24 and Beyond

Day 19 - Friday, January 2th

9:00am - 1st Color Packet MNS

10:15am - 2 White Color Packets MNS + White Chocolate Mocha cooler

11:45pm - 2nd Color Packet MNS

12:15pm - 2 brats in bun w/mustard

5:45pm -  Leeann Chin Orange Chicken w/ brown rice and Cherry Pepsi

8:20pm - Mac & Cheese

9:45pm - Frappucino and Nature Valley Protein bar

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Day 18 - Thursday, January 24th

10:45pm - 1st Color Packet MNS

12:00pm - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

1:00pm - 2nd Color Packet MNS

2:00pm - Breakfast Burrito

5:30pm - AdvoCare Spark Energy Drink (fruit punch)

9:00pm - Breakfast Burrito, Chicken Salad in Pita Thin

10:15pm - Frappucino

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Day 17 - Wednesday, January 23rd

10:45am - 1st Color Packet MNS

12:5pm - 2 White Packets MNS + Meal Replacement Shake (chocolate)

3:30pm - Chicken Salad

4:00 - WORKOUT
   30min cycling

5:00pm - 2nd Color Packet MNS

8:45pm - Cheese tortellini w/ red sauce, (1) leftover brat in bun w/ mustard and homemade fried chips

10:13pm - handful of candy hearts   

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Day 16 - Tuesday, January 22nd

10:30am - 1st Color Packet MNS

11:00am - 2 White Packets MNS + Meal Replacement Shake (chocolate)

12:50pm - 2nd Color Packet MNS

1:20pm - Breakfast Burrito

2:45pm - AdvoCare Spark Energy Drink (fruit punch) + WORKOUT
   1)  135lb deadlift - 10
         70lb thruster - 10 
   2)  135lb deadlift - 10
         70lb thruster - 10
   3)  185lb deadlift - 10
         70lb thruster - 10
   4)  155lb deadlift - 10
         70lb thruster - 10
   bench press - 115/8, 135/6, 135/6;  DB lateral raise - 12.5/10, 15/8, 12.5/10;  lat pulldown - 70/8 x3; machine shrugs - 90/10 x3;  dips - bw/8 x3;  EZ bar bicep curls - 35/15 x3

7:45pm - Taco Salad (chopped romaine, leftover ground turkey taco meat, chicken cubes, mozzarella cheese, diced onion, lite western dressing, crushed tostitos artisan chips), Omegaplex (2), roasted red pepper hummus with pretzels

11:23pm - V8 fruit juice

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Day 15 - Monday, January 21st

I stepped on the scale again today just to see where I was at.  I'm at 168lbs now.  That's a good sign.  I'm going to be better now with what I am eating since it's not the weekend (obviously) and I need to drop weight, not put on bad weight again.

10:40am - 1st Color Packet MNS

11:30am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

2:00pm - Lifetime Fitness' Chicken Salad (5oz)

6:50pm - 2nd Color Packet MNS

7:20pm - Paleo Trail Mix (about 1oz)

9:00pm - Burrito (turkey taco meat, flour tortilla, lettuce, cheese, green chili sauce w/ pork)

9:45pm - 20oz Mountain Dew

11:15pm - 2 Brats with bun


*Note: Anything in bold is an AdvoCare product and I also try to weigh myself at the same time during the day.  Around 12:00pm is when I weigh myself.

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Day 14 - Sunday, January 20th

Well I stepped on the scale today... Oh boy!  I tipped the scale at 169lbs.  I gained 7lbs over two days!  Talk about the definition of "yo-yo" weight gain.  Like I said earlier in the blog, I knew this would happen based on eating barely anything and then eating a lot.  You can also see what the body does with excess carbs that don't get used as energy.  STORES IT AS FAT!

