Weight Loss and Healthy Living

The start of the "as-it-happens" journal of my training and nutrition for the Body-for-LIFE 2003 Competition. While I did not place in this competition, I managed to drop from 212 pounds (96 kilograms) down to 178 pounds (81 kilograms) over 12 weeks. During the 12 weeks I went on vacation several times, took a week of active rest, and even consumed those "evil carbohydrates" to the tune of 300 grams per day. I also took in only about 100 grams of protein to disprove the myths about having to consume vast quantities every day. I increased strength, shed body fat, and had fun doing it. I hope this journal may inspire you to do the same!


5/11/2003

This is going to be the "challenge" log. I will probably post my nonsensical babblings to other blogs ... this one will be mainly for statistics. I will shoot to track the following on a weekly basis:

* skinfolds
* body fat
* resting heart rate
* blood pressure
* waist size
* biceps circumference
* estimated bench max
* estimated squat max

On a daily basis, I will try to post:

Exact menu/supplementation
Exact exercise regimen

Keep in mind for me a green day means I stayed within the calories designated for the day (if I stray, I have no qualms about making it up another day so that the total calories over the week are within the right range) and that I exercised as planned. So if I have pretzels, wine, etc, it's fine as long as it's within the calories that DietPower prescribes for me.

To get into practice, I'll start for today. Since I don't know dinner until after the fact, the post will be a day behind.

YESTERDAY (low calorie day due to no exercise and catching up on a few days of overeating):

Scale weight: 212

Supps:
2 tablets (1000mg) fish oil
4 tablets gingko biloba
1 tablet (100mg) Panax ginseng
1 tablet (100mg) Niacin
1 tablet "The Bridge" multi-vitamin
4 tablets (500mg) Vitamin C
1 tablet (400IU) Vitamin E

Breakfast:
1/2 cup tangerines
1 raw apple
1 raw pear

Lunch:
2 cups (2oz ea.) espresso
1 cup lentil soup (w/ 1 tsp olive oil)
5oz chicken breast
Greek salad:
4 cups iceburg lettuce
1/4 raw cucumber
1/3 piece bell pepper
1/8 piece sliced white onion
1oz black olives

Dinner:
1 serving Annie's Vegan Burrito

Late night snack:
1 sprouted grain bagel

Calories: 1492
Fat: 34g (5g saturated) 20%
Carbohydrate: 221g (37g fiber, 11g sugar) 58%
Protein: 85g
Water: 113oz

NO EXERCISE!

5/12/2003

Training:

20 minute HIIT: 6.1/7.1/8.1/9.1 mph with 10.1 mph for the fast minute - 2.48 miles in 21 minutes.
2 x 6 reps wide grip pull-ups with bodyweight + 7.5 pounds
2 x 6 reps narrow grip cable rows at 200 pounds
1 x 6 reps should width grip chin-ups with 5 pounds
1 x 6 reps bent over rows at 175 pounds
1 x 6 reps standing barbell curls at 100 pounds
2 x 6 reps cheat hammer curls (body swing allowed) at 52.5 pounds
2 x 6 reps incline dumbbell curls with external rotation (from neutral grip to palms up) at 42.5 pounds (only hit 5 on the last set)

Supplementation:

1 tbsp Barlean's Flaxseed Oil
1000mg fish oil (for EPA/DHA)
50mg Niacin (B3)
1 tablet "The Bridge" Multi-vitamin (still the best on the market, in my opinion)
5 tablets Vitamin C (2.5 grams)
1 tablet Vitamin E (400 IU)
4 tablets gingko biloba
1 tablet 100mg Panax ginseng
6g creatine monohydrate
6oz cup of green tea

Meals:

First thing in the morning:
8oz tangerine juice

Breakfast:
1 small tangerine
1 medium yellow apple
1 large pear

Early morning:
1 whole egg, scrambled
4 egg whites, scrambled
2 cups green beans

Early afternoon:
1 slice sprouted grain bread
1 turkey sausage
2 cups green beans

Dinner:
1 veggie burrito:
1 whole grain tortilla
1/3 sliced red bell pepper
1/3 sliced yellow bell pepper
small amount of diced white onion
Veggies sauteed in 1 tsp olive oil
Served on tortilla w/ a dash of Garlic Tobasco sauce

1/2 oz of baked red corn chips
4 Paul Newman's organic unsalted pretzel rounds

Post-workout shake:
1 cup water
1 cup crushed ice
1/2 Florida Avocado
1 cup grapes
1/2 cup raw (organic) sugar

Late night snack:
1/2 of an organic Belgian dark chocolate and espresso bean bar
8oz red wine ("Rioja")

(And all this within my calories for the day!)

Calories: 2449
Fat: 68g (13g saturated) 24%
Sodium: 1730mg
Potassium: 4600mg
Carbohydrate: 372g (49g fiber / 50g sugar) 58%
Protein: 72g 11%
Water: 164 oz

The other 6% is alcohol calories.

I'll have my pics, measurements, etc up on Sunday - again, this is just for practice before the real challenge. My estimate of how it will pan out is like this:

First 5 weeks from 208 (or wherever I am Sunday) to 193
Week 6 I'll gain back to 195
Last 6 weeks down to 180

That should bring me in at well below 8% ... hopefully more like 6%. I'm out to prove that you lose weight and maintain muscle mass and increase strength even without eating 5,000 grams of protein every day and without having to cut out fruit or post workout shakes. We'll see if I prove myself wrong!

Jeremy

5/13/2003

Training:

2 minute @ 5mph warm-up
8 minute @ 7mph warm-up
1 x 6 reps military press to front @ 125 pounds
1 x 5 reps military press to back @ 125 pounds
1 x 6 reps side raises @ 32.5 (pause at top)
1 x 6 reps front raises @ 32.5 (pause at top)
1 x 6 reps cheat bent-over side raises @ 32.5
1 x 6 reps Arnold press @ 57.5
1 x 6 reps shrugs to front using barbell @ 220
1 x 6 reps shrugs to side using dumbbells @ 100 ea.
1 x 6 reps upright rows @ 110

This concludes this phase of my training. I'll post the details of my next cycle when I have it mapped out. I will be doing cardio through Saturday, then start my new lifting cycle on Monday.

Yesterday's eats:

Supplements:

1 tbsp Barlean's flaxseed oil
4 tablets gingko biloba
100mg Panax ginseng
1000mg fish oil
50mg Niacin (B3)
1 "The Bridge" multivitamin
2000mg Vitamin C
400IU Vitamin E
6g creatine monohydrate
6oz green tea
6oz eleuthero tea

Waking up:
8oz 100% organic, natural apple juice

Breakfast:
1 pear
1 cup seedless grapes
1 tangerine

Morning meal:
"BodyBuilder Eggs":
1 tsp canola and soy oil
1 whole egg
4 egg whites
4 drops of Tobasco sauce

3 cups spinach
2 tbsp red wine vinegar

Afternoon meal:
Annie's Vegan Burrito
8 organic whole wheat crackers
3 cups spinach
2 tbsp red wine vinegar

I also snuck 1 Pringle's chip, which was dutifully recorded in my nutrition log.

Dinner:
3/4 serving of "Chicken and Dhal Curry":
For 4 servings:
1 cup lentils
2 cups water
3 tbsp olive oil
2 pieces raw onion, chopped fine
2 pieces garlic cloves, crushed
1 inch section of ginger root, chopped fine
3 tsps ground coriander leaf
1 tsp cumin seed
1/2 tsp turmeric
1/2 tsp ground cloves
2 tsps chili powder
1.9 pounds bonesless, skinless chicken thigh

1 cup steamed broccoli

Post-workout shake:
1 cup crushed ice
1 cup water
1/2 Florida avocado
1/2 cup raw sugar
1 cup grapes

Calories: 2564
Fat: 77g (13g saturated) 26%
Sodium: 2370mg
Potassium: 9180mg
Carbohydrate: 379g (65g fiber, 6g sugar) 56%
Protein: 122g 18%
Water: 171 oz

Keep it green!

5/14/2003

Weighin: 209 this morning, down from 215 on Friday (lotsa water going on there)

Training:

HIIT, same cycles as earlier in week: 2.48 miles / 21 minutes

Eats:

Supplements:
1tbsp Barlean's Flaxseed Oil
1000mg Fish Oil
50mg Niacin
1 tablet "The Bridge" multivitamin
2000mg Vitamin C
400IU Vitamin E

Morning:
8oz organic 100% natural apple juice

Breakfast:
1 apple
1 pear
1 tangerine

Morning meal:
Bodybuilder's eggs (1 tsp canola, 1 whole egg, 4 egg whites, tobasco sauce)
2 1/2 cups broccoli

Noon snack:
8 whole wheat crackers

Afternoon meal:
1 organic whole grain tortilla
1 Ann's Texas Burger wheat/soy burger
1 slice soy cheedar cheese
2 1/2 cups broccoli

Dinner:
1 Ann's vegan burrito
1/2 sprouted grain bagel
1 tbsp raw almond butter

Late night snack:
1 cup Praline Pecan soy ice cream

Calories: 2366
Fat: 79g (8g saturated) 29%
Sodium: 3150mg
Potassium: 3150mg
Carbohydrate: 348g (38g fiber, 43g sugar) 56%
Protein: 90g 15%
Water: 141oz

Keep it greeeeeeeen!

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