Previous night's sleep - off track - 6.5 hours - start/stop - poor
Consumption - good at work, terrible after.
Breakfast - baby carrots + Bear Naked Banana Almond Crunch Granola
Lunch - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Snack - tossed salad, light caesar dressing, parmesan cheese, and some croutons
Dinner - 3 ribs + rice
Snack - two chicken teriyaki and ginger sausages, one nathan's hot dog, 2 eggs, rice, and a whole wheat sub roll
Dessert - Turkey Hill banana split ice cream - 3 big scoops
No workout.
Thursday, April 23, 2009
Wednesday, April 22, 2009
Day 43 - Wednesday, April 22
Previous night's sleep - on track - 7 hours - start/stop - terrible
Consumption - good at work, terrible after.
Breakfast - fat free vanilla yogurt w/ Triple Berry Crunch Bear Naked Granola - Dannon low fat yogurt
Lunch - Son of a Gun beef stew with a couple of croutons
Snack - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Dinner - two foot long hot dogs w/ chili, mustard, and onion + onion rings + french fries w/ ketchup and mayo - from Jak'n Jill's and a rib that Visa made. Craptastically good and tumultuous for my so called healthier living experimental phase.
So, after running errands today, which included picking up a 25lb bag of charcoal at the Mexican grocery store along w/ a bag of bay leaves for $1.69 and a bag of Zaffron for $1.99, I ended up driving home around 9:30pm. I hadn't eaten since around 3:30pm, when I ate that salad. My mind raced toward food. I definitely had the intention of eating ice cream tonight, but didn't. Not because I am so grounded in my healthy habits, but because after my massive consumption, the thought of eating ice cream was very unappealing.
I am definitely, a creature of habit. Those habits are hard to change, hence the whole 90 day committment. I have come to realize in my more than quarter century of a lifetime that it requires pain for me to change. Sure, after an oil change or a car accident I will drive more safely, more conservatively. But given enough time, I forget that misery or that cost paid, and resume my inclinations of driving quickly and with disregard for gas conservation.
I want to turn the corner. I want to look back and think, wow, I used to look like that. I used to eat like that. And I have. I look back at pictures, not even two years ago. I used to look like that? I can't remember what it feels like to weigh less than 200lbs. Maybe, I am not self-conscious enough about my body. Both a pro and a con. Every good quality that I have, taken to the extreme, is a fault. Read - wanting to help others - good - white knight syndrome - bad.
So, re-committing and making promises is bunk. An empty exercise based in the absurd premise that I will keep them and that my will power at this very moment, sated, not even 4 hours ago by mounds of fried, unhealthy food, will carry me through a lifetime. It is simply time to start taking action. Ultimately, it's about accountability, and there aren't many people out there that I am accountable to in the world when it comes to my eating habits and level of fitness. You can't get arrested for being obese. You don't get fired for being fat (jobs I would have anyway). When it's just you and the drive-through, it's just you and the drive-through.
But who do I want to be? Do I want to grow up and be a firefighter? An astronaut? I don't know. But I do know, that I don't want to grow into my 30s and 40s as a chubby guy eventually dying at an absurdly young age due to high cholesterol, diabetes, heart disease, or something else I could have helped to prevent.
It's not that I don't want to be fat. It's that I want to be healthy.
We'll see what tomorrow brings.
Consumption - good at work, terrible after.
Breakfast - fat free vanilla yogurt w/ Triple Berry Crunch Bear Naked Granola - Dannon low fat yogurt
Lunch - Son of a Gun beef stew with a couple of croutons
Snack - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Dinner - two foot long hot dogs w/ chili, mustard, and onion + onion rings + french fries w/ ketchup and mayo - from Jak'n Jill's and a rib that Visa made. Craptastically good and tumultuous for my so called healthier living experimental phase.
So, after running errands today, which included picking up a 25lb bag of charcoal at the Mexican grocery store along w/ a bag of bay leaves for $1.69 and a bag of Zaffron for $1.99, I ended up driving home around 9:30pm. I hadn't eaten since around 3:30pm, when I ate that salad. My mind raced toward food. I definitely had the intention of eating ice cream tonight, but didn't. Not because I am so grounded in my healthy habits, but because after my massive consumption, the thought of eating ice cream was very unappealing.
I am definitely, a creature of habit. Those habits are hard to change, hence the whole 90 day committment. I have come to realize in my more than quarter century of a lifetime that it requires pain for me to change. Sure, after an oil change or a car accident I will drive more safely, more conservatively. But given enough time, I forget that misery or that cost paid, and resume my inclinations of driving quickly and with disregard for gas conservation.
I want to turn the corner. I want to look back and think, wow, I used to look like that. I used to eat like that. And I have. I look back at pictures, not even two years ago. I used to look like that? I can't remember what it feels like to weigh less than 200lbs. Maybe, I am not self-conscious enough about my body. Both a pro and a con. Every good quality that I have, taken to the extreme, is a fault. Read - wanting to help others - good - white knight syndrome - bad.
So, re-committing and making promises is bunk. An empty exercise based in the absurd premise that I will keep them and that my will power at this very moment, sated, not even 4 hours ago by mounds of fried, unhealthy food, will carry me through a lifetime. It is simply time to start taking action. Ultimately, it's about accountability, and there aren't many people out there that I am accountable to in the world when it comes to my eating habits and level of fitness. You can't get arrested for being obese. You don't get fired for being fat (jobs I would have anyway). When it's just you and the drive-through, it's just you and the drive-through.
But who do I want to be? Do I want to grow up and be a firefighter? An astronaut? I don't know. But I do know, that I don't want to grow into my 30s and 40s as a chubby guy eventually dying at an absurdly young age due to high cholesterol, diabetes, heart disease, or something else I could have helped to prevent.
It's not that I don't want to be fat. It's that I want to be healthy.
We'll see what tomorrow brings.
Tuesday, April 21, 2009
Day 42 - Tuesday, April 21
Previous night's sleep - decent - 6.5 hours - I woke up around 7:30 and instead of going back to sleep like I always do, stayed awake and went to work
Consumption - excellent at work, terrible after
Breakfast - fat free vanilla yogurt w/ banana almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - Son of a Gun beef stew with a couple of croutons
Snack - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Post Work Out - Whey + water (1.5 scoops)
Dinner - 17 wings - 7x boss, 8x slayer, 1x virginia fireball, 1x gold rush + celery + 2 bleu cheese dips - at Wild Wing Cafe
Dessert - a pretty big bowl of Turkey Hill banana split ice cream - decent - but my favorite is definitely Blue Bunny when it comes to banana split
Workout - after work - biceps and shoulders
seated curls dumbbells - 1x10, 1x8, 1x6 45lb
+ military dumbbell press - 1x12, 2x10 45lb
+ seated shrugs w/ dumbbells - 1x12, 2x10 45lb hold 10 seconds on last rep
+Leg raises on a decline bench - 3x20 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - held legs above ground for 10 seconds after 1st two sets and on the last set, held legs off the ground for 20 seconds.
standing curls - E-Z curl bar - 1x12, 1x10, 1x8 approx. 70lbs - 30 on each side
+standing flies - 1x12, 2x10 15lb
hammer curls dumbbells - 1x12 20lb + 2x10 25lb
+front raises w/ dumbbell - 1x12 20lb, 2x10 25lb - one dumbbell, gripping each end with one hand
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
+ indicates a superset
Status Quo - working out, not sleeping enough consistently, eating better, but not well by any means.
