Summer workout and regimen

After two years in college I'm taking the Summer intercession off and dedicating it to losing the 6% body fat to reach my 18% body fat goal. A recent hydro-static body fat test resulted in 24 body fat%.

I created a personal diet and exercise regimen for the 10 weeks I will be out of school. I am confident at the end of the cycle I will make or exceed my goal.

This is an advanced training regimen, for which I am preparing with the 16 week MMA class at school. This consists of a 85 minute session, two sessions a week of high intensity mixed martial arts conditioning. I am also engaging on a mostly whole foods diet with a reasonable estimated calorie deficit.

As I was inspired by the workouts provided by Men's Health who based them on the workouts for Chris Hemsworth for the movie Thor and Andy Whitfield for the show Spartacus. Thus, I have called this regimen the Thor/Spartacus Hybrid

Thor/Spartacus Hybrid

June 18 – Aug 24 10 weeks

Monday:

10 minute run

10 minute kickboxing heavy bag

Upper body

Thor Circuit

Yoga 20 min

Tuesday:

 Rest

Wednesday:

Rope climb 10 min

10 minute kickboxing heavy bag

Lower Body

Spartacus Circuit

Yoga 20 min

Thursday:

Rest

Friday:

Cycle 10 minute random hill setting

10 minute kickboxing heavy bag

Abdominals

Thor Circuit

Yoga 20 min

Saturday, Sunday:

Rest/ Free days

Thor Circuit:

Complete all, rest 60 seconds, 3 sets

 Exercise 1: Overhead Medicine Ball Slam 8 reps

Exercise 2: Lateral Hop 8 reps 

Exercise 3: T Pushup 8 reps each side

Exercise 4: Mountain Climber 15 reps each leg

Spartacus Circuit:

 60 seconds each station, 15 seconds between stations, 2 minute rest, perform 2 sets

Exercise 1: Goblet Squat

Exercise 2: T-Pushup

Exercise 3: Dumbbell Split Jump

Exercise 4: Dumbbell Row

Exercise 5: Dumbbell Side Lunge And Touch

Exercise 6: Dumbbell Push Press

Upper Body Strength training:

5 reps, 5 sets

Exercise 1: Chest press

Exercise 2: Shoulder press

Exercise 3: Bent over rows

Exercise 4: Assisted pull-up

Exercise 5: Arm curls

Exercise 6: Pull overs

Lower Body Strength training:

5 reps, 5 sets

Exercise 1: Deadlift

Exercise 2: Leg press

Exercise 3: Calf raises

Exercise 4: Smith Machine squats

Exercise 5: Leg curls

Abdominal strength training:

25 reps, 3 sets

Exercise 1: Bosu sit ups

Exercise 2: Bicycles

Exercise 3: Plank 45 sec

Exercise 4: Oblique plank 45 sec

Exercise 5: Weighted hanging leg lifts

Exercise 6: Medicine ball crunch pass

Diet

On workout days, a sample diet with lean protein, complex carbs and adequate micro and macronutrients. I will be making substitutions of the dinner complex carb (brown rice, couscous, quinoa and similar) varying on the lunch sandwich (chicken, ham, peanut or almond butter, etc.) and exchanging the chicken with other lean meats. Also varying the dinner vegetables as available. Casein Protein powder at bedtime to elevate metabolism and maintain muscle during the overnight fast. 

Breakfast

Oatmeal, Cooked with Water 1 c. 166 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) 1 c. 137 kCal

Honey 2 T. 128 kCal

Lunch

body fortress super advanced whey protein 38 g 140 kCal

BUTTERBALL Lunchmeat, Extra Thin Sliced, Turkey Breast, Smoked 4 sl. 40 kCal

Bread, Whole Wheat, Prepared 2 sl. 256 kCal

Mayonnaise, Low Calorie 1 T. 37 kCal

Apple 1 item 95 kCal

Carrots 2 item 59 kCal

Salad, Lettuce with Tomatoes and Carrots, No Dressing 1.25 c. 15 kCal

Vinegar, Balsamic 2 t. 9 kCal

Oil, Olive 2 T. 239 kCal

Dinner

Pasta, Spaghetti, Whole Wheat, Cooked 1 c. 174 kCal

Salad, Lettuce with Tomatoes and Carrots, No Dressing 1.25 c. 15 kCal

Vinegar, Balsamic 2 t. 9 kCal

Oil, Olive 4 T. 477 kCal

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 8 oz. 374 kCal

California Blend Vegetables, carrots, broccoli, cauliflower 277 g 25 kCal

Snacks

GNC Casein Protein 42 g 160 kCal

Total: 2712 kCal

On rest days I will be replacing my meal with Power Juice and protein powder. the juice is completely balanced with proper micro and macro nutrients, and tastes great. If I feel hungry during the day I will eat some of the vegetables instead of juicing them, but usually I don't have a problem, and liquefying the micronutrients will allow for quicker absorption to speed the nutrients to the healing and growing cells.  Casein  powder before bed for the above benefits. 

