Weight Loss and Healthy Living

These journals entries almost all cover the daily nutrition regimen I was following. There is some discussion of training (a "posing" practice session).


7/23/2003

Weight: 187

Training: 2.75 miles in 20 minutes + 30 minutes uphill walking

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

Breakfast:

8oz orange juice
1 tangerine
1 apple

Airplane meal:

Clif Bar Chocolate Chip Peanut Crunch

On the way to the house:

allGoode Peanut Butter Chocolate Chip

Dinner:

8oz USDA top sirloin
1 cup baked beans
1 mixed greens salad with oil & vinegar

Calories: 1769
Fat: 64g (22g saturated) 32%
Sodium: 1260mg
Potassium: 2920mg
Carbohydrate: 201g (32g fiber / 61g sugar) 45%
Protein: 106g 23%
Water: 178oz

HOOOP!

7/24/2003

Weight: 187

Training:

25 minutes @ 3mph maximum incline (morning)

Cable row 5 x 163
Bench press 5 x 195
Stiff-legged dead-lift 5 x 244
Wide grip pull-up 5 x 204 (BW + 17.5 lbs)
Military press 5 x 114
Squat 5 x 244
Standing calf raise 5 x 326
Hammer curl w/ external rotation 5 x 40
Lying triceps extension 5 x 90
Cable crunch 5 x 67

30 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
6g creatine
60mg ephedrine / 600mg caffeine

Nutrition:

Breakfast:

8oz orange juice

Early morning meal:

1 slice sprouted grain bread
1 tbsp almond butter
1oz organic spicy red hot blue corn chips

Afternoon meal:

1 slice sprouted grain bread
1 cup split pea soup

Pre-workout:

1 Luna bar S'mores

Post-workout:

1 cup water
1 cup ice
1 banana
1/3 cup organic sugar

Calories: 1698
Fat: 50g (6g saturated) 26%
Recommended book to read: Biomarkers
Sodium: 1840mg
Potassium: 1740mg
Carbohydrate: 255g (32g fiber / 68g sugar) 59%
Protein: 67g 15%
What's missing: fruit and veggies
Water: 232 oz (plenty of that)

HOOOOOOOOOOOOOOOOOOT.

7/25/2003

Weight: 186

Training: 2.75 miles in 20 minutes + 30 minutes uphill walking

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

Breakfast I:
8oz Odwallah Orange Juice

Breakfast II:
1 orange
1 apple
1 cup grapes

Meal I:
Sprouted grain bagel
1 oz baked organic blue corn chips
1 1/2 cups green beans

Meal II:
Clif Bar Toffee Peanut Buzz

Meal III:
Annie's Vegan Black Bean Burrito
1 1/2 cups green beans

Meal IV:
Mojo honey roasted peanut

Calories: 1835
Fat: 46g (5g saturated) 22%
Sodium: 2010mg
Potassium: 2660mg
Carbohydrate: 302g (35g fiber / 71g sugar) 64%
Protein: 63g 13%
Water: 176oz

GREEN BABY!

7/27/2003

Was having some fun practicing poses today. Had my wife snap a few to use up a roll we had, and she also took a few with the digital. This was my favorite. Unfortunately, I was focusing more on my abs than flexing my arms, so the arms don't appear too flexed, but the abs are showing -- you can see both how they are popping out (still have 2 weeks to work on them) and also how there is still a little stubborn layer of fat down on the lower abs.

7/29/2003

Weight: 182

Training:

Cable row 5 x 181
Bench press 5 x 217
Stiff-legged dead-lift 5 x 271
Wide-grip pull-up 5 x 226 (BW + 40)
Military press 5 x 126 (failed, must drop weight)
Squat 5 x 271
Standing calf raise 5 x 361
Hammer curl w/ external rotation 5 x 45
Lying triceps extension 5 x 100
Cable crunch 5 x 75

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

Breakfast I:
8oz Odwallah Orange Juice

Breakfast II:
1 apple
1 orange
1 cup grapes

Meal I:
Organic burrito
1oz blue corn chips
2 cups broccoli

Meal II:
Clif Bar

Meal III:
Dr. McDougall's Pinto Beans & Rice
2 cups broccoli

Meal IV:
4oz lean beef
1 cup spinach w/ 1 tbsp apple cider vinegar
1oz blue corn chips

Pre-workout fuel:
1 cuban coffee w/ 3 tsp organic sugar

Post-workout recovery:
1 cup ice
1 cup water
1 banana
1/2 California avocado
1/2 cup raw sugar

Calories: 2554
Fat: 64g (11g saturated) 21%
Sodium: 1980mg
Potassium: 4870mg
Carbohydrate: 437g (56g fiber / 32g sugar) 65%
Protein: 94g 14%
Water: 213oz

HOOOOT!

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