Training For Gold: Day 1

Well, this is it.  I've told you all how to set goals, how to eat right, and how to train hard, and now my friends it's time for me to follow my own advice.  I'm going to try to take this weightlifting thing to the next level, and qualify for nationals in a year of serious training.  I figure since this is my blog, I can record my own progress amongst all the helpful advice, right?  Hey, maybe if a few people see it, I'll not only get a couple supporters, but I'll be forced to stick to my goals as strictly as possible.  Not that I'm not already determined as hell.

I've gotten in with a very well renowned coach, who's name I'll leave out for now, as I don't consider myself  a good enough athlete to be officially affiliated with him as of yet.  When I make him proud, I'll let you know who's responsible for my (possible) success.  He's the real deal though folks, a man who's trained champions, and who knows how to get people strong.  Starting today I'm off my own lifting program, and onto his.  Oh boy.....

I won't let you know the exact details of my routine, sorry.  It's nothing personal, but sometimes things designed by the real pros are meant to be kept secret, at least a little, right?  I mean come on, even today no one knows the real nitty gritty details behind the Bulgarian method of training which produced so many great champions, and that was over twenty years ago!  Sometimes the greatest things aren't meant to be shared with everyone.  It's like a magic show, you see the fantastic results, not the inner workings.

But let's get down to business.  In the next three months, I'm going to need to squat up to 160 kg, and improve both my snatch and clean and jerk by about 10-20 kg.  I'm also going to need to move up in weight to compete either as a 77 kg or 85 kg lifter.  Eventually, I'll have to compete as a 94 kg lifter, due to my height.  That means a diet change, starting today.

I've been eating around 2400-2700 calories per day, and I'm going to bump that up to at least 2900-3000 calories a day for the next couple weeks, and see where that gets me.  How am I going to do this?  Here's my plan:

1 more scoop of protein in my oatmeal, which makes two scoops total: 140 extra calories.

A glass of skim milk with lunch and dinner:  160-200 extra calories

1 full tablepoon of Naturally More peanut butter before bed (was previously eating only .5 tbsp): 50 extra calories

That'll take me to around 3000, and I figure that's a good place to start.  My body weight as of yesterday was 152.5 lbs.  I'm looking to break 160 lbs quite soon, as I've already been up to 164 lbs previously in my life.

I'm also starting back up on creatine after a 1 year hiatus, and am starting the loading phase today.  That means 20 grams a day for a week, then 10 grams a day for 4 more weeks after that, followed by a cleansing.

Chad Vaughn, a FANTASTIC USA weightlifter

I'm also doing double sessions as many days per week as I can, and bringing back one full rest day (Mondays).  I'm happy as I write this because just today I squatted 300 lbs unbelted to full depth.  A good start to a heavy training cycle.

Anyway, now you all know what I'm up to.  I'll routinely post pictures, progress, and PR's, and I hope some of you can follow my endeavors and root me on.  I'd love to share this experience with weightlifting enthusiasts, and really prove how great this sport really is.

Nationals, here I come, and to the competition:  Watch out, Seth's going to own that platform.

The Ultimate Tuna Burger

Check out my latest Recipe, the protein packed Tuna Burger!

These things are about 200 calories, and are loaded with lean protein (between 25-30 grams) and complex carbohydrates, the perfect muscle building duo.

My recipe includes:

1 can of Tuna (5oz)


1 egg white (Beaten)


1/4 onion (diced into very small pieces)


2 tbsp oatmeal


Cayenne Chili Powder

Grill it up and enjoy!  To keep the burger together a little better, make sure the egg white is thoroughly beaten (an automatic beater is a much better option than a whisk, as I quickly found out)

Make sure to comment, and feel free to modify this recipe any way you like!  I know that I'm definitely adding more veggies next time.

Maple Syrup: Sweet with Benefits

I'm originally from Vermont, therefore maple syrup to me is a way of life.  I've experienced arguably the best maple syrup this side of the Canadian border, and believe me this amber nectar from the gods themselves will always hold a place in my heart.  It truly is one of my most favorite tastes, and honestly I've never consumed one of the artificial counterparts (like Aunt Jemima) without a slight level of disgust and confusion as to how that stuff even came close to imitating the real deal.  Real maple syrup really is something special, and despite it being....well....SUGAR, it does have quite a few health benefits that allow it to find its way into a health food blog such as this.

Firstly, I'll give those of you who aren't native to sugaring country a little background as to how maple syrup is made.  It is originally created from sap of the maple tree, which can be collected only in a certain window of time during early spring when it drops below freezing at night and rises above freezing during the day.  This causes the sap inside the tree to flow up and down the trunk and right past any sort of tap you've hammered into the tree.  Many maple sugarers collect the sap in hanging buckets, but the more large scale operations use vacuum tubes that basically meet up with the tap and suck the sap down to a holding tank hundreds of feet downhill, which is also connected to an entire web of other vacuum tubes winding all over the forest.  It's a pretty impressive sight come spring time, if I don't say so myself.

