Sunday, February 28, 2010

Day 47

Sometimes I have strange dreams and nightmares. Last night, my dream included me staring into the mirror and seeing that I had regained all my lost weight. I was really angry with myself and in disbelief that I had allowed that to happen. It took me a few seconds upon waking to realize that it was just a dream.

However, I did get a glimpse at what could happen if I let my health habits slip by the wayside. It's not hard to gain weight and eat junk food. In fact, it's really easy. It's hard to keep focus and hard to pass up junk on a regular basis. Luckily, I don't keep any in the apartment, otherwise I could have a few problems.

Anyway, time for bed for me. Cheers.

Current Weight: 203.4 lbs
Net Loss: 25.2 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
1 Cup of Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein.

Meal 2:
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 4:
1 Cup Spinach - 22 calories, 0 from fat, 14 from carbs, 8 from protein.
1 Cup Broccoli - 54 calories, 6 from fat, 32 from carbs, 16 from protein
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 from protein.

Meal 5:
1 Cup Strawberries - 50 calories, 0 from fat, 48 from carbs, 2 from protein
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 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, 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: 2045 Calories, 19.51% from fat, 39.41% from carbs, 41.08% from protein.

Day 46

Whoops, forgot to post yesterday.

I began adding in more fresh veggies to my diet yesterday. I cannot stress enough the importance of washing these thoroughly BEFORE cooking to eat.

You see, spinach is grown in sand. So the leaves often have sandy coatings on them, meaning they have to be washed very, very well prior to consumption otherwise you get gritty spinach (like I ate yesterday). Lesson learned - wash food thoroughly even if you will be cooking it before you eat it.

My lift yesterday was excellent. My legs feel strong and lean, and that was reflected both in my squat workout and in a physical inspection of them afterward. The definition in those muscle groups is really coming along and is encouraging to see.

Okay, on with the day. Sorry for the delay!

Current Weight: 205.4 lbs
Net Loss: 23.2 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
1 Cup of Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein.

Meal 2:
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 4:
1 Cup Spinach - 22 calories, 0 from fat, 14 from carbs, 8 from protein.
1 Cup Broccoli - 54 calories, 6 from fat, 32 from carbs, 16 from protein
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 from protein.

Meal 5:
1 Cup Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 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, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.
Totals: 2005 Calories, 19.45% from fat, 38.95% from carbs, 41.60% from protein.

Friday, February 26, 2010

Day 45

Lots of fish today! Good thing because today's dietary schedule is meant to be a bit higher in fat.

I find that it's easier to be complacent about my body as I begin to notice physical changes - especially as my body hits weight loss plateaus that are all too common when attempting to lose a substantial amount of weight. Luckily, I have an iron will and tons of support from those of you who read this blog.

I find some of the best sources of continuing inspiration from my faith. My understanding is that Christ calls us to distance ourselves from societal norms and follow His lead. He treated His body as a temple and asks us to do the same. Especially as we are charged with The Great Commission. I'm not typically very vocal in my faith, but I do wear a cross daily now. The responsibility that comes with that symbol is to live my life in a way that reflects the love and care I've been shown by my Lord. We are to be Christ for others and let his love shine through us. I am never of clearer mind and never more mentally sound and cognitively balanced than when I am living a healthy lifestyle. Though temptation to deviate comes daily, I hope that I can maintain this lifestyle consistently for the rest of my life.

Only a week 'til Spring Break!! Cheers.

Current Weight: 206.8 lbs
Net Loss: 21.8 lbs.
Workout: 23 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slices 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:
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 4:
8 oz Tuna - 240 calories, 36 from fat, 0 from carbs, 204 from protein.
1 Slices Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
1 oz Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
8 oz Salmon - 200 calories, 48 from fat, 0 from carbs, 152 from protein.

Additional: At least 1 gallon of water.

Totals: 2099 Calories, 23.34% from fat, 36.78% from carbs, 39.88% from protein.

Thursday, February 25, 2010

Day 44

Whew, what a week so far. Professors are really piling it on as we approach the midpoint of the semester (yay, Spring Break!).

I've been reading quite a bit about the biochemical mechanisms by which fatty acids are stored in adipose tissue. In short, fructose, sucrose, and high fructose corn syrup all exacerbate fat mass gain. Therefore, as a rule of thumb, it's probably best to stay away from refined carbs, stick with complex carbs (whole grains) and vegetable based carbs.

Little bit of dietary insight for the day. For my part, I'll be trying to incorporate more vegetables in my daily diet. Mostly from edamame, spinach, and broccoli, I think.

Anyway, time for bed.

Cheers!

Current Weight: 207.6 lbs
Net Loss: 21.0 lbs.
Workout: 60 minutes weightlifting, 15 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
2 Slices Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.


Meal 3:
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 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
2 Slices Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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: 1999 Calories, 17.06% from fat, 40.82% from carbs, 42.12% from protein.

Wednesday, February 24, 2010

Day 43

Long day, short post. Peace.

