Build Me - An Ongoing Journey

Friday 04/24/10
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Diet:
6:30am:
Oatmeal {1 cup Dry Rolled Oats}
{3/4+ cup Egg Beaters, 1 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:10pm:
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:
(2 small Chicken Breasts, 4 small Potato Knishes)
That was my diet.



The Workout:

Squats 3x5x185
Overhead Press 3x5x85
Pull-ups 3x5,3,2


That was the workout.



The Day:

I had a good workout to end my bulking season. I may have overeaten during dinner though, but not by too much. Just in case I’ll eat slightly less tomorrow.


That was the day.




This concludes Entry #489.
 
Saturday 04/24/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 1 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
2:20pm:
{8 oz Skinless Chicken Breast, 2.5 small slices 120 cal Multigrain Bread, Lettuce, Mustard} [Canola Oil]
{1 150 cal Sprouted Grain Wrap, 1/3 cup 1% Fat Cottage Cheese, Lettuce, Red Bell Peppers, Onions, Extra Virgin Olive Oil}
1 Apple
10:00pm:
(2 small Filafels, 1 Pita Bread, 3 small Chicken Breasts, 1.5 cups Cooked Rice, Cucumber, Tomatoes, Hummus, Tahini) {Oil for Frying and Cooking}

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I may have overeaten or undereaten during dinner, but overall it was a pretty average diet.


That was the day.




This concludes Entry #490.
 
Sunday 04/25/10
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Measurements:

Body Weight: 161.20lb Change: -1.00lb
Lean Mass: 141.37lb Change: -0.56lb
Percent Fat: 12.30% Change: -0.20%
Body Fat: 19.83lb Change: -0.45lb


Progress Pictures:
None.


Thoughts and Opinions:

The trend is good. I would like to see a little bit better numbers in terms of percent fat, but overall I’m quite satisfied.




This concludes Entry #491 Sunday Morning Edition.
 
Sunday 04/25/10
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Diet:
6:50am:
{1 cup Dry Rolled Oats}
{1 large Egg, 2 large Egg Whites, 3- oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
{8 oz Skinless Chicken Breast, 2.5 small slices 120 cal Multigrain Bread, Lettuce, Mustard} [Canola Oil]
{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 Ground Turkey Breast, 1 15 oz can Black & Pink Beans, Onions, Yellow Bell Peppers, Garlic, Spices} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I am completely devoted to a course assignment right now. I haven’t had the chance to develop my new workout plan. For next week I’m going to just stick to the old routine until I finish up this project. Of course, my diet will stay changed.


That was the day.




This concludes Entry #491.
 
Monday 04/26/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{1 large Egg, 2 large Egg Whites, 3- oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
11:50pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 100 cal Whole Wheat 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 Ground Turkey Breast, 1 15 oz can Black & Pink Beans, Onions, Yellow Bell Peppers, Garlic, Spices} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x185
Bench Pres3x5,5,3x145
Deadlifts 3x5x135


That was the workout.



The Day:

I didn’t have the focus that’s necessary for a good lift. I was slightly annoyed that I hadn’t changed up my plan yet like I wanted to. But more so, was that I simply couldn’t get my mind off of my homework assignment I’m working on.


That was the day.




This concludes Entry #492.
 
Tuesday 04/26/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:20pm:
{2 slices 100 cal Whole Wheat 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, Ramp Leaves} [Extra Virgin Olive Oil]
{8+ oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{Ramps, Fennelgreek} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:59
Met-Con:
3 intervals of
10 Box Jumps
5 Chin-ups
20 Lunges
5 Medicine Ball Pushups
10 sec rest
Core/Abs:
3 intervals of
45 sec Six Inches
10 Hanging Side Knee Raises
10 Crunches
10 sec rest



That was the workout.



The Day:

I was annoyed with my lack of energy during the MetCon. I think it is, again, due to the amount of coursework I’m taking on at the moment.


That was the day.




This concludes Entry #493.





Wednesday 04/27/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4+ cup Egg Beaters, 1 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
11:30pm:
Chicken Sandwich {8 oz Skinless Chicken Breast, 2 slices 100 cal Whole Wheat 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:
{9 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
{1/2 cup Dry Quinoa, Onions, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
That was my diet.



The Workout:

Squats 3x5x185
Overhead Press 3x5x85
Pull-ups 3x6,3,2


That was the workout.



The Day:

My form was shaky with my squats. That was annoying for happening at a lighter than normal weight. But, I still had a better time than earlier this week. I especially enjoyed the pull-ups.


That was the day.




This concludes Entry #494.
 
Thursday 04/29/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:20pm:
{2 slices 100 cal Whole Wheat 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 } [Extra Virgin Olive Oil]
{8+ oz Skinless Chicken Breast, Chicken Stock, Onions, Carrots, Celery, Garlic, Balsamic Vinegar, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:59
Met-Con:
3 intervals of
10 Box Jumps
5 Chin-ups
20 Lunges
5 Medicine Ball Pushups
10 sec rest
Core/Abs:
3 intervals of
45 sec Six Inches
10 Hanging Side Knee Raises
10 Crunches
10 sec rest



That was the workout.