7:45am - 1st Color Packet MNS

9:00am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

12:00pm - 2nd Color Packet MNS

12:15pm - WORKOUT - "Kelly" (modified)
   400m run
   15 box jumps
   15 wall balls (20lbs)
      3 sets
    plus 10 Clean & Jerk (65lbs) 2 sets

1:00pm - Lifetime Fitness' Chicken Salad (5oz)

5:30pm - Cossetta's Pepperoni Pizza (1.5 slices)

(At Minnesota Wild Game)
7:30pm - 4 Mini Donuts

8:30pm - Chicken Tenders w/ fries and honey mustard

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Day 13 - Saturday, January 19th

2:00pm - 1st Color Packet MNS

2:30pm - 2 White Packets MNS, Homemade Breakfast Burritos (2) 

4:00pm - White Chocolate covered Pretzels

6:30pm - 2nd Color Packet MNS

8:30pm - 2 Brats in a bun and Homemade Potato Chips

10:30pm - Black Cherry Tea


I did it again.  More pretzels after 10pm, I finished the two bags of flavor blasted goldfish too.  I'm not looking forward to stepping on the scale tomorrow at work.  This is going to be bad. 

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Day 12 - Friday, January 18th

12:45pm - 1st Color Packet MNS

1:30pm - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

2:40pm - 2nd Color Packet MNS

3:20pm - Homemade Breakfast Burritos (Jimmy Dean turkey sausage crumbles, diced potatoes, scrambled eggs, cheese, green chili sauce with pork, flour tortilla)

3:45pm - White Chocolate covered Pretzels


So... after 4:00pm I kind of went nuts.  I had more pretzels, my girlfriend made ranch flavored oyster crackers, and I had half a bag of flavor blasted goldfish.  Both my pizza flavored and the bbq flavored goldfish.  Yikes!  This, I know, is the start of something bad for the first couple days.  Oh, weekend, how you ruin my good eating.

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Day 11 - Thursday, January 17th

START OF THE MAX PHASE!

11:20am - 1st Color Packet AdvoCare Metabolic Nutrition System (MNS)

11:50am - 2 White Packets MNS + AdvoCare Meal Replacement Shake (chocolate)

1:10pm - 2nd Color Packet MNS

1:40pm - Lifetime Fitness' Pesto Chicken (5oz)

4:15pm - rice cake

5:30pm - Almonds

6:45pm - AdvoCare Spark Energy Drink (mandarin orange)

10:30pm - [2 sips] Strawberry Banana Sobe, 2 Double Chocolate Chip cookies

11:30pm - Pagoda Express Spicy Orange Chicken, Chobani Strawberry Banana Greek Yogurt 

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Day 10 - Wednesday, January 16th

FINAL DAY OF THE CLEANSE PHASE!

Unfortunately I forgot to write what I consumed today.  I remember a couple things but not everything.  I'm guessing I had almonds and rice cakes throughout the day but I just don't recall.  I weighed myself today.  I'm shocked but as a Personal Trainer I know exactly why I weigh what I do.  Because I haven't been eating chicken or fish with rice and veggies or a salad with chicken for lunch, I've basically been really restricting my calories per day.  Probably only 1,000 calories per day (until last night with Chipotle).  I have lost 10lbs since I started the Cleanse.  We will see tomorrow and the weekend what happens when I start eating more carbs and stuff.

10:30am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

4:00pm - rice cake

8:00pm - Scrambled Eggs and Turkey Sausage Links


Current Weight = 162lbs

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Day 9 - Tuesday, January 15th

10:15am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

1:00pm - Almonds

3:00pm - Refrigerated coffee drink*

5:00pm - rice cake

10:00pm - Chipotle Burrito Bowl (chicken, cilantro lime brown rice, peppers and onions, lettuce, salsa, corn), AdvoCare Omegaplex (4)


I am feeling better today, cold-wise.  My body finally actually wanted to eat something today.  It was a struggle but I forced myself to eat something that sounded good to me and that followed the meal plan.  Chipotle uses all natural, fresh ingredients.  The only thing I would question for this cleanse is the marinate they use on their chicken and the salsa.  Other than that, I believe it follows the meal plan.  I had another coffee drink; yes, shame on me but like the day before I needed that pick me up of caffeine.  More than what Spark has to offer.

