Regimen

I'm Nathan Roberts, a 26 year old from Central Illinois. This is an experimental study in nutrition and exercise.

Feel free to email me with questions or comments.

Regimen: a regulated course, as of diet, exercise, or manner of living, intended to preserve or restore health or to attain some result.

May 8
A photo example of a Paleolithic diet for 1 day.
A photo example of a Paleolithic diet for 1 day.
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Today's Workout

Today I weighed in at 215.6lbs and completed the following workout:

  • 21 thrusters (65lb/barbell), 21 Pull-ups (25lb assistance), 400m run
  • 15 thrusters (65lb/barbell), 15 pull-ups (25lb assistance), 300m run
  • 9 thrusters (65lb/barbell), 9 pull-ups (25lb assistance), 500m rowing
  • 500m rowing

This exercise took me approximately 35 minutes. 

May 2
“ In Andy McNab’s bestseller Bravo Two Zero, a book about a famous British SAS mission in Iraq, the commandos use the term “hard routine” to describe their mindset, focus, and seriousness when at work. When they step into an actual mission, crossing the line of departure, they say that they go on the “hard routine.” From that moment on, the rules are strict, the focus is singular, and all available resources are brought to bear with an intensity that is necessary for success. When they’re on the hard routine, there is no room for selfishness, indulgence, compromise, or distraction. CrossFit Journal, Issue 69
April 23
Badwater “Recognized globally as “the world’s toughest foot race,” this legendary event pits up to 90 of the world’s toughest athletes—runners, triathletes, adventure racers, and mountaineers—against one another and the elements. Covering 135 miles (217km) non-stop from Death Valley to Mt. Whitney, CA in temperatures up to 130F (55c), it is the most demanding and extreme running race offered anywhere on the planet.”
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Update

I’ve been busy the last few weeks working on freelance web projects. I have not abandoned my nutrition and exercise goals, or this Tumblr.

Here’s an update on my weight loss: my current weight is 218.2lbs. This is 17.2lbs less than I weighed 7.5 weeks ago (March 1st). My goal has been to lose 10lbs per month until I weight approximately 200lbs. Losing 3lbs in the next 1 week (do-able) will keep me on track for this goal.

I’ve still been working out at 5-6 times per week, averaging 600 calories burned per workout. These workouts consist of functional movements and “cardio”. For example, today I did:

  • 1 set, 21 reps, 205lb deadlifts, 135lb bench press, 400m run
  • 1 set, 15 reps, 205lb deadlifts, 135lb bench press with 400m run
  • 1 set, 9 reps, 205lb deadlifts, 135lb bench press with 400m run
  • 2 sets, 400m row machine

This seems like quite a bit, but burns just over 600 calories. After workouts like these, I really take care when choosing what to eat. However, my diet has been less impressive during the last 7 days, but I have managed to continue losing weight. Weekends are difficult because my comfort zone (daily routine) disappears. This is where the mental game comes in to play: I must focus on my goal when I make a diet decision.

April 4

"Diet"

Here are a few facts about the term “diet”: 

  • The word “diet” carries a negative connotation.
  • “Not only has the word come to imply impermanence, but it is also now a synonym for ‘weight loss by any means necessary’. Associations have been found between low fat, weight loss diets and incidence of depression. Not only does a low fat dieter need to constantly focus on increased hunger and energy loss, but they have to do so with a more cheerless attitude. It’s difficult to imagine a less appealing way of life. ” - by The Traineo Team (Article Link)
  • Dictionary.com’s first definition of “diet”: Food and drink considered in terms of its qualities, composition, and its effects on health: Milk is a wholesome article of diet.
  • Google Search “diet”. Many, if not most of the links you’ll find on the first page, including ad links, take you to information on get-skinny-quick schemes, plans, pills, etc.

 
Nutrition in the USA/The American Diet is screwed up. Can you explain why this is in a few simple words? One word that comes to my mind is money.

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The Effects of Diet and Exercise

“I was thinking about how great I feel working out regularly, and eating an educated diet. It’s really rewarding in other ways than just appearance. I feel better, think better, enjoy a better mood overall, and make better decisions.”

 Sent this to Nick, via e-mail.

March 25

Short for time at the Gym? 2 effective exercises

oats:

If you are not currently working out and you wanted just ONE exercise to do at the gym… I would suggest squats. Best thing ever.

Good suggestion! I think one of the reasons Nick suggests squats is because the exercise involves your entire lower body (including your lower back). I would also recommend the clean and jerk, which involves your entire body.

Video of a Spilt Clean & Jerk

What is important about these exercises is form. Make sure you’re learning how to perform these exercises correctly or you will get injured.

March 15

Today's Workout

For time, complete the following:

21-15-9 (1 set of 21 reps per exercise, 1 set of 15 reps…, etc.)

  • Pullups
  • Deadlifts
  • Overhead Squats (with 25lb medicine ball)

 
Time: approx. 18 minutes

Weight: 224.0lbs

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Yesterday's Workout

For time, complete the following:

3 sets of:

  • 800m run
  • 50 sit-ups
  • 50 back extensions

Time: 27:53 

Weight: 225.2lbs