Build Me - An Ongoing Journey

Thursday 10/22/09
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Diet:
6:25am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
7:00pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Jalapeño} [Extra Virgin Olive Oil]
                Spicy Chicken Breast Stir-Fry {12 oz Skinless Chicken Breast, Onions, Sweet Pepper, Chili Powder, Ground Cumin, Paprika} [Extra Virgin Olive Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Treadmill:
    2 miles in 13:12
Met-Con:
    3 intervals in 5:02 of
                    10 burpees
                    5 dips
                    10 box jumps
                    5 pushups
                    10 sec rest
Core/Abs:
    3 intervals of
                    1 min plank
                    30 sec leg raises
                    30 sec bicycle crunches
                    10 sec rest
 
 
That was the workout.
 
 
 
The Day:
 
The met-con really does wear me out.  It’s great.  I feel like I am tapping into a realm of fitness that I haven’t yet pushed myself to the limits with.  I can’t wait to see the results of these changes I’m making.  I just truly hope they reflect the effort I am putting in.
 
 
That was the day.
 
 
 
 
This concludes Entry #315.

Friday 10/23/09
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Diet:
6:25am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:45pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
8:15pm:
                3 small Chicken Breasts (Oil)
                3 pieces Kugel (Pasta, Eggs, Fat)
                Lettuce, Tomatoes, Carrots
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x165
Standing Military Press 3x5x65
Pull-ups 7,5,4
 
 
That was the workout.
 
 
 
The Day:
 
After a 5 minute warm-up on the elliptical it was squatting time.  With extreme focus I executed what I now believe to be my best form yet.  The squats were dead on as I pushed up through heals, my hips leading my tight torso, into the final standing position.  This time, I felt no forearm pain either.  It was perfect. And next week it will be with another 5 pounds!
 
Afterward I went on to the standing military press.  In this area I am still a little unsure of myself.  I will of course be increasing to 70lbs next week anyway just because the weight right now is fairly easy (as it should be since I’m starting on this movement for the first time).  The reason I am hesitant though is that I am feeling this exercise more in my upper back than shoulders.  I know it is a compound movement, but I have the feeling I should be feeling it more in areas that I am not.  If you’re reading this post, any comments?
 
I finished the session with the pull-ups.  And it is here that I am probably the most ecstatic about.  I increased!  The idea with this exercise is to do three sets, each to failure.  My failure for every single one of those sets was one rep higher than last time.  I am bristling with pride that already in one week the changes I have made am beginning to show progress (and true progress as pull-ups are not a new exercise to me in any kind of way thereby negating the so-called “newb gains”).  I anticipate the coming work week.
 
 
That was the day.
 
 
 
 
This concludes Entry #316.

Saturday 10/24/09
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Diet:
6:35am:
                Chocolate Cottage Cheese Protein Pancakes {1/2+ cup Dry Oats, 1/3 cup 1% Cottage Cheese, 2/3 cup Egg Beaters, 30g Whey Protein Isolate, 2 tsp Cocoa Powder, 1 tsp Vanilla Extract} [Canola Oil]
                Oatmeal {1/2+ cup Dry Oats}
                1 small Pear
1:00pm:
                2 plates Chicken, Curry, Rice, Lentils, Vegetables (8 oz Cooked Chicken Breast, 1 cup Cooked Rice, 1/2 cup Cooked Lentils, Eggplant, Cabbage, Potatoes, Onions, Peas, Curry Sauce, Milk, Cream, Fat)
6:30pm:
                Hot and Sour Soup (1/3 cup Hot and Sour Soup, Tofu, Sugar, Starch)
                1 plate Eel with Vegetables (6 oz Cooked Eel, Chinese Sweet Sauce, Steamed Vegetables)
                1 plate Chicken Curry with Vegetables (6 oz Cooked Chicken Breast, Vegetables, Curry Sauce, Fat)
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
Between lunch and dinner I am somewhat concerned that I overate.  I know I am supposed to eat above maintenance, but keep in mind that my goal is to eat just enough to hover over that borderline.  Now this is a tough feat to ask on a consistent basis, I know.  But, I try my best and today I fear that I didn’t quite do just that.  Although I did end up doing a significant amount of walking by pretty much being on my feat for most of the afternoon.  Hopefully that made up for some of it.
 