Once the sap is collected, it must be boiled in order to remove most of the water (sap is mostly water with only a tiny hint of sugar.)  This boiling process takes a LOT of sweet time, and ends up removing a lot of the raw material.  In fact, it usually takes in the ballpark of 40 gallons of sap to make one measly gallon of syrup.  And I remember some of my friends back in high school claiming they and their families have made thousands of gallons of syrup each year!  That is a LOT of sap.  Then, based on the quality and color of the syrup, it is either labeled as grade A or B.  All three have distinct tastes.  A is usually called "fancy" syrup and is lighter on your tongue.  Many consumers less used to the distinct taste of organic maple syrup prefer grade A because it tastes more similar to artificial syrups they might have had before.  Grade B is the heavier syrup with a more viscous, powerful taste, and really packs a maple punch (I prefer this =]).  You'll see many more locals using grade B, because to us it represents the most pure taste of Vermont.

 Grade A is made earlier in the season, and usually Grade B is made later.  

I lied slightly, there are multiple grade A syrups, with increasing maple flavor as they get darker.  From left to right, these grades are:

• Vermont Fancy, light amber color, delicate maple bouquet
• Grade A Medium Amber, medium amber color, pronounced maple bouquet
• Grade A Dark Amber, dark amber color, robust maple bouquet
• Grade B, darkest color, strong maple bouquet

And they're all pure Vermont organic!




So I did mention health benefits, did I not?  Good news is that maple syrup (especially grade B) is packed with large amounts of certain nutrients, so you're getting some good stuff along with all that sugar.  What would that good stuff be?  Let's find out!


Manganese:  This interesting little mineral has all sorts of benefits.  It has shown to be a great supporter of bone and joint health, which you definitely want especially as age starts to catch up with you.  The strength of your bones can determine comfort levels later in life.  Manganese also supports general overall cell health, protecting them from damaging free radicals.  It even promotes good sensory function, specifically taste and smell.

You'd do well to get some more manganese in your diet, and guess what, 1/2 cup of maple syrup has over 250% of your daily recommended manganese!  Impressive!

Zinc:  Maple syrup is also packed with zinc, a fantastic mineral that supports HDL (good) cholesterol levels as well as other heart health benefits.  You definitely want to keep that heart of yours beating strong and stress free, and if you like a little organic maple syrup on your whole wheat waffles, then you'll be doing your heart a favor.  1/2 cup of maple syrup has 45% of your daily zinc (though I should've mentioned before that 1/2 cup is a pretty big serving size when it comes to maple syrup.)

Zinc is also very important as it helps your immune system to function at optimal levels, which you'd definitely be keen to paying attention to this time of the year.

Calcium:  This bone-related mineral is in pretty high supply in maple syrup.  1/2 cup of maple syrup will have around 11% of your daily required calcium, and perhaps a little more if it's grade B.  You definitely don't want to be short on calcium, especially women, as this will increase your chances of osteoporosis.


I found a great nutrition profile of maple syrup online, which I'll share with you right here:

NUTRITIONAL PROFILE OF MAPLE SYRUP

• Serving Size 1 tablespoon
• Amount Per Serving
• Calories 52
• Calories From Fat 0
• Calories 52.00 kcal
• Carbohydrates 13.44 g
• Calories from Carbohydrates 52.00 kcal
• % Calories from Carbohydrates 100.00 %
• Fat 0.04 g
• Calories from Fat 0.352 kcal
• % Calories from Fat 0.67 %
• Monounsaturated Fat 0.0128 g
• Polyunsaturated Fat 0.02 g
• Saturated Fat 0.0072 g
• Ash 0.12 g
• Calcium, Ca 13.4 mg
• Copper, Cu 0.0148 mg
• FA 16:0 Palmitic 0.0072 g
• FA 18:0 Stearic 0.0008 g
• FA 18:1 Oleic 0.0128 g
• FA 18:2 Linoleic 0.02 g
• Iron, Fe 0.24 mg
• Magnesium, Mg 2.8 mg
• Manganese, Mn 0.6596 mg
• Niacin 0.006 mg
• Pantothenic acid 0.0072 mg
• Phosphorus, P 0.4 mg
• Potassium, K 40.8 mg
• Riboflavin 0.002 mg
• Selenium, Se 0.12 mcg
• Sodium, Na 1.8 mg
• Sugars, total 12.74 g
• Thiamin 0.0012 mg
• Vitamin B-6 0.0004 mg
• Water 6.4 g
• Zinc, Zn 0.832 mg

http://www.puremapleproducts.com/health_benefits_maple_syrup.html

Clearly maple syrup is packed with all sorts of healthy vitamins and minerals, and is a big step up from plain cane sugar which has around 0% of just about everything.  So what does that mean?  It means you can enjoy one of the greatest sweeteners known to man without feeling too guilty.  In my opinion though, as much as I love the stuff, don't go overboard with maple syrup.  A tablespoon or two is fine, and most likely it'll be all you need.  Go much further and you're well on your way to sabotaging your own diet.

