Sunday, January 31, 2010

Day 20

Legs days are definitely the toughest workout days for me. Squats followed by lunges make me feel slightly nauseous by the end, and when I do my HIIT running afterward, it is easily the toughest part of my week.

Sorry for the lack of picture...I don't have a camera and the campus library was out of cameras, somehow. Hopefully one next week!

I find myself a bit impatient as I wait for the weight to come off...but it's for the best that I keep my caloric deficit minor. There are a whole host of health problems associated with losing weight too quickly. Ideally, I'd like to be in the mid 180's by graduation. I think that's possible if I stay committed and focused. We'll see how it goes.

Today's stats below:

Current Weight: 216.2 lbs.
Net Loss: 12.4 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Additional: At least 1 gallon of water.

Totals: 2039 Calories, 18.73% from fat, 41.00% from carbs, 40.31% from protein

Saturday, January 30, 2010

Day 19

My head's spinning.

Pardon me for the late post; I spent most of my day doing schoolwork. Spent the last 6 hours on a take home quiz for my math class, actually. Suffice it to say, I'm all studied out for a while.

My workout today was excellent. The overall lift was slow and concentrated - I could feel each muscle contraction with each repetition. At the end of the 75 minutes, with all the glycogen depleted from my bloodstream, I did my HIIT run. Even though it's only half the length of my non-lifting HIIT workouts, it's 12 minutes of absolute hell. My body is definitely still adjusting to the the high octane cardio workouts after so many years of long, slow distance.

Picture tomorrow! We'll see if there's any noticeable progress.

Today's stats below:

Current Weight: 216.4 lbs.
Net Loss: 12.2 lbs.
Workout: 75 minutes weightlifting, 12 minutes HIIT

Meal 1:
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
8 oz Atlantic Salmon Fillet - 200 calories, 48 from fat, 152 from protein
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals: 1989 Calories, 18.75% from fat, 40.57% from carbs, 40.72% from protein

Friday, January 29, 2010

Day 18

School's been busy, but I've been keeping up with everything. I attribute my boundless energy to my workout and eating plan.

You've heard the axiom, "If you take care of your body, your body will take care of you"? Well my body is definitely taking good care of me right now. I feel fantastic every day; I wake up every morning feeling refreshed and ready to take on the day. Some days I am surprised with how much energy I have in the morning.

Also, today during my weighin was the first time I looked in the mirror and saw discernible change since I've started this program. Felt good.

Still about a week and a half from making this available to the public. Anyone looking backward will find it weird that I was talking to myself, but up until the point I release this to friends and family, I consider this sort of a diary. Don't judge me. :P

Anyway, exciting times ahead. My workouts will help me brave the frigid cold, I hope.

Today's stats below:

Current Weight: 216.8 lbs.
Net Loss: 11.8 lbs.
Workout: 24 minutes HIIT

Meal 1:
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 from protein.
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
3 oz pork - 165 calories, 63 from fat, 44 from carbs, 58 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
8 oz Atlantic Salmon Fillet - 200 calories, 48 from fat, 152 from protein
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.

Additional: At least 1 gallon of water.

Totals: 1894 Calories, 20.09% from fat, 39.94% from carbs, 40.02% from protein

Thursday, January 28, 2010

Day 17

Sorry for the late post. School's been busy and I don't really have time to elaborate tonight. Longer post tomorrow.

Today's stats below:

Current Weight: 216.0 lbs.
Net Loss: 12.6 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
3 oz pork - 165 calories, 63 from fat, 44 from carbs, 58 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.

Additional: At least 1 gallon of water.

Totals: 1874 Calories, 19.18% from fat, 40.37% from carbs, 40.50% from protein

Wednesday, January 27, 2010

Day 16

I upped my fluid intake yesterday. Must've flushed some extra salt and water weight from my system.

Overall, this has been a really good training week so far - I've been averaging 8 hours of sleep a night and have been able to hit each of my workouts with maximum intensity, upping my weight and/or reps in each lift so far this week. Tomorrow's chest and tris though - I doubt I'll be able to add to last week's massive gains, but hopefully I can sustain the weight I put up Saturday.

That's all I've got for now. Schoolwork intensity is picking up, so posts like yesterday may be more frequent as the semester wanes on.

Cheers.

Today's stats below:

Current Weight: 217.2 lbs.
Net Loss: 11.4 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

2019 Calories, 18.10% from fat, 42.22% from carbs, 39.72% from protein

Tuesday, January 26, 2010

Day 15

Busy day, no time for a lengthy discourse.

Today's stats below:

Current Weight: 218.4 lbs.
Net Loss: 10.2 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 tbsp olive oil - 120 calories, 120 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

1879 Calories, 20.36% from fat, 38.72% from carbs, 40.98% from protein

Monday, January 25, 2010

Day 14

Two weeks in!

