Build Me - An Ongoing Journey

Sunday 12/13/09
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Measurements:

Body Weight: 148.40 Change: +0.0lb
Lean Mass: 135.19lb Change: +0.29lb
Percent Fat: 8.90% Change: -0.20%
Body Fat: 13.21lb Change: -0.29lb

Progress Pictures:







Thoughts and Opinions:

I’m pretty happy with my weight and body fat numbers this week. If I could gain muscle mass without while losing fat that would really be ideal. I have a feeling though that it won’t continue and in the future I’ll show some fat gains as well despite my efforts to halt them. However, for now I’ll enjoy the achievement of the ideal.

I took some fresh updated progress pictures today as shown above. Honestly, I don’t see much of a difference. Whether that’s a good thing in that I don’t see any fat gain or a bad thing in that I don’t see any muscle gain I am not sure. What I am sure of though is that I am gaining muscle mass, even if it is hidden, and I am most certainly gaining strength. For now that’s enough reassurance for me.




This concludes Entry #364 Sunday Morning Edition.
 
Sunday 12/13/09
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Diet:
6:30am:
Protein Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/3 cup 1% Fat Cottage Cheese, 20g Whey Protein Isolate, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:30pm:
Chicken Sandwich {2 slices Multigrain Bread, 8.3 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Black Bean Chili {15 oz can Low Sodium Black Beans, Tomatoes, Onion, Sweet Pepper, Garlic, Jalapenos, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Fresh Basil {10+ oz Skinless Chicken Breast, Basil, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a pretty straightforward Sunday finished off by an excellent Chili recipe that I came up with. Oh, and before I forget…. Happy Chanukah!


That was the day.




This concludes Entry #364.
 
Monday 12/14/09
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Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20am:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/4+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Quinoa with Chicken Curry {1/2 cup Dry Quinoa, 11 oz Skinless Chicken Breast, 1 cup Fat Free Sour Cream, Onions, Spices} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x205
Standing Military Press 3x5x95
Pull-ups 9+,4,5


That was the workout.



The Day:

I took videos of my form today and in the end, despite some minor flaws, felt pretty good about it. I made a thread for a video critique in the exercise/weight training forum so please check there for more details. Overall though I’m fairly satisfied. Oh, and I hit a new PR with my squats!


That was the day.




This concludes Entry #365.
 
Tuesday 12/15/09
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Diet:
6:15am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4- cup Egg Beaters, 4 oz Skinless Chicken Breast} [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, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Sweet Potato Fries {15 oz Sweet Potato, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]


That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:12
MET-CON:
3 intervals:
12 Burpees
5 “exploding” Push Ups
5 Box Jumps (emphasis on height, not speed)
10 Ball Slams
30 sec Rest
CORE:
3 intervals:
30 sec (each side) Bird Dog
5 Hanging Leg Raises
20 sec Scissor Kicks
30 sec Rest



That was the workout.



The Day:

I had a great workout today. These last few cardio sessions I’ve felt that either I’ve gotten to building lighter routines or I’m actually physically getting better at completing them. Obviously I hope it’s the latter. To test that I decided to build a tougher routine than my standard by increasing the number of reps on some of my main movements. And it worked. The session was brutal, but awesome.


That was the day.




This concludes Entry #366.
 
Wednesday 12/16/09
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Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast} [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, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x205
Bench Press 3x5x140
Deadlift 1x5x220


That was the workout.



The Day:

I took videos of myself again today. There is an update on it in my post in the exercise/training forum. Overall I improved on my squat form and saw near perfect technique with my bench. However, my deadlifts are major a concern. My back very noticeably rounded on each rep. I will hard to fix that issue.


That was the day.




This concludes Entry #367.
 
Thursday 12/17/09
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Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast} [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, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:00pm:
Quinoa with Chicken Curry {1/2 cup Dry Quinoa, 10+ oz Skinless Chicken Breast, 1 cup 0% Fat Sour Cream, Spices} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:12
MET-CON:
3 intervals:
12 Burpees
10 Bench Tricep Dips
5 Box Jumps (emphasis on height, not speed)
5 “exploding” Push Ups
30 sec Rest
CORE:
3 intervals:
20-30 sec (each side) Bird Dog
7 Hanging Leg Raises
20-30 sec Scissor Kicks
30 sec Rest


That was the workout.