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Day 8 - Monday, January 14th

10:00am - AdvoCare Fiber Drink + Spark Energy Drink (mandarin orange) + Probiotic Restore

1:00pm - Refrigerated coffee drink*

3:00pm - Almonds

4:00pm - 1 rice cake

10:00pm - [tried about 2 fork fulls] Homemade Chipotle Burrito Bowl (chicken, romaine lettuce, cilantro lime brown rice, salsa), AdvoCare Omegaplex (4)

11:00pm - Peanut Butter [2 spoon fulls]


Today I had something that isn't an approved food item during the cleanse.  The refrigerated coffee drink.  Here's my explanation.  So with not eating well at all the last few days because of my sickness I have been VERY tired, lethargic, and cranky.  It was really hard for me today to make it through the work day with zero energy.  I needed some sort of energy boost.  The only thing Lifetime has is the coffee drink (i.e. caffeine) and I didn't bring any Spark or had someone available to bring it to me.  I'm really bummed I had to do this for energy but without having any carbs like fruit or veggies or even from good food like chicken or fish with a side of rice I had to for work sake.  I now know I could never go straight Paleo.  My body needs some sort of carbohydrate like rice or pasta along with fruits and vegetables for sustained energy throughout the day.

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Day 7 - Sunday, January 13th

I'm still battling this sickness.  The headache has subsided for the most part but the cough and congestion will not stop.  The past few days I haven't really eaten much of anything for a meal other than yesterday.  I haven't been that hungry for meals.  I also haven't been exercising and I know what that is possibly caused from.  I'm either tired because of the sickness or I'm tired from the lack of carbs I am consuming compared to what I'm used to.  I weighed myself today and the scale reads 164 or 165lbs (I can't quite remember).  Probably not the greatest weight loss since I haven't really been eating but it's nothing outrageous for this Challenge.  Only three more days of the Cleanse.

7:45am - AdvoCare Spark Energy Drink (mandarin orange) + Probiotic Restore

10:00am - Almonds

2:00pm - 2 rice cakes

2:30pm - Paleo Trail Mix (jerky, almonds, cashews, cranberries)

6:30pm - 2 rice cakes

12:00am - AdvoCare Herbal Cleanse Tablets 

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Day 6 - Saturday, January 12th

My family had a little get together for my sister because she's heading back to college.  There wasn't a lot of great choices for me to eat but I did a good job I think.  We had a whole mess of awesome fixings for tacos but I kept it within the Cleanse boundaries.  Check it out.

6:45am - AdvoCare Spark Energy Drink (mandarin orange)

12:45pm - AdvoCare Probiotic Restore

4:30pm - 2 rice cakes w/ peanut butter

6:00pm - lettuce, taco meat, homemade salsa,  AdvoCare Omegaplex (4)

6:45pm - lettuce, taco meat

11:00pm - AdvoCare Herbal Cleanse Tablets 

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Day 5 - Friday, January 11th

11:30am - AdvoCare Spark Energy Drink (mandarin orange) + AdvoCare Probiotic Restore

12:20pm - Turkey Sausage Links (3)

3:30pm - Salad

5:40pm - Mix Nuts, Green Tea

7:00pm - Mexican Lettuce Wraps

11:30pm - AdvoCare Herbal Cleanse Tablets 

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Day 4 - Thursday, January 10th

9:45am - AdvoCare Spark Energy Drink (mandarin orange) + AdvoCare Probiotic Restore

10:20am - Mix Fruit

1:00pm - Balsamic Chicken Salad (romaine, spinach, almonds, chicken, lite balsamic vinaigrette)

7:00pm - AdvoCare Spark Energy Drink

9:00pm - Almonds

9:50pm - rice cakes (2), turkey sausage links (3)

11:20pm - AdvoCare OmegaPlex (4)

1:35am - AdvoCare Hebal Cleanse Tablets

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Day 3 - Wednesday, January 9th

9:20am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:20am - Mixed Fruit (pineapple, honeydew, strawberries)

