Be watching for the next installment. More specific nutrition plan that you can follow along with too, recipe links, and more consistency. It'll be great and more refined.
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Day 26 - Saturday, September 29th
10:30am - Turkey Sausage, Egg, Wheat English Muffin, 20oz. Mountain Dew
4:00pm - 20oz. Mountain Dew
5:30pm - Nature Valley Dark Chocolate Granola Bar
7:00pm - "Pot Belly Sandwich" - 8" Multi-Grain Chicken Salad w/ Lettuce and Provolone Cheese, 6" Multi-Grain Turkey "Skinny" w/ Swiss Cheese, Lettuce, Mustard, Kettle Chips (BBQ)
9:45pm - Sixlets and Rock Candy
My 30 day goal is coming to the end, but I'm not done yet. Once 30 days are over I plan on continuing but revamping my current diet. My goal is to go "Paleo" but as I read and research I'm realizing I won't be able to go "Paleo" cold turkey. I plan to keep researching the Paleo Diet and create an actual "hybrid." I've learned that the Paleolithic Diet you cannot consume grains, dairy, legumes, and alcohol. I'm not concerned with the alcohol or the legumes part but the grains and dairy... That's a big part of my current diet. My current diet, just for clarification, is more like the South Beach Diet. I rave about how, what I thought was a "Paleo-like Diet", has kept my hunger levels down throughout the day. Now with the knowledge that I'm acquiring, I want to make my diet more specific. Something to share with many people in the future if I am successful. My current thought is a diet with foundations of the Paleo Diet but incorporate a certain amount of grains, dairy, and legumes. More to come in the next few weeks about this "Hybrid Paleo."
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Day 25 - Friday, September 28th
12:00pm - Flat Bread Pizza (Turkey Sausage Crumbles, Mozzarella Cheese, Pizza Sauce), 1 glass Chocolate Milk
1:00pm - 20oz Mountain Dew
5:30pm - Toast w/ Peanut Butter, AdvoCare Spark Energy Drink (Fruit Punch)
7:00pm - Wedding Reception Dinner - Salad (Chopped Romaine, Red Grape Halves, Walnuts, Italian Style Vinaigrette), Champagne Chicken w/ White Sauce over Mashed Potatoes
10:30pm - Sixlets candy
12:00pm - Sun Chips
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Day 24 - Thursday, September 27th
10:45am - AdvoCare Spark Energy Drink (Fruit Punch)
11:00am - Workout
Resistance Band Pull-ups - 8, 8, 8, 8 Pull-ups - 4
Incline Dumbbell Row 35lbs - 6, 8, 8
Barbell Deep Squats - 12, 12, 12
Box Jumps - 10, 10, 10
Push-up Hops on Medicine Ball - 10, 10, 10
12:15pm - Chicken Salad on Flat Bread, Tostitos Artisan Chips
6:10pm - [1/2] Planters Nut-rtition "Energy Bar", [2] Bread w/ Peanut Butter
7:20pm - "No Name" Tilapia Fillet w/ Brown Rice and Green Beans in Thai Chili Sauce, 1 glass Chocolate Milk
8:15pm - 1 glass Chocolate Milk
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Day 23 - Wednesday, September 26th
12:00pm - AdvoCare Spark Energy Drink (Fruit Punch)
12:00pm - Workout
Back Squat 225lbs - 4, 1, 1, 2, 2
Push Press 95lbs - 8 100lbs - 4, 4, 4 115lbs - 4
Leg Raises - 8
Dips - 8, 8
Lat Pulldown 125lbs - 6 121.5lbs - 8 125lbs - 6
Power Clean Shrugs 155lbs - 4, 4, 4
throughout workout [1/2] Planters Nut-rition "Energy Drink"
2:45pm - Leann Chin 2 item combo (Mongolian Chicken w/ White Rice, 2 Cream Cheese Puffs)
8:15pm - Orange Chicken (other half saved from lunch)
7:45pm - [1] glass Chocolate Milk
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Day 22 - Tuesday, September 25th
12:00pm - Chicken Salad on Wheat Bun w/ Romaine Lettuce leaf (canned chicken, light mayo, sweet relish, salt & pepper), 1 glass Chocolate Milk, Tostitos Artisan Chips
7:30pm - (same as 12:00pm), [2] glass Chocolate Milk
