Build Me - An Ongoing Journey

12/27/09 Sunday
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Diet:
8:00am:
Oatmeal Protein Pancakes with Ricotta Filling {1/4+ cup Dry Steel-cut Oats, 1/3 cup 1% Fat Cottage Cheese, 1 cup Egg Beaters, 1- scoop Whey Protein Isolate, Cocoa Powder, 2 tbsp Low Fat Ricotta Cheese, Lemon Zest, drizzled Agave Nectar}
1 small Pear
12:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, 1 tbsp Low Fat Ricotta Cheese, Lettuce, Red Bell Peppers, Onions, Extra Virgin Olive Oil}
1 Apple
7:00pm:
Pasta with Shrimp and Tomato Sauce {2 plates Rigattoni Pasta, 4 Shrimp, Tomato Olive Oil Sauce}
Salad {2 bowls Lettuce Salad with Vegetables, Vinaigratte}

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Tomorrow I’m back. I can’t wait.


That was the day.




This concludes Entry #378.
 
g8r80 said:
Do you eat oatmeal everyday?
Click to expand...

Pretty much. I love the stuff.
 
Monday 12/28/09
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Diet:
8:20am:
Oatmeal {1/2+ cup Dry Steel-cut Oats}
Cottage Cheese Omelet {1 cup Egg Beaters, 1/4 cup 1% Fat Cottage Cheese, 1 tbsp Low Fat Ricotta Cheese, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Onions, Extra Virgin Olive Oil}
1 Apple
7:15pm:
Chicken Curry with Quinoa {2 large shallow bowls Quinoa, Skinless Chicken Breast, Low Fat Sour Cream, Vegetables, Extra Virgin Olive Oil}

That was my diet.



The Workout:

Squats 3x5x180
Bench Press 3x5x130
Deadlift 1x5x180


That was the workout.



The Day:

It was an odd feeling being back at the gym after taking a week off. On the one hand I felt very strong and rested. On the other, I had this gripping mindset that simply didn’t believe I was capable of completing my lifts. I tried to counter it, however I was unable to rid myself entirely of the negative thought. The end result was that my focus was not where it should have been. Despite this I was after all still able to lift my desired weights (deloaded of course by around 20% in accordance with my short-term strategy to repair my previous form issues). And so, I am happy.


That was the day.




This concludes Entry #379.
 
Tuesday 12/29/09
-------------------------------------------------------------------------
Diet:
7:50am:
Oatmeal {1+ cup Dry Rolled Oats}
Scrambled Egg Beaters {1.25 cups Egg Beaters, Red Bell Peppers, Onions} [Canola Oil]
1 Pear
1:00pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
8:00pm:
(2 plates Cod, Scallops, Rice, Mushroom Sauce, Fat for cooking)
(2 small servings Tomatoes, Onions, Avocado, Balsamic Vinaigrette)
{1/2 cup 1% Fat Cottage Cheese, 3 tbsp Honey Toasted Wheat Germ}

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:58
MET-CON:
3 intervals:
30 Mountain Climbers
5 Dips
5 Medicine Ball Pushups
10 Ball Swings
30 sec Rest
CORE:
3 intervals:
1 min Plank
15 Hanging Knee Raises
30 Scissor Kicks
30 sec Rest



That was the workout.



The Day:

I’m still getting over disease and sickness. Today’s workout made that clear. During my run I had to sacrifice speed for time as I simply didn’t have it in me to go above 8.6mph. Within two minutes I had a big dough ball of phlegm circulating in the back of my throat. And by the end, my mouth was on fire. I usually crave for that intense dry metallic, like blood, taste. However in this instance I was obtaining it with a subpar performance. It was probably due to a week of my body not used to the torture I put it through in addition to the head cold that has been dragging on. After a few more days, as the remnants of sickness disappear and as my body begins to adapt again, I am sure I will get back to my old self. And beyond.


That was the day.




This concludes Entry #380.
 
Wednesday 12/30/09
-------------------------------------------------------------------------
Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Scrambled Egg Beaters {1.25 cups Egg Beaters, Red Bell Peppers, Onions} [Canola Oil]
1 Pear
1:15pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2.5 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
8:45pm:
(1 bowl Thai Seafood Soup with Light Tomato Broth)
(1 plate Stir-fried Seafood with Thin Rice Noodles)
(1/4 plate Pad-Thai with Flat Rice Noodles)

That was my diet.



The Workout:

Squats 3x5x180
Overhead Press 3x5x80
Pull-ups 3x6,4,3


That was the workout.



