Using water fasting, working out by weight training and running and watching what I consume has allowed me to lose 30 pounds in 2 weeks. Their were times were my weight fluctuated many times during the cycle due to visiting my parents who feed me like a cow during the feeding window which made me shoot up from 215 back to 227 due to eating a large amount of bearded shrimp, Ledos pizza, high sugar juices, candies and other items which are not nutritionally sound. What was interesting was that it was easy to counter act this weight shift with eating a plate of veggies, refrain from eating my favorite ledos pizza, eating mooshu shrimp/chicken instead and taking the beard off the shrimp before consuming which helped me get back to 215-220 area within 2 days with walking/jogging 5 miles per day drinking tons of water. On the 15 hour bus trip I refrain from eating at all due to the unhealthy selections that were available at the gas station/truck stops when I returned I was at 213lbs. After training and using intermediate fasting with a 4 hour window my weight dropped down to 203lbs aug 1 while increasing muscle mass by 5%, decreasing body fat 4%, increasing water weight 3% and decreasing BMI by 5%.

During the next week it is about performance over weight lost which means the goal is to increase muscle, speed, power and strength. By having 30 lbs less to carry around means that I would be able to run 30lbs times 1-2 sec per mile faster which means if I was to run a 10 minute mile the new time would range between 9 minutes to 9 minutes and 30 seconds. When looking to lose weight your object is not to increase running speed until you are around ideal weight due to the nutritional needs of your body. If you are to try to mix the 2 one will suffer due the other so now I’m shifting gears to incorporate more speed interval training, more nutrients, proteins and carbs during high intense days to prepare for increase speed goals.

There has been many incidents of polluted waters that are getting worse and worse, so many people try not to eat seafood which is understandable. With that being said the production of land food also has a chance of being tampered with which means, unless you are going to become vegan eating land or seafood has great potential of being tainted.

Shrimp or prawns are some of the tastiest scavengers of the sea; which the difference between a prawn is that they are found in freshwater and shrimp marine penaieds. Shrimp has been a type of food we have eaten since prehistorical times, fairly affordable, can be prepared in multiple tasty ways and often times available most places in some form or fashion. Besides being tasty treat what are the health pros and cons of eating them:
Lets first take a look at the nutritional chart on shrimp/prawns
——-
looking at eating 5 shrimps that are not breaded fried
total calories 50
total fat .6g
no saturated fats
no trans fat
cholesterol 115mg
sodium 360mg
zero carbohydrates
protein 12g
4% calcium
no other vitamins or minerals
——-
so just looking at the nutrional facts of them they are not bad because of the lack of sugar/fats/carbohydrates in them not including the seasoning and salts of course. When you add floor, fry and prepare them the nutriotional values changes greatly due to the bearding and frying process which changes the figures:
—–
bearded fried shrimp 3oz
total calories 206
total fats 10.4g( 1.8g saturated, 4.3g polyunsaturated, 3.2 monounsaturated fats)
Cholesterol 117mg
sodium 292mg
potassium 191mg
total carbohydrate 10g (.3g dietry fiber, 1gsugar)
protein 18.2g
vitamin A 3%
vitamin C 2%
Calcium 6%
Iron 6%
Vitamin D 1%
Vitamin b6 5%
vitamin b12 27%
magnesium 8%
—–
Looking at these numbers it is still a great choice of meat to eat.

Let’s dive into 6 health benefits of selecting shrimp for your meal

health benefit number 1: low cal tasty choice for weight management
would be the low amount of calories you are digesting which means it is great for individuals who are looking for a healthy ow fat choice.

Health benefit number 2: Helps with hair lost
The minerals found in the shrimp will help with hair loss by providing the zinc in your diet to allow yourself to begin growing new cells that will contribute to hair health.

Health benefit number 3: Cardiovascular health
Combating the cardiovascular diseases it is pivotal to take omega 3 to help unclog and break up dangerous blood clots.

Health benefits number 4: Brain health
The iron found in shrimp helps with oxygen following into the brain which will help with muscle use, allowing oxygen to flow through the body as needed and helps with cognitive performances dealing with memory, helps reduce brain inflammatory diseases and helps with thyroid hormones.

