Michael and the Mechanical Bull

For my birthday this year, we had a cowboy themed boat party that led us from the Georgetown Marina to the Alexandria Marina for a cook out. Good company, beer, and box wine got us primed for our next stop: The new National Harbour.

A monstrous new convention facility located just across the Woodrow Wilson Bridge in Maryland, the behemoth features one thing that we wanted:  a Cadillac Ranch. 

Why would yours truly and his cowpoke compatriots end up in Maryland and especially at a TGIFridays meets Roadhouse type establishment? 

The mechanical bull.

Things I Love!

Can you all tell how much I love summer? I can't seem to shut my mouth about it. Here we go again: with summer working its way towards us, I find myself itching to make some delicious cold meals and sandwiches. Healthy tuna salad! Yummy! 

Why? So I can pack them in a bag, and head out into the shining sun for a picnic!

Out and about with Miss Tara one chilly late-fall evening, we stumbled (quite literally!) upon this champagne suitcase/carryall! Oh, how I wanted it!

Feeling as though a warm-weather item was a bit silly to purchase in the creeping cold, I hemmed and hawed over the decision. With space inside for a good sized big bottle of champagne and two perfectly fitted flutes, well, I couldn't resist. Powerless! Plus, let's be real: Tara was there, and she pointed out a) my (dangerously?) unrelenting love of champagne and b) my (again, dangerous?) love of goldenrod yellow. Of course there are two flutes, and I know she knew that one would be designated just for her! 

Bring on the demi-sec!

Picnic Set by French Bull 

(via Apartment Therapy)

I'd love to get my grubby paws on this fun little picnic set. I find it's almost kindergarten aesthetic appeals to my sense of whimsy. Picnics should be taken seriously, but one shouldn't be serious at a picnic. Get me?

Lest we shy  to far away from my coffee obsession, here are two more choice items that I would love to have for fire escape/ patio time:

This heart mug is charming for the romantic.

And this gun mug is great for the cynic

Summer Ready: Today's Lift!

Go grab your notebooks!  

I told you we'd get back to these lifts, and so tada here we are. 

For all of the sets I completed, I added 5lbs. For a the overhead triceps, I added a lot of weight, having a sneaking suspision that I wasn't lifting heavy enough earlier this week. And you know what? I was totes right.

For the sets that I didn't finish last time, I just tried again. This go round, I completed them! Hurray! 

Lift A1:

Decline Barbell Bench: [5 sets of 5] # of reps completed	120 [4] 4	120 [5]
Seated Barbell Shoulder Press  [5/8]	90 [5]	100 [5]
Preacher Barbell Curls  [5/10]	50 [4] 9	50 [5]
Overhead Tricep Extension (rope)  [5/10]	70 [5]	100 [5]
Cable Upright Row  [3/15]	100 [3]	110 [3]
Hyper Extensions  [5/15]	25 [5]	30 [5]

Summer Ready: Lift!

Hey! Sorry for not getting this up yesterday! This was yesterday's lift.

Label it 1B. We'll be returning to this lift!

Flat Dumbbell Bench  [4 sets of 10]	55 (each arm) [4]
Dumbbell Front Lateral Raises  [4/10]	25 [4]
Bicep Barbell Curls  [4/12]	40 [3] 9
Tricep Pushdowns  (v-bar attachment) [4/12]	140 [4]
Close Grip Pulldowns  [4/15]	110 [2] 14, 11
Incline Sit-Ups [3/20]	3
Obliques [3/20]	25 [3]

Summer Ready: Today's Lift!

We did lots of sets with not too many reps yesterday. Today, we're going to do less sets with more reps. Be careful today when doing the exercises! Hack Squats are less dangerous on a machine. Always where a lift belt when doing squats and dead-lifts! Also: You can superset the first three exercises (in red) and the last four exercises if the gym isn't too packed. If the gym is crawling with people, you can super set in groups of two (in the order that they appear in the chart below). 

So, break out your lift book, and jot these down! Remember that the numbers in the second column are *my* numbers. I'm not a complete beast in the gym, but I'm not a wet noodle, either. Play with the weights, warming up with lower weights (or even just the bar) and then adding more weights. You should be able to get to the last set set without failure, or at least close to it. 

Label this chart as 1L. We'll be returning to it!