 
That was the day.
 
 
 
 
This concludes Entry #317.

what's eel taste like

Sunday 10/25/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     145.80lb               Change: +5.20lb
                Lean Mass:         135.30lb               Change: +3.98lb
                Percent Fat:       7.20%                    Change: +0.60%
                Body Fat:             10.50lb                  Change: +1.23lb
 
Progress Pictures:
               
                None.
 
Thoughts and Opinions:
 
                I am of course completely throwing out these numbers from my number-filled head.  I have little doubt that they are the direct result of water weight plus the overeating from yesterday still having some carry-through.  I wouldn’t be surprised that if I weighed myself Tuesday I would suddenly drop four pounds.  Next week, on my birthday, on my monthly picture taking day, I should have more accurate results.
 
 
 
 
This concludes Entry #318 Sunday Morning Edition.

hillbillyfred


what's eel taste like

Done right a good eel should taste somewhat like sea bass but with a slightly tangy taste of the ocean.  It also should have a firm, not slimy, but very moist texture.  This wasn't that good of an eel sadly :/

Sunday 10/25/09
-------------------------------------------------------------------------
Diet:
9:00am:
                1 bowl Oatmeal (2/3 cup Dry Rolled Oats)
                1 Egg White Omelet with Smoked Ham and Vegetables (3 Egg Whites, 1 oz Smoked Ham, Mushrooms, Onions, Butter/Fat)
                1 slice Rye Toast
1:20pm:
                Chicken Breast Pieces (8 oz Cooked Chicken Breast)
                Rice (3/4 cup Cooked Rice)
                Vegetables (Cabbage, Onions)
6:30pm:
                Curry Spiced Quinoa {1/2+ cup Dry Quinoa, Onions, Peppers, Jalapeño, Curry Powder, Ground Turmeric, Ground Cumin} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
None.
 
 
That was the workout.
 
 
 
The Day:
 
There isn’t much to report on today.  I ate fairly light to make up somewhat for yesterday.  I also was active and on my feet.  I’m now quite sure all of this ended up counterbalancing the slight binge on Saturday.
 
 
That was the day.
 
 
 
 
This concludes Entry #319.

mcFreid

hillbillyfred


what's eel taste like

Done right a good eel should taste somewhat like sea bass but with a slightly tangy taste of the ocean.  It also should have a firm, not slimy, but very moist texture.  This wasn't that good of an eel sadly :/

if you like stuff like that you should try gator tail

Monday 10/26/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:30pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:30pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast } [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185
 
 
That was the workout.
 
 
 
The Day:
 
It’s a great way to start the working week with some new personal bests.  And to say I had three of them!  For every lift today I witnessed myself building a new frontier to conquer.  I have expanded my abilities and cannot wait to do so again.
 
 
That was the day.
 
 
 
 
This concludes Entry #320.

hillbillyfred

mcFreid

hillbillyfred


what's eel taste like

Done right a good eel should taste somewhat like sea bass but with a slightly tangy taste of the ocean.  It also should have a firm, not slimy, but very moist texture.  This wasn't that good of an eel sadly :/

if you like stuff like that you should try gator tail

I'm a huge foodie and would pretty much be willing to try anything at least once.  I haven't had any opportunities for gator tail though.

Tuesday 10/27/09
-------------------------------------------------------------------------
Diet:
6:25am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:45pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:45pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast } [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Treadmill 2 mile run in 13:13
3 intervals of
    5 Chin-ups
    20Walking Lunges
    5 Diamond Pushups
    5 Bodyweight Squats
4 intervals of
    1 min Side Plank
    15 Hanging Knee Raises
    15 Medicine Ball Twists
   
 
 
That was the workout.
 
