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Old 12-06-2010, 11:55 AM   #1
Tyler Brown
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Tyler Brown Strength, Endurance, and Power Training

Fitness became a passion of mine in my sophomore year of high school, and I became a high school athlete in soccer, basketball, and track. I started out an Exercise Physiology major at college, but I got distracted for a couple years by an adventure in the foreign currency trading market. Now, I'm coming back to Exercise Physiology.

For quite some time, I was far too focused on bodybuilding types of workouts to appreciate the plethora of other avenues to gain greater strength, endurance, and power. Well, that time has ended and a new journey has begun. I'm looking to become an all-around athlete. Somebody that can set a bench press record in his weight class one day, then go out and win a 5k run the next day.... and then to figure out how all of that applies to the average Joe who just wants to lose 20lbs.

While the exhilaration of competition has always been something of an addiction for me, my larger goals are far beyond that. There is an incredible obesity/cardiovascular disease/diabetes epidemic rushing through our culture. I view this as almost entirely preventable. Consequently, my aim is to prevent it and provide others with a higher quality of life (one that doesn't involve downing handfuls of meds, feeling like crap, and frequent doctor visits).

Oh yeah, and I was 210 pounds January 2010. I'm now sitting at 160 pounds December 2010. 50 pounds lost over a slow, planned-out program. Dropping or gaining weight is simple. Follow along, and I'll show you how.
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Old 12-06-2010, 11:56 AM   #2
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Sunday 12/05/10

Sunday
12/05/10

Waking bodyweight: 161.2

AM
Rest

PM
12.4mile (20km) bike. 43:44. 16.63mph

Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.

Meal 2:

1 Orange
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1

Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.

Totals:
Calories: 2992
Fat: 51g
Carbs: 531g
Protein: 115g
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Old 12-06-2010, 07:24 PM   #3
Tyler Brown
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Monday. 12/06/10

Monday

AM

Powerlifting Squat.

Worked up to a set of : 305 x 4


Upper-body Plyometrics


Crossfit Workout of the Day

21-18-15-12-9 rep rounds of:
115 pound Power snatch (I changed it to 75lb. I'm new to the snatch movement)
Wallball shots, 20 pound ball (don't have a wallball. Used a 25lb dumbbell)
Knees to elbows

My time: 18:24

http://media.crossfit.com/cf-video/C...SC_SnWBk2e.mov


PM

Interval Biking


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
2 Cups Rice Chex
2 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 2992
Fat: 51g
Carbs: 531g
Protein: 115g
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Old 12-07-2010, 08:19 PM   #4
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Re: Tyler Brown Strength, Endurance, and Power Training

12/07/10

Tuesday

Waking bodyweight: 160.0

AM

Olympic Lifting Clean & Jerk

Worked up to a set of : 90 x 4

High-rep Lower-body
ATG Squats, Leg Press, Leg Extension, Leg Curl, Calves

Sprints


Crossfit Workout of the Day

Resting 60 seconds between sets:*
Deadlift 2-2-2-2-2-2-2-2-2-2

My lifts: 315 for all sets. I could have gone a little higher.

http://media.crossfit.com/cf-video/C...208_BrandX.mov


PM

Run 7 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g


Notes: I upped the calories some because I lost 0.8 pounds yesterday. I want to be down at 159 by the end of the week, but I don't want to lose it extremely quickly.
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Old 12-08-2010, 09:33 PM   #5
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Re: Tyler Brown Strength, Endurance, and Power Training

12/08/10

Wednesday

Waking bodyweight: 159.6

AM

Powerlifting Bench Press

Worked up to a set of : 225 x 4

Lower-body Plyometrics (60C)


Crossfit Workout of the Day

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

My time: 16:07

http://media.crossfit.com/cf-video/C...208_BrandX.mov

PM

Bike 16.53 miles at 11.5mph pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
2.5 Cups Rice Chex
2.5 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1.25 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
1 Cup Brown Rice (measured before being cooked)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3362
Fat: 55g
Carbs: 609g
Protein: 125g


Notes: I dropped 0.4 pounds yesterday. I like this rate of bodyweight loss, so I'm keeping the kcals the same. This turned out to be a little too much fiber for me. My system's a little screwed up. Ha. Fiber will be dropped a few grams tomorrow.
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Old 12-09-2010, 12:55 PM   #6
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/09/10

Thursday

Waking bodyweight: 159.0

AM

Olympic lifting Snatch

Worked up to a set of : 90 x 9

Upper-body High Reps


Crossfit Workout of the Day

Rest



PM

Run 4 miles at 9:30 pace


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g


Notes: I hit my 159 goal today. I'll see how much I drop tomorrow and adjust accordingly. My workouts today were a little easier than they typically are, so I'm curious how that will affect my weight loss.
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Old 12-11-2010, 01:58 PM   #7
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Re: Tyler Brown Strength, Endurance, and Power Training

12/09/10

Friday

Waking bodyweight: 159.2

AM

Powerlifting Deadlift

Worked up to a set of : 355 x 4

Upper-body Plyometrics


Crossfit Workout of the Day

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

My time: 26:05

http://media.crossfit.com/cf-video/W...inFilthy50.mov

PM


Supposed to be:
Bike 28.93 miles at 11.5mph pace

Actual:
Walk for an hour.

Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g


Notes: I'm currently living in Missouri, and it's extremely cold to me. I guess I'm not used to this because I'm 50 pounds lighter than last year so I have much less insulation.
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Old 12-12-2010, 11:38 PM   #8
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/11/10

Saturday

Waking bodyweight: ?

AM

Overhead Press

Worked up to a set of : 130 x 5


Dips

Worked up to a set of: Bodyweight + 115 x 3


Barbell Curl

Worked up to a set of: 100 x 5

Lower-body Plyometrics


Crossfit Workout of the Day

Five rounds for max reps of:
Body weight bench press
Pull-ups

My results: 160lbs. 22/21. 8/11. 9/10. 7/9. 7/14. I only had 30 second rest periods. I'm not sure how long the rest periods were supposed to be.

http://media.crossfit.com/cf-video/C...ipsonLynne.mov

PM

Rest


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2:

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 3437
Fat: 50g
Carbs: 637g
Protein: 120g


Notes: I was visiting my family today. Consequently, everything was thrown off. I had no scale, and we ended up being too busy for me to fit in a PM cardio session. Literally. The only time I could have done it was after we got back to the house at 12:30am in the morning. No thanks, I'm going to bed. Ha.
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Old 12-13-2010, 07:08 AM   #9
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

12/12/10

Sunday

Waking bodyweight: ?

AM

Crossfit Workout of the Day

Five rounds for time of:
22 Kettlebell swings, 2 pood (used 75lb dumbbell)
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball (used 25lb barbell plate)

My time: 54:31

http://media.crossfit.com/cf-video/W...tinWhitten.mov

PM

Rest


Nutrition:


Meal 1:

1 Banana
1 Cup Grapes
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

The eggs and oats are mixed together on a pan I've sprayed down with Canola oil. Then, I fry it into something of a pancake/bread-like concoction. Ha.


Meal 2: NOT EATEN TODAY

1 Orange
3 Cups Rice Chex
3 Cups Corn Chex
3 Egg Whites
1 Whole Egg
1 Cup Oats

Same recipe for eggs and oats as in Meal 1


Meal 3:

1 Apple
0.5 Cup Brown Rice (measured before cooking)
0.5 Cup White Rice (measured before cooking)
1 Chicken Breast
1 Tbsp Olive Oil
a little Mrs. Dash.

Just your standard bodybuilding chicken and rice meal.


Totals:
Calories: 2287
Fat: 36g
Carbs: 420g
Protein: 79g


Notes: I dropped my calories significantly because I knew that without the cardio the last couple days, I would gain a decent amount of weight by Monday morning. Gaining a bunch of weight is very counter-productive for me now. I need to be at 158lbs by the end of this week.
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Old 12-13-2010, 07:50 AM   #10
Tyler Brown
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Re: Tyler Brown Strength, Endurance, and Power Training

Short-term Goals

By the end of December 2010: 5k time: 21:00. Powerlifting Total: 975

By the end of January 2011: 5k time: 20:00. Powerlifting Total: 1000

By the end of February 2011: 5k time: 19:00. Powerlifting Total: 1025

By the end of March 2011: 5k time: 18:00. Powerlifting Total: 1050

By the end of April 2011: 5k time: 17:00. Powerlifting Total: 1075

By the end of May 2011: 5k time: 16:30. Powerlifting Total: 1100

Compete in:

1. Royal Run for the Roses (a 5K). May 7, 2011
http://www.runnersworld.com/cda/race...912302,00.html

with a 16:30 time, I should have a good shot at winning this race.

2. 32nd USAPL/FSF Florida Sunshine State Games Bench Press & Powerlifting Championships
http://www.florida-powerlifting.com/...tschedule.html

http://www.florida-powerlifting.com/...teRecordRM.pdf

The Florida State Record for the 3-lift total is 970 in the 148lb weight class in the Raw category. Iíll win that with a total of 1100Ö. assuming that I can get down to 148lbs. Iím willing to drop weight as far as I can until my strength stops increasing. Hopefully that happens around the 145 to 148 mark.

Sidenote based on last paragraph: Yes, Iím still gaining strength while losing fat. Iím stronger at 160lbs than I was at 210lbs. Itís possible with a very intelligent, calculated approach. My workout partner and I always did it whenever we leaned down for the summers. Iíve also taught my fiance how to. Although a lot of people will tell you itís not possible, I can 100% guarantee you that it is. Intelligence and consistency are the keys.
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