Day Off and More About How I Got in Shape
First Day Off in two weeks.
As I mentioned we've been pulling 12 hours days for the last couple of weeks and today was a much needed day of rest. It did allow me to get back to my routine a bit, family stuff (my wife and I have a baby on the way), prepping the house for the arrival, bathing the dogs (which is always a fun) and getting to the gym. It was nice to do some exercise. Doing cardio is a great way to get the kinks out of the system. And Cardio is also a part of the plan the Phil Goglia set up for me.
So more about that:
I want to make clear here that everyone is different and has different needs. And Phil is the expert in this area thus naturally I can only tell you what he set up for me and how it's worked so far. If anyone is interested in the results you should contact a pro to help you, or call Phil in Los Angeles I'm sure he'd be eager to help. (Incidentally he also wrote a nutritional book called TURN UP THE HEAT).
So, when I first met with Phil he asked me a few questions such as what I was currently eating, how I was sleeping, what my goals were etc. Based on that and a couple of tests (including a blood sugar test), he developed a plan specifically for me. First and foremost was food. I increased my caloric intake from 1700 calories a day (I thought I was being "good" by not eating too much) to 2700 calories a day.
The key was the type of food I had to eat. Protein based foods, carbohydrates such as veggies and some form of fat (almonds etc) and cutting out the sugars. The latter was the most difficult. I'm a sugar nut...especially for Chocolate (and Jelly beans...the old kind not the gourmet ones). I changed from three Vegetarian meals a day to 6 meals a day, three big (which included eggs, chicken and fish) and three small "snacks" (which included apples, peanut butter and almonds).
Phil also added nutritional supplements to my plan such as Chromate, Liquid L-Carnitine, Vanadyl Sulfate, a Multi Vitamin and Calcium/ Magnesium. I was also told do do a minimum of 45 minutes of Cardio a day.
My goals at that time were different than they are for TALE. Back then in 2003 I needed to get "ripped" for a show that I was doing so Phil also had me doing an entire weight routine focusing on a different body part everyday. And a side note, for my food intake, I was allowed one day off a week to eat whatever I wanted. The interesting thing about it was that once I got into the swing of things, I never took a "day off" from the food. I felt so good that the idea of eating a Krispy Kreme (although the most amazing delicious doughnut in the world) just didn't carry the same impact. I wanted to stay on the plan and I did. It wasn't that hard either.
Phil makes up journal for you to follow. One is a food journal and the other is a workout journal. In just a short time in 2003 I went from 223 lbs and 24% body fat to 195 lbs and 14% body fat. And I felt AMAZING!
I also want to state here that this program is totally DOABLE for anyone. You just have to make it one of your priorities. Your physical health is vital and it is not something to neglect. I started slow and gradually increased my effort and those efforts paid off.
The most difficult part was eating enough of the right foods while I was "on the go" during the day. To this day i carry almonds and a piece of fruit with me in my car or bag and I keep the same in my dressing room at the theatre.
As I mentioned earlier, my goals for TALE are different and I'll talk about those tomorrow. Tomorrow is also "Paint Day" at the theatre so the crew will be repainting the stage therefore we'll be in a rehearsal studio for the day making all the necessary changes to implement in the show tomorrow night.
As I mentioned we've been pulling 12 hours days for the last couple of weeks and today was a much needed day of rest. It did allow me to get back to my routine a bit, family stuff (my wife and I have a baby on the way), prepping the house for the arrival, bathing the dogs (which is always a fun) and getting to the gym. It was nice to do some exercise. Doing cardio is a great way to get the kinks out of the system. And Cardio is also a part of the plan the Phil Goglia set up for me.
So more about that:
I want to make clear here that everyone is different and has different needs. And Phil is the expert in this area thus naturally I can only tell you what he set up for me and how it's worked so far. If anyone is interested in the results you should contact a pro to help you, or call Phil in Los Angeles I'm sure he'd be eager to help. (Incidentally he also wrote a nutritional book called TURN UP THE HEAT).
So, when I first met with Phil he asked me a few questions such as what I was currently eating, how I was sleeping, what my goals were etc. Based on that and a couple of tests (including a blood sugar test), he developed a plan specifically for me. First and foremost was food. I increased my caloric intake from 1700 calories a day (I thought I was being "good" by not eating too much) to 2700 calories a day.
The key was the type of food I had to eat. Protein based foods, carbohydrates such as veggies and some form of fat (almonds etc) and cutting out the sugars. The latter was the most difficult. I'm a sugar nut...especially for Chocolate (and Jelly beans...the old kind not the gourmet ones). I changed from three Vegetarian meals a day to 6 meals a day, three big (which included eggs, chicken and fish) and three small "snacks" (which included apples, peanut butter and almonds).
Phil also added nutritional supplements to my plan such as Chromate, Liquid L-Carnitine, Vanadyl Sulfate, a Multi Vitamin and Calcium/ Magnesium. I was also told do do a minimum of 45 minutes of Cardio a day.
My goals at that time were different than they are for TALE. Back then in 2003 I needed to get "ripped" for a show that I was doing so Phil also had me doing an entire weight routine focusing on a different body part everyday. And a side note, for my food intake, I was allowed one day off a week to eat whatever I wanted. The interesting thing about it was that once I got into the swing of things, I never took a "day off" from the food. I felt so good that the idea of eating a Krispy Kreme (although the most amazing delicious doughnut in the world) just didn't carry the same impact. I wanted to stay on the plan and I did. It wasn't that hard either.
Phil makes up journal for you to follow. One is a food journal and the other is a workout journal. In just a short time in 2003 I went from 223 lbs and 24% body fat to 195 lbs and 14% body fat. And I felt AMAZING!
I also want to state here that this program is totally DOABLE for anyone. You just have to make it one of your priorities. Your physical health is vital and it is not something to neglect. I started slow and gradually increased my effort and those efforts paid off.
The most difficult part was eating enough of the right foods while I was "on the go" during the day. To this day i carry almonds and a piece of fruit with me in my car or bag and I keep the same in my dressing room at the theatre.
As I mentioned earlier, my goals for TALE are different and I'll talk about those tomorrow. Tomorrow is also "Paint Day" at the theatre so the crew will be repainting the stage therefore we'll be in a rehearsal studio for the day making all the necessary changes to implement in the show tomorrow night.
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