Update Photo 11/14/17

I'm a little "fluffier" than I'd prefer to be at the moment, at 185#, but I feel great and am going to hit the strength work (especially with bench press, squats, and dead lift) during the winter, while still running 8-10mi/wk. My weight probably won't change much, but I'm aiming for 9% body fat. (Currently 11%)

What If You Don't Know Anything About Lifting Weights???

I had a brief conversation with a friend at the gym this week. He's a little older than me and I see him there often. He is usually walking, running, or doing some cardio related training and stretching, but rarely any strength conditioning. My hat's off to him, though, because he is there and still light years ahead of most guys our age.

I was at a weight rack doing some barbell rows when he walked through, and he commented about not knowing how to use weights, or weight machines. Not surprisingly, his (lack of) muscle tone and lean body mass are a reflection of that. After mentioning the benefits of weight-resistance training (bone and joint health, fat-burning benefits of more lean muscle, etc.) I told him that I used YouTube (and still do) to find great tutorials on how to weight train.

I could post all kinds of links here of useful and effective lifting videos that I have found and incorporated into my own workout regimen. But, then you'd lose the value (and there is value!) in finding the ones that you will want to help meet your fitness goals. You will automatically be attracted to the best ones for YOUR needs. The ones I've found work great for me, but we all reach our goals a little differently, and the ones I like and use may not be as effective as the training you find and identify with on your own.

Have a little faith in the guidance of the universe and your attraction to the tools that will be perfect for you.

Zed Press

Okay, so I did this press during my noon weight training workout today just to see what I think about it. My core was noticeably engaged, but what I really noticed was the fronts of my deltoids that were on fire after about 40 reps.

Otherwise, the only other observation I have is that is is a little awkward getting into position with the bar in your lap, then getting up, and the bar set aside when you're done.

This is a nice compound movement, and definitely in line with my preference for weight training lifts that involve several muscle groups. This one works deltoids, arms, chest, core, and hips, among others.

Quantum Body Change Interview With Sandy Stuber!

Check out this interview with my friend and 51-year-old body builder Sandy Stuber. He is a former skinny guy, who was picked on in school. Now he has the body that anyone 51 (or 31 for that matter) would die for!

Sandy is a pro at putting on lean bulk, and has done some remarkable cutting, as well. Watch and learn...

Remember to Like this video, and subscribe to my YouTube Channel.

Here are links to some of the things we discussed:

Whey Protein - http://www.muscletech.com/products/sams-club/premium-100-whey-protein-plus/

BCAA supplimentation - https://www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

C4 Pre-Workout - https://www.amazon.com/Cellucor-Workout-Supplements-Creatine-Servings/dp/B00UIGJ73W

Macros - https://www.popsugar.com/fitness/What-Macros-40526988

Body Building info - https://www.bodybuilding.com/fun/ramsey28.htm

Subscribe to my FREE ebook and email list at: http://FitWithMarty.com


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Racquetball Tourney!

Sizzling Ace Serve!

You don't have to read too far in my blog to know that racquetball is a passion of mine. Much of what I do fitness-wise is designed to support and promote myself to better condition to make my game on the court better. I train to be strong, less prone to injury, with good flexibility and speed.

I've said it before, but my goal is to still be playing racquetball competitively into my 90s. Seriously. With that in mind, I think it's important to participate in state and regional tournaments like the one I was just at in Des Moines over the weekend. Besides, it is just a ton of fun!

2017 Iowa Open Racquetball Tourney

Last year, my doubles partner and I won in our bracket, and I made it to the semi-finals in singles, only to get beat for the championship slot by my doubles partner. This year I wasn't nearly as competitive, mainly because I only have enough local competitors to play once a week. It used to be I could play three or four times a week, but many of the guys my age are losing the ability to continue due to aches and injuries. Plus, racquetball is diminishing in popularity so the pool of players is shrinking.

