Build Me - An Ongoing Journey

Saturday 5/23/09
-------------------------------------------------------------------------
Diet:
7:00am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1cup Egg Beaters
                Peppers and Onions
12:40pm:
                1 medium Apple
                Lettuce Salad, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                1 “Ezekiel” Sprouted Grain Wrap
                2 slices “Vermont Bread Co.” Whole Wheat
                1 Baby Cut Carrot
7:45pm:
                1/2 Lentil Dal
                1/4cup Dry Quinoa with Onions and Pepper [cooked in a little Olive Oil]
                ~10oz Chicken Breast with Pesto, Tomatoes, a little shredded Mozzarella
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
I probably did the most pull-ups I’ve ever done in a 24 hour period today.  I didn’t actually count, but I do feel like the repetitive “greasing the groove” technique where I do 4 reps whenever I get the chance has really begun to add up.  It feels good.
 
 
That was the day.
 
 
 
 
This concludes Entry #170.

Sunday 5/24/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.80lb               Change: -2.20lb
                Lean Mass:         134.66lb               Change: -1.32lb
                Percent Fat:       7.00%                    Change: -0.50%
                Body Fat:             10.14lb                  Change: -0.89lb
 
Progress Pictures:
                                                                                
               




 
Thoughts and Opinions:
 
                My weigh in today showed a slightly above what I wished for decrease in body weight.  The good news is that it seemed to be fairly split between lean mass and body fat.  I definitely enjoyed seeing how close to the 6% range my body fat has become.  I can’t wait for next week when I reach that point.
 
                My picture shots today showed some slight increases in definition.  Personally I think it was just the way the light was hitting my skin this morning.  But I’m sure that within the next few weeks as I continue this weight loss trend that some abs will emerge that is actually visible in photos (I can see some now in the mirror but with the lighting and my camera it never seems to show in my images).  As for the flexing shots I don’t see much of a difference.  That is of course to be expected since I am cutting down and I don’t have false hopes of gaining massive muscle while at a caloric deficit.  That’s all for me: tell me what you think.
 
 
 
 
This concludes Entry #171 Sunday Morning Edition.

Sunday 5/24/09
-------------------------------------------------------------------------
Diet:
7:10am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1cup Egg Beaters
                Peppers and Onions
1:30pm:
                Steamed Rice
                Steamed Sea Bass (Light Soy Ginger Sauce)
                Chicken Breast with Vegetables (Clear Chinese Sauce)
                Steamed Bok Choy (Soy Sauce)
6:30pm:
                1 Peach
7:30pm:
                1/3cup Dry Quinoa
                ~6-8oz Chicken Breast
                1 “Ezekiel” Sprouted Grain Wrap
                1/2cup Cottage Cheese
                a little Mozzarella Cheese
               
                That was my diet.
 
 
 
The Workout:
 
WALKING:
    1hour @ easy pace
 
PUSHUPS:
    1x43 [failure]
SIT-UPS:
    1x73? [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I walked along a lake earlier today.  It wasn’t in any manner intense exercise, but I did consider it some activity worth noting as I probably did burn a noteworthy amount of calories in the process.
 
At night I was disappointed in myself for making a subconscious decision to opt for quantity over quality with my pushups.  I did 43 yes, but they weren’t of the perfection that I experienced on my last personal examination.  I will have to fix that.
 
 
That was the day.
 
 
 
 
This concludes Entry #171.

43 isn't bad, i probably can't do more than 50 good ones..we should do a pushup contest of the whole forums sometime (:

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Yeah it's amazing how much harder a good pushup is then even a 90% good one.  It wasn't that long ago that I was doing maybe 70% full ROM pushups and I could do 70+ of those.  Now that I've switched to trying to do 100% ROM with back straight and perfect form it is exponentially more difficult.  But, that just means more room for improvement :D