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Day 21 - Monday, September 24th
7:45am - [1/2] Planters Nut-rition "Energy Bar"
10:20am - [1] Turkey Sausage Egg English Muffin
11:00am - [1/2] 20oz. Mountain Dew
12:15pm - [1/2] Caribou Strawberry Banana Smoothie (small)
2:45pm - [1/2] Caribou Strawberry Banana Smoothie (small), [1/2] 20oz. Mountain Dew
3:00pm - Planters Nut-rition "Heart Healthy Mix"
5:00pm - Panera 1/2 Turkey Sandwich w/ 1/2 cup Chicken Wild Rice Soup, 1/2 cup Diet Pepsi
5:30pm - Cherry Berry Frozen Yogurt (about 10oz - chocolate frozen yogurt, reese's pieces minis, chocolate syrup, reese's peanut butter cups)
8:30-9:30pm - Sprite (can)
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Day 20 - Sunday, September 23rd
12:40pm - AdvoCare Spark Energy Drink (Fruit Punch)
12:45pm - Workout
7 minutes walk/run Treadmill
Power Clean 135lbs superset w/ Bench Press 135lbs - 4, 4, 4
body weight Pull-ups superset w/ Dips +25lbs - 4, 4, 5/8, 8, 8
Run 400m superset w/ Thrusters 95lbs - 8.0, 9.0, 9.0/8/80lbs 10, 10
1:30pm - [1/2] Planters Nut-rition "Energy Bar"
2:50pm - Mr. Goodcents 12" Hickory Smoked Turkey w/ Mozzarella Cheese, Lettuce and Honey Mustard, 20oz. Mountain Dew
6:21pm - Planters Nut-rition "Heart Healthy Mix"
7:35pm - Flat Bread Pizza (Canadian Bacon, Turkey Sausage Crumbles, Mozzarella Cheese), [2] small glass Chocolate Milk
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Day 19 - Saturday, September 22nd
11:30am - Taco Salad (leftover turkey, chopped romaine, crushed Tostitos Artisan Chips crushed, shredded cheese), small glass Chocolate Milk
1:00pm - Planters Nut-rition "Heart Healthy Mix"
2:40pm - AdvoCare Spark Energy Drink (Fruit Punch)
4:12pm - [2] White Cheddar Rice Cakes
4:21pm - Banana w/ Peanut Butter
8:00pm - Chicken Fried Rice (brown rice, chicken tenderloins, green beans, peas, carrots, scrambled eggs, soy sauce and teriyaki sauce), 20oz Mountain Dew
10:05pm - AdvoCare Spark Energy Drink
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Day 18 - Friday, September 21st
10:00am - 20oz. Mountain Dew, M&M Sweet & Salty Peanut Mix (1cup)
2:00pm - M&M Sweet & Salty Peanut Mix
4:30pm - Salad/Broccoli Salad/Cold Pasta Dish, Ruby Tuesday's Mini Burgers w/ Side of French Fries, 4 Biscuits
10:00pm - AdvoCare Spark Energy Drink (Fruit Punch)
11:56pm - Chobani Strawberry Banana Greek Yogurt
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Day 17 - Thursday, September 20th
12:10pm - Salad: chopped romaine, shredded cheese, chopped baby carrots, shredded turkey and light ranch; 1 glass Chocolate milk
2:30pm - Planters Nut-rition "Heart Healthy Mix"
3:00pm - AdvoCare Spark Energy Drink
7:15pm - [8] Tostitos Artisan Chips, 1 glass Chocolate Milk
8:00pm - [4.5] Baked Corn Tortilla Tacos: Ground Turkey, Lettuce, Shredded Cheese, Chilero Sauce; 1 glass Chocolate Milk
This diet, lifestyle change- whatever you want to call it- is so crazy. Eating these foods keep me satisfied throughout the day. I used eat from the time I get up in the morning until the last minute before my head hits the pillow. High protein and low carbohydrate is legit. I can almost call this diet, "The Paleo Diet." It's not a true Paleo Diet because I do eat some processed things like corn chips, chocolate milk, soda (here and there), and bread. But the high protein and good fats from nuts keep my hunger levels lower in between main meals. I've noticed that when I have a lot of carbohydrates from pop or chips or other items that aren't necessarily "good carbs" I'm hungry about an hour later after a main meal. I would encourage anyone to try this kind of diet out and see what results you can get; whether it's results in decreased weight or inches or even satiety.