Many guys my age are not staying competitive, or healthy, but it doesn't have to be that way. With just a little work in the gym and good nutrition they could have stronger joints, more energy, and less extra "baggage" to lug around the court.

Thankfully, older and wiser can be true. For it takes a little extra discipline to stay in top shape in your 40s and 50s. When young, we can get away with some bad nutrition habits because our higher metabolism makes up for it.

That's where the "wiser" part comes in. By 50, we should have the patience and discipline to realize the benefits of changing over to better habits. I'm glad I have a little of that wisdom. The process of getting and staying in better shape wouldn't have been nearly as easy without it.

Weight Training Vs. Cardio

The following is an exceptional article from The Huffington Post on Weight Training vs. Cardio workouts. This is really common sense stuff, and I'm glad someone is explaining this. They both have their place and are each important. As someone who is very long-term minded with my training regimen, weight lifting is vital for that purpose. ~Marty

The Truth About Weight Training vs. Cardio

You run and you run, and you don’t shed a pound. It’s one of the leading emotional pain points for people who exercise. All of that effort and so little reward, but why is that? Simple: Cardio is not the fastest way to lose weight, and it’s certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results.

You’ve Heard: You Can’t Burn Fat With Strength Training

Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate.

Strength training, however, builds muscle, and more muscle helps you burn more calories — even when you’re doing nothing but sitting on the couch. “Strength training is a critical component of any program than emphasizes long-term fat loss,” said Alwyn Cosgrove, co-author of the book “The New Rules of Lifting.” Think of it like this: Muscles are “thirsty” from a metabolic perspective. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.

You’ve Heard: Resistance Training Makes Women Bulky

This myth just won’t die and, unfortunately, it’s horribly misguided.

And to prove it, just go to any big-box gym in America and see how many 140-lb. guys with pencil-thin arms and a beer gut are in the gym multiple days a week, trying to get “big” or “huge.” Clearly something isn’t working. It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you’re serious about putting on size.

“There is a big misconception about what causes bulk. Bulk isn’t muscle; it is muscle covered by fat,” said Mike Roussell, author and nutritional consultant. “So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat — not give up weight training.”

Women have a distinct disadvantage if the goal is to put on size. They have about one-tenth the testosterone of males, and testosterone is a key component in the muscle-building process. So even if you’re working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won’t see the same results with regard to muscle building. Women can, though, build muscles. Instead of big and bulky, they will be the type of long and lean muscles many women desire.

You’ve Heard: Weight Training Limits Athleticism

If your goal is to move and look like the Hulk, then feel free to continue performing body-part splits and hitting every machine in the gym. Those machines have their place, but they are not indicative of every weight-training routine.

If your goal is to look, move and feel like an athlete, you need a different approach. “Elite athletes need their body to function as an efficient unit. Splitting the body into parts like legs, chest, back and biceps will not meet that goal,” said Wil Fleming, performance coach and co-owner of Force Fitness and Performance in Bloomington, Indiana. “Instead, focus on big-bang movements that utilize multiple muscle groups — both the prime movers and the smaller stabilizers.”

The premise here is simple: Stop isolating body parts and pumping away mindlessly on the machines. Focus on big-bang, compound, multi-joint exercises. Hire a trainer or coach and learn how to squat, deadlift, chin and overhead press safely and effectively. The only reason your athleticism will be limited in the gym is if you follow an ineffective program or one that’s designed for “show” versus “go.”

You’ve Heard: Running Is the Best Way to Get Fit

It’s not that running as an exercise is bad, but it puts a fair amount of stress on your muscles and joints. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. The better plan is to take time to develop the muscles of your core and hips first instead of jumping off the couch and running three miles.

For the hip stabilizers, start off with basic single-leg exercises like split-squats, lunges and step-ups. For the core, exercises like front planks, side planks and bird dogs will help get you stronger and more stable, making you much less likely to injure yourself when you do decide to run that 5K.

