Food

Update 9/26/08: Although I think this is a good plan, I don’t have the dedication nor time to follow at this point in my life. Planning what you eat takes more time and money than I have right now. I am just going to continue to eat the foods I enjoy, but in moderation, and when I can, I will consider (and maybe even make!) healthier choices if available.

Update 1/8/09: I’m eating vegetarian until 6 PM, after which point I eat whatever I want. I’m not following strict vegetarian guidelines; I still eat eggs and won’t worry if a sauce or seasoning contains meat products, but I am eating a lot more vegetables and fruit instead of meat. This is a diet technique I read about in Reader’s Digest.

I am trying to follow The Abs Diet. I bought the book and have read most of the summaries and reviews online. It makes sense and I can see why it works. The hardest part will be sticking to it.

The basic principle of The Abs Diet is eat 6 times a day, 3 meals, 3 snacks. Make sure your meals have a least 3 of the 12 different powerfoods, and that your snack has at least 2 of them. The powerfoods are (A.B.S.D.I.E.T.P.O.W.E.R.)

• Almonds and other nuts
  - I like almonds. Don’t really like other nuts, but it’s easy for me to snack on almonds.
• Beans and legumes
  - I hate beans. Hate hate hate. But I will try to gradually add them to my diet.
• Spinach and other green veggies
  - I really like spinach, collard greens, kale, asparagus, broccoli, and salad greens. This shouldn’t be a problem.
• Dairy (fat-free/low-fat)
  - I am having organic, fat-free milk everyday and am trying to eat more fat-free cottage cheese and yogurt.
• Instant oatmeal (no sugar added)
  - I don’t really like the taste, but I can manage to force it down if I add some almonds or berries.
• Eggs
  - I like eggs! Just gotta be careful to not fry them like I usually do.
• Turkey/lean meat (steak, chicken and fish)
  - This will be my biggest struggle since I really like fatty meats. I’m a big fan of bacon, sausages, pork ribs, steak, pork rinds, fried chicken wings, and generally, any cut of meat that’s loaded with saturated fatty goodness. I don’t eat much fish or turkey, but I will start to do so.
• Peanut butter (all-natural, and limit to 3 tablespoons per day max)
  - I don’t like peanut butter, but I can get used to it.
• Olive Oil (Extra Virgin)
  - I am substituting EVOO for my regular canola oil in my cooking and mixing it in with my pasta or salads instead of traditional sauce and dressing.
• Whole grain bread/cereal
  - Though I prefer white bread and white rice, I don’t mind wheat bread, brown rice, or whole grains. I am eating more whole grain cereals and whole wheat pasta.
• Extra protein (whey) powder
  - I have two big jugs of these that I need to mix in with my milk and other drinks.
• Raspberries and other berries
  - I absolutely adore berries and could eat them for the rest of my life! Too bad they’re so expensive!

The Abs Diet also reiterates the importance of eating breakfast every morning. I hardly eat in the morning, but this is something I am now doing.

There are also exercises to follow, however, the emphasis is on what, when, and how you eat. This book is not the only source who asserts that great abs are mainly a result of diet, not exercise.

Fitness

Update 1/8/09: I am leaving the previous information below just for reference, but what I am doing now is different.  I am going to the gym 5 days a week, right after work, and work out for about 30 - 40 minutes.  I spend 15 minutes in the sauna.  Right now, I’m not doing any cardio at the gym because it’s too packed with others trying to keep/start their New Year resolutions.  Instead, I go for a walk during lunch (1.5 miles in 30 minutes, half of which is steep uphill), and get some walking in to and from work and the gym.

I am going to the gym 4 days a week after work (Monday - Thursday) every morning before work (5 days a week), and though the weekends are my optional days, I will probably go then too and I go for a 3-mile hike on Sundays. My gym is L.A. Fitness in Hollywood. In addition to your machines, free weight room, and cardio equipment, they have a basketball court, raquetball courts, swimming pool, jacuzzi, and sauna. Along with following the specific ab routines outlined in The Abs Diet, I will also be doing a lot of cardio, mainly on the:

• Recumbent bike
• Indoor rowing machine
• Treadmill
• Stepmill

I am doing a 5 x 5 routine, which is 5 sets of 5 reps on the heaviest weight I can manage yet still keep good form. My days are split up into back/shoulders/chest, legs, and arms. I do a lot of walking every day, and am trying to do more.

I have naturally very tone, athletic legs. I want to tone up my arms a bit more, and really firm up my back. All this is, of course, in addition to firming up my stomach.

Tools

I have started to track my calories using Fitday. Update 1/8/09: I no longer track my calories.

I am also using the Omron HJ-720ITC Pocket Pedometer to keep a track of my step count and motivate myself to do at least 10,000 steps a day.

Vitamins and Supplements

Details coming soon!