Consumption - excellent at work, terrible after
Breakfast - fat free vanilla yogurt w/ banana almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - Son of a Gun beef stew with a couple of croutons
Snack - Caesar salad - romaine, light caesar dressing, parmesan cheese, and some croutons
Post Work Out - Whey + water (1.5 scoops)
Dinner - 17 wings - 7x boss, 8x slayer, 1x virginia fireball, 1x gold rush + celery + 2 bleu cheese dips - at Wild Wing Cafe
Dessert - a pretty big bowl of Turkey Hill banana split ice cream - decent - but my favorite is definitely Blue Bunny when it comes to banana split
Workout - after work - biceps and shoulders
seated curls dumbbells - 1x10, 1x8, 1x6 45lb
+ military dumbbell press - 1x12, 2x10 45lb
+ seated shrugs w/ dumbbells - 1x12, 2x10 45lb hold 10 seconds on last rep
+Leg raises on a decline bench - 3x20 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - held legs above ground for 10 seconds after 1st two sets and on the last set, held legs off the ground for 20 seconds.
standing curls - E-Z curl bar - 1x12, 1x10, 1x8 approx. 70lbs - 30 on each side
+standing flies - 1x12, 2x10 15lb
hammer curls dumbbells - 1x12 20lb + 2x10 25lb
+front raises w/ dumbbell - 1x12 20lb, 2x10 25lb - one dumbbell, gripping each end with one hand
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
+ indicates a superset
Status Quo - working out, not sleeping enough consistently, eating better, but not well by any means.
Monday, April 20, 2009
Day 41 - Monday, April 20
Previous night's sleep - decent - 7+ hours - position - bad - I went to sleep on the couch downstairs and was sick when I woke up in the morning - hooray!
Conumption - great at work, terrible after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - Salad - romaine, ham, mushrooms, onions, parmesan cheese, croutons, and light caesar dressing
Snack - more of the aforementioned salad
Snack - some linguini and tomato/cream sauce - credit Visa
Dinner - a chicken tender crisp, whopper jr., large onion ring, and a spicy chicken wrap from Burger King
Snack - about 2x handfuls of popcorn at the end of 24
Conumption - great at work, terrible after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - Salad - romaine, ham, mushrooms, onions, parmesan cheese, croutons, and light caesar dressing
Snack - more of the aforementioned salad
Snack - some linguini and tomato/cream sauce - credit Visa
Dinner - a chicken tender crisp, whopper jr., large onion ring, and a spicy chicken wrap from Burger King
Snack - about 2x handfuls of popcorn at the end of 24
Day 40 - Sunday - Apirl 19
Previous night's sleep - good - 7+ hours - position - terrible - I fell asleep on Kiser's couch sitting up around 1am and woke up around 9am when he went to work. I had no intention of sleeping there.
Consumption - poor
Lunch - beef stew and rice + ramen and rice
Snack - 2 whopper jr.'s and a spicy chicken sandwich
Dinner - General Tso's Chicken, pork fried rice, an eggroll and a Pu-Pu platter - two chicken wings, 2 spareribs, 2 fried shrimp, 2 cheese wontons, an eggroll, and 2 x beef-on-a-stick - from Shun Xing
Snack - fried noodles w/ sweet and sour sauce + a rice crispy treat (little debbie's)
Consumption - poor
Lunch - beef stew and rice + ramen and rice
Snack - 2 whopper jr.'s and a spicy chicken sandwich
Dinner - General Tso's Chicken, pork fried rice, an eggroll and a Pu-Pu platter - two chicken wings, 2 spareribs, 2 fried shrimp, 2 cheese wontons, an eggroll, and 2 x beef-on-a-stick - from Shun Xing
Snack - fried noodles w/ sweet and sour sauce + a rice crispy treat (little debbie's)
Day 39 - Saturday, April 18
Previous night's sleep - non-existent (terrible) - zero hours - I did not sleep - start/stop - N/A
Consumption:
Snack - beef stew + cornbread
Breakfast - 1 cinnamon roll + OJ + coffee
Lunch - a little bit of Caesar Salad (romaine, Parmesan, croutons, light caesar dressing) + beef stew + half a cookie
Dinner - Chef's choice - kebab platter, garlic naan, regular naan, samosa, rice, mulligitany (soup), and extremely thin and spicy bread/potato (not really sure what it was - but it was put out on the table like dinner rolls or breadsticks as soon as we sat down) from Ruchee on Midlothian (Indian Food) - I was not very impressed with the food, I wish I had ordered the "go-to" butter chicken.
So, Friday night, Saturday morning - I stayed up all night cooking for an event. The menu, "Son of a Gun Beefstew", Caesar Salad, Tossed Salad, and Sundried tomato and Garlic cornbread (I added fresh herbs to the top of the cornbread before baking - rosemary and thyme). I started earlier in the week buying paper goods and salad dressing. I thought I had finished buying the rest of the ingredients for the lunch, and luckily, after going to Sam's Club and Harris Teeter, I stopped by Food Lion after I remembered I would need potatoes. I got home around 9pm after shopping and picking up some chinese on the way home. Boy was I wrong. After reading the recipe for the stew, I realized that I had forgotten to get stewed tomatoes. It was about 10:50pm and I scrambled out the door. Food Lion closed at 11pm, and I got there with about 5 minutes to go. They had crushed tomatoes, whole, diced, and tomato paste along with a variety of tomato sauces. I gave up and went to Teeter.
It's now about 11:30pm and I start cooking. The stew takes forever, even if the prep work were done ahead of time, about 3 hours. I didn't know how many people were going to show up for the event, so I made about 4 gallons of stew. That's 3.5 lbs of London Broil, 5 lbs of red potatoes, 2 lbs of carrots, along with pounds of frozen veggies.
After I got the stew going, I mixed up the cornbread. I lost two little baking pans during our outing to Lake Anna a couple of weeks ago. After frantically scouring the house for them, Visa came up with a Pyrex casserole. Perfect. Armed with two of them, I managed to fix 6 boxes of cornbread mix + ingredients into both. Normally, when I follow the recipe (above) I make them into muffins or mini-muffins. I only have two muffin tins, regular sized and tiny. I wasn't about to make 6 batches, it was past 2 am when I started the cornbread. There was an issue - lack of texture on the outside of the cornbread - due to the shape of the pan - one ginormous rectangle vs. a small circle. Yes, the tops and sides were good, but I like more crunchy all around.
Maybe I will get another muffin pan. Who knows. After the cornbread was in the oven, I started cutting up the romaine for the salad. 18 hearts in all. I was finished and satisfied by about 5:30am. I knew that I could not go to sleep and wake up in time for the event, I needed to leave the house by 8:30am. So, I decided to stay up and watch the Dragonball Evolution movie - horrible.
I was on time to the event, but the doors were not open and I was unable to start breakfast - the cinnamon rolls. We got inside the building around 9:30am and I got to work. Pretty frantic, but we got it done and the day was a success. The crowd favorite was the cornbread. The event was over by about 2pm and I left for home around 3pm with about 1.25 gallons of the stew inside of a pickle bucket behind the passenger seat.
Consumption:
Snack - beef stew + cornbread
Breakfast - 1 cinnamon roll + OJ + coffee
Lunch - a little bit of Caesar Salad (romaine, Parmesan, croutons, light caesar dressing) + beef stew + half a cookie
Dinner - Chef's choice - kebab platter, garlic naan, regular naan, samosa, rice, mulligitany (soup), and extremely thin and spicy bread/potato (not really sure what it was - but it was put out on the table like dinner rolls or breadsticks as soon as we sat down) from Ruchee on Midlothian (Indian Food) - I was not very impressed with the food, I wish I had ordered the "go-to" butter chicken.
So, Friday night, Saturday morning - I stayed up all night cooking for an event. The menu, "Son of a Gun Beefstew", Caesar Salad, Tossed Salad, and Sundried tomato and Garlic cornbread (I added fresh herbs to the top of the cornbread before baking - rosemary and thyme). I started earlier in the week buying paper goods and salad dressing. I thought I had finished buying the rest of the ingredients for the lunch, and luckily, after going to Sam's Club and Harris Teeter, I stopped by Food Lion after I remembered I would need potatoes. I got home around 9pm after shopping and picking up some chinese on the way home. Boy was I wrong. After reading the recipe for the stew, I realized that I had forgotten to get stewed tomatoes. It was about 10:50pm and I scrambled out the door. Food Lion closed at 11pm, and I got there with about 5 minutes to go. They had crushed tomatoes, whole, diced, and tomato paste along with a variety of tomato sauces. I gave up and went to Teeter.
