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Entries in #Progenex (4)


Relationship Advice: Both of you better be MyFitnessPal fiends

Let's get this out of the way first: day three of no wine. Tonight, no whining! Only a few minutes ago, 8:30 p.m., dinner eaten, done with dishes, did I realize I hadn't given a glass of wine a thought yet. I guess that's a breakthrough. The LaCroix water is shining as a substitute.

I was struck tonight, as Anne and I spent our customary hour to 90 minutes weighing-prepping-cooking food for tonight's meal, and much of tomorrow, that our relationship is special, enabling us to flourish when this is one of our primary night-time activities. At least we do all this together. Can you imagine if, in a relationship, one person came home in the evening from the gym, and then spent the next 90 minutes weighing-measuring-cooking-eating, all the while updating their MyFitnessPal log? While their partner was watching TV or otherwise not involved? I'm damn fortunate.

Tonight is a good example; we got home from CrossFit Green Bay about 7:00 p.m. Tired, from a particularly exhausting strict press - deadlift - handstand pushup hour. Driving home we discuss what we're going to eat tonight.

Anne is on a strict plan, with her macros broken down, so she works hard to match her desired numbers each day. I, on the other hand, am chronicling what I do, rather than shooting for specific macro-calorie numbers. In prep for tonight I had gotten a couple pounds of grass-fed ground beef from the freezer, and had made a batch of white rice, as we were low. I always keep baked sweet potato fries and white rice on hand, ready to go. While the rice was cooking this afternoon, I also baked a couple of chicken breasts I'd taken from the freezer. This was in my "free time" hour this afternoon, home from working at the gym, which came after a quick morning workout at Xperience Fitness (every muscle group bodybuilding session).

Never be without quality protein and carbs, already put together the way you like 'em, ready to go. We're tired at night, but devote the time necessary to weigh-calculate-eat what is needed. Tonight I enjoyed a couple of burgers from the grill (with mustard and a dab of relish), and a couple cups of white rice. That's it. My post-workout shake, enjoyed while driving home from CrossFit, contained two scoops of protein, and one scoop of Carbolyze (Species Nutrition). And of course BCAA and creatine peptides (Progenex Amplitude). Oh, and Gaspari Nutrition Carnipure. So this meal came about 90 minutes after my shake.

My eating today was pretty much on point, but a bit more supplement-oriented than my usual. Breakfast was a Best Bar Ever (chocolate peanut butter), while walking the dog. Two hours later I was in the gym, and had my usual shake afterwards. But, I goofed up. I hadn't used Carbolyze in a long time, and added two scoops to my shake, out of habit (I always use two scoops of Build or Vitargo when they are my carb source).

After a few hours of training clients, my big meal was coconut oil-vegetables (2 cups), a half pound hamburger patty and a half cup of white rice. All cooked together in that trusty 10" pan I use several times most day.

How did this all work out today, macro-wise?  A damn big (for me) carbohydrate feast, 269 grams! Easily my biggest total since I've been tracking. Protein was ok, 199 grams, and fat was a svelte 61 grams!  For those keeping score at home, that's 44% carbs, 33% protein and 23% fat. 

Weight this morning was once again 182#, but I am still losing body fat. And people at the gym are beginning to notice.

Yesterday I had a snack meal of non-fat yogurt -chia seeds - chocolate protein powder. Stir together, enjoy with a cup of coffee. Other than that, and some left-over coleslaw from Memorial Day, my food was consistent. No weight-training yesterday, but a good run including some stairs downtown (3x up and down). Ran most of 45 minutes. I feel good about that, after the long draining Murph workout the day before, Memorial Day.

MyFitnessPal informs me my 132 grams of carbs yesterday was 24% of my totals; fat was 105 grams and protein was only 171 grams.

I feel great tonight, other than my neck and shoulders ache from all the handstand pushups. When I get tired I ram my head into the ground too hard, before the kip! But, I'm happy these 61 1/2 year-old shoulders (each has had rotator cuff ruptures one time or another) felt so good tonight.

@gasparinutrition, @speciesnutrition, @progenex



Don't Starve Your Workouts!

I'm constantly self-experimenting and learning, both in the gym and the kitchen. My personal training clients provide answers (and questions), everyone I workout with (CrossFit and other gyms) does too, but most of all I learn from changing up protocols for myself.

The last few months I've been jacking up my pre-and-intra workout supplements. I've trransitioned from years of working out on basically an empty stomach with merely coffee and some pre-workout powder, to utilizing more easily-digestible supplements. In my experience, I'm stronger and maintain energy and muscular endurance far better than I used to, when my Blender Bottle always contains nutrients.

If I'm in the gym, I've protein and amino acids and creatine and a bit of carbs all swirling in my Blender Bottle

Lately I've taken it up a notch, remembering that the hours surrounding a workout isn't the time to diet. As I'm driving to the gym I'm nearly always sipping coffee. My Blender Bottle, already prepared, contains a scoop of creatine (virtually doesn't matter the brand), BCAA (I use several brands), pre-workout Force (Progenex, containing a bit more creatine and BCAA), one scoop of Recovery and sometimes a half scoop of Build. Over the course of an hour I'll add water to the shaker, but no product.