 
 
The Day:
 
Today’s metabolic conditioning routine was easier than last week in terms of cardiovascular strength, but harder in areas such as lactic acid buildup.  It is good that I am adding at least some variety to a standard set of routines.  I feel like I gain some of the benefits Crossfit alone claims to have, and that is the constant adaptive training of the body.
 
I do feel like I could have pushed myself harder though.  Next time I rehash this workout I will be doing it with an additional 5 diamond pushups and maybe 1 or 2 extra chin-ups.  Also the medicine ball twists had an awkward feel to them and I may end up replacing the movement altogether.  I have a feeling it was due to too heavy of a medicine ball, so before I go for that sudden all or nothing mentality I’ll probably just try it out again with less weight.
 
 
That was the day.
 
 
 
 
This concludes Entry #321.

Wednesday 10/28/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:45pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast with Jalapenos {10 oz Skinless Chicken Breast , Jalapenos } [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x170
Standing Military Press 3x5x70
Pull-ups 7,5,5
 
 
That was the workout.
 
 
 
The Day:
 
I really wanted those extra reps for my pull-ups.  Alas, I couldn’t do it all.  However, I did exceed myself on the very last set of the day, of the week actually.  And for that, I am happy.
 
 
That was the day.
 
 
 
 
This concludes Entry #322.

Thursday 10/29/09
-------------------------------------------------------------------------
Diet:
6:25am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {2/3 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:40pm:
                Chickpea Curry {1 15.5oz can Low Sodium Garbanzo Beans, Onion, Spices} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Treadmill 2 mile run in 13:13
3 intervals of
    6 Chin-ups
    20 Walking Lunges
    6 Diamond Pushups
    10 Bodyweight Squats
4 intervals of
    1 min Side Plank
    15 Hanging Knee Raises
    15 Medicine Ball Twists
 
 
That was the workout.
 
 
 
The Day:
 
I actually found the workout today easier than Tuesday’s despite increasing the physical difficulty on a few movements.  Does this mean I’m getting stronger by the day?  I hope so.
 
 
That was the day.
 
 
 
 
This concludes Entry #323.

Friday 10/30/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {4/5 cup Egg Beaters, 5 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:15pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
7:20pm:
                Baked Ziti with Lettuce Salad (4 small plates Ziti, Lettuce, Tomatoes, Tomato Sauce, Cheese Oil)
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x170
Bench Press 3x5x130
Deadlift 1x5x185
 
 
That was the workout.
 
 
 
The Day:
 
The squats showed definite signs of form improvement.  I no longer have this slight “good morning” movement.  Well, I can’t say that with complete confidence.  Sometimes, on the last rep, it creeps up.  However, it is a vast difference from earlier workout sessions.
 
Despite this progress, every workout I find myself scared.  I admit it.  But, I think this fear is a good thing.  It drives my determination.  I have this mental dialogue in my head.  “I can do this.”  “I can do this.”  “I can do this.”  Or is it, “You can do this”?  I can’t remember now that I’m no longer in the moment.  Either way, I did it.  And next I’ll do it at 175 pounds.  Why?  Because I can do this.
 
 
That was the day.
 
 
 
 
This concludes Entry #324.

Saturday 10/31/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
1:30pm:
                Cottage Cheese with Wheat Germ {2-3 tbsp 1% Cottage Cheese, 1-2 tbsp Wheat Germ}
                1 small Apple
                Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
                Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
6:30pm:
                Balsamic Braised Chicken Breast {10 oz Skinless Chicken Breast, Onions, Diced Tomatoes, Balsamic Vinegar, Spices} [Olive Oil]
                Garlic Soy Quinoa {1/2 cup Dry Quinoa, 1 cup Chicken Stock, Onions, Garlic, Soy Sauce} [Olive Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
Tomorrow I take pictures.  I may have overeaten somewhat today, I’m not sure.  I was trying a bunch of new recipes and did my best to get the calories right at the same time.  I hope it doesn’t affect my weekly, and on this first of November, monthly, progress report.
 
 
That was the day.
 
 
 
 
This concludes Entry #325.