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Day 16 - Wednesday, September 19th
10:00am - AdvoCare Meal Replacement (Chocolate)
2:30pm - Mr. Goodcents 12" Hickory Smoked Turkey on Wheat bread w/ Mozzarella cheese, Lettuce, Black Pepper and Honey Mustard; Baked Lays Barbecue Chips, Fountain Dr. Pepper
6:00pm - Chobani Strawberry Banana Greek Yogurt
6:30pm - Banana w/ Peanut Butter
8:45pm - "Breakfast Scramble" - 3 scrambled eggs, 1 diced potato, Jimmy Dean Turkey Sausage crumbles), 1 glass Chocolate Milk
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Day 15 - Tuesday, September 18th
9:30am - AdvoCare Spark Energy Drink (Mango Strawberry)
10:00am - Workout
135lbs Bench Press 4x6
Lat Pulldown
Low Row
Dumbbell Incline Bench Press
Dumbbell Seated Shoulder Press
Parallel Bar Dips
Dumbbell Bicep Curls
12:00pm - Homemade Pizza w. Canadian Bacon and Jimmy Dean Turkey Sausage crumbles [3 slices]
4:00pm - Planters Nut-rition "Heart Health Mix"
7:30pm - 3 slices of Homemade Pizza (see above)
9:30pm - Banana
I forgot to write down exactly what I did for my workout. My apologies. This is roughly what I did over an hour for my workout. I do want to note my homemade pizza that I made. I think I've made a healthier pizza than a frozen pizza. I measure everything out, like the cheese and canadian bacon, etc. The only down side of the pizza is the dough. It's a pre-mixed, just add water dough that is high in calories and carbohydrates but with everything else being portioned, it works out. Also, the day before I had pasta with Italian chicken sausage. I decided that I needed some more options so I will have some pasta with chicken sausage here and there for another option to eat rather than just chicken and rice or fish and rice. I'm hoping my self control is good enough to just have pasta here and there like every other week or so. I guess we'll find out.
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Day 14 - Monday, September 17th
5:30am - AdvoCare Meal Replacement (Chocolate)
12:00pm - AdvoCare Spark Energy Drink (Fruit Punch)
2:15pm - Diet Pepsi, Whole Wheat Penne Rigate (1cup) w/ Red Sauce and Italian Chicken Sausage Link
8:00pm - Workout (derived from crossfit.com)
65lbs Lunges in front rack position - 30 reps
30 Double Unders
5 sets
9:15pm - 1 glass Chocolate milk
10:15pm - Turkey Sandwich, Tostitos Artisan Chips, 1 glass Chocolate milk
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Day 13 - Sunday, September 16th
1:45pm - Leann Chin 2 item combo Mongolian Chicken and Orange Chicken w/ white rice and [2] Cream Cheese Puffs, Cherry Pepsi Fountain Drink
4:30pm - 20oz. Mountain Dew
9:35pm - leftover Leann Chin Sesame Chicken (about 1cup)
Measurements: 165lbs, 19% body fat
THE GOOD, THE BAD, THE UGLY. This weekend... UGGHH! I was so bad. Saturday and Sunday, I consumed, essentially, nothing with nutritional value. Pizza all day Saturday and Leann Chin all day Sunday. Saturday I can slightly justify since I ref'd for 7 hours, 5 of which were in a row. But Sunday! I could of done better but my mind won. I was getting sick of eating the same things for every meal. I need new ideas other than chicken stir frys and fish, rice, and green beans. I like those a lot but I get bored with having the same things. The day's over with so now I can only move forward. I had the bad food, now it's back to being strict. Now looking at the good, after 13 days of this "diet" or "lifestyle change" I have lost about 2 pounds and 1-2% body fat. I should have written down my measurements earlier for a better comparison but I got busy with other things and forgot. So, so far what I've been doing with the food I eat and the workouts I do, I can tell it's working. My stomach area does feel thinner. Time to keep going. There's still at least 17 days in this journey (for now).