1:15pm - Chicken Sausage, Brown rice, and Green Beans

3:15pm - Almonds

5:15pm - AdvoCare Spark Energy Drink (mandarin orange)

6:15pm - Blackened Tilapia (Applebee's), AdvoCare OmegaPlex (4)

8:25pm - Mix fruit (pineapple, honeydew, strawberries) and 1 rice cake

11:20pm - Almonds

11:45pm - AdvoCare Herbal Cleanse Tablets


I have acquired this nasty little cold.  I had to stay home from work today.  It's was a challenge trying to eat along the guidelines cause all my brain was telling me was I wanted comfort food like pasta, pizza, sandwiches and chips.  I hope I can shake this quick. 

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Day 2 - Tuesday, January 8th

10:00am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:35am - Better Oats Dark Chocolate oatmeal

1:00pm - Balsamic Salad (romaine, spinach, alfalfa sprouts, carrots, almonds, lite balsamic vinaigrette)

4:00pm - Almonds

8:00pm - White Cheddar Rice Cake

8:50pm - Fruit mix (pinapple, honeydew, strawberries)

9:15pm - Chicken breast (olive oil, salt and pepper, onion powder, garlic powder, Lawry's chicken seasoning), brown rice, AdvoCare Omegaplex (6)

12:15am - AdvoCare Herbal Cleanse Tablets


Today I couldn't get a workout in because I was busy at work with clients and such.  I also have a headache and I have been feeling my throat really dry.  I hope I'm not coming down with a cold or something.  I am also realizing at work, I need more meals for throughout the day to eat.  My lunch at around 1pm makes it tough later in the day.  I'm starving when I get home from work at 8pm and then it takes an hour to make food - sometimes shorter if I don't have to cook rice.  Tomorrow I'm going to try to make an extra meal to eat at around 4 or 5pm.  We'll see how that works. 

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Day 1 - Monday, January 7th, 2013

9:56am - AdvoCare Fiber Drink + AdvoCare Spark Energy Drink (mandarin orange)

10:40am - Scrambled eggs (salt&pepper to taste) and Jimmy Dean Heat n' Serve Turkey Sausage Links

1:50pm - WORKOUT "Push/Pull" (weight/reps)
   DB bench press - 50/8; 50/8; 50/8
   1-Arm bent over row - 35/10; 40/10; 45/8
   BB Incline bench - 95/8; 95/8; 95/8
   Lat Pulldown - 90/8; 105/8; 105/8
   Cable column 1-Arm Chest press - 17.5/10
   Cable column 2-Arm chest press - 22.5/10; 27.5/10
   Cable column high rows - 27.5/10; 32.5/10; 37.5/10
   Cable column upright rows (rope) - 27.5/12; 32.5/10; 37.5/10
30min workout

2:30pm - Balsamic Salad (romaine lettuce, spinach, carrots, almonds, lite balsamic vinaigrette)

4:30pm - Blue Diamond whole natural almonds

9:26pm - 3 Carrots and hummus

9:45pm - Chicken breast (olive oil, onion powder, garlic powder, salt & pepper, Lawry's chicken seasoning), green beans and almonds (herb olive oil), blueberry and peach Tea, AdvoCare Omegaplex (6)

1:45am - AdvoCare Herbal Cleanse Tablets 


My starting weight = 172lbs

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AdvoCare 24 Day Challenge:  10 Day Herbal Cleanse Phase Grocery List

• Chicken Breast
• Spinach
• Romaine
• Salmon
• Tilapia
• Ground Turkey
• Turkey Sausage
• Eggs
• Balsamic Vinaigrette
• Raspberry Vinaigrette
• Carrots
• Hummus
• Oatmeal
• Brown Rice
• Pineapple
• Strawberries
• Starfruit
• Almonds
• Green Peppers
• Red Peppers
• Onion
• Alfalfa Sprouts
•  Water (throughout the day)

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I'm Back! After 3 months of stress and transition between jobs, new townhome, and other life changes it's time for me to get back on board. For those of you who were following my previous blog "The Journey to Lean," for 30 days I ate right; changed my lifestyle. I lost 4lbs in a month and noticed HUGE changes in how I feel, energy levels, satiety, and the way I look. Some people might say, "Well, Kyle, 4lbs isn't that much to notice changes or differences." I don't look at changes I can see. I look at habits, feeling, clothes fitting, how much I'm eating throughout the day. There were major differences in those departments. Now that I'm settled and out of transition, it means back to business- not for 30 days but longer. I'm shooting for 60 or 90 days. I want to see drastic changes in my body this time!

Day 1 through 24 will be the "kickstart" from the 24 Day Challenge by AdvoCare. This will kickstart my weight loss, decrease inches and body fat percentage, and get me back to eating right and making better choices. My goal is to blog every day for 60 days. Show you what I'm eating, what I'm doing for exercise, and some kind of summary of thoughts or opinions, information, how I'm feeling on that day, or whatever. Keep an eye out for this link and check in every now and again to see how I'm doing. Feel free to comment.  If you have any questions about the AdvoCare products I am taking, please email me at kyle.rains8@gmail.com

Halloween Luminary

Halloween Luminary

Supplies needed:

• Empty jar
• Mod Podge or glue
• Acrylic paint
• Foam or sticker decals
• Brush or sponge
• Light source (candle, flashlight, ect)

Step 1: Mix the paint and glue to make a dilute mixture, about 50/50 or 75 glue/25 paint









Step 2: Apply paint to inside of jar with brush or sponge. 


Step 3: Apply decals to outside of jar with glue, allow everything to dry




Step 4: Place light, flameless candle, ect inside and enjoy the effect!

Frosted Candle Luminary

Frosted Candle Luminary

This is a very popular DIY craft right now, and it is very fun to make!

Supply List

• Glass vase
• Rubber bands
• Krylon glass frosting (found at craft/hardware stores)

Step 1: Arrange rubber bands on vase in whatever pattern you desire. The rubber bands are where there will be no frosting

Step 2: In a well-ventilated area, spray several coats of frosting evenly on glass vase, following the directions on the spray can.  Allow to dry thoroughly.  Frosting will become less transparent as it dries

Step 3: Remove rubber bands, insert candle, and enjoy!  The effect is stunning and is a great addition to any room.

This would also work as a flower vase - which was what I originally planned but changed my mind.  Also, I put a smaller candle in a glass container inside of the large vase so that I won't have to worry about cleaning up excess wax on the bottom. You could also experiment with stencils, doilies, and more!  Below are some other DIY frosted glass ideas that I found for your inspiration.  The original website is posted by each picture.

http://indulgy.com/post/YWYR58n4Q1/rubberbands-and-frosted-glass

 

http://craftingandcooking.wordpress.com/2012/07/03/frosted-vases/






http://andrea-softersideofme.blogspot.com/2011/11/tutorial-frosted-stemware.html

Ceramic Crafts

Here are some ideas for ceramic projects. I did these 6 or 7 years ago, and will explain a little bit about each.  I hope these can provide some inspiration or ideas for home decor!

Leaf-print coasters, crimped edges: leaf-imprints maintained natural clay color by use of wax during glazing process. Glaze is a glossy dark forest green

Wheel-thrown bowl, interior glaze is dark blue-green; exterior is a dark brown. Texture added on the wheel with use of carving tools

Wheel-thrown with coiled handles. Outer surfaces glazed with glossy brown; inner surfaces and bottom painted a vibrant green

Wheel thrown, hand-warped. Rosettes created with watered-down clay, cake-decorating supplies in the same fashion as frosting rosettes.  Surface a matte white; interior a clear glaze

 

Part of a set, wheel thrown, matte black glaze with rim dipped in white.












Hollow balls in a drape-mold bowl.  One ball is beach-inspired with sand texture, shell imprints, and water design.  The other ball has raised and relieved geometric flower patterns.  

Close-up of geometric flower ball (pic with flash to show colors) - background an iridescent glaze over a coppery stain

 Close-up of bowl edge; sun-moon-star etchings with a gold glaze. Rest of bowl is a glossy black.  Bowl was made by draping rolled clay over a mixing bowl and trimming edges.