Sunday 11/01/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     143.80lb               Change: -2.00lb
                Lean Mass:         131.86lb               Change: -3.44lb
                Percent Fat:       8.30%                    Change: +1.10%
                Body Fat:             11.94lb                  Change: +1.44lb
 
Progress Pictures:
               
               



 
 
Thoughts and Opinions:
 
                Happy Birthday!  I turned 20 this morning.  It is with some disappointment despite this joyous day that I jot down these numbers.  It seems everything has headed in the wrong direction.  My guess is it is simply a fluctuation, as last week was a similar odd fluctuation, from the increase in calories.  My body is still adjusting as it has only been two weeks and from my experience it usually takes three to four before I begin to see steady trends.  For now I will keep doing what I’m doing as one result does trump all others.  My lifts are going up.
 
 
 
 
This concludes Entry #326 Sunday Morning Edition.

Sunday 11/1/09
-------------------------------------------------------------------------
Diet:
5:25am:
                Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
12:45pm:
                Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
                Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
                1 small Apple
6:30pm:
                Chicken Soup (1 small bowl Chicken Broth, Shredded Chicken Breast, Cheese, Vegetables)
                Steak with Rice and Beans (1 plate Sliced Steak in Mexican Tomato Sauce, Black Beans with a little Cheese, Rice, Fat)
                1 small bite Cake with Frosting
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
I had a great 20th November 1st.
 
 
That was the day.
 
 
 
 
This concludes Entry #326.

Monday 11/2/09
-------------------------------------------------------------------------
Diet:
6:25am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:15pm:
                Quinoa with Mushrooms {1/2 + cup Dry Quinoa, Mushrooms, Onions, Chicken Stock} [Extra Virgin Olive Oil]
                Pan-Seared Thyme Chicken {10 oz Skinless Chicken Breast, Thyme} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x175
Standing Military Press 3x5x75
Pull-ups 8,6,5
 
 
That was the workout.
 
 
 
The Day:
 
175 pounds today and it felt good!  My form seems to be taking a similar course as the weights in that it is getting closer and closer to perfection on each lifting day.  I also showed progress with my pull-ups.  However, my military press has started to concern me a little.  I feel like I may be putting too much “back into it”.  I’m not sure what is considered proper.  I will have to watch this in the future and really try to focus on lifting with my shoulders even as the weights increase.
 
 
That was the day.
 
 
 
 
This concludes Entry #327.

Tuesday 11/3/09
-------------------------------------------------------------------------
Diet:
6:20am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:40pm:
                Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:40pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast with Basil {11 oz Skinless Chicken Breast, Dried Basil} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Treadmill:
    2 miles in 13:13
Met-Con:
    3 intervals in 5:02 of
                    10 burpees
                    5 dips
                    10 box jumps
                    5 pushups
                    10 sec rest
Core/Abs:
    3 intervals of
                    1 min plank
                    30 sec leg raises
                    30 sec bicycle crunches
                    10 sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I decided to go with the Met-Con routine from two weeks ago.  I really wanted to drive my body into the dirt like I did then with this routine.  It was a success verified by the slight metallic blood taste in my mouth and the itching sourness in my throat.  On whether or not I actually performed better this time around, I am unsure.  I feel like in the end I probably was around par with my earlier intervals as far as time went.  I’m not too concerned about this though as my goal right now is strength progression.  I am simply looking to overall maintain my level of cardio and metabolic conditioning.  And so far so good.
 
 
That was the day.
 
 
 
 
This concludes Entry #328.

Wednesday 11/4/09
-------------------------------------------------------------------------
Diet:
6:20am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:25pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:15pm:
                Italian Spiced Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Jalapeño, Garlic, Spices} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast with Paprika {11 oz Skinless Chicken Breast, Paprika} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x175
Bench Press 3x5x135
Deadlift 1x5x190
 
 
That was the workout.
 
 
 
The Day:
 
It was true glory to see for the first time of my life two 45’s on both ends of the bar rise up and above my chest.  I am on my way to benching my own weight and now all the more excited for it.
 