I must admit, my raw scale number is a bit discouraging. I appear to have gained weight this week. More specifically, I appear to have gained a pound overnight. Not quite sure how that happened, but I'm not too worried about it. Presumably it's water retention. More accurate and telling measurements would include body fat percentages and soft tape measurements. However, my budget being what it is...maybe some other time.

I'm sticking to my guns on this one though. I have no doubt that the weight will drop sooner or later.

Today's stats below:

Current Weight: 219.6 lbs.
Net Loss: 9.0 lbs.
Workout: 23 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

1969 Calories, 19.15% from fat, 40.58% from carbs, 40.33% from protein

Sunday, January 24, 2010

Day 13

It's been interesting to see the effect of this program over the first two weeks. During the first week, I dropped an incredible amount of water weight (thanks, Holidays) but have since stagnated.

This week, instead of incredible changes in weight, I've had incredible changes in strength. My bench press, for example, went up from a mere 155 lbs for 3 sets of 12 to 205 lbs for 3 sets of 12 in the 5 days between chest/tri lifting.

I suspect that though my weight has hit a plateau, my weight distribution of muscle to fat is shifting a bit. This would be easier to prove with pictures. Luckily, I've started taking pictures! I think I'll post the first two today.

Current Weight: 218.4 lbs.
Net Loss: 10.2 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.


Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 6:
8 oz Atlantic Salmon Fillet - 200 calories, 48 from fat, 152 from protein
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

1879 Calories, 19.51% from fat, 41.48% from carbs, 39.06% from protein


Saturday, January 23, 2010

Day 12

Ahhhh, the weekend. The weekend means I can take time to lift because I don't have a class to rush off to right after. I'm looking forward to my workout this morning and can't wait to get started.

Chest and Tri's today. Usually on weightlifting days, I work two muscle groups and have 3 exercises dedicated to those groups. Additionally, between sets, I do ab work on two of my three different kinds of lifting days. Chest and Tris are coupled with core abs, Back and Bis are coupled with obliques, and Shoulders and Legs stand alone (believe me, extra work is unnecessary on those days).

The other nice thing about weekends is that I get to sleep in. Now, 8am might not seem like sleeping in to most, but that's the equivalent of sleeping 'til noon for me these days. I feel strong and rested this morning. Feeling rested is typically a rarity during the semester

Here are the day's stats!

Current Weight: 218.4 lbs.
Net Loss: 10.2 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.


Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box of Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

2029 Calories, 19.15% from fat, 41.18% from carbs, 39.72% from protein

Friday, January 22, 2010

Day 11

Slight red flag today, as my right knee seems to have an unnatural ache in it. I felt it very slightly while I was running this morning, but I really felt it on the walk to class today. Luckily, I have two full days off cardio and my weightlifting routines don't involve legs on those days. I'll ice as much as possible over the weekend and hope it's better come Monday.

Current Weight: 218.4 lbs.
Net Loss: 10.2 lbs.
Workout: 26 minutes HIIT

Meal 1:
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.


Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box of Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Additional: At least 1 gallon of water.

Totals:

1865 Calories, 18.28% from fat, 38.34% from carbs, 43.43% from protein

Thursday, January 21, 2010

Day 10

I find that the more tired I am, the more I crave processed foods. When I wake up in the morning, all of the things I've planned out for my meals sound delicious and fulfilling. However, by the end of the day, my clean diet seems rather spartan, and even though my stomach is full, my mouth is less than impressed.

I need to keep in mind that food is fuel. Food is not an end, but a means to keep my body healthy and my mind focused during this last semester as an undergraduate. Sometimes that is difficult to keep in perspective. Hopefully with time, that will change.

It's only been 10 days and already I've noticed changes in how I feel physically. I really believe that this sort of lifestyle is something I can sustain for the rest of my life, and if so, I think it will help make me a more organized, productive, and overall happier person.

Here are the stats for today.

Current Weight: 218.6 lbs.
Net Loss: 10.0 lbs.
Workout: 60 minutes weight training, 12 minutes HIIT

Meal 1:
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
2 Tbsp Skippy's Natural PB - 190 calories, 130 from fat, 30 from carbs, 30 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 from protein.
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 4:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.


Meal 5:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Additional: At least 1 gallon of water.

Totals:

1934 Calories, 18.92% from fat, 39.19% from carbs, 41.93% from protein

Wednesday, January 20, 2010

Day 9

Forgot to post this morning, but I did have everything laid out. It's been a busy day today, and I'm too tired to post much.

Here are the stats anyway.

Current Weight: 219.2 lbs.
Net Loss: 9.4 lbs.
Workout: 20 minutes HIIT

Meal 1:
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 5:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.