Pitcher/vase: wheel-thrown in two parts with handle added after body assembly

Drape-mold platter with textured edge; body stained clay, colored glaze/paint strokes with glossy clear glaze










 Slab-rolled mug with imprinted handle. Was used for beverages until it was dropped and the handle broke off (I glued it back on)

Wheel-thrown plate; part of a series. Three different glaze dippings

Wheel-thrown series, glaze dipped and dripped








Hand-coiled snake vase: Basket base textured and glazed a light brown; snake glazed with iridescent green and embedded with mirror shards.  Eyes are black glass beads. I have yet to add teeth!

Chicken Wonton Tacos

Chicken Wonton Tacos
I love finding new ways to recreate classics- even mixing different ethnic foods to make a hybrid.  I was at an Applebee's and tried one of their newer menu items called "Wonton Tacos."  The picture of the dish looked tasty so I thought, "Why not?  Half off Apps."  They turned out great and it got my wheels turning.  It took awhile to think of the best ingredient combination but I think I nailed it.  Wait!  I did nail it!  (Haha, sorry to toot my own horn)  Baking the wontons for a healthier choice, the sweet and spicy taste of the chicken, and the homemade Asian vinaigrette creates so many different flavors in each bite you'll notice your eyes widen with surprise.  These are great as an appetizer or a main food item.  Enjoy!

Ingredients
-  8 Wonton wrappers
-  2 Chicken breasts (cubed)
-  1/4 Cole slaw mix (Confetti slaw)
-  Thai style sweet chili sauce
-  2 Green onions
-  1/4 Red onion
-  Crushed garlic
-  Ground ginger
-  Crushed red pepper flakes
-  Peanut oil
-  Sesame oil
-  Soy sauce
-  Rice Vinegar
-  Sugar
-  Cooking spray
-  Salt and pepper

*Note:  I don't measure ingredients when I cook.  I will do my best to estimate but use your judgement.

Prep
1.  Cut chicken breasts into small cubes.  Place chicken into a gallon size plastic freezer bag.  Pour in about 1/2 cup peanut oil over the chicken, plus 1 tbsp crushed garlic, 1 tbsp ground ginger, and some black pepper for taste.  Close bag and mix around with your hands.  Place in the refrigerator for at least 30 minutes to marinate.
2.  Asian Vinaigrette - 1/2 cup peanut oil, 1/4 cup rice vinegar, 2 tbsp sesame oil, 1 tbsp soy sauce, 2 tbsp crushed garlic, 1 tbsp ground ginger, 1/2 cup sugar, salt and pepper to taste.  Whisk and set aside.

3.  Preheat oven to 425˚.





Cooking
1.  Lightly spray wonton wrappers with cooking spray.  Lay over a deep baking pan with corners pointing down (see picture).  Place into preheated oven and cook for 12-15 minutes or until wontons are light brown in color.

2.  In a large wok pan, cook chicken on medium-high heat until chicken is cooked all the way through. Add in a little soy sauce towards the end of the cooking process (1 tbsp).  Once chicken is cooked, lower heat, add in chopped green onions and stir.  Pour in some Thai chili sauce over the chicken and mix.

3.  Put cole slaw in a separate bowl.  Add in diced red onion to cole slaw mix (keep onion count even between green onions and red onions, about 1:1).  Remix vinaigrette and pour over cole slaw mix.  Pour in a little at a time, mix together and taste to make sure it is dressed lightly.

4.  To serve, place chicken in in bottom of wonton then add cole slaw on top.

(Makes 2 Servings)

The Journey to Lean

Those of you who were followers/readers of this blog are probably wondering where the last 4 days went.  Well, I forgot to write things down and one day turned into another day, into another day, into another day.  The days were lost in translation.  I will give you some future hype.  I will be doing another challenge on myself for longer and see what kind of results I can get.  These first 30 days I dropped about 4 pounds and 1-2 percent body fat.

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)

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.  :)