Monday 5/25/09
-------------------------------------------------------------------------
Diet:
7:00am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
10:10am:
                1 scoop “NOW” Whey Protein Isolate
                1 Banana
                ~1-2tbsp Blueberries
12:45pm:
                1 medium Apple
                Lettuce Salad, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                4 slices “Vermont Bread Co.” Whole Wheat
7:00pm:
                1 small plate Salad with Seafood (Lime Ginger Dressing)
                1 plate Seafood Curry with White Rice, Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
    5min @ ~13cpm, 6resistance
    4min @ ~13-14cpm, 8resistance
1min @ ~14.5-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    2x20 (1min rest)
1x21
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
The best word to describe my workout would be satisfying.  After a few running days of using treadmills with a slight slope by default I was able to revert back to a neutral grade or maybe even a slight downward sloping treadmill.  I know this because of how much easier the run seems.  And so my workout I say was satisfying since I am now confident that those days of more intense runs with the other treadmills has improved my overall cardio performance as verified by today’s gym routine.
 
At night I tried doing pushups with a little less textbook height to guide my form.  I’m still not sure if I’m quite hitting below parallel on my downward motion, but it is definitely better than before.  I’ll try to get the videos up on Youtube so you can know what I am talking about.  I also ended up doing one extra pushup on my last set since I miscounted while doing the movements.  That’s always a nice plus: doing one more.
 
 
That was the day.
 
 
 
 
This concludes Entry #172.

Tuesday 5/26/09
-------------------------------------------------------------------------
Diet:
6:00am:
                1 medium Pear
                1/2cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1cup Egg Beaters
                Peppers and Onions
12:20pm:
                2 slices Rye Bread with Deli Turkey, Lettuce, Tomato, Hot Peppers (Mustard)
                1 large Lettuce Salad with Cucumber, Green Pepper, Kidney Beans (Red Wine Vinegar, Balsamic Vinegar, a little Olive Oil)
                3/4 medium Apple
7:00pm:
                2 plates Cod [cooked with Olive Oil] with a little Black Beans, a little Basmati Rice, a little Guacamole, Onions
                1/2 slice “Ezekiel” Sprouted Grain Wrap with Cod [cooked with Olive Oil], Black Beans, Basmati Rice, Guacamole
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press
30sec rest
1x10x30 DB Bent-Over Rows
           30sec rest
2x10x25 DB Bent-Over Rows
           30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I started work today as an intern at PPL Corp and it has messed with my entire schedule.  I have it planned out in my head on how I will adapt and you will see the changes in real time as they occur in the coming days.  For today though I had to eat at the cafeteria for lunch (which incidentally is run by the same company as my college’s dining plan).  I also had to shift my lifting towards later at night.
 
Nighttime lifting isn’t as bad as nighttime cardio for me so I don’t feel like I was too much affected.  In fact even some lifts felt easier such as the squat.  Overall though I do think I noticed a slight decrease in strength.  Though I don’t believe this was due to the late hour I did opt to decrease my weights for the bent-over rows.  For the last few workouts I just didn’t feel like I was getting my full ROM in any longer with the 30 pounders.  It may have to do with the same reasons as my shoulders struggling with the 25’s (that is I think the dumbbells are slightly heavier due to the bar here compared to my college’s gym).
 
It is late and I have to get up especially early tomorrow par my new diet and fitness routine I am setting up.  You’ll see what I mean in tomorrow’s entry.  Until then, good night.
 
 
That was the day.
 
 
 
 
This concludes Entry #173.

Wednesday 5/27/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                1/2cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1cup Egg Beaters
                Peppers and Onions
12:40pm:
                1 plate Chicken Breast, Rice, Vegetables (Cream Based Sauce)
7:30pm:
                1 bowl Grilled Vegetable Salad (a little Balsamic Vinaigrette)
                1 Chicken Breast Fillet with Tomato [slightly breaded] (a little Balsamic Sauce)
                1/2 bowl Spaghetti (Tomato Sauce)
                a little Grouper
                a little Broccoli Rabe
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    ~5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    ~10min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    2x30 (1min rest)
    1x31?
 
That was the workout.
 
