Weight Loss and Healthy Living

More nutrition and training ... shows an example of my more "metabolic" style of workouts, as well as an improvised cardio session (dancing to hip-hop with my daughter).


6/29/2003

Waist circumference (taken at widest point)
38.5" -> 35.5" = 3" loss

Biceps circumference
15.5" -> 15" = 0.5" loss

Weight
209 -> 195 = 14 lb loss

Sum of umbilicus and suprailiac (skinfolds):
40mm -> 32mm = 8mm loss

Estimated body fat:
19% -> 12% = 7% loss

Now for the REAL DEAL!

6/30/2003

Weight: 195 lbs

Training:

A romp at the pool with my little one.

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 orange juice

Breakfast:
1 Nature Valley Granola Oats N' Honey

Lunch:
Amy's Black Bean Burrito
1 oz Guiltless Gourmet baked yellow corn chips

Afternoon snack:
Clif Bar Peanut Toffee Buzz
1/2 of my daughter's organic burrito

Dinner:
4oz roasted london broil
1 cup green beans w/ red pepper

Late night:
1 Nature Valley Oats N' Honey
Tea

Calories: 1760
Fat: 59g (8g saturated) 30%
Sodium: 1820mg
Potassium: 1750mg
Carbohydrate: 245g (25g fiber / 84g sugar) 55%
Protein: 70g 16%
Water: 112oz

I'm out!

6/30/2003

Weight: 195

Training:

10 minutes @ maximum incline, 3mph

Full body training - 15 reps, level 4 out of 6 (6 means 15 rep max)

15 minutes @ maximum incline, 3mph

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
2 servings CytoVol
6g creatine
60mg ephedrine / 600mg caffeine

First thing:
8oz orange juice

Breakfast:
1 cup Fantastic Wheat N Berries

Early morning meal:
Amy's Vegan Burrito
1.5 cups broccoli

Early afternoon meal:
2 slices Men's Organic Bread
1 Amy's Vegan California Burger
1.5 cups broccoli

Dinner:
1 Mojo Bar
1/2 serving Nature Valley Granola

Post workout shake:
1 cup water
1 cup ice
1 banana
1/3 cup raw organic sugar (Sucanat)

Calories: 1940
Fat: 48g (5g saturated) 22%
Sodium: 2750mg
Potassium: 2880mg
Carbohydrate: 316g (47g fiber / 111g sugar) 63%
Protein: 80g 16%
Water: 225oz

HOOOOPAHHHHWAPPPA!

7/2/2003

Weight: 191.5

Training: Cardio (HIIT/20MAS style - 6.5mph to start cycles)

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
2 servings CytoVol
60mg ephedrine / 600mg caffeine

First thing in the morning:
8oz of orange juice

Breakfast:
1 cup grapes
1 pear

Early meal:
Amy's Organic Burrito
3 cups spinach
2 tbsp red wine vinegar

Lunch snack:
Mojo Bar (Mixed Nuts)

Afternoon meal:
4oz london broil
3 cups spinach
2 tbsp red wine vinegar

Dinner:
1 cup Fantastic Black Bean Salsa Couscous
2oz Chili Lime Baked Chips

Calories: 1810 (good year)
Fat: 45g (6g saturated) 22%
Sodium: 2600mg
Potassium: 4880mg
Carbhoydrate: 271g (47g fiber / 49g sugar) 58%
Protein: 95g
Water: 131oz

YIPPIE KAY-AY!

7/3/2003

Weight: 193

Training:

Cardio: 10 minutes maximum incline @ 3mph

Cable row 1 set 15 reps 138 lbs
Bench press 1 set 15 reps 166 lbs
Stiff-legged dead-lift 1 set 15 reps 209 lbs
Wide-grip pull-downs 1 set 15 reps 95 lbs
Military press 1 set 15 reps 95 lbs
Squat 1 set 15 reps 209 lbs
Standing calf raise 1 set 15 reps 275 lbs
Hammer curl with external rotation 1 set 15 reps 36 lbs
Lying triceps extensions 1 set 15 reps 76 lbs
Cable crunch 1 set 15 reps 56 lbs

You're gonna love this: 20 minutes of all out dancing with my daughter to some old school jams! Hooah!

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
2 servings CytoVol
6g creatine
60mg ephedrine / 600mg caffeine

Early morning:
You know, 8oz of orange juice

Breakfast:
Fantastic Apple Cinnamon Oatmeal

Brunch:
3 cups Bird's Eye Broccoli, Cauliflower, and Red Pepper
Amy's Breakfast Burrito

Afternoon meal:
Fantastic Split Pea Soup
3 cups Bird's Eye Broccoli, Cauliflower, and Red Pepper

Dinner:
Clif Bar Chocolate Chip Peanut Crunch

Post-workout shake:
1/2 Florida Avocado
1 banana
1/2 cup Sucanat (raw, organic sugar)

Calories: 1972
Fat: 41g (6g saturated) 18%
Sodium: 1950mg
Potassium: 2540mg
Carbohydrate: 356g (45g fiber / 81g sugar) 69%
Protein: 72g 14%
Water: 137oz

ME OUTTTTTIE!

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