The Day:

My energy is back. I’m not sure where it went, but it is definitely back. I had a great workout even running a tad over 2 miles (though I didn’t record it).


That was the day.




This concludes Entry #495.







Friday 04/30/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{3/4 cup Egg Beaters, 1 oz Skinless Chicken Breast, Onions, Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
{8 oz Skinless Chicken Breast, 2 slices 100 cal Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
{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:
(2 cups Rice, Onions, Garlic, Cilantro) [Extra Virgin Olive Oil]
(1.5 cups Sweet Potato Fries – baked not fried, Lime, Cumin) [Extra Virgin Olive]
(0.5 cups Roasted Peppers and Onions) [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Squats 3x5x185
Bench Pres3x5,5,3x145
Deadlifts 3x5x135


That was the workout.



The Day:

I had some strong squats and my first sets with the bench were good (though I couldn’t keep it up on the last one). I hope to plan a new workout routine this weekend.


That was the day.




This concludes Entry #496.
 
Saturday 05/01/10
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Diet:
6:45am:
{1/2 cup Dry Rolled Oats, 1 cup Egg Beaters, 1/3- cup 1% Fat Cottage Cheese, 30- g Whey Protein Isolate, 1 tbsp Cocoa Powder} [Canola Oil]
12:40pm:
{8 oz Skinless Chicken Breast, 2 slices 100 cal Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
{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:
{1/2 cup Dry Quinoa} [Extra Virgin Olive Oil]
{8+ oz Shrimp with Shell, Tomatoes, Onions, Red Bell Peppers, Olives, Capers, Garlic, Red Fresno Chili, Lemon, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I chose to make some different meals than the usual. I had oatmeal protein pancakes for breakfast and shrimp for dinner. I felt overly full after dinner, however by strictly adding up the calories I shouldn’t have overeaten.


That was the day.




This concludes Entry #497.
 
Sunday 05/02/10
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Measurements:

Body Weight: 162.60lb Change: +1.40lb
Lean Mass: 142.52lb Change: +1.15lb
Percent Fat: 12.35% Change: +0.05%
Body Fat: 20.08lb Change: +0.25lb


Progress Pictures:








Thoughts and Opinions:

I’m not sure what occurred this week. I haven’t sat down on the toilet since Friday. Maybe that’s why I had such odd measurements. I’ll have to take a close notice next week to see if this trend is turning in the wrong direction.

As for the pictures. I didn’t notice much.




This concludes Entry #498 Sunday Morning Edition.
 
Sunday 05/02/10
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Diet:
6:45am:
{1/2 cup Dry Rolled Oats, 1 cup Egg Beaters, 1/3- cup 1% Fat Cottage Cheese, 30- g Whey Protein Isolate, 1 tbsp Cocoa Powder} [Canola Oil]
12:30pm:
{8 oz Skinless Chicken Breast, 2 slices 100 cal Whole Wheat Bread, Lettuce, Mustard} [Canola Oil]
{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:
{3.8 oz Dry Spaghetti, Tomato Sauce} [Butter]
{8- oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I was lazy for most of the hours. It annoys me that I was that way. My diet was still good though, and tomorrow is a fresh Monday. I start my new routine that I have been developing in my head. I’m excited for that.


That was the day.




This concludes Entry #499.










Monday 05/03/10
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Diet:
6:30am:
{1 cup Dry Rolled Oats}
{2 large Egg Whites, 1 large Egg, 1 oz Skinless Chicken Breast, Onions, Red Bell Peppers} [Canola Oil]
1 Pear
12:30pm:
{2.5 small slices 100 cal Whole Wheat 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
5:20pm:
{3.8 oz Dry Spaghetti, Tomato Sauce} [Butter]
{8- oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Warmup:
5 min Run, varying gradient
Stretching
Cardio:
30 in Run, track, 15.5+ laps in 2nd inner lane
Core:
Plank, to failure, 3+ min
Cooldown:
5 min Run, varying gradient
Stretching



That was the workout.



The Day:

I guess it is fitting that on my 500th entry I choose to change my routine. My 500th entry! That deserves an exclamation mark.

My workout plan that I am developing will use Mondays as a “long run” day. The word “long” is of course relative, and in this case it means 30 minutes of running (not including the warmup and cooldown). I was overall fairly impressed with how I performed today. I battled through numerous pains as I adapted to running outside again. Nearing the end, I had a consistent cramp that alternated sides of my upper abdomen. But, I pushed through it all and came out extremely satisfied with my near 4 mile run in 30 minutes. I also particularly enjoyed the gruesome to-failure plank that I ended the workout with.

I’m looking forward to doing this again next week.




That was the day.




This concludes Entry #500.
 
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