Weight Loss and Healthy Living

The anniversary dinner with my wife and some intense training.


5/28/2003

... ah, so nice to be green!

Weight: 205.5

Training:

HIIT - 2.5 miles / 20 minutes / 6.3/7.3/8.3/9.3 + 10.3 mph on 0.5 incline

WHEW - talk about pain. My quadriceps were still screaming from the squat workout on Monday. I had to literally clench my teeth and the first 2 minutes of the warm up were agonizing. Even at minute 20, my legs were still on fire and it felt like a knife cutting into my quadriceps with every step, but I managed to eke out the cardio. Post-cardio was the real benefit ... full and pumped with blood, I was able to really stretch them out, then jump into a nice, hot bath ... they feel much better now. I'm hoping they'll be okay for tomorrow, as I have my second round of holistic dead-lifts. It's so nice to be 2 weeks into the current program and really 8 weeks into training and still hitting it so hard and gaining strength!

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
3x thermogenic (total 60mg ephedrine/600mg caffeine)

Early morning:
8oz orange juice

Breakfast:
1 orange
1 cup grapes
1 banana

Early morning meal:
1 bowl of my lentil soup (lentils/wild rice/green peppers/white onion/turmeric/cumin seed/sesame oil)
2 cups peas

Lunch snack:
1oz Teriyaki flavored beef jerky

Afternoon meal:
2 chicken dogs
1oz chili lime baked corn chips
2 cups peas

Dinner:
2oz spinach fettucine
1/8 cup sun-dried tomatoes
1/2 tbsp olive oil
1/2 cup raw spinach
5 pieces organic olives
4 pieces organic artichoke hearts
(all mixed together ... yum)

Late night:
1oz organic Belgian dark chocolate
8oz soy/rice milk blend

Calories: 2340
Fat: 60g (11g saturated) 20%
Sodium: 2750mg
Potassium: 4330mg
Carbohydrate: 343g (56g fiber / 61g sugar) 58%
Protein: 119g (odd, I only had some chicken and the jerky for flesh meats, rest came from the peas and lentils, I guess!) 20%
Water: 161oz

For kicks and giggles, I'll throw in some more stats ...
Vitamin A 1840 mcg
Vitamin C 2430 mg
Calcium 1730 mg
Iron 36 mg
Vitamin D 66 IU (+ however much was synthesized from the sun!)
Vitamin E 541 IU
Thiamin 1780 mcg
Riboflavin 1260 mcg
Niacin 70 mg
Vitamin B6 3240 mcg
Folate 711 mcg
Vitamin B12 667 mcg
Pantothenic Acid 3.9 mcg
Phosphorus 959 mg
Magnesium 989 mg
Zinc 45 mg
Copper 4700 mcg
Manganese 15 mg
Selenium 281 mcg

Ah, the joys of DietPower. Of course, all of those numbers are probably higher since most food labels don't report much beyond the first 4, and leave out potassium.

KEEP IT GREEN KIDS!

5/29/2003

No training today ... had a long day at work, then my daughter's recital. It was fantastic ... got home late. Instead of training tonight, I'm going to catch some sleep and train first thing in the morning, then double up and grab my weight training session in the evening ... keepin' it green!

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
3x thermogenic (total 60mg ephedrine/600mg caffeine)

First thing in the morning:
8oz organic apple juice

Breakfast:
1 orange
1 cup grapes
1 banana

Early morning meal:
1 cup "Cha-Cha" soy chili
2 cups green beans

Lunch snack:
Ostrich jerky

Afternoon meal:
Vegan burrito
2 cups green beans

Dinner:
Clif Bar (Peanut Butter Crunch)

Post-daughter's-recital-food:
1 Espresso Brownie from StarBucks (yup, they even gave me the nutrition facts for it!)

Calories: 2044
Fat: 57g (9g saturated) 24%
Sodium: 1850mg
Potassium: 4240mg
Carbohydrate: 337g (49g fiber / 70g sugar) 63%
Protein: 70g 13%
Water: 129oz

Keep it green, everyone!

Jeremy

5/31/2003

The anniversary day was great, thanks for all of the kind words, everyone! My wife and mother met me at work and we went to a local farm grill for lunch ... about 10 people from work joined us as well. At the end, I had called ahead and arranged for them to bring out some raspberry key lime pie with almond graham crust. She was taken totally by surprise, then I dinged the glass and gave my little, quick speech - just sharing how wonderful the five years had been and how much I look forward to the years ahead! When she came home, she found the other surprise waiting - a dozen roses with another card. Tonight is the night we actually go out, Mom is going to babysit the kids for us. We want dinner and a movie, and for dinner I'm going to try to book a local place called Van Gough which has great food! Okay, now onto stats ...

Training:

Double-day. First thing in the morning was HIIT cardio for 21 minutes.

Later in the evening was hamstring holistic sets:

5 x 275 stiff-legged dead-lift,
12 x 220 regular dead-lift,
40 x 47.5 lying leg curls

Repeated twice with a 10% weight drop each time. There were moments I was seeing stars, I almost upchucked my meals, I felt I was going to pass out - I thought that squats were bad, but this hip/hamstring workout has to be the worse one. Anyone, the second one is complete and only one more for this training cycle ... whew!

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
3x thermogenic (total 60mg ephedrine/600mg caffeine)
2 servings CytoVol (after the HIIT)

First thing in the morning:
8oz orange juice

Breakfast:
1 apple
1 orange
1 cup grapes

(during the day, I had a special treat ... a friend at work brought in not only Jamaican Blue Mountain Coffee, but also some Maté Carnival tea ... talk about TASTY!)

Lunch:
Big chicken sesame salad, which broke to this:
2 tbsp sesame oil
6oz chicken breast
2 cups mixed greens
1/4 dry roasted peanuts

(This was an order-out meal, so I just estimate the ingredients - it was delicious)

Afternoon snack:
Clif Mojo Bar (Honey-roasted peanut)

Dinner:
1 piece pita bread
4 tbsp hummus
1 1/2 cups lentil soup
4 rice-stuffed grape leaves (approximated with 1/2 cup raw spinach + 1/2 cup rice)
1 bread stick

Post-workout:
Chocolate espresso brownie!

(The above was given as a gift from my son for our anniversay, so rather than deny it, I simply cut back on calories by not having a post-workout shake, and therefore made room for the brownie!)

That's it .. the breakdown:

Calories: 2719
Fat: 102g (16g saturated) 33%
Sodium: 2270mg
Potassium: 4410mg
Carbohydrate: 327g (40g fiber / 82g sugar) 47%
Protein: 133g 19%
Water: 136oz

KEEP IT GREEN!

6/1/2003

Okay, this is a two day post. I want to cover the calories yesterday (anniversary date) and then the two-week stats for today!

Okay, first, stats today ...

Weight: 205.5 (up a slight bit due to anniversary food)
Waist: 37.5"
Biceps: Did not get the measurement
Blood pressure: no measurement
Resting heart rate: 47 bpm (but I forgot to take it until after I got up)
Skinfolds: Still 41mm

All in all, I am very pleased. Even though there's no motion on the skinfolds, my waist is definitely down and the pants/clothes show it. Okay, so, anniversary day ... what was the scoop?

Training:

Easy 3.7 mile cross-country jog with my mom who was in town for my daughter's recital!

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

Pre-run:
8oz orange juice
1 orange

Post-run:
1 apple

Breakfast:
1 multi-grain bagel
2 tbsp almond butter
1 soy latte

During "Nemo" (awesome movie) with my daughter:
1 Clif Bar Chocolate Brownie

Early afternoon:
1 cup black bean soup
1 order "Southwestern Caesar" (about 3 cups romaine lettuce, roasted red peppers, and crispy little red pepper croutons)


ANNIVERSARY DINNER!
1 slice french bread w/ 1 tbsp spread (w/ olive oil)
3oz tartar tuna w/ fresh clover sprouts, caviar, and avocado
7oz broiled rack of lamb on a bed of 1/4 cup wheatberries
1/2 cup spinach
1 sip of champagne (compliments of the house, so we had a sip together)
1oz cognac
14oz red wine ('99 Robert Mondavi Grand Reserve Cabernet Sauvignon)
3/4 cup sorbet (mango and peach) w/ 1/4 cup rasberries

WHOOT! What a meal!!! Very yummy.

Of course, the calories were so high, I went from nearly 3000 yesterday to only getting 1200 today .. I'll post today's next

Jeremy

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