Some people need activities that are a bit more joint-friendly, as the pounding caused by running on a treadmill or pavement is simply too much. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well.

If you want newer (and possibly more exciting) variations, consider kettlebell swings, medicine ball or barbell circuits, Prowler pushes, or even battling rope variations. There are many different ways to get into shape, and while running is great, it’s just one option you have at your disposal.

What We’ve Said

Strength training can help you lose body fat and is likely a quicker ticket to better fitness than just plain cardio exercises. It also won’t limit your athleticism, but more likely improve it, and women can derive tremendous benefit from resistance training without getting bulky.

For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work. It’s time to get into the gym.

By: Mike Robertson

Full article here: http://www.huffingtonpost.com/livestrongcom/the-truth-about-weight-training-vs-cardio_b_894936.html

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The Health Benefits of Kissing

The Health Benefits of Kissing by Sandra LaMorgese PhD

There’s nothing more sensual than a deep, passionate kiss, one that unhinges your knees and takes your breath away. It’s more intimate than sex. A bad kiss however can have the opposite effect, leaving you with a queasy feeling in the pit of your stomach. We put a lot of stock in kissing. A bad kiss can mow down a budding relationship and a good one can seal the deal. Ever wonder why we kiss at all? It’s such a magical act. But if you step back and think about it logically, two people putting their lips together in weird ways doesn’t on the surface make a whole lot of sense. According to a study out of Oxford University the reason we kiss is to evaluate a potential mate.  There are several times across human courtship that we assess a candidate for love, and that first kiss is a big one. Not only does it pave the way for pair bonding, it also allows us to evaluate one’s mate on a genetic level. Though we are completely unaware, when we kiss a new mate our bodies consider carefully the genetic makeup of the other, including their immune system, all conducted via the olfactory system. In genetic outlook, we on a subconscious level determine if the other person’s immune system is different enough from ours. If it is, the offspring will have a good chance of survival and so our system gives us the go-ahead.

There are lots of health benefits to kissing.  It reduces blood pressure .  The heart speeds up and the blood vessels dilate giving the body more blood flow and an energy boost. Blood vessel dilation can also help alleviate the pain of headaches and cramps, though admittedly kissing is often the last thing on our minds when we have these. Brushing and flossing are not the only ways to maintain a healthy mouth. With kissing, more saliva is created, helping to remove plaque buildup which can cause cavities. Have you been feeling a little blue or stressed out lately? A passionate make out session can put you in better spirits. It’s not only fun it releases feel good biochemicals such as oxytocin the “calm and cuddle” hormone, serotonin the happiness neurotransmitter and dopamine which gives us a sense of wellbeing. Kissing also boosts our self-esteem. One German study found that husbands who received a good kiss from their wives when leaving for work were happier, less stressed and more productive. They even earned more. Worried about aging? Kissing tightens the muscles of the jaw and neckline.

So how do you make sure you are a good kisser? Everyone has their own preferences and technique. Some people are heavy into the tongue action. Others are conservative with the tongue. There are those who are squeamish about the amount of saliva exchanged. There have been plenty of would-be relationships cut short by the phrase, “S/he slobbered all over me.” For a first kiss, start out with a simple smooch on the lips and work slowly into open mouth kissing. Don’t probe with the tongue too soon. Work into it. A gentle in and out motion or a twirling is sexy and a huge turn on. Try to keep it on the drier side, at least at first. Do make sure you haven’t eaten a mountain of garlic and onions beforehand. William Cane is the author of The Art of Kissing. He says one of the techniques people love is lip-o-suction. This is kissing and lightly sucking the person’s top lip while they go for your bottom one, or vice versa. When tongue kissing, you can run your tongue over your lover’s teeth and gums to add more sensation to the experience. A nice flavored lip balm can add something. If you’re planning it all out, see if you can feed your lover strawberries beforehand. It helps to awaken the taste buds, making your mouth extra sensitive. Don’t forget the other aspects such as eye contact during pauses, grabbing the nape of the neck or the head and pulling your lover in. You can even bite their lower if you’re feeling naughty. Rake your nails down their back. Build slowly from sweet to powerful and passionate. Some people like this example: model intercourse in your lover’s mouth. Do so by starting from gentle foreplay to full on action using your tongue. With the tongue, begin with slow circles and work towards a strong, passionate full-on tongue tornado. Few things are more enjoyable or powerful in life than kissing. Why not make the most of it?

