What Im doing for exercise.

Sundays I take off completely.

Monday , Weds and Fri: Cardio 20- 30 minutes depending on how my knees feel that day.. After Cardio, I stretch and go straight to the mat (LINK)  for 2 sets of 25 push ups and 3 minutes of abs.  I stretch some more.  After floor work I go to the weight bench and work out shoulders, biceps, triceps and chest. First two sets are 5 lbs, 25 each, last set is 8 lbs 25 each.  Finally, I head over to my AB BLASTER (LINK).  2 sets of 25.  Stretch.  WATER WATER WATER! lots of it.

Tues, Thurs & Sat:  Same deal with Cardio. Inevitably, one day during the week, I get tired.. Skip cardio. Thats just me… Anyway, these days I do push ups and abs.. Just like Monday, Weds & Fri.  Same routine.. Then I do legs and the blessed buttocks. Gluts if you will. My routine for the derriere here. (link).  Let us not forget the ab blaster again.. I do it 6 days a week. Stretch, stretch, stretch,  water, water, water…

Now the life saver… My protein drink… Its my reward everyday.. Sweet, creamy and delicious.  (LINK)  Recipe.  3 grams of carbs. Acts like breakfast. I always workout on empty stomach.

 

 

Hidden carbs

They’re everywhere… Condiments & vegetables are people’s biggest mistakes. A great link for what you can and cant eat is here. Link. 

I DONT DO THE WHOLE NET CARB PRACTICE

Some things that may surprise you… surprised me and Ive done this 3 times!

Avocados 17 grams each   I cup of Kale provides 6 grams where as spinach is only 1.1 grams.  1 cup of broccoli 6 grams.  Those zucchini spirals you use to replace pasta? 6 grams medium size. Most squash is loaded. Your best bet while trying to reach your goal is salad. Sorry, sad but true. Carrots, no. Celery, olives, maybe two slices of tomato, onion and lettuce… A bit boring but thats life for now.   Deli meat usually about 1 gram per slice. Same with cheese. Be careful. Your better off baking off chicken or turkey breast yourself and slicing it. Tuna salad is good but select your ingredients wisely. People often add sugar or Grapes (or raisins) into chicken salad so watch out for that. Additives in Tuna can be hard to detect. Sweet pickles are common and they have carbs.  Its tough to eat out, your better off making your own stuff.  Chef salads from a restaurant is usually pretty good but not on a daily basis… Dressings are usually loaded. I make my own (link) .  Milk, no no no… Use half and half or almond milk (it has a sweet undertone so use selectively).  Take a close look on cheese labels. Fresh cheese usually have more carbs and part skim cheeses have more as well. Full fat everything is your pick. Crazy I know… Its not forever…Hidden carbs might be the reason you are plateauing or not loosing.

Count your Carbs!!! I cant stress this enough..