Breakfast

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 2 item 1 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

body fortress super advanced whey protein 38 g 140 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

Lunch

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 3 item 2 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

body fortress super advanced whey protein 38 g 140 kCal

Dinner

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 3 item 2 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

body fortress super advanced whey protein 38 g 140 kCal

Snacks

GNC Casein Protein 42 g 160 kCal

Total: 1620 kCal

History of Jiu-Jitsu

In the 1600s in Japan, there were roughly 2000 schools that taught Jujutsu. The more widely known old schools included Araki-ryu, Daito-ryu aiki-jujutsu, Hon
Jiu Jitsu originated in the 17th century in Japan and was named for a wide range of martial arts. "Jū" is translated as "gentle, supple, flexible, pliable, or yielding." "Jutsu" can be translated to mean "art" or "technique" so Jujutsu basically means “the art of yielding.” Jujutsu was developed as a means of Samurai combat where a soldier who was unarmed or wielding a short weapon could combat an armed and armored warrior. The Samurai found striking to be ineffective against an armored foe. Hence they developed combat consisting of holds, submissions, joint locks, and throws, using their opponent’s heavily armored weight against them.


The origin of Jujutsu is not specifically known. One legend holds Chen Yuan Ping of China taught the art to three Ronin named Fukuno Hichiroemon, Miura Yojiemon, and Isogai Jirozaemon. Another legend taught by the Yōshin-ryū (楊心流?) ("The School of the Willow Heart") states that a doctor named Akiyama Shirobei from Nagasaki, Japan based jujutsu on the chinese art of hakuda. Still another legend maintains it was created in the Age of the Gods and is purely a Japanese art.

tai Yoshin-ryu, Kashima Shin-ryū, Kukishin-ryū, Kyushin Ryu, Sekiguchi Shinshin-ryu, Sosuishitsu-ryu, Takeda ryū, Takenouchi-ryu, Tatsumi-ryu, Tenjin Shinyo-ryu, Yagyu Shingan Ryu, and Yoshin Ryu. Today the most widely recognized modern schools of Jiu Jitsu are Danzan Ryu, German Ju-Jutsu, Goshin Jujitsu, Gracie Jiu-Jitsu, Hakko Ryu, Hakko Denshin Ryu, Kumite-ryu Jujutsu, Miyama Ryu, Shorinji Kan Jiu Jitsu (The Jitsu Foundation), Small Circle JuJitsu, World Ju-Jitsu Federation (WJJF)and Goshinbudo.

Several martial arts have been influenced by Jujutsu and have adapted the techniques for their own systems of martial arts including Aikido, Bartitsu, Hapkido, Judo, Afrijitsu, Kajukenbo, Kudo, Kapap, and Kenpo and Wado-ryu Karate.

Aikido was created by Morihei Ueshiba in the 1930s who adapted the techniques of jujutsu into a less destructive martial art to follow his Zen philosophy. Judo is a more modern derivation of jujutsu founded by Kanō Jigorō and eliminated several of the samurai combat aspects such as hair pulling and eye gouging, and has become more of a sport than a combat art.

Bartitsu was developed in England in 1898 by Edward William Barton-Wright who studied in several Jujutsu schools in Japan. Bartitsu is a combination of Jujutsu, boxing, and French Savate stick fighting.

Probably the most famous derivation would be Brazilian Jiu-Jitsu, developed from Judo when Mitsuyo Maeda introduced the martial art to Brazil in 1914. Maeda taught judo to Carlos Gracie, who then taught it to his brothers Oswaldo, Gastão Jr., George, and Hélio. Hélio probably made the most alterations to the art to accommodate his smaller size and weight. At the time judo was commonly known as Kano "Jiu-Jitsu" which is why the Gracie martial art is known as Brazilian Jiu-Jitsu rather than Brazilian Judo.


 Most of the modern Jiu-Jitsu sport can be originated from Gracie Jiu-Jitsu or Kano

Jiu-Jitsu (Judo).

High Intensity Exercise Increases Brain Power

A 2oo8 issue of the FASEB Journal titled “Lactate fuels the human brain during exercise” researchers found the brain utilizes lactate rather than glucose to work faster.