But don't be afraid of maple syrup!  In moderation it is absolutely delicious and extremely good for you.  So go ahead, enjoy one of the most beneficial organic sweeteners on this green (soon to be white) earth.

Enjoy those waffles, love the maple tree, and as always, good luck!

Breakfast: What You Should Have, And Why

Breakfast is the most important meal of the day.  There is no denying it.  This post will explain what you should have when you finally decide to crawl out of bed, why you should have it, and how it'll help you.

Why?  Because your body has been starving for 8 hours up until breakfast.  It's in a catabolic state (muscle fibers are deteriorating) right until it gets that next little bit of food.  The longer your body is in this state, the more essential muscle fiber you will lose, and the more your metabolism will decrease.  An early breakfast can help reverse this state quickly and kick your metabolism into high gear.

Breakfast will also be the meal your body depends on most throughout the day for energy.  So the pressure's on to make this meal your best (if you're going to choose just one).  But what can you eat that will ensure your body a good start to the day, and in turn produce a great feeling that'll keep you smiling and awake as the hours roll by?

A good place to start is with a good helping of natural, complex carbohydrates.  These will feed your body all day, and give you lasting energy, not to mention your muscles will get constant fuel.  For your carbs, you have lots of options.

You could have:

-Two slices of whole wheat toast

-A whole wheat bagel

-Whole grain cereal (be careful on this one, a lot of cereals are absolutely LOADED with sugar, read the nutritional label and attempt to find a cereal high in dietary fiber and relatively low in sugar.  Cereal advertising oats, bran and whole wheat is a good place to start.  I would recommend some of Kashi's cereal).

-Whole wheat English muffin

-My personal favorite, and still probably the top contender for the all around BEST breakfast carb:
OATMEAL (and I mean good old rolled oats boiled up in the microwave, not that instant oatmeal.  That stuff is crap, I guarantee you.  Loaded with sugar and artificial flavoring.)

  Oatmeal is piled with complex carbs, or in other words, long lasting energy.  It also has a good amount of protein, and a large amount of dietary fiber.  It's some of the best fuel you could ever put in your body, as far as I'm concerned.  Give it a try, I bet you'll like it as much as I do in no time.

  But just a carbohydrate would be a pretty boring breakfast, eh?  So lets get some protein in there.  And where else but eggs?  Scrambled, fried, made into an omelette, they're all fine choices.  In fact you can go one step further and use cartons of egg whites.  This will take out any bad cholesterol from the yoke, and still be absolutely delicious with a little pepper and cayenne powder.
  You can also get protein from a dairy source, such as milk, or yogurt.  I would suggest skim milk, and greek yogurt, however you can choose what you prefer.  Just make sure to look at the nutrtional label and know what you're getting BEFORE you buy it.  Those sugar loaded yogurts will do you no good in the long run.

  One of my favorite breakfast compliments is a tablespoon or two of either natural peanut butter, or natural almond butter.  Either one is positively delicious on a microwaved bagel, and will give your body the good fats and protein it needs to function.  Give them a try.  For natural peanut butter I would suggest smucker's Natural creamy or chunky.  The only ingredient on the ingredient list is "peanuts".  You can't get much more natural than that.  Just stir the oil back in before usage, and flip the jar over every couple days while it's stored so the oil can float back up into the butter.

  And we can't forget about fruit.  The simple carbs that will get you going for the day.  This is completely your choice here, because nearly any fruit will do the job.  I prefer a banana or apple, but when I'm home from college I usually grab a peach, a plum, a kiwi, or even a mango.  Fruits are packed with nutrients that you need for the day.  You may substitute the fruit with a glass of natural 100% juice, but stay away from concentrates with lots of dye and artificial flavoring.  Just look on the ingredients list.  If you see High Fructose corn syrup, artificial flavor concentrate, and around 6 different dye colors, do yourself a favor and steer clear.

  So this is all fine and dandy, but as always you'll have to make some choices.  A lot of people may be wondering, how many calories should I be eating at breakfast?  While that's an impossible question to generalize, I will say this:  Breakfast should be the big meal of the day, as it will be your main energy source.  As a weightlifter I aim for 700 calories.  That may be a little bit over what you might want, but maybe not by much.  A good range to shoot for is around 400-500 calories.  And if you're still hungry, have another plum.  Your body needs this energy.

  And here's my final word.  Do not, I repeat DO NOT skip breakfast.  You may think it will help you lose weight.  It will do the EXACT OPPOSITE.  It will slow your metabolism down, make you extremely hungry later in the day, send your body into a starvation mode, and in general will make you feel like absolute crap.  Eat a healthy breakfast and I guarantee you'll feel better, look better, perform better, and even make a good first step toward losing those unwanted pounds, or gaining that much desired muscle.

Wake up and eat, my friends.