So, I’ve really been working my butt off lately— I’m really aiming for working my belly off, strange that there’s no expression for that.  So I’ve been adding more cardio in addition to still doing lots of weight training—so my workouts are almost 2 hours long again.  I get so frustrated sometimes that the fat on my belly just doesn’t want to go away— I am willing to try anything.  Speaking of which, I tried a spot reduction cream this week and it contained a large amount of caffeine and actually kept me up at night.  I was told that topical caffeine wouldn’t affect me like that, but I am very sensitive to caffeine, so I wasn’t really surprised that this happened.  I also did cardio twice yesterday, 45 minutes in the morning and 25 more minutes in the evening.  All of that on very little sleep in addition to my live TV show that I do every Thursday in West Hollywood and I was unable to blog yesterday.  But I really missed you and I’m glad to be back tonight, catching up with you (and getting a little rest!)

First, here’s my Butt, Thigh & Ab Workout from Wednesday night:

  • elliptical: 10 min/ramp 16/level 10
  • ab rocker: 200 reps
  • kneeling cable kickbacks: 15 reps/35 lbs per leg X 3
  • leg extension: 15 reps/140 lbs, 10 reps/160 lbs X 2
  • outer thigh machine: 12 reps/90 lbs X 3, 15 reps/70 lbs
  • inner thigh machine: 15 reps/150 lbs, 15 reps/160 lbs X 2
  • seated hamstring curl machine: 15 reps/120 lbs, 12 reps/135 lbs X 2
  • glute machine: 10 reps/150 lbs per leg X 3
  • elliptical: 25 min/ramp 16/level 10

And, here’s my Shoulder, Calf & Ab Workout from last night (Remember with the calf exercises, S means toes straight, O means toes pointed out and I means toes pointed in and a combination means a set of each):

  • A.M. Home:
  • 45 minutes on treadmill: level 10/ 3.2-4.5 mph (alternating 2-3 minutes walking and 2-3 minutes running)
  • P.M. Gym:
  • lateral raise: 2 reps/65 lbs (drop set to) 8 reps/50 lbs, 8 reps/50 lbs, 10 reps/40 lbs
  • shoulder press machine: 10 reps/40 lbs, 10 reps/30 lbs, 10 reps/40 lbs
  • calf press Roc It machine: 10 reps/444 lbs S, 15 reps/342 lbs SOI, 12 reps/308 lbs SOI, 10 reps/308 lbs (drop set to) 8 reps/240 lbs S, 12 reps/240 bs S
  • seated calf raise machine (with plates): 8 reps/90 lbs S, 12 reps/90 lbs SOI, 10 reps/90 lbs
  • standing calf machine: 8 reps/270 lbs  X 2, 12 reps/180 lbs S
  • shoulder press Roc It machine: 10 reps/62 X 2, 12 reps/55 lbs
  • elliptical: 25 minutes/ramp 16/level 10
  • Home again: P-90 X Ab Ripper DVD

FOOD

I’m not going to post everything I ate the past 2 days like I usually do.  There are 90 blog posts now on this site and most of them include everything I ate on each of those days.  There are also articles on food like the one on vegan protein and the one on soy.  So if anyone is reading this because you are looking for information on how to eat like a vegan bodybuilder, YOU HAVE COME TO THE RIGHT PLACE!  Enjoy all the entries on that.  But today I just want to talk about beating a bloated belly so that your hard earned ab muscles show.  I have had that problem this week (again) and wanted to share more information with you on that.  First of all, I have learned that raw vegetables can really bloat you, especially of they are the rough and tough ones like cauliflower, broccoli, onions and kale. So, it’s best to eat these veggies cooked.  If you want a salad, eat it with lettuce or spinach, not kale (unless it’s cooked at least a little).  Another bummer is that sugar causes bloat because it requires certain enzymes to digest it and those enzymes are not plentiful in the gut.  So, you end up with a back up of undigested stuff putting out gas until your body can make enough enzymes to get ahead of the sugar back up (assuming you don’t continue eating sugar, because in that case you will remain backed up for quite a while). I have mentioned before that sugar is not good for body builders because it causes an insulin spike and that uses up valuable cortisol that your body needs to help repair and build muscle.  And now here we’ve found yet another reason to avoid sugar.  What a bummer!  I really enjoy having a Builder’s Bar because it tastes like a candy bar and it has 22 grams of vegan protein.  But it turns out that even with all that protein, it’s just not worth it if you want a flat belly and nice rippled muscles. Darn it, cause it’s SO yummy!  Actually, if I only have 1/2 a bar (for a treat) and only do that once every few days, I think I could get away with it.  But isn’t the goal to find ways to really enjoy health treats rather than to find ways to get away with ingesting unhealthy things? Well it should be…

Speaking of that, I am adding more walnuts to my diet whenever I get a chance because they are so high in Omega 3 fatty acids, as well as protein. I am also trying to eat more quinoa.  Not only is it the highest protein grain (and a “complete protein” with all 9 essential amino acids), but it also contains lots of iron and is a good source of calcium, phosphorus, folate and many B vitamins. It’s full of antioxidants, phytonutrients and can even balance your blood sugar.  It also contains Lysine, which is the amino acid that actually defeats viruses. (What an amazing discovery for people worried about influenza, HIV, shingles, herpes and other virus-related illnesses!!!) And, it won’t bloat you unless you eat a ridiculous amount of it.  My point is that if I focus my attention on eating lots of really good stuff, I won’t be tempted to eat the bad stuff (like delicious sugary protein bars) because I will be too busy loading up on the good stuff (which is delicious too if prepared correctly).  So that’s my goal for tomorrow.  I’ll let you know how it goes.  In the meantime, I’d love to hear about your struggles with maintaining a perfect diet too!

 

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