Build Me - An Ongoing Journey

Saturday 10/24/09
-------------------------------------------------------------------------
Diet:
6:35am:
Chocolate Cottage Cheese Protein Pancakes {1/2+ cup Dry Oats, 1/3 cup 1% Cottage Cheese, 2/3 cup Egg Beaters, 30g Whey Protein Isolate, 2 tsp Cocoa Powder, 1 tsp Vanilla Extract} [Canola Oil]
Oatmeal {1/2+ cup Dry Oats}
1 small Pear
1:00pm:
2 plates Chicken, Curry, Rice, Lentils, Vegetables (8 oz Cooked Chicken Breast, 1 cup Cooked Rice, 1/2 cup Cooked Lentils, Eggplant, Cabbage, Potatoes, Onions, Peas, Curry Sauce, Milk, Cream, Fat)
6:30pm:
Hot and Sour Soup (1/3 cup Hot and Sour Soup, Tofu, Sugar, Starch)
1 plate Eel with Vegetables (6 oz Cooked Eel, Chinese Sweet Sauce, Steamed Vegetables)
1 plate Chicken Curry with Vegetables (6 oz Cooked Chicken Breast, Vegetables, Curry Sauce, Fat)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Between lunch and dinner I am somewhat concerned that I overate. I know I am supposed to eat above maintenance, but keep in mind that my goal is to eat just enough to hover over that borderline. Now this is a tough feat to ask on a consistent basis, I know. But, I try my best and today I fear that I didn’t quite do just that. Although I did end up doing a significant amount of walking by pretty much being on my feat for most of the afternoon. Hopefully that made up for some of it.


That was the day.




This concludes Entry #317.
 
Sometimes we do overeat, it's part of life - relax
 
Sunday 10/25/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 145.80lb Change: +5.20lb
Lean Mass: 135.30lb Change: +3.98lb
Percent Fat: 7.20% Change: +0.60%
Body Fat: 10.50lb Change: +1.23lb

Progress Pictures:

None.

Thoughts and Opinions:

I am of course completely throwing out these numbers from my number-filled head. I have little doubt that they are the direct result of water weight plus the overeating from yesterday still having some carry-through. I wouldn’t be surprised that if I weighed myself Tuesday I would suddenly drop four pounds. Next week, on my birthday, on my monthly picture taking day, I should have more accurate results.




This concludes Entry #318 Sunday Morning Edition.
 
Sunday 10/25/09
-------------------------------------------------------------------------
Diet:
9:00am:
1 bowl Oatmeal (2/3 cup Dry Rolled Oats)
1 Egg White Omelet with Smoked Ham and Vegetables (3 Egg Whites, 1 oz Smoked Ham, Mushrooms, Onions, Butter/Fat)
1 slice Rye Toast
1:20pm:
Chicken Breast Pieces (8 oz Cooked Chicken Breast)
Rice (3/4 cup Cooked Rice)
Vegetables (Cabbage, Onions)
6:30pm:
Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Jalapeño, Curry Powder, Ground Turmeric, Ground Cumin} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

None.


That was the workout.



The Day:

There isn’t much to report on today. I ate fairly light to make up somewhat for yesterday. I also was active and on my feet. I’m now quite sure all of this ended up counterbalancing the slight binge on Saturday.


That was the day.




This concludes Entry #319.
 
Monday 10/26/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185


That was the workout.



The Day:

It’s a great way to start the working week with some new personal bests. And to say I had three of them! For every lift today I witnessed myself building a new frontier to conquer. I have expanded my abilities and cannot wait to do so again.


That was the day.




This concludes Entry #320.
 
Tuesday 10/27/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:45pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:45pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast } [Canola Oil]

That was my diet.



The Workout:

Treadmill 2 mile run in 13:13
3 intervals of
5 Chin-ups
20Walking Lunges
5 Diamond Pushups
5 Bodyweight Squats
4 intervals of
1 min Side Plank
15 Hanging Knee Raises
15 Medicine Ball Twists



That was the workout.



The Day:

Today’s metabolic conditioning routine was easier than last week in terms of cardiovascular strength, but harder in areas such as lactic acid buildup. It is good that I am adding at least some variety to a standard set of routines. I feel like I gain some of the benefits Crossfit alone claims to have, and that is the constant adaptive training of the body.

I do feel like I could have pushed myself harder though. Next time I rehash this workout I will be doing it with an additional 5 diamond pushups and maybe 1 or 2 extra chin-ups. Also the medicine ball twists had an awkward feel to them and I may end up replacing the movement altogether. I have a feeling it was due to too heavy of a medicine ball, so before I go for that sudden all or nothing mentality I’ll probably just try it out again with less weight.


That was the day.




This concludes Entry #321.
 
Wednesday 10/28/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:45pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Jalapenos {10 oz Skinless Chicken Breast , Jalapenos } [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x170
Standing Military Press 3x5x70
Pull-ups 7,5,5


That was the workout.



The Day:

I really wanted those extra reps for my pull-ups. Alas, I couldn’t do it all. However, I did exceed myself on the very last set of the day, of the week actually. And for that, I am happy.


That was the day.




This concludes Entry #322.
 
Thursday 10/29/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {2/3 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:40pm:
Chickpea Curry {1 15.5oz can Low Sodium Garbanzo Beans, Onion, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Treadmill 2 mile run in 13:13
3 intervals of
6 Chin-ups
20 Walking Lunges
6 Diamond Pushups
10 Bodyweight Squats
4 intervals of
1 min Side Plank
15 Hanging Knee Raises
15 Medicine Ball Twists


That was the workout.



