Build Me - An Ongoing Journey

Sunday 01/17/10
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Measurements:

Body Weight: 150.80lb Change: +0.80lb
Lean Mass: 135.72lb Change: +0.42lb
Percent Fat: 10.00% Change: +0.20%
Body Fat: 15.80lb Change: +1.10lb

Progress Pictures:

None.

Thoughts and Opinions:

It seems I have found a good medium for eating right around the time that my winter break is ending. It was a good experience anyway though since now I know what slow bulk eating “feels” like.




This concludes Entry #397 Sunday Morning Edition.
 
Monday 01/18/10
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Diet:
8:40am:
1 bowl Oatmeal (Instant or Rolled Oats)
2 small Egg-White Omelets with Ham, Onions, Tomato, Salsa
1 Apple
2:00pm:
1/2 large bowl Greek Salad (Lettuce, Tomato, Cucumber, Onions, Light Mayo or Yogurt based Vinegar Dressing)
1 mostly eaten bowl Mushroom Barley Soup
Broiled Bluefish with Rice and Broccoli (9 oz Bluefish, 2 cups cooked Rice, Broccoli, Butter or Oil in Cooking)
7:30pm:
1 bowl Spinage Salad (Spinage, Shallots, a little Avacado, a little Mushroom, Oil in Dressing)
{8 oz Skinless Chicken Breast}
(1/2 cup Dry Jasmine Rice, Onions, Lemon Juice and Zest, Olive Oil in Cooking)

That was my diet.



The Workout:

Squats 3x5x190
Overhead Press 3x3,5,5x90,85,85
Pull-ups 3x6,4,3


That was the workout.



The Day:

I was forced to have my workout late in the afternoon. I had spent most of the earlier hours driving. This combined with an off-tasting breakfast and an overly filling lunch lead to a bad lifting session. I am also still sick, though mostly getting over it. I can say at least that I still completed the session despite a busy day and I did, as always, give it my all.


That was the day.




This concludes Entry #398.
 
Tuesday 01/19/10
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Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Scramble {1/2 cup Egg Beaters, 2 Egg Whites, 4 oz Skinless Chicken Breast, Onions, Orange Bell Peppers} [Canola Oil]
1 Pear
1:15pm:
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
5:30pm:
1/2 Cheesecake Factory Shrimp Spring Rolls, ~300 cal
1/2 Cheesecake Factory Bang Bang Chicken and Shrimp ~600 cal

That was my diet.



The Workout:

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


That was the workout.



The Day:

I created a good routine today that pushed me just enough to feel it but not beyond what I should do while I’m still sick. I was a little worried about my dinner choice today as I ordered a menu item that I thought would be fairly healthy but ended up being rather rich. However, I chose to eat under my normal instead of over and this worked out well in the end as I found out the dish was already heavy in calories anyway.


That was the day.




This concludes Entry #399.
 
Wednesday 01/20/10
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Diet:
8:00am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Scramble {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Orange Bell Peppers} [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
8:15pm:
3 small Tamales (1 inch by 2.5 inches) with Shredded Chicken and a little (1/4 cup) Refried Beans
1 Red Snapper Fillet (7 oz) with a little Rice (1/2 cup cooked) and a a little Salad with a Vinaigraitte

That was my diet.



The Workout:

Squats 3x5x190
Bench Press 3x5x140
Deadlift 1x5x190


That was the workout.



The Day:

I had a nice clean lifting session. I felt the pump and pain in all the right places and for the most part this was due to excellent cadance and form.


That was the day.




This concludes Entry #400.
 
Thursday 01/21/10
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Diet:
7:50am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Scramble {3/4 cup Egg Beaters, 3- oz Skinless Chicken Breast, Onions, Orange Bell Peppers} [Canola Oil]
1 Pear
1:10pm:
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
7:45pm:
1 bowl Butternut Squash Soup (1.5 cups Cooked Butternut Squash, Onions, Coconut Oil for Cooking)
2 plates Chicken and Rice (8 oz Skinless Chicken Breast, 1/2- cup Dry Rice, Bell Peppers, Onions, Extra Virgin Olive Oil for Cooking)

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 14:03
MET-CON:
3 intervals:
25 Mountain Climbers
5 Medicine Ball Pushups
5 Burpees
10 Medicine Ball Swings
30 sec Rest
CORE:
3 intervals:
1 min Plank
15 Hanging Side Knee Raises
30 sec Six Inches
30 sec Rest

That was the workout.



The Day:

I had lots of energy and motivation today. And it showed.


That was the day.




This concludes Entry #401.
 
Friday 01/22/10
-------------------------------------------------------------------------
Diet:
7:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Scramble {1 cup Egg Beaters, Onions, Orange Bell Peppers} [Canola Oil]
1 Pear
12:20pm:
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
6:30pm:
2 Sardines stuffed with Breadcrumbs surrounded by sauteed Onions (Fat in Cooking)
Salt Baked Cod (8 oz) with a Rice (1 cup) and a little Potato

That was my diet.