Sandra LaMorgese Ph.D. is an expert in bridging the gap between mind, body and spiritual holistic living and sexuality. specializing in life transformation, interpersonal communication, beauty, health, wellness and sexual intimacy. She has worked as a the Director of Education for "Cures," a wellness skin and body care brand, and is a metaphysician, holistic practitioner, ordained Reverend and Huffington Post blogger. She is also the author of “SWITCH:TIME FOR A CHANGE." Due to be released 2015 and has been featured as an expert on The Howard Stern Show, FORTUNE Magazine, New Jersey Life Magazine, POSE Magazine, and The LYFE Magazine, among other media highlights, in addition to writing numerous articles on the topic of life transformation, health, beauty, vitality, intimacy and sexuality. As the radio talk show host of “Getting Intimate with Dr. Sandra LaMorgese” Sandra interviews guests that have “walked the walk” in authentic living. During the show, expert guests answer questions and educate listeners about authentic living, healthy sexual intimacy, sexual authenticity, BDSM, and all things sexy. In addition, every week stand-up comedian, singer, writer, and actor Carolynn Mincin gives her take on “What’s Trending with the Most Unbalanced Woman in Comedy, Nicole Geib opens our eyes and hearts on "Our Week in Culture" and Rev. DiAnna Ritola's segment "Holy Queer" she inspires and counsels on sexual and spiritual authenticity, living out loud, queering the spiritual perspective, and embracing our Divinely Human Selves. LaMorgese is a licensed esthetician, and holds degrees in communications,holistic nutrition, and metaphysical science, and conducts transformational, female sexual empowerment, anti-aging, wellness and sexuality, and communication seminars in local and extended communities. Sandra is also a professionally trained actor who has studied method, film, and television at the prestigious Lee Strasberg Theatre Institute, commercial acting at the School for Film & Television, and media presentation training at On Camera . . . and Off, Inc. with Larry Conroy, all in New York City.

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Is there anything to this "Carbs" thing?

Carbs, carbs, carbs... That's all I seem to hear about these days, when it comes to getting/staying fit and eating right. But are carbs really of the devil? Do they short-circuit your training and fitness goals?

The first time I ever heard anyone talk about carb-limiting was many years ago when a friend did the Atkins Diet. The gist I got of the diet, was that one could basically eat all of the fats and proteins they desired, but no carbs. I thought it sounded like a crazy plan. After all, the FDA has given us Minimum Daily Requirements and the Food Pyramid, which have been drilled into us from an early age. The foundation of which, is The Bread, Cereal, Rice and Pasta Group. Surely, if we don't consume these "essential" foods, we will be unhealthy, and maybe even die!

But the (Atkins) diet worked! My friend lost (a lot) of weight, and seemingly effortlessly. He could eat as much of the meats, fat, eggs, and dairy he wanted, just no carbs. He seemed not to have any significant hunger, and the pounds definitely dropped off him. His health seemed okay, too. He didn't fall into a coma, or develop palsy, or have convulsions, as my schooling had lead me to fear.

The only negative that stands out to me from observing this person on that diet, is that when he was done with the diet, all of the weight slowly returned. Though, each time he'd do the diet again, the fat would drop right back off. Very ponderous!

Fast forward to today. A workout buddy has been getting the coaching advice of a competitive body builder, who has shared a cutting regimen used for getting super lean, in preparation for competitions. I'm over simplifying here, but two major components involve a day of "carb loading" or consuming a huge (huge!) amount of carbohydrates, followed by several days of nothing but (a lot of) proteins.