During high intensity exercise, the enzyme lactate is produced. A buildup of lactate was at one time thought to lead to acidosis, which is the leading cause of muscle fatigue and soreness. This however is not true, and the buildup of lactate has beneficial effects including cellular respiration (getting oxygen to the cells) gluconeogenisis (converting adipose or fat stores into glucose for energy) and providing fuel for the brain.

In summation, high intensity exercise makes you lose weight, makes cells healthier, and makes you smarter. Looking for sources of high intensity exercise? Consider buying a year online training from me, I provide some of the best high intensity workouts designed to blast fat and improve stamina. http://patrickmccoyonline.com/fitness

Daily Supplement Stack for Optimum Health

The USDA has established guidelines for required vitamins in your diet. Optimally you should be able to get all the vitamins and nutrients you need from the food you eat. However most foods available today have had most of the nutrients processed out of them and most people do not eat enough nutrient foods. To help bridge the nutrient deficiency most people suffer in their daily lives, I give you daily supplements you should be taking for optimum health. Your needs vary based on age and physical condition as well as your activity level, but this should be your basal minimum.


Daily Multivitamin

Your basic daily multivitamin should contain the essential vitamins your body requires. I really don’t recommend one over the other, I will just get whatever is on sale or buy one get one free to save money. Most of the active formula/weight loss/etc. specialty multivitamins will just add an extra herbal supplement or B vitamin that really have no clinical data supporting the claims. They may be beneficial but really just stick to your basic multivitamin.










Calcium Magnesium and Zinc

These good as a combination as they are related to bone health, the individual effects I will explain below.

Calcium

The body is unable to produce this nutrient on its own, and must be supplemented. It is the primary component in bone and teeth, and is essential for hard bone production. Bones not only provide structure and protection for your organs, but red and white blood cells are also created in the long bones. Additionally calcium helps develop nerve tissue, and aids in hormone secretion and neural impulses

Magnesium

Like calcium, magnesium is stored in the bones and is necessary for calcium absorption. Along with calcium, magnesium maintains healthy muscle, nerve function and blood pressure. Magnesium also regulates heartbeat and blood sugar levels, and supports the immune system.

Zinc

This nutrient does not store in the body and needs to be replenished daily. Zinc aids in enzymatic actions and increases mineral absorption and retention, as well as boosting physical immunity, cell division, metabolism. Zinc is also essential in protein and DNA synthesis.

Biotin

This nutrient is very helpful in supporting the skin, nerves, digestive tract, metabolism, and cells. A general super vitamin so to speak, I discovered this vitamin about a decade ago and found it helps keep me young looking and gives me an edge in weight loss support and wound healing.












Fish Oil

First thing you will think of will be the Omega-3 fatty acids. This is of course a good supply of one of the essential fatty acids, and also needed to balance Omega-6, another essential fatty acid. Fish oil is also the best source of DHA and EPA, components of a healthy heart, and studies have shown low levels of DHA and EPA contribute to heart disease. In fact fish oil is the only supplement the American Heart Association endorses. Additionally Fish oil has shown to lower triglycerides and increase HDL good cholesterol. Fish oil also good for inflammation, arthritis, vision, and mental health issues such as Alzheimer’s, depression, bipolar disorder, and schizophrenia.








Glucosamine Sulfate

Glucosamine is a building block of cartilage, the tissue that allows the bones to glide along the joint. There is no way to rebuild genesis cartilage unless by injecting stem cells directly into the joint. However the body will create scar cartilage and glucosamine is necessary to facilitate the creation of scar cartilage.

By incorporating these supplements into your diet, you will have improved health and wellbeing, feel better, perform better, and look better.

In Memoriam: Fitness Expert Jack LaLanne (1914 – 2011)

Jack LaLanne was an amazing man. Known as the “Godfather of Fitness” and “the First Fitness Superhero” This amazing paragon of fitness revolutionized the world of health and fitness and brought it to the average person at a time when doctors were telling women not to exercise and weight lifting would cause heart attack and sexual dysfunction. Jack LaLanne was truly a pinnacle of health and fitness and we are all sad to see him go.

Early years

Born Francois Henri "Jack" LaLanne on September 26, 1914 in San Francisco, CA. His parents were Jennie (née Garaig) (1884-1973) and Jean LaLanne, immigrants from Oloron-Sainte-Marie in southwest France. It was his older brother Norman (1908–2005), who nicknamed him “Jack.”

Jack was raised in Bakersfield and later Berkeley, where his father died of a heart attack at age 58, partly due to poor diet. Jack himself admitted to being addicted to junk food and sugar, something he attributes to the reasons why he had violent outbursts and headaches. Jack was "a miserable goddamn kid...it was like hell." He also became bulimic and temporarily dropped out of school at the age of 14.