The Workout:

Squats 3x5x190
Overhead Press 3x2,3,5x90,85,75
Pull-ups 3x7,4,3


That was the workout.



The Day:

At first I wasn’t feeling too well, but once I got into the actual movement of squating everything clciked back together and I was pumped for performance. I did a great job of maintaining cadence and form during each rep. I didn’t think it was too much to ask to get similar results for my overhead press’s, but I guess it was. For still unknown reasons to me I cannot seem to progress on this lift. In fact, I have been going backwards during the last two sessions. Maybe it is because I am becoming stricter in how much back I am allowing to be put into it. That’s just a guess though. Hopefully the next few lifting opportunities will give me some insight into this.


That was the day.




This concludes Entry #402.
 
Monday 01/25/10
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Measurements:

Body Weight: 153.40lb Change: +2.16lb
Lean Mass: 137.75lb Change: +2.03lb
Percent Fat: 10.20% Change: +0.20%
Body Fat: 15.65lb Change: -0.15lb

Progress Pictures:

None.

Thoughts and Opinions:

Standard results this week as well with a possible slight positive fluctuation due to the last few days of eating out while traveling.




This concludes Entry #403 Monday Morning Edition.
 
Monday 01/25/10
-------------------------------------------------------------------------
Diet:
6:45am:
Oatmeal with Protein Powder (1+ cup Dry Rolled Oats, 50g Whey Protein Isolate)
1 Pear
12:45pm:
Chicken Sandwich {2 slices 110 cal Rye Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Bell Peppers, Onions, Extra Virgin Olive Oil)
1 Apple
5:20pm:
Chicken Sandwich {3 slices 110 cal Rye Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3+ cup 1% Fat Cottage Cheese, Lettuce, Bell Peppers, Onions, Extra Virgin Olive Oil)


That was my diet.



The Workout:

Squats 3x5x190
Bench Press 3x5x140
Deadlift 1x5x190


That was the workout.



The Day:

This morning’s breakfast was a complete failure. Quite simply: oatmeal with protein powder is disgusting in every way. The rest of my meals were decent as well as my first Spring Semester Workout (notice that I kept the lifts where they are as I am transitioning back to my old gym and didn’t think it would be a good idea to increase my weights during that period).


That was the day.




This concludes Entry #403.
 
Tuesday 01/26/10
-------------------------------------------------------------------------
Diet:
7:40am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:00pm:
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Bell Peppers, Onions, Extra Virgin Olive Oil)
2:15pm:
Chicken Sandwich {2 slices 110 cal Rye Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
1 Apple
6:45pm:
{9 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4 oz Dry Whole Wheat Thin Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Treadmill:
2 miles in 13:58
Met-Con:
3 intervals:
10 burpees
5 dips
10 box jumps
5 pushups
30 sec rest
Core/Abs:
3 intervals:
1 min plank
30 sec leg raises
30 sec bicycle crunches
30 sec rest


That was the workout.



The Day:

I had a motivated workout as I went back to my classic routine. I was also on a harder than normal treadmill and still completed my run without slowing myself. I am proud of that. This combined with a clean diet made for a great Tuesday.


That was the day.




This concludes Entry #404.
 
Wednesday 01/27/10
-------------------------------------------------------------------------
Diet:
7:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
11:45am:
Chicken Sandwich {7 oz Skinless Chicken Breast, 2 slices 110 cal Rye 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
5:00pm:
{10 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4+ oz Dry Whole Wheat Thin Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Squats 3x5x190
Overhead Press 3x5x80
Pull-ups 3x5,3,2


That was the workout.



The Day:

My squat form my shaky. I’m not sure why. I felt like I had a good amount of energy going in, but the strength just wasn’t there. Maybe I’m not eating enough – I am afterall adjusting my diet again as I start the new Spring ’10 Semester.

Contrary to the squats, my press form was spot on (though I did decrease my weights to something that seemed appropiate after last weeks noticable performance). These lifts were followed by pullups where I took on a slower than usual cadence and a more focused contraction causing my overall number of reps to go down but in the end the benefits probably increased if not at least stayed the same.


That was the day.




This concludes Entry #405.
 
Thursday 01/28/10
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Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4- cup Egg Beaters, 4 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
1:00pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 110 cal Rye 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
8:00pm:
Chicken and Garbanzo Bean Stirfry {10 oz Skinless Chicken Breast, 1 15.5 oz can Low Sodium Garbanzo Beans, Onions, Red Bell Peppers, Dried Cilantro, Spices} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 14:01
Met-Con:
3 intervals:
10 burpees
5 dips
10 box jumps
5 pushups
30 sec rest
Core/Abs:
3 intervals:
1 min plank
30 sec leg raises
30 sec bicycle crunches
30 sec rest


That was the workout.