Hack Squat [4 sets of 15]	270 [4]
Seated Cable Row [4/15]	130 [4]
Crunches (on stability ball) [4/25]	[4]
Stiff Leg Dead Lift [4/15]	110 [4]
Shoulder Shrugs (dumbbell) [4/8]	85 (each) [4]
Leg Raises [4/20]	[4]
Decline Push Up [4/15]	[4]

Just a few quick things: Try not to spend more than an hour in the gym. If you're spending 2 hours there, its just plain too much. Also: try to make sure you get about 25 grams of protein in you within an hour of your lift (ideally, 15 minutes). If you're supplementing with protein, great! Your body can only handle about 50 grams of protein in a sitting, so,  don't over do it. Its far better to eat 5 times at 25-50grams at a go than it is to eat 75 grams twice! Regardless of what you're using for protein, make sure you get a serving of simple carbies to go along with it! It'll help the muscle heal and rebuild much more effectively

I'm getting about 50 grams of protein from my seafood, another 50 from my two protein shakes, and about 12 from my beans/legumes/dairy. Its a little less than I'd typically eat for muscle growth, but for now I'm looking to get leaner muscle, not bulk, so its okay.

Summer Ready: 9.7 Mile Run

To the Barac Company & Back:

Todays run combined neccesity (a trip to my property manager) and fun!

Summer Ready: Hows It Coming Along?

Today I got my body fat analyzed. 

To get this stuff checked out, you need to know your exact height and your exact weight.

I'm 6 ft 2.5 inches, and as of this morning, 193lbs. For all things body-weight related, I prefer a classic, weight-balanced scale. You know, like at the Doctor's office.

Enough beating around the bush: 

Body fat percentage: 12.4%. Woo! 13% and I'm just "fit." Less than 13, and I get labeled an "athlete." Hell, yes!

What else does it mean? It also means that I'm doing a-okay.  I'm going to up my cardio to a minium of 30 minutes a day, 5 days a week, included in with my 6, 7, and 10+ mile runs. So, thats either 2 more days of running 3 or 4 miles or using the elliptical/jumprope.

I think I can lose 2.4% body fat in 16 days.

I *know* can. 

Summer Ready: Lifting

Swami Sivananda gave us five principals of yoga. We've taken a hard look at our diet, a key principal, but that's not enough. We also need proper exercise. The run routes I've posted are great, and of course we have our asanas. Sure, relying exclusively on one's body weight is fantastic, and yoga is awesome for that, but I don't think body weight is necessarily the quickest way to get into shape (though, I do think it is the best). 

Oh, sure, the fitness industry can be a racket, but here's a little secret: I really enjoy the gym. I have a hard time getting motivated, but once I'm in there, very little leaves me feeling as good as a really quality lift. And by lift, I mean free weights. Don't be intimidated! Building the stabilizer muscles around the major muscle group we're using allows us to take these pretty muscles and put them to work in real life situations (and of course on the mat).

Its important when we lift to focus on good form. You all know that, but sometimes our competitive nature takes over and asks us, nay, DEMANDS us to lift heavier weights. We are non-competitive with our lifting: this means being being non-competitive with others as well as non-competitive with ourselves. While its true that we have to tear down the muscle and rebuild it in its stronger form, there is nothing to gain from the illusion of "success" at the gym. As Patanjali has taught us in his Yoga Sutras, false impressions, or illusions, lead to suffering. You're doing yourself no favors to practice lousy form in the interest of heavier weights. Its an illusion of success.

"Overcome destructive instincts
by cultivating the opposites.
Destructive instincts are harmful thoughts
whether done, caused, or approved,
whether motivated by greed, anger, or delusion,
whether mild, moderate, or intense;
they result in endless suffering and ignorance.
Therefore cultivate the opposites."

So, where does that leave us? Go get another cheap notebook. You can get it from the same place you bought your nutrition chart. 