Current Weight: 206.6 lbs
Net Loss: 22.0 lbs.
Workout: 25 minutes HIIT

Meal 1:
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
1 Cup of Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 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, 18 from fat, 58 from carbs, 24 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.


Meal 3:
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 4:
1 oz Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.
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, 18 from fat, 58 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 Cup Cottage Cheese - 90 calories, 20 from fat, 22 from carbs, 48 from protein.

Additional: At least 1 gallon of water.

Totals: 2149 Calories, 22.01% from fat, 36.95% from carbs, 41.19% from protein.

Tuesday, February 23, 2010

Day 42

Back in the 60's, Walter Mischel at Stanford University wrote a paper called, "Predicting adolescent cognitive and self-regulatory competencies from preschool delay of gratification: Identifying diagnostic conditions". It was the follow-up to a study he conducted that became colloquially known as "The Marshmallow Test".

4 year olds were placed in a room and given a marshmallow. They were told that they were going to be left alone for 15 minutes, and if they could wait for those 15 minutes without consuming the marshmallow, they would be given a second marshmallow to eat along with the first.

Most of you probably don't remember what being 4 years of age is like. It seems that waiting 15 minutes to eat a sugary treat is the equivalent of asking an adult to wait 'til 8pm for breakfast. Roughly two thirds of the children ate the marshmallow within the 15 minutes. The other third were given the 2nd marshmallow.

Years later, these children were tracked down in mid-adolescence to see what, if any, notable differences existed between them. The children who had resisted temptation and waited the 15 minutes were all doing excellently. They had good grades in school, worked hard, and scored higher on the SAT than the children who had given in. The children who had given in...well, some had good grades, but many had discipline problems, others had poor grades, etc.

So what's the lesson here? At a young age, the children who had resisted the temptation of the initial marshmallow had mastered an important key to overall success in life. Self discipline and delayed gratification are difficult to maintain at any age, but those who do ensure themselves a much greater reward than those who take the easy, quick, instant reward.

This is prevalent in all realms of society. One truth that permeates across the board - at the office with work, at home with a marriage, at school with grades - is that nothing worth having comes easy. Often we must maintain stalwart mental control in order to achieve happiness at the expense of pleasure.

Every day when I wake up at 5am, eat, and go work out, there are moments when I find difficulty in progressing with my routine. A particularly cold morning may entice me to stay in bed, the 9th rep of a set of 10 bench presses may be frustratingly difficult, and the 2nd to last running interval, as mentioned yesterday, may make me want to quit. However, no matter the hurdle, I angrily refuse to throw in the towel.

Most of the barriers between you and your goals are psychological, but there are many little tricks we can teach ourselves to keep pressing forward. Many people recite a mantra in their head to keep themselves pushing through uncomfortable conditions. Mine is this: Don't eat the marshmallow.

Current Weight: 207.4 lbs
Net Loss: 21.2 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
1 Cup of Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.
10 Spears Asparagus - 90 calories, 0 from fat, 61.2 from carbs, 29.8 from protein.


Meal 3:
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 4:
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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: 2039 Calories, 16.28% from fat, 41.60% from carbs, 42.17% from protein.

Monday, February 22, 2010

Day 42

Very exciting day today!

Today I found out that I now, again, fit into my old 34 waist khaki's. I fit into them for a brief time in the fall, but haven't sustained fitting into size 34's since high school.

Given that I still have quite a bit of fat left to trim from my frame, I suspect I may be able to fit into 32s before my weight loss is over. For now though, it feels good to have dropped a waist size. For the record, at my peak, I was a size 42 (yuck).

Anyway, 2nd to last week before Spring Break. I don't know about you, but the 2nd to last of...anything is very difficult for me, typically.

For example, the 2nd to last interval during my HIIT training. That's always the toughest interval. Luckily, I was blessed with an iron will and a stubborn demeanor. Those don't often play to my favor, but in this case they definitely do.

Anyway, off to do more work.

Cheers.

Current Weight: 207.8 lbs
Net Loss: 20.8 lbs.
Workout: 25 minutes HIIT

Meal 1:
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
1 Cup of Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein.

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

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 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:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
4 oz Boneless Chicken - 110 calories, 10 from fat, 0 from carbs, 100 from protein.
1 Cup Breakstone's 2% Milkfat Small Curd Cottage Cheese - 180 calories, 40 from fat, 44 from carbs, 96 from protein.

Additional: At least 1 gallon of water.
Totals: 2029 Calories, 20.35% from fat, 39.53% from carbs, 40.12% from protein.

Sunday, February 21, 2010

Day 41

Hey all. This weekend was pretty refreshing, but I'm rather sick of the cold. I hope there's only a few days left of the sub-freezing weather this season. I'm not sure I can take too much more.

It's supposed to be in the high 30s for most of the week, which is...reasonable. I can't overemphasize how much I despise the cold.

I'll be home for Spring Break in a little under 2 weeks. I think my friends and family will be surprised at my progress in such a short time, although the real surprise will come at Graduation when I'm (hopefully) much leaner than I've been in a long time.

