Diet Meal #1: 2 whole wheat toast 2 eggs over easy glass of milk
Meal #2: Banana rice pudding
Meal #3: Corned Beef sandwich on whole wheat glass of milk
Meal #4: Apple and rice pudding
Meal #5: Sliced Beef with onions and 1 cup of white rice.
Training ~cardio elliptical 20mins ~cardio was ok didn't find it too intense trying to get back into the swing of things. definitly kick up the intensity next time.
Diet Meal #1: Turkey Sanwich on whole wheat bread w/ mustard Bottle of water banana
Meal #2: Apple 1 whole wheat toast with peanut butter and a bottle of water
Meal #3: Chicken Sandwich with Flax seed bread bottle of water
Meal #4: Apple yogurt with granola with dried berries and a bottle of water.
Meal #5(cheat meal) Spicy Chili Calamari, Beef with black bean sauce with rice, pad thai, and 2 scoops of ice cream *shaking head worst cheat meal ever lol
Meal #6: Chicken Breast glass of milk
Training ~weight day superset managed to finish 1 and 3/4 of a superset workout till I got pukey. ~pump feels good can't wait to do it without a full stomach hahaha
Diet Meal #1: Yogurt and Granola, apple, and a bottle of water
Meal #2: Flax seed whole wheat toast with peanut butter
Meal #3: Turkey Breast sandwich on Flax seed whole wheat bread, apple, and a bottle of water
Meal #4: yogurt and granola, apple bottle of water
Meal #5(cheat meal Jamie's bday dinner) 1 pound of wings, side of fries, and an ice tea
Meal #6: Sliced beef with beans and spinach, and a half cup of rice, 2 glasses of milk and a glass of water.
Training ~Cardio Circuit 25mins ~it was pretty killer getting back to doing circuits but i liked it a lot got a really good burn. Im definitly feeling it today my abs and legs are killing me. Woohoo pain from working out i missed it.
Diet Meal #1: Roast Chicken on Flaxseed whole wheat toast with honey helmans roasted garlic spread and mustard, apple, bottle of water.
Meal #2: yogurt and granola, bottle of water
Meal #3: Smoked Turkey sandwich on Flaxseed whole wheat bread, apple, bottle of water.
Meal #4: Apple, yogurt and granola, water.
Meal #5: 6' Tuna Sub with mustard onions, hot peppers, green olives, pickles, and tomatoes, bottle of water, hand full of almonds.
Meal #6: 6' Tuna Sub w/ same as above and a diet coke.
Training ~missed my weight training today. Jamie and I went to go see a high school rendition of Seussical in Thornhill (produced and directed by Jamies friend) didn't get home till after 10:15pm. Back on track tonight after work.
I think im eating too much bread. But its good bread flax seed whole wheat or just plain whole wheat. Breads are all the carbs that i have in my diet currently. I want and have cut down rice to approx. 2 cups a week added up. what do you think?
its awesome that u cut out rice and are conscious of your bread choices and intake. if anything id change one or both of your snacks of yogurt/granola/fruit. though healthy in terms of overal fat intake, calories and vitamins, its also all sugar based. granola will be a simple/complex carb base, yogurt will be mainly carb based with a little protein, and fruit is all sugar (though good sugar). if possible, split the snack in half and add a protein source. that way u get all the health benefits of your meal, but can still have enough protein for your amount of muscle mass. you will need protein more then anyone else b/c u have the most lean muscle mass so make sure that besides every meal having a protein source, every meal should be protein heavy and moderate carbs.
and if you change ur snacks to be less carb heavy, then the amount of bread you are eating is perfectly fine.
wicked job with the diet though and with keeping conscious of changes needed! woop woop!
Diet Meal #1: WW wrap with turkey and mustard, glass of milk, banana
Meal #2: 2 eggs piece of WW toast, milk, apple
Meal #3: WW wrap with turkey and mustard and glass of milk
Meal #4: Sliced beef with onions, half cup of rice, glass of water
Training ~weight day was great. Haven't lost too much strenght in the lifting area. Still pushing similar weight from before. Today was a feel out day though see where my muscles are in terms of strenght did BFL weight training. Looking forward to next session where im gonna increase the weight.
Meal #4: Minced Lean ground beef with mixed veg., bottle of water.
Meal #5: Minced Lean ground beef with mixed veg., WW wrap, glass of milk.