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Day 12 - Saturday, September 15th
9:00am - [2] Whole Wheat Toast w/ Simply Jiff Peanut Butter
12:00pm - [3] Little Caesar's Pepperoni Pizza, 1 can Diet Mountain Dew
4:50pm - [1] Little Caesar's Pepperoni Pizza
8:00pm - [2] Little Caesar's Pepperoni Pizza, 1 can Mountain Dew
11:30pm - 1 glass Chocolate Milk
*Refereed hockey games throughout the entire day. 45min games. 10am, 11am, 3pm, 4pm, 5pm, 6pm, and 7pm. About equal to 1.5 hours of moderate cardio.
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Day 11 - Friday, September 14th
12:15pm - AdvoCare Spark Energy Drink (Fruit Punch)
12:30pm - Workout
20 Deadlifts @ 135lbs
20 Thrusters @ 65lbs
x 3
2:30pm - Lean Cuisine Teriyaki Chicken Stir-fry
3:30pm - 20oz. Mountain Dew, Chocolate Chip Peanut Butter Cliff Bar
6:45pm - Banana w/ Smucker's Natural Peanut Butter
7:45pm - Thai Chili Chicken w/ Green Beans and Brown Rice
9:15pm - Banana w/ Smucker's Natural Peanut Butter
10:00pm - Oat Revolution Maple Brown Sugar Oatmeal w/ 1tbsp Smucker's Natural Peanut Butter
10:30pm - 3 Apples w/ Light Caramel
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Day 10 - Thursday, September 13th
12:20pm - Thai Chili Chicken Stir Fry with Green Beans and Brown Rice
1:00pm - 20oz. Mountain Dew
4:00pm - Planters Nut-rition "Energy Bar"
7:00pm - left over Homemade Popcorn (about 1 cup), 1 slice left over Bellatoria "Garlic Chicken Alfredo" pizza
9:00pm - [3] Natural Skippy Crunchy Peanut Butter on Wheat Bread
*note: Water is being consumed throughout the day. Sometimes I don't necessarily sit down and have a glass or a bottle. Like at work, I sip on water from the water fountain during my 4.5 hour shift. I could be off on this but you should have about 6-8 8oz. glasses of water a day. Or, basically, drink A LOT of water throughout each day.
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Day 9 - Wednesday, September 12th
6:45am - AdvoCare Meal Replacement Shake (Chocolate)
10:00am - AdvoCare Spark Energy Drink (Fruit Punch)
12:45pm - [2] Turkey Sandwich with Lettuce and Honey Mustard, Tostitos Artisan Chips, [2] glass of Chocolate Milk
4:45pm - Workout "Barbara" (modified)
20 jumping pullups
10 pushups
20 sit-ups
30 air squats
time= 1:04.7, 1:10.9 / 1:27.9, 1:25.2, 1:22.5
*the times after the backslash are from when I tried to be more technical like doing a full sit-up or getting my chin over the bar during the jumping pull-ups.
6:15pm - 6" Mr. Goodcents Turkey on Wheat with Lettuce, Pepper, Honey mustard; 1 glass Chocolate Milk
10:00pm - Homemade Stove Top Popcorn
I know it's not exactly crossfit but I'm not strong enough yet and conditioned to do everything exact. With that being said and out of the way I want to address an opinion. Doing these crossfit workouts have been the best workouts I've ever had since hockey. I can leave the YMCA sweating after only 45 minutes. After experiencing it first hang, seeing that my cousin has lost over 100lbs doing crossfit i can honestly say that crossfit might actually revolutionize and redesign fitness and how we go about exercising. I'm still learning and understanding what crossfit is all about but I would suggest to anyone to check out videos and visit their website. I hope someday I can get certified in crossfit.
