kyle\'s winter diet and exercise log.
 

Goals:
-Lift heavier and heavier things and look better. Be fairly unconcerned about scale weight.
-Find repeatable pitching mechanics. Don't worry about velocity since it's the fking winter.
-Find the last bit of power I need to hit home run balls rather than warning track shots.

Plan:
-Eat reasonably. Not too worried about caloric intake (still keeping it semi-low), but I'm going to attempt to follow a high-protein moderate-carb diet. I will allow myself to eat more since it is the winter.
-Lifting: Pushing for heavier and heavier loads in all lifts; will start to take bench press seriously during the winter. Primary lifts will be squat and bench press. Other lifts will be push-ups, hanging leg raises, seated rows, sit-ups, and dumbbell chest press.
-One baseball game per week, one bullpen per week, one batting practice session + long toss per week. Thrower's Ten program done daily, lots of focus on shoulder endurance/integrity.
-Cardio: Run at least 1 mile every other day, ideally running 2 miles five days a week.
-Supplements: Multivitamin with BCAAs, fish oil caps, sometimes ZMA when I don't forget, and Ergopharm's AMP.

Re: kyle\'s winter diet and exercise log.
 

Monday, 10/1:

Food:
-Bowl of cold cereal with 2% milk
-Clif Bar
-Cheesesteak with meat + peppers/onions + cheese (no mayo)
-Angus beef cheeseburger with onions, ketchup, salt/pepper, white bun
-Turkey sandwich on honey wheat bread

Exercise:
-Bullpen day (40-50 pitches from 60', plenty of stretching and warmups)
-Hit two rounds of soft toss @ 40 balls per bag
-Side shoulder raises with 5 lb weights, flexibility work on pecs and shoulders.
-20 elevated push-ups
-30 bicycle crunches

Off to a good start.

Re: kyle\'s winter diet and exercise log.
 

And someday I'd like my swing to look like this:

http://photos.imageevent.com/siggy/h...LA_SView01.gif

One can dream, right?

Re: kyle\'s winter diet and exercise log.
 

I find it very interesting the way the barrel of the bat goes towards his head at the start of his swing. I've done a lot of research on pitching but not so much on hitting. When I played I was always told I had a beautiful swing so I never thought about it at all. I always thought of Ryne Sandberg as the perfect swing. It just seemed so effortless and looked completely natural with nothing goofy or gimmicky. Where did this clip of Miggy come from?

Re: kyle\'s winter diet and exercise log.
 

Not sure - the barrel of the bat going to the head is fairly common amongst hitters in the MLB now. It's called pre-loading and allows the hands to simply hinge down to maintain the correct launch angle and velocity.

Re: kyle\'s winter diet and exercise log.
 

10/2:

Diet:
-Bowl of cold cereal with 2% milk
-A bottle of Mexican coke
-Plate of pepper chicken + Yakisoba noodles (with very little Teriyaki sauce)
-Black angus cheeseburger with onions, ketchup, and seasoning salt
-Apple slices with natural peanut butter
-One red pepper

Exercise:
-Lifting day
--Warmups: 2x10 side shoulder raises @ 8 lbs, various resistance tubing work, static stretching, 2x10 chest dumbbell press @ 20 lbs/hand, 1x5 squat @ 100 lbs
--2x5 squat @ 200 lbs
--2x7 chest dumbbell press @ 35 lbs/hand
--2x10 one-armed pec fly @ 115 lbs (great core workout)
--1x10 two-armed pec fly @ 115 lbs
--2x25 ab bench sit ups w/ leg raises
--Run 1.1 miles on treadmill @ 0.5 incline / 5.5 mph average speed (0.5 - 1.0 incline is comparable to running on real ground)

Tomorrow long toss and soft toss batting practice with one of my high school kids.

Re: kyle\'s winter diet and exercise log.
 

[ QUOTE ]
10/2:

Diet:
-Bowl of cold cereal with 2% milk
-A bottle of Mexican coke
-Plate of pepper chicken + Yakisoba noodles (with very little Teriyaki sauce)
-Black angus cheeseburger with onions, ketchup, and seasoning salt
-Apple slices with natural peanut butter
-One red pepper


[/ QUOTE ]

It was a lot of teriyaki sauce. And that was A LOT of chicken & noodles.

I'm watching you, kyleb. Don't think you'll get away with this.

Re: kyle\'s winter diet and exercise log.
 

it most certainly was not :|

Re: kyle\'s winter diet and exercise log.
 

10/3:

Diet:
-Two bowls of cold cereal
-Cinnamon raisin bagel with peanut butter and jelly
-Chicken sandwich and plain baked potato
-Sweet and sour chicken with white rice
-Mozzarella sticks (booooo kyleb)

Exercise:
-Standard rubber tubing work, side shoulder raises, stretching
-30-35 long toss pitches
-30 soft toss batting practice swings
-20 Med-ball twists

Yep.

Re: kyle\'s winter diet and exercise log.
 

[ QUOTE ]

-Mozzarella sticks (booooo kyleb)


[/ QUOTE ]

I hate you.