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  • Coming up – Rip Week

    Today and tomorrow will be light circuit training on the Total Gym in preparation for Rip Week. I'll also be “carb loading” today and tomorrow, so I'll gain a few pounds. Intentionally.

    The Total Gym is set for level 4, the intermediate level that allows me to build up a sweat but doesn't force my muscles quite to the point of exhaustion. The goal will be to maintain the muscle I already have and “rip” away the body fat.

    To accomplish that, I'll use the following schedule from Monday through Friday.

    Rip Week Workout and Meal Schedule

    6 am - Breakfast: 2 eggs (or equivalent), 2 patties of sausage, 1 cup of coffee.

    Water intake – 32 ounces

    7 am: 20 minute session on the Gazelle

    Water intake – 32 ounces

    10 am: Weight training with weights at 80% of maximum lift capability.

    12 ounce Protein Shake with egg, whey powder, 2% milk.

    Water intake – 32 ounces

    Noon: Abdominal session, total of 250 repetitions, plus 3 sets of pushups.

    Water intake – 32 ounces

    1 pm – Lunch: Can of tuna or sardines in water, celery or carrots, apple or orange.

    Water intake – 32 ounces

    2 pm: Circuit training with Total Gym @ level 4

    Water intake – 32 ounces

    4 pm: 20 minute session on Gazelle

    Water intake – 32 ounces

    6 pm – Supper: Steak or Lean Chicken Breast, vegetable, fruit or yogurt, 1 cup of coffee.

    Water intake – 32 ounces.

    Calorie intake: 1400 – 1600 calories, less than 5% carbohydrates, less than 10% fat.
    Total water intake: 256 ounces (2 gallons)

    Now if that sounds a little extreme, it is. As I have mentioned before, this is NOT a program I would recommend to most people unless they are very dedicated and committed to achieving a VERY low body fat level. And it isn't something I will maintain past the five days I have planned. (Ladies, while not wanting to seem indelicate, I feel it is appropriate to warn you that a reduction of body fat will also lead to a shift in certain hormonal functions, such as your menstrual cycle.)

    The schedule above is similar to the type of preparation body builders go through just before a contest. The point is to display maximum muscularity and proportion by removing the body fat.

    I am not going into this blind, folks. As a certified personal trainer, I understand the limits my body will tolerate and how to achieve these goals without risks to my health. I have also cleared my intentions and my plan with my doctor, my chiropractor, and also discussed this with a few other trainers to see if they have any suggestions that will make the process effective safely.

    One last note. The amount of water totals 2 gallons per day. You may not have heard, but there is such a thing as water toxicity from drinking too much water. To ensure this is not happening to me, my daughters will be calling me throughout the day to check on my coherency. They have permission to tell me to lay off if they hear me slurring my words or sounding incoherent. And everyone in my life is aware of what is going on.

    Safety First, Last and always, my friends.

    I hope you are having a blessed and wonderful day.

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