Treadmill Run (12-23-12)
Target RPE 5
3.0 2 min (warmup)
5.5 2 min (20 sec rest)
6.0 2 min (20 sec rest)
6.5 2 min (20 sec rest)
7.0 2 min (20 sec rest)
7.5 2 min (20 sec rest)
8.0 2 min
3.0 4 min
8.5 1 min (10 sec rest)
9.0 1 min (10 sec rest)
9.5 1 min
3.0 mph, 5.0 incline 6 min (cool down)
Actual RPE 6
30 minutes total.
Sunday, December 23, 2012
Friday, December 21, 2012
Pro Oats
Ingredients:
40 grams of instant oatmeal (dry)
4-6 oz. of milk/water
1-2 scoops of chocolate whey protein powder
1-2 tbl. crunchy peanut butter
Possible additions:
Truvia, Sucralose, etc.
Bananas
Strawberries
Blueberries
Cold Cereal
Directions:
VERY IMPORTANT to cook oats and liquid before mixing the whey and PB. Do not microwave whey and PB, just stir in.
40 grams of instant oatmeal (dry)
4-6 oz. of milk/water
1-2 scoops of chocolate whey protein powder
1-2 tbl. crunchy peanut butter
Possible additions:
Truvia, Sucralose, etc.
Bananas
Strawberries
Blueberries
Cold Cereal
Directions:
VERY IMPORTANT to cook oats and liquid before mixing the whey and PB. Do not microwave whey and PB, just stir in.
Welcome
Whether it is their body composition, general health, pure strength or anything in between, I am incredibly passionate about the science and application of exercise and nutrition and this page will cover it all. I will provide general article topics citing what the research has to say about topics, as well as some personal thoughts and anecdotes. If you aren't already aware I also have a Facebook page and Youtube channel also entitled Farris4Fitness. My whole mission with this "brand" I've created is to reach and help as many people as possible. I remember being 17 and wanting to gain muscle and having no clue where to start. I mainly do this for people who were just like me, searching for quality information helping me to reach my goals.
A little about myself. I'm Greg Farris. Currently, senior undergraduate student at Emporia State University studying Health Promotion & Chemistry. After completing my undergrad I plan to attend graduate school to become a Registered Dietitian and a Masters in Nutritional Sciences. With one day hopes in working in the field of sports nutrition. I currently work as a personal trainer for my university recreation center (http://www.emporia.edu/recsport/getfit/trainers.html), as well as write a bi-weekly health column for my university newspaper (http://www.esubulletin.com/) That's it for the boring academia.
Personally, I've been training with weights since I has in high school for sport specific training. After my freshman year of colligate basketball and shattering my NBA hoop dreams I started taking up lifting weights even though I had no clue what a macronutrient or compound movement meant. I fumbled around in the bro science BS for about a year before I found the likes of Lyle McDonald, Alan Aragon and many others who really opened up my eyes to the scientific side of training and nutrition. After that I began applying certain principles to my own training with much better success than reading the bodybuilding magazines. I competed in my first natural bodybuilding show in September 2012, placing 1st in the novice class and 2nd in colligate. I plan to compete again in 2015 and in the mean time may dip my feet into powerlifting to feed my competitive nature. My personal progress will also be apart of this page, but feel free to ignore that if you're here strictly for the quality information. Welcome!
A little about myself. I'm Greg Farris. Currently, senior undergraduate student at Emporia State University studying Health Promotion & Chemistry. After completing my undergrad I plan to attend graduate school to become a Registered Dietitian and a Masters in Nutritional Sciences. With one day hopes in working in the field of sports nutrition. I currently work as a personal trainer for my university recreation center (http://www.emporia.edu/recsport/getfit/trainers.html), as well as write a bi-weekly health column for my university newspaper (http://www.esubulletin.com/) That's it for the boring academia.
Personally, I've been training with weights since I has in high school for sport specific training. After my freshman year of colligate basketball and shattering my NBA hoop dreams I started taking up lifting weights even though I had no clue what a macronutrient or compound movement meant. I fumbled around in the bro science BS for about a year before I found the likes of Lyle McDonald, Alan Aragon and many others who really opened up my eyes to the scientific side of training and nutrition. After that I began applying certain principles to my own training with much better success than reading the bodybuilding magazines. I competed in my first natural bodybuilding show in September 2012, placing 1st in the novice class and 2nd in colligate. I plan to compete again in 2015 and in the mean time may dip my feet into powerlifting to feed my competitive nature. My personal progress will also be apart of this page, but feel free to ignore that if you're here strictly for the quality information. Welcome!
Pumpkin Protein Pancakes
3 Egg whites (150 grams)
1/2 serving canned pumpkin (60 grams)
1/2 scoop vanilla whey protein (15 grams)
1/2 serving of selected pancake mix (20-30 grams)
Cinnamon
Sucralose (3 tbl.)
Mix all together for batter
Makes 2 large pancakes
1/2 serving canned pumpkin (60 grams)
1/2 scoop vanilla whey protein (15 grams)
1/2 serving of selected pancake mix (20-30 grams)
Cinnamon
Sucralose (3 tbl.)
Mix all together for batter
Makes 2 large pancakes
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