Anyway, time to get to bed. Cheers.

Current Weight: 209.0 lbs
Net Loss: 19.6 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
1 Cup of Strawberries - 50 calories, 0 from fat, 48 from carbs, 2 from protein.

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

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 4:
1 Cup Raspberries - 60 calories, 0 from fat, 52 from carbs, 8 from protein
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.
Meal 5:
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 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: 2064 Calories, 19.13% from fat, 40.11% from carbs, 40.75% from protein.

Saturday, February 20, 2010

Day 40

Just a stats update today, as schoolwork is keeping me swamped during the rush 'til Spring Break. Hasta manana!

Current Weight: 207.8 lbs
Net Loss: 20.8 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
1 Cup of Strawberries - 50 calories, 0 from fat, 48 from carbs, 2 from protein.

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

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 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.
1 Cup Strawberries - 50 calories, 0 from fat, 48 from carbs, 2 from protein

Meal 5:
1 Box Green Giant Healthy Weight Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.
1/4 Cup Yoga Organic Long Grain Brown Rice - 170 Calories, 9 from fat, 145 from carbs, 16 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 - 50 calories, 9 from fat, 29 from carbs, 12 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: 2054 Calories, 19.13% from fat, 40.11% from carbs, 40.75% from protein.

Friday, February 19, 2010

Day 39

I've been feeling pretty tired these last couple of days during my workouts, so I stepped up my caloric intake a bit today. It's important that I have the energy to complete my workouts and don't lose weight TOO quickly. Otherwise I run the risk of losing muscle mass. Plus, some variety in caloric input helps keep the body on its toes.

Anyway, it's been a long day, and I still need to get to the grocery store before I can relax. Take care!

Stats below.

Current Weight: 209.2 lbs
Net Loss: 19.4 lbs.
Workout: 25 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

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

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.
1/2 tbsp Extra Virgin Olive Oil - 60 calories, 60 from fat, 0 from carbs, 0 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.
1 oz Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1 Cup Breakstone's 2% Milkfat Small Curd Cottage Cheese - 180 calories, 40 from fat, 44 from carbs, 96 from protein.

Additional: At least 1 gallon of water.
Totals: 2219 Calories, 23.48% from fat, 35.33% from carbs, 41.19% from protein.

Thursday, February 18, 2010

Day 38

The toughest part about my day today seemed to be my morning workout. It was grueling, as I incorporated supersets into my lifting routine for the first time. I think what I'm going to do is superset one body part for 3 weeks at a time and rotate through all 6 groups I'm training. That should keep me busy for a while.

This 3 week cycle will be supersets of chest. Both my chest and my triceps are embarrassingly fatigued - even thinking about doing pushups is making me tired right now.

So the supersets will go as follows:

3 weeks - chest
3 weeks - back
3 weeks - legs
3 weeks - triceps
3 weeks - biceps
3 weeks - shoulders

So if, 18 weeks from now, I'm still following this, then I'll have to find a new way to change up my weightlifting routine once a weekish. :P

I hit the 20 lbs of weight loss mark. A bit anticlimactic. I think the most important barriers will be the current weight barriers. 200 lbs is the first big one to pass. We're approaching it though and will get there probably a bit after the next body fat test.

Stats are below.

Cheers!

Current Weight: 208.6 lbs
Net Loss: 20.0 lbs.
Workout: 25 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
2 Slice Nature's Own 100% Whole Wheat Bread - 100 calories, 18 from fat, 58 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 Cup Breakstone's 2% Milkfat Small Curd Cottage Cheese - 90 calories, 20 from fat, 22 from carbs, 48 from protein.

Additional: At least 1 gallon of water.
Totals: 2089 Calories, 17.28% from fat, 40.50% from carbs, 42.22% from protein.

Wednesday, February 17, 2010

Day 37

Long day, no time for a post. Happy Ash Wednesday and happy pitchers and catchers reporting to Spring Training day. Catch ya tomorrow.

Current Weight: 208.6 lbs
Net Loss: 20.0 lbs.
Workout: 25 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

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

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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: 2059 Calories, 22.00% from fat, 37.49% from carbs, 40.50% from protein.

Tuesday, February 16, 2010

Day 36

As I indicated a few days ago, the time restrictions during the week limit the amount of attention I can give to these posts. Today's post won't be too long, as a result.

My squats continue to climb, seemingly without bound. Today I squatted 265 lbs for 5 sets of 10. My legs are indicating their hatred for me (and this attitude will be especially clear during tomorrow's run), but I felt good about the weight I put up.

I wonder if I will continue to gain strength, or if I will stagnate and then fall as I lose weight. That's probably for me to decide, eh?

I'm keeping a close eye on the weight I'm putting up, and most seem to be asymptotically approaching a limit. My bench press has stalled out completely at 205 lbs for 3 sets of 10. At this point, however, I'd be comfortable with maintaining my muscle mass and strength while losing fat mass. We'll see how things shake out.