It's now about 11:30pm and I start cooking. The stew takes forever, even if the prep work were done ahead of time, about 3 hours. I didn't know how many people were going to show up for the event, so I made about 4 gallons of stew. That's 3.5 lbs of London Broil, 5 lbs of red potatoes, 2 lbs of carrots, along with pounds of frozen veggies.
After I got the stew going, I mixed up the cornbread. I lost two little baking pans during our outing to Lake Anna a couple of weeks ago. After frantically scouring the house for them, Visa came up with a Pyrex casserole. Perfect. Armed with two of them, I managed to fix 6 boxes of cornbread mix + ingredients into both. Normally, when I follow the recipe (above) I make them into muffins or mini-muffins. I only have two muffin tins, regular sized and tiny. I wasn't about to make 6 batches, it was past 2 am when I started the cornbread. There was an issue - lack of texture on the outside of the cornbread - due to the shape of the pan - one ginormous rectangle vs. a small circle. Yes, the tops and sides were good, but I like more crunchy all around.
Maybe I will get another muffin pan. Who knows. After the cornbread was in the oven, I started cutting up the romaine for the salad. 18 hearts in all. I was finished and satisfied by about 5:30am. I knew that I could not go to sleep and wake up in time for the event, I needed to leave the house by 8:30am. So, I decided to stay up and watch the Dragonball Evolution movie - horrible.
I was on time to the event, but the doors were not open and I was unable to start breakfast - the cinnamon rolls. We got inside the building around 9:30am and I got to work. Pretty frantic, but we got it done and the day was a success. The crowd favorite was the cornbread. The event was over by about 2pm and I left for home around 3pm with about 1.25 gallons of the stew inside of a pickle bucket behind the passenger seat.
Day 38 - Friday, April 17
Previous night's sleep - on track 7 hours - start/stop - not so good
Consumption
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - steamed broccoli + korean barbecue
Snack - cantelope
Dinner - General Tso's chicken w/ pork fried rice, an egg roll, 2 packs of fried noodles w/ sweet and sour sauce from Shun Xing + white rice from the house
Snack - piece of cornbread + beef stew - technically, I ate this snack on Saturday - please see the next post
Consumption
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - steamed broccoli + korean barbecue
Snack - cantelope
Dinner - General Tso's chicken w/ pork fried rice, an egg roll, 2 packs of fried noodles w/ sweet and sour sauce from Shun Xing + white rice from the house
Snack - piece of cornbread + beef stew - technically, I ate this snack on Saturday - please see the next post
Thursday, April 16, 2009
Day 37 - Thursday, April 16
Previous night's sleep - off track - 6 hours - start/stop - decent - bed around 2:30 woke up around 8:30
Consumption - great at work, declining after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Snack - cantelope
Lunch - steamed broccoli + korean barbecue
Snack - cantelope + chili and lime almond's
Snack - crepe with apple, brown sugar, and brie from Cville Coffee - not that good, very little texture
Dinner - meatloaf and rice + a small brownie (1"x1.25"x0.75") - credit visa
Casein + water
No workout. Still very sore. Also, I was supposed to do cardio in the morning, but last night, after deciding a full night's sleep was important to my overall health and weight goals, I stayed up past 2:30am. I am a self defeating proposition.
Consumption - great at work, declining after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Snack - cantelope
Lunch - steamed broccoli + korean barbecue
Snack - cantelope + chili and lime almond's
Snack - crepe with apple, brown sugar, and brie from Cville Coffee - not that good, very little texture
Dinner - meatloaf and rice + a small brownie (1"x1.25"x0.75") - credit visa
Casein + water
No workout. Still very sore. Also, I was supposed to do cardio in the morning, but last night, after deciding a full night's sleep was important to my overall health and weight goals, I stayed up past 2:30am. I am a self defeating proposition.
Wednesday, April 15, 2009
Day 36 - Wednesday, April 15
Previous night's sleep - on track - 7 hours - start/stop - poor
Consumption - as always, great at work, poor after business hours
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, bell peppers, bacon bits, sunflower seeds, light caesar dressing + chicken salad
Snack - the rest of the salad
Post workout - whey + water
Dinner - 3 ribs + rice + 2 slices of pepperoni pizza - credit visa
Casein + water
Workout -after work - cardio - 1 hour at 77% max heart rate - 900+ calories burned - 5+ miles on the elliptical machine
I plan on working out tomorrow morning - cardio again. My body is still aching from Tuesday. I don't know that I would have an effective bicep and shoulder workout.
Consumption - as always, great at work, poor after business hours
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, bell peppers, bacon bits, sunflower seeds, light caesar dressing + chicken salad
Snack - the rest of the salad
Post workout - whey + water
Dinner - 3 ribs + rice + 2 slices of pepperoni pizza - credit visa
Casein + water
Workout -after work - cardio - 1 hour at 77% max heart rate - 900+ calories burned - 5+ miles on the elliptical machine
I plan on working out tomorrow morning - cardio again. My body is still aching from Tuesday. I don't know that I would have an effective bicep and shoulder workout.
Tuesday, April 14, 2009
Day 35 - Tuesday, April 14
Previous night's sleep - good - 7+ hours - start/stop - decent, went to bed at 1:30am, woke up at 6, went back to sleep, woke up at 7:30, went back to sleep, and woke up and went to work
Consumption - good during work, poor after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, bell peppers, bacon bits, sunflower seeds, light caesar dressing + seafood salad - a smaller portion than usual
Post Workout - 1.5 scoops of whey + water
Dinner - 19 wings, celery, and 2 x bleu cheese from Wild Wing Cafe
Dessert - vanilla cone + hot fudge sundae w/ nuts + 2 apple pies - from McDonald's
Cassein + water
Workout - on track
Dips - 3 x 10 - chest out
+ Pulldowns - 2x10 120lbs, 1x5 at 130lbs + 1x5 at 120lbs
+ Leg Raises on a decline bench - 3x15 - held legs up for 10 seconds after second set and 20 seconds after third set
Butterflies - machine - 1x10 110lbs, 1x10 120lbs, 1x5 120lbs + 1x5 110lbs
+ pullovers - laying on a flat bench with a dumbbell - 1x10 35lbs, 1x10 40lbs, 1x10 45lbs
Chest Press - machine - with the seat in the lowest position - 2x10 160lbs, 1x5 160lbs + 1x5 140lbs
+ Seated Rows - 1x10 100lbs, 2x10 120lbs
Consumption - good during work, poor after
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bear Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, bell peppers, bacon bits, sunflower seeds, light caesar dressing + seafood salad - a smaller portion than usual
Post Workout - 1.5 scoops of whey + water
Dinner - 19 wings, celery, and 2 x bleu cheese from Wild Wing Cafe
Dessert - vanilla cone + hot fudge sundae w/ nuts + 2 apple pies - from McDonald's
Cassein + water
Workout - on track
Dips - 3 x 10 - chest out
+ Pulldowns - 2x10 120lbs, 1x5 at 130lbs + 1x5 at 120lbs
+ Leg Raises on a decline bench - 3x15 - held legs up for 10 seconds after second set and 20 seconds after third set
Butterflies - machine - 1x10 110lbs, 1x10 120lbs, 1x5 120lbs + 1x5 110lbs
+ pullovers - laying on a flat bench with a dumbbell - 1x10 35lbs, 1x10 40lbs, 1x10 45lbs
Chest Press - machine - with the seat in the lowest position - 2x10 160lbs, 1x5 160lbs + 1x5 140lbs
+ Seated Rows - 1x10 100lbs, 2x10 120lbs
Monday, April 13, 2009
Day 34 - Monday, April 13
Previous night's sleep - on track - 7 hours - start/stop - decent
Consumption - off track. let's get serious here
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, fake bacon bits, sunflower seeds, bell peppers, croutons, and light caesar dressing + tuna salad + seafood salad
Dinner - Brat, 2 eggs, and rice + life changing mac 'n cheese (smoked gouda, pancetta, heavy cream, and shells)
Snack - 4 pieces of Texas Toast (the kind w/ cheese on top)
Status report -
Milestones hit:
cardio workout - 1 hour at 60% max heart rate - on track
strength training - lifting more weight, good form, w/ super sets to keep the heart rate up - on track - I'm strongest I've been in a couple of years
Frequency of excercise - 3 x a week - on track
sleep - 7 hours a night - off track - big time, inconsistent amounts of sleep combined with bad choices in start/stop time
consumption - way off track - I have made improvements, but lack consistency. I need to start preparing lunch the night before to take to work to save money and to lose weight.
