Previous night's sleep - 4.5 hours - poor - start/stop - poor - went to bed past 1:15am and woke up around 6:30am
Consumption - decent - with crappy ending
Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola and 1 small bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk - I had less than enough yogurt and granola so ate some cereal at work
Lunch - Panera bread - 1/2 a bacon turkey bravo and french onion soup and baguette
* achievement unlocked - did not eat any Maggie Moo's for dessert w/ everyone else
Dinner - steamed then sauteed broccoli w/ pan seared salmon w/ herbs de provence - what was supposed to be dinner from the previous night - I left it at home and went out to eat for lunch
Dinner - again - bad - wings from Wild Wing Cafe - 8 x Boss + 8 x Slayer - w/ celery and two bleu cheese dips
* for some reason, I always want to eat ice cream after wings...I have some Chunky Monkey in the freezer - but didn't eat it...it's Ben & Jerry's just in case you were wondering.
Workout - Cardio - on track - 1 hour at 60% max heart rate - actual - avg. of 125 beats per minute
I bought a heart rate monitor last night on the interwebs that Al Gore created - it is a Reebok precision trainer xt heart rate monitor w/ chest strap - if it comes in the mail, I'll let you know how it goes. I picked it up for $30 from Buy.com. I am concerned because it's been more than 24 hours since I placed the order and I have not received a confirmation email from them...though I do have my paypal receipt for the purchase. I guess it's out of my hands.
I hope to do cardio everyday and lift 3 x per week. I will start by trying to go to the gym Monday through Friday in the mornings before work. Let's see how tomorrow plays out.
My chest, shoulders, abs, and back are very sore. I know that it's working and for that, I appreciate the soreness. No protein before bed, I figure I got enough from wings.
Until tomorrow...
Tuesday, March 31, 2009
Monday, March 30, 2009
Day 20 - Monday, March 30
Previous night's sleep - 7 - good - but broken - went to bed at 12:45am woke up at 6am, then slept intermittently until 8:20am.
Consumption - same old modus operandi - good at work - poor after
Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola
Snack - almonds
Lunch - tuna salad, macaroni salad, seafood salad and a couple of cherry tomatoes - the salad bar downstairs was out of lettuce - go figure
Pre-workout - whey + water
Post-workout - whey + water
Dinner - 1 burger w/ white cheese, ketchup and mayo + 1 nathan's hotdog w/ brown mustard, relish, and ketchup plus a couple of baked curly fries and baked onion rings - credit Visa.
Casein + water before bed
Workout - good - chest and back
Bench press machine - 1x10 at 120, 140, and 160lbs
+ Pulldowns - 1x10 at 120, 140, 130lbs
Butterfly machine - 1x10 at 110 and 130lbs - then 5 at 150lbs, 3 at 140lbs and 130lbs
+ Seated Rows - 3x10 at 120
Incline dumbbell press - 3x10 at 45lbs
+ Dumbbell Row on a decline bench - 3x10 - 35lb
Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises
the "+" indicates a superset
My chest is sore and the muscles twitch randomly. I need to do the machine more often or find a gym I can do benchpress at to box out my chest.
I woke up today around 6am because I was supposed to workout w/ Mike in the morning. I looked at my phone and saw his text message from last night saying he was going to skip today and move it to tomorrow. Without my commitment to be there with him, I did not go. I need to get over this.
Tomorrow, we are slated to workout before work. The goal, 1 hour or more of cardio at 60% max heart rate.
Oh, and for dinner, when I got home, I actually cut up and steamed some broccoli and pan seared some salmon. But when my roomies started cooking up burgers and hotdogs, I gave in - the good news is that I did not go ahead and eat both meals ==> the salmon and the hotdogs and burgers - I will eat what would have been a healthy dinner for lunch tomorrow.
Consumption - same old modus operandi - good at work - poor after
Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola
Snack - almonds
Lunch - tuna salad, macaroni salad, seafood salad and a couple of cherry tomatoes - the salad bar downstairs was out of lettuce - go figure
Pre-workout - whey + water
Post-workout - whey + water
Dinner - 1 burger w/ white cheese, ketchup and mayo + 1 nathan's hotdog w/ brown mustard, relish, and ketchup plus a couple of baked curly fries and baked onion rings - credit Visa.
Casein + water before bed
Workout - good - chest and back
Bench press machine - 1x10 at 120, 140, and 160lbs
+ Pulldowns - 1x10 at 120, 140, 130lbs
Butterfly machine - 1x10 at 110 and 130lbs - then 5 at 150lbs, 3 at 140lbs and 130lbs
+ Seated Rows - 3x10 at 120
Incline dumbbell press - 3x10 at 45lbs
+ Dumbbell Row on a decline bench - 3x10 - 35lb
Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises
the "+" indicates a superset
My chest is sore and the muscles twitch randomly. I need to do the machine more often or find a gym I can do benchpress at to box out my chest.
I woke up today around 6am because I was supposed to workout w/ Mike in the morning. I looked at my phone and saw his text message from last night saying he was going to skip today and move it to tomorrow. Without my commitment to be there with him, I did not go. I need to get over this.
Tomorrow, we are slated to workout before work. The goal, 1 hour or more of cardio at 60% max heart rate.
Oh, and for dinner, when I got home, I actually cut up and steamed some broccoli and pan seared some salmon. But when my roomies started cooking up burgers and hotdogs, I gave in - the good news is that I did not go ahead and eat both meals ==> the salmon and the hotdogs and burgers - I will eat what would have been a healthy dinner for lunch tomorrow.
Sunday, March 29, 2009
Day 19 - Sunday, March 29
Sleep - poor - 5.5 hours - start/stop - poor - woke up at 9:30am
Lunch - salad w/ bacon bits, croutons, eggs, 1xsliced beet, bleu cheese dressing + 4 pieces of pepperoni pizza
Late lunch - two cheeseburgers - ketchup, mayo, and A1 + 1 hot dog (nathan's) w/ ketchup and mustard
Dinner - cheeseburger - ketchup and mayo + 1 hot dog (nathan's) w/ ketchup and mustard
The week begins as does the working out and eating better. Moving forward, the weekend excess should be tapered down.
Lunch - salad w/ bacon bits, croutons, eggs, 1xsliced beet, bleu cheese dressing + 4 pieces of pepperoni pizza
Late lunch - two cheeseburgers - ketchup, mayo, and A1 + 1 hot dog (nathan's) w/ ketchup and mustard
Dinner - cheeseburger - ketchup and mayo + 1 hot dog (nathan's) w/ ketchup and mustard
The week begins as does the working out and eating better. Moving forward, the weekend excess should be tapered down.
Day 18 - Saturday, March 28
Sleep - good - 7 hours - start/stop - poor - woke up at 11
Consumption - very bad
Breakfast - eggs, sausage, bacon, rice, buttermilk biscuit
Snack, lunch, snack, dinner -burgers, hotdogs, ribeye, chili, chips and salsa, potato salad, and brats
Consumption - very bad
Breakfast - eggs, sausage, bacon, rice, buttermilk biscuit
Snack, lunch, snack, dinner -burgers, hotdogs, ribeye, chili, chips and salsa, potato salad, and brats
Day 17 - Friday, March 27
Previous night's sleep - 4.5 hours - poor - start/stop - 2am, woke up at 6:30 am - poor
Consumption - declining in quality
Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola
Snack - sausage and egg biscuit w/ 2 sausage patties
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds
Dinner + snacks - burgers, hotdogs, ribeye, chili, chips and salsa, potato salad, and corn bread
Workout - morning before work - good - Tri's and legs
Skull crushers - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
Squats - no weight - 3x10
Modified Skull crushers (elbows further back - bar does not touch forehead, but comes down beyond head) - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
Lunges - no weight - 3x10 (each leg - alternating legs b/n each rep)
Close grip bench - E-Z curl bar - 2x15 + 1x25 approx 85lbs
Quad extensions + hamstring curls - superset - 3x10 each
Hanging Leg raises (knees bent) - 2x20
After lunch all food consumed was at the lake house.