My primitive understanding is that the "carb day" tricks your body into burning fat in a different way, and at a different rate for a period of time, while the protein days support muscle growth and general lean-ness, without having you go into starvation mode, or reduced metabolism.

This is actually a super-intense (understatement!) version of what I've been doing for my normal eating regimen for about 6 years now, and in my experience it works extremely well (browse through my pics if you need proof).

Sorry, FDA and USDA, but I think your advice has made for a lot of fat Americans! And there is lots of research and evidence to back that up.

The basics of my regimen come from two main sources: "The Slow Carb Diet" from the Tim Ferriss book titled: The 4 Hour Body; and from an amazing nutritional program by Joel Marion called: Cheat Your Way Thin.

You can find the Tim Ferriss book at Amazon. It helped me understand the damage done by consuming too many of the wrong kinds of carbohydrates. The Cheat Your Way Thin program really revolutionized my eating plan into one that is very sustainable (for life), and is extremely effective. I found out that I don't need to totally deprive myself of sweets, carbs, and the foods I really enjoy to maintain a lean and fit body. Like my body building friend, mentioned earlier, I discovered that I can use carbs in a specific way to "trick" my body, while enjoying the foods I love, and having an incentive to follow my plan.

It's easy, and I have not abandoned it in over 6 years now.

As I've mentioned in previous posts, I needed a nutritional plan that: 1) Worked; and 2) I could live with for the rest of my life. I think I can now safely say that I'm living proof that those criteria have been successfully met. What good is a diet if it's not something that easily just becomes normal and habit? That's the thing... The best diet in the world is nearly worthless if you ultimately abandon it.

So, yes, there is something to this "Carbs" thing. And there is an easy road map to show you the way - FOR LIFE!

Browse my links in this post, and over in the right hand column. They have all been useful tools I personally continue to use to support a long, healthy life.


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Update Pic

8/2016 180# (51yo)

So, here is just an update pic. At 51, I'm still working it, and will for the rest of my life. I feel great, heal quickly, move well, and love helping others reach their fitness goals. I still have goals to work toward and achieve, but the real aim is living in fabulous health at 90+. Looking great is okay too! ;)

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Pickleball!

So, I have a new love, and it's called Pickleball! I was introduced to this fun sport over the weekend, and I have to tell you that it is a lot of fun and a great workout!

I'm not giving up my racquetball, mind you, but Pickleball is something almost anyone can play, and requires minimal equipment. It can be played on a tennis court (with the appropriate lines added), a basketball or racquetball court, so long as there is a net. The playing area is smaller than a tennis court, and you use paddles and a wiffle ball. More specific info Here.

I really like being able to play this sport outside, since there are no outdoor racquetball courts around town anymore. Plus, there's not near as much chasing the ball when it goes out-of-bounds, like I always have to do when I attempt to play tennis.

Gee Knee!

So, back in November I slipped on the ice/snow and twisted my knee. In the next couple of days, it was a little stiff, sore and swollen, but not all that bad. I even played racquetball on it with little further negative impact. But, the story changed significantly when I went for a run the first time after my fall. 

The evening of my run I could feel the knee starting to get much more sore and inflamed. That discomfort lasted for a week, or more. Icing and Ibuprofen helped keep things under control as I continued to play racquetball, and do my regular squat routines, but I decided to put running on hold until things improved. Which they did.

In fact, things improved quite a bit, so I tried another short run. Same damn result, though - inflamed, ouchy knee. To top that off, I had a racquetball tournament in Des Moines a few days later (18 games of racquetball in two-and-a-half days). Bringing home a first-place trophy was great, but my knee was barking loudly.