The Day:

I made some slight adjustments today; some required due to circumstances and others due to want. Overall the biggest change I made was to my form of the Bird Dog, which I now believe I vastly improved. Such an improvement obviously would make the actual static hold that much more difficult, and it did. I had to reduce the time in position to compensate. In the end I felt like I pushed myself hard in this session and am proud of it.


That was the day.




This concludes Entry #368.
 
Friday 12/18/09
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Diet:
6:15am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast} [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, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
(8 oz Chicken Breast with skin removed, 2 2x4in pieces Potato Kugel, a little Tater Tots, Salad, Vegetables)

That was my diet.



The Workout:

Squats 3x5x205 (improper form)
Standing Military Press 3x2,5,5x95,85,85
Pull-ups 8,3,4 (wider grip)


That was the workout.



The Day:

The lifting session was interesting. While trying to perfect my squat form I ended up noticeably damaging it. It was most certainly worse than what was shown on the other two lifting days this week (which I caught on camera, although today I did not). I have decided that if I cannot put up the 205 pounds with proper form I should not be doing it and most certainly should not be progressing further. For that reason I will “deload” the weight next week and reprogress from there. How much I will decrease the pounds by I am not sure. I will look that up according to Rippetoe’s recommendations for his program.

In a sense I encountered the same thing with my Standing Military Press. In a very valid attempt to stop my back from arching I caused an early failure at just the 3rd rep on the first set. I knew it wasn’t even worth trying again so I decreased the weight by 10 pounds thus allowing me to properly perform the push. It is interesting to note that after getting rid of the overarched back problem I felt the lift much more in my upper chest and towards the front of my shoulders. If that is how the lift should feel I am not sure.

I followed advice regarding my pull-ups and increased the width of my grip as to better hit my lats. This of course made the entire movement more difficult and therefore the end result was less reps. However, I did feel it more in my upper back and in that way I feel like I succeeded.

It seems like today was almost experimental. It allowed me to reassess where I currently am and where I currently need to go. In the end I must realize that the truth, the undeniable truth, is that I have seen tremendous progress within these last two months. With that knowledge I plan to continue on that route. I know that whatever changes I have to make, I will give it my all. And with that assurance I am bound to succeed.


That was the day.




This concludes Entry #369.
 
Saturday 12/19/09
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Diet:
6:20am:
Protein Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/3 cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
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, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Roasted Acorn Squash with Chile Vinaigrette {32 oz Whole Acorn Squash, Chiles, Garlic, Lime, Cilantro, Extra Virgin Olive Oil} [Extra Virgin Olive Oil}
Pan-Seared Chicken Breast {10- oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Can’t wait to finish up this studying for CHEM 1100. It’s my last 1000 level course and I just want to take the final already and start my winter break.


That was the day.




This concludes Entry #370.
 
Sunday 12/20/09
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Measurements:

Body Weight: 148.40lb Change: +0.0lb
Lean Mass: 134.45lb Change: -0.74lb
Percent Fat: 9.40% Change: +0.50%
Body Fat: 13.95lb Change: +0.74lb

Progress Pictures:

None.

Thoughts and Opinions:

I was quite honestly shocked to see this week’s numbers. Up in body fat and down in muscle mass? I just can’t believe it. If it goes for another week or two then this would be a definite wake up call to something (what exactly I do not know). However, for now I’m taking it as basically saying this week was no different than last and my weight is beginning to steady at a constant. Which of course means that if I want to become stronger and build muscle I’m going to have to slightly eat more. This will be tough to measure though as next week I will be adapting to a new lifestyle as I end my fall semester and begin winter break. I’ll do my best to try and be consistent with my diet so that I can measure progress and changes needed in the weeks to come.




This concludes Entry #371 Sunday Morning Edition.
 