Also, I'm giving up Facebook for Lent. That should give me some of my time back. Most of it will be devoted to prayer, but some of it may trickle its way to these posts.

Anyway, stats below. Cheers.

Current Weight: 209.8 lbs
Net Loss: 18.8 lbs.
Workout: 60 minutes weightlifting, 13 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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: 2059 Calories, 21.56% from fat, 38.32% from carbs, 40.12% from protein.

Monday, February 15, 2010

Day 35

There are probably research opportunities for those who wish to test the body's ability to adapt to adverse conditions and the body's increased efficiency when left to steady state conditions.

When I see my weight stagnate for a period of time, my instinct is to tweak my diet and my workouts a little bit. It's something I should be doing on a semi-regular basis anyway, but I took the recent stall as an opportunity to make a few changes.

For starters, I've incorporated a little dairy into my diet for the first time in ages in the form of cottage cheese. Additionally, yesterday's workout ended with a burnout set of bicep curls and HIIT that pushed my speed up to 10.6 mph (progressively) rather than the typical 10.0 mph my intervals are at. I attribute my sudden drop in weight to those changes yesterday.

Today I continued to increase my speed and completed my last minute interval at 11.0 mph. I feel great and am excited for what promises to be a punishing, brutal leg workout tomorrow. Leg days are always the toughest. Running in a close second is the first HIIT day AFTER leg day.

Cheers!

Current Weight: 209.6 lbs
Net Loss: 19.0 lbs.
Workout: 23 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1/2 Cup of Edamame - 106 calories, 43 from fat, 25.8 from carbs, 37.2 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 210 Calories, 15 from fat, 159 from carbs, 36 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 from protein.

Meal 6:
4 oz Boneless Chicken - 110 calories, 10 from fat, 0 from carbs, 100 from protein.
1 Cup Breakstone's 2% Milkfat Small Curd Cottage Cheese - 180 calories, 40 from fat, 44 from carbs, 96 from protein.

Additional: At least 1 gallon of water.
Totals: 2075 Calories, 21.27% from fat, 38.06% from carbs, 40.71% from protein.

Sunday, February 14, 2010

Day 34

Hey all,

The scale isn't budging much recently, but that's all right. I'm still tinkering with my diet and workouts. Yesterday I introduced cottage cheese as the first dairy product I've had in a long time. I forgot how delicious cottage cheese can be, but I probably will only buy a tub of it on occasion, since I find that I get sick of it rather quickly.

Today's workout included burnout drop sets of bicep curls. Suffice it to say that my arms are pretty dead and probably will be for the first half of the week.

I really enjoy back to back lifting days on Saturday and Sunday. They leave me feeling strong and ready to take on the week. The weekday lifting sessions are slightly less relaxed - partially because I have other appointments and classes to get to, and partially because the weight room is more populated. I try to get there as early as I can (6am most days) to avoid the rush, but some days the rec is crowded even at that hour because of ROTC lifting.

Sidenote: one of my pet peeves is girls who talk on the cell phone while they walk on the treadmill. Ugh, I saw two girls doing that today, and I wanted to chuck their phones through the plate glass in front of them.

Anyway, here are today's stats.

Cheers!

Current Weight: 211.6 lbs
Net Loss: 17.0 lbs.
Workout: 60 minutes weightlifting (Back, Bis, Obliques), 13 minutes HIIT

Meal 1:
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
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 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 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.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 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: 2019 Calories, 21.27% from fat, 38.06% from carbs, 40.71% from protein.

Saturday, February 13, 2010

Welcome! (Day 33)

This is my introductory post to the "public". Welcome! Feel free to browse through the last month's worth of posts...but most of what you'll want to know is in this monster post. They won't all be this long (or even close). Enjoy your visit and come back often!

So here's my story, for those unaware.

I was a 3 sport varsity athlete all through high school and was generally in good shape. Upon leaving high school, I was faced without structured physical activity for the first time in 4 years. Predictably, I did absolutely nothing. I could not have been lazier. To the point that within 2 short years, I reached a staggering weight. On May 15th, 2007, I weighed in at 300 lbs.

In the 33 months since then, I've lost the majority of the weight. I am healthier and in better shape. However, until recently, I still struggled to maintain a healthy balance between the food I ate and my daily activity. I found myself opening the fridge for absolutely no reason every few minutes to get food to eat. Over this past Christmas break, my weight began creeping upward again towards a direction I didn't want to see it heading. So I devised a complete lifestyle change in an effort to do two things:

1) lose the rest of my excess, unnecessary fat in a healthy, scientific manner.

2) break the poor eating habits I have developed over the years.

The results, through 33 days, have been staggering beyond anything I would have expected. I have lost 17.0 lbs since the beginning of this program. My strength and endurance have increased substantially. My resting heart rate (a good indicator of cardiovascular fitness) is the lowest it's ever been (54 bpm).

More importantly, I sleep like a baby every night, my stress levels are through the floor, and I am more focused and productive than I can remember being in a long time.