 
That was the day.
 
 
 
 
This concludes Entry #329.

Thursday 11/5/09
-------------------------------------------------------------------------
Diet:
6:20am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 1/2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 small Apple
7:00pm:
                Quinoa with Vegetables {1/2 cup Dry Quinoa, Onions, Carrots, Celery, Jalapeño, Garlic} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Treadmill:
    2 miles in 13:13
Met-Con:
    3 intervals in 5:02 of
                    10 burpees
                    5 dips
                    10 box jumps
                    5 pushups
                    10 sec rest
Core/Abs:
    3 intervals of
                    1 min plank
                    30 sec leg raises
                    30 sec bicycle crunches
                    10 sec rest
 
 
That was the workout.
 
 
 
The Day:
 
**** son, I destroyed myself today.  With grimace and pain, it was beautiful.
 
 
That was the day.
 
 
 
 
This concludes Entry #330.

Friday 11/6/09
-------------------------------------------------------------------------
Diet:
6:20am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:40pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:50pm:
                Chicken Breast (2 Chicken Breasts with Skin Removed, Spices, Oil)
                Potatoes [5 oz Cooked Small Potatoes, Oil]
                Kugel [2 oz Noodles, Egg]
                Rice with Vegetables and Protein Substitute [3 cups Cooked Rice, Vegetables, Protein Substitute, Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x175
Standing Military Press 3x5x75
Pull-ups 8,6,4
 
 
That was the workout.
 
 
 
The Day:
 
I am somewhat annoyed that I wasn’t able to perform on par with Monday’s lifting.  I mean for the big major lifts, the startup of my routine, I did just that.  However at the very end for the pull-ups I simply could not make it on that last extra rep to tie last time’s 8,6,5 record.  Though, I admit that pull-ups are one of those finicky exercises that never seem to be quite consistent and are very susceptible to daily trends.  And so measuring them on a term by term basis is almost like being bothered by daily fluctuations in weight.  Also, since I am pushing myself to failure on each of these sets it is quite likely that a simple kink in the movement, an extra pump of force or lack thereof, can cause changes in my perceived abilities.  In the end, simply put, next week I want to smash that record.
 
The rest of the day went quite well as I struggled with ongoing muscle fatigue from the squats.  For dinner I may have overeaten somewhat, but as I am no longer focused on maintaining or losing weight, I am not overly concerned with this.  Although, if this week’s weigh in shows a trend that questions this judgment, I will have to rethink my dietary strategy.  For now though I take these once a week meals in stride, not considering them opportunities to cheat (as the word has no meaning to me since eating healthy is not something I have to even will myself to do anymore), but understanding that they may deviate slightly from the norm.  This comfort in myself, this trust, I believe is a good thing that has been lacking previously and I hope for the future to further develop upon it.
 
 
That was the day.
 
 
 
 
This concludes Entry #331.

Saturday 11/7/09
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Diet:
6:35am:
                Chocolate Oatmeal Protein Pancake {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Fat Cottage Cheese, 1- cup Egg Beaters, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
12:40pm:
                Chicken Sandwich {2 slices Multigrain Bread, 6.5 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 small Apple
6:00pm:
                Spicy Black Beans with Tomatoes {1 15.5 oz can Reduced Sodium Black Beans, 1 15.5 oz can Whole Plum Tomatoes, Garlic, Spices} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {8.6 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
Food was good.  Rest was good.  I was productive.  What more could I ask for?
 
 
That was the day.
 
 
 
 
This concludes Entry #332.

Sunday 11/8/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     142.80lb               Change: -1.00lb
                Lean Mass:         131.80lb               Change: -0.06lb
                Percent Fat:       7.70%                    Change: -0.60%
                Body Fat:             11.00lb                  Change: -0.94lb
 
Progress Pictures:
               
                None.
 
Thoughts and Opinions:
 
                I lost weight this week, but since I’ve been gaining strength I figure that this is still due to the sudden increase in weight a few weeks ago.  That is, I am recovering from the water weight of the initial caloric uptake.  I will, for now, continue with my eating as I have been.
 