Played some three on three basketball at the lake house - supposedly at 60% effort, but I guess their 60% is different from mine - I was definitely tired, but we did win.
Consumption - declining in quality
Post workout - whey + water
Breakfast - Dannon vanilla Light and Healthy yogurt + some bear naked granola
Snack - sausage and egg biscuit w/ 2 sausage patties
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds
Dinner + snacks - burgers, hotdogs, ribeye, chili, chips and salsa, potato salad, and corn bread
Workout - morning before work - good - Tri's and legs
Skull crushers - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
Squats - no weight - 3x10
Modified Skull crushers (elbows further back - bar does not touch forehead, but comes down beyond head) - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
Lunges - no weight - 3x10 (each leg - alternating legs b/n each rep)
Close grip bench - E-Z curl bar - 2x15 + 1x25 approx 85lbs
Quad extensions + hamstring curls - superset - 3x10 each
Hanging Leg raises (knees bent) - 2x20
After lunch all food consumed was at the lake house.
Played some three on three basketball at the lake house - supposedly at 60% effort, but I guess their 60% is different from mine - I was definitely tired, but we did win.
Thursday, March 26, 2009
Day 16 - March 26
Previous night's sleep - 7.5 hours - excellent - start/stop - around midnight, woke up before 8am - excellent
Consumption - good
Breakfast - vanilla Light and Healthy yogurt (dannon?) + some bear naked granola
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds
Snack - banana
Snack - yogurt and granola - see above
Dinner - broccoli sauteed then steamed w/ water and pho broth paste + pan seared salmon - about 10oz. with burger seasoning and olive oil
So, tomorrow we go to lake Anna. I am stoked. It is not a business venture, but certainly planning for it has taken some work. Many players involved, calls made, reservations put in - my role - the food.
I spent $200 at Sam's Club today. 17lbs of ribeye, yielding 13 x 1.5" steaks, 36 nathan's hotdogs, 3lbs of bacon, 36 eggs, 20 brats, 10lbs of hamburger, 36 hamburger buns, 36 hot dog buns, 2 bags of Tostitos scoops, among other things.
Though the planning phase and the execution of great food takes effort, the results and the eventual eating of said feast keeps it in perspective. I've packed all the fresh food from Sam's in two coolers in the back of my car on ice. I will collect all the dry goods and prepare for shipment tomorrow right before we leave. I have an excel spreadsheet to help me keep track of things - I am not ashamed. For me, the food comes first. Suffice it to say, that I will stray from my better eating habits this weekend.
Today I heard about a college dropout who became a U.S. Senator and was briefly in the running for President a couple of decades ago.
Hope springs eternal as part of the nature of our over optimism. I have traded my constant joy seeking behavior for the pursuit of happiness through knowledge of myself. No longer am I fear driven all the time, though it does creep in. False optimism and delusions of grandeur have given way to genuine hope and grounded confidence.
Truly, there can be no end to a suffering you can not place.
I am grateful.
Takeaway of the day: Burger seasoning is awesome and goes on everything, from eggs to fish.
Consumption - good
Breakfast - vanilla Light and Healthy yogurt (dannon?) + some bear naked granola
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds
Snack - banana
Snack - yogurt and granola - see above
Dinner - broccoli sauteed then steamed w/ water and pho broth paste + pan seared salmon - about 10oz. with burger seasoning and olive oil
So, tomorrow we go to lake Anna. I am stoked. It is not a business venture, but certainly planning for it has taken some work. Many players involved, calls made, reservations put in - my role - the food.
I spent $200 at Sam's Club today. 17lbs of ribeye, yielding 13 x 1.5" steaks, 36 nathan's hotdogs, 3lbs of bacon, 36 eggs, 20 brats, 10lbs of hamburger, 36 hamburger buns, 36 hot dog buns, 2 bags of Tostitos scoops, among other things.
Though the planning phase and the execution of great food takes effort, the results and the eventual eating of said feast keeps it in perspective. I've packed all the fresh food from Sam's in two coolers in the back of my car on ice. I will collect all the dry goods and prepare for shipment tomorrow right before we leave. I have an excel spreadsheet to help me keep track of things - I am not ashamed. For me, the food comes first. Suffice it to say, that I will stray from my better eating habits this weekend.
Today I heard about a college dropout who became a U.S. Senator and was briefly in the running for President a couple of decades ago.
Hope springs eternal as part of the nature of our over optimism. I have traded my constant joy seeking behavior for the pursuit of happiness through knowledge of myself. No longer am I fear driven all the time, though it does creep in. False optimism and delusions of grandeur have given way to genuine hope and grounded confidence.
Truly, there can be no end to a suffering you can not place.
I am grateful.
Takeaway of the day: Burger seasoning is awesome and goes on everything, from eggs to fish.
Wednesday, March 25, 2009
Day 15 - Wednesday March 25
Previous night's sleep - 5.5hours - bad - start/stop - mediocre - went to bed at 1am woke up at 6:30am
Consumption - good during business hours, bad after
Post workout - Whey + water
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - a couple of chili+lime almonds
Lunch - chicken breast w/ some kind of sherry sauce - gravy like consistency, brown rice, broccoli, and a small roll w/ butter
Snack - small banana
Dinner - 1 english muffin + 7oz (dry weight) shells w/ cheese - a smoked gouda, heavy cream, cracked black pepper, garlic powder, salt
Workout - 7am - Cardio - goal met
1 hour on the elliptical machine at greater than 60% max heart rate (125+ on avg) - interval setting, 2 minutes low resistance, low incline, 2 minutes high resistance, high incline
I hope to workout tomorrow before work. If I can get into the habit of working out in the mornings consistently, I will not miss or cut them short after work because of obligations as I do not have any outstanding obligations b/n 7am and 9am.
The bad news is the food. Yes, I am doing better, but the urge to finish what I have in front of me and tonight that hankering for the smoked gouda mac'n cheese just hit me. After work, I shopped for about 1 1/2 hours at Harris Teeter and Food Lion. (Some friends of mine rented a house at lake Anna for this weekend and we're gonna have a cookout. Current budget exceeds $200 - working budget - actual - is about $180. No matter, I don't mind paying extra for good food.) I was essentially starving for about an hour, the snack I had after lunch just didn't cut it. No extra protein before bed tonight due to the gastro error for dinner. Next time, I will dish the food out into a bowl/plate instead of eating it from the pot I cooked it in. Meh.
Tomorrow is a new day.
Takeaway - smoked gouda tastes like bacon - would taste better w/ bacon - I've had smoked gouda mac'n cheese w/ bacon and it was the best mac'n cheese I've ever had in my life. Epic. Credit - Charlie + Timberwood
Consumption - good during business hours, bad after
Post workout - Whey + water
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - a couple of chili+lime almonds
Lunch - chicken breast w/ some kind of sherry sauce - gravy like consistency, brown rice, broccoli, and a small roll w/ butter
Snack - small banana
Dinner - 1 english muffin + 7oz (dry weight) shells w/ cheese - a smoked gouda, heavy cream, cracked black pepper, garlic powder, salt
Workout - 7am - Cardio - goal met
1 hour on the elliptical machine at greater than 60% max heart rate (125+ on avg) - interval setting, 2 minutes low resistance, low incline, 2 minutes high resistance, high incline
I hope to workout tomorrow before work. If I can get into the habit of working out in the mornings consistently, I will not miss or cut them short after work because of obligations as I do not have any outstanding obligations b/n 7am and 9am.