Training ~ Cardio day: first 15mins did skipping on and off waiting for my elliptical to free up. Did 25mins on the elliptical. Note to self don't do it with a hoodie on. I was sweating like a MOFO it got annoying when it kept going in to my eyes and burning haha.
Diet Meal #1: WW turkey wrap with mustard, 1/2 cup of yogurt with handful of granola, bottle of water
Meal #2: Apple, handful of granola, 2 tbsp of peanut butter, bottle of water
Meal #3: WW chicken breast wrap with mustard, apple, bottle of water
Meal #4(Cheat Meal): Hon Ten Sushi all you can eat but not too overboard haha. For the most part everything was healthy just a lot of it. Aside from the spicy salmon sauce haha.
My diet isn't the same it has actually changed. I have cut down on carbs. I have wraps now instead bread and more protein so either just eat the turkey or chicken or if im having a wrap loud up on the protein. As for snacks ive cut down the amount use to be 1 cup of yogurt with granola now its a half cup and a handful of granola. Im not cutting carbs out completely thats for sure. Thanks for lookin out but it has changed my friend. Let me know when you start listing what you eat.
Meal #2: Ground beef with Mixed Veg, Apple, Bottle of water
Meal #3: Almonds, Bottle of water, Apple
Meal #4: WW Turkey wrap with mustard, Bottle of water
Meal #5: Chilli, Glass of Milk
Meal #6: (BACA) Pork Chop & Chicken with rice, glass of water.
Training ~Muscle Toning: Consisted of various upper body workouts 4 sets per upper body part 20reps on usual starting weight for BFL. Got a good pump outta the workout and got a good sweat going after awhile. Cardio tonight woohoo :P
Diet Meal #1: WW Chicken Breast wrap w/ mustard, apple, bottle of water
Meal #2: Ground Beef mixed veg., bottle of water
Meal #3: Ground Beef mixed veg., apple, bottle of water
Meal #4: Chicken Congee, glass of milk
Meal #5: WW bread and can of tuna
Meal #6: Lean ground beef tomato sauce I made for the lasagna on monday, glass of water
Training ~Cardio on the elliptical. It was pretty balls cause i only got in 18mins cause we had to leave the gym. Got a good sweat going though so i guess thats ok. Tonight is more cardio not sure if the guys are running a circuit, if not try to do at least 25 to 30mins on the elliptical.
Meal #3: Halibut and shrimp in a curry tomatoe onion mushroom sauce, grilled assorted veg., bowl of half brown half white rice, half can of diet coke.
Training ~BFL weight training. Gt a good pump almost able to do 2 plates for max intensity for BFL. Felt really good. Bike for like 10 to 15mins or so before my butt started to hurt like crazy haha soo bad.
NOTES: Eating day wasn't too good didn't get enough meals in finding it harder when im not at work with all my food there haha
DONE and DONE hahaha i know i know friggin holidays
Training ~Cardio: elliptical 30mins. pretty intense cardio sweated through all 3 of my shirts it was pretty nasty haha quads still sore from using prostate bike with rob and mara.
Diet Meal #1: Granola yogurt, can of tuna, apple, bottle of water
Meal #2: Chicken salad with almonds and 3 tbsp of greek dressing, bottle of water
Meal #3: Chicken breast ww flaxseed wrap with mustard, glass of milk
Meal #4: Turkey ww flaxseed wrap mustard and 1tsp of mayo, glass of milk, bottle of water
Training ~Cardio Circuit (30mins) ya it was pretty killer i was struggling at some points. i think it was the big gym that killed me im much rather prefer the squash court for fast transitions and a shorter run hahaha oh well next time i guess.
Diet Meal #1: WW flaxseed chicken breast wrap w/ mustard, plum, bottle of water, all bran bites
Meal #2: WW flaxseed chicken/ham wrap w/mustard, bottle of water
Meal #3: all bran bites, 1tbsp of peanut butter, plum, bottle of water
Meal #4: WW flaxseed turkey wrap w/ mustard, bottle of water
Meal #5: Cheat Meal cause i had nothing else at home FACK! instant noodles
Meal #6: 6" tuna sub on WW w/ veg and honey mustard, diet coke
Training ~Weight training today was pretty balls. Forgot my lifting gloves and straps and without those i can't lift much i get pains in my hands and my grip isn't the same cause my hands are soo soft and sensitive hahahahha. A lot of my sets were cut short because of it.
