Woke up: 8:00 Am

Meals

9:00 Am
Honey Nut O's With Skim Milk

12:30 Pm
Turkey and cheese sandwich with lettuce, bacon and mayo on whole wheat bread.
Handful of Multigrain Pita Chips
Diet Dr. Pepper

Nap 5-8 Pm

9:00 Pm
Grilled Chicken (4.0 Ounces)
Brown Rice
Carrots
Glass of Skim Milk

Yesterday was basically a cheat day. I didn't do so well though since I only ate two meals.

Meals for 1/17/2009

Meal 1
Chinese Food - White Rice, Lobster Saurce, and 4 chicken Fingers

Meal 2
Roast Beef sandwich with cheese and mayo on whole wheat bread.
Two Handfuls of Baked Potato Chips

Meals for Today - 1/18/2009

Woke up 12:30 Am

1:00 Pm
Honey Nut O's With Skim Milk

4:00 Pm
Turkey and cheese sandwich with bacon and mayo on whole wheat bread.
Handful of Baked Potato Chips

9:00 Pm
Hamburger Helper with Ground Turkey breast

Since January 1st I have endeavored to Eat better and exercise in an effort to lose weight. My effort so far has be lackluster at best. It is time for a change. I have identified multiple major issues with my approach so far and have come up with solutions to fix them.

Issue - Lack of Energy throughout the day
Solution - Limit myself to only 7-9 hours a day. I know it sounds crazy, but i've been sleeping between 10-12 a day, this can actually lead to more fatigue. Also, I will be making sure I eat 6 Meals and get the proper amount vitamins and minerals per day including taking ZMA 1 hour prior to bed.

Issue - Not eating enough meals per day, getting enough vegetables, or consuming enough protein.
Solution - Think Ahead - from here on out I am going to post all the meals I will eat for the day when I wake up. This way I know exactly what I am going to eat and when I am going to eat. This will ensure that I am eating 6 meals a day and that those meals are healthy Choices.

Issue - Lack of exercise
Solution - I have accepted the fact that I hate full body routines. From here on out I am going to utilize a new 4 day split routine (More about that in my next post) I am also going to perform Cardio three times a week immediately when I wake up to maximize fat loss.

Below is my newly created 4 day Split it goes like this.
Day 1 - Back/Biceps
Day 2 - Chest/Triceps
Day 3 - Off
Day 4 - Legs
Day 5 - Shoulders/Abs

Day 1
Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown

Biceps
Standing Biceps Curl
Hammer Curls
Concentration Curl
Preacher Curls


Day 2
Chest
Bench Press
Incline Chest Fly
Chest Fly

Triceps
Tricep Pushdown
French Press
Tricep Kickback

Day 3 - Off

Day 4
Legs
Leg Curls
Leg Extensions
Leg Press
Calf Raises

Day 5
Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug

Abs
Abdominal Crunch
Reverse Crunch
Trunk Rotation

Tomorrow I pick this up by starting this routine. I will be posting, every morning, all of the meals and exercises I plan to do for that particular day before actually doing them. This will keep me motivated, organized, and focused.

As always, Feedback and Encouragement is appreciated and welcomed.

Cardio - 9:15 Am
30 Minutes on the Bowflex Treadclimber

Meal 1 – 10:30 Am
2 Eggs
4 Egg Whites
Whole Wheat English Muffin

Meal 2 – 1:00 Pm
Whey Protein Shake 1 Scoop (42 Grams) 24 Grams Protein
1 Tablespoon Flax Seed Oil

3:00 Pm – Vitamin Time
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU)

Meal 3 – 3:30 Pm
Grilled Chicken (4.5 Ounces)
Romaine Lettuce
Italian Salad Dressing

Meal 4 – 6:00 Pm
Turkey Sandwich with Mayo on a whole wheat wrap

6:45 More Vitamins
Acetyl-L-Carnitine (500 Mg)

7:15 – Weight Training

Back Biceps – 3 sets 10-12 reps each exercise.

Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown

Biceps
Standing Biceps Curl
Hammer Curls
Preacher Curls

Meal 5 – 8:30 Pm
Whey Protein Shake 1 Scoop (42 Grams) 24 Grams Protein

Meal 6 – 10:00 Pm
Tuna Sandwich on whole wheat wrap.
Glass Of Milk

Today marks the 3 weeks on my diet. This week I only lost half a pound. I made a few bad decisions last week that lead to this low amount of weight lost, the worst being going to Mcdonalds one day. Anyway, yesterday I started my new and improved diet plan so I'm hoping next week i'll have a bigger weight lose.

Starting Weight: 265
Current Weight: 259
Goal Weight: 190

Meals:

Meal 1 - 11:45 Am
Bowl of Honey Nut O's with Skim Milk

Meal 2 - 2:00 Pm
Protein Shake
Whey Protein Shake, 2 Scoops, 48 Grams of Protein

Vitamin Time -3:30 Pm
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU)

Meal 3 - 6:00 Pm
3 Eggs
3 Egg Whites
4 (40 % less fat) bacon strips - Only 6 grams of fat total
Whole Wheat English Muffin with a small amount of butter.
Odwalla Banana and Strawberry fruit drink. (mostly orange juice)

More Vitamins - 7:00 Pm
Acetyl-L-Carnitine (500 Mg)

Weight Training - 7:45 Pm

3 Sets of each exercise, increasing weight each set, and performing between 10-12 reps.

Chest
Bench Press
Incline Chest Press
Chest Fly

Triceps
Tricep Pushdown
French Press
Tricep Kickback

Meal 4 - 9:00 Pm
Protein Shake, 1 and a half scoops, 36 Grams of Protein.