 
 
The Day:
 
I don’t have much time tonight.  I will say that I had a harder than usual workout because of how early it was (6:30am) and because of the weather (it was cold and rainy outside).  I did it anyway and am happy that I had the discipline to push myself through it.
 
 
That was the day.
 
 
 
 
This concludes Entry #174.

Thursday 5/28/09
-------------------------------------------------------------------------
Diet:
5:25am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:20pm:
                1 medium Apple
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
                4 Chicken Breast Tenders [cooked with Pesto] with a little Mozzarella and Goat Cheese
                Arugula, Tomato, Onions, Peppers, Cauliflower
                Vegetable Ginger Dressing
                ~1/3cup Quinoa
                a little Olive Oil
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
    5min @ ~13cpm, 6resistance
    4min @ ~13-14cpm, 8resistance
1min @ ~15-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had to work out at 6:15am today.  That’s only around 1/2 an hour after I finished eat breakfast.  Yes, it was harder.  But, I managed.  I know that this is what it will be like for many coming weeks because of my work schedule.  I will adapt.  To me it’s just another obstacle to overcome and I have overcome many.  I look forward to defeating this one.
 
 
That was the day.
 
 
 
 
This concludes Entry #175.

Friday 5/29/09
-------------------------------------------------------------------------
Diet:
5:25am:
            1 medium Pear
            0.5cup Dry Steel-Cut Oats
            ~4oz Chicken Breast
            1 cup Egg Beaters
            Peppers and Onions
12:20pm:
            1 medium Apple
            1 medium Apple
            Lettuce, Peppers, Cucumber
            1/2cup 1% Cottage Cheese
            1tsp Olive Oil
            ~8oz Chicken Breast
            2 slices “Vermont Bread Co.” Whole Wheat
            1 “Ezekiel” Sprouted Grain Wrap        
                That was my diet.
6:45pm:
                2 small plates Lettuce Salad with Cucumber, Tomato (a little Cheese, a tiny Thick Dijoin Dressing)
                a little Zuchinni and Pita Bread with Hummus
                1 bowl Mussels with Tomato Broth
                1 Chicken Breast Half with a little Mushroom in Sauce and Sweet Potato Puree
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~145spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I had an average day at the gym.  I mentioned earlier that I was considering upping the weights soon, but now I am backing away from that option.  I think last time I upped them too fast and couldn’t quite handle it.  Since I am cutting I am satisfied for now of just keeping my lifts where they are now and instead simply focusing more on form and perfecting the movement.
 
The only thing really to report on is that for some reason the elliptical seemed much harder than normal.  Maybe I got an incorrectly calibrated version because instead of my usual 165rpm I was hitting 145 at what felt like equal intensity.  It doesn’t really matter though: I just do it for warm-up anyway.
 
At night I may have eaten too much.  It may actually be a good thing.  For these last few days with my protein shake gone and my lunches slightly smaller I wouldn’t be surprised if I’ve been a little too severe with my caloric cut.  We’ll see in this week’s weigh in.
 
That was the day.
 
 
 
 
This concludes Entry #176.

Saturday 5/30/09
-------------------------------------------------------------------------
Diet:
7:00am:
                1 medium Apple
                0.5cup Dry Steel-Cut Oats
                ~3-4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:30pm:
                1 medium Pear
                Lettuce, Peppers, Cucumber, Onions
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
                ~2-3oz “Ezekiel” Sprouted Grain Spaghetti
                ~6-7oz Chicken Breast
                Olive Oil
                Eggplant, Onions, Tomatoes, Mushrooms, Salsa
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
Today was a very lazy, do-nothing, day.  And it was perfect for that.  I’ve had some very long weekdays since starting work and getting up at 5am.  It was nice to just take a break; a break from everything.
 
I do want to mention as well that my legs, especially my left, did feel quite sore today.  I take that to be a good sign of a nice, intense, workout that was my lifting session yesterday.  Soreness comes and goes for me and I know I shouldn’t be taken it as a consistent indicator.  But, I can’t help but appreciate it when it shows itself.
 
 
That was the day.
 
 
 
 
This concludes Entry #177.

Sunday 5/31/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     144.00lb               Change: -0.80lb
                Lean Mass:         133.92lb               Change: -0.74lb
                Percent Fat:       7.00%                    Change: +0.0%
                Body Fat:             10.08lb                  Change: -0.06lb
 
Progress Pictures:
               

[URL=http://img200.imageshack.us/my.php?image=531092.jpg][IMG]http://img200.imageshack.us/img200/451/531092.th.jpg[/IMG][/URL]
 
 
Thoughts and Opinions:
 
                Though you can’t see it I have definitely been noticing some increased definition in my stomach and abs.  I hope that in due time it will be such that lighting won’t make any significant difference and thus what I see in the mirror will show through the lens of my camera.  One thing you may have noticed though is the lack of a complete set of pictures.  In the morning my camera ran out of battery juice so I wasn’t able to finish up my standard Sunday Morning Routine.  Despite this I still got in the most telling of my picture set and in that way today still offers some guidance into my progress.
 
                My weight dropped at a nice rate this week.  I was a little disappointed that my percent fat didn’t go down along with it though.  This caused the weight loss to appear mostly in my lean mass instead of my body fat.  I’m not sure how accurate that truly is as the scales are never perfect.  Anyway, the end result is that I should keep up what I am doing.  And that is exactly what I plan to do.
 
 
 
 
This concludes Entry #178 Sunday Morning Edition.
 

Sunday 5/31/09
-------------------------------------------------------------------------
Diet:
6:50am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~3-4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 small Apple
12:45pm:
                1 Ribeye Steak Sandwich [bread roll gutted, steak fat removed]
                Lettuce Salad (Sweet Vinaigrette)
                Tomato Tapenade
6:40pm:
                2 plates Turbot [cooked with Olive Oil], Tomato Salad (Balsamic Vinaigrette)
                2 small bowls Cooked Quinoa [cooked with Olive Oil]
                Mushrooms, Onions
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x37 [failure]
SIT-UPS:
    1x83 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
I want to start out by saying that all my videos (except for tonight’s pushups) should be on my youtube channel.  If you don’t have a link just search for mcFreid in youtube and you’ll find it.
 
My diet today was a little scary during lunch.  I got hit with all sorts of obstacles that I was not ready for.  I did my best to make due with the situation handed to me.  And in that mindset, I think I faired fairly well.  Along similar disappointments I may have also slightly overeaten during dinner.  I’ll have to watch out for enjoying my own cooked food a little too much.
 
I hit a nice 37 reps today of pushups.  When considering that they were of perfect form this then comes out to a progression since last time I had form similar to tonight I performed 35.  Even better than the pushups were my sit-ups.  I annihilated my previous record by pumping out an awesome 83 reps.  What a great way to end the week!
 
 
That was the day.
 
 
 
 
This concludes Entry #178.

Monday 6/1/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:00pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
                2 plates Quinoa [cooked in Beef Broth] with Chicken Breast, Asparagus and Mushrooms [sautéed with Oil]
                2 bowls Lettuce Salad (Ginger Vegetable Dressing)
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
    5min @ ~13cpm, 6resistance
    4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15.5cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My workout this morning was a little weak.  Even though I did hit 13:29 on the treadmill I felt like my mind just wasn’t into it.  Afterwards I fell 5 calories short of my normal for the elliptical.  Oh well, not every workout can be great.  And, it is really early in the morning.
 
I have to stop eating so much at dinner.  I don’t know why I keep doing this.  But, I do.  It isn’t me and it will change.
 
 
That was the day.
 
 
 
 
This concludes Entry #179.

Tuesday 6/02/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:45pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
                2 plates Quinoa with Mushrooms, Onions [cooked with Olive Oil], Cauliflower [cooked with Olive Oil], Tuna [cooked with Olive Oil]
                2 bowls Lettuce Salad with Tomato (Balsamic Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~165spm
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press [failure on last rep]
30sec rest
3x10x25 DB Bent-Over Rows
           30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
Average day with an average workout and an average diet (I didn’t eat quite as much for dinner).
 
 
That was the day.
 
 
 
 
This concludes Entry #180.

Wednesday 6/03/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                1 plate Grilled Calamari with small Cucumber, Tomato Salad (Sweet Dressing)
                1 plate Grilled Swordfish with a little White Rice and Vegetables
                1 small plate White Beans with Lettuce [cooked with Oil]
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    ~5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    ~10min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
It’s very late for me and I have had a busy day.  Like yesterday I must keep this journal short.  There isn’t much to report anyway.  Good night.
 
 
That was the day.
 
 
 
 
This concludes Entry #181.

Thursday 6/4/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
                1 bowl Green Chile Chicken Soup
                1/2 bowl Black Beans
                1 plate Lettuce Salad with Grilled Chicken, Guacamole, Vegetables (Citrus Chile Vinaigrette)
                a tiny bit of Goat Cheese and Walnuts
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    1x31? (1min rest)
SIT-UPS
    2x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I think I better get used to the fact that my performance in the mornings simply won’t be as good as a little later in the day, more than half an hour after eating.  I do my best though and in that way I am satisfied with my workout this morning.  The difference isn’t huge anyway in calories burned: it’s just more difficult.  And I can live with that. In fact, I welcome it!
 
 
That was the day.
 
 
 
 
This concludes Entry #182.

Friday 6/5/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:20pm:
                1 bowl Minestrone Soup [contained a little Pasta and White Beans]
                1/2 small plate Lettuce Salad (a little Balsamic Vinaigrette)
                1/2 bowl Spaghetti (Marinara Sauce)
                1 plate Grilled Chicken Breast (Balsamic Glaze) with String Beans
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
Another average day at the gym.
 
 
That was the day.
 
 
 
 
This concludes Entry #183.

Saturday 6/6/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Apple
                0.5cup Dry Steel-Cut Oats
                ~3-4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
2:30pm:
                1/2 plate Vegetables with Greens (a little Vinaigrette)
                1 plate Penne Pasta with Chicken and Vegetables (Olive Oil Sauce)
8:00pm:
                a little Garbanzo Bean Salad
                2 very small Lamb Chops
                1 small plate Broccoli Rabe with Garlic [cooked with Olive Oil]
                1 small piece Grouper (Sweet Pepper Sauce)
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
My diet was a little off today from eating out in Manhattan for two of my meals.  I think I made fairly healthy choices though and did not overeat.  I am slightly concerned about the probability of intaking a lot of unwanted fat in the cooking process of my meals.  But, I can’t do anything about that now so I’m trying to push it out of my head.  I guess it’s one of the sacrifices you make as I become increasingly into fitness I can no longer simply enjoy food for what it is.  But, it is a sacrifice I have no regret nor problem making.
 
 
That was the day.
 
 
 
 
This concludes Entry #184.

Sunday 6/7/09
-------------------------------------------------------------------------
Diet:
8:30am:
                a little Grouper
9:30am:
                1 plate Egg White Omelet, Lettuce Salad (Vinaigrette)
                1 bowl Oatmeal
                1 small plate Berries
2:00pm:
                1 small bowl Crab Gazpacho
                1 Grilled Chicken Wrap with Vegetables
                1 Pickle Spear
                1/2 plate Lettuce Salad (Sweet Vinaigrette)
7:30pm:
                ~6-7oz New York Strip Steak
                a little Spaghetti [normal and spelt varieties] (Lemon Oil Butter Sauce with Mushrooms and Onions)
                2 bowls Cabbage Salad with Cucumber, Tomato (Low Fat Custom Dijon Vinaigrette)
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x39 [failure]
SIT-UPS:
    1x94 [failure]
 
 
That was the workout.
 
 
 
The Day:
 
Again today my eating was not entirely under my control.  And again today I am proud of how I handled the situations.
 
A quick note because I keep forgetting to mention it: my pushup and sit-up videos should now all be updated on YouTube (excluding what will be done today).
 
I feel like my head wasn’t in the moment for the pushups.  I think the rushing around to complete tasks on a Sunday, and the thinking of tasks still to complete, made it so.  I did end up doing 39 though, which apparently is an improvement upon last week.  But, I feel like my form wasn’t quite there so I’m not sure I should even count it.  My form also was lacking with my sit-ups.  Though I was slightly more mentally focused, I am still disappointed.  Amazingly I hit 94 reps, but again I don’t believe it.  I feel like it was a cheated accomplishment.  Oh well, there is next week to redeem myself.  And that I will do.
 
 
That was the day.
 
 
 
 
This concludes Entry #185.

Monday 6/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:45pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
7:55pm:
                1 bowl Black Bean Soup [mostly broth]
                ~8oz Chicken Breast with Mole Sauce
                ~1cup Cooked Rice Pilaf
                a little Black Beans
                Pickled Peppers              
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11cpm, 2resistance
5min @ ~11-12cpm, 4resistance
    5min @ ~12cpm, 6resistance
    4min @ ~12-13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
    10min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I was glad to get back on track with my diet today.  It felt good to not be guestimating for every meal.  Sadly this same welcoming feel did not accompany my workout.  Apparently some of last night’s moody feelings followed me into the morning.  I still performed decently, but I hit my worst calories burned on the elliptical for a very long time.  I normally push for 255 at my best, and usually near that for my average.  Today I hit a droopy 246.  OK; so that’s not a huge deal.  But, I know I can do better and knowing that bothers me.  Like last night though, there will always be opportunities to make up for it.  And I can’t wait for those opportunities.
 
 
That was the day.
 
 
 
 
This concludes Entry #186.

Tuesday 6/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:45am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
8:00pm:
                1/3cup Dry Quinoa
                ~8oz Chicken Breast
                Peppers, Onions, Zucchini
                Olive Oil for Cooking
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~165spm
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x8x25 DB Shoulder Press [failure on last rep]
30sec rest
3x10x25 DB Bent-Over Rows
           30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
At first I thought I was actually seeing a noticeable strength gain during a cut.  My squats were actually feeling easy!  It was with quick disappointment though that the truth was let out.  As I began to take off the weights I realized with dismay that I had actually put a 5 on one side of the bar instead of a 10 (I knew it felt like the bar was tilting slightly).  So, in fact, it was lighter and therefore easier.  Oh well, everyone makes mistakes.
 
I’m not sure if it was due to the off-balance bar but I think I may have slightly hurt my right leg during squats and possibly with the follow-up deadlifts.  My muscle in the back of my upper leg feels really tight, especially that tendon that stretches in the back of your knee joint and upwards.  I hope it is nothing serious and that tomorrow I can perform my run without issue.
 
My diet was awesome today since I was able to make dinner.  Not only was it very healthy, but also extremely delicious.  I end this day nicely satisfied.
 
 
That was the day.
 
 
 
 
This concludes Entry #187.

Wednesday 6/10/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
5:50pm:
                2 slices “Vermont Bread Co.” Whole Wheat
                1 can Tunafish [in water]
                a little Light Mayo Dressing [15cal/tbsp]
                Peppers, Onions, Lettuce
7:00pm:
                1 small Chicken Breast with a little Goat Cheese
                Lettuce Salad with Avocado (a little Rice Wine Sweet Vinaigrette)
                1 very small slice Spaghetti Pie [made with a little egg, parmesan cheese, butter]
               
                That was my diet.
 
 
 
The Workout:
 
OUTSIDE [sloping incline/decline ground]
    5min Run
    10 Intervals of 30sec Sprint, 1min Jog
    10+min Run
 
PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
My workout this morning was tough.  Maybe it was because of the soreness I explained yesterday.  Specifically my guess is that the tightness in my upper right leg caused every single step to feel that much harder.  And though I have no way to measure, it definitely felt like my sprints were slower with less distance covered in the 30 second interval.  I pushed myself anyway.  I gave it my all.  And that’s what counts.
 
 
That was the day.
 
 
 
 
This concludes Entry #188.