At 15, Jack turned his life around after listening to a public lecture by nutrition expert Paul Bragg. Jack had a new found purpose and began improving his diet and exercising. He returned to school, joined the high school football team. He went to college in San Francisco and earned a Doctor of Chiropractic degree. He studied Gray’s Anatomy of the Human Body and incorporated it into bodybuilding, making revolutionary strides in strength and weight training.

Fitness Clubs

In 1936, Jack opened his first health and fitness club in Oakland, California what is considered the first in America. He offered supervised weight and exercise training and nutrition. Doctors actually advised patients to stay away from Jack LaLanne’s fitness club, claiming he was an exercise nut, and his programs would cause people to be muscle bound and lead to health problems.

Jack LaLanne’s gifts to the weight lifting community were the first leg extension machines, pulley machines using cables, and the plate style weight selectors that have become exercise machine standards. He also designed what eventually became the Smith Machine.

By the 1980’s Jack LaLanne opened more than 200 Health Clubs, and he eventually licensed his clubs to the Bally Company, which became Bally Total Fitness.

Brother Jack LaLanne, Freemason

Brother LaLanne was Raised to the Sublime Degree of Master Mason on March 17, 1949 in Chateau Thierry Lodge # 569 (which merged to become the current Corw Canyon Lodge #551 in Castro Valley, California). Brother Jack LaLanne was a member in good standing until his untimely passing.

Brother. LaLanne was also a 32° K.C.C.H. Scottish Rite Mason in the Oakland Scottish Rite Bodies and a member of Al Malaikah Shrine in Los Angeles.

The Jack LaLanne Show (1951-1985) ran for 34 years, holding the Guinness Book of World Records as the longest running television exercise program. Jack paid for the airtime when it ran on San Francisco's ABC television station affiliate KGO-TV to promote his fitness clubs and products. His shows consisted of Jack in his trademark blue jumpsuit, giving basic exercises using household furniture and encouraged his viewers to get off the couch and join him in exercising. In 1959 ABC picked up the show and ran it nation-wide. He also met his wife Elaine who was working at the KGO and married her in that same year. Elaine joined Jack on the program to demonstrate the exercises to further reach his prime demographic of housewives who majorly watched his show. Jack included his dog happy to perform tricks while he exercised to attract children viewership and encouraged them to wake their mothers to join him to exercise. Later in the show he also had a dog named Walter that he said stood for We All Love To Exercise Regularly.

Jack was also an accomplished swimmer and some of his more interesting publicity stunts were swimming the San Francisco Bay, Long Beach Harbor, Lake Ashinoko, near Tokyo, Japan, mostly shackled, and towing a dozen boats in his teeth.

As the accomplished marketer of health and fitness, many photographs of his bodybuilding successes are available, including Jack LaLanne in the nude.

Later years

Jack LaLanne continued to exercise two hours a day until his death, and marketing many fitness products. Most notably was Jack LaLanne’s Power Juicer:

“Juicing is a quick and easy way to get all the goodness fruits and vegetables have to offer. Deliver a tremendous amount of vitamins, minerals, nutrients and enzymes without having to digest and breakdown the food first. While It is still very important to consume whole foods as well to get the much needed fiber, this is a quick way to hydrate the body and get the natural vitamins and minerals while bathing the cells with vital nutrients and enzymes in just one glass!”

His honors include:

1963: Founding member of President’s Council on Physical Fitness under President Kennedy

1992 (age 78): The Academy of Body Building and Fitness Award

1994 (age 80): The State of California Governor's Council on Physical Fitness Lifetime Achievement Award

2002 (age 88): A star on the Hollywood Boulevard Walk of Fame. At his induction ceremony, LaLanne did push ups on the top of his star.

2008 (age 94): Inducted by California Governor Arnold Schwarzenegger and Maria Shriver into the California Hall of Fame

Jack LaLanne died on January 23, 2011 of respiratory failure caused by pneumonia in his home in Morro Bay at the age of 96. He is survived by his wife Elaine of 51, two sons, Dan and Jon, and a daughter, Yvonne. Elaine said in a statement said in a statement "I have not only lost my husband and a great American icon, but the best friend and most loving partner anyone could ever hope for."

Brother LaLanne, I didn’t know you in life, but I’m sure you are keeping the brethren in shape in the Celestial Lodge above, where the Supreme Architect of the Universe presides.


Jack LaLanne - Website

Creatine

Everyone who is interested in fitness has heard the supplement creatine and has also heard many different and even contradictory statements about it. This article I hope will serve in answering your questions regarding creatine and whether or not you should add this supplement to your diet.

