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Unlike Wednesday’s cardio sessions I am seeing some progress indoors at the local gym. On the elliptical today I went up from last times 250 to 251 calories burned in the 20 minutes. OK, so it’s just one calorie, but hey I’ll take it. Progress is progress and as long as I’m moving forward I’m happy. And so, I walked out happy.
That was the day.
This concludes Entry #203.
Build Me - An Ongoing Journey Post #287 (permalink)
Jun. 26/09, 07:38 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Friday 6/26/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
~1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
Chicken Breast
Vegetables
a little Pita
Various Moroccan Dips
a little Lamb
Couscous and Rice
a little Tea with Honey
Moroccan Egg, Chicken, and Sugar Mixture
I ended the week with a nice workout. I had my mind in the game today and throughout each movement I was focused. I just constantly thought of why I’m here and why I’m doing this. That drive kept me motivated and I felt that power through each push and pull of my muscles. It was a great way to finish off the week.
In a not so similar fashion I also finished off the week with an awesome meal. My mother and I went out to dinner to this amazing Moroccan eatery. I did my best to estimate my intake at the moment, and did my best to put it in writing after the fact. I may have overeaten slightly, but considering the occasion I think I did a good job.
That was the day.
This concludes Entry #204.
Build Me - An Ongoing Journey Post #288 (permalink)
Body Weight: 144.40lb Change: +0.00lb
Lean Mass: 135.01lb Change: +0.86lb
Percent Fat: 6.50% Change: -0.60%
Body Fat: 9.39lb Change: -0.86lb
Progress Pictures:
Thoughts and Opinions:
I am not going to have my scale, my fat analyzer, my camera, with me tomorrow morning. Hence I made the decision to create a special Saturday Morning Edition instead of the normal Sunday.
My weight didn’t drop much. Most likely this is due to some overeating I did at a few dinners this week. But, like for example yesterday, they were special occasions and well worth it. I will though make sure that this mentality stays “special” and doesn’t begin to creep into the usual. Next week I expect my weight to start dropping again. It was nice though to see my percent fat take a dip, though I suspect it is most likely just fluctuations from day to day.
This concludes Entry #205 Saturday Morning Edition.
Build Me - An Ongoing Journey Post #289 (permalink)
Jun. 27/09, 08:31 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Saturday 6/27/09
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Diet:
6:50am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:30pm:
1 bowl Minestrone Soup with a small Bruschetta
1 large bowl Lettuce Salad with Chicken Breast, Beans, Vegetables
7:15pm:
1 bowl Lentil Soup
1 plate Red Snapper [Tomato Sauce], Brown Rice, Vegetables
Oil and/or Butter for cooking
That was my diet.
The Workout:
OUTDOOR WALK:
30min [varying incline]
That was the workout.
The Day:
Not much to report today. In the morning I took a nice walk outside. I was also in New York City today and did a fair amount of walking there as well. For two of my meals I ate out. And with both of them I made good healthy choices.
That was the day.
This concludes Entry #205.
Build Me - An Ongoing Journey Post #290 (permalink)
Jun. 28/09, 06:24 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Sunday 6/28/09
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Diet:
9:15am:
Egg White Omelet with Turkey, Goat Cheese, Vegetables
a little Lettuce Salad (Balsamic Vinaigrette)
1 slice 7 Grain Toast
1 bowl Cooked Rolled Oats
1:00pm:
a little Seaweed Salad
3 small slices Tuna
2:15pm:
Grilled Chicken Sandwich on Rye Bread with Vegetables
6:00pm:
2 Grilled Chicken Breast Halves
Vegetables (Olive Oil Dressing)
Garbanzo Beans and Grains Salad (Olive Oil Dressing)
That was my diet.
The Workout:
WALKING OUTDOORS:
a few hours
PUSHUPS:
1x39 [failure]
SIT-UPS:
1x89 [failure]
That was the workout.
The Day:
I did a huge amount of walking today. All over central park of NYC I was walking. The west side to the east side, up and down, all over. It was great.
At night I was a little wiped out from the walking and traveling back home, but I didn’t let this stop me from giving my all on my weekly maximum exam. And it didn’t. I excelled with my pushups and broke my previous record of 37 near dead on perfect ones. Again, it was great. Similarly I performed passed my boundaries of last week with my sit-ups, but I am unsure on my form. Regardless though I pushed myself over that cliff. And again, it was great.
That was the day.
This concludes Entry #206.
Build Me - An Ongoing Journey Post #291 (permalink)
Jun. 29/09, 06:14 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Monday 6/29/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
1.5 Chicken Breast Halves
Rice and Lentils (Yogurt Dressing)
Cauliflower
Oil [for cooking]
Not much to report today. I had a pretty standard workout. I still find myself struggling with dinners. I really got to get control of the situation. I will.
That was the day.
This concludes Entry #207.
Build Me - An Ongoing Journey Post #292 (permalink)
Jun. 30/09, 06:14 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Tuesday 6/30/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
a little Lettuce Salad (Vinaigrette)
a little Asparagus with Egg (Dressing)
Scallop Ceviche (Vinaigrette)
Stir-Fried Beef with Rice Noodles (Soy Butter Sauce)
I had an excellent set of deadlifts today at the gym. I also felt stronger with my squats. On the other hand my bench and shoulder presses felt weak. In all I would say the mix of good and bad left me feeling with an average workout.
For dinner I had to do my best and eat healthy with the limited options this particular restaurant provided. Despite the richness of some dishes, I didn’t eat a lot. And so I am satisfied with my diet for this Tuesday.
That was the day.
This concludes Entry #208.