 
 
 
This concludes Entry #333 Sunday Morning Edition.

Sunday 11/8/09
-------------------------------------------------------------------------
Diet:
7:00am:
                Chocolate Oatmeal Protein Pancake {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Fat Cottage Cheese, 1- cup Egg Beaters, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
12:30pm:
                Smoked Salmon with Crackers [6 oz Smoked Salmon, 10 Crackers, Cucumbers]
                Baby Cut Carrots [15 Baby Cut Carrots]
                Baked Cheese Dish [Cheese, Egg, Wheat]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 2/3 cup 1% Fat Cottage Cheese, Lettuce, Sweet Peppers, Onions, Spices}
                1 Apple
6:30pm:
                Roasted Brussels Sprouts {1 cup Brussels Sprouts} [Extra Virgin Olive Oil]
                Quinoa with Vegetables {1/2- cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {8.5 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
I feel like I really overate today.  Lunch was just too much.  I made the mistake of eating what was given to me as part of a Hillel Brunch.  And then furthered that mistake by convincing myself that I needed to make up for the lack of proper macros in the meal by eating additional food of my own design.  In the end, it made me feel miserable for a good chunk of the day.  I find it sometimes annoying how a bad meal can ruin a day for me, but the flipside is a good meal can make the same day great.  Sadly, dinner wasn’t able to really achieve this either as I figured I would eat less for it however by the end of eating I still felt like I had too much.  Overall I am just looking forward toward tomorrow for a fresh start and a new beginning.
 
 
That was the day.
 
 
 
 
This concludes Entry #333.

Monday 11/9/09
-------------------------------------------------------------------------
Diet:
6:40am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Egg Beater Omelet {1 cup Egg Beaters, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 7.5 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:15pm:
                Roasted Brussels Sprouts {1 cup Brussels Sprouts} [Extra Virgin Olive Oil]
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {9.5 oz Skinless Chicken Breast} [Canola Oil]
 
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x180
Bench Press 3x5,5,4x140
Deadlift 1x5x190
 
 
That was the workout.
 
 
 
The Day:
 
I had a slightly poor lifting session today.  I in no way regret my performance, but at the same time I wish I could have done more.  Starting on a higher note, I can say that my squats retain their status as my emblems of success.  On the other hand, I was not able to keep up with my weekly progressions with the bench press.  I ended up able to do only 4 reps on the last set.  I am not sure if this is just a onetime fluke or something to take with heart.  Friday’s lifting hour will give more insight.  Also, I just found out that I did 5 pounds less than I should have with the deadlift.  Again, I will make up for this next Friday.  After all, not everything workout can perfect.
 
 
That was the day.
 
 
 
 
This concludes Entry #334.

Tuesday 11/10/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:40pm:
                Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:20pm:
                Roasted Zucchini {1 lb Zucchini, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]
                Quinoa {1/2+ cup Dry Quinoa}
                Pan-Seared Chicken Breast {10.5 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL:
    2 mile run @ 13:13
MET-CON:
    3 intervals with 30 sec rest of:
                    20 Mountain Climbers
                    10 Pushups with on 15lb Dumbbells into One-Arm Rows
                    10 Squat Jumps
                    10 Tricep Dips
CORE:
    3 intervals with 30 sec rest of:
                    60 sec (reduced to 45 sec after first set) “6 inches” (feet elevated 6 inches off ground with legs straight while lying down)
                    15 (reduced to 10 after first set) Reverse Crunches
                    30 sec (reduced to 15 sec after first set) Scissor Kicks
 
 
That was the workout.
 
