Weight Loss and Healthy Living

Training and nutrition through the Memorial Day weekend. Some strategy about ephedrine (it wasn't banned at the time this journal was written) and why it's important to give your adrenal glands a break.


5/24/2003

Here are today's stats. Tomorrow, I get to post things like waist and skinfolds ... whoot!

Weight this morning: 206.5

Training:

30 minutes @ 7 mph to run a total of 3.5 miles

Nutrition:

Supplementation:

1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E

No creatine 'coz I didn't weight train, no CytoVol coz the cardio wasn't intense, and no thermogenic because I'm taking Dr. Mowrey's advice and taking weekends off to give my adrenaline glands a break.

Nutrition today was green because my nutrition for this program is about calories and not necessary the food itself. You'll notice chocolate, soy ice cream, and other things creep in, all in the tune of my daily targets. This will tighten up because it has to when I near single digits, but now I'm happy with losing at the rate I want to and making sure I don't cut calories too low or avoid too much junk as I'm not ready to kill my metabolism.

Breakfast:
6oz apple juice mixed w/ 2oz cranberry juice
1 tangerine

Post-run meal:
1 sprouted grain bagel
2 tsp Canoleo margarine (1 for each half!)

Early morning fun:
Tall coffee with 1-2oz of soy milk for cream

Lunch:
Indian Samosa pitas (stuffed w/ tofu and peas and other fun veggies)
1oz of Chili Lime baked corn chips
1 bottle of organic Sarsaparilla root beer

Afternoon snack:
1 Vegan burrito
2oz of Chili Lime baked corn chips

Dinner:
1 sip of my daughter's all natural fruit smoothie (Kiwi, Strawberries, Mango!!!)
16oz dark beer (Guiness)
6oz grilled chicken breast (Ancho rubbed in a red pepper sauce)
1/2 cup black beans
7 spears of grilled asparagus
1 bite of my wife's Key Lime pie

Late night treat:
1.5 oz of Belgian dark chocolate with espresso beans
8oz of soy milk

There you go ... sodium is much higher due to eating out and the processed foods/chips. Here is the breakdown:

Calories: 2656
Fat: 83g (17g saturated) 28%
Sodium: 3240mg
Potassium: 1950mg
*** NOTE ... whenever my sodium exceeds my potassium, I get major water retention, so this will likely throw off tomorrow's scale weight
Carbohydrate: 340g (36g fiber / 63g sugar) 51%
Protein: 112g 17%
Water: 120oz
Alcohol: 4% of today's calories


WHOOOT. Stayed exactly within my budget for the day, so it's all GREEEN.

Jeremy

5/25/2003

Resting Heart Rate: 43 bpm
Waist circumference (taken at widest point): 38"
Biceps circumference: 15.5"
Weight: 207.5
Sum of umbilicus and suprailiac: 41mm
Blood pressure: 140/73 (standard cuffs generally put me several points high)
Estimated body fat: 18%

Whoo-hoot! It's been a great week. Heart rate is slightly elevated, but at 3 bpm, who knows? Could be time of day, that I slept lighter, etc. I was expecting an increase due to thermogenics, but there really isn't anything statistically significant between 40 and 43. Lost a half inch on my waist, but that's another measurement prone to error, so when it's more like 2", then I'll take notice. Biceps are the same, which is great - last thing I want is my guns shrinking. Weight is 207.5. Probably lower, but as I mentioned, lot of sodium yesterday .. I bet I flush out and hit 206 tomorrow, which is right on target for me. If not, then DietPower will adjust accordingly and take up the slack next week. Skinfolds up 1mm ... should I freak? Absolutely not .. again, this measurement is prone to error, especially when I'm at this body fat. I feel 100% confident in skinfolds when I'm single digits body fat ... again, when I see several millimeters difference, I'll take note, otherwise it's more of a novelty until I approach 10%. My blood pressure is dead on to last week, which is nice because it didn't rise, which is what happens to some people on thermogenics, but keep in mind that blood pressure can fluctuate up to 10 points throughout the day.

Body fat estimate is simply based on my weight change and is not a true measurement. It won't be until I get closer to single digits and can be more confident in my skinfolds.

All in all, I'm stoked. It was a green week, I'm sore from training, happy to face the challenge, ready for week 2. LET'S GO!

5/26/2003

For those in the states, let's celebrate today and enjoy the time together, but let's not forget what today is really about. There are so many who gave and are giving so much for our freedom ... live today as a tribute to them. Enjoy your splurge meals if they're scheduled today ... me? It's an HIIT run, a holistic squat workout, and eating clean knowing I'm choosing a little discomfort to stay healthy. Those men who have fought and died defending our country, their discomfort was greater than we could ever imagine and they did not get to choose it! Hats off to those who keep our borders safe. Red, white, and blue <--- these colors never run!!!!!! hoooah!!!!!!!!!!!!