The Day:

I actually found the workout today easier than Tuesday’s despite increasing the physical difficulty on a few movements. Does this mean I’m getting stronger by the day? I hope so.


That was the day.




This concludes Entry #323.
 
Friday 10/30/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:15pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:20pm:
Baked Ziti with Lettuce Salad (4 small plates Ziti, Lettuce, Tomatoes, Tomato Sauce, Cheese Oil)

That was my diet.



The Workout:

Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185


That was the workout.



The Day:

The squats showed definite signs of form improvement. I no longer have this slight “good morning” movement. Well, I can’t say that with complete confidence. Sometimes, on the last rep, it creeps up. However, it is a vast difference from earlier workout sessions.

Despite this progress, every workout I find myself scared. I admit it. But, I think this fear is a good thing. It drives my determination. I have this mental dialogue in my head. “I can do this.” “I can do this.” “I can do this.” Or is it, “You can do this”? I can’t remember now that I’m no longer in the moment. Either way, I did it. And next I’ll do it at 175 pounds. Why? Because I can do this.


That was the day.




This concludes Entry #324.
 
You are not alone, Arnold says it’s a good sign to be nervous before a workout. I’m often nervous knowing I have heavy weights to push at the end of my endurance. Like today, I was nervous about the cleans I had to do, it’s hard work.

Are you taking longer rests than before, between sets? Do you see a difference, having more peak power for all sets with that rest?
 
I'm not sure if there is a difference physically as I haven't actually done a real test and gone back to my shorter rest times of before. Mentally though it is different as I now am focused more on completing the current set instead of thinking about completing the entire exercise itself. Each set now feels like a distinct "unit" instead of 3 sets all combined into one continuous process if that makes sense. That change I feel like allows me to work harder. But, whether or not that actually corresponds to more strength I don't know.

Thanks for checking in,
Michael
 
Saturday 10/31/09
-------------------------------------------------------------------------
Diet:
6:30am:
Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:30pm:
Cottage Cheese with Wheat Germ {2-3 tbsp 1% Cottage Cheese, 1-2 tbsp Wheat Germ}
1 small Apple
Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
6:30pm:
Balsamic Braised Chicken Breast {10 oz Skinless Chicken Breast, Onions, Diced Tomatoes, Balsamic Vinegar, Spices} [Olive Oil]
Garlic Soy Quinoa {1/2 cup Dry Quinoa, 1 cup Chicken Stock, Onions, Garlic, Soy Sauce} [Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Tomorrow I take pictures. I may have overeaten somewhat today, I’m not sure. I was trying a bunch of new recipes and did my best to get the calories right at the same time. I hope it doesn’t affect my weekly, and on this first of November, monthly, progress report.


That was the day.




This concludes Entry #325.
 
Sunday 11/01/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 143.80lb Change: -2.00lb
Lean Mass: 131.86lb Change: -3.44lb
Percent Fat: 8.30% Change: +1.10%
Body Fat: 11.94lb Change: +1.44lb

Progress Pictures:







Thoughts and Opinions:

Happy Birthday! I turned 20 this morning. It is with some disappointment despite this joyous day that I jot down these numbers. It seems everything has headed in the wrong direction. My guess is it is simply a fluctuation, as last week was a similar odd fluctuation, from the increase in calories. My body is still adjusting as it has only been two weeks and from my experience it usually takes three to four before I begin to see steady trends. For now I will keep doing what I’m doing as one result does trump all others. My lifts are going up.




This concludes Entry #326 Sunday Morning Edition.
 
Sunday 11/1/09
-------------------------------------------------------------------------
Diet:
5:25am:
Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:45pm:
Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
1 small Apple
6:30pm:
Chicken Soup (1 small bowl Chicken Broth, Shredded Chicken Breast, Cheese, Vegetables)
Steak with Rice and Beans (1 plate Sliced Steak in Mexican Tomato Sauce, Black Beans with a little Cheese, Rice, Fat)
1 small bite Cake with Frosting

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a great 20th November 1st.


That was the day.




This concludes Entry #326.
 
Monday 11/2/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Quinoa with Mushrooms {1/2 + cup Dry Quinoa, Mushrooms, Onions, Chicken Stock} [Extra Virgin Olive Oil]
Pan-Seared Thyme Chicken {10 oz Skinless Chicken Breast, Thyme} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x175
Standing Military Press 3x5x75
Pull-ups 8,6,5


That was the workout.



The Day:

175 pounds today and it felt good! My form seems to be taking a similar course as the weights in that it is getting closer and closer to perfection on each lifting day. I also showed progress with my pull-ups. However, my military press has started to concern me a little. I feel like I may be putting too much “back into it”. I’m not sure what is considered proper. I will have to watch this in the future and really try to focus on lifting with my shoulders even as the weights increase.


That was the day.




This concludes Entry #327.
 
Tuesday 11/3/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:40pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Basil {11 oz Skinless Chicken Breast, Dried Basil} [Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:13
Met-Con:
3 intervals in 5:02 of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest


That was the workout.



The Day:

I decided to go with the Met-Con routine from two weeks ago. I really wanted to drive my body into the dirt like I did then with this routine. It was a success verified by the slight metallic blood taste in my mouth and the itching sourness in my throat. On whether or not I actually performed better this time around, I am unsure. I feel like in the end I probably was around par with my earlier intervals as far as time went. I’m not too concerned about this though as my goal right now is strength progression. I am simply looking to overall maintain my level of cardio and metabolic conditioning. And so far so good.


That was the day.




This concludes Entry #328.
 
You must log in or register to reply here.
Back
Top