Build Me - An Ongoing Journey

Wednesday 03/31/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:10pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 3 small 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
5:30pm:
{10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Extra Virgin Oil]
{1/2 cup Dry Quinoa, 1/2 28 oz can Whole Plum Tomatoes, Onions, Carrots, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x205
Bench Press 3x2,3,5,5x150,145,145,145
Deadlifts 3x5x135


That was the workout.



The Day:

I had nice strong squats. I also attempted to increase my bench by five pounds. I’m glad I tried, even though I failed. It was worth it. I feel like I should start focusing more on my deadlifts. If I get a chance I’m going to film myself again to see if there is any improvement in form.


That was the day.




This concludes Entry #466.
 
Thursday 04/01/10
-------------------------------------------------------------------------
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
12:20pm:
Chicken Sandwich {8 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
6:20pm:
{10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]


That was my diet.



The Workout:

Treadmill:
2.0 miles in 13:59
Met-Con:
3 intervals:
30 Mountain Climbers
7 Pushups into 10lb Dumbbell Rows
7 Box Jumps
10 Kettlebell Swings
30 sec rest
Core/Abs:
3 intervals:
1 min Plank
10 Hanging Knee Raises
30 Scissor Kicks
30 sec rest



That was the workout.



The Day:

I had a strong workout. It was a nice contrast to last time.


That was the day.




This concludes Entry #467.
 
Friday 04/02/10
-------------------------------------------------------------------------
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
12:15pm:
Chicken Sandwich {8 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
8:45pm:
(2 small Chicken Breasts) [Extra Virgin Olive Oil]
(3 cups Cooked Quinoa with Tomatoes, Onions, and Garlic) [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5,205
Overhead Press 3x5,3,2,5x90,90,85,85
Pull-ups 3x5,2,2


That was the workout.



The Day:

I do not know why I am not getting stronger. Sometimes days like these even make me fear that I am getting weaker. Maybe this week’s weigh in will shed some light. Maybe I’m not eating enough. But, I doubt it. I really don’t know. I just hope it doesn’t continue. I won’t let it.


That was the day.




This concludes Entry #468.
 
Saturday 04/03/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1 cup Dry Rolled Oats}
Chicken, Pepper and Onion Omelet{3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {8 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
6:20pm:
{1.10 lb Flounder} [Extra Virgin Olive Oil]
{1 cup Dry Quinoa, Tomatoes, Onions, Red Bell Peppers, Garlic, Olives, Capers} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a horrible dinner. The fish was mealy. It had the texture of a rotten apple. Even worse, I overate. Meh, it happens I guess. I need to get better at preventing it though, that is the random spontaneous feeling to eat more than I know is required.


That was the day.




This concludes Entry #469.
 
Sunday 04/04/10
-------------------------------------------------------------------------
Measurements:

Body Weight: 163.00lb Change: +2.80lb
Lean Mass: 143.28lb Change: +2.14lb
Percent Fat: 12.10% Change: -0.20%
Body Fat: 19.72lb Change: +0.66lb


Progress Pictures:







Thoughts and Opinions:

I gained weight too fast this week. However, my body fat seems to be steady so apparently it was mostly muscle. I say “apparently” because one can be never be sure with these body fat analyzers. I also am doubtful because of how week I was feeling on some of my lifts. And yet, I must say that overall these numbers point in a good direction.

On the other hand, my progress images barely show anything. It seems physically I have not changed much. I don’t know why that is.




This concludes Entry #470 Sunday Morning Edition.
 
Monday 04/05/10
-------------------------------------------------------------------------
Diet:
6:40am:
{1+ cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {8 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
5:25pm:
{8 oz Ground Turkey Breast, 1 15 oz can Kidney Beans, 1/2 28 oz can Whole Plum Tomatoes, Onions, Red Bell Peppers, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x205
Bench Press 3x4,1,5,5x145,140,140,140
Deadlifts 3x5x135


That was the workout.



The Day:

My squat form was strong, but then I was weak on my bench. I just can’t seem to get it all in line.


That was the day.




This concludes Entry #471.


Tuesday 04/06/10
-------------------------------------------------------------------------
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
12:20pm:
Chicken Sandwich {8 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
6:10pm:
{10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]


That was my diet.



The Workout:

Treadmill:
1.0 miles in 7:00
1.0 miles in 7:00
Met-Con:
3 intervals:
10 Box Jumps
10 Pushups
10 Squat Jumps
10 Ball Slams
30 sec rest
Core/Abs:
3 intervals:
30 sec each side Side Planks with 30lb Weight
10 Reverse Crunches into But Ups
10 Crunches
30 sec rest



That was the workout.



The Day:

The treadmill situation is becoming annoying. Again I had to use a different treadmill than my normal today. It is without a doubt that this other version has an incline. I did my best anyway and that felt good.


That was the day.




This concludes Entry #472.