Overall - commitment - I feel as if I need to re-commit - I need to eat better during the week and more often. I need to workout more often and start doing it 5 days a week. I need to sleep better, starting tomorrow night - it's already 1am and I need to wake up at 6am to workout.
Achievement unlocked - I did my taxes today.
Takeaway - If you are eating a shit sandwich, it's because you ordered it.
Consumption - off track. let's get serious here
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - salad - green leaf lettuce, ham, fake bacon bits, sunflower seeds, bell peppers, croutons, and light caesar dressing + tuna salad + seafood salad
Dinner - Brat, 2 eggs, and rice + life changing mac 'n cheese (smoked gouda, pancetta, heavy cream, and shells)
Snack - 4 pieces of Texas Toast (the kind w/ cheese on top)
Status report -
Milestones hit:
cardio workout - 1 hour at 60% max heart rate - on track
strength training - lifting more weight, good form, w/ super sets to keep the heart rate up - on track - I'm strongest I've been in a couple of years
Frequency of excercise - 3 x a week - on track
sleep - 7 hours a night - off track - big time, inconsistent amounts of sleep combined with bad choices in start/stop time
consumption - way off track - I have made improvements, but lack consistency. I need to start preparing lunch the night before to take to work to save money and to lose weight.
Overall - commitment - I feel as if I need to re-commit - I need to eat better during the week and more often. I need to workout more often and start doing it 5 days a week. I need to sleep better, starting tomorrow night - it's already 1am and I need to wake up at 6am to workout.
Achievement unlocked - I did my taxes today.
Takeaway - If you are eating a shit sandwich, it's because you ordered it.
Sunday, April 12, 2009
Day 33 - Sunday, April 12
Previous night's sleep - great - more than 8 hours - start/stop - terrible, again, woke up around 2pm
Consumption - poor
Lunch - 1/2 a slop bucket - about 1 pint - layers of which are coleslaw, baked beans, pulled pork, and cheesy potatoes + 1 rib - all from Belmont Barbecue - w/ Dragon's Breath + Mild sauce - half each + 2 ice cream sandwiches
Dinner - the rest of the slop bucket [minus a coffee mug's worth] + 1 ice cream sandwich
Snack - 1 pint of Ben and Jerry's Chunky Monkey
I attempted to start and finish my taxes but ran into an issue...I need my adjusted gross income in order to e-file...til tomorrow I suppose.
Consumption - poor
Lunch - 1/2 a slop bucket - about 1 pint - layers of which are coleslaw, baked beans, pulled pork, and cheesy potatoes + 1 rib - all from Belmont Barbecue - w/ Dragon's Breath + Mild sauce - half each + 2 ice cream sandwiches
Dinner - the rest of the slop bucket [minus a coffee mug's worth] + 1 ice cream sandwich
Snack - 1 pint of Ben and Jerry's Chunky Monkey
I attempted to start and finish my taxes but ran into an issue...I need my adjusted gross income in order to e-file...til tomorrow I suppose.
Day 32 - Saturday, April 11
Previous night's sleep - excellent, more than 8 hours - start/stop - terrible, woke up at 2pm
Consumption - typical, poor, weekend feeding
Lunch - sausage, eggs, and rice
Snack - brat w/ bread + brat eggs, and rice
Dessert - 3 ice cream sandwiches
Snack - wheat thins, dip, cheese log, carrot cake - small quantities of each - atypically small
Snack - two hot dogs
Consumption - typical, poor, weekend feeding
Lunch - sausage, eggs, and rice
Snack - brat w/ bread + brat eggs, and rice
Dessert - 3 ice cream sandwiches
Snack - wheat thins, dip, cheese log, carrot cake - small quantities of each - atypically small
Snack - two hot dogs
Friday, April 10, 2009
Day 31 - Friday, April 10
Previous night's sleep - off track - around 6.5 - went to bed past 1:15am and woke up at 6 to go work out and fell back asleep, woke up around 7:45am - so, Mike and Rana decided to play tennis before hitting the gym, the courts are at the gym. When I received my wake up call from Mike around 6am, I asked him if they would be playing tennis, yes he said. So, I figured, I would get a little extra sleep. Having done this a million times before, I knew I wouldn't wake up. But I went to bed again anyway, and woke up just in time to call them and find out they were getting ready to leave after playing an hour of tennis.
Consumption - terrible.
Breakfast - 5 hash browns + a steak, egg, and cheese bagel from McDonald's
Lunch - 1 slice of cheese and 1 slice of pepperoni from Christian's Pizza
Snack - sausage and egg biscuit left over from breakfast
Snack - a rib from Belmont Barbecue
Dinner - pho noodles w/ pork tenderloin and steakums along w/ the noodles + rice - very traditional, credit Visa
Dessert - chocolate chip cookie sandwich (icing b/n the two cookies) + an ice cream sandwich
Workout - imagined
30 days into the new lifestyle change, I have managed to gain about 5lbs. I started in at about 244lbs and now weigh 249lbs
Hopefully it's muscle gained.
Ha. Optimism.
Consumption - terrible.
Breakfast - 5 hash browns + a steak, egg, and cheese bagel from McDonald's
Lunch - 1 slice of cheese and 1 slice of pepperoni from Christian's Pizza
Snack - sausage and egg biscuit left over from breakfast
Snack - a rib from Belmont Barbecue
Dinner - pho noodles w/ pork tenderloin and steakums along w/ the noodles + rice - very traditional, credit Visa
Dessert - chocolate chip cookie sandwich (icing b/n the two cookies) + an ice cream sandwich
Workout - imagined
30 days into the new lifestyle change, I have managed to gain about 5lbs. I started in at about 244lbs and now weigh 249lbs
Hopefully it's muscle gained.
Ha. Optimism.
Thursday, April 9, 2009
Growth
So, today, most of my thoughts were spent on getting people together to celebrate a friend's birthday, Greg a.k.a. Old Dirty Greg, he turned 28. Needless to say, I was not super productive at work today. I called his girlfriend to see what kind of cake he would want, the answer, chocolate peanut butter pie. I have never heard of such a concoction. I called Harris Teeter, Kroger, Food Lion, and Whole Foods fruitlessly. Calling Albemarle Baking Company led me to voice mail. Chandler's bakery makes the dessert, but does not stock them regularly - requiring a lead time of 3 days. I tracked down the beast at Hot Cakes. $18 for a small, 6 slice pie and $31 for a 12 slice. So, cake - check. Gift - turns out Greg really desired to own a movie called "Foot Fist Way" - easy enough, I ordered it online from Best Buy for in store pickup - check. Made a bunch of calls to get a venue - Tristan's house - check. Called friends to come - check. I left work at 6pm to pick everything up. Eventually, made it to Tristan's house around 9pm. All was excellent. The cake and ice cream delicious and Greg had a good time. I left before 10pm and got home around 10:10pm.
