HawaiiTunya - Indigo-3G Project Log

Training Logs
1

BACKGROUND INFORMATION

  1. Height: 5’9

  2. Weight: 355 (as of today); BF: 39%; Fat Weight: 138lbs; Lean Weight: 217lbs; H20: 47.2%
    We use the Futrex Bodyfat Analysis machine. Test done first thing this morning so water % kind of low. 1999 weight was 500+ (will find pic to post) and 2006 weight was 250lbs just prior to Car Accident-see pic from 2006 will post later)

2006 Pre-Accident (Want to get even smaller than this):
[photo]33118[/photo]

2011 Back:
[photo]33117[/photo]

2011 Front:
[photo]33116[/photo]

  1. Number of years training seriously: 11 Years (9 years if you subtract the two years I could
    not train following the accident.

  2. Training experience, including current program:
    Worked with a trainer, Conan Fuerte, from 2000-2001. Workouts consisted of strength and resistance training in addition to Cardio Kickboxing. Lost approximately 100lbs while working with Conan.

After moving to Big Island I continued with my own training for the next five years picking
up advice from my business partner who had been training since he was 16. Training consisted of Strength, Resistance, Cardio Kickboxing, Interval sprints on an exercise bike; and teaching 9 different aerobic classes a week and one Cardio Kickboxing class a week.

January 2010 consulted with John Romaniello and worked with the menu suggestions for five months.

June 2010 I purchased the XFLD program and completed it successfully loosing 20lbs in 25 days; however I know that some of that was water.

October 2010 - January 2011 I did the Show & Go program designed by Eric Cressey. I really miss the heavier lifting associated with Cressey’s program so I think I am going to return to a modified version of this; moving it more into a strength circuit. Thinking of doing this Mon, Wed and Fri and continuing with the Boot Camp classes on Tues and Thurs and adding a Saturday Boot Camp into the mixture.

My training over the last 5 months has consisted of:
Six Days a Week
Monday: Density Training
Tuesday: Boot Camp
Wednesday: Strength (which was also my higher carb day)
Thursday: Boot Camp
Friday: Dynamic Training
Saturday: Latic Training

Even with my medical issues and my size, I am quite flexible with just minor mobility corrections to be made. I am able to perform a full squat (glutes to calves) and always amaze people when I perform a perfect L stretch. I think my years of Karate and Kickboxing helped with this.

  1. Olympic-lift variations you know how to perform:

  2. Athletic background:
    Though I never participated on school teams, during PE Class I enjoyed playing Volleyball,
    Basketball and Soccer. On my own I loved Tennis and swimming, was quite accomplished at long distance swimming. I studied martial arts for a short time, about 2 years. I continued on my own using it as a great cardio tool.

  3. Primary fitness goal (choose one): gain muscle, lose fat, recomposition body, gain strength,
    improve athletic performance. My primary goal is to lose fat and for recomposition of my body.

  4. Secondary fitness goal (choose one): gain muscle, lose fat, recomposition body, gain strength, improve athletic performance. My secondary goal would be to maintain the strength I currently have.

  5. Days per week you can train: 5-6 Days

  6. Amount of time available to train each workout: 30-60 minutes depending on the condition
    of my hives. When I get to hot or start sweating I break out in hives. I am very good at knowing the warning signs of when I have pushed it too far and I now carry an Epi Pen.

  7. Time of day you train: 5:00 am

  8. Do you have certain days available for twice-a-day workouts? I could try doing two workouts on Tuesday and Thursdays.

  9. Your daily schedule:
    Monday/Wednesday/Friday:
    3:00AM Indigo-3G intake
    4:00AM Wake up; shower; coffee and pre-workout drink while reading emails or Facebook
    4:45AM Leave for work
    5:00AM Open up the gym, My personal workout
    6:00AM Run Down & Dirty Boot Camp class
    7:00AM Post-Workout Nutrition and open up the front desk
    8:00AM Bookkeeping
    9:00AM Run Down & Dirty Boot Camp class
    10:00AM Run Silver & Fit Class
    11:00AM Snack/Meal
    11:30-1:00PM Bookkeeping, return phone calls, emails and client prepping
    1:00PM-1:15PM Drive home
    1:30PM Shower, Lunch
    2:00PM Nap
    3:00PM Answer personal email and talk with friends, prep for the nights dinner
    3:45PM Drive back to gym
    4:00PM Prep for Down & Dirty Boot Camp class
    4:30PM Run Boot Camp
    5:30PM Leave gym for home
    6:00PM Prepare Dinner
    6:30PM Eat Dinner
    7:00PM Chat with clients or friends on Facebook or Skype
    7:30PM Prep things for the morning, Shower and get ready for bed
    8:00PM Read for a few minutes, maybe 15-20 and then lights out.