The Day:

I felt better today, at least mentally so (can’t say for sure on the aspect of my cold as I still do notice its lingerings). Anyway, I was more motivated. My squat form improved from last Monday and I was able to further focus on contracting the proper muscles while maintain a tight structure. Later on I did my pull-ups which I admit did end up being quite poor. I contribute this to a multitude of possible factors. It could have been simply my body adapting from the week off, it could have been my small cold, it could have been my increased body weight, and it could have been my improved form with a wider grip to further stress my lats. It could have been any of those. And for that reason, just the mere fact that I pushed myself to failure on each set is good enough for me. At least for now.


That was the day.




This concludes Entry #381.
 
Thursday 12/31/09
-------------------------------------------------------------------------
Diet:
8:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Scrambled Egg Beaters {1.25 cups Egg Beaters, Red Bell Peppers, Onions} [Canola Oil]
1 Pear
2:00pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
9:30pm:
(2 plates Turkey, Roast Beef, Quinoa, Lettuce Salad with Pears and Vinaigrette, Fat for Cooking, a little: Risotto, String Beans, other small items)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:02
MET-CON:
3 intervals:
30 Mountain Climbers
5 Dips
5 Medicine Ball Pushups
10 Ball Swings
30 sec Rest
CORE:
3 intervals:
1 min Plank
15 Hanging Knee Raises
30 Scissor Kicks
30 sec Rest

That was the workout.



The Day:

I overate for dinner. I definitely overate. I don’t know why. I shouldn’t be still making that kind of mistake.

My workout today was harder than I expected. I significantly struggled with my run as globs of phlegm poured out of me. I hope this is the last of my sickness that will test itself against my determination towards fitness. But, even if not, I won this battle. And I plan to continue to win. The war is already over in my mind.


That was the day.




This concludes Entry #382.
 
Friday 01/01/10
-------------------------------------------------------------------------
Diet:
10:45am:
(1 Pumpernickel Bagel with Creamed White Herring and Lox)
(1 cup Mixed Fruit Salad)
(2 small 2x2in slices Egg and Cheese Baked Mixture)
2:30pm:
(1 small plate Turkey with Eggplant Tomato Ragu)
1 Pear
5:00pm:
Chicken Sandwich {1.5 slices 70cal Whole Grain Bread, 8oz Skinless Chicken Breast, Lettuce} [Canola Oil]
1 Apple
7:40pm:
(1.75 cups Cooked Quinoa, Eggplant Tomato Ragu, 5 oz Cooked Turkey, 2 oz Cooked Roast Beef, String Beans)

That was my diet.



The Workout:

Squats 3x5x180
Bench Press 3x5x130
Deadlift 1x5x180


That was the workout.



The Day:

Today’s diet was chaotic. I had to adapt to the situations in front of me and considering that I believe that I faired very well.

My motivation was above normal later on at the gym. Despite a lack of sleep from the night earlier, I performed very well in each of my movements. My only real concern that still remains is my deadlift form. Next time I have a chance I should take some new videos to see if it still is having problems, or if I am just imagining a failure of form.


That was the day.




This concludes Entry #383.
 
Saturday 1/2/10
-------------------------------------------------------------------------
Diet:
9:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Turkey and Steak Omelet {2/3 cup Egg Beaters, 2 oz Cooked Turkey, 1 oz Cooked Roast Beef, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
2:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
9:10pm:
Chicken Marsala with Pasta (8 oz Skinless Chicken Breast, 3 oz Whole Wheat Penne Pasta, Marsala Mushroom Sauce)
Split pea Soup (1 small bowl Split Pea Soup with Barley)
Salad with Chicken (1 small plate Lettuce Salad, Chicken Breast, Nuts, Cranberries, Beets, Crispy Rice Noodles)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I knew I was going to have a late dinner and so adjusted my diet schedule accordingly.


That was the day.




This concludes Entry #384.
 
Sunday 1/3/10
-------------------------------------------------------------------------
Measurements:

Body Weight: 155.20lb Change: +5.0lb
Lean Mass: 139.37lb Change: +2.69lb
Percent Fat: 10.20% Change: +1.20%
Body Fat: 15.83lb Change: +2.31lb

Progress Pictures:

Will be posted after January 25th.

Thoughts and Opinions:

I am facing sticker shock. It probably is just a sudden flux in water weight from New Year’s eating events. However, I cannot help but feel anxious to overcome it. Is it still my weakness of becoming fat? Probably. At least I can acknowledge that. And so, with that knowledge I will not take the drastic route of reversal. Instead the only change I will make is a slight decrease in caloric intake. I will try to eat at around maintenance for a week or two. Let’s see where that brings me.




This concludes Entry #385 Sunday Morning Edition.
 
Sunday 01/03/10
-------------------------------------------------------------------------
Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Steak Omelet {1/2+ cup Egg Beaters, 3 oz Cooked Roast Beef, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
7:30pm:
Chicken and Yam Fries {~12 oz Skinless Chicken Breast, ~15 oz Yams, Extra Virgin Olive Oil} [Extra Virgin Olive Oil, Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a nice clean diet for my three meals and that felt good after the chaotic route it was taking during the last few weeks.