Additional: At least 1 gallon of water.

Totals:

1929 Calories, 17.73% from fat, 40.12% from carbs, 42.19% from protein

Tuesday, January 19, 2010

Day 8

Got the camera! Took a picture. But I'm on a lab computer, not my home computer, so I'll post it later. It's a decent "before" shot and will allow me to benchmark progress.

I've also found that the rec's body fat measurement is done using electrical impedance - a decidedly unreliable way to measure body fat. So I could pay $3 for an unreliable test or I could pay $20 for my own set of calipers for measuring body fat. I will probably do that, as well as get a $7 myotape measuring device for taking waist, arm, and leg measurements on a monthly basis.

In other news, my weight has gone up a slight amount. No idea why, and I'm not too concerned. If it continues to accelerate upwards, I might be concerned, but for now it's no big deal.

Cheers.

Current Weight: 219.6 lbs.
Net Loss: 9.0 lbs.
Workout: 50 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Smokin' Ox Side Salad - 210 calories, 135 from fat, 51 from carbs, 24 from protein.

Meal 4:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.

Meal 5:
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.

Additional: At least 1 gallon of water.

Totals:

1969 Calories, 21.69% from fat, 37.37% from carbs, 40.94% from protein

Sunday, January 17, 2010

Day 7

Woo! If I make it through today, I make it through a week! The novelty is still fresh, so I'm not too concerned. However, once I approach the 1 month mark, I believe that progress will be more difficult.

I did find two facts that should aide in benchmarking my progress. I can obtain a digital camera from the library, and I can get my body fat percentage tested at the rec center. I plan on taking weekly photos and getting my body fat tested monthly. First photo will be either tomorrow or Saturday. Maybe I'll take one tomorrow as a "before" picture, then every Saturday from that point forward.

Also, it looks like I've reached a "plateau". ;) In truth, this means I've finally shed the water weight I've been holding onto for the holidays. Now that my 4 main food groups are no longer salt, fat, sugar, and alcohol, my body's had a chance to repair itself and has shed some excess water retention.

The good news is that with the water weight shed, I can begin to burn a higher ratio of fat in my weight loss. So with some allowance for day to day variance, most of the weight shed from this point forward will be body fat. :D

Current Weight: 219.0 lbs.
Net Loss: 9.6 lbs.
Workout: 5 minute warmup, stretching, 20 minutes HIIT (1 minute hard, 2 minutes moderate).

Meal 1:
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.

Meal 4:
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 5:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.

Additional: At least 1 gallon of water.

Day 6

Today will be the first test of my workout. I will be going out to Buffalo Wild Wings with an old friend and need to show incredible restraint. I will be having their side salad with some tuna I bring with me. It won't be easy, but I think I can manage.

The side salad I have there will slightly put me over my caloric allowances, but I'll make up for that tomorrow by trimming a few calories off.

In other news, the first week water weight loss continues. We'll hit 10 lbs by the 1 week mark, for sure. Again, if I don't notice any decreasing strength or general malaise, I'm going full steam ahead. Presumably, this'll catch up with me sooner or later if it's too great a caloric deficit. For now though, I'm doing well.

Without further adieu - Day 6 Statistics:

Current Weight: 219.2 lbs.
Net loss: 9.4 lbs.
Workout: Weightlifting (Chest/Tris/Core Abs) - 60 minutes, Biking - 15 minutes.

1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2 Slices Nature's Own 100% Whole Wheat Bread - 140 calories, 27 from fat, 89 from carbs, 24 from protein.
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
1/2 Cup of Gruel - 150 calories, 25 from fat, 105 from carbs, 20 from protein.
1 BWWs Side Salad - 210 calories, 135 from fat, 51 from carbs, 24 from protein.

Totals: 2009 calories, 20.68% from fat, 39.60% from carbs, 39.72% from protein.

Saturday, January 16, 2010

Day 5

I'm a bit concerned about the speed at which I'm losing weight. However, it is still the first week, so it's probably mostly water weight. I'm drinking well over a gallon of water a day, so I should be fine in terms of hydration. Perhaps I'm flushing salt out of my system.

When the body loses weight slowly, it burns mostly fat and retains lean mass. Metabolizing and losing fat is the goal here. Ideally, I'd like to keep as much lean mass on me as possible so my body fat percentage decreases along with my weight. If the body loses weight too quickly, it begins using its own lean mass as fuel - namely muscle. If that begins to happen, I will notice a persistent soreness and weakness at the gym. However, this morning I feel strong. I take this as a sign that my muscles are repairing adequately.

As far as food goes, I'm never starving and never stuffed. I've set up my meals so that I eat about 6 times a day. That keeps my body burning energy all day long. Occasionally I'll feel slightly hungry, but I believe that's because I have yet to find an appropriate routine that spaces the 6 meals out evenly. I may begin posting my meals rather than my ingredient list in the near future.