Health benefit number 5: Helps women with menstrual pains
The use of the omega3 fattyacis helps alleviates women’s menstrual cramps women deal with in their cycle.

Health benefit number 6: Bone health
Shrimp has been known to be a great source of protein and various vitamins, calcium, magnesium and phosphorus that all contribute to your bone health.

Out of these 6 benefits from 1-6 what do you feel like is the top to bottom health benefits of eating shrimp?

First things first if you have any serious medical conditions or have not tried intermediate water fasting we recommend you visiting a doctor to ensure it is for you and have them give you recommendations about doing so.

There are allot of studies talking about how water fasting can help you lose weight, help skin health, help digestive system and other beneficial effects for you by water fasting. It’s best to start off by having small amounts of time fasting as opposed to long fasting for 7 days or longer. One of the things that many people fear about water fasting is that their current muscle mass will diminish due to the lack of protein and food intake for the time being. Understand that when you are fasting it should not be a thing you do for long periods of time, it’s best to use it to jump start the body fat cutting and then eventually begin to eat again to help your body and then use other methods to maintain it.

I normally don’t personalize my blogs although it is another thing to advise others without having done it yourself, so with that being said:

My plan was to do a 72 hour water fast, walking at least 7 miles a day(endurance and low cardio), going to the gym 2x during that water fast(to maintain muscle mass) and to drink water, apple cider vinger(not allot more like tablesppons) or green tea no sugar. If you were to add sugars or cream to your coffee then you have broken your fast. After doing the 72 hour water fast, then will do the one meal a day intermidetate fasting which will last for 3 days and then go to a 2 meal a day routine breakfast and lunch only for 7 days. Once this cycle has taken place depending on my weight goal from 230(35.9% body fat, 21.5% muscle mass and 31.5% BMI) to range of 220 to 210(33% body fat, 24% muscle mass and 30%BMI) after the 3 day water fasting; then from 215 going to 210 to 205(31% body fat, 26% muscle mass and 28% BMI) for phase 2 and during phase three the objective is to do more running and high resiteince training being the focus during phase 3

Cycle 1: 3 days water fasting, 3 days 1 meal a day and 7 days twice a day meals
230 25 lbs lost 205 13 days 7/19 8/1
current finish
weight 230 215 Phase 1 72 hour water fast Drinking water, apple vinger cider and green tea
body fat % 35.9 33 lose 3% body fat 7 mile walks increase leg strength, endurance and lite stress on body
BMI 35 31 lose 4% bmi 2x weight training maintain and increase muscle mass
Muscle mass% 21.5 24 gain 3% MM

weight 215 208 phase 2 72hr 1 meal a day
body fat % 33 31 Lose 2% BF wrestling training
BMI 31 29 Lose 2% BMI “calisthenics
Muscle mass % 24 27 gain 3% MM

weight 208 205 phase 3 1 week 2 meal a day
body fat % 31 29 lose 2% BF 5 days of running and restistence training
BMI 29 25 lose 4% bmi 1 day rest
Muscle mass % 27 32 gain 5% muscle mass 1 day wrestling training

205 20 lbs lost 185 15 days 8/2 8/16

current finish
weight 205 195 Phase 1 96 hour water fast Drinking water, apple vinger cider and green tea
body fat % 29 22 lose 7% body fat 2 days of wrestling training since this is the 2nd go round, my body can do stressful training
BMI 25 21 lose 4% bmi 2x weight training maintain and increase muscle mass
Muscle mass % 32 35 gain 3% MM one day yoga

weight 195 190 phase 2 96hr 1 meal a day
body fat % 22 19 Lose 3% BF 1 day of wrestling training
BMI 21 19 Lose 2% BMI “calisthenics
”
Muscle mass % 35 38 gain 3% MM

weight 190 185 phase 3 1 week 2 meal a day
body fat % 19 17 lose 2% BF 4 days of running and restistence training
BMI 21 17 lose 4% bmi 1 5k race and 1 day rest
Muscle mass % 38 43 gain 5% muscle mass 1 day wrestling training