As hard as it was to admit, I needed to rest, not only from running, but also from my beloved racquetball playing. And the several-week rest really did wonders, with the pain and inflammation subsiding almost completely. Naturally, it was time to "test the waters". So I planned a short, easy run with a friend. The run itself felt great. No pain, no problems. Not until the next day, at least. Swelling and pain returned, but not as bad, and it went away in just a couple of days.

I rested even more. (#**^&%!!!!)

After a few more rest weeks the knee was feeling much, much better - but not 100%. So, rather than repeating the run-and-hurt routine, I broke down and called my doctor for a referral to a sports orthopedic. And after more weeks of waiting to get in to see him, I am happy to report my appointment was this week.

Two sets of x-rays and an exam, with diagnosis from Dr. Todd Johnston is getting me back on the running trail this weekend. He thinks I tweaked the meniscus in that knee. I was given a hydro cortisone shot, with instructions to rest three more days, and then I can resume my normal activities!

I'm super-excited, and cautiously optimistic about the modest run I have planned for this Saturday. I'll be sure to post an update here with the results.

UPDATE: 5/24/16...
Last Saturday I ran 3.4mi with a friend, keeping a nice, slow, conversational pace. The run felt great, and now, three days later, my knee continues to feel terrific! I'm playing racquetball for the first time this afternoon, and am confident that I'll hold up perfectly.

7/12/16...
My knee is getting better and better! I've slowly been ramping up running and racquetball. As long as I don't try to do both in the same day, I've been fine, and the next-day inflammation is at a minimum, even after longer runs. My racquetball opponents have noticed the difference in my game, as well! Post-activity icing, and icing at least once a day have been continuing as a precaution, and has become something of a habit at this point. After runs, sitting in a tub of water from just the cold tap has been a good cool-off also.

8/31/16...
My knee is what I would call totally healed now. I am doing any and all physical activities without any thought of my once-sore knee. I'm running up to 6 miles at speed, and playing lots of competitive singles pickle ball and racquetball. This November, I'm entering a 7-mile mud run in Des Moines, which is said to be the largest cross country race in North America. It should be a great experience and lots of fun.

The state of my activity level leaves me grateful for restored health and thankful for future wellness.

A Little Fun...

So, since my blog is named "Marty's Fun and Fitness" it might be natural to ask where the fun is, seeing that there is much about fitness here.

While it is truly fun to look and feel great at 50, and to be reaching and maintaining my health goals, sometimes it's important just to have fun, for fun's sake. Last week was just such an occasion for me. I had the opportunity to go to Las Vegas for a few days of nothing but relaxation, entertainment, and FUN! (Well, and maybe a little work.)

Sunning by the pool, enjoying a show, eating at the amazing Stratosphere, hiking in the desert at Red Rock Canyon, doing a little clubbing, getting in a couple of good workouts, and enjoying great company, were just some of the blissful experiences I am grateful to have had. Reflecting on this trip, and feeling so refreshed and energized back home, is a reminder that I need to be more intentional about planning more fun and getaways into my life.

Red Rock Canyon

A new goal I'm establishing is to take at least one week of vacation per six months. This way, I can reset/recharge and be a better, more relaxed me. And, intentional it must be. Otherwise, it will not happen.

So, right now I am putting a reminder in my calendar and on my annual goals list to get this new habit going and pamper myself with a little more "down time".

While my experiences at Vegas may be hard to top every time, I'm sure I'll find other enjoyable ways to get away.

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Quotes of the Day...

hABits!

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How A Picture Can Change Things

This is not a photo of me. I will explain it's relevance in a moment.

A friend messaged me this question yesterday...

"Ok... this is a burning question I've had for a while...  How do you stay in shape? We're the same age, but you have the body of a 25 year old."

I gave him the link to my blog here, which gives pretty good detail on what I've done to get fit for myself, and I think it's been a winning plan - for me. But the more I think about it, we each work and achieve in different ways, and Google is full of great ideas and tips, many of which I have stolen and adopted as my own. Amazon, too, is full of good books with winning plans and ideas.

