Weight Loss and Healthy Living

Life happens. I often see people give up their efforts because they are going on vacation. A true lifestyle change will include a strategy for vacation as well. Otherwise it becomes the ultimate excuse to revert to old habits. This doesn't mean you have to be miserable and not enjoy your time, but throw in some exercise and be reasonable with portion sizes. I had a slight meltdown during this period but instead of letting it throw me off track, I compromised to get back on the path and kept moving forward.


7/7/2003

Quick update, explanations, yada yada.

Had a great vacation. Shifted my cardio to the a.m., got in plenty of pool/swimming and hiking while on vacation, then did a double workout+cardio on Sunday. Sunday, the bottom fell out - just felt completely tired, overtrained, sick, etc. I am a huge proponent of listening to your body, so I made a decision and decided that since I still have 5 weeks to go, I might as well do it with some gusto instead of dragging myself. So I made Sunday a high calorie day - just at maintenance, including exercise. So, I did not eat "unclean" foods or go over my metabolic rate, etc, but it was not a planned feeding day, and I take the yellow. Sunday was 100% on track, as will be the rest of the challenge.

As the result of Sunday's little "hiccup" I decided to look at my goals as well. Currently, my goal weight was 176, which I still may hit after doing carb-loaded/sodium manipulation, etc. However, at the current rate, it would be over 3 pounds per week. At this level of leanness, getting into single digits, that's too much in my book so I adjusted the goal to 179 to take my weight less under 3 pounds per week (now it's more like 2.9, my upper limit).

At any rate, that's that, I'll resume daily postings after tomorrow and I'm very excited and looking forward to the 8 week pictures while I'll take an post this weekend! HOOAH!

Jeremy

7/7/2003

Weight: 193

Training:

15 minutes at maximum incline, 3 mph (morning)

Full body HST workout, followed by

20 minutes at maximum incline, 3 mph (evening)

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

Morning:
8oz orange juice

Breakfast:
2 Prosage (soy) sausage patties
1 slice sprouted grain bread
2 cups green beans

Afternoon meal:
Black bean vegan burrito
2 cups green beans

Dinner:
1 slice sprouted grain bread
1 tbsp almond butter
1oz All natural Tostitos

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

Calories: 1992
Fat: 56g (6g saturated) 25%
Sodium: 2230mg
Potassium: 3620mg
Carbohydrate: 313g (49g fiber / 83g sugar) 61%
Protein: 76g 15%
Water: 251oz

HOOOOOAH!

7/9/2003

Weight: 191.5

Training:

15 minutes @ maximum incline, 3mph (morning)
20 minute HIIT - 6.7, 8.7, 9.7, 10.7 mph cycles (evening)

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

Morning:
8oz tropical punch (100% natural fruit juice)

Breakfast (on the way to the airport!)
Clif Bar Toffee Peanut Buzz

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

Lunch snack:
Nature Valley Oats N' Honey Granola Bar

Afternoon:
Fantastic Split Pea Soup
2 cups spinach
2 tbsp red wine vinegar

Dinner:
Nature Valley Oats N' Honey Granola Bar
1 slice sprouted grain bread
1oz all natural Tostitos

Calories: 1901
Fat: 53g (6g saturated) 24%
Sodium: 2680mg
Potassium: 4740mg
Carbohydrate: 287g (47g fiber / 52g sugar) 58%
Protein: 90g 18%
Water: 189oz

HOOAH!

7/10/2003

Weight: 189.5 (BROKE DA 190 BAYBEEEE)

Training:

Level 2 out of 6 for 10 rep HST cycle (each level means increase in weights)

10 x 138 lbs cable row
10 x 167 lbs bench press
10 x 212 lbs stiff-legged dead-lift
10 x 175 lbs wide-grip pull-up
10 x 98 lbs military press
10 x 212 lbs squat
10 x 277 lbs standing calf raise
10 x 37 lbs hammer curl w/ external rotation
10 x 77 lbs skull-crushers
10 x 57 lbs cable crunch

20 minutes @ 3mph and maximum incline on the treadmill

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

Morning:
8oz tropical punch (100% natural fruit juice)

Breakfast:
1 apple
1 orange
1 pear

Early morning:
1 slice sprouted grain bread
1 veggie burger
2 cups green beans

Afternoon snack:
Nature Valley Granola Bar

Afternoon meal:
Vegan black bean burrito (can you tell I like these?)
2 cups green beans

Dinner:
Clif Bar Chocolate Brownie

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

Calories: 2046
Fat: 47g (5g saturated) 19%
Sodium: 1970mg
Potassium: 3670mg
Carbohydrate: 373g (50g fiber / 91g sugar) 69%
Protein: 63g 12%
Water: 202oz

Seeeya.

7/11/2003

Weight: 190.25

Training: Crazy cardio in da mad house (20 minutes, 2.6 miles)

Nutrition:

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

Morning:
8oz tropical punch (100% natural fruit juice)

Breakfast:
Fantastic Apple Cinnamon Oatmeal

Early meal:
2 cups mixed greens (turnip greens, mustard greens, kale)
2 tbsp vinegar
Amy's Organic Burrito

Lunch:
Mojo bar (mixed nuts)

Afternoon meal:
2 cups mixed greens
2 tbsp vinegar
Fantastic Black Bean Soup

Dinner:
1 slice sprouted grain bread
1oz all-natural Tostitos
1/4 cup paline pecan ice cream

Calories: 1728
Fat: 50g (4g saturated) 25%
Sodium: 2540mg
Potassium: 2550mg
Carbohydrate: 265g (59g fiber / 38g sugar) 59%
Protein: 75g
Water: 169oz

HOOOOOAH.

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