Tuesday & Thursday:
3:00AM Indigo-3G intake
4:00AM Wake up; shower; coffee and pre-workout drink while reading emails or Facebook
4:45AM Leave for work
5:00AM Open up the gym, Run 5AM Boot Camp and participate as well
6:00AM Run Down & Dirty Boot Camp class
7:00AM Post-Workout Nutrition and open up the front desk
8:00AM Run Down & Dirty Boot Camp
9:00AM Leave the gym and run errands for the gym and personal
10:00AM Personal Client at her home.
11:00AM Arrive home. Personal stuff
1:30PM Lunch
2:00PM Nap
3:00PM Answer personal email and talk with friends, prep for the nights dinner
3:45PM Drive back to gym
4:00PM Prep for Down & Dirty Boot Camp class
4:30PM Run Boot Camp
5:30PM Leave gym for home
6:00PM Prepare Dinner
6:30PM Eat Dinner
7:00PM Chat with clients or friends on Facebook or Skype
7:30PM Prep things for the morning, Shower and get ready for bed
8:00PM Read for a few minutes, maybe 15-20 and then lights out.

  1. Current injuries (if any): All injuries are from Car Accident in 2006:
  • Lots of scar tissue in the lower legs, particularly the right. I have been working this
    last year with a massage therapist on Myofascial release and breaking up the scar tissue.
  • Tendon problems in both ankles from the feet being pressed back toward legs at point of ’
    impact. Though I did not tear the tendons they have caused Plantarficitis which I do a daily warm-up with them before working out.
  • Left Rotator and elbow tears. Have been working with shoulder rehab exercises that Eric Cressey recommends.
  • I now have a bulge at C5-C6 with a smaller bulge at the C1.

NOTE: Injuries have been so long lasting as there is poor medical care on this island. The first doctor I had saw there was nothing wrong and would not order any testing, MRI’s or CT Scans, even though I had no memory and was unconscious. Many of the injuries were not diagnosed for almost 9 months.

  1. Lifts (if any) you need to avoid due to safety issues:
  • I usually avoid a Back Squat because of poor mobility in the left shoulder due to previously torn rotator. (I have been doing rehab and mobility exercises recommended from Eric Cressey.)

  1. Do you currently have trouble falling asleep at bedtime?
    No trouble falling asleep; however I usually wake up every couple hours or can only sleep 5-6 hours before wide awake. After the accident I could not sleep; it finally progressed into two hours and have now worked up to 5-6.

  2. When you wake up in the morning, are you an easy starter or you do need some extra time and
    stimulants to start your day?

  • I have one cup of coffee in the morning.
  1. Health issues (diabetes, high blood pressure, etc.):

  • My only health issue is the extra fat and the pre-existing injuries that I deal with on a daily basis from the accident. I continue to have a 3-4 year gap of memory that has not returned. However, unless overly tired I no longer stutter or have cognitive thinking issues.

  • I have no diabetes, heart, blood pressure problems of any kind. My fasting blood sugar is 89 and a non-fasting (after 3 meals) blood sugar tests at 99. My Thyroid, Cholesterol and also in perfect order. My physician says she wished she had even just one more plus-sized person with these numbers. LOL. I usually respond with well thats because I have a fit person living behind the extra layers of fat on top.

  • Doctor (Queens Medical - Specialist I finally ended up with) feels the edema in my legs is due to the poor circulation from all the scar tissue and the extra weight that I put on from not being mobile. My massage therapist says that she agrees.

  • I get myofascial tissue work done on a monthly basis in addition to the personal work that I do with Foam Rolling.

  1. Total calories consumed on training days: 2181

  2. Total calories consumed on non-training days: 1842

  3. Total grams of carbs consumed on training days: 110

  4. Total grams of carbs consumed on non-training days: 38

  5. Describe in detail your workout nutrition:
    I take 2 Curcumin, 3 BCAA’s and previous to program was doing one scoop of Power Drive in 16oz mixture of green tea and grapefruit juice. Following my workout I always had a Surge Recovery drink make with water or Almond Breeze.

With Indigo-3G I am continuing with the Curcumin and 3 BCAA’s in addition to my new peri drink of 1/2 cup cooked oatmeal; 1 chunked frozen banana; 1 scoop Grow! Whey/Metabolic Drive-Low Carb (depending on what I have in stock); 1 cup coffee and 1 cup Almond Breeze. I drink two-thirds of it prior to workout and the balance after workout.
This is my proposed menu for the Indigo-3G project.

[photo]32799[/photo]

This menu was only a proposal based on what I thought the protocol was for Indigo-3G. The only juice I drink, and that is not an every day thing was a 1/2 cup of grapefruit juice mixed with green tea and Power Drive.

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