Passive Aggression:
I come home, and start washing the dishes and taking out the trash. We have a cleaning schedule - credit me - where one of us has to wash dishes and take out the trash for a week at a time. If you are ever at the house, there is a calendar on the fridge, for 2009, A = Alan, J= me, and V=Visa. Pots, pans, and collanders are to be cleaned by the user, with the rest to be cleaned by whoever has kitchen duty. I unload the dishwasher and load it back up again with all of the dirty dishes in the sink. I empty the trash. Alan and his girl are in the living room. His gf's dog on the floor. I need my flip flops to go outside. I see one and am unable to find the other. I proceed to go outside and take the trash outside, barefoot. I come back in and search again for the missing flip flop. Alan asks if I need assistance, I reply, I should be able to find a flip flop on my own. Found - hidden between the dog and the couch. With my newly completed pair of flip flops on my feet, I go to the kitchen to finish cleaning. I wash my pots and pans. I wash my silpat. Alan's asks, "is there anything wrong?" - I of course reply, no, I just want to finish my duties so I can go to bed. Dishes done, I proceed to wash the stove and some counter space. As I am scrubbing away, I begin to take inventory of what's around me. I bought a giant pack of cheap towels to use around the kitchen. I see a dirty pile of them on the counter. They do not wash them, and after I launder, they magically reappear, ready to be used. There is one coke zero left, lone, from what was once a 12 pack. They do not buy coke zero, but drink them. As I am scrubbing the stove, Alan asks again, if something is wrong, I tell him the same thing, I want to finish so I can go to bed.
The only difference between unjustified anger and justified anger is how long you hold on to it. I finish cleaning the kitchen, the stack of dirty towels still on the sink. Pots, pans, a baking sheet, and a collander, still dirty, adjacent to the towels. I have a right to be angry right?
Reality:
I am full of anger, and have been banging around the kitchen and frantically making a scene in the living room in front of Alan and his girl, picking up things and moving them around to find my magical flip flop. I do not address them or ask them how their days have gone.
Less than 30 minutes after leaving a gathering that I helped arrange, I am full of spite. Who am I?
The dish towels - I do wash them every week. Though mentioned in passing, I have not explicity said to Alan and Visa that they need to wash them, why would they, seeing as I do it.
The soda - there were probably less than 6 left that they could have consumed. In a house of roommates, unless explicitly stated, the rules of the jungle are that you can eat anything, but can't take the last of anything. This leads to drops of OJ and milk left in the fridge. Single sodas where cases once stood. And a quantity of one egg remaining, in what was once a sheet of 2 and a half dozen. When they ask for a soda, I never deny. Do I feel the anger because they hadn't asked me if they could drink the ones they did, if any at all?
The state of the kitchen - I am not a clean and tidy person. How can I expect them to judge me on my best intentions while I judge them on their actions - or inaction? It is my week to do the dishes and tidy the kitchen. While it may be true that the kitchen was spick and span, on the surfaces at least, after I was done. It is totally Visa's right to go downstairs and clutter the kitchen once more. Do I like it? No. But he is not doing it to piss me off, he's doing it, because he's hungry.
After my hissy fit, Alan and his girl went upstairs to watch a movie. I went to my room to eat the last whopper jr. of the night. I started watching How I Met Your Mother and ate the burger. The rage subsided. Then guilt moved in. After eating, I smoked a cigarette. During which, I came to the conclusion, that the perceived injustices against me did not justify my childish behavior tonight. A few short moments later, alone with my thoughts, I knew I had to apologize to Alan and his girl. I did. I went in with the intention of saying my part, what I had done wrong, and that it was wrong of me to act that way. It became drawn out. I was asked why I had felt agitated. I said. Careful not to attack, I tried to stick to principles. I will not repeat what was said, but there was no calculated anger on my part. No underlying motive to "win." I want to be part of the solution and stop discussing the problem. I supressed my urge to keep score and negate the opposing points.
Change:
For all of my fans and followers of this blog. (Could be fan and follower.) My natural inclination is to argue - no matter what. If I could have answered you honestly, just a couple of years ago, whether I would rather be right or happy...right would have been my desire, even if it meant misery for me.
My tolerance of the wrongs done to others by me has diminished to the point where it causes distress in my person to know that I have rooked someone else. Though, this doesn't make me perfect - it allows me to grow. To get better, to take action, to try, and be...a better person.
How did I, within 30 minutes of being part of a celebration, turn into such a wretched troll?
The more important question, is how, did I, get to the point where I apologize for things and take ownership of my shortcomings as a human being?
I am grateful. We all have faults, and I can attest, that I can not always see my faults. But when I do notice them, I do not let them own me. When I see the good in others, I am at peace with the world. When I see nothing but unmatched expectation, surely, there is some sort of internal turmoil within me.
Passive Aggression:
I come home, and start washing the dishes and taking out the trash. We have a cleaning schedule - credit me - where one of us has to wash dishes and take out the trash for a week at a time. If you are ever at the house, there is a calendar on the fridge, for 2009, A = Alan, J= me, and V=Visa. Pots, pans, and collanders are to be cleaned by the user, with the rest to be cleaned by whoever has kitchen duty. I unload the dishwasher and load it back up again with all of the dirty dishes in the sink. I empty the trash. Alan and his girl are in the living room. His gf's dog on the floor. I need my flip flops to go outside. I see one and am unable to find the other. I proceed to go outside and take the trash outside, barefoot. I come back in and search again for the missing flip flop. Alan asks if I need assistance, I reply, I should be able to find a flip flop on my own. Found - hidden between the dog and the couch. With my newly completed pair of flip flops on my feet, I go to the kitchen to finish cleaning. I wash my pots and pans. I wash my silpat. Alan's asks, "is there anything wrong?" - I of course reply, no, I just want to finish my duties so I can go to bed. Dishes done, I proceed to wash the stove and some counter space. As I am scrubbing away, I begin to take inventory of what's around me. I bought a giant pack of cheap towels to use around the kitchen. I see a dirty pile of them on the counter. They do not wash them, and after I launder, they magically reappear, ready to be used. There is one coke zero left, lone, from what was once a 12 pack. They do not buy coke zero, but drink them. As I am scrubbing the stove, Alan asks again, if something is wrong, I tell him the same thing, I want to finish so I can go to bed.
The only difference between unjustified anger and justified anger is how long you hold on to it. I finish cleaning the kitchen, the stack of dirty towels still on the sink. Pots, pans, a baking sheet, and a collander, still dirty, adjacent to the towels. I have a right to be angry right?
Reality:
I am full of anger, and have been banging around the kitchen and frantically making a scene in the living room in front of Alan and his girl, picking up things and moving them around to find my magical flip flop. I do not address them or ask them how their days have gone.
Less than 30 minutes after leaving a gathering that I helped arrange, I am full of spite. Who am I?
The dish towels - I do wash them every week. Though mentioned in passing, I have not explicity said to Alan and Visa that they need to wash them, why would they, seeing as I do it.
The soda - there were probably less than 6 left that they could have consumed. In a house of roommates, unless explicitly stated, the rules of the jungle are that you can eat anything, but can't take the last of anything. This leads to drops of OJ and milk left in the fridge. Single sodas where cases once stood. And a quantity of one egg remaining, in what was once a sheet of 2 and a half dozen. When they ask for a soda, I never deny. Do I feel the anger because they hadn't asked me if they could drink the ones they did, if any at all?
The state of the kitchen - I am not a clean and tidy person. How can I expect them to judge me on my best intentions while I judge them on their actions - or inaction? It is my week to do the dishes and tidy the kitchen. While it may be true that the kitchen was spick and span, on the surfaces at least, after I was done. It is totally Visa's right to go downstairs and clutter the kitchen once more. Do I like it? No. But he is not doing it to piss me off, he's doing it, because he's hungry.
After my hissy fit, Alan and his girl went upstairs to watch a movie. I went to my room to eat the last whopper jr. of the night. I started watching How I Met Your Mother and ate the burger. The rage subsided. Then guilt moved in. After eating, I smoked a cigarette. During which, I came to the conclusion, that the perceived injustices against me did not justify my childish behavior tonight. A few short moments later, alone with my thoughts, I knew I had to apologize to Alan and his girl. I did. I went in with the intention of saying my part, what I had done wrong, and that it was wrong of me to act that way. It became drawn out. I was asked why I had felt agitated. I said. Careful not to attack, I tried to stick to principles. I will not repeat what was said, but there was no calculated anger on my part. No underlying motive to "win." I want to be part of the solution and stop discussing the problem. I supressed my urge to keep score and negate the opposing points.