Sunday 12/20/09
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Diet:
5:40am:
Protein Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/3 cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, Cocoa Powder, Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:10pm:
Chicken Sandwich {1.5 small slices Multigrain Bread, 8 oz Skinless Chicken Breast, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3+ cup 1% Fat Cottage Cheese, Wheat Germ, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:10pm:
Roasted Sweet Potatoes with Vegetables {13 oz Sweet Potatoes, Onions, Red Bell Peppers, Jalapenos, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’ve been thinking about my workout on Friday and I’ve changed my mind. I will not be deloading tomorrow. Instead, considering really it was only one day of disappointment, I will simply give it another shot at the same weight. This time I intend to show my worth.


That was the day.




This concludes Entry #371.
 
This is a really good journal. I have skipped over it so many times. Keep up the good work OP.

How many pushups you up to? I'm at 66 in a minute ;) The thing with pushups is the more you do- the better you will get. Do 3 sets with 1/3 of your max in the morning and max out at night. You will get some fast progress.
 
davidjr,

Thanks for checking in. I have changed up my routine from those nightly pushups as I have transfered over to a slow bulk now to gain strength in my lacking lifts. My pushup record really was going a little all over the place because I kept refocusing on form and cadence thus making each rep that much harder. If I was performing sloppily I could pump out 70+. However when I was completely strict with my movements I would fail around 30-40.

Once I lean down again during my cut I'll reincorporate them back in. I'd be curious to see how I perform then.
 
12/21/09 Monday
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Diet:
6:15am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4+ cup Egg Beaters, 2 oz Skinless Chicken Breast} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese with Wheat Germ {1+ cup 1% Fat Cottage Cheese, 1/3 cup Wheat Germ}
1 Apple
7:00pm:
(1 bowl Pasta and White Bean Soup in Light Tomato Broth)
(1 plate Sea Bass with Clams and Mussels in Tomato Sauce)
(1 small plate Osso Buco with Fettuccini Pasta)
(1 small plate Broccoli)

That was my diet.



The Workout:

Squats 3x3,5,5x205,195,195
Bench Press 3x3,5,5x145,135,135
Deadlift 2x5x150,185


That was the workout.



The Day:

I tried again for proper form with my maximum weights. And yet again I couldn’t make it. However, I must say that I also am beginning to fall under a slight sickness that may have affected my performance. With that in mind today’s trial was in no way conclusive. I will continue to test myself to see where I should reset so that my form is proper, but my lifts are still putting me on the brink.


That was the day.




This concludes Entry #372.
 
Tuesday 12/22/09
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Diet:
9:00am:
(1 bowl Oatmeal with Milk)
(1 small Egg White Omelet with Lox and Onions)
(1 hearty slice 7 Grain Bread)
10:00am:
(1 Pear)
(1 small piece Chicken Breast)
1:00pm:
(2 plates Various Indian Curries, Fish, Chicken, Dal, Fat from Oils and Dairy)
(2 small cups Light Soup)
7:15pm:
(1 bowl Pasta and Bean Soup in Light Tomato Broth)
(1 small plate Grilled Baby Octopus with Greens and Vinaigrette)
(1 small plate Beef Carpaccio with Arugula, Parmesan Cheese, and Olive Oil)
(a little Spaghetti with Seafood in Light Tomato Sauce)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I chose to rest day. Not only am I increasingly feeling sick, but overall I simply didn’t find a good time to settle down thus I didn’t find a good time to use that “settling down” period to work out. Overall though I was active during the day which I’m sure may have helped to burn off some possible over-intake of calories mostly due to an Indian lunch. I should note that due to circumstances such as sickness, me not having taken off a week from training in a long time, the gym being closed on Christmas, me already missing a day this week, etc… I may end up just choosing to take the rest of this week off now. I have to wary though of my motivations. If it is out of laziness that I am driven towards this option, I must do the opposite for lazyness will not be a factor in my mind. However, if I feel like my line of thought is done so with integrity then perhaps taking this week off is the best choice for me.


That was the day.




This concludes Entry #373.
 
Wednesday 12/23/09
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Diet:
8:30am:
(1 bowl Oatmeal)
(1 Egg White Omelet with Turkey, Feta Cheese)
(2 slices Rye Toast)
12:30pm:
(1 small cup Hot and Sour Soup)
(1 plate Chicken Stir-Fry with Vegetables and Rice)
3:30pm:
Crackers with Turkey {5 Rice Crackers with 3 oz Turkey Cold Cuts}
1 Apple
8:20pm:
(2 plates Beef Roast with Sweet Potatoes)
(2 bowls Lettuce Salad with Avocado and Walnuts dressed with a Vinaigrette)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I am still sick. I am fighting it with everything I have. I will conquer it.