Thursday 6/11/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
                2 plates Baked Cod, Baked Sweet Potatoes, Tomato Salad (Olive Oil for dressing and cooking)
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
TREADMILL:
    10min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had to switch up my routine slightly since for the first time at my early morning routine all the good ellipticals were taken.  It wasn’t a big deal though.  What is a more curious thing to note is that my performance on the ellipticals has definitely gone down.  When I used to average 250-255 calories I am now averaging 245-250.  OK, so it isn’t a huge drop, but I just don’t get why it is happening.  I definitely don’t feel weaker.  Maybe I’m just burning fewer calories because I now weigh less?  It’s just a guess, but a definite possibility in my mind.
 
 
That was the day.
 
 
 
 
This concludes Entry #189.

Friday 6/12/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
8:30pm:
                2 skewers Grilled Shrimp
                2 plates a little Filet Mignon, a little Lamb Chop, Quinoa, Grilled Vegetables
                Olive Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
            1min rest
2x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
I was happy to put on the real weight for my squats today.  And you know what, they still felt easier!  I’m glad I’m gaining strength in this area because I swear whatever gains I’m making here I am losing with my shoulders.  Every workout day those shoulder presses are beginning to feel harder and harder.  I hope that trend will be quick to turn around.  To summarize, I had an average day at the gym.  On some lifts I excelled, on others not so much.  I’m probably exaggerating my experience, so instead I will just say this.  I left the gym satisfied.
 
 
That was the day.
 
 
 
 
This concludes Entry #190.

Saturday 6/13/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~1 fillet Cod
                1 cup Egg Beaters
                Peppers and Onions
1:15pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
                2 small bowls No-Fat Greek Yogurt Indian Soup
                2 plates Basmati Rice, Ground Turkey Breast, Cabbage, Vegetables
                Olive Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
--
 
 
That was the workout.
 
 
 
The Day:
 
In the morning I had to come up with a substitute for chicken.  I had guests over for dinner last night and invariably ended up without enough time to prep for my future breakfasts.  Luckily I had some Cod left over from a previous night’s dinner.  It was just the right amount too.  I ended up making what turned out to be a delicious omelet.  Tomorrow I will be going back to chicken, but it was nice to have a little deviance once and awhile.  Speaking of tomorrow, I’m looking forward to discovering my personal progression.
 
 
That was the day.
 
 
 
 
This concludes Entry #191.

Sunday 6/14/09
-------------------------------------------------------------------------
Measurements:
 
                Body Weight:     145.20lb               Change: +0.20lb
                Lean Mass:         135.76lb               Change: +0.76lb
                Percent Fat:       6.50%                    Change: -0.40%
                Body Fat:             9.44lb                    Change: -0.57lb
 
Progress Pictures:
               




[URL=http://img257.imageshack.us/my.php?image=614095.jpg][IMG]http://img257.imageshack.us/img257/8426/614095.th.jpg[/IMG][/URL]
 
Thoughts and Opinions:
 
                Well, it’s official.  I have reached maintenance.  Over the last few weeks I have not gained or lost any significant weight.  The good news is I have been progressing in another way.  My body fat continues to drop.  Obviously the number is most likely a falsehood (as seen from my pictures I doubt I am 6.5% bf).  Regardless of this though, it is going downwards.  And yet, I am not satisfied here.  I want to continue to lose weight as my goal still remains unfounded.  I want those washboard abs.  And I will get them. 
 
                I plan to eat less during dinner as this is the meal I can most easily make sacrifices in.  I also plan to eat a tiny less during breakfast and lunch.  You probably won’t see anything actually changing in my reports, but just know that when I’m pouring that olive oil I am forgoing the last drop.  Hopefully these small differences will add up to recharge my weight loss.  That’s the plan.
 
 
 
 
This concludes Entry #192 Sunday Morning Edition.

Sunday 6/14/09
-------------------------------------------------------------------------
Diet:
6:45am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
1:00pm:
                Lettuce Salad with a little Ahi Tuna Steak (Balsamic Vinegar Dressing)
                Grilled Chicken Sandwich on a dense Bun [some bread removed from bun]
6:50pm:
                2 plates Chicken Breast, Ground Turkey Breast, Sweet Potato [1 small-medium in total], Eggplant, Mushrooms, Vegetables
               
                That was my diet.
 