Change:
For all of my fans and followers of this blog. (Could be fan and follower.) My natural inclination is to argue - no matter what. If I could have answered you honestly, just a couple of years ago, whether I would rather be right or happy...right would have been my desire, even if it meant misery for me.
My tolerance of the wrongs done to others by me has diminished to the point where it causes distress in my person to know that I have rooked someone else. Though, this doesn't make me perfect - it allows me to grow. To get better, to take action, to try, and be...a better person.
How did I, within 30 minutes of being part of a celebration, turn into such a wretched troll?
The more important question, is how, did I, get to the point where I apologize for things and take ownership of my shortcomings as a human being?
I am grateful. We all have faults, and I can attest, that I can not always see my faults. But when I do notice them, I do not let them own me. When I see the good in others, I am at peace with the world. When I see nothing but unmatched expectation, surely, there is some sort of internal turmoil within me.
Day 30 - Thursday, April 9
Previous night's sleep - terrible - 5 hours - I went to bed after 1 and woke up a little bit after 6
Consumption - bad
Post workout - whey + water
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - meatloaf, a double serving of mashed potatoes, gravy, a roll + 6 chicken wings w/ ranch
Snack - the rest of the meatloaf above
Dinner - whopper jr. + spicy chicken sandwich from burger king
Dessert - small slice of Kroger Turtle cake + small slice of peanut butter cake from Hot Cakes + some vanilla ice cream
Snack - whopper jr.
Casein + water
Workout - Cardio - excellent
1 hour at an average of 69% max heart rate - 144 beats/min on avg. on the interval setting of the elliptical machine
So, at work, they started this walking program, you get prizes for hitting milestones of miles walked/ran - 30 miles by May I think is the first and 400 miles by October
I didn't go on the kick-off walk today, seeing as I stuffed my face with meatloaf and chicken wings right before the walk. People won prizes - $100 in massage gift certificates...I wish I had walked...
Consumption - bad
Post workout - whey + water
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - meatloaf, a double serving of mashed potatoes, gravy, a roll + 6 chicken wings w/ ranch
Snack - the rest of the meatloaf above
Dinner - whopper jr. + spicy chicken sandwich from burger king
Dessert - small slice of Kroger Turtle cake + small slice of peanut butter cake from Hot Cakes + some vanilla ice cream
Snack - whopper jr.
Casein + water
Workout - Cardio - excellent
1 hour at an average of 69% max heart rate - 144 beats/min on avg. on the interval setting of the elliptical machine
So, at work, they started this walking program, you get prizes for hitting milestones of miles walked/ran - 30 miles by May I think is the first and 400 miles by October
I didn't go on the kick-off walk today, seeing as I stuffed my face with meatloaf and chicken wings right before the walk. People won prizes - $100 in massage gift certificates...I wish I had walked...
Wednesday, April 8, 2009
Day 29 - Wednesday, April 8
Previous night's sleep - decent - 7+ hours - broken - I went to bed around 2:15am with the intention of waking up at 6am to go to the gym. I ended up waking up after 9 with 20+ missed phone calls. Sorry Mike and Rana.
Consumption - mixed bag
Breakfast - 3 small slices of pizza - 1 w/ pesto, spinach, and goat cheese and 2 w/ the same as the other plus pepperoni
Lunch - went to Riverside North - had a bacon cheeseburger sub - think hamburger, multiple patties, on a sub roll - w/ everything - *Note - everything includes relish - I did not know + fries w/ ketchup and plenty of black pepper
Post Workout - Whey + Water
Dinner - steamed broccoli + 2 x nathan's hot dogs - 1 x bun, honey dijon mustard and diced onions - the other plain w/ the broccoli
Snack - a chocolate chip cookie sandwich w/ icing and walnuts in the middle + a portobello mushroom sandwich - 1/4 of a giant cap + 1/2 a sub roll w/ cheese and various condiments - credit visa
Workout - Triceps + legs
Skull crushers - E-Z curl bar - 3x10 approx. 90lbs - ~40 on each side
+Leg Press Machine - 3x10 170lbs + calf raises w/ same weight - 3 x 30 (10 each at toes straight, pointed in, and pointed out)
+ Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - on the last set, held legs off the ground for 20 seconds.
Seated overhead dumbbell extensions - 3 x 10 - 45lb (1 dumbbell) - 3rd set was done standing because there were no free benches
+Quad extensions + hamstring curls - superset - 1x10 each 50lbs plus 2x10 each 60lbs
Close grip bench - E-Z curl bar - 1x20 90lbs + 2x15 approx 120lbs
+Squats - no weight - 2x10 + 1x15
Had a good workout today. It's weird that my triceps do not out muscle my biceps by such a large amount. I'll have to work on that.
Consumption - mixed bag
Breakfast - 3 small slices of pizza - 1 w/ pesto, spinach, and goat cheese and 2 w/ the same as the other plus pepperoni
Lunch - went to Riverside North - had a bacon cheeseburger sub - think hamburger, multiple patties, on a sub roll - w/ everything - *Note - everything includes relish - I did not know + fries w/ ketchup and plenty of black pepper
Post Workout - Whey + Water
Dinner - steamed broccoli + 2 x nathan's hot dogs - 1 x bun, honey dijon mustard and diced onions - the other plain w/ the broccoli
Snack - a chocolate chip cookie sandwich w/ icing and walnuts in the middle + a portobello mushroom sandwich - 1/4 of a giant cap + 1/2 a sub roll w/ cheese and various condiments - credit visa
Workout - Triceps + legs
Skull crushers - E-Z curl bar - 3x10 approx. 90lbs - ~40 on each side
+Leg Press Machine - 3x10 170lbs + calf raises w/ same weight - 3 x 30 (10 each at toes straight, pointed in, and pointed out)
+ Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - on the last set, held legs off the ground for 20 seconds.
Seated overhead dumbbell extensions - 3 x 10 - 45lb (1 dumbbell) - 3rd set was done standing because there were no free benches
+Quad extensions + hamstring curls - superset - 1x10 each 50lbs plus 2x10 each 60lbs
Close grip bench - E-Z curl bar - 1x20 90lbs + 2x15 approx 120lbs
+Squats - no weight - 2x10 + 1x15
Had a good workout today. It's weird that my triceps do not out muscle my biceps by such a large amount. I'll have to work on that.
Tuesday, April 7, 2009
Day 28 - Tuesday, April 7
Previous night's sleep - mixed - 7.5 hours - broken - went to bed around 1:10am, woke up at 6am, to go to the gym. Rana was supposed to call me to wake me up to go, so I figure, free sleep, I go back to sleep, and wake up when she calls. She didn't. I woke up again around 7:25am. Again, with the free sleep. Woke up a little after 8am, and then again at 8:45am when Rana texted me to say that she had overslept. I was then about 15 minutes late to work.
Consumption - not good, not terrible.
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - beef stroganoff over egg noodles, steamed broccoli, and potatoes O'Brian (hash browns, peppers, and onions) - the broccoli from work looked disgusting - bland in color and limp, the florets were mush and the stems somewhat retaining some firmness, but definitely no crunch - surprisingly good, I wouldn't be surprised if the broccoli was bathed in butter and salt after said requisite steaming
Snack - shredded lettuce, light Caesar dressing, and chicken salad
Dinner - Buffarella w/ bleu cheese and celery - at Wild Wing Cafe - money - though, the chicken inside was not crispy - better for me than wings I suppose
Snack - popcorn - watched Fast and Furious - not worth it, not better than the first
Snack - pizza - two small pieces, equivalent to about 1 slice of a large pizza - credit Visa - portabello, mozz, tomato sauce, and alfredo sauce.
no workout
takeaway: I need more sleep. Period point blank.