The bad news is the food. Yes, I am doing better, but the urge to finish what I have in front of me and tonight that hankering for the smoked gouda mac'n cheese just hit me. After work, I shopped for about 1 1/2 hours at Harris Teeter and Food Lion. (Some friends of mine rented a house at lake Anna for this weekend and we're gonna have a cookout. Current budget exceeds $200 - working budget - actual - is about $180. No matter, I don't mind paying extra for good food.) I was essentially starving for about an hour, the snack I had after lunch just didn't cut it. No extra protein before bed tonight due to the gastro error for dinner. Next time, I will dish the food out into a bowl/plate instead of eating it from the pot I cooked it in. Meh.
Tomorrow is a new day.
Takeaway - smoked gouda tastes like bacon - would taste better w/ bacon - I've had smoked gouda mac'n cheese w/ bacon and it was the best mac'n cheese I've ever had in my life. Epic. Credit - Charlie + Timberwood
Tuesday, March 24, 2009
Day 14 - Tuesday March 24
Previous night's sleep - 7.5 hours - excellent - start/stop - excellent - went to be around midnight, woke up before 8am
Consumption - good
Breakfast - Whey + water
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds + 1 slice of double fiber wheat bread
Snack - aforementioned chicken salad w/ 1 slice of double fiber wheat bread
Whey + water - pre-workout
Whey + water - post-workout
Dinner - two thin pork chops, a little bit of gravy, and some rice - credit - Visa for dinner
Casein + water
Workout - biceps and shoulders
seated curls dumbbells - 2x10 40lb, 1x8 40lb
military dumbbell press - 3x10 40lb
+ seated shrugs w/ dumbbells - 3x10 40lb hold 10 seconds on last rep
hammer curls dumbbells - 3x10 25lb
standing flies - 3x10 20lb
standing curls - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side but one of the 25's has a crack in it and seems to be missing some heft.
upright row - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Sit-ups - decline bench - 3x30 - between the above exercises
Today was a great day in terms of sleep, consumption, and workout. I definitely curled more than I thought I could - even though the gut doesn't leave at least I'm getting stronger. Consumption was good today. I felt motivated today after the workout. I hope the motivation carries me into tomorrow morning, when I'm supposed to wake up at 6:30am to go and do cardio at the gym with my buddy, Mike. I figure, even if I don't want to do this, even if I don't think I will lose the weight, that as long as I take the actions of going to the gym, eating better, and sleeping better, that eventually, it will happen.
Action.
Consumption - good
Breakfast - Whey + water
Lunch - salad w/ diced ham, fake bacon bits, light caesar dressing, croutons + chicken salad w/ raisins, sunflower seeds + 1 slice of double fiber wheat bread
Snack - aforementioned chicken salad w/ 1 slice of double fiber wheat bread
Whey + water - pre-workout
Whey + water - post-workout
Dinner - two thin pork chops, a little bit of gravy, and some rice - credit - Visa for dinner
Casein + water
Workout - biceps and shoulders
seated curls dumbbells - 2x10 40lb, 1x8 40lb
military dumbbell press - 3x10 40lb
+ seated shrugs w/ dumbbells - 3x10 40lb hold 10 seconds on last rep
hammer curls dumbbells - 3x10 25lb
standing flies - 3x10 20lb
standing curls - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side but one of the 25's has a crack in it and seems to be missing some heft.
upright row - E-Z curl bar - 3x10 approx. 60lbs - 25 on each side
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Sit-ups - decline bench - 3x30 - between the above exercises
Today was a great day in terms of sleep, consumption, and workout. I definitely curled more than I thought I could - even though the gut doesn't leave at least I'm getting stronger. Consumption was good today. I felt motivated today after the workout. I hope the motivation carries me into tomorrow morning, when I'm supposed to wake up at 6:30am to go and do cardio at the gym with my buddy, Mike. I figure, even if I don't want to do this, even if I don't think I will lose the weight, that as long as I take the actions of going to the gym, eating better, and sleeping better, that eventually, it will happen.
Action.
Monday, March 23, 2009
Day 13 - Monday March 23
This morning, at the gym, I weighed most I have in the past two weeks - 248lbs. Probably the past couple of months. Is my body going the wrong way? Next weight check at the end of the month.
Previous night's sleep - 4.5 hours - poor - start/stop - poor - I went to bed at 2 and woke up around 6:30am
Consumption - decent
Whey + water - Post-workout
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Lunch - burger w/ swiss cheese, mushroom, bacon, ketchup and mayo + fries
Dinner - salmon w/ rice pilaf and steamed broccoli from the Biltmore Grill.
Snack - half of a medium archer from Arch's - something w/ brownies, vanilla, and chocolate pudding ice cream
Snack - 1 small fuji apple
Casein + water
Cardio - 7am - goal met
1 hour on the elliptical machine - at an avg of 128+ heart rate
So, the workout stuff is getting there but the diet notsomuch. I hope to workout before work tomorrow so that the rest of my day does not interfere w/ exercise regimen.
Jose reminded me today of my pot belly and man boobs, moobies, chesticles, et al. He pointed out the Arch's in my hands and I threw it away. Motivation.
Previous night's sleep - 4.5 hours - poor - start/stop - poor - I went to bed at 2 and woke up around 6:30am
Consumption - decent
Whey + water - Post-workout
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Lunch - burger w/ swiss cheese, mushroom, bacon, ketchup and mayo + fries
Dinner - salmon w/ rice pilaf and steamed broccoli from the Biltmore Grill.
Snack - half of a medium archer from Arch's - something w/ brownies, vanilla, and chocolate pudding ice cream
Snack - 1 small fuji apple
Casein + water
Cardio - 7am - goal met
1 hour on the elliptical machine - at an avg of 128+ heart rate
So, the workout stuff is getting there but the diet notsomuch. I hope to workout before work tomorrow so that the rest of my day does not interfere w/ exercise regimen.
Jose reminded me today of my pot belly and man boobs, moobies, chesticles, et al. He pointed out the Arch's in my hands and I threw it away. Motivation.
Day 12 - Sunday March 22
Previous night's sleep - 7 hours - good - start/stop - decent - I woke up at 11
Consumption - poor.
Whey + water - 1 serving
Lunch - onion rings, cheeseburger, hot dog, and chicken wrap from Dairy Queen
Dinner - 1 crispy chicken wrap and a whopper jr. from Burger King
Snack - whopper jr., two 10ct scallops (10ct is size - 10/lb - I ate two)
Casein + water - 1 serving
Consumption - poor.
Whey + water - 1 serving
Lunch - onion rings, cheeseburger, hot dog, and chicken wrap from Dairy Queen
Dinner - 1 crispy chicken wrap and a whopper jr. from Burger King
Snack - whopper jr., two 10ct scallops (10ct is size - 10/lb - I ate two)
Casein + water - 1 serving
Day 11 - Saturday March 21
Previous night's sleep - 8+ hours - start/stop poor - I woke up at 1pm - I was up all night killing nazi zombies in Call of Duty
Consumption - notsogood
Lunch - scrambled eggs w/ smoked gouda, jarlsberg, and mozz, w/ two pieces of double fiber wheat toast
Whey protein w/ whole milk - 1 serving
Snack - crackers, the above cheeses, and pepperoni toasted in the oven
Whey protein w/ water - 1 serving - post workout
Late dinner - Meatloaf and rice + crackers w/ above cheeses and pepperoni toasted in the oven
Casein protein w/ water - 1 serving
Workout - chest and back, then cardio
Pulldowns - 1x10 110lb, 1x10 130lb, 1x8 150lb
Incline dumbell press - 3 x 45lb
Seated Rows - 1x10 100lb, 1x10 120lb, 1x10 140lb
Flies - on a machine - 1x10 90lb, 1x10 110lb, 1x130lb - this is the most weight I have ever done on this particular machine
Dumbbell Row on a decline bench - 3x10 - 35lb
Dumbbell press - 5x10 - 45lb - starting at the incline level, decreasing one notch on the bench, finishing flat.