Meal 5: 10:10 Pm
Turkey, ham and cheese sandwich with mayo on whole wheat wrap.
Handful of pringles BBQ Potato Chips.

I guess my new split routine is making me tired because I slept 11 hours. Woke up at 1:00 Pm Today.

Meals

Meal 1 - 1:30 Pm
2 Eggs
3 Egg whites
3 strips of bacon
Wheat English Muffin
Glass of Tea's Green Tea (Unsweetened)

Meal 2 - 4:00 Pm
Whey Protein (2 Scoops) 48 Grams of Protein
Tablespoon of Flax Seed Oil

Vitamins - 6:00 Pm
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU)

Meal 3 - 7:30 Pm
Baked Chicken Breast (5.0 Ounces)
Brown Rice (1.5 Cups)
Mixed Veggies (Corn, Carrots, Green beans, peas)


Meal 4 - 10:00 Pm
Whey Protein (2 Scoops) 48 Grams of Protein
Acetyle-L Carnitine (500 mg)

Meal 5 - 12:00 Am

Yesterday, I didn't keep track of the times or everything I ate. It was basically a cheat day. Throughout the day I had 4 slices of roni pizza. 3 buffalo chicken tenders and a Medium steak and cheese sub. I know really bad, but I was at a party watching Affliction: Day of Reckoning so the day was a wash. At least I didn't consume any empty calories by way of alcohol.

Today 1/25/2009

Slept in didn't wake up till 1 Pm.

Meal 1 - 2:00 Pm
Whey Protein (2 Scoops) 48 Grams of Protein

Meal 2 -4:30 Pm
Two Turkey Sandwiches on half whole wheat and half white bread with Mayonaise.
Small bag of BBQ chips

Training - 7:00 Pm
Legs
Leg curls
Leg Extensions
Calf Raises

Meal 3 - 9:00 Pm
Baked Chicken Breast (5.0 Ounces)
Brown Rice (1.5 Cups)
Mixed Veggies (Corn, Carrots, Green beans, peas)

Meal 4 - 12:00 Am
Whey Protein (2 Scoops) 48 Grams of Protein

Meals:

Meal 1 - 12:00 Pm
4 Egg whites with Low Fat shredded Mazorrala Cheese
3 Strips of Bacon
Bowl of Oatmeal

Meal 2 - 2:30 Pm
Whey Protein Shake, 2 scoops, 48 Grams of Protein
Tablespoon Flax Oil

Vitamins - 4:00 Pm
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU) Vitamin C (500 Mg)

Meal 3 - 4:30 Pm
Bowl of Oatmeal, all natural Maple Spice flavored Cinnomon and apple flavored.

Train - 5:00 Pm

Shoulders/Abs

Shoulders
Front Shoulder Raise
Lateral Shoulder Raise
Seated Shoulder Press
Shoulder Shrug

Abs
65 Abdominal Crunches

Meal 4 - 6:10 Pm
Whey Protein Shake, 1 Scoop, 24 Grams of Protein

Meal 5 - 7:00 Pm
Baked Chicken
Brown Rice (1.5 Cups)
Brocolli

Meal 6 - 10:15 Pm
Tuna Fish sandwich with Mayo on whole wheat bread
Glass of Milk

Holy crap, I slept 12 and a half hours last night. I woke up at 2:30 Pm today. I guess my body needed sleep to recover from the intense workouts i've been having.

Meals

Meal 1- 3:15 Pm
Whey Protein Shake, 2 scoops, 48 Grams of Protein
Bowl of all natural Maple Spice Oatmeal

Meal 2 - 6:40 Pm
Piece of chicken breast (4.8 Ounces) with whole wheat bread crumbs, tomato sauce and low fat mozzaralla cheese.
Brown Rice (1.5 cups)

Train - 8:00 Pm

Back/Biceps

Back
Standing lat Row
Wide Pulldowns
Stiff Arm Pulldown
Dead Lifts

Biceps
Standing Biceps Curl
Hammer Curls
Preacher Curls

Meal 3 - 9:30 Pm
Whey Protein Shake, 1 and a half scoops, 36 Grams of Protein

Vitamins - 10:10 Pm
Acetyl-L-Carnitine (500 Mg) Biotin (5 Mg) Vitamin E (100 IU) Vitamin C (500 Mg)

Meal 5 - 10:30 Pm
Romain Lettuce
Grilled Chicken (4.5 Ounces)
Hot Sauce and Blue Cheese
(Yes thats a delicious Salad)

Things have been going extremely well the last few days in both my diet and exercise program. Each day I become more motivated and focused. Tomorrow marks the fourth week that I have been on this program and it is also weigh in day. I am determined to have an excellent day today leading into tomorrow's weigh in.

Meals

Woke up at 1 Pm today

Meal 1 - 1:45 Pm
5 Egg Whites
Bowl of Quaker Oatmeal Plain (1/2 cup) Tastes awful, I need to pick me up some cinnomon and honey to spice it up.

Meal 2 - 4:00
Protein Shake 1.5 Scoops (36 Grams of Protein)
Tablespoon of Flax Oil

Vitamins - 4:05
Acetyl-L-Carnitine (1000 Mg) Biotin (5 Mg) Vitamin E (100 IU) Vitamin C (1000 Mg)

Meal 3 - 6:30
Baked Chicken breast with whole wheat bread crumbs
Mixed Veggies (Corn, Carrots, Green Beans, and Peas)