The Day:

I had a various spikes in motivation during the hardest parts of my workout. I laughed at pain and found that to be its poison.


That was the day.




This concludes Entry #406.
 
Friday 01/29/10
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 4- oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:10pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 110 cal Rye 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:
(8 oz Skinless Chicken Breast, 3 oz Salmon, 2/3+ cup Dry Rice)

That was my diet.



The Workout:

Squats 3x5x190
Bench Press 3x5x140
Deadlift 1x5x190


That was the workout.



The Day:

I had a great workout today, but am actually a little bit hesitant over the thought of increasing the weights next week. I feel like I am already just hitting that point of failure. However, I will try anyway – no harm in trying to best myself, afterall is that not the goal?


That was the day.




This concludes Entry #407.
 
Saturday 01/30/10
-------------------------------------------------------------------------
Diet:
7:35am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Omelet{1+ cup Egg Beaters, Onions, Bell Peppers} [Canola Oil]
1 Pear
2:20pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 110 cal Rye 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
7:00pm:
{10 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4+ oz Dry Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

My back is a little sore, but it’s a good soreness with a good feeling.


That was the day.




This concludes Entry #408.
 
Sunday 01/31/10
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Measurements:

Body Weight: 153.20lb Change: -0.20lb
Lean Mass: 136.81lb Change: -0.94lb
Percent Fat: 10.70% Change: +0.50%
Body Fat: 16.39lb Change: +0.74lb

Progress Pictures:

None.

Thoughts and Opinions:

At first I was shocked to see my body fat sky rocket. However, after looking at how it changed my overall lean mass and fat weight I realized that in practicality this probably just balanced out last week’s unreal gains in pure muscle mass. What does still concern me is that my body weight itself went down. I’ll eat slightly more this week and see if that changes things.




This concludes Entry #409 Sunday Morning Edition.
 
Sunday 01/31/10
-------------------------------------------------------------------------
Diet:
7:40am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 3+ oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {7- oz Skinless Chicken Breast, 2 slices 110 cal Rye Bread, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/2- cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
1 Apple
6:10pm:
{10 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4+ oz Dry Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I have nothing to report.


That was the day.




This concludes Entry #409.
 
Monday 02/01/10
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Diet:
6:45am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 110 cal Rye 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
5:20pm:
{10 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4+ oz Dry Whole Wheat Thin Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Squats 3x5x195
Overhead Press 3x5x85
Pull-ups 3x6,3,2


That was the workout.



The Day:

I was motivated today and it showed. I had great form on all my lifts except for maybe a still slight existence of a good-morning on the squats and a slight over-exaggerated arch on the press’s. However, I came out completely satisfied with my performance and plan to do it again on Wednesday.


That was the day.




This concludes Entry #410.
 
Tuesday 02/02/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Pepper and Onion Omelet{1 cup Egg Beaters, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:00pm:
Cottage Cheese Wrap {1 150 cal Sprouted Grain Wrap, 1/3+ cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Extra Virgin Olive Oil}
2:45pm:
Chicken Sandwich {7- oz Skinless Chicken Breast, 2 slices 110 cal Rye Bread, Lettuce, Mustard} [Canola Oil]
1 Apple
7:20pm:
{9.6 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4.4 oz Dry Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Treadmill:
2 miles in 14:01
Met-Con:
3 intervals:
20 Mountain Climbers
5 Chin-ups
5 Burpees
5 Exploding Pushups
30 sec rest
Core/Abs:
3 intervals:
35 sec Six Inches
15 Hanging Side Knee Raises
10 Reverse Crunches
30 sec rest



That was the workout.



The Day:

I had a pretty average workout. I’ve noticed my running has been getting easier again which is a good sign considering I’ve taken my speed down a notch ever since I got sick awhile back. Though cardio is not my current focus, it would be nice to improve on this as well. I don’t want to push myself too hard as I am worried about sacrificing muscular gains and strength, however I may end up increasing the speed if it stays this easy for future sessions.


That was the day.




This concludes Entry #411.
 
Wednesday 02/03/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {7.6 oz Skinless Chicken Breast, 2 slices 120 cal Multigrain 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
5:15pm:
{10 oz Skinless Chicken Breast} [Canola Oil, Extra Virgin Olive Oil]
Spaghetti with Olive Oil Sauce {4.4 oz Dry Spaghetti, Garlic, Hot Pepper Flakes, Extra Virgin Olive Oil to coat}

That was my diet.



The Workout:

Squats 3x5x195
Bench Press 3x5,5,3x145
Deadlift 1x5x195


That was the workout.



The Day:

I was enthusiastic about my lifts, however that didn’t seem to correspond with strength. My form was a little sketch with my squats, but the lack of stamina really showed with my bench press. Maybe it was just the increased weights – I don’t know. Whatever it was, I couldn’t complete all my reps. I will try again next week with the same weights. I plan on proving myself.


That was the day.




This concludes Entry #412.
 
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