 07	Day: 6	of Week: 2
Food		Exercise
½ c oats and whey protein		DB bench press 50x3x8
		DB side raise 20x3x8 super set
Mexican chicken bake,
½ c egg beaters & banana		DB flye 30x3x8
		DB front raise 20x3x8 super set
Whey Protein
		Machine military press 100x3x8
Tilapia 6 oz, small yam, broccoli		DB rear raise 20x3x8 super set

Yogurt and Protein		Rope tri press 60x8x3

		Lat pull machine 125x8x3

		Machine Row 125x8x3

		25 Min HIIT on treadmill

Today I did not work so it was easy to spend a little more time in the gym. The extra five minutes on the treadmill was a real burner. If you notice, I also spend a great deal of time on my shoulders. This is solely because of the recovery from the surgery.

If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob

Week 2 Day 5

2007-09-13T07:44:00.000-07:00

Date: 12 Sep 07	Day 5	of Week 2
Food		Exercise
½ c oats, whey protein, & sugar free applesauce		DAY OFF FROM EXERCISE

Salad w/ chicken, ham & 1 whole egg

Apple and Banana

Chicken lasagna bake (low fat and delicious) + 2oz chicken

This was a day off for me, but I was careful about what I ate. I was on the road for 6 hours, so I had to do the best I could eating healthy.

If you would like more information about the exercises or recipies for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob