Build Me - An Ongoing Journey

Saturday 11/14/09
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Diet:
6:30am:
                Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon, Salt} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
1:00pm:
                Chicken Sandwich {2 small slices Multigrain Bread, 6.7 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
6:30pm:
                Spanish Quinoa {1/2+ cup Dry Quinoa, 1 can Diced Tomatoes with Green Chilies, Onions, Garlic, Spices} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast with Parsley and Olive Oil {11 oz Skinless Chicken Breast, Fresh Parsley, Extra Virgin Olive Oil} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
Drizzling Extra Virgin Olive Oil is magic.  So is fresh herbs from the farmers market.  I had a delicious dinner.
 
 
That was the day.
 
 
 
 
This concludes Entry #339.

Sunday 11/15/09
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Measurements:
 
                Body Weight:     144.80lb               Change: +2.00lb
                Lean Mass:         133.07lb               Change: +1.27lb
                Percent Fat:       8.10%                    Change: +0.40%
                Body Fat:             11.73lb                  Change: +0.73lb
 
Progress Pictures:
               
                None.
 
Thoughts and Opinions:
 
                Clearly measuring body weight is not an exact science…  Two pounds gained in one week?  I doubt it.  All I can say for clarity and truth is that I am improving my strength, maintaining cardiovascular health, and not fattening myself by severe weight gain.  I will continue to measure progress. 
 
Speaking of progress, I did stall on my bench press this week as mentioned earlier.  I have it set in my mind now that if similar results appear this week I will have to make changes.  The first change will be implementing a post-workout meal.  I’m not quite sure yet what it would consist of, but wheat germ and cottage cheese seems like a quick and easy solution.  Of course this is all assuming I can’t push the 140 pounds up over my chest.  However, I plan on doing just that.
 
 
 
 
This concludes Entry #340 Sunday Morning Edition.

11/15/09 Sunday
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Diet:
6:30am:
                Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1+ tbsp Cocoa Powder, Salt} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats, Salt}
                1 Pear
12:30pm:
                Chicken Sandwich {2.5 small slices Whole Wheat Bread, 10 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
                Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3- cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
                1 Apple
6:30pm:
                Garlic Soy Quinoa {1/2+ cup Dry Quinoa, Onions, Garlic, Soy Sauce} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast drizzled with Olive Oil and Fresh Parsley {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil, Fresh Parsley} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
Just an average Sunday.
 
 
That was the day.
 
 
 
 
This concludes Entry #340.

Monday 11/16/09
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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 slices Whole Wheat 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
7:10pm:
                Acorn Squash with Lime Chile Cilantro Vinaigrette {1.1 kg Acorn Squash, Lime, Chile, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x185
Standing Military Press 3x5x85
Pull-ups 9,6,4
 
 
That was the workout.
 
 
 
The Day:
 
I battled it out through some grueling squats today and it felt great.   And though I wasn’t able to break a new record with my pull-ups, I am satisfied.  After all, incrementing 5 pounds on a barbell is not quite the same as lifting your entire body weight for another rep.  It would be tough to ask that much of me every week.  But, I do my best and perform to my fullest.  This time I did feel that extra rep edging closer and am proud of that.
 
 
That was the day.
 
 
 
 
This concludes Entry #341.

Tuesday 11/17/09
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Diet:
6:20am:
                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
1:40pm:
                Chicken Sandwich {2 slices Whole Wheat 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
6:20pm:
                Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions , Celery, Carrots , Garlic, Chilies} [Extra Virgin Olive Oil, Reduced Sodium Chicken Stock]
                Pan-Seared Chicken Breast {10 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 Walking Lunges
                    10 Burpees
                    10 Curls into Shoulder Press with 15 lbs
                    5 Medicine Ball Pushups
CORE:
    3 intervals with 30 sec rest of:
                    20 sec Bird Dogs on each side
                    15 Hanging Knee Raises
                    60 sec Plank
 
 
That was the workout.
 
 
 
The Day:
 
I overestimated my capabilities.  I had to reduce my original Met-Con plan.  What I ended up with was decent, but not great.  I think the curls and shoulder press movements were pretty much worthless.  The good news is that I do feel myself improving with the burpees.  It’s nice to see progress no matter the type.
 
My core workout wasn’t as intense as I would have liked it.  I slightly expect that my form may have been off for the bird dogs because it felt seemingly easy for what I thought it should be.  I’ll have to experiment with my positioning next time to make sure I hit the proper stance for stimulating the proper muscles.
 
 
That was the day.
 
 
 
 
This concludes Entry #342.

Wednesday 11/18/09
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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
12:30pm:
                Chicken Sandwich {2 slices Whole Wheat 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 , Celery, Carrots , Garlic, Chilies} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x185
Bench Press 3x4,5,5x140,135,125
Deadlift 1x5x200
 
 
 
That was the workout.
 
 
 
The Day:
 
I waisted myself today.  I am proud of my squat and deadlift, but was not happy with the feeling that I followed me as I left the gym.  I felt sick with exhaustion.  I think the constant failing on the bench took it all out of me.
 
However, I now doubt the cause to be a lack of food.  I definitely feel like I am eating enough and at this point simply do not believe that adding a post-workout meal will significantly change the results.  I think the truth of the matter is for these last few weeks I have been on an ego trip.  I have been kidding myself into what I was capable of.  I began to sacrifice form in trying to add weight.  This was a false hope and I am annoyed that I fell down this trivial route.  As outlined above in my workout, I decided to move step back to take two steps forward.  I will be starting again at 125 pounds on the bench.  This time I will make sure to move up not by increasing my speed, or by adding a small bounce to the chest, or any other such cheating means.  I will not deceive myself.
 
With that said I pulled 200 pounds on my deadlift.  That was awesome.
 
 
That was the day.
 
 
 
 
This concludes Entry #343.

Thursday 11/19/09
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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 slices Whole Wheat 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
6:20pm:
                Salsa Quinoa with Vegetables {1/2+ cup Dry Quinoa, 1/2 cup Mild Salsa, Onions, Carrots, Celery, Garlic, Worcesterschire Sauce} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast with Olive Oil {11 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL:
    2 mile run @ 13:12
MET-CON:
    3 intervals with 30 sec rest of:
                    20 Walking Lunges
                10 Curls into Shoulder Press with 15 lbs on Bosu Ball
                    10 Burpees
                    5 Diamond Pushups
CORE:
    3 intervals with 30 sec rest of:
                    20 sec Bird Dogs (on hands and toes) on each side
                    15 Hanging Knee Raises
                    60 sec Plank
 
 
 
That was the workout.
 
 
 
The Day:
 
I’m not sure what it was, but I had an awesome workout.  I felt great.  My run was good, my met-con setup seemed to hit all the right points and with a modified “Bird Dog” this time around I even found myself focusing on some balance training on the side.  Hell, even the burpees felt easier.  I love these unexpected days that prove in one quick session all the brutal hours are worth it.
 
 
That was the day.
 
 
 
 
This concludes Entry #344.

Friday 11/20/09
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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
1:30pm:
                Chicken Sandwich {2 slices Whole Wheat 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:
                Turkey, Vegetables, Rice, Potatoes (3 plates Glazed Turkey Skewers with Vegetables and Potatoes, Rice with a little Potatoes, Lettuce, Cucumbers, Tomatoes, Oil for cooking)
               
                That was my diet.
 
 
 
The Workout:
 
Squats 3x5x185
Standing Military Press 3x5x85
Pull-ups 10,5 or 6,4
 
 
 
That was the workout.
 
 
 
The Day:
 
I had another great day at the gym.  I felt a fiery strength seething in my every movement.  It was awesome.  I conquered myself and was able to pull out 10 reps of pull-ups.  I do admit that the 10^th one just barely barely made it.  I hesitate to call it official.  Never the less, my chin did break the line of the bar and so it is.  I did it.  And it was glorious.
 
 
That was the day.
 
 
 
 
This concludes Entry #345.

Saturday 11/21/09
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Diet:
7:45am:
                Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon, Salt} [Canola Oil]
                Oatmeal {1/2+ cup Dry Rolled Oats}
                1 Pear
12:45pm:
                Chicken Sandwich {2 slices Whole Wheat 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
6:10pm:
                Baked Yam Fries {0.9 lb Yams} [Extra Virgin Olive Oil]
                Pan-Seared Chicken Breast {10.8 oz Skinless Chicken Breast, Extra Virgin Olive Oil} [Canola Oil]
               
                That was my diet.
 
 
 
The Workout:
 
Rest.
 
 
That was the workout.
 
 
 
The Day:
 
                I had a fairly productive Saturday and end it quite satisfied.
 
 
That was the day.
 
 
 
 
This concludes Entry #346.