its good that youre keeping urself accountable for ur downfalls.
but dont forget to start making steps towards a positive change.
i dont mean to sound like a typical health mag article, but mentality does play a huge part in how well one works with a program thats intended to be as supportive as this one.
when you do take a cheat and/or miss the gym think about how crappy you feel. then think about how good it feels after a really healthy meal and/or a crazy hardcore workout at the gym. it's awesome. i know you've felt it before. focusing on these confidence levels will really drive your motivation. it'll push you to trudge your way to the gym that day. because after all the sweat and tears, you'll be happy that you made the healthier choice.
just keep on truckin'. we all are. and at times it does/will suck. but in the end, its for the greater good.
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
31 comments:
Sunday Day #1
Diet
Meal #1: 2 whole wheat toast 2 eggs over easy glass of milk
Meal #2: Banana rice pudding
Meal #3: Corned Beef sandwich on whole wheat glass of milk
Meal #4: Apple and rice pudding
Meal #5: Sliced Beef with onions and 1 cup of white rice.
Training
~cardio elliptical 20mins
~cardio was ok didn't find it too intense trying to get back into the swing of things. definitly kick up the intensity next time.
Monday Day #2
Diet
Meal #1: Turkey Sanwich on whole wheat bread w/ mustard Bottle of water banana
Meal #2: Apple 1 whole wheat toast with peanut butter and a bottle of water
Meal #3: Chicken Sandwich with Flax seed bread bottle of water
Meal #4: Apple yogurt with granola with dried berries and a bottle of water.
Meal #5(cheat meal)
Spicy Chili Calamari, Beef with black bean sauce with rice, pad thai, and 2 scoops of ice cream *shaking head worst cheat meal ever lol
Meal #6: Chicken Breast glass of milk
Training
~weight day superset managed to finish 1 and 3/4 of a superset workout till I got pukey.
~pump feels good can't wait to do it without a full stomach hahaha
Tuesday Day #3
Diet
Meal #1: Yogurt and Granola, apple, and a bottle of water
Meal #2: Flax seed whole wheat toast with peanut butter
Meal #3: Turkey Breast sandwich on Flax seed whole wheat bread, apple, and a bottle of water
Meal #4: yogurt and granola, apple bottle of water
Meal #5(cheat meal Jamie's bday dinner)
1 pound of wings, side of fries, and an ice tea
Meal #6: Sliced beef with beans and spinach, and a half cup of rice, 2 glasses of milk and a glass of water.
Training
~Cardio Circuit 25mins
~it was pretty killer getting back to doing circuits but i liked it a lot got a really good burn. Im definitly feeling it today my abs and legs are killing me. Woohoo pain from working out i missed it.
Wednesday Day #4
Diet
Meal #1: Roast Chicken on Flaxseed whole wheat toast with honey helmans roasted garlic spread and mustard, apple, bottle of water.
Meal #2: yogurt and granola, bottle of water
Meal #3: Smoked Turkey sandwich on Flaxseed whole wheat bread, apple, bottle of water.
Meal #4: Apple, yogurt and granola, water.
Meal #5: 6' Tuna Sub with mustard onions, hot peppers, green olives, pickles, and tomatoes, bottle of water, hand full of almonds.
Meal #6: 6' Tuna Sub w/ same as above and a diet coke.
Training
~missed my weight training today. Jamie and I went to go see a high school rendition of Seussical in Thornhill (produced and directed by Jamies friend) didn't get home till after 10:15pm. Back on track tonight after work.
NOTE:
I think im eating too much bread. But its good bread flax seed whole wheat or just plain whole wheat. Breads are all the carbs that i have in my diet currently. I want and have cut down rice to approx. 2 cups a week added up. what do you think?
its awesome that u cut out rice and are conscious of your bread choices and intake. if anything id change one or both of your snacks of yogurt/granola/fruit. though healthy in terms of overal fat intake, calories and vitamins, its also all sugar based. granola will be a simple/complex carb base, yogurt will be mainly carb based with a little protein, and fruit is all sugar (though good sugar). if possible, split the snack in half and add a protein source. that way u get all the health benefits of your meal, but can still have enough protein for your amount of muscle mass. you will need protein more then anyone else b/c u have the most lean muscle mass so make sure that besides every meal having a protein source, every meal should be protein heavy and moderate carbs.
and if you change ur snacks to be less carb heavy, then the amount of bread you are eating is perfectly fine.
wicked job with the diet though and with keeping conscious of changes needed! woop woop!
Thursday Day #5
Diet
Meal #1: One slice of flaxseed whole wheat bread with peanut butter, apple, bottle of water
Meal #2: Roast Chicken Sandwich Flaxseed WW, bottle of water, and a apple
Meal #3: Granola and Yogurt, bottle of water
Meal #4: Granola, Apple, Bottle of water
Meal #5: (BACA) Rice w/ double chicken and pork chop, ginger ale
before sleep snack: haha a glass of milk :P
Training
~Cardio Circuit (Skipping, Steps, running) 30mins, 1min per excercise.
~once again another intense circuit day awesome job by all
Friday Day #6
Diet
Meal #1: Plum Banana 2 tbsp of peanut butter, bottle of water
Meal #2: 5 Slices of Turkey, apple, half cup of granola, bottle of water
Meal #3: 3 Slices of Turkey, granola, bottle of water
Meal #4: PHO 99 small bowl of noodle soup, tea, water
Meal #5: Chicken Greek Salad, Diet Pepsi
Training
~no training today
Saturday Day #7
Diet
Meal #1: WW wrap with turkey and mustard, glass of milk, banana
Meal #2: 2 eggs piece of WW toast, milk, apple
Meal #3: WW wrap with turkey and mustard and glass of milk
Meal #4: Sliced beef with onions, half cup of rice, glass of water
Training
~weight day was great. Haven't lost too much strenght in the lifting area. Still pushing similar weight from before. Today was a feel out day though see where my muscles are in terms of strenght did BFL weight training. Looking forward to next session where im gonna increase the weight.
Sunday Day #8 A NEW WEEK
Diet
Meal #1: 2 Eggs, 2 WW toast, Banana, Glass of milk.
Meal #2: Turkey WW wrap w/ mustard, yogurt and granola, glass of milk.
Meal #3: Turkey WW wrap w/ mustard, apple, glass of milk.
Meal #4: Minced Lean ground beef with mixed veg., bottle of water.
Meal #5: Minced Lean ground beef with mixed veg., WW wrap, glass of milk.
Training
~ Cardio day: first 15mins did skipping on and off waiting for my elliptical to free up. Did 25mins on the elliptical. Note to self don't do it with a hoodie on. I was sweating like a MOFO it got annoying when it kept going in to my eyes and burning haha.
your diet looks exactly the same i thought you were going to alter it a bit to the suggestions...just saying thats all that i've noticed
Monday Day #9
Diet
Meal #1: WW turkey wrap with mustard, 1/2 cup of yogurt with handful of granola, bottle of water
Meal #2: Apple, handful of granola, 2 tbsp of peanut butter, bottle of water
Meal #3: WW chicken breast wrap with mustard, apple, bottle of water
Meal #4(Cheat Meal): Hon Ten Sushi all you can eat but not too overboard haha. For the most part everything was healthy just a lot of it. Aside from the spicy salmon sauce haha.
Training
~ NADA slept :P
My diet isn't the same it has actually changed. I have cut down on carbs. I have wraps now instead bread and more protein so either just eat the turkey or chicken or if im having a wrap loud up on the protein. As for snacks ive cut down the amount use to be 1 cup of yogurt with granola now its a half cup and a handful of granola. Im not cutting carbs out completely thats for sure. Thanks for lookin out but it has changed my friend. Let me know when you start listing what you eat.
Tuesday Day #10
Diet
Meal #1: WW Chicken Breat wrap w/ mustard, 1/2 yogurt w/ granola, bottle of water.
Meal #2: Ground beef with Mixed Veg, Apple, Bottle of water
Meal #3: Almonds, Bottle of water, Apple
Meal #4: WW Turkey wrap with mustard, Bottle of water
Meal #5: Chilli, Glass of Milk
Meal #6: (BACA) Pork Chop & Chicken with rice, glass of water.
Training
~Muscle Toning: Consisted of various upper body workouts 4 sets per upper body part 20reps on usual starting weight for BFL. Got a good pump outta the workout and got a good sweat going after awhile. Cardio tonight woohoo :P
awesome job with Tuesdays diet!