Now, as a goal oriented person, I am setting a few goals for myself. First and foremost, I will reduce my body fat percentage to ~9%.

Following that, I have a few athletic goals I'd like to achieve - mostly associated with running. As we age, our bodies lose the ability to activate fast twitch muscle fibers. We also lose flexibility and become more injury prone when exerting ourselves explosively. So my first running goals will be for relatively shorter distances (e.g., a sub-5 minute mile). Eventually, I'll work my way up in distance to (hopefully) marathons.

However, that's not the focus of this blog. This blog exists because I have executed my lifestyle change faithfully and perfectly for the past 33 days. I will continue to pursue perfection, and while I will fall short of that goal, I maintain that I can still attain excellence in my committment to a new and improved lifestyle.

By publishing my daily statistics on a forum where my friends and family can follow, I ensure an extra layer of accountability as projected by the expectations of those who choose to read. That is, you can help me by reading this blog regularly, if it suits you.

Now, there are rules to what I'm doing. They are detailed below. Even further below are my stats for the first month and my stats for today.

Daily statistics along with a brief (sometimes VERY brief) summary of my progress will be posted each day. The time I post is variable, unfortunately, but my diet is pre-planned, and my weight is measured at the same time each day.

Thanks for reading and thanks for your support.

Rules, then data below:

The Food:

1) No drugs (caffeine, alcohol)

I find that caffeine keeps me awake and more stressed, so I'm up for longer periods of time and get less work done. That vicious cycle interferes with my daily life and leaves me feeling progressively more tired and drained.

Alcohol is popular, socially, at my school. However, imbibing is often taken to extremes. Any alcohol will likely inhibit my progress, so I am abstaining until I have achieved my physical goals.

2) No processed foods

Everything I eat will likely be an ingredient (or comprised of reasonable ingredients) utilized by the home chef. They are clearly recognizable from their plant and/or animal counterparts. Counterexample: no chicken nuggets.

3) Calorically low, nutritionally high foods should comprise the bulk of my diet.

I find there's an inverse relationship with the nutritional content and the caloric content of food. For example, a McDonald's double quarter pounder with cheese (an old favorite of mine) has 780 calories and a ton of protein, salt, fat, and sugar. Conversely, 2 cups of blueberries (a LOT of blueberries) has 120 calories, a range of antioxidant properties, 50% or more of your daily requirements in Vitamins C, K, and Manganese, and decent quantities (5-10%) of almost every other vitamin and mineral.

Unsurprisingly, processed foods are almost always more calorically dense than their fresh, unadulterated counterparts. This rule and rule 2 go hand in hand.

4) Drink at least a gallon of water every day.

The body's metabolic processes are restricted if I am not well hydrated. So I will ensure daily hydration by drinking at least a gallon (sometimes more) of water per day. Additionally, this will keep my kidneys flushed while I take in higher protein than most people.

5) Caloric intake will be analyzed monthly to determine if increases or decreases need to be made.

This month, I lost weight quickly. Because this is the beginning of the program, some of the lean mass sacrificed may have been water weight from the holidays, but I'm certain that not all of the weight lost was fat mass. 17.0 lbs of fat mass in a month is impossible for someone starting at my size without sacrificing an equally large percentage of lean mass in the form of muscle catabolism.

6) 6 meals a day

If I keep a steady stream of calories flowing in, there are a few positive effects. For starters, my body is continuously receiving fuel to keep my metabolism up. Imagine a fireplace where a log is thrown on the fire every 3 hours. The fire will burn steadily all night long. That's the goal here, to keep the fire at a steady blaze.

From a biological standpoint, my brain is receiving signals from my stomach every few hours that I'm eating. So I don't get ravenously hungry (a problem with the fad diets). This is a huge psychological boost.

7) Every meal is planned.

That's right, every one of my 6 meals will be planned in advance of the day I eat them. No exceptions. This will allow for some minor cheating...so long as I plan the cheat into my day. Which means I won't cheat. Planning to cheat is like planning to fail. Who does that?

8) Caloric intake and macronutrient ratios will be held constant for periods of time and varied slowly as necessary.

My goal is to lose fat at a reasonable pace. If I feel my weight is dropping too quickly, I will adjust my diet accordingly. Additionally, if my weight stays stagnant for too long, and body fat percentage tests suggest that I have either stopped progressing or am gaining body fat, I will also adjust. For now, my macronutrient ratios are approximately 40% protein, 40% carbs, 20% protein. It's not a hard and fast rule. I generally try to stuff more carbs in on lifting days and more fat in on non-lifting days. That may vary with time.

The Lifestyle:

1) 7-8 hours of sleep a night (if possible)

This is the only rule I'll flex on a bit since my coursework and research demands a high time committment. I will instead lean towards attempting to ensure that I attain an average of 7-8 hours of sleep a night over the course of each week.