Sit-ups - on a decline bench - 3x30
Cardio - goal met
1 hour on the elliptical machine - at an avg of 130+ heart rate
Consumption - notsogood
Lunch - scrambled eggs w/ smoked gouda, jarlsberg, and mozz, w/ two pieces of double fiber wheat toast
Whey protein w/ whole milk - 1 serving
Snack - crackers, the above cheeses, and pepperoni toasted in the oven
Whey protein w/ water - 1 serving - post workout
Late dinner - Meatloaf and rice + crackers w/ above cheeses and pepperoni toasted in the oven
Casein protein w/ water - 1 serving
Workout - chest and back, then cardio
Pulldowns - 1x10 110lb, 1x10 130lb, 1x8 150lb
Incline dumbell press - 3 x 45lb
Seated Rows - 1x10 100lb, 1x10 120lb, 1x10 140lb
Flies - on a machine - 1x10 90lb, 1x10 110lb, 1x130lb - this is the most weight I have ever done on this particular machine
Dumbbell Row on a decline bench - 3x10 - 35lb
Dumbbell press - 5x10 - 45lb - starting at the incline level, decreasing one notch on the bench, finishing flat.
Sit-ups - on a decline bench - 3x30
Cardio - goal met
1 hour on the elliptical machine - at an avg of 130+ heart rate
Day 10 - Friday March 20
Previous night's sleep - 7 hours - good - start/stop - poor
Consumption - during work - decent - after - not so much
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Lunch - 3 mini burgers from TGI Friday's - the jack sampler - pretty decent - surprisingly not as good w/ ketchup instead of the sauce it came w/
Dinner - two slices of Christian's pizza - downtown location - 1 x tomato and roasted garlic + 1 x spinach, pesto, and goat cheese
Late night - the rest of the pork and noodle combo from Saigon + chicken tenders w/ rice and chili garlic sauce - credit Visa
Consumption - during work - decent - after - not so much
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Lunch - 3 mini burgers from TGI Friday's - the jack sampler - pretty decent - surprisingly not as good w/ ketchup instead of the sauce it came w/
Dinner - two slices of Christian's pizza - downtown location - 1 x tomato and roasted garlic + 1 x spinach, pesto, and goat cheese
Late night - the rest of the pork and noodle combo from Saigon + chicken tenders w/ rice and chili garlic sauce - credit Visa
Thursday, March 19, 2009
Day 9 - Thursday March 19
Adventures in food.
Today we had a financial wellness fair at work. I was asked to help oversee the food. The menu: hamburgers and hot dogs. At work there were to be two electric griddles and a charcoal grill. I went to work armed with a chimney starter, real wood charcoal, tongs, spatulas, lettuce, onion, and tomato. I cut the veggies up the night before. Around 10am, I left my desk to go downstairs to the staging area. We had 160 hot dogs and 40 hamburgers to cook. Food was to be served starting at 11am. In order to use the chimney starter, I need a cinder block or some bricks to spare the concrete the scars of charring. I collect 10 bricks conveniently located by the dumpster. I ask for the grill. The organizer points to a box. I need to assemble the grill. After ripping open the box and using my fingers to screw things in, I realize I need some tools. Get the tools. Assemble the grill. It's now about 10:40am and I have raw food that needs to be cooked. I put 16 burgers across the two griddles. I set up the veggies, condiments and chips up along the tables. Grab some napkins and plates. The plan: to cook the burgers off on the griddles and finish them off on the grill for that charred flavor. Execution: poor. After I went outside to start the coals I came back in to find the burgers just the way I left them. I hear no sizzle. I touch the griddles and they are cool to the touch. After checking the power cords, the power strip, the extension cord, and the other power strip I came up with nothing. I found out later that I had blown a fuse. Sweet. It's almost 11am and people start looking for food.
I notice that it has started to rain. The coals are warmed up and the griddles placed outside to be plugged in there. We get one griddle to work. The burgers have finally started to cook. I put the coals in the grill and throw a bunch of hot dogs on. Backup arrives. Melanie starts working the burgers and dogs. Someone offers me an umbrella and I proceed to tell them that I am anti-umbrella. I say this not out of spite, but because, truly, I am anti-umbrella.
The grill sports a paltry 18 square inches of cooking surface. The grill grate is less than 2 inches above the coals. I could be wrong, but I think that wood charcoal burns hotter than their fabricated compressed counterparts. The hot dogs puff up and blacken on one side and develop a light brown color on the other. Great - black and tan hot dogs. The people will have to wait, the food, after all is free. Just like people will do anything for a free T-shirt, people are very willing to eat any food that is free.
A batch of hot dogs are ready. The burgers transferred from the griddle to the grill. The second griddle had been plugged in outside, inevitably overloading the circuit. Down to zero griddles and one grill. Anxiously people with dressed buns await the arrival of burgers. Some had given up on the thought, taking their consolation hot dog. People have gathered around the table, looking hopefully through the glass door that separates the smokey grill from the temperature controlled office building. The fight for purchase. Hierarchies are established. My progress hindered. It seems that they do not know that I support their purpose, to provide them with food. Instead, I am seen as competition, and not the granter of hopes and dreams. I don't blame them - as their expectations and mine have not been met.
Things work out. The lack of burger frequency allows us to stretch out the hours during which burgers are served. We have plenty of hot dogs. People seem to really like hot dogs that are burned. I am grateful for this. A missing component arrives. Drinks. This occupies the would be consumers.
Credit goes to Melanie. She was a soldier today, working past her commitment with zeal. I want to make her cupcakes. Badass cupcakes.
Due to the imminent rainfall and the potential for the barbecue grill as the only source of heating, the grill and the chimney starter were moved close to the building for fear of downpour, creating a cornucopia of smoke. This is the environment in which she thrived. Props to her.
Later, I was given credit for turning out wonderful food and effective crowd control. I remember telling a woman who asked if the brownies were brownies that they were not, that in fact, they were bite sized pieces of meatloaf. I followed this up by telling someone else that the brownies were made of things found in the office - half & half, cocoa mix, and sugar - which is possible, but not the case. Credit to Sam for the brownies - they were good. I gave much deserved credit to Melanie for her grillmanship.
I am alive. Hopefully no one got sick from my food. I learned today that on the food line the diced onions should come last, or at least after the sliced onions, as they were rationed with the hot dogs in mind. I saw much used for burgers. Also, that if utensils are not given for community food, that someone will use their hands, at first with hesitation, but once that barrier has been breached, and slippery slope ensues.
Previous night's sleep - 6.5 hours - ok - start/stop - poor
Consumption - decent
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - hot dog - it was a tester - no bun - and was not heated through
Snack - hot dog with ketchup
Snack - hot dog with chili
Snack - 4pm - leftover chicken and pasta w/ smoke gouda - see previous post
Snack - a rainbow M&M cookie
Snack - 8:30pm - slice of cake - really thin
Dinner - 10pm - 4 chicken tenders (about half the size at a restaurant) with rice and chili garlic sauce with some other stuff (oyster sauce, red pepper flakes, sesame oil) - credit Visa
Some lemon grass chicken and rice + pork over noodles (amazing!) - from Saigon Cafe
Workout - none - I stayed at work til around 7 to make up for time spent on the food odyssey.
I continue to go to bed late - the post says 9:30, but it's 1:30am.