That was the day.




This concludes Entry #385.
 
Wednesday 01/06/10
-------------------------------------------------------------------------
Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Turkey Omelet {3/4- cup Egg Beaters, 3 oz Turkey Cold Cuts, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
7:40pm:
(10 oz Skinless Chicken Breast, 6 oz Bowtie Pasta, 1 slice Buffalo Mozzerela, Olive Oil in Vinaigraitte and Pasta Sauce)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:02
MET-CON:
3 intervals:
10 Burpees
10 10lb Dumbbell Curl into Shoulder Press standing on Bosu Ball
5 Exploding Pushups
5 High Box Jumps
30 sec Rest
CORE:
3 intervals:
10 Reverse Crunches
1 min 20 sec Plank
20 sec Six Inches
30 sec Rest

That was the workout.



The Day:

I think my weight is affecting me. Both my run and met-con seemed more difficult than it should have. However, my motivation was high and I completed each muscular contraction with a determined smirk on my face.


That was the day.




This concludes Entry #387.
 
Thursday 01/07/10
-------------------------------------------------------------------------
Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Turkey Omelet {3/4- cup Egg Beaters, 3 oz Turkey Cold Cuts, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
8:15pm:
(1 bowl Chicken and Vegetable Soup)
(1 large Wheat Tortilla Chicken Wrap with Avacado)

That was my diet.



The Workout:

Squats 3x5x185
Bench Press 3x5x135
Deadlift 1x5x185


That was the workout.



The Day:

I had a pretty average workout. There was this unusually large pump during my bench press though that was very much apreciated for my effort.


That was the day.




This concludes Entry #388.
 
Friday 01/08/10
-------------------------------------------------------------------------
Diet:
8:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
2:20pm:
(1 bowl Mulligitahny Soup)
(1 plate Tandori Chicken and Lamb with Green Bell Pepper and Onions)
(1 bowl Rice)
3:20pm:
(1 small cup 1% Fat Cottage Cheese, Low Fat Ricotta Cheese, Wheat Germ)
1 Apple
8:00pm:
(2 bowls Lettuce Salad, Walnuts, Blue Cheese, Avacado, Vinaigraitte)
(6 Lamb Chops – lean meat eaten only)
(3 oz Skinless Chicken Breast)
(2 small plates Quinoa with Leeks, Tomatoes, Scallions)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:02
MET-CON:
3 intervals:
10 Burpees
7 10lb Dumbbell Curl into Shoulder Press standing on Bosu Ball
5 Exploding Pushups
5 High Box Jumps
30 sec Rest
CORE:
3 intervals:
10 Reverse Crunches
1 min 20 sec Plank
20 sec Six Inches
30 sec Rest


That was the workout.



The Day:

I had a highly motivated workout with a performance that backed it up. I may have followed this all by eating a tad too much, but it was slight. Overall, I’m satisfied with only a small strand of doubt in my actions.


That was the day.




This concludes Entry #389.
 
Saturday 01/09/10
-------------------------------------------------------------------------
Diet:
7:45am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
11:30am:
{2 oz Skinless Chicken Breast, 1 slice Turkey Cold Cut}
1 Apple
2:00pm:
(1 bowl Broccoli Puree Soup)
(2 thin pieces Sauteed Chicken Breast, Butter and Oil for cooking)
(8 small chunks Potatoe)
7:00pm:
(12 oz Broiled Tenderloin)
(3/4 Baked Potato)
(1 plate Spinage Salad with Vinaigraitte)

That was my diet.



The Workout:

Squats 3x5x185
Overhead Press 3x5x85
Pull-ups 3x7,3,3


That was the workout.



The Day:

I had a good workout with smart dietary choices even in the face of enticing regretful opprotunities.


That was the day.




This concludes Entry #390.
 
Sunday 01/10/10
-------------------------------------------------------------------------
Measurements:

Body Weight: 150.00lb Change: -5.20lb
Lean Mass: 135.30lb Change: -4.07
Percent Fat: 9.8% Change: -0.40%
Body Fat: 14.70lb Change: -1.13lb

Progress Pictures:

None.

Thoughts and Opinions:

Obviously my weight is flucuating a lot here. Furthermore I am beginning to become doubtful on the leginimacy of my scale since it has reported low batery and seemed to varying quite dramatically between each individual weigh in. For now I will simply continue what I have been doing as it has felt right in terms of gaining strength without overly eating.




This concludes Entry #391 Sunday Afternoon Edition.
 