2) Weightlifting

Saturday, Sunday, Tuesday, and Thursday are my designated lifting days (this may have to be altered slightly as necessary). I lift on a 3 day split:

Day 1 - Chest, triceps, and core+lower abs

Day 2 - Back, biceps, and obliques

Day 3 - Legs and shoulders

Each body part receives 3 exercises to train it in several different planes of motion. Shoulders, for example, are given dumbbell shoulder press, dumbbell shrugs, and dumbbell lateral raises. With the exception of olympic lifts (bench press and squat), dumbbells are used for stability in most lifts.

3) Cardio

I exclusively run 3 days a week (Monday, Wednesday, Friday), and the run typically takes the form of high intensity interval training.

I am working my way up to 12 intervals, 1 minute on, 1 minute off (I'm up to 11), where the interval pace corresponds to my heart rate being at ~187, and the easy pace corresponds to my heart rate being at ~145. Right now, those paces are 10.0 Mph and 6.0 Mph, respectively.

On lifting days, I run a truncated version of the HIIT workout AFTER my lift (when the glycogen has been depleted from my blood). Rest assured, this is MUCH tougher than my full length runs on non-lifting days.

4) Take a daily multivitamin.

This will help with any nutrients I may accidentally be missing out on. I wouldn't want to inhibit my muscular growth or fat loss due to inadequate nutrition.

Recordkeeping:

1) Daily

Every day, on this blog, I have been and will continue to post my food for the day, a brief summary of the day's workout, my weight that morning, and my net weight loss to date.

Weight will be measured every morning, after waking up, immediately after using the washroom.

Weight is actually the least helpful of the measurements I take, but it's interesting to watch it's trajectory over time. The more pertinent data will be monthly.

2) Monthly

Every month, in addition to my daily data dump, I will post analysis of my diet and weight loss to date, resting heart rate, tape measurements, and body composition analysis. This data will be much more beneficial in gauging what kind of shape I am in. I may take pictures of progress as well. Not sure about that one yet.

Here are this month's stats!

Stats for this month:

Circumferential Tape Measurements -

Waist - 35.75 inches
Hips - 41 inches
Forearms - 12.5 inches
Wrist - 7 inches
Chest - 42 inches
Thigh - 23 inches
Calves - 15 inches
Arms - 16 inches
Neck - 16 inches

Official Body Fat Testing Analysis -

Weight - 211.6 lbs.
Body Fat Percentage - 17.3% body fat
Fat Mass - 36.6 lbs.
Lean Mass (muscle, water, bones, organs, et al.) - 175.0 lbs
Basal Metabolic Rate - 2159 kcal, 9034 kJoules, 104.56 watts (it takes less to power me than to power anything you shove in an outlet, apparently).

Chart of my weight through the month and my statistical data involving calories and macronutrient distribution shown below:





Today's stats:

Current Weight: 211.6 lbs
Net Loss: 17.0 lbs.
Workout: 60 minutes weightlifting (Chest, Tris, Abs), 13 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Digestive Health Vegetables - 180 calories, 50 from fat, 90 from carbs, 40 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.
½ Cup of Edamame – 106 calories, 43 from fat, 25.8 from carbs, 37.2 from protein.

Meal 5:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 6:
4 oz Boneless Chicken – 110 calories, 10 from fat, 0 from carbs, 100 from protein.
1 Cup Cottage Cheese (2% Milkfat) – 180 calories, 40 from fat, 44 from carbs, 96 from protein.

Additional: At least 1 gallon of water.
Totals: 2035 Calories, 18.30% from fat, 40.90% from carbs, 40.85% from protein.

Friday, February 12, 2010

Day 32

5 weeks down, 11 to go 'til graduation.

Not that I'm counting down or anything. Truth be told, I'd rather it be cold and me be relatively calm overall than it be warm and me be stressed out. However, I'm trying to lay the infrastructural groundwork so that I don't get to that point this semester. I am absolutely determined to sleep 8 hours a day and work out every morning for the duration of this semester. We'll see if I can hold myself to that promise.

Huge update tomorrow.

Cheers!

Current Weight: 211.6 lbs.
Net Loss: 17.0 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

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

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.
1 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 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 Vision Veggies - 90 calories, 40 from fat, 42 from carbs, 8 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: 2054 Calories, 24.66% from fat, 36.00% from carbs, 39.39% from protein.

Thursday, February 11, 2010

Day 31

Happy 1 Month Anniversary!

This weekend will have a massive unloading of data. I've obtained Myotape measuring tape for taking body measurements. That, along with my body fat testing at the Rec will be utilized in my post.

Following that, I plan to release this to friends and family (and step up my game on the quality of my prose. Sorry for those reading this retroactively. If you can't tell, I'm halfassing these last few. It's been a busy week!).

Anyway, here are the stats for the day:

Current Weight: 211.8 lbs.
Net Loss: 16.8 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

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

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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 of Green Giant Immunity Blend Veggies - 140 calories, 40 from fat, 92 from carbs, 8 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 Cup of Edamame - 106 calories, 43 from fat, 25.8 from carbs, 37.2 from protein.