In reality, though, the how happens automatically (and your how to accomplish it might be a lot different than mine) when you can clearly see a picture of what the final desired result is. 

That's where the photo above comes in.

I don't know who the photographer or the guy in the pic is, otherwise I would credit them both here. But, I found this picture several years ago, and said to myself, "I want to look and feel like that!" I looked at it often, visualized in my mind what it would be like to look that way, and what it would feel like to be in that kind of health. 

Keeping that mental picture always near, concentrating, visualizing, seeing myself looking and feeling that way, is probably the single-biggest factor in my current physical condition. I wish I could find this guy and the photographer, for I would shake their hands, and offer my sincere and profound thanks! It is this photo that struck a nerve in me, and helped me really identify what I wanted.

I still analyze this image, because there are elements of this guy's fitness that I continue to strive for.

Find your picture, and then own it. The rest will take care of itself.
Cheers!
Marty

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What I Eat to Get Ripped

I'm working on hitting some lofty goals for myself in the next month or two, which will be achieved primarily by strict adherence to my nutrition regimen. Since my muscle tone is adequate for my lifestyle (being fleet, and moving well for racquetball and running) the rest is mainly just aesthetics, (being cut and defined) which will be achieved by general lean-ness.

Currently, I am somewhere in the range of 8%-10% body fat, if the skin fold caliper, and my use of it are correct. (And whether I'm using it perfectly, or not, I do try to use it exactly the same every time, so at least the benchmark and relative progress are trackable.) My goal is to hit (by my calculations, at least) 6%-8% body fat, and/or get my belly skin fold measurement to 6-7mm, currently at 10mm, (See my earlier post on that measurement) without losing any lean muscle mass, currently 165#. From where my weight is right now, 181#, I need to lose five pounds of fat, while I retain my lean mass.

That means, a lean, high-protein diet and keeping up with my lifting regimen. In other words, my normal routine - except with no cheating.

With that in mind, I'm going to post here a "day in the life" of my eating plan, just to help remind/clarify my focus and motivation. Much of this plan is from the Tim Ferriss book, The 4-Hour Body, where he highlights what he calls the "Slow-Carb Diet". I generally eat at two-hour intervals, starting at 6 a.m. This plan has become my normal routine, with some minor adjustments and variations, for the last three to four years now. Snacking - especially sweets - is my Achilles heel, so I'm going to maintain a little extra self control and adhere to my plan as it is laid out here, nothing more, nothing less.

The Plan - 6 Days a Week:

6 a.m.
Boiled Egg, Coffee
On lifting mornings: A protein shake mixed with coffee.

8 a.m.
Egg Whites, coffee, teaspoon of Coconut Oil

How I Cook Egg Whites

10 a.m.
Hunk of Raw Cabbage, Snow Peas

12 p.m.
Protein Bar or My Lean Concoction
-Grilled chicken breast, cubed
-1/3 can of black beans
-2 TBSP diced tomato
-1 TBSP olive oil
-heaping TBSP shredded bacon
-Sriracha or other flavoring
High in protein, good carbs, and fiber @ about 550 calories.
A pile of naked spinach or kale goes well here, too.

"Concoction" Ingredients

The finished product ready to eat

2 p.m.
Protein Bar or My Lean Concoction

These are the ones I like

4 p.m.
Handful (about a dozen) of Raw Almonds

6 p.m.
Sensible Dinner (Lean and Green - to steal a term from the Medifast people)

Grilling is my favorite way to eat lean

One "Free Day" per week, (Friday supper, through Saturday lunch) when I get to eat anything I want. Carbs, yay!!!

That's pretty much it, and has been the core of my diet for the last three years. When I am disciplined with it, and keep physically active, the results are great. When trying to add more lean muscle mass, the protein intake needs to be bumped up significantly. This plan as-is comes in under 2,000 calories, so there is room to add things, and still be okay. Up to 3,000 (good) calories will work for me.

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