Build Me - An Ongoing Journey Post #293 (permalink)
Jul. 01/09, 05:52 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Wednesday 7/1/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:15pm:
2 plates New York Strip Steak, Sweet Potato, Fava Beans
Lettuce and Tomato Salad (Olive Oil Vinaigrette)
That was my diet.
The Workout:
OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run
PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)
That was the workout.
The Day:
I had a fairly average workout today. I have noticed an odd thing starting to creep up though. It seems that I have this nagging feeling that I could have done more. The problem is that feeling only exists around 30 minutes after the workout. It’s as if while driving to my 8 hours at the office I suddenly have this oncoming rush of energy and feel like I could go at it all again. Now I have long known of euphoria, but this is different. I just wish it would occur BEFORE I actually begin to run. Or at least during.
That was the day.
This concludes Entry #209.
Build Me - An Ongoing Journey Post #294 (permalink)
Jul. 02/09, 06:26 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Thursday 7/2/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 cup Chicken Soup
1 cup Black Beans
1 plate Red Snapper with Lettuce Salad, Rice (Dressing and Sauces)
I had an average session at the gym. Not much to say there. I do have to say though that my dinner tonight was perfect. It tasted delicious and I walked away feeling like I had just the right proportions. May every night be like this night.
That was the day.
This concludes Entry #210.
Build Me - An Ongoing Journey Post #295 (permalink)
Jul. 03/09, 08:04 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Friday 7/3/09
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Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
1:30pm:
1 plate Lettuce Salad with Tuna (Sweet Dressing)
Grilled Tilapia Sandwich on Marble Rye with a little Salad (Sweet Dressing)
8:00pm:
1 plate Chicken Skewers
1 plate Fish in Tomato Broth
1 bowl Spaghetti (Tomato Sauce)
I had an excellent workout today. I had the day off from my job and so was able to sleep in some and actually go to my gym at a decent hour both in time and relative to my meal (that is not half an hour after breakfast). It was great. I was much stronger than I’ve been used to seeing myself in the early mornings at 6am. Today boosted my confidence in every lift. It was just what I needed.
That was the day.
This concludes Entry #211.
Build Me - An Ongoing Journey Post #296 (permalink)
Jul. 04/09, 08:58 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Saturday 7/4/09
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Diet:
7:30pm:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
2 plates Lettuce Salad, Bean Salad, Tomato Salad, Onions, Chicken Breast (Various Vinaigrettes)
That was my diet.
The Workout:
--
That was the workout.
The Day:
Happy July 4th, Independence Day! I showed self restraint today for the festivities food. And along with my country I am proud of it.
That was the day.
This concludes Entry #212.
Build Me - An Ongoing Journey Post #297 (permalink)
Body Weight: 144.60lb Change: +0.20lb
Lean Mass: 135.49lb Change: +0.48lb
Percent Fat: 6.30% Change: -0.20%
Body Fat: 9.11lb Change: -0.28lb
Progress Pictures:
Thoughts and Opinions:
It turns out that I never got around to submitting this on Saturday. Initially I thought I would have to, but that didn’t turn out as planned either. Anyway, today it is Sunday and I can now make my special entry into my journal. The numbers and pictures you see above are Saturday’s numbers. I was at first going to also take a count and photo Sunday, but decided against it finding it irrelevant to my progress. Before this decision I did take my weight and body fat. They were 144.40lb and 6.90% percent respectively. The numbers are a consequence of daily fluctuations no doubt.
Though my weight still seems to stay stagnant at around 144.5, my percent fat continues to drop down. And what is that… The perfect combination! I will keep my diet and fitness routine as is. The numbers are showing a very well received trend and I do not want to fix what is not broken.
Oh and my pictures I believe show a little extra bit of leanness. I appreciate that.
This concludes Entry #212 Saturday + Sunday Morning Edition.
Build Me - An Ongoing Journey Post #298 (permalink)
Jul. 05/09, 06:12 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Sunday 7/5/09
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Diet:
7:30am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:00pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:00pm:
2 plates Chicken Breast, Mixed Grains and Bean Salad, Vegetables (Various Vinaigrettes)
That was my diet.
The Workout:
PUSHUPS:
1x40 [failure]
SIT-UPS:
1x91 [failure]
That was the workout.
The Day:
My pushups continue to improve and it is awesome. I know I am behind on the videos so you can’t see the progress I am making, but believe me it is real. I pumped out 40 glorious ones before hitting perfect failure on number 41. Next week I plan to go further. As for my sit-ups… I think the numbers, as they always do, speak for themselves.
That was the day.
This concludes Entry #213.
Build Me - An Ongoing Journey Post #299 (permalink)
Jul. 05/09, 06:25 PM
Chillen
Banned
Join Date: May 2007
Posts: 1,856
I was looking back through some of your older pictures, and you have made some tremendous progress, and leaned out a lot since the beginning.
A job well done. You are achieving results steady and consistent. This is a testament to your hard work, and dedication.
Much, much respect to you.
Best wishes,
Chillen
Build Me - An Ongoing Journey Post #300 (permalink)
Jul. 06/09, 06:06 PM
mcFreid
Second Set
Join Date: Dec 2008
Posts: 473
Monday 7/6/09
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Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
2 plates Chicken Breast with Vegetables, Quinoa (Light Sour Cream Sauce)
1 bowl Beets with Light Sour Cream Based Soup
Despite having what felt like a good workout in the sense that I felt stronger, I wasn’t able to hit the same numbers on the elliptical. Caloric counts can be fluky though, so I take this with a grain of salt anyway. What I am especially proud of today was my mental restraint in not eating too much dinner. I actually had a debate with myself, and this time the good side won.
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