Additional: At least 1 gallon of water.

Totals: 2050 Calories, 20.70% from fat, 39.38% from carbs, 39.96% from protein.

Wednesday, February 10, 2010

Day 30

I'm losing weight too rapidly. There is no way that I lost 1.2 lbs of fat overnight. Surely some of that has to be catabolized muscle. As a response, I bumped up my caloric intake slightly today and may increase my overall calories/day average next month. I'll take a closer look at how the data shakes out in a couple of days.

Even still, 17.2 lbs in a month is pretty awesome. I suspect my weight loss will slow from here, but I'm pretty pleased with the progress from the first month. I'm excited and encouraged to see what the next month will bring. Full analysis and discussion will be provided...hm. Let's go with Saturday.

Stats below.

Cheers!

Current Weight: 211.4 lbs.
Net Loss: 17.2 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
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
1 Cup of Blueberries - 60 calories, 0 from fat, 60 from carbs, 0 from protein.

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

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.
1 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 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 Vision Veggies - 90 calories, 40 from fat, 42 from carbs, 8 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: 2054 Calories, 24.66% from fat, 36.00% from carbs, 39.39% from protein.

Tuesday, February 9, 2010

Day 29

Today I was able to dump all my data into a better formatted spreadsheet for use this weekend when I post graphs and analysis. I'll discuss more come Friday.

This morning's workout was tough because of the journey getting there and back. For those who don't know, I live at the base of a hill. The college town where my school is sits mostly atop the hill, and the rec center is on the other side of the hill from me. The total distance is 1.75 miles each way, and there's a giant hill in between.

As if that weren't troublesome enough, we've been getting dumped with snow and no one shovels their sidewalks. Suffice it to say I'm expecting a drop in the scale tomorrow.

But if not, I won't be discouraged. The weight will come off if I stick to the plan.

Cheers.

Current Weight: 212.6 lbs.
Net Loss: 16.0 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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 Bag of Almonds - 160 calories, 130 from fat, 6 from carbs, 24 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, 20.85% from fat, 38.47% from carbs, 40.73% from protein.

Monday, February 8, 2010

Day 28

It's wonderful to have my first class of the day cancelled. That means I can take my sweet time going through my Monday morning routine, instead of rushing through it trying to ensure that I get to class on time. A much more relaxing way to start my week.

Anyway, once I get the bulk of my work done this week, I plan to wind down with a rigorous statistical analysis. Enclosed will be:

Average and distribution of calories and macronutrients for my first month.
A graph displaying weight loss over the month.
Relative gains in major lifts (Bench Press, Squat, Pullups).
Resting Heart Rate.

We'll see what, if any, changes I need to make from that point forward.

Cheers.

Current Weight: 212.6 lbs.
Net Loss: 16.0 lbs.
Workout: 24 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 from protein.

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.

Additional: At least 1 gallon of water.

Totals: 1939 Calories, 16.59% from fat, 41.90% from carbs, 41.57% from protein.

Sunday, February 7, 2010

Day 27

Well, it looks like all that walking through the snow torched more calories than I thought. Either that or my scale is broken. I'm leaning towards the former. Also, my super intense workout yesterday probably burned more calories than most of my workouts do. I needed muscle relaxant to go to sleep - a sure sign of an excellent workout.

I've lost 16 lbs in less than 4 weeks and have greatly improved my strength in the process. While some of that weight was surely retained water from the holidays, I think a good portion is likely to be fat mass.

It feels good to be on my way towards losing my final few pounds of leftover excess fat from the beginning of college. However, there's still a long way to go, and now that the novelty has worn off, I'm sure I will find it more difficult to continue strictly.

At the end of this week, I will post some data and statistics, then release this blog to an audience.

Cheers.

Current Weight: 212.6 lbs.
Net Loss: 16.0
Workout: 60 minutes Weightlifting, 12 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
2 oz Whole Wheat Pasta - 200 Calories, 13.5 from fat, 159.5 from carbs, 28 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
4 oz Tuna - 120 calories, 18 from fat, 0 from carbs, 102 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 Cup of Edamame - 212 calories, 86 from fat, 51.6 from carbs, 74.4 from protein

Additional: At least 1 gallon of water.

Totals: 1961 Calories, 18.74% from fat, 40.03% from carbs, 41.27% from protein.

Saturday, February 6, 2010

Day 26

Wow, what a workout today. My legs feel like lead weights after trudging through the snow to get my workout in at the gym. The local township has pretty terrible infrastructure in place for snow removal, so it took me a while to get there and back.

Excellent workout though. I hope tomorrow's is every bit as challenging and rewarding.

My weight seems to have sorta leveled off for a bit. It takes the body a bit of time to develop the metabolic pathways necessary for weight loss. And since steadily losing weight over time is not in the body's best interest, it will stagnate from time to time. However, a continued minor caloric deficit should break through those barriers 'til I reach my target physique.