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Day 8 - Tuesday, September 11
12:00pm - [2] Turkey Sausage & Egg on Whole Wheat English Muffin, 1 glass of Chocolate Milk
2:30pm - Planters Nut-rition "Energy Bar"
3:00pm - AdvoCare Spark Energy Drink (Mango Strawberry)
6:15pm - Workout
Row 3minutes, Bike 3minutes
Back Squat - 185lbs (5 sets, 4 reps)
225lbs (1 set, 1 rep)
7:55pm - Snickers bar
8:30pm - Chicken Burger (Spinach and Feta flavor) on Whole Wheat bun; Pan-fried Potato Strips, 1 glass of Chocolate Milk, Edy's Single Serving Cookie Dough Ice Cream
This is becoming harder to maintain. I can definitely tell that my internal motivation is slowly depleting. I am a person who wants instant gratification. Losing weight/decreasing body fat percentage is a long process which hard work and patience should pay off. I need to find that mindset again where I'm not so anxious about the process but enjoying the workouts and the food I'm consuming.
*Remembering 11 years ago... 9/11*
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Day 7 - Monday, September 10th
8:30am - Jimmy Dean "Delight" Breakfast Bowl (diced potatoes, turkey sausage crumbles, scrambled egg whites, and low fat cheese), Cliff Bar (chocolate chip)
1:15pm - [2] Flatbread Turkey Sandwich w/ Honey Mustard, Tostitos Artisan Chips, 1 glass Chocolate Milk
4:30pm - Workout - "The Barbara" (derived from www.crossfitbroadway.com)
20 jumping pull-ups
20 push-ups
20 sit-ups
30 air squats
times= 1:52.28, 1:48.28, 1:55.91
20 jumping pull-ups
10 push-ups
20 sit-ups
30 air squats
times= 1:21.59, 1:18.71
8:45pm - Italian Herb Olive Oil Tilapia w/ Brown Rice & Green Beans
9:45pm - 1 glass Chocolate Milk
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Day 6 - Sunday, September 9th
10:30am - AdvoCare Spark Energy Drink (Fruit Punch)
10:45am - Workout (derived from www.crossfit.com)
135lb Bench Press - 3x4reps (plank walk-outs(1) & Leg Raises(2)
95lb Hang Power Clean - 20 seconds
rest 10 seconds
75lb Push Press - 20 seconds
rest 1 minute
(7 rounds)
2:30pm & 4:05pm - Mongolian Chicken, Brown Rice, Green Beans; 20fl oz. Mountain Dew
7:45pm - small glass Chocolate Milk
9:00pm - 4 slices Bellatoria "Garlic Chicken Alfredo" Pizza
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Day 5 - Saturday, September 8th
1:15pm - 6in. Mr. Goodcents Hickory Smoked Turkey on Wheat with Lettuce, Mozzarella cheese, and Honey Mustard; Baked Lays Barbeque Chips (single serving bag); Dr. Pepper
3:45pm - AdvoCare Spark Energy Drink (Fruit Punch)
5:30pm - 6in. Mr. Goodcents sandwich (see above); Planters Nut-rition "Energy Bar"
9:00pm - 1cup Applesauce
11:30pm - AdvoCare Meal Replacement Shake (Chocolate)
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Day 4 - Friday, September 7th
10:30am - AdvoCare Meal Replacement Shake (Chocolate)
12:30pm - Turkey Sandwich w/ Tostitos Artisan Chips
1:15pm - Turkey Sandwich w/ Tostitos Artisan Chips
4:15pm - Frozen Yogurt Creations (White Chocolate Frozen Yogurt, Choco Chips, Hot Fudge, Peanut Butter, Reeses Peanut Butter Cups: about 10 oz.)
