Wednesday, September 17, 2008


In preparation for an upcoming week-long surfing vacation in the Outer Banks, I watched The Endless Summer last night. Best surfing flick ever. Forgot how funny it was.

I'm amped.

All The Best,

-- Don

Bodybuilding Update

Going fantastic so far!

I'm riding the bike four mornings a week: Two 45-minute rides in the middle zone (heart rate between 118-139); one 65 minute ride (mostly low zone); and one intense 35-minute ride.

The extra weight is starting to come off already. My face is tighter, my pants are looser (is that even a word?), I feel great.

The lifting's going well. I'm slowly working back up to some reasonable level of strength. Did squats at 225 on Monday, felt pretty good. Back and arms are noticeably improved already.

Diet is very clean and on schedule. Been eating three meals, three snacks, and avoiding the bad stuff. I'm even allowed a small glass of red wine with dinner -- which is good for the health.

I am keeping focused on my goal.

Negatives: rotator cuff is acting up, tennis elbow in the left arm. Seeing the doc soon 'bout that stuff. But I'll adapt and overcome.

I need to get out of bed earlier. 6:30 is way too late; I'm shooting for 5:00 a.m. as a target.

All The Best,

-- Don

Quote Of The Day

From the movie "Billy Madison":

What you've just said is one of the most insanely idiotic things I have ever heard. At no point in your rambling, incoherent response were you even close to anything that could be considered a rational thought. Everyone in this room is now dumber for having listened to it. I award you no points, and may God have mercy on your soul.

Thursday, September 04, 2008


I work for money. Not for fun.

The more I do my work, the less I like it.


All The Best,

-- Don

Wednesday, September 03, 2008

Diet and Exercise

Met with the nutritionist yesterday to get my diet dialed in.

I admit I'm shocked; it's 51 percent carbs, 29 percent protein and 20 percent fat. I thought it'd be more protein.

My daily caloric intake is about 2,200 calories, spread across three meals and three snacks (I just finished some cottage cheese and corn chips for a snack).

The challenge, now, is to search the thousands (literally!) of recipes I have at home and find those that fit into my nutritional guidelines. Yes, I did get a menu -- complete with a shopping list -- but the menus are ... well ... let's say they're geared toward a bodybuilder and not a Foodie. I can find and/or adapt existing recipes that will meet my needs while still appealing to the gourmet in me. Actually, this sounds like fun to me.

My exercise plan, right now, is four days of cardio and three days of weight lifting.

The cardio is managed by a computerized system that includes a wristwatch (Polar -- Warning: website has sound) that monitors my workouts to make sure I stay in the correct zone while biking.

Four cardio workouts: Normal, Short, Normal, Long ... in that order. The Normal workouts are 45 minutes in the middle zone. Short is 25 in the middle zone and 10 at high intensity. Long is 50 minutes in the low zone and 15 in the middle.

The Normal ride takes me about an hour, since it takes a while to get my heart rate up to the 119-135 zone. I guess I'm in decent shape!

The data on the watch is downloaded to a computer system every three weeks, which creates a feedback loop to tweak my diet. Pretty cool, eh?

My lifting is controlled by a web engine -- ActivTrax -- which is pretty slick. I print out a workout, do the lifting, and enter my workout. It will progressively get more difficult (i.e. heavier) as I go along.

That's for two lifting sessions a week. The third session, I'm at the mercy of my personal trainer, Jon ... who I call "SATAN!". His goal is to push me past my own mental limits. I hate him for those 30 minutes.

Heavy weights (for me) ... intense ... brief. Very effective for me.

I should start "looking the part" by year's end. At that point, and no sooner (!!!!), I'll post some "Before" and "In Progress" pictures. Too embarrassing right now.

All The Best,

-- Don