Thursday 04/07/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
11:40pm:
Chicken Sandwich {8 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
5:10pm:
{9 oz Large Shrimp with Shell, 1/2 container Sardines, Tomatoes, Onions, Red Bell Peppers, Garlic, Capers, Olives, Extra Virgin Olive Oil} [Extra Virgin Oil]
{1/2+ cup Dry Quinoa, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5,205
Overhead Press 3x5x85
Pull-ups 3x5,3,2


That was the workout.



The Day:

My squats were mostly good. I say “mostly” because some reps could have been better in form. I was satisfied with the rest of the workout and the day’s diet.


That was the day.




This concludes Entry #473.


Thursday 04/08/10
-------------------------------------------------------------------------
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
12:45pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 3 small 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
6:10pm:
{9 oz Large Shrimp with Shell, 1/2 container Sardines, Tomatoes, Onions, Red Bell Peppers, Capers, Olives, Lemon Zest, Lemon Juice, Basil, Extra Virgin Olive Oil} [Extra Virgin Oil]
{1/2 cup Dry Quinoa, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]


That was my diet.



The Workout:

Treadmill:
1.0 miles in 13:59
Met-Con:
3 intervals:
10 Box Jumps
10 Pushups
10 Squat Jumps
10 Ball Slams
30 sec rest
Core/Abs:
3 intervals:
30 sec each side Side Planks with 30lb Weight
10 Reverse Crunches into Butt Ups
10 Crunches
30 sec rest



That was the workout.



The Day:

I had a better workout. Most likely this was due to starting out on the correct treadmill. But, I also just felt motivated and strong throughout my movements and that left me leaving the gym well satisfied.


That was the day.




This concludes Entry #474.
 
Friday 04/09/10
-------------------------------------------------------------------------
Diet:
6:30am:
{1+ cup Dry Rolled Oats}
{1 cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
Chicken Sandwich {8 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
8:00pm:
(1 cup Cooked Rice, 3/2 cups Ground Chuck and Black Bean Chili, 1/2 cup Black Bean Chili)

That was my diet.



The Workout:

Squats 3x5x205
Bench Press 3x5x145
Deadlifts 3x5x135


That was the workout.



The Day:

I woke up to a feeling of malaise. I downed a packet of Emergen-C. I won’t let it defeat me. Meanwhile, I still performed well on my lifts. I especially enjoyed the bench press after last session’s performance.


That was the day.




This concludes Entry #475.
 
Saturday 04/03/10
-------------------------------------------------------------------------
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 {8 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
6:20pm:
{10.2 oz Skinless Chicken Breast, Onions, Red Bell Peppers, Ginger, Chicken Broth, Soy Sauce} [Extra Virgin Olive Oil]
{1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Ginger, Chicken Broth, Soy Sauce} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m still sick, but I’m working on it. Tonight’s dinner didn’t help.


That was the day.




This concludes Entry #476.
 
Sunday 04/11/10
-------------------------------------------------------------------------
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 {8 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
6:20pm:
{10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Garlic, Habanera Pepper, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

And I’m still sick. I weighed myself and took my body fat measurements. But, I didn’t record them. I think my malaise is affecting the results. I’m going to strive to be good enough to complete my workout tomorrow.


That was the day.




This concludes Entry #477.
 
Monday 04/12/10
-------------------------------------------------------------------------
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 {8 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
5:40pm:
(3 cups Vegetarian Hot and Sour Soup)
(1 pint Cooked Rice, Soy Sauce)
(1 quart Steamed Chicken, Snow Fungus, Other Vegetable, Soy Sauce)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m still sick. And seemingly getting worse. I didn’t work out today. Hopefully I will tomorrow. But, I’m already considering taking this week off and declaring it my transition into the cutting phase.


That was the day.




This concludes Entry #478.




Tuesday 04/13/10
-------------------------------------------------------------------------
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 {8 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
6:10pm:
{10 oz Skinless Chicken Breast, 1/2 28 oz can Whole Tomatoes, Onions, Red Bell Peppers, Carrots, Celery, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]
{1/2 cup Dry Quinoa} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’ve been doing all that I can, but my nose is still like a faucet and I feel exhausted from the even the short walks to class. I have made the decision, as I mentioned earlier, to take this entire week off. I am going to begin the transition into a lower caloric intake. Next week I will still do one last hoorah of my old workout routine. The week after that will be a new routine that I have yet to come up with. It will be most cardio and conditioning focused to supplement my cutting phase.


That was the day.




This concludes Entry #479.
 
Wednesday 04/14/10
-------------------------------------------------------------------------
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 {8 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, Onions, Extra Virgin Olive Oil}
1 Apple
6:10pm:
{10 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{1/2 cup Dry Quinoa, 1/2 35 oz can Whole Tomatoes, Onions, Garlic} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m definitely starting to feel better today. I’m winning the war.


That was the day.




This concludes Entry #480.
 
Thursday 04/15/10
-------------------------------------------------------------------------
Diet:
6:55am:
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 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, Onions, Extra Virgin Olive Oil}
1 Apple
6:10pm:
{10 oz Skinless Chicken Breast, Mushrooms, Shallots, Garlic, Fresh Parsley, Extra Virgin Olive Oil} [Canola Oil, Extra Virgin Olive Oil]
{1/2- cup Dry Quinoa, 1/2 cup Frozen Peas, Onions, Garlic} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m nearing full recovery. My diet is on track to a slightly lower caloric intake as I ease my way into the transition phase. I’m already excited for going back to the gym. This rest is doing me good.