Today, we're going to be doing mostly heavier sets with low repetition. But not too heavy. You should be able to get through the fourth set without failing. This is all adapted from Lee Hayward's 12 Week Workout Plan, which I highly recommend if you've got 12 weeks. We've got 17 days. We'll be lifting three days on, one day off, three days on, one day off, etc. We'll be doing this lift today (label it nicely so we can come back to it on Saturday):

Lift A1:

Decline Barbell Bench: [5 sets of 5] # of reps completed	120 [4] 4
Seated Barbell Shoulder Press  [5/8]	90 [5]
Preacher Barbell Curls  [5/10]	50 [4] 9
Overhead Tricep Extension (rope)  [5/10]	70 [5]
Cable Upright Row  [3/15]	100 [3]
Hyper Extensions  [5/15]	25 [5]

The first number in the second column is the weight attempted. The second number is the number of sets done to completion. The third number(s) are the number of reps completed in the uncompleted set(s). You'll note the third column: we'll be returning to this routine. Above are my numbers. Your numbers may very. The links will take you to shapefit, 

Summer Ready: Pecan Crusted Hake

Hake is a delicious white fish that tastes a bit like cod-- in fact, it can be used in just about any cod recipe. I this it a tiny hint of sweet that pairs super duper well with the pecans. 

I've included the weights so that you can factor in the carbies for your Summer Ready nutrition log. If cooking for one, go ahead and just cut it in half and save some for the next day or dinner. This will serve 2, but the recipe is easily doubled or even trippled for guests. If making it for one, feel free to cut everything in half.

• 220g (1/2 lb) Hake Fillets
  
• 15g  (~1/4 c) panko breadcrumbs
• 20g (~1/4 c) finely chopped pecans
• 1/2 teaspoon garlic powder
• 1 teaspoon sea salt
• 1/2 teaspoon nutmeg
  
• 1/2 teaspoon cinnamon
• pepper to taste
• 1 egg yolk
• nonfat cooking spray
  
• 
  

1. Remove yolk from egg and place egg white on saucer
2. Rub pinch salt and pinch of pepper on fish
3. Combine dry ingredients on second saucer. Mix.
4. Dip fillet in egg, then in breadcrumb mixture. Repeat, repeat, repeat until fully coated.
5. Spray large nonstick skillet with cooking spray, heating pan over medium heat.
6. Cook fish on each side for about 3 minutes, or until crispy but not burnt.

Serves 2

Total time: 15 minutes

adapted from the Food Channel's pecan crusted tilapia.

Summer Ready: Nutrition Kickoff!

Fatty Fatty, two by four, couldn't fit through the bathroom door! No more!

With the weather flirting with gorgeous, and even the rain being less chilly, I'm starting to feel the last minute crunch to be ready for summer. Aren't you?

Some call Memorial Day the unofficial start of summer, but I've got a far less arbitrary day: My birthday! Which, ahem, is on memorial day weekend this year...

For what its worth, last year I went out and decided I wanted a new career path for my birthday. And you know what? I got it!

That, at the time, seemed daunting and improbably difficult. A move to the ashram, the constant hustle required to get all those teaching gigs... but, time and effort bore fruit. Success, as they say, breeds success. This year I'm interested in something else: my dream body. 

I rededicated myself to lifting at the start of the new year, and also cut out the majority of the hooch. Now its crunch time. If I'm going to slut it all over town with my guns and abs out, I've got to really kick it up a notch. 

Here's how its all going to go down, and here's how you can play along:

If you want to play along, make sure you have a kitchen scale. Old school or digital, it doesn't matter. Just get one. We're going to ignore nutrition info (mostly) and just stick with physical weights. It makes keeping tabs on what you're eating a ton easier, and is a heckuva lot more reliable than cups and tablespoons (can you eyeball a cup of carrots?).

This is what I'll be eating. I'm 195lbs and 6'3, so remember you may need to modify this a bit. I've got a resting metabolic rate of about 2500, so I have to eat enough not to hit starvation mode, but also not so much that I'm plateauing. This can be easily modified, but I'd only take it smaller, not bigger.

For nutrition, daily:

• 500 grams veggies
  
• 310 grams fruit
  
• 310 grams carbies (potato, bread, rice)
  
• 200 grams meat (fish and shrimp only)
  
• 2 eggs (no yolk!)
  

In order to keep tabs, go get a cheap little notebook and divide the page into 6 columns.  

Veggies	Fruit	Carbies	Meat	Shake	Eggs
100	45	75	100	1	1
220	24	156	75	1	1

Keep it handy in the kitchen, and start filling it in! Focus on all the stuff you can eat!  Just remember that this is all pre-cooked. 

• I'm keeping dairy to a minimum, occasionally having fage 0% yogurt or skyr to up my protein and to dress up a salad or fruit.  Pretty much one serving of dairy a day.
  
• Vinegars, oils, sugar, and condiments are used with discretion (keeping sugar to an absolute minimum), but not eschewed entirely.
  