In future weeks, I anticipate weight loss to be on the order of roughly 1% of my body weight. So 2-3 pounds per week would be appropriate. So here we go -

Day 5 Statistics:

Current Weight: 220.2 lbs.
Net loss: 8.4 lbs.
Workout: Weightlifting (Shoulders/Legs/Lower Abs) - 60 minutes, Biking - 15 minutes.

Food:

1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2 Slices Nature's Own 100% Whole Wheat Bread - 140 calories, 27 from fat, 89 from carbs, 24 from protein.
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.
1 Medium Naval Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.
1/2 Cup of Gruel - 150 calories, 25 from fat, 105 from carbs, 20 from protein.


Totals: 1979 calories, 16.70% from fat, 42.17% from carbs, 41.13% from protein.

Friday, January 15, 2010

Day 4

For the record, regardless of when I get around to posting the information, I always weigh myself first thing in the morning, immediately after using the washroom. That seems to be the most consistent time to weigh and the most honest.

Food schedule is developed before the day I eat to ensure I stick to the plan. I don't eat anything that's not on my chart.

Day 4 Statistics:

Current Weight: 221.6 lbs.
Net loss: 7.0 lbs.
Workout: 33 minutes running.

Food:

2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
3 oz pork - 165 calories, 63 from fat, 44 from carbs, 58 from protein.
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.
1 cup chili - 475 calories, 62 from fat, 242 calories from carbs, 170 from protein.

Totals: 1905 calories, 17.08% from fat, 39.24% from carbs, 43.68% from protein.

Wednesday, January 13, 2010

Day 3

Day 3 Statistics:

Current Weight: 222.0 lbs.
Net loss: 6.6 lbs.
Workout: 60 minutes weightlifting, 10 minutes running.

Food:

2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
1 Box Green Giant Healthy Weight Veggies - 180 calories, 45 from fat, 95 from carbs, 40 from protein
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.
1 cup chili - 475 calories, 62 from fat, 242 calories from carbs, 170 from protein.

Totals: 1920 calories, 16.05% from fat, 43.49% from carbs, 40.46 from protein.

Day 2

Day 2 Statistics:

Current Weight: 224.0 lbs.
Net loss: 4.6 lbs.
Workout: 32 minutes running @ 10 minutes/mile, 15 minutes stretching
Food:

2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
1 Box Green Giant Healthy Weight Veggies - 180 calories, 45 from fat, 95 from carbs, 40 from protein
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Medium Tangelo Orange - 47 calories, 0 from fat, 39 from carbs, 8 from protein.
1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.
3 oz pork - 165 calories, 63 from fat, 44 from carbs, 58 from protein.


Totals: 1637 calories, 18.85% fat, 39.00% carbs, 42.15% protein.

Tuesday, January 12, 2010

Day 1

Day 1 Statistics:

Starting Weight: 228.6 lbs.
Workout: 50 minutes weightlifting (chest, tris, core abs), 13 minutes running
Food:

2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1 Medium Sweet Potato - 130 Calories, 0 from fat, 120 from carbs, 10 from protein.
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Prego Heart Smart Roasted Red Pepper and Garlic Sauce - 70 calories, 13 from fat, 52 from carbs, 5 from protein.
1 Box Green Giant Healthy Weight Veggies - 180 calories, 45 from fat, 95 from carbs, 40 from protein
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Medium Tangelo Orange - 47 calories, 0 from fat, 39 from carbs, 8 from protein.
1 Tbsp PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 20 from carbs, 5 from protein.

Totals: 1472 calories, 13.28% fat, 40.45% carbs, 46.67% protein.

Saturday, January 2, 2010

New Year Goals.

I have electronic and hard copies of a rather lengthy list of life goals that I spend more time adding items to than checking items off of (for now, anyway).

This year, I have three that I wish to focus on:

  • Improve organization
  • Control eating
  • Go skydiving
For most of my life, my organization has impeded my ability to be an efficient, productive person. So starting yesterday, I am working to improve this quality by forcing myself to clean my bedroom once per week and fully clean every room of the apartment once per month.

I have struggled with weight gain (and loss and gain and loss and gain) for a few years now. I have a relatively successful exercise routine, but could stand to do a better job of controlling my eating. I shall limit myself to a range of 1900-2100 calories per day on average (calculating averages once per week).

Skydiving's a more enjoyable, leisurely goal to check off the bucket list. I'd like to do that this summer on my road trip (if I take it) somewhere in Arizona or Colorado. Otherwise, I'd be okay going skydiving in Chicago on my birthday.

I'll keep a log here of my progress.

Cheers.