If my workout stretches into two hours, like it did yesterday at CrossFit, I'm prepared. I added another serving of Force (no jitters or heart palpitations, don't worry), another scoop of Recovery and a full scoop of Build. Hammered through the second hour with good energy and muscular strength. Even got a pump! 

Leaving the gym, within 15-20 minutes of the workouts ending I was sipping another shake, containing more creatine, two scoops of Build, two scoops of Recovery, and a small scoop of BCAA powder.

Why skimp on nutrition at this critical time? It makes no sense. Your workout represents two or three hours of your day. Maximize your results, give your body the fuel it deserves and craves. You'll recover and respond with a bit more lean tissue, a little more fitness, and because of the addition of quality nutrients at the right time, less body fat! Win win all around.


Eat More Before and During Your Workout!

Crossfitters need to eat more during workouts! I believe this is a problem with many athletes at every level.

As long as I can remember my nutrition has centered around performance and health. I’m not new to strength training and competitive athletics. A Masters-category athlete, active in CrossFit and strength training and a little bit of cycling, I’ve used every diet and nutritional strategy you’ve ever heard of. And more.

A few years ago I began to realize there were some holes in the nutritional practices common to CrossFit. The accepted Paleo-Zone dogma wasn’t working for me any longer. I was running out of gas during lengthy metabolic sessions. My muscle is hard-earned, I can’t afford to lose any, and I want to be able to charge through workouts, not just survive them (injuries permitting). And that was happening.

The last few years I’ve often been going to morning workouts with coffee and a protein shake in me, maybe mixed with some BCAA and a partial packet of some pre-workout. No fats. When my workout was later in the day I’d always have eggs, bacon, possibly some white rice or potatoes, but most of the time my pre-workout food was protein and fat only.

Mid-workout I was running out of gas, and even when I didn’t, I wondered why more energy or strength wasn’t available. 

I was neglecting much of what I’d learned and practiced during decades of working in gyms, educating myself and competing. 

Eating before and during workouts and competition is critical, I realized (and remembered)! How could I have gotten away from the practice?

Change took place, right away. In the 1990s and 2000’s I was consistently using generic  maltodextrin after gym sessions; later I moved to Waxy Maize. Species Carbolyze was my favorite.I experimented with (and enjoyed) Gaspari Nutrition's Glycofuse. I think that's a good product. About three years ago I began to incorporate Vitargo into my post-workout shakes. Felt it was nutritionally superior to Waxy Maize, loved the taste, disliked the texture and clumping. Digging it out of the steel ball in my Blender Bottles was annoying and wasteful.

The lesson learned is that a good supply of easily-absorbed carbs, just before your workout, during, and of course right away afterwards, sets you up for optimal performance. Attack that WOD; lift more weight. You’ll grow muscle (rather than stripping your hard-earned lean tissue), recovery fully and more quickly, and have increased energy for your next workout. Isn’t this what performance-minded nutrition is all about?

The need for a carb-only powder, one comprised of healthy ingredients, easy to mix in a Blender Bottle and good tasting, was needed. Progenex brought Build to market, filling the need of every athlete hoisting weight and thrashing themselves metabolically. Sustainable energy is the name of the game, not just for CrossFit athletes but everyone who lifts weights and taxes themselves metabolically. Tri-athletes, tennis players, golfers (yes!), baseball and football and basketball competitors all benefit from the advantage Build provides.

Progenex utilizes Fenugreek actives and dairy peptides to swiftly clear blood sugar from the carb source to the muscles. Then another peptide takes over, optimizing blood glucose to be used for energy and replacing muscle glycogen. These peptides help glucose clear the bloodstream quickly, resulting in a longer lasting energy curve, helping support your workout.

Build is simple and for real; it’s comprised of honey and sweet potato powder. I imagine everyone reading this is well aware of the benefits of the sweet potato; Build is simple that. Your system absorbs it efficiently and quickly, putting it to good and proper use.

In the shaker, Build blends well with other supplements. I’ve mixed it with every flavor of Recovery made by Progenex, and Force and More Muscle, as well. Several brands of BCAA powder and creatine have made their way to my shakers, and they always mix nicely in the Blender Bottle with Build.

Each time I go to the gym, I’ve a scoop of Build, one scoop of Recovery, and one packet of Force in my shaker as I’m heading out. I’ll sip it during mobility and warmup. When the shaker is partly empty I add more water. And keep sipping throughout the entire session. 

Of course, before I leave the gym after working out, I’m getting two scoops of Build, and two scoops of Recovery, some more BCAA and creatine, into that shaker

Don’t leave home without Build in your shaker. Combined with Force, it’s my secret weapon! 

#progenex #build @progenex @Sambuca720


Progenex Cocoon Even Better with Ice Cream - Breaking News!

Occasionally, in the evening before bed, after a tough workout day, a scoop of ice cream (softened in a microwave), with two scoops of Cocoon stirred in, makes a wonderful pudding. For me, I'm sure it's a guilt-erasing tactic, fooling myself that the insulin spike from the ice cream helps the protein jam itself into my muscles more efficiently. Whatever it is, it's deliciously non-Paleo but very, very nice. @progenex, @ben&jerrys