 
 
The Workout:
 
PUSHUPS:
    1x37 [failure on last rep]
SIT-UPS:
    1x80 [failure on last rep]
 
That was the workout.
 
 
 
The Day:
 
I am really fed up with overeating at dinner.  I’ve had enough.  If I have to take an extreme of under eating instead of consuming the exact proportionate amount then so be it.  I am cutting and have to make sure I maintain that cutting attitude whilst eating my evening meals.  From now on I guarantee that will be the case.  I’ve had enough.
 
My pushups (note that videos on YouTube are now updated) weren’t the highest they’ve been, but they were in a much more important sense.  They were of a higher quality.  And for that reason I am happy with my performance.  I ended with a smile on my face.  A slightly similar case occurred with my sit-ups, although to a lesser degree since in general my sit-ups do not change much and do not require the needed adjustments for form as pushups do.  And again, I came out happy.
 
 
That was the day.
 
 
 
 
This concludes Entry #192.

Monday 6/15/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
12:00pm:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
                2 plates Boston Scrod, Cauliflower, Lettuce Salad, Vegetables, a little White Bean Salad
                1 small Mozzarella Ball
                1/2 Sweet Potato
                Olive Oil [for cooking]
               
                That was my diet.
 
 
 
The Workout:
 
TREADMILL
    5min @ 8.6mph
    4:00min @ 8.7mph
    2.0min @ 9.0mph
~1.5min @ 9.5mph
    0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
    -> 2.0 mile in 13:30
TREADMILL:
    2min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11cpm, 2resistance
5min @ ~12cpm, 4resistance
    5min @ ~12-13cpm, 6resistance
    4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
    8min @ 4.0mph, 6%incline

PUSHUPS
    3x20 (1min rest)
SIT-UPS
    3x30 (1min rest)
 
 
That was the workout.
 
 
 
The Day:
 
I had a really good day today.  I think I am finally getting used to working out in the morning.  Today I not only had to contend without music (Zune was acting up), but I also performed above my normal.  I hit 250 calories on the elliptical for the first time in many weeks.  It was great.
 
At night I ate perfectly for dinner.  I didn’t have too much, nor too little.  Of course, having healthy food such as Scrod (one of the leanest fish out there) helps.  Awhile afterwards I executed my pushups and sit-ups with admirable form.  Again, it was great.
 
I had a really good day today.
 
 
That was the day.
 
 
 
 
This concludes Entry #193.

Tuesday 6/16/09
-------------------------------------------------------------------------
Diet:
5:30am:
                1 medium Pear
                0.5cup Dry Steel-Cut Oats
                ~4oz Chicken Breast
                1 cup Egg Beaters
                Peppers and Onions
11:50am:
                1 medium Apple
                Lettuce, Peppers, Cucumber
                1/2cup 1% Cottage Cheese
                1tsp Olive Oil
                ~8oz Chicken Breast
                2 slices “Vermont Bread Co.” Whole Wheat
                1 “Ezekiel” Sprouted Grain Wrap
6:20pm:
                1 small bowl Seaweed Salad (Light Dressing)
                1 small bowl Lettuce Salad (Ginger Dressing)
                1 small bowl Miso Soup with a little Tofu
                1 small cup Rice (Soy Sauce)
                15 pieces Sashimi
               
                That was my diet.
 
 
 
The Workout:
 
ELLIPTICAL:
    5min @ ~160spm
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x125 BB Bench Press
1min rest
3x6 Dips (triceps version, straight)
1min rest
           3x5x20 Assisted Chin-Ups
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
       30sec rest
 
 
That was the workout.
 
 
 
The Day:
 
It is late and I have no time to write.  There were some items to note today, but instead I will simply state the conclusion.  It was a good day, not great, but good.
 
 
That was the day.
 
 
 
 
This concludes Entry #194.