185 10lbs lost 175 11 days 8/17 8/28

current finish
weight 185 180 Phase 1 48 hour water fast Drinking water, apple vinger cider and green tea
body fat % 17 15 lose 2% body fat 2 days of wrestling training since this is the 2nd go round, my body can do stressful training
BMI 17 15 lose 2% bmi 2x weight training maintain and increase muscle mass
Muscle mass % 43 46 gain 3% MM one day yoga
weight 180 178 phase 2 48hr 1 meal a day
body fat % 15 14 Lose 1% BF 1 day of wrestling training
BMI 15 14 Lose 1% BMI calisthenics
Muscle mass % 46 49 gain 3% MM

weight 178 175 phase 3 1 week 2 meal a day
body fat % 14 13 lose 1% BF 5 days of running and restistence training
BMI 14 13 lose 1% bmi 1 day rest
Muscle mass % 49 54 gain 5% muscle mass 1 day wrestling training

Overall objective is to increase muscle mass from 21.5% to 54%, Body fat to 35.9% to 14%, BMI from 35 to 14
3 different cycles 3 day diet plans;
During water fast focus is to lose high amount of body fat, maintain and gain a little muscle
During 1 meal a day focus is to lose medium amount body fat, gain more muscle mass and building endurance
During 2 meal a day focus is to lose minimum amount of body fat, gain massive amounts of muscle mass and build endurance

Warm up by jogging for 20 minutes

duck walks 2 sets down and back
shot re-shot 2 sets down and back
bear crawls 2 sets down and back
crab walks 2 sets down and back
lounges 2 sets down and back
army crawls 2 sets down and back
front/back rolls 2 sets down and back into stance

Stretch for 10 minutes

Work on bottom 40 minutes

*work on clearing the tight waist and wrist control to hip heist to stand up and escape
*work on clearing your wrist, getting wrist control and stand ups to escape
*work on bottom wrestler standing up and the top man attacking the legs to take them back
*work on bottom man sitting out three times to their escape on the 4th sit out

Work on conditioning

*50 push ups
*50 sit ups
*10 wind sprints
*50 up downs or hit ’ems

If you are looking to improve your cardio and work on self defense

Thier are many ways to practice self defense which is include but not just limited to speed bags, heavy bag, sway bag, mma/wrestling mat and/or weighted dummy for body weight replication. If you are the type who just loves to fight or needs to learn to defend themselves it is highly recommended to get a heavy bag to place in your work out area. Their are no better place to learn how to defend yourself than at your house practicing what youve learned at a mma gym or a boxing gym.

floor mats are needed to ensure that you do not hurt yourself when training hard by falling, having some kind of surface that is soft and doesnt hurt your ankles in work or play.

Weight training for athletes

If you are an athlete you will need to of course have the bench press, but you will also need some form of squat rack that will allow you to do squats, olympic lifts and have a way if your weight bench is not a bench press to be able to hold the bar bell weights. Being able to do leg extensions, leg curls and leg press means you need some kind of equipment that allows you to do so. Many weight benches you can purchase often times have a leg extension and leg curl but no leg press. The leg press is not a mandatory piece of equipment due to the ability to use the squat rack to use the same muscles with less cost.

Creating the perfect home gym part 7

Should you choose a traidmill or a stationary bike?

Being able to have some kind of cardio is needed for anybody who is serious about their training, meaning that we can not afford to not have some form of training ground and/or equipment. If you have enough space in your workout room it’s best to have atleast stationary bike bare minimum and then go for a traidmill depending on your fitness level. When you are over weight or larger you will need stronger equipment due to the force of every step you take being heavier and stronger than someone who is undersized. If you are larger and out of shape it’s best to use a stationary bike because of the extra weight on your knees compared to others.

Creating the perfect gym part 6

adjustable weight bench, weights based on current max

Finding a solid weight bench that can change from a incline, decline and horizontal bench press that can also use a bar bells or dumb bells. When using a barbell you also need adequate space for it and adequate amounts of weights in order to get to have a good workout. If you have a max of 300 lbs your need for weight is different than someone who maxes out at 165 lbs. If you are maxing out at 300 you would most likely need 400 lbs total amount of weight because your barbell weight is needed for more than just bench pressing but also squatting which normally is greater than their bench pressing. If your max is around 165 you most likely would need around 250 lbs for nearly the same reason as one who is maxing out at 165 lbs but more for the growth you are more likely to receive after a few months on a great workout program.

Creating the perfect home gym part 5