I probably won't work out tomorrow - but will need to pull some on the weekends.
I have started looking into incorporation for the catering business. LLC, S corp, C corp, etc.
Funny fact - two women from work came up to me at the end of the day to tell me how great the food was. One said that hot dogs were not normally consumed by her but that those of today were some of the best she'd ever had. Again, I had to give credit to Melanie.
I also told them about my catering venture. They gave me encouragement and support. Solid.
Fin
Today we had a financial wellness fair at work. I was asked to help oversee the food. The menu: hamburgers and hot dogs. At work there were to be two electric griddles and a charcoal grill. I went to work armed with a chimney starter, real wood charcoal, tongs, spatulas, lettuce, onion, and tomato. I cut the veggies up the night before. Around 10am, I left my desk to go downstairs to the staging area. We had 160 hot dogs and 40 hamburgers to cook. Food was to be served starting at 11am. In order to use the chimney starter, I need a cinder block or some bricks to spare the concrete the scars of charring. I collect 10 bricks conveniently located by the dumpster. I ask for the grill. The organizer points to a box. I need to assemble the grill. After ripping open the box and using my fingers to screw things in, I realize I need some tools. Get the tools. Assemble the grill. It's now about 10:40am and I have raw food that needs to be cooked. I put 16 burgers across the two griddles. I set up the veggies, condiments and chips up along the tables. Grab some napkins and plates. The plan: to cook the burgers off on the griddles and finish them off on the grill for that charred flavor. Execution: poor. After I went outside to start the coals I came back in to find the burgers just the way I left them. I hear no sizzle. I touch the griddles and they are cool to the touch. After checking the power cords, the power strip, the extension cord, and the other power strip I came up with nothing. I found out later that I had blown a fuse. Sweet. It's almost 11am and people start looking for food.
I notice that it has started to rain. The coals are warmed up and the griddles placed outside to be plugged in there. We get one griddle to work. The burgers have finally started to cook. I put the coals in the grill and throw a bunch of hot dogs on. Backup arrives. Melanie starts working the burgers and dogs. Someone offers me an umbrella and I proceed to tell them that I am anti-umbrella. I say this not out of spite, but because, truly, I am anti-umbrella.
The grill sports a paltry 18 square inches of cooking surface. The grill grate is less than 2 inches above the coals. I could be wrong, but I think that wood charcoal burns hotter than their fabricated compressed counterparts. The hot dogs puff up and blacken on one side and develop a light brown color on the other. Great - black and tan hot dogs. The people will have to wait, the food, after all is free. Just like people will do anything for a free T-shirt, people are very willing to eat any food that is free.
A batch of hot dogs are ready. The burgers transferred from the griddle to the grill. The second griddle had been plugged in outside, inevitably overloading the circuit. Down to zero griddles and one grill. Anxiously people with dressed buns await the arrival of burgers. Some had given up on the thought, taking their consolation hot dog. People have gathered around the table, looking hopefully through the glass door that separates the smokey grill from the temperature controlled office building. The fight for purchase. Hierarchies are established. My progress hindered. It seems that they do not know that I support their purpose, to provide them with food. Instead, I am seen as competition, and not the granter of hopes and dreams. I don't blame them - as their expectations and mine have not been met.
Things work out. The lack of burger frequency allows us to stretch out the hours during which burgers are served. We have plenty of hot dogs. People seem to really like hot dogs that are burned. I am grateful for this. A missing component arrives. Drinks. This occupies the would be consumers.
Credit goes to Melanie. She was a soldier today, working past her commitment with zeal. I want to make her cupcakes. Badass cupcakes.
Due to the imminent rainfall and the potential for the barbecue grill as the only source of heating, the grill and the chimney starter were moved close to the building for fear of downpour, creating a cornucopia of smoke. This is the environment in which she thrived. Props to her.
Later, I was given credit for turning out wonderful food and effective crowd control. I remember telling a woman who asked if the brownies were brownies that they were not, that in fact, they were bite sized pieces of meatloaf. I followed this up by telling someone else that the brownies were made of things found in the office - half & half, cocoa mix, and sugar - which is possible, but not the case. Credit to Sam for the brownies - they were good. I gave much deserved credit to Melanie for her grillmanship.
I am alive. Hopefully no one got sick from my food. I learned today that on the food line the diced onions should come last, or at least after the sliced onions, as they were rationed with the hot dogs in mind. I saw much used for burgers. Also, that if utensils are not given for community food, that someone will use their hands, at first with hesitation, but once that barrier has been breached, and slippery slope ensues.
Previous night's sleep - 6.5 hours - ok - start/stop - poor
Consumption - decent
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - hot dog - it was a tester - no bun - and was not heated through
Snack - hot dog with ketchup
Snack - hot dog with chili
Snack - 4pm - leftover chicken and pasta w/ smoke gouda - see previous post
Snack - a rainbow M&M cookie
Snack - 8:30pm - slice of cake - really thin
Dinner - 10pm - 4 chicken tenders (about half the size at a restaurant) with rice and chili garlic sauce with some other stuff (oyster sauce, red pepper flakes, sesame oil) - credit Visa
Some lemon grass chicken and rice + pork over noodles (amazing!) - from Saigon Cafe
Workout - none - I stayed at work til around 7 to make up for time spent on the food odyssey.
I continue to go to bed late - the post says 9:30, but it's 1:30am.
I probably won't work out tomorrow - but will need to pull some on the weekends.
I have started looking into incorporation for the catering business. LLC, S corp, C corp, etc.
Funny fact - two women from work came up to me at the end of the day to tell me how great the food was. One said that hot dogs were not normally consumed by her but that those of today were some of the best she'd ever had. Again, I had to give credit to Melanie.
I also told them about my catering venture. They gave me encouragement and support. Solid.
Fin
Wednesday, March 18, 2009
Day 8 - Wednesday March 18
I heard a crucial thing today. Being full of resolutions means little if one makes no decisions.
Previous night's sleep - 7 hours - on track - start/stop - poor
Consumption - during work - on track - after work - lacking
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges canteloupe
Lunch - romaine with light caesar dressing + diced ham, croutons. side of chicken salad w/ raisins and sunflower seeds
Snack - the rest of the chicken salad
Snack - post workout - small fuji apple
Snack - a slice of cheese pizza from EndZone - credit Visa
Dinner - A three cheese chicken pasta dish - Bird's eye Voila - (wasn't that good - I ended up adding some diced roma tomato, smoked gouda, and heavy cream - ridiculously good - the smoked gouda tastes like bacon), two small cookies - progress ==> didn't finish the pasta, will eat the rest tomorrow at work
Workout - Cardio - on track - goal - 1 hour @ 60% of max heart rate
33 minutes on the elliptical - avg. heart rate 130. (120 is 60% of my max heart rate)
I need to stretch more before and after.
I was not going to workout today, I felt myself starting to get sick in the morning, but by the afternoon, I was over it. Still sore from Monday. My roommate is sick, I think it made me paranoid.
Today was a good day. Got a lot of work done. Prepped some food for the burgers and hot dogs to be served tomorrow at work at the financial fair.
I definitely am coming to realize that I am passionate about food. Not just about consumption, but the creation of. Don't get me wrong, I love to eat, but knowing how to make great food brings a smile to my face. I have spent hours planning and preparing food - in the past 7 days, more than 15 hours - without getting paid for it. But the opportunity and the experience make it worthwhile. The next 90 day challenge will be to start a catering/personal chef business. Possible business name - Junes Happens, a culinary venture. Need to come up with a mantra and tag lines. I figure overhead would be minimal - I have a kitchen, pots, pans, and cutlery. Variable costs would be food and how much I charge for labor. Profit a function of food margins charged and labor cost. Possible business models:
Possible tag lines/mantras - Making Great Food Accessible. Bringing the family back to Dinner. We'll come over for dinner. We'll come over with dinner. We provide the effort. Fud.