That was the day.




This concludes Entry #374.
 
Thursday 12/24/09
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Diet:
8:00am:
Oatmeal {1/2+ cup Dry Steel-cut Oats}
Turkey Egg White Omelet {6 Egg Whites, 4 oz Turkey Cold Cuts, Tomatoes, Mustard}
1 Pear
12:50pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Tomato, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Tomato, Extra Virgin Olive Oil}
1 Apple
8:00pm:
(2 small bowls Chinese Seafood Soup in a thickened Clear Broth)
(1 small plate Steamed Fish, Rice, Broccoli with a little Black Bean Sauce)
(1 plate Seafood with Vegetables in a thickened Clear Sauce)


That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I am beginning to feel better. I expect tomorrow I will be near myself again. I can’t wait. And I now am already hungry to just get over this week off from the gym.


That was the day.




This concludes Entry #375.
 
Friday 12/25/09
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Diet:
8:30am:
Oatmeal {1/2+ cup Dry Steel-cut Oats}
Turkey Egg Beater Omelet {1 cup Egg Beaters, 3 oz Turkey, Tomatoes} [Canola Oil]
1 small Pear
12:40pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Tomato, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Tomato, Extra Virgin Olive Oil}
1 Apple
6:00pm:
(Turkey, Chicken, Duck, a little Brussels Sprouts in Cream Sauce, a little Potatoes in Cream Sauce, a little Carrots in Butter, a little Corn in Butter, a little Stuffing, a little Crab, a little Chestnuts, a very tiny piece of Apple Cake)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a Turducken for dinner. I don’t think I overate, although the long list of foods makes it seem that I did. However, what I did eat was definitely not healthy and not at all in my culinary style. It was a mistake. I didn’t even enjoy it. And now it is not sitting well. Lesson learned: don’t eat if you don’t like it (you can always get those needed calories afterward).


That was the day.




This concludes Entry #376.
 
Saturday 12/26/09
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Diet:
8:15am:
Oatmeal {1/2+ cup Dry Steel-cut Oats}
Scrambled Egg Beaters with Peppers and Onions {1.5 cup Egg Beaters, Red Bell Peppers, Onions} [Canola Oil]
1 small Pear
12:50pm:
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, 2 Walnuts, Lettuce}
1 Apple
2:40pm:
Chipotle Steak Burrito
7:20pm:
Black Bean Chili {1.5 15oz cans Reduced Sodium Black Beans, Tomatoes, Onions, Red Bell Peppers, Garlic, Jalapeños} [Extra Virgin Olive Oil]
Tomato and Avocado Salad {Tomatoes, Avocadoes, Onions, Blue Cheese, Balsamic Vinegar}

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

My two meals around lunch time added up to more calories than I would have liked. I had a relatively light dinner (though I actually am feeling more full than normal right now) to compensate. I’m curious to see my weight and body fat tomorrow after a week off, however I was sick for most of it. Which reminds me… I’m feeling better! And good riddance to the disease.


That was the day.




This concludes Entry #377.
 
Sunday 12/27/09
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Measurements:

Body Weight: 150.20lb Change: +1.8lb
Lean Mass: 136.68lb Change: +2.23lb
Percent Fat: 9.0% Change: -0.40%
Body Fat: 13.52lb Change: -0.43lb

Progress Pictures:

None.

Thoughts and Opinions:

I have mixed feelings about today’s results. On one hand it seems I significantly gained muscle mass on my time off. On the other hand I increased my body weight at a pace much faster than I would have liked. The way I’m taking this is to stick with my core diet, but eat slightly less during moments I am unsure of. For example, I shouldn’t have eaten all of that Chipotle burrito yesterday since I didn’t realize the amount of calories in the wheat tortilla they used. With minor changes like that and of course going back onto my workout plan tomorrow I feel good about my future potential.




This concludes Entry #378 Sunday Morning Edition.
 
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