5:15pm - AdvoCare Spark Energy Drink (Fruit Punch)
8:30pm - Planters Nut-rition "Energy Bar"
9:45pm - Lean Cuisine Teriyaki Chicken w/ Rice and Vegetables
11:30pm - Edy's Frozen Fruit Bars
These are the days that are so tough for me. Today was a day where my body is telling me to take another rest day but my mind is telling me to battle through it and at least do something for a workout. Well as you can all see, I choose not to workout. I guess you can see how much internal motivation I have for getting in a workout. My rational for not working out was based on how sore my upper traps are from Tuesday's workout. This is one aspect that disturbs me about myself. I hope that one day I can push past this barrier in my personality and get to the point of exercising regularly without the need to extra rest days because I'm sore. This weekend will also be a test because Kristin is gone for the weekend. When she is gone I usually go to town on chips and pop and other high carbohydrate snacks.
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Day 3 - Thursday, September 6th
10:30am - Turkey Sausage and Egg on Wheat English Muffin, small cup of Chocolate Milk
12:20pm - Flat Bread Turkey Sandwich, Tostitos Artisan Chips
4:05pm - Planters Nut-rition "Energy Bar"
5:15pm - AdvoCare Spark Energy Drink (Fruit Punch)
6:15pm - Workout (derived from www.crossfit.com)
400m(.25mi) Run [speed - 7.0, 7.5, 7.5, 7.5, 8.0]
25 Kettlebell swings (25lbs)
Pull-ups/Jumping Pull-ups(j) [4, 8j, 12j, 12j, 8,]
7:45pm - glass of Chocolate Milk
9:00pm - Taco Salad (Chopped Romaine Lettuce, Ground Turkey (previous night), Diced Red Onion, 3 Baked Corn Tortillas (crushed), 2 tablespoons Fat Free Western Dressing), glass of Chocolate Milk, 2 AdvoCare Omegaplex
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DAY 2 - Wednesday, September 5th
7:30am - AdvoCare Meal Replacement Shake (Chocolate)
12:00pm - Lean Cuisine Ginger Garlic Stir Fry w/ Chicken
1:30pm - Planters Nut-rition "Energy Bar"
4:15pm - AdvoCare Spark Energy Drink (Fruit Punch)
4:30pm - Workout
Zumba (w/ Kristin)
Zumba (w/ Kristin)
6:45pm - 2 glasses Chocolate Milk, Baked Tacos (ground turkey, baked corn tortillas, no cheese) = 4, 2 AdvoCare Omegaplex
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DAY 1 - Tuesday, September 4th
I weighed in today at about 5:30pm or so and my weight was about 168 lbs. This isn't going to be my official measurements. I plan to take pictures of how I look now and have "official" weight and body fat percent. This is how day 1 went:
11:30am - Flatbread Turkey and Egg sandwich, Tostitos Artisan Chips, Red Grapes (about 600 cal. meal)
3:30pm - Planters Nut-rition "Energy Bar"
5:30pm - AdvoCare Spark Energy Drink (Mango Strawberry)
5:50pm - Workout (derived from www.crossfit.com) = 100 Thrusters
5min warm-up (stationary bike)
10, 10, 10 @ 85 lbs
5, 7, 3, 5, 5, 5 @ 75 lbs
10 @ 45 lbs
5, 6, 8, 1, 10 @ 65 lbs
= 100 reps
9:15pm - Plantar's Nut-rition "Energy Bar"
9:45pm - Teriyaki Tilapia over Brown Rice, 2 AdvoCare Omegaplex
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Ever since college, I began to gain weight - No surprise. I was involved in baseball and other physical activities during my 4 years but was never able to maintain a good athletic look because of my poor diet. I've always been conscious of what I eat but looking back at some specific things in my diet I now understand I haven't been making some good choices. I've had this dream, this idea of how I want to look - lean, good definition, strong but not bulky. I am a personal trainer with a 4-year degree in Health & Exercise Science. I know how to exercise, I know caloric intake/expenditure, I know what it takes to lose weight. IT'S TIME TO CHALLENGE MYSELF. I have the time, I have the knowledge, it's time to do it.
In this blog you'll get to see what I eat and at what times, when I exercise and the exercises I do, my measurements, and other tips, tricks, opinions, and thoughts I might have during this journey. I am going to start with a small goal of 30 days and see what happens. I hope to continue this for longer but knowing my attention span, I know I'm going to struggle staying on top of this blog. BUT, I want to see what I can do and my girlfriend will definitely appreciate some new physical features. :)