Consumption - not good, not terrible.
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand
Lunch - beef stroganoff over egg noodles, steamed broccoli, and potatoes O'Brian (hash browns, peppers, and onions) - the broccoli from work looked disgusting - bland in color and limp, the florets were mush and the stems somewhat retaining some firmness, but definitely no crunch - surprisingly good, I wouldn't be surprised if the broccoli was bathed in butter and salt after said requisite steaming
Snack - shredded lettuce, light Caesar dressing, and chicken salad
Dinner - Buffarella w/ bleu cheese and celery - at Wild Wing Cafe - money - though, the chicken inside was not crispy - better for me than wings I suppose
Snack - popcorn - watched Fast and Furious - not worth it, not better than the first
Snack - pizza - two small pieces, equivalent to about 1 slice of a large pizza - credit Visa - portabello, mozz, tomato sauce, and alfredo sauce.
no workout
takeaway: I need more sleep. Period point blank.
Monday, April 6, 2009
Day 27 - Monday, Apri 6
Sleep - poor - 5.5 hours - at most - start/stop - poor - went to bed around 1:30 and woke up around 6:15am
Consumption - good during work, not terrible after
Post Workout - Whey + water
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand - 10 less calories per serving (1 cup) than the Dannon light and fit - terrible mistake - will never do it again. I don't know if it's Fat Free or because it's Kroger brand, either way - regret.
Lunch - potato salad + tuna salad + salad - lettuce, onions, bell peppers, croutons, sunflower seeds, fake bacon bits, and lite caesar dressing
Snack - more of the aforementioned salad
Dinner - approximately 10pm - Pizza - pesto, spinach, and goat cheese + pesto, spinach, goat cheese, and pepperoni - ate about the equivalent of a medium Domino's pizza - I bought the pizza dough from EndZone Pizza - about $2 for the dough in the two pizzas, stretched and rolled it out and topped with the aforementioned - ate while watching the latest episode of 24.
Workout - biceps and shoulders - awesome - I'm getting stronger
seated curls dumbbells - 1x8 + 2x6 45lb
+ military dumbbell press - 3x10 45lb
+ seated shrugs w/ dumbbells - 3x10 45lb hold 10 seconds on last rep
standing curls - E-Z curl bar - 3x10 approx. 70lbs - 30 on each side
+standing flies - 1x10 25lb + 2x10 20lb
hammer curls dumbbells - 1x10 20lb + 2x10 25lb
+front raises w/ dumbbells - 3x8 10lb approx. (left, right, then together = 1)
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - on the last set, held legs off the ground for 20 seconds.
the "+" indicates a superset
I will attempt to workout tomorrow before work. I have a bunch of errands to run tomorrow after work and so can't go to the gym after work - still have yet to submit my taxes. Procrastination definitely works right now.
Consumption - good during work, not terrible after
Post Workout - Whey + water
Breakfast - fat free vanilla yogurt w/ vanilla almond crunch Bare Naked Granola - bought the fat free Kroger brand - 10 less calories per serving (1 cup) than the Dannon light and fit - terrible mistake - will never do it again. I don't know if it's Fat Free or because it's Kroger brand, either way - regret.
Lunch - potato salad + tuna salad + salad - lettuce, onions, bell peppers, croutons, sunflower seeds, fake bacon bits, and lite caesar dressing
Snack - more of the aforementioned salad
Dinner - approximately 10pm - Pizza - pesto, spinach, and goat cheese + pesto, spinach, goat cheese, and pepperoni - ate about the equivalent of a medium Domino's pizza - I bought the pizza dough from EndZone Pizza - about $2 for the dough in the two pizzas, stretched and rolled it out and topped with the aforementioned - ate while watching the latest episode of 24.
Workout - biceps and shoulders - awesome - I'm getting stronger
seated curls dumbbells - 1x8 + 2x6 45lb
+ military dumbbell press - 3x10 45lb
+ seated shrugs w/ dumbbells - 3x10 45lb hold 10 seconds on last rep
standing curls - E-Z curl bar - 3x10 approx. 70lbs - 30 on each side
+standing flies - 1x10 25lb + 2x10 20lb
hammer curls dumbbells - 1x10 20lb + 2x10 25lb
+front raises w/ dumbbells - 3x8 10lb approx. (left, right, then together = 1)
+ standing bent over reverse butterfly - hits the rear delt - 3x10lb
Leg raises on a decline bench - 3x15 - legs extended and coming up past 90 degrees from the ground - killer - done in between exercises - on the last set, held legs off the ground for 20 seconds.
the "+" indicates a superset
I will attempt to workout tomorrow before work. I have a bunch of errands to run tomorrow after work and so can't go to the gym after work - still have yet to submit my taxes. Procrastination definitely works right now.
Sunday, April 5, 2009
Day 26 - Sunday, April 5
Sleep - decent - 6+ hours - start/stop - decent - went to bed past 2am and woke up around 9:30am
Consumption - train wreck
Breakfast - 4 x sausage patties, 4 x fried eggs (sunny side up), lots of rice - trust me, it will change your life + 2 or 3 ice cream sandwiches + 1 x can of coca cola followed by a two hour nap.
Lunch - 3 x sausage links, 1 nathan's hot dog - no bun, 3 x fried eggs (sunny side up), lots of rice + 2 x cans orange crush soda + 1 or 2 ice cream sandwiches
Dinner - pho noodles - credit visa - plus 2 ice cream sandwhiches
So...I did very little today
The weather outside was beautiful...after a late start I ate a coma inducing breakfast and watched How I Met Your Mother until I passed out. Then I woke up and picked Alan up from the Audi dealership and came home and did it again, except, I didn't sleep this time around, but watched many more episodes...
Also, I made chocolate covered strawberries for work tomorrow - think of it is a repayment of debt to Mary. A couple of weeks ago, maybe more like a month ago, I catered an event and asked Mary if she could make some of her famous brittle. She asked that I provide the ingredients and she produced. Her brittle is crunchy without being hard. I can not convey how good it is. Salted butter, hershey bars, sugar, slivered almonds, and chopped walnuts...
so good. So, tomorrow, I will bring her some chocolate covered strawberries along with the makings for the strawberry granola parfaits mentioned yesterday.
Consumption - train wreck
Breakfast - 4 x sausage patties, 4 x fried eggs (sunny side up), lots of rice - trust me, it will change your life + 2 or 3 ice cream sandwiches + 1 x can of coca cola followed by a two hour nap.
Lunch - 3 x sausage links, 1 nathan's hot dog - no bun, 3 x fried eggs (sunny side up), lots of rice + 2 x cans orange crush soda + 1 or 2 ice cream sandwiches
Dinner - pho noodles - credit visa - plus 2 ice cream sandwhiches
So...I did very little today
The weather outside was beautiful...after a late start I ate a coma inducing breakfast and watched How I Met Your Mother until I passed out. Then I woke up and picked Alan up from the Audi dealership and came home and did it again, except, I didn't sleep this time around, but watched many more episodes...
Also, I made chocolate covered strawberries for work tomorrow - think of it is a repayment of debt to Mary. A couple of weeks ago, maybe more like a month ago, I catered an event and asked Mary if she could make some of her famous brittle. She asked that I provide the ingredients and she produced. Her brittle is crunchy without being hard. I can not convey how good it is. Salted butter, hershey bars, sugar, slivered almonds, and chopped walnuts...
so good. So, tomorrow, I will bring her some chocolate covered strawberries along with the makings for the strawberry granola parfaits mentioned yesterday.
Day 25 - Saturday, April 4
Sleep - good - 7+ hours - start/stop - poor - I went to bed past 3 and woke up after 11
Consumption - poor at best
Breakfast - I can't remember if I ate breakfast...