Sunday 01/10/10
-------------------------------------------------------------------------
Diet:
8:15pm:
1 bowl Steel-cut Oatmeal
10:20pm:
1 small Egg-White Omellet with Turkey
2 slices Rye Bread
1:10pm:
Panco-crusted Chicken Sandwich (2 small Panco Pan-Fried Chicken Breast Fillets with Mozzerela and Tomato Sauce, 2 slices Hearty Mutligrain Bread)
Small Lettuce Salad
4:45pm:
Crackers with Fish (3 20 cal Wheat Crackers with Panco-crusted Cod)
6:00pm:
1 bowl Butternut Squash Soup (Butter in cooking)
(7 oz Venison with small side purees and a little seafood stew)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a tough time trying to accurately follow a dietary plan today. I did my best.


That was the day.




This concludes Entry #391.
 
Tuesday 01/12/10
-------------------------------------------------------------------------
Diet:
8:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Omelet {1.25- cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
6:45pm:
2 plates Fish and Vegetables with Sauce (8 oz Flounder or Cod, Cauliflower, Asparagus, Mushroom Sauce, Olive Oil for Cooking and Sauce)
1.5 bowls Spaghetti with Olive Oil Sauce (4 oz Spaghetti, Olive Oil sauce with Garlic, Arugala, Parmesean Cheese)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:02
MET-CON:
4 intervals:
30 Lunges
5 Pull-ups
10 Squat Jumps
30 sec Rest
CORE:
3 intervals:
1 min Side-plank on each side
20 Slow Crunches
10 Leg Raises
30 sec Rest


That was the workout.



The Day:

The running is definitely getting easier. However, it was hardly an easy workout. The lunges combined with the jump squats really killed my thighs and by the end of the session I could barely stand to complete my post-workout stretching. It was a great feeling.

At dinner I feel too full. Spaghetti is deceptive and I may have eaten more than I thought. That combined with the most likely excessive amount of Olive Oil hidden inside the various sauces and cooking methods probably lead to a higher than suitable caloric intake. But, my other two meals were pretty much perfect and afterall I am bulking.


That was the day.




This concludes Entry #393.
 
Wednesday 01/13/10
-------------------------------------------------------------------------
Diet:
8:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Omelet {1 cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
7:50pm:
Shrimp and Eggplant Salad (4 small Shrimp, Eggplant, Lettuce, Vegetables, Sweet Lime Dressing)
Sauteed Tofu, Shrimp, Chicken with Eggplant and Rice (3 oz Chicken, 3 small Shrimp, 3 small cubes Tofu, Eggplant, Vegetables, 1 cup Rice, Sweet Brown Saute Sauce)

That was my diet.



The Workout:

Squats 3x5x190
Overhead Press 3x5x90
Pull-ups 3x7,4,3


That was the workout.



The Day:

I had an excellent workout and a lean diet (leaner than normal because of a small dinner).


That was the day.




This concludes Entry #394.
 
Friday 01/15/10
-------------------------------------------------------------------------
Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Egg Beater Scramble {1 cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
7:40pm:
(7 oz Flank Steak)
(3 cups Cooked Penne Pasta in an Olive Oil Sauce)
(3 cups Lettuce Salad with Tomatoes in a Viniagratte)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:02
MET-CON:
4 intervals:
30 Lunges
5 Pull-ups
10 Squat Jumps
30 sec Rest
CORE:
3 intervals:
1 min Side-plank on each side
20 Slow Crunches
10 Leg Raises
30 sec Rest


That was the workout.



The Day:

I had an unpleasent workout. It started out fairly good actually as my runs have been getting easier. And this was even the case despite a mild soar throat that started to develop over the previous night and continued throughout this morning. However, after the run I was hit with stomach cramps and pains. This type of physical fatigue is extremely rare for me. I had to take longer rests between activities and during each portion of my post-run routine I noticed definite decreases in preformance. In the end though, I am proud of simply accomplishing my task and finishing the session. I had doubts while in the heat of the moment, but I pushed through. And now I have a smile on my face for achieving past an all too common test of mind over matter.


That was the day.




This concludes Entry #395.
 
Saturday 01/16/10
-------------------------------------------------------------------------
Diet:
8:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Egg Beater Scramble {1 cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
1:45pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 70 cal Whole Grain Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
6:15pm:
2 bowls Chicken Vindaloo with Rice (0.5 to 1 cup Basmati Rice, 8 oz Skinless Chicken Breast, Vindaloo Sauce with Coconut Oil)
a little Sauteed Asparagus in Olive Oil

That was my diet.



The Workout:

Squats 3x5x190
Bench Press 3x5x140
Deadlift 1x5x190


That was the workout.



The Day:

My soar throat with a mild cold continued into today’s workout. I lifted heavy anyway and felt like I came out ontop. It was a good feeling to conquor matter with my mind yet again following yesterday’s glorious example.


That was the day.




This concludes Entry #396.
 
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