Wednesday Day #11
Diet
Meal #1: WW Chicken Breast wrap w/ mustard, apple, bottle of water
Meal #2: Ground Beef mixed veg., bottle of water
Meal #3: Ground Beef mixed veg., apple, bottle of water
Meal #4: Chicken Congee, glass of milk
Meal #5: WW bread and can of tuna
Meal #6: Lean ground beef tomato sauce I made for the lasagna on monday, glass of water
Training
~Cardio on the elliptical. It was pretty balls cause i only got in 18mins cause we had to leave the gym. Got a good sweat going though so i guess thats ok. Tonight is more cardio not sure if the guys are running a circuit, if not try to do at least 25 to 30mins on the elliptical.
Thursday Day #12
Diet
Meal #1: 1/2 cup of yogurt with handful of granola, apple, bottle of water, handful of almonds.
Meal #2: WW Turkey Wrap w/ mustard, bottle of water
Meal #3: Ground Beef with mixed veg., apple, bottle of water
Meal #4: 6' Roasted chicken sub (double meat) honey mustard and veg. granola bar.
Training
~none. tired long ass working day IFSE.ca and Valleys.
Friday Day #13
Diet
Meal #1: 3 eggs, granola with milk, glass of milk.
Meal #2: Half Chicken, steamed veg., garden salad, country rice, diet pepsi.
Meal #3: Halibut and shrimp in a curry tomatoe onion mushroom sauce, grilled assorted veg., bowl of half brown half white rice, half can of diet coke.
Training
~BFL weight training. Gt a good pump almost able to do 2 plates for max intensity for BFL. Felt really good. Bike for like 10 to 15mins or so before my butt started to hurt like crazy haha soo bad.
NOTES: Eating day wasn't too good didn't get enough meals in finding it harder when im not at work with all my food there haha
Saturday Day #14
Diet
Meal #1: CHEAT MEAL at Rob's
DONE and DONE hahaha soo bad
Training
~ nothing woke up at 1130pm went to robs at 1pm
Sunday Day #15
Diet
Meal #1: CHEAT MEAL at my house family party
DONE and DONE hahaha i know i know friggin holidays
Training
~Cardio: elliptical 30mins. pretty intense cardio sweated through all 3 of my shirts it was pretty nasty haha quads still sore from using prostate bike with rob and mara.
Monday Day #16
Meal #1: Granola and yogurt, apple, bottle of water
Meal #2: 12' Tuna sub, bottle of water
Meal #3: Bowl of rice, sliced beef with mushrooms and onion.
Meal #4: California Salad (bacon, double chicken, etc.
Training
~attempted to go to the gym but it was packed as per usual at around 5pm. Didn't stay because I was pressed for time to go to the jays game.
NOTES: Diet was hard today cause i haven't gone grocery for the week. so getting in proper meals was hard.
12 foot sub?!?!?!?! wowzers!!! just kidding i knew you meant 12 inch lol. but i suggest we try a 12 foot sub someday lol.
Tuesday Day #16
Diet
Meal #1: Granola yogurt, can of tuna, apple, bottle of water
Meal #2: Chicken salad with almonds and 3 tbsp of greek dressing, bottle of water
Meal #3: Chicken breast ww flaxseed wrap with mustard, glass of milk
Meal #4: Turkey ww flaxseed wrap mustard and 1tsp of mayo, glass of milk, bottle of water
Training
~Cardio Circuit (30mins) ya it was pretty killer i was struggling at some points. i think it was the big gym that killed me im much rather prefer the squash court for fast transitions and a shorter run hahaha oh well next time i guess.
Wednesday Day #17
Diet
Meal #1: WW flaxseed chicken breast wrap w/ mustard, plum, bottle of water, all bran bites
Meal #2: WW flaxseed chicken/ham wrap w/mustard, bottle of water
Meal #3: all bran bites, 1tbsp of peanut butter, plum, bottle of water
Meal #4: WW flaxseed turkey wrap w/ mustard, bottle of water
Meal #5: Cheat Meal cause i had nothing else at home FACK! instant noodles
Meal #6: 6" tuna sub on WW w/ veg and honey mustard, diet coke
Training
~Weight training today was pretty balls. Forgot my lifting gloves and straps and without those i can't lift much i get pains in my hands and my grip isn't the same cause my hands are soo soft and sensitive hahahahha. A lot of my sets were cut short because of it.
Thursday Day #18
Diet
Meal #1: WW flaxseed Turkey/Ham wrap w/ mustard, plum, bottle of water
Meal #2: All bran bites, apple, PB, 2 slices