Lunch - hamburger w/ american cheese, ketchup, mayo, lettuce + hot dog w/ ketchup, mustard, onions + the best macaroni and cheese in the world (heavy cream, smoked gouda, pancetta, and shells), and more
Dinner - 1 hamburger w/ two patties, cheese, egg, ketchup, mayo, lettuce + 2 hot dogs - ketchup, mustard, relish, onions + 2 x chicken legs + ice cream sandwich + 2 sliced strawberry, granola, vanilla yogurt parfaits
I had a barbecue at my house this afternoon, cooked some burgers, hot dogs, chicken legs, and the best macaroni and cheese in the world along w/ some parfaits.
It was good.
20+ people - spent around $100 and have plenty of food left over - people also brought food.
Consumption - poor at best
Breakfast - I can't remember if I ate breakfast...
Lunch - hamburger w/ american cheese, ketchup, mayo, lettuce + hot dog w/ ketchup, mustard, onions + the best macaroni and cheese in the world (heavy cream, smoked gouda, pancetta, and shells), and more
Dinner - 1 hamburger w/ two patties, cheese, egg, ketchup, mayo, lettuce + 2 hot dogs - ketchup, mustard, relish, onions + 2 x chicken legs + ice cream sandwich + 2 sliced strawberry, granola, vanilla yogurt parfaits
I had a barbecue at my house this afternoon, cooked some burgers, hot dogs, chicken legs, and the best macaroni and cheese in the world along w/ some parfaits.
It was good.
20+ people - spent around $100 and have plenty of food left over - people also brought food.
Day 24 - Friday, April 3
Sleep - 7 hours - decent - i woke up at 6am and went back to sleep, woke up again at 7:30 to see 18 missed phone calls on my phone - I missed the gym this morning
Consumption -meh
Breakfast - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola
Lunch - clam chowder + 8oz flat iron steak w/ cheesy mashed potatoes at TGI Fridays
Snack - yogurt + granola
Dinner - some sort of spicy tom yum soup at Thai 99
Snack - Noguri ramen noodles w/ the left over tom yum soup + rice
Dessert - 1/2 pint of Ben & Jerry's Chunky Monkey
Consumption -meh
Breakfast - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola
Lunch - clam chowder + 8oz flat iron steak w/ cheesy mashed potatoes at TGI Fridays
Snack - yogurt + granola
Dinner - some sort of spicy tom yum soup at Thai 99
Snack - Noguri ramen noodles w/ the left over tom yum soup + rice
Dessert - 1/2 pint of Ben & Jerry's Chunky Monkey
Thursday, April 2, 2009
Day 23 - Thursday, April 2
Previous night's sleep - good - 7.5 hours - start/stop - good - went to bed a little after midnight and woke up before 8am
Consumption - off track
Breakfast - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola
Lunch - a side of potato wedges w/ ketchup and mayo (try it - it's good) + 1/2 of the following - meat loaf w/ two servings of mashed potatoes, gravy, a roll
Snack - small banana
Snack -the rest of the meatloaf
Dinner - 4 Take It Away sandwiches - they're small and I combined 4 into 2 - 1 w/ bread, dressing, turkey, and roast beef + 1 w/ bread, dressing, veggies, turkey, and 2 servings of cheese + 1.5 cookies (they have awesome cookies - an oreo cookie - think chocolate chip cookie with crushed oreos instead of chocolate chips + 1/2 an oatmeal raisin and dried cranberry cookie)
Snack - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola + two hot dogs w/ ketchup, mustard, relish and onions + 1.5 cookies - 3 x 1/2 of white chocolate and macadamia nut, oatmeal raisin and dried cranberry, and an unknown - perhaps made w/ molasses
I have been obsessively watching How I Met Your Mother, and it's awesome. Still haven't seen the end of Battlestar Galactica but plan on doing it this weekend along with my taxes, having a barbecue, amongst other things.
Out.
Consumption - off track
Breakfast - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola
Lunch - a side of potato wedges w/ ketchup and mayo (try it - it's good) + 1/2 of the following - meat loaf w/ two servings of mashed potatoes, gravy, a roll
Snack - small banana
Snack -the rest of the meatloaf
Dinner - 4 Take It Away sandwiches - they're small and I combined 4 into 2 - 1 w/ bread, dressing, turkey, and roast beef + 1 w/ bread, dressing, veggies, turkey, and 2 servings of cheese + 1.5 cookies (they have awesome cookies - an oreo cookie - think chocolate chip cookie with crushed oreos instead of chocolate chips + 1/2 an oatmeal raisin and dried cranberry cookie)
Snack - lowfat peach yogurt w/ vanilla almond crunch Bare Naked Granola + two hot dogs w/ ketchup, mustard, relish and onions + 1.5 cookies - 3 x 1/2 of white chocolate and macadamia nut, oatmeal raisin and dried cranberry, and an unknown - perhaps made w/ molasses
I have been obsessively watching How I Met Your Mother, and it's awesome. Still haven't seen the end of Battlestar Galactica but plan on doing it this weekend along with my taxes, having a barbecue, amongst other things.
Out.
Wednesday, April 1, 2009
Day 22 - Wednesday, April 1
Previous night's sleep - poor - went to bed past 1am and woke up around 6am
Consumption - good at work - not so good after
Post - workout - whey + water
Breakfast - lowfat peach yogurt w/ raw rolled oats added - pretty good. the uncooked oats are very chewy and nutty in flavor, though I think i would prefer if they were toasted, unfortunately, I don't have access to a toaster or oven at work.
Lunch - salad w/ diced ham, cherry tomatoes, bell peppers, sunflower seeds, fake bacon bits, croutons, and balsamic vinaigrette + tuna salad + seafood salad - all together, weighed about 1.25lbs. ate 3/5's of it for lunch and later for a snack
Snack - small banana
Snack the rest of the aforementioned salad
Dinner - steamed broccoli and a hot dog w/ relish, mustard, and ketchup
Casein + water
Snack - hot dog w/ relish, spicy brown mustard, and ketchup + jalapeno Cheetos (money) + some chunky monkey - about 1/2 a pint
It was the after dinner that did it. I totally wasn't hungry and was ready to eat some vanilla yogurt and granola.
Workout - cardio - on track - 1 hour at 60% heart rate (avg. 131 / minute) on the elliptical machine
I don't think I am going to workout before work tomorrow - my entire body is sore, I was planning on doing biceps and shoulders, but my shoulders are sore, possibly from doing chest and back on Monday. Maybe I will squeeze some cardio in, but my knees are starting to not feel so good...we'll see how I feel tomorrow.
Who knows what tomorrow brings...
Consumption - good at work - not so good after
Post - workout - whey + water
Breakfast - lowfat peach yogurt w/ raw rolled oats added - pretty good. the uncooked oats are very chewy and nutty in flavor, though I think i would prefer if they were toasted, unfortunately, I don't have access to a toaster or oven at work.
Lunch - salad w/ diced ham, cherry tomatoes, bell peppers, sunflower seeds, fake bacon bits, croutons, and balsamic vinaigrette + tuna salad + seafood salad - all together, weighed about 1.25lbs. ate 3/5's of it for lunch and later for a snack
Snack - small banana
Snack the rest of the aforementioned salad
Dinner - steamed broccoli and a hot dog w/ relish, mustard, and ketchup
Casein + water
Snack - hot dog w/ relish, spicy brown mustard, and ketchup + jalapeno Cheetos (money) + some chunky monkey - about 1/2 a pint
It was the after dinner that did it. I totally wasn't hungry and was ready to eat some vanilla yogurt and granola.
Workout - cardio - on track - 1 hour at 60% heart rate (avg. 131 / minute) on the elliptical machine
I don't think I am going to workout before work tomorrow - my entire body is sore, I was planning on doing biceps and shoulders, but my shoulders are sore, possibly from doing chest and back on Monday. Maybe I will squeeze some cardio in, but my knees are starting to not feel so good...we'll see how I feel tomorrow.
Who knows what tomorrow brings...
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