• If you are going to lift, feel free to work a protein shake (or two!) into the diet. This will allow for an extra banana or apple a day not to be included in the main daily totals.

My daily caloric intake should be right around 1600-1800. Opt for whole grains over potatoes or rice (opt for brown). Opt for mashed cauliflower or pimped out brussel sprouts instead of a potato. Eating in this manner will help keep your blood sugar from spiking, crucially getting rid of the mid-day sleepies and famines.

Speaking of famines, try to eat smaller meals more frequently. 150 grams of leafy greens with some homemade dressing goes a long way. Wait a bit. Eat half an apple, wait a bit. If the hunger doesn't subside, then eat the other half. 

Keep good food on you at all times! Weigh it before you leave the house, and write it down. Expect to finish all your yummy food, after all, its been accounted for!

Limit your bananas. They spike blood sugar a bit. 

If you're stuck going out to eat, opt for Asian. Nigri sushi is an excellent way to kind of eye-ball your nutrition. Maki sushi isn't bad either, but be mindful that the rice is hard to gauge. Seafood skewers and salads at a Mediterranean joint can be very helpful, too!

If you find that you're getting hungry, and I sure did at first, make some peppermint tea. What a godsend! It aids in digestion (hurray!) and has that extra menthol-y kick which helps to make it seem quite rich. Add in some agave, stevia or splenda to make it nice and sweet.

Lastly, keep tabs on *everything*. Don't be afraid of a little olive oil or toasted sesame seed oil, either. A serving or two of nuts a day is fine as well. There are almost no fat grams coming in as is, so there is a little wiggle room for these guys. 

Don't lie! Enjoy!

Old McFatty Had a Farm...

How to grow veggies in pots - Sunset.com

 

All you need is a generous-size container, good potting soil, and a suitable spot ― a patio, deck, or corner that gets at least six hours of full sun a day.

Has anyone had any luck planting an urban victory garden? I'm thinking about using my fire escape for this little project. Sunset had some good recommendations about pots and irrigation as well as setting up a watering system. If I could set up a little auto-waterer, I think I'd be in business. But would it break the bank? 

This calls for a trip to Home Depot.

Summer Ready: 14.5 Mile Run

This is a great run: you get to spend extra time in a gorgeous section of Rock Creek Park, as well as get to appreciate the view of DC from Rosslyn. There is something special about running back on the 14th Street Bridge, a bridge so often seen from a cars vantage point.

Also, this route lets you run up on the Capitol and then play in the recently renovated easternmost side. Who doesn't love Union Station? Massachusetts is a nice slow incline, a final challenge on the last leg.

Summer Ready: New Frozen Treats!

Pitango Gelato: 

"Instead of merely using commodity ingredients that are standard in the industry, we actually go to extremes to acquire 'extreme ingredients.' For example, we use not just fresh milk or organic milk, but grass-fed organic milk. And we go the extra mile for every single ingredient, from the Bronte Pistachios that we fly in ourselves to our fresh fruits and our premium chocolates. We are not looking for deals or discounts; our suppliers know that if they have an exceptional product we'll pay the exceptional price."

So, umm, we're getting Fancy Shmancy X-treme Cream.

Let me tell you a story: Once upon a time ago, there were not one, but TWO amazing cold-treat options within stumbling distance from my house. First, there was a Jamba Juice inside the Whole Foods. Second, when they first opened that monstrosity of a building across the street, there was a TCBY. 

I know what you're saying: "But Fatty! We HATE chains!" I know, I know. For all of you chain-haters, and I am a firmly avowed member of that sect, this might sound like utter dreck. Jamba Juice? Boooo... TCBY? Hisss....

Sure, sure, but as far as Fatty Daddy over here is concerned, there is/was/will be nothing better than fat-free peanut butter frozen yogurt in the middle of summer. Nothing.

When the TCBY left, I was heart broken. When the Jamba Juice vanished, I cried. I persevered, and even learned to make my own tasty icy treats (mostly booze).

Everything old seems to be new again!

Enter: Pitango Gelato. 

With advocates throughout Baltimore, Pitango is flying high with a new expansion onto the 1400 block of P Street, right between the Wachovia and the Lululemon!

There are lots and lots of 5 Star reviews on Yelp, which sure does bode well. I don't know if this will end up being one of those twice the price-twice the buisness dealies, but if that darn stationary store can hold out, I'm sure a gelato joint has a chance.