Yesterday's stats:

Weight: 207.5

Training: REST

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E

First thing in the morning:
8oz orange juice

Breakfast:
1 tangerine
1 apple
1 pear

Lunch:
Clif Bar Chocolate Brownie
Tall Coffee with Soy Milk

Afternoon snack:
Ostrich Slim Jim

Late afternoon meal:
1 sprouted grain bagel
2 tsp Canoleo margarine
1 Mojo Honey Roasted Peanut bar
Tall Coffee with Soy Milk

Dinner:
1 serving Long Horn chili (no cheese)
8oz chicken on tossed salad with vinegar for dressing

Calories: 2000
Fat: 56g (11g saturated) 25%
Sodium: 2760mg
Potassium: 3340mg
Carbohydrate: 256g (32g fiber / 68g sugar) 51%
Protein: 119g 24%
Water: 104oz

KEEP IT REAL, KEEP IT GREEN!

Jeremy

5/27/2003

Whew ... it's freezing down here in my sunroom this morning! Need a warm coat!

Ahhh much better.

Had a great day, yesterday. Started the morning with my intense cardio (kicked it up a notch to .3 from .2) and did squats later in the day. My quads are on FIRE!

Weight: 207

Training:

20 minutes HIIT (6.3/7.3/8.3/9.3 + 10.3mph)

Holistic quadriceps:

5 x 260 pounds squat
12 x 210 pounds squat
40 x 105 pounds leg extensions with slow tempo

Repeat twice, dropping 5% weight each time.

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
2 servings CytoVol after the HIIT
6g creatine after the holistic sessions
3x thermogenic (total 60mg ephedrine/600mg caffeine)

First thing in the morning:
8oz orange juice
1 tangerine

Breakfast:
Sprouted grain bagel
2 tsp Canoleo margarine

Lunch:
8oz pollo cilantro (grilled chicken with lime/cilantro glaze)
3/4 cup black beans

Dinner:
French toast:
2 slices sprouted grain bread
1 whole egg
2 oz soy milk
1 tsp cinnamon
2 tbsp all natural maple syrup

Late night:
Clif Bar

Calories: 2578
Fat: 62g (10g saturated) 21%
Sodium: 1880mg
Potassium: 3960mg
Carbohydrate: 374g (38g fiber / 85g sugar) 57%
Protein: 142g 22%
Water: 160oz

WHOOOOOOOOT! GREEN!

Jeremy

I dread tomorrow. Quads were so sore today, I looked like a ninny walking up and down stairs. I thought I was walking normally on flat ground, but I must have been gimping and grimacing because everyone kept asking me what was wrong. It's funny how when you are sore, most people say, "Oh, did you train too hard? You better take it easy." These are the same people who ask, "How do you gain muscle?" LOL. THIS IS HOW .. BY LIVING IN PAIN! MUWAHAHAH! No, I didn't train too hard - since I can't walk, obviously I trained ALMOST good enough! LOL!

Training:

6 reps military press to front @ 120
12 reps military press to back @ 95
40 reps arnold press @ 25

Repeat with 5% drop. PAINFUL. I hope my shoulders don't hurt as bad as I think they are going to tomorrow ... time will tell, but they ACHED tonight.

Nutrition:

Supplementation:
1tbsp flaxseed oil
1000mg fish oil
50mg Niacin (B3)
1 tablet "The Bridge" multi-vitamin
4 tablets TwinLab multi-mineral
2000mg Vitamin C
400IU Vitamin E
2 servings CytoVol after the HIIT
6g creatine after the holistic sessions
3x thermogenic (total 60mg ephedrine/600mg caffeine)

First thing in the morning:
8oz orange juice

Breakfast:
1 tangerine
1 apple
1 cup grapes

Early lunch:
Bodybuilder eggs
2 cups broccoli

Lunch snack:
Ostrich meat

Afternoon meal:
Lentil stew (lentils, wild rice, green peppers, white onion, carrots, turmeric, cumin seed, and sesame oil)
2 cups broccoli

Dinner:
1 slice sprouted grain bread
1 tbsp almond butter
1 chocolate peanut butter crunch Clif Bar

Post-workout shake:
1 cup ice
1 cup water
1/2 Florida Avocado
1 banana
1/2 cup raw sugar

Late night:
8oz red wine, 14.2% alcohol by volume

ZZZzzzzz LOL

Calories: 2498
Fat: 64g (10g saturated) 22%
Sodium: 1560mg
Potassium: 5230mg (lots of coffee and wine)
Carbohydrate: 362g (48g fiber / 52g sugar) 56%
Protein: 98g 15%
Water: 185oz
Alcohol: 7% of today's calories

That's a wrap, folks.

Jeremy

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