 
 
The Day:
 
This is quite an interesting workout session.  My rune started and ended on an average scale.  I then headed into my met-con workout I developed for this week.  I decided to try a variety of new movements, and because of this both overestimated and underestimated my abilities.  I quickly realized that I was able to do a lot more than 10-20 Mountain Climbers.  I chose 20 for now, with the thought in mind that on Thursday I will be doing 30 instead.  However, afterward I found the opposite result.  I was not able to maintain strong form while doing 15lb rows in a pushups position.  This will have to change to 10 pounds, at least for Thursday’s routine as I am not used to the movement which I think is what limited me more than strength.  The greatest success of my custom assortment was the squat jumps.  These hit the dot perfectly as being difficult enough to spike fear into me, but still accomplishable.  I ended the circuit with tricep dips, which was actually not what I originally planned.  I wanted to do “ball slams”, but was unable to find a medicine ball.  Maybe next time the gym will have one I can use (sometimes I see them in random places in the facility).
 
The 30-40 minute session ended with my core workout.  In almost every way here I planned on doing more than what I found out I could.  I had to quickly reduce all my reps in some way or another as I was failing before some movements even begun.  Even with the reduction though I still felt inadequate in many ways.  Next Thursday I will most likely have to make further adjustments as I find out what I am capable of and what I can aspire to.  The body is in constant development and therefore this is all a constant learning process.  And I am learning.
 
 
That was the day.
 
 
 
 
This concludes Entry #335.

Wednesday 11/11/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
7:20pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
                Pan-Seared Chili Spiced Chicken Breast {11 oz Skinless Chicken Breast, Spices} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x180
Standing Military Press 3x5x80
Pull-ups 9,6,4
 
 
That was the workout.
 
 
 
The Day:
 
I surpassed myself again today with great feeling and pride.  My pull-ups maxed out at 9 reps for the first set.  My press before that hit a new high.  I love results.
 
That was the day.
 
 
 
 
This concludes Entry #336.

Thursday 11/12/09
-------------------------------------------------------------------------
Diet:
6:30am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
12:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:30pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
                Blackened Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Worcestershire Sauce, Spices} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL:
    2 mile run @ 13:13
MET-CON:
    3 intervals with 30 sec rest of:
                    30 Mountain Climbers
                    10 Pushups with on 10lb Dumbbells into One-Arm Rows
                    10 Squat Jumps
                    10 Ball Slams (unknown weight, but guessing 15lbs)
CORE:
    3 intervals with 30 sec rest of:
                    45 sec “6 inches” (feet elevated 6 inches off ground with legs straight while lying down)
                    10 Reverse Crunches
                    15 sec Scissor Kicks
 
 
That was the workout.
 
 
 
The Day:
 
I had a great balance of difficulty with feasibility.  Last time I couldn’t achieve the second, but now I have. 
 
 
That was the day.
 
 
 
 
This concludes Entry #337.

Friday 11/13/09
-------------------------------------------------------------------------
Diet:
6:20am:
                Oatmeal {1+ cup Dry Rolled Oats}
                Egg Beater Chicken Omelet {3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
                1 Pear
1:20pm:
                Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
5:30pm:
                Fennel Chicken Breast Stir-fry {8.7 oz Skinless Chicken Breast, Onions, Spices} [Extra Virgin Olive Oil]
7:00pm:
                Spaghetti with Marinara Sauce (6 oz Dry Spaghetti, Marinara Sauce)
                Salad {Lettuce, Tomatoes}
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x180
Bench Press 3x5,5,4x140,135,135
Deadlift 1x5x195
 
 
That was the workout.
 
 
 
The Day:
 
I’m stalling with my bench press.  It annoys me.  Next week I will try again for a straight set of 140.  What I can say happily is this time I did increase my deadlift like I should have on Monday, but furthermore I increased the weight and successfully made the pull.  I ended the session on that high note.
 
I may have gone slightly overboard for dinner with the pasta.  I had to estimate and was not at all sure on the true numbers.  I can say that right now I feel a little too full.  However, I am on a bulk so this shouldn’t concern me too much.  But, it does.  I still haven’t gotten over that feeling, that worry, of eating too much.  Knowing that I should be more careful with my estimations when I’m not cooking for myself.  This way I can happily eat without the thought of calories on my mind.  Next time I’ll plan in advance before I start on how much of a certain item I will put on my plate.
 
 
That was the day.
 
 
 
 
This concludes Entry #338.