That was the day.




This concludes Entry #481.
 
Friday 04/16/10
-------------------------------------------------------------------------
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 {8 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, Onions, Extra Virgin Olive Oil}
1 Apple
6:10pm:
(4 small bowls Spaghetti with Tomato Sauce cooked with Butter or Olive Oil Sauce)

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Two more days till the gym. ‘cant wait.


That was the day.




This concludes Entry #482.
 
Saturday 04/17/10
-------------------------------------------------------------------------
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 {8 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, Onions, Extra Virgin Olive Oil}
1 Apple
6:10pm:
{10- oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{3/4+ Dry Quinoa, 3/2 cup Frozen Peas} [Extra Virgin Olive Oil]
{Ramps, Carrots, Garlic} [Chicken Broth, Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I’m curious to see how this diet change and workout rest has altered my weigh in tomorrow.


That was the day.




This concludes Entry #483.
 
Sunday 04/18/10
-------------------------------------------------------------------------
Measurements:

Body Weight: 162.20lb Change: -0.80lb
Lean Mass: 141.93lb Change: -1.36lb
Percent Fat: 12.50% Change: +0.40%
Body Fat: 20.28lb Change: +0.56lb


Progress Pictures:
None.


Thoughts and Opinions:

The results are pretty much as I expected. I lost some weight, but not a lot of fat. This trend will shift towards losing fat weight instead as my exercise routine kicks in again. At least, that is the goal. I’ll achieve it. I know it.




This concludes Entry #484 Sunday Morning Edition.
 
Sunday 04/18/10
-------------------------------------------------------------------------
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 {8 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, Onions, Extra Virgin Olive Oil}
1 Apple
6:00pm:
{10- oz Skinless Chicken Breast, Fresh Parsley, Extra Virgin Olive Oil} [Canola Oil]
{1- cup Dry Quinoa, Onions, Carrots, Celery, Garlic, Fresh Parsley} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:


Gym tomorrow!


That was the day.




This concludes Entry #485.
 
Monday 04/19/10
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
{1- cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
11:40pm:
Chicken Sandwich {8 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
5:20pm:
{10- oz Skinless Chicken Breast, Fresh Parsley, Extra Virgin Olive Oil} [Canola Oil]
{1- cup Dry Quinoa, Onions, Carrots, Celery, Garlic, Fresh Parsley} [Extra Virgin Olive Oil]
That was my diet.



The Workout:

Squats 3x5x205
Overhead Press 3x5x85
Pull-ups 3x5,2-,1


That was the workout.



The Day:

I was satisfied to find that I retained my strength after my week off. I was slightly fearful that I might have lost some ability. But, I’m back and as pumped as ever.


That was the day.




This concludes Entry #485.
 
Tuesday 04/20/10
-------------------------------------------------------------------------
Diet:
6:30am:
{1 cup Dry Rolled Oats}
{4/5 cup Egg Beaters, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:15pm:
{2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
{1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
{1/2- cup Dry Quinoa} [Extra Virgin Olive Oil]
{8+ oz Skinless Chicken Breast, 1/2 tin Sardines in Olive Oil, 1/2 35 oz can Whole Tomatoes, Onions, Red Bell Peppers, Garlic, Capers, Olives, Hot Pepper Flakes, Extra Virgin Olive Oil} [Extra Virgin Olive Oil, Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:59
Met-Con:
3 intervals 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:

My run was actually easier than expected. However, the metcon following was intense. I started seeing silver confetti at a few points. But, I didn’t pass out. I completed the workout and was very satisfied afterward.


That was the day.




This concludes Entry #486.
 
Wednesday 04/21/10
-------------------------------------------------------------------------
Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4- cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
11:50pm:
Chicken Sandwich {8 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
5:30pm:
{8.2 oz Skinless Chicken Breast, 1 15 oz can Chickpeas, 1/2 35 oz can Whole Tomatoes, Onions, Garlic, Lemon, Dried Thyme, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x205,205,185
Bench Pres3x5,4,4x145
Deadlifts 3x5x135


That was the workout.



The Day:

I felt myself succumbing to my own ego with some of my lifts. I relooked at my form and made the necessary changes. This caused me to lower the weight on my squats somewhat and also I couldn’t achieve all of my reps on my bench press. However, I still came out more satisfied than I started because I know that I was adhering myself to strict form.


That was the day.




This concludes Entry #487.
 
Thursday 04/22/10
-------------------------------------------------------------------------
Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4- cup Egg Beaters, 3 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
{2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
{1 Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:10pm:
{1/2 cup Dry Quinoa, Onions, Red Bell Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
{9 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:59
Met-Con:
3 intervals 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 performed around equal to Tuesday’s workout. However, I felt like I was stronger. That is, I didn’t see wisps of silver this time.


That was the day.




This concludes Entry #488.
 
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