Weight Loss and Healthy Living

A common problem people face is going all-out over the course of several months and then crashing and burning. I know this can be a real issue so I integrate periods of rest into my program. Here was a week when I rested for several days (that doesn't mean sitting all day long, but instead going to the pool or hiking instead of lifting weights and running on the treadmill). This helped me recharge for the rest of the challenge. I also enjoyed pizza (a custom healthy type) and lentil soup.


6/20/2003

Today's training was hardcore and intense. Fast cardio run and then 15 minute walk at maximum incline. Whew! Had to make up for some fun meals, all within my calorie ranges. So .. the scoop:

Weight: 197 (water fluctuation)

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

Breakfast:
8oz orange juice

Early morning snack:
GeniSoy Soy Bar

Lunch:
1 cup hot and sour soup
1/2 cup white rice
Assorted tortilla chips
A few french fries
1/2 cup lo-mein noodles
1 fried donut

Afternoon:
1 banana

Dinner:
1 cup lentil soup
1 falaffel

HOOT .. no breakdown tonight, daughter is calling me. See ya!

6/21/2003

Calories: 2687
Fat: 125g (23g saturated) 41% (OUCH!)
Sodium: 3670mg (OUCH!)
Potassium: 3460mg
Carbohydrate: 315g (34g fiber / 45g sugar) 46%
Protein: 83g 12%
Water: 187oz

That's the breakdown from eating out a few times.

6/21/2003

Weight: 197.5

Training:

No training -- but I had a wonderful hike up Kennesaw Mountain with my daughter - it was a blast.

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

Breakfast:
1 sprouted grain bagel
1 Nature Valley Granola Bar (Maple Brown Sugar)

Lunch:
1 EAS Myoplex Low Carb Bar (Cookie's and Cream)

Dinner:
My own custom, healthy pizza:
1/2 whole grain (spelt) crust
2 tbsp Jardine's Cilantro Texasalsa (Hot)
2oz Soya Kaas Cheese (1oz cheddar, 1oz mozarella)
3 pieces Vigo canned artichoke hearts
2 1/2 pieces jumbo canned olives
1 1/2 slices Yves Veggie (Soy) Salami
w/ 1oz of baked yellow corn chips
and 6oz red wine (Zinfandel)

Movie snack:
1 Clif Bar Chocolate Almond Fudge

Calories: 1916
Fat: 51g (8g saturated) 25%
Sodium: 2430mg
Potassium: 1310mg
Carbohydrate: 231g (24g fiber / 53g sugar) 50%
Protein: 86g 19%
Alcohol = 7% of today's calories
Water: 111oz

I'm out.

6/22/2003

No training - rest (this week will be rest, I may do some lifting/cardio, but nothing planned and nothing intense!)

Nutrition:

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

Breakfast:
French toast:
2 slices sprouted grain bread
2oz Lite Soy Milk
1 free range egg
1/2 teaspoon of cinnamon
2 tbsp maple syrup

Early morning snack:
1 GeniSoy soy bar

Lunch:
1 cup Dr. McDougall's Split Pea and Barley Soup

Dinner:
4oz buffalo meat
1/2 cup 3-bean mix (baked beans, black beans, and navy beans)
1 cup broccoli

Late night snack:
1 Nature Valley Oats N' Honey Granola Bar

Calories: 1641
Fat: 35g (6g saturated) 19%
Sodium: 2000mg
Potassium: 1960mg
Carbohydrate: 231g (32g fiber / 112g sugar) 56%
Protein: 105g 25%
Water: 132oz

I'm outta heeeeya!

6/24/2003

Weight: 196.5

Training:

Some light walking, playing at the pool with my daughter

Nutrition:

Supplementation:
1 tbsp 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:
8oz fresh orange juice

Breakfast:
Dr. McDougall's Oatmeal and 4 Grains

Early morning meal:
Sprouted grain bagel
3 cups broccoli

Lunch snack:
Nature Valley Oats N' Honey (Granola)

Afternoon meal:
4oz grilled bison
1/2 cup three-bean mix (baked beans, navy beans, black beans)
3 cups broccoli

Dinner:
Clif Bar Chocolate Chip Crunch

Late night snack:
AllGoode Honey Nut Harvest bar

Calories: 1734
Fat: 38g (4g saturated) 19%
Sodium: 1790mg
Potassium: 2370mg
Carbhoydrate: 272g (40g fiber / 69g sugar) 61%
Protein: 90g 20%
Water: 146oz

HOOAH!

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