Any thoughts, concerns, issues, personal vendettas, comments, suggestions?
Takeaway - Inspiration without fortitude is damnation.
Previous night's sleep - 7 hours - on track - start/stop - poor
Consumption - during work - on track - after work - lacking
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges canteloupe
Lunch - romaine with light caesar dressing + diced ham, croutons. side of chicken salad w/ raisins and sunflower seeds
Snack - the rest of the chicken salad
Snack - post workout - small fuji apple
Snack - a slice of cheese pizza from EndZone - credit Visa
Dinner - A three cheese chicken pasta dish - Bird's eye Voila - (wasn't that good - I ended up adding some diced roma tomato, smoked gouda, and heavy cream - ridiculously good - the smoked gouda tastes like bacon), two small cookies - progress ==> didn't finish the pasta, will eat the rest tomorrow at work
Workout - Cardio - on track - goal - 1 hour @ 60% of max heart rate
33 minutes on the elliptical - avg. heart rate 130. (120 is 60% of my max heart rate)
I need to stretch more before and after.
I was not going to workout today, I felt myself starting to get sick in the morning, but by the afternoon, I was over it. Still sore from Monday. My roommate is sick, I think it made me paranoid.
Today was a good day. Got a lot of work done. Prepped some food for the burgers and hot dogs to be served tomorrow at work at the financial fair.
I definitely am coming to realize that I am passionate about food. Not just about consumption, but the creation of. Don't get me wrong, I love to eat, but knowing how to make great food brings a smile to my face. I have spent hours planning and preparing food - in the past 7 days, more than 15 hours - without getting paid for it. But the opportunity and the experience make it worthwhile. The next 90 day challenge will be to start a catering/personal chef business. Possible business name - Junes Happens, a culinary venture. Need to come up with a mantra and tag lines. I figure overhead would be minimal - I have a kitchen, pots, pans, and cutlery. Variable costs would be food and how much I charge for labor. Profit a function of food margins charged and labor cost. Possible business models:
- Catering meals for small parties.
- Showing people how to cook food.
- Preparing meals in advance for people - students/people on the go.
- Helping people to budget food.
- Doing food for people camping out/bbq's/beach outings.
- Throwing a food party for a client and their guests where we cook the food and get to eat it - like a pizza party - I show them how to cook the pizza - or a sauce party - we get together and make a large amount of sauce for the guests to take home - like marinara.
Possible tag lines/mantras - Making Great Food Accessible. Bringing the family back to Dinner. We'll come over for dinner. We'll come over with dinner. We provide the effort. Fud.
Any thoughts, concerns, issues, personal vendettas, comments, suggestions?
Takeaway - Inspiration without fortitude is damnation.
Tuesday, March 17, 2009
Day 7 - Fat Tuesday - March 17
Sleep - 7 hours - on track - start/stop - poor
Consumption - on track at work - poor after work
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges canteloupe, 10 almonds (roasted and salted)
Lunch - romaine with light caesar dressing
Snack - 2-3 wedges canteloupe
Snack - medium vanilla milkshake and a bacon bleu roastburger from Arby's - buy a drink and get the sandwich free
Dinner - 16 wings - 8 red hot and bleu + 8 boss - Wild Wing Cafe - 2 bleu cheese dips + celery
Snack - funny, I wanted McDonald's soft serve, when I pulled up to the drive through, they told me they were out - not as bad as the time I went to Starbuck's and they told me they were out of coffee...went home, had 6 or 7 chocolate and white fudge cookies w/ some milk. Then had some Thai omelet, rice, chicken and tomatoes - credit Visa.
I am continued to be amazed at the kindness of others - that someone with seemingly little gives so freely of what he has.
Also, today, a man I hold in high respect paid me a compliment - suffice it to say that he said he respects me and sees the good I do.
Lesson of the day - putting things off is bad. It has taken me so much time to write the updates from Friday to today that I had to take a smoke break.
Commitment - do my taxes this weekend.
Progress - so, overall, I continue to do a lot better than I have. Have I achieved perfection? Dominance? Far from it, but it is not the goal so much as the path. The action I take everyday defines who I am, for that moment and in the future. The actions of the past guarantee nothing but can lean me toward a particular direction. I hope to stay attached to the process and not the outcome. With that in mind, and my projected sleep at about 6.5 hours, I am going to bed.
Oh, I watched Blades of Glory today and it was pretty funny.
Consumption - on track at work - poor after work
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges canteloupe, 10 almonds (roasted and salted)
Lunch - romaine with light caesar dressing
Snack - 2-3 wedges canteloupe
Snack - medium vanilla milkshake and a bacon bleu roastburger from Arby's - buy a drink and get the sandwich free
Dinner - 16 wings - 8 red hot and bleu + 8 boss - Wild Wing Cafe - 2 bleu cheese dips + celery
Snack - funny, I wanted McDonald's soft serve, when I pulled up to the drive through, they told me they were out - not as bad as the time I went to Starbuck's and they told me they were out of coffee...went home, had 6 or 7 chocolate and white fudge cookies w/ some milk. Then had some Thai omelet, rice, chicken and tomatoes - credit Visa.
I am continued to be amazed at the kindness of others - that someone with seemingly little gives so freely of what he has.
Also, today, a man I hold in high respect paid me a compliment - suffice it to say that he said he respects me and sees the good I do.
Lesson of the day - putting things off is bad. It has taken me so much time to write the updates from Friday to today that I had to take a smoke break.
Commitment - do my taxes this weekend.
Progress - so, overall, I continue to do a lot better than I have. Have I achieved perfection? Dominance? Far from it, but it is not the goal so much as the path. The action I take everyday defines who I am, for that moment and in the future. The actions of the past guarantee nothing but can lean me toward a particular direction. I hope to stay attached to the process and not the outcome. With that in mind, and my projected sleep at about 6.5 hours, I am going to bed.
Oh, I watched Blades of Glory today and it was pretty funny.
Day 6 - Monday - March 16
Sleep - 7 hours - on track - start/stop - poor
Consumption - solid
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges of canteloupe
Lunch - half a footlong chicken bacon ranch subway sub - sans cheese - lettuce, onions, green peppers, sweet peppers, the spicy stuff they have on the line, and some ranch.
Snack - 2-3 wedges of cantaloupe
Dinner - the rest of the aforementioned sandwhich
Snack - 2 1/3 fried eggs and a slice of double fiber wheat toast, a small fuji apple. I held out and didn't eat popcorn for 24 - could be chalked up to sloth. An hour before going to bed, the hunger hit and I ate some cheese and crackers - approx. 10 crackers and 15 1cm cubes of cheese.
Workout* - biceps and shoulders
seated curls dumbbells - 3x10 35lb
military dumbbell press - 3x10 35lb
+ seated shrugs w/ dumbbells - 3x10 35lb hold 10 seconds on last rep
standing curls - E-Z curl bar - 1x8, 1x6, 1x5 - approx. 85-90lbs - 25+14 on each side but one of the 25's has a crack in it and seems to be missing some heft.
standing flies - 2x10 20lb 1x25lb
hammer curls dumbbells - 3x8 25lb (left arm, right arm, both arms = 1 rep)
front raises dumbbells - 3x8 10lb (left arm, right arm, both arms = 1 rep)
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Sit-ups - decline bench - 2x30 - between the above exercises
*I do exercises in succession switching b/n body parts with minimal rest between individual sets, viz., set of curls, pause, military press
+doing an exercise immediately after - military press, then drop the weight and do shrugs
Lessons of the day:
I need to add more protein to dissipate hunger. I bought 14+ lbs of protein - I will let you know how they work once they come in the mail - I purchased on the interwebs - doi.
