Weight Loss and Healthy Living

More nutrition and stats. While there isn't specific discussion about it, you will see the strategy I use for going out. I went to the movies at one point and instead of grabbing a large soda and a candy bar, I bought water and brought my own Clif Bar instead. It's a compromise that works if you're willing to let it.


7/11/2003

Added an 8 week picture. Since the family is out of town, I had to try and take it myself using the timer on my camera. Not the greatest quality, but it gives a general picture of my progress.

Weight: 189

Training: Weights n' walkin' uphill n' stuff

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 Wheat N' Berries

Lunch:
Vegan black bean burrito
1 bag of "Dirty" Jalpeno chips
Snickers bar (YEAH BABY)

Afternoon snack:
Banana

At the movies (Charlie's Angels, you GO girls):
1 Clif Bar Cool Mint Chocolate

Post workout shake:
1 cup water
1 cup ice
1 banana
1/3 cup raw, organic sugar

Calories: 2119
Fat: 62g (12g saturated) 25%
Sodium: 2020mg
Potassium: 2400mg
Carbohydrate: 356g (25g fiber / 115g sugar) 65%
Protein: 51g 9%
Water: 189oz

SCHWING DADDY.

7/12/2003

SATURDAY
-------------

8-week (see pics in previous blogs) milestone

Waist circumference: 38.5" down to 35" = 3.5" loss
Bicups circumference: 15.5" down to 15" = 0.5" loss (of course, it was all fat, right?!)
Weight: 209 down to 189 = 20 pound scale loss
Sum of umbilicus and suprailiac: 40mm down to 29mm = 11mm loss (I need to lose another 9mm!)
Estimated body fat: 10% = 9% loss

LOG:
----

Weight: 189

Training: 16 mile hike through Kennesaw Battlefield National Park in 5 1/2 hours. Ascended 1,000' the first mile, not certain of other elevations and drops. Estimated calories burned: between 2,500 and 3,000.

Nutrition:

Breakfast:
1tbsp flaxseed oil
2 slices sprouted grain bread
2 tbsp almond butter

Trail food (consumed one or more items every hour throughout the hike):
Nature Valley Granola Bar Oats N' Honey
2oz Garden of Eatin' Spicy Red Hot Blue Corn Chips
PowerBar Energy Bites Peanut Crisp (1 bag)
Clif Bar Peanut Toffee Buzz
1/4 cup Guba Mixed Nuts
Luna Nutz over Chocolate

Post-hike:
2 servings of CytoVol mix
8oz of organic, all natural juice

Dinner:
6oz jerk-style chicken (mellow mushroom) on Caesar salad with no croutons or dressing
1 Starbucks Espresso Brownie

Late night vittles and libations:
1 cup organic "Morning O's" cereal w/ 8oz WestSoy soy milk
1/4 cup Praline Pecan Ice Cream
2 bottles of dark beer (vanilla stout and Negro Modelo)

Calories: 3801
Fat: 157g (24g saturated) 37%
Sodium: 3430mg (ouch!)
Potassium: 3310mg
Carbohydrate: 397g (48g fiber / 110g sugar) 41%
Protein: 172g 18%
Alcohol: 0.892fl oz 5%
Water: 171oz (LOW, LOW, should be ashamed of myself)
Butt: very, extremely, totally sore
Feet: missing most of the skin

I'm out

7/13/2003

Weight: 189 lbs

Training: "...and on the 7th day, He rested"

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

Da food:

Breakfast:

1 cup "Morning o's" (just discovered we had these for my daughter, and since she's on vacation .. yum!)
8oz soy milk

Lunch:
Amy's Vegan Breakfast Burrito
1oz Garden of Eatin' Red Hot Spicy Blue Corn Chips
Nature Valley Granola Bar Nut's N Honey

Afternoon snack:
Clif Bar Peanut Toffee Buzz
Nature Valley Granola Bar Nut's N Honey (hmmm, do I like these?)

Dinner:
2 Prosage (soy) patties
1 slice sprouted grain bread
1oz Garden of Eatin' Red Hot Spicy Blue Corn Chips (guess I like these, too)

Calories: 1826
Fat: 69g (7g saturated) 34%
Sodium: 2540mg (that's what I get for so much processed food today)
Potassium: 1700mg (where's the fruits, Jay?)
Carbohydrate: 235g (33g fiber / 59g sugar) 51%
Protein: 69g 15%
Water: 106oz (hmm, drink more?)

HOOAH!

7/14/2003

Weight: 190 :( wanted to be less, but, alas, so the scale speaketh

Training:

20 minutes @ 3mph, maximum incline (morning)

10 x 153 cable rows
10 x 185 bench press
10 x 235 stiff-legged dead-lift
10 x 194 wide-grip pull-up (i.e. pull-ups +3 lbs weight)
10 x 108 military press (woo-hoo, big strength improvement here)
10 x 235 squat
10 x 307 standing calf raise
10 x 40 hammer curl with external rotation
10 x 88 skull-crushers
10 x 63 cable crunches

25 minutes @ 3mph, maximum incline (post-workout)

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

Early meal:
1.5 cups broccoli
1 cup split pea soup

Lunch: Soy Coffee Latte

Afternoon meal:
1.5 cups broccoli
4oz salty Perdue chicken

"Dinner":
Nature Valley Granola Bar

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

Calories: 2008
Fat: 42g (4g saturated) 18%
Sodium: 2250mg
Potassium: 3920mg
Carbohydrate: 348g (44g fiber / 44g sugar) 66%
Protein: 83g 16%
Water: 180oz

WHOOO - HOOOOT !

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