What're some Yelpers saying?

"By far the best gelato I've had outside of Italy." -- Tu-Van

"Went in with high expectations and Pitango met them."- Ji K.

"The cappucinos are also perfectly reminiscent of Italy, and they serve as excellent hangover cures." -- YelpSucks L.

It can't be all good, can it? Well, there were a few in the minority who thought that the selection was little low (I imagine they rotate flavors regularly, with over 25 different varieties listed on their site). 

The number one negative? Like everything new in my little neighborhood:

"It is very expensive."

I bet it is. I think Meghan paid six bucks for half a pint of Dulcezza at the Farmer's Market this past Sunday, so we'll see how it goes. In the meantime: woo hoo. If there is a chance for me to get peanut butter gelato, I'm in. 

And, if uber-pricey gelato isn't your thing, theres *always* my go to: Mr. Yogato.

Fat Box

PURESKIN LLC | Skin Rejuvenation For Face And Body | Home:

"Dr. Mordon’s conclusion: “A 40-minute stay (in the Slimdome) can result in 5% reduction in body weight similar to the reduction induced by physical exercise.”"

This fat box boasts magic powers: 600 calories burned in 40 mintues of just sitting around. I've never put any thought into the difference between oily sweat and regular sweat, but this box promises "perspiration from sebaceous glands," aka the sweat made during endurance training.

I don't know that I completely buy it. Do you?

Summer Ready: 6.3 Mile Run

There are so many reasons this is my most regular (and favorite) run.

The inflorescence upon the slopes of rock creek park? Yes. The monuments? Clearly. 

This run gives a look at the Kennedy Center and the Watergate, and during Cherry Blossom season, there are few better ways to peep the pink.

And lest I forget, this run is an opportunity to visit my favorite river-- the Potomac. I grew up along this body of water, never in my whole adult life living  more than about 2 miles from her. It is truly the way home.

Summer Ready: Lifting!

I mentioned in the last Summer Ready post that I'd been following the Lee Hayward 12 Week Workout Plan and that's very true. I've sort of needed a plan of attack to get my body right. I'm pretty down with all things fitness-- I "get" nutrition, both in the idea of understanding it as well as eating right. I try to keep a balanced diet as best I can, combining my proteins and my carbies (both simple and complex) and eating them when they will be most effective (post workout, after a night of binge drinking, etc).  

Lee's plan has you continually lift heavy, adding weights nearly weekly. How's that? By lifting heavy, but not to failure. It has also allowed me to lift virtually injury free. That's pretty awesome, because in general, my form sucks. Oh, I focus on it, but often I look like a retarded mallard when dead lifting, and I have to stare at the mirror to make sure my ass is getting low enough when I squat.

I followed the 12-Week plan to the letter (getting a little screwy in the last two or so weeks because of the National Marathon), and saw my arms increase in size as well as my legs decrease. Also, my ass got a little nicer. Hell yeah. 

I'll be keeping track of my lifts here, give 'em a try yourself. Here was yesterday's:

Exercise	Weight	#Completed
Squat [5 sets of 5]	270	5
Standing Calf Raise [5/10]	180	5
Chin Ups [4 until fail]	---	4,5, 5,5

I "super set" the squats, calf raises and chin ups back to back. The calf raises were done with the same weight as the squats, so that made it easier to go a little faster. I worked up a nice sweat, and my calves really responded to the weight. Don't cheat yourself out of maximum height with the calf raises, and do hold them at the top of your lift for a second. You'll notice a difference quickly. 

My chin-ups aren't quite to where I'd like them to be, but I'm still working on them. My lower back is getting stronger, and now that Ganesh lives on my shoulder and lats, I suppose I should work to give him more canvas by getting stronger. 

Exercise	Weight	#Completed
Dead Lifts [5/5]	180	5
Leg Lifts [5/30]	---	5

I wore a lifting belt for the first time today when doing my dead lifts. Dead lifts always scare me a little, but Aric who has the body of, like, the Hulk (only not green and stuff) and swears by them. So, I swear by them. I'd been doing stiff-leg deads for the past few weeks, so it was nice to get back to the full dead lift.  I again super-setted-- this time the deads and the leg raises.  Its important to to keep the thighs a little above parallel when doing the deads, unlike the squats, which go below parallel.