I'm also going to be using my data in a study for a heat transfer course. I will use my data to determine the Heat Transfer of my body. Calories can be converted to watts coming in, and my net weight loss over a period of time can be converted to watts going out as well. From there, I can break up the heat transfer into convection, conduction, and radiation...etc, etc.

Anyway, here are today's stats:

Current Weight: 214.8
Net Loss: 13.8
Workout: 60 minutes weightlifting (legs, shoulders), 12 minutes HIIT

Meal 1:
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
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 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 50 calories, 9 from fat, 29 from carbs, 12 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:
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.
1 oz Almonds - 160 calories, 130 from fat, 6 from carbs, 24 from protein.

Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
1 Box Green Giant Immunity Blend Vegetables - 140 calories, 40 from fat, 92 from carbs, 8 from protein.

Meal 6:
8 oz Boneless Chicken - 220 calories, 20 from fat, 0 from carbs, 200 from protein.
1/2 Cup of Edamame - 106 calories, 43 from fat, 25.8 from carbs, 37.2 from protein

Additional: At least 1 gallon of water.

Totals: 2085 Calories, 22.81% from fat, 38.19% from carbs, 39.67% from protein.

Friday, February 5, 2010

Day 25

Well, I made my first mistake.

This morning, I got up, used the washroom, and proceeded to eat breakfast.

Without weighing in.

Oh well, mistakes happen. To fill the gap, in my statistics, I will average tomorrow's weight and yesterdays. And try to be more diligent from now on.

I have yet to miss a workout or a meal. Those are much more important, in my opinion.

Incredibly busy weekend coming up. Hopefully I have the time to complete everything I want to.

Cheers.

Today's stats below:

Current Weight: ??
Net Loss: ??
Workout: 24 minutes HIIT

Meal 1:
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
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 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.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.

Additional: At least 1 gallon of water.

Totals: 1949 Calories, 19.11% from fat, 40.20% from carbs, 40.74% from protein.

Thursday, February 4, 2010

Day 24

The bounce back wasn't nearly as bad as I had feared. We'll see how it is tomorrow.

It's been a loooong week, and the work is beginning to pile towards the ceiling. Here's hoping I can find a way to get everything done.

Cheers.

Today's stats below:

Current Weight: 214.6 lbs.
Net Loss: 14.0 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 Cup of Blueberries, 0 from fat, 60 from carbs, 0 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.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.
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.
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals: 1865 Calories, 17.72% from fat, 40.62% from carbs, 41.71% from protein.

Wednesday, February 3, 2010

Day 23

Well, it looks like I may be using this data as part of a class project. I'll explain more as the weeks go by.

My weight dropped almost a pound and a half overnight. This suggests to me that I did not drink enough water yesterday. Also, I passed out almost as soon as I got home. I anticipate tomorrow's weight being higher.

I'm still in my lab, so I have to get back to work. Enjoy!

Today's stats below:

Current Weight: 214.4 lbs.
Net Loss: 14.2 lbs.
Workout: 24 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 Cup of Blueberries, 0 from fat, 60 from carbs, 0 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.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.

Additional: At least 1 gallon of water.

Totals: 1995 Calories, 19.07% from fat, 40.77% from carbs, 40.20% from protein.

Tuesday, February 2, 2010

Day 22

Another busy day planned for today. Had a great lift this morning though, so that puts me in the right frame of mind to be productive today. I'm excited and enthused to get to my lab and get to work, there's lots to be done before Friday.

The 1 month mark is coming around. By then I will likely be close to having lost 15 lbs, which is a very quick drop in weight. Ideally, I'd like to lose around 10 lbs/month. Assuming a month is roughly 4 weeks, that's a little less than 2.5 lbs a week. Even that may be too quick, and I may end up losing muscle mass in the process if I go that route. 1-2 lbs. a week is roughly what can be healthily lost per week without detriment. As my body fat percentage decreases, I suspect my body will become more resistant to weight loss efforts. So in a few weeks, I plan on changing my workout routine to keep my body on its toes.

Anyway, I'd better get going. Lots to do.

Cheers!

Today's stats below:

Current Weight: 215.8 lbs.
Net Loss: 12.8 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 Naval 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.
2 Tbsp Skippy's Natural PB - 190 calories, 130 from fat, 30 from carbs, 30 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.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.
20 Spears of Asparagus - 100 calories, 0 from fat, 68 from carbs, 32 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: 2014 Calories, 19.69% from fat, 39.99% from carbs, 40.37% from protein.

Monday, February 1, 2010

Day 21

...long day.

Today's stats below:

Current Weight: 215.6 lbs.
Net Loss: 13.0 lbs.
Workout: 25 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 Cup of Blueberries, 0 from fat, 60 from carbs, 0 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.
1/2 cup Bertoulli's Fire Roasted Tomato Sauce - 80 calories, 22 from fat, 50 from carbs, 8 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.

Additional: At least 1 gallon of water.

Totals: 1965 Calories, 19.13% from fat, 40.71% from carbs, 40.20% from protein