Two types, whey and casein.
Whey
Consumption - solid
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 2-3 wedges of canteloupe
Lunch - half a footlong chicken bacon ranch subway sub - sans cheese - lettuce, onions, green peppers, sweet peppers, the spicy stuff they have on the line, and some ranch.
Snack - 2-3 wedges of cantaloupe
Dinner - the rest of the aforementioned sandwhich
Snack - 2 1/3 fried eggs and a slice of double fiber wheat toast, a small fuji apple. I held out and didn't eat popcorn for 24 - could be chalked up to sloth. An hour before going to bed, the hunger hit and I ate some cheese and crackers - approx. 10 crackers and 15 1cm cubes of cheese.
Workout* - biceps and shoulders
seated curls dumbbells - 3x10 35lb
military dumbbell press - 3x10 35lb
+ seated shrugs w/ dumbbells - 3x10 35lb hold 10 seconds on last rep
standing curls - E-Z curl bar - 1x8, 1x6, 1x5 - approx. 85-90lbs - 25+14 on each side but one of the 25's has a crack in it and seems to be missing some heft.
standing flies - 2x10 20lb 1x25lb
hammer curls dumbbells - 3x8 25lb (left arm, right arm, both arms = 1 rep)
front raises dumbbells - 3x8 10lb (left arm, right arm, both arms = 1 rep)
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Sit-ups - decline bench - 2x30 - between the above exercises
*I do exercises in succession switching b/n body parts with minimal rest between individual sets, viz., set of curls, pause, military press
+doing an exercise immediately after - military press, then drop the weight and do shrugs
Lessons of the day:
I need to add more protein to dissipate hunger. I bought 14+ lbs of protein - I will let you know how they work once they come in the mail - I purchased on the interwebs - doi.
Two types, whey and casein.
Whey
- Reasoning -whey absorbs quickly, within about an hour of ingestion
- Use - post workout and meal replacement throughout the day
- Reasoning - casein absorbs slowly, 7 hours or so after ingestion
- Use - before sleep to help w/ muscle regeneration and curb late night cravings, mixed in during the day to curb hunger as well
Day 5 - Sunday March 15
Sleep - length - more than 9 hours - awesome. start/stop time - poor - I woke up at 1pm
Consumption - poor
I ate a lot of leftovers from the previous night's event
Lunch - half a thin crust chicken/pesto pizza - palermo's - topped with extra pepperoni, smoked gouda, mozz, and jarlsberg.
Dinner - a quarter of the pizza. also made some gougeres. They came out pretty good, but I had no idea what they looked like from the recipe and had never eaten them before. Ate some crispy beef Visa made. Finished off with some crackers topped with the above cheese and some pepperoni heated up in the toaster oven.
Consumption - poor
I ate a lot of leftovers from the previous night's event
Lunch - half a thin crust chicken/pesto pizza - palermo's - topped with extra pepperoni, smoked gouda, mozz, and jarlsberg.
Dinner - a quarter of the pizza. also made some gougeres. They came out pretty good, but I had no idea what they looked like from the recipe and had never eaten them before. Ate some crispy beef Visa made. Finished off with some crackers topped with the above cheese and some pepperoni heated up in the toaster oven.
Day 4 - Saturday, March 14
Sleep - 6 hours - I went to bed at 5 or 6am prepping food and watching battlestar galactica
consumption - poor
Lunch - cut up some french baguette and melted mozz and pepperoni on top
Dinner - bruschetta (tomato, mozz, basil), thin crust pizza, chips and guac, brie and fig/orange spread baked in puff pastry with crackers, lots of coke zero, two handfuls of popcorn, a few cookies. Accomplishment - made 4lbs of chocolate covered strawberries but didn't eat any.
Late night - western omelet (no cheese), hashbrowns, and an english muffin (half w/ butter, half w/ grape jelly) - a la the Italian Villa
Workout - more like physical activity - I moved a lot of heavy objects from house to car to venue to car to house - large amounts of food, two loudspeakers, amp, and misc.
consumption - poor
Lunch - cut up some french baguette and melted mozz and pepperoni on top
Dinner - bruschetta (tomato, mozz, basil), thin crust pizza, chips and guac, brie and fig/orange spread baked in puff pastry with crackers, lots of coke zero, two handfuls of popcorn, a few cookies. Accomplishment - made 4lbs of chocolate covered strawberries but didn't eat any.
Late night - western omelet (no cheese), hashbrowns, and an english muffin (half w/ butter, half w/ grape jelly) - a la the Italian Villa
Workout - more like physical activity - I moved a lot of heavy objects from house to car to venue to car to house - large amounts of food, two loudspeakers, amp, and misc.
Day 3 - Friday - March 13
Previous night's sleep - 6.5 hours - close...
Consumption - on track during the day, nighttime, notsomuch
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - probably a banana
Lunch - roasted chicken salad on one slice of double fiber wheat bread
Snack - roasted chicken salad on one slice of double fiber wheat bread
Dinner - thin crust chicken pizza - palermo's - I spent much of the night prepping food for an event that I am helping to cater Saturday. I cut up pounds of smoked gouda, jarlsberg, and mozzarella. I definitely ate some along the way. I also tasted some cantoloupe, bruschetta (tomato, mozz + a couple with pepperoni)
No workout.
Consumption - on track during the day, nighttime, notsomuch
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - probably a banana
Lunch - roasted chicken salad on one slice of double fiber wheat bread
Snack - roasted chicken salad on one slice of double fiber wheat bread
Dinner - thin crust chicken pizza - palermo's - I spent much of the night prepping food for an event that I am helping to cater Saturday. I cut up pounds of smoked gouda, jarlsberg, and mozzarella. I definitely ate some along the way. I also tasted some cantoloupe, bruschetta (tomato, mozz + a couple with pepperoni)
No workout.
Thursday, March 12, 2009
Day 2
Previous night's sleep - approximately 7 hours - on track
Consumption - on track during the day, nighttime, notsomuch
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 1 banana
Lunch - tossed salad with light caesar dressing w/ some roasted chicken salad
Snack - 4 wedges of cantaloupe
Snack - large fuji apple - I didn't get to dinner until 10:15pm - I was busy
Dinner - broccoli steamed then sauteed in olive oil with some oyster sauce, about 1/2 cup cooked rice w/ pot roast (made with london broil, cream of mushroom, tomato soup, and onion soup mix), 4 bites of a concoction of said pot roast w/ spaghetti noodles (credit Alan), a hefty portion of popcorn while watching the latest episode of 24
No fitness today - neutral
Ramblings:
I could go on and on and live with regret about the decisions made today in the realm of diet, but I will not. Being a creature of habit, it takes time to change. My passion for the gastro experience lends to the proclivity I have for mass consumption. I have committed to eating healthier, and today, though not as good as yesterday, was better than the day before.* I see small victories, progress if you will, not perfection. I ate the broccoli upon arriving at my domicile and was greeted with great boastings of badass potroast. Did I eat some? Yes. Did I eat more than I should have? Probably. Did I eat less than I normally would? Unquestionably. The noodles and pot roast, I partook of, the mere novelty intriguing enough to draw me in. Lastly, the popcorn. I like popcorn - a lot. Made with oil, powdered salt (kosher salt ran through a coffee grinder until it produces a cloud), fresh rosemary and thyme (both herbs ran through said coffee grinder). I thoroughly enjoyed it. Ate more than I should have? Of course. But, about halfway through 24, I put down the paper bag (the big kind you get with groceries) that was used to mix everything and stopped eating it. Progress.