Science

Creatine or (α-Methylguanido)acetic acid is naturally produced in the body from the amino acids L-arginine, glycine, and L-methionine primarily in the liver and kidneys. Creatine helps supply energy to all the cells of the body, particularly the muscles, by increasing Adenosine triphosphate (ATP). ATP is an energy carrier essential to metabolism. Creatine also draws and retains water into the muscles.

Benefits

Creatine primarily is used to increase lean muscle mass, which is accomplished in several ways. As creatine increases ATP in the body, more energy is carried to the muscles, allowing you to exercise with higher intensity and duration. As creatine draws and retains water into the muscles, it increases cell activity and allows muscles to heal faster. Additionally studies have shown increased I.Q. with the usage of creatine.

Problems


The consumption of creatine as a supplement may cause issue with asthmatics and also those with specific allergens. Those with renal, kidney, or liver disease should limit their intake of creatine. Diabetics and hypoglycemics should also limit intake, and also discuss with your doctor before going on a regimen of creatine



Availability

Creatine is widely available in many bodybuilding supplements, and as a standalone supplement in liquid, capsule, or powder form. There are also several different forms of creatine; as monohydrate, phosphate, and ethyl ester. All forms have differences on how they are absorbed into the body, but essentially do the same thing. Creatine is naturally occurring in red meats and fish.

Creatine is extremely helpful in increasing muscle mass and energy to the cells, two essential components in health and fitness. Like any supplement however, one should first test its usefulness to your body. Some people have complained creatine supplements give them a bloated feeling, others don’t feel the difference whether or not they take supplements. I personally recommend my clients take creatine on their exercise days, it is included in my shake supplements and also part of my custom diet program. Creatine allows the muscles to excel while reducing recovery time, essentials of my exercise program.

Reflections on UFC 116 and the UFC Gym

I joined the UFC Gym page (or 'liked' as they now call it) on Facebook a couple of weeks before it opened so I can keep updated on events going on. Last saturday they had a parade with Chuck Liddell that I didn't feel up to going (kicks himself now) and also a free viewing of UFC 116 at the Crazy Horse Steakhouse and Night Club in West Covina.

A couple of fights stuck out in my mind. Soszynski vs. Bonnar and Carwin vs. Lesnar, both for similar reasons. I'm definitely not saying Bonnar isn't skilled, but he is quoted to saying "You know me; when I bleed, it tends to bring the best out of me." After taking several heavy blows from Soszynski, his heavily scarred face started opening up and gushing blood. I definitely do not want to be that kind of fighter. I would rather be skilled in my defense to block such blows that would ugly me up like that.

The other being Carwin vs. Lesnar. Carwin by far is the more skilled athelete, but Lesnar won the match. In the first round Carwin exhibited his superior fighting ability by landing several good blows, preventing Lesnar from a successful takedown, several times gaining the mount over Lesnar and delivering heavy blows for almost 4 minutes. This gassed Carwin and led to Lesnars successful arm triangle choke that Lesnar confirmes he just learned for this fight. Brute strength, the ability to take a lot of hits to the face and one learned submission took this victory.

I have been training hard for my first Amateur MMA fight in August. Training not just for fitness and strength, but for skill. I want to have the strength and skill to win my first fight, not one or the other.

I picked up a special waiving the $49 enrollment fee for the UFC Gym. Yesterday Michael and I went down for a tour. The place is unbelieveable, specialised equipment, an octagon, and great classes in fitness and MMA. I bought the base membership for $39 a month given my limited funds, which includes access to the facilities and equipment, and the fitness classes. Michael on the other hand got the Ultimate Championship package, which includes unlimited access to all the MMA classes, and as he paid for the year he got another year free, and 50% of his third year. While Michael was in his boxing and Muay Thai classes, I got my weight training in, which in addition to a good amount of benches they have a squat rack with a padded bar, letting me go with my 130lb squats. I also utilized the Jacob's Ladder cardio machine, rope climb machine, kettlebells, incline treadmill, and heavy bags in the middle of the gym floor. I was there during the 2hr peaktime, in which they turn the music up loud. It wasn't that emo crap at the La Fitness that you just want to gouge your eardrums out. After my awesome intensive workout I had a good sauna and shower (shampoo and conditioner in the shower :-p) and went to the Arm Bar for a great proten shake. the beautiful attendees kept passing out samples to me of their different shakes, with names like the 'Kimura' and 'Ankle Lock'. Cheesy I know, but really some good quality stuff for under 5 dollars. They also have healthy breakfast items and lunch wraps, some rice bowls, and all under 5 dollars. This is definitely a place I will be in shape for my first fight.