So, what does this all mean? Whenever I forget that bending over to tie my shoe is impeded by my 2 and 1/2 trimester protrusion, I will revert. Even when I do remember, I revert. Hopefully, I will change. But, I need time. Not to learn how to diet - I truly believe, that all diets ultimately fail, simply because, at some point, you stop - but to become accustomed to healthier eating habits.
*After work, the night before the 90 days started, I ate 16 chicken wings w/ bleu cheese and celery for dinner - not terrible, certainly not good. On the way home, I stopped and got some McDonald's: 1 ice cream cone, 1 hot fudge sundae w/ nuts, 2 apples pies (1 for 89cents and 2 for a dollar - duh), and an oreo cookie blizzard. Apparently, I knew this commitment was starting. Oh, and typically, for breakfast, I would eat 2 sausage and egg biscuits at work - the last couple of times, it was probably two sausage patties per biscuit along with the egg...
Consumption - on track during the day, nighttime, notsomuch
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 1 banana
Lunch - tossed salad with light caesar dressing w/ some roasted chicken salad
Snack - 4 wedges of cantaloupe
Snack - large fuji apple - I didn't get to dinner until 10:15pm - I was busy
Dinner - broccoli steamed then sauteed in olive oil with some oyster sauce, about 1/2 cup cooked rice w/ pot roast (made with london broil, cream of mushroom, tomato soup, and onion soup mix), 4 bites of a concoction of said pot roast w/ spaghetti noodles (credit Alan), a hefty portion of popcorn while watching the latest episode of 24
No fitness today - neutral
Ramblings:
I could go on and on and live with regret about the decisions made today in the realm of diet, but I will not. Being a creature of habit, it takes time to change. My passion for the gastro experience lends to the proclivity I have for mass consumption. I have committed to eating healthier, and today, though not as good as yesterday, was better than the day before.* I see small victories, progress if you will, not perfection. I ate the broccoli upon arriving at my domicile and was greeted with great boastings of badass potroast. Did I eat some? Yes. Did I eat more than I should have? Probably. Did I eat less than I normally would? Unquestionably. The noodles and pot roast, I partook of, the mere novelty intriguing enough to draw me in. Lastly, the popcorn. I like popcorn - a lot. Made with oil, powdered salt (kosher salt ran through a coffee grinder until it produces a cloud), fresh rosemary and thyme (both herbs ran through said coffee grinder). I thoroughly enjoyed it. Ate more than I should have? Of course. But, about halfway through 24, I put down the paper bag (the big kind you get with groceries) that was used to mix everything and stopped eating it. Progress.
So, what does this all mean? Whenever I forget that bending over to tie my shoe is impeded by my 2 and 1/2 trimester protrusion, I will revert. Even when I do remember, I revert. Hopefully, I will change. But, I need time. Not to learn how to diet - I truly believe, that all diets ultimately fail, simply because, at some point, you stop - but to become accustomed to healthier eating habits.
*After work, the night before the 90 days started, I ate 16 chicken wings w/ bleu cheese and celery for dinner - not terrible, certainly not good. On the way home, I stopped and got some McDonald's: 1 ice cream cone, 1 hot fudge sundae w/ nuts, 2 apples pies (1 for 89cents and 2 for a dollar - duh), and an oreo cookie blizzard. Apparently, I knew this commitment was starting. Oh, and typically, for breakfast, I would eat 2 sausage and egg biscuits at work - the last couple of times, it was probably two sausage patties per biscuit along with the egg...
Wednesday, March 11, 2009
Course Description: Day 1
So today, which has already become tomorrow, was day 1. The first day of becoming healthy. I have become too fat, too sedentary. I could go on and on about why I have become that way, but instead will outline a plan of action to correct what has happened. For the next 89 days and hopefully continuously for my life, I hope to achieve better health through exercise and better eating habits.
Guidelines:
1. Eat better. Monday through Friday, I will try to eat extremely healthy, with an allowance for some leeway on the weekends.
2. Exercise. I commit to exercise at least 3 days a week, hopefully more.
3. Get more sleep. I commit to getting at least 7 hours of sleep per night.
4. Stick with it, as with most things, it's pretty easy to simply think about changing. I need to take action and keep my eye on the prize: a healthier lifestyle.
Day 1 - 246lbs
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 1 banana
Lunch - tossed salad with light caesar dressing w/ some roasted chicken salad
Snack - after working out - a small fuji apple
Dinner - broccoli steamed then sauteed in olive oil with some oyster sauce, 2 wedges of cantaloupe
Workout
Dumbbell Press - Incline - 3x10 40lbs
Dumbbell Row - on a bench - 3x10 35lbs
Butterfly (Machine) - 2x10, 1 set of 9
Lat Pull Downs - 3x10 90, 100, 110
Dumbbell Press - gradually declining incline - 3x10 40lbs
Seated Rows - 3x10 90, 100, 110
Sit-ups - decline bench - 3x30
Cardio on elliptical - 13 min total - 8 min of 2 min slow and 2 min flat out - 5 min cool down
Cardio goal - 60 min at 60% heart rate - parallel goal 20 min at 80%
Guidelines:
1. Eat better. Monday through Friday, I will try to eat extremely healthy, with an allowance for some leeway on the weekends.
2. Exercise. I commit to exercise at least 3 days a week, hopefully more.
3. Get more sleep. I commit to getting at least 7 hours of sleep per night.
4. Stick with it, as with most things, it's pretty easy to simply think about changing. I need to take action and keep my eye on the prize: a healthier lifestyle.
Day 1 - 246lbs
Breakfast - 1 bowl of cereal, Honey Bunches of Oats w/ Almonds with light soy milk
Snack - 1 banana
Lunch - tossed salad with light caesar dressing w/ some roasted chicken salad
Snack - after working out - a small fuji apple
Dinner - broccoli steamed then sauteed in olive oil with some oyster sauce, 2 wedges of cantaloupe
Workout
Dumbbell Press - Incline - 3x10 40lbs
Dumbbell Row - on a bench - 3x10 35lbs
Butterfly (Machine) - 2x10, 1 set of 9
Lat Pull Downs - 3x10 90, 100, 110
Dumbbell Press - gradually declining incline - 3x10 40lbs
Seated Rows - 3x10 90, 100, 110
Sit-ups - decline bench - 3x30
Cardio on elliptical - 13 min total - 8 min of 2 min slow and 2 min flat out - 5 min cool down
Cardio goal - 60 min at 60% heart rate - parallel goal 20 min at 80%
Tuesday, March 3, 2009
Appetizer
Human life is full of minutiae. Measured in increments of time with an exact account based on the frequency of an agreed upon cesium resonance, it is an exacting measure of our mortality - yet perspective is often lost on how long a particular moment actually lasts. Trying to figure out where things start and stop is an exercise in futility. Years pass, and with them, so do many opportunities. Ironic that when it really matters, seconds and minutes become so precious. Situationally ironic that an invention, allowing us to give meaning to moments could cause us to miss so many. As we hustle, frantically into the fray of our everyday lives, how often do we say to ourselves, if we only had more time.
It is easy to see why we miss so many of the details.
90 days is said to be long enough to become accustomed to change. Not all change of course, nor does this in any way purport to the sufficiency of time needed for acclimation. 90 days should be seen more as a minimum to get something started if it is to mean something. It could be argued that in any one year, there are four such periods. On the other side of it, more than a hundred.
It is easy to see why we miss so many of the details.
90 days is said to be long enough to become accustomed to change. Not all change of course, nor does this in any way purport to the sufficiency of time needed for acclimation. 90 days should be seen more as a minimum to get something started if it is to mean something. It could be argued that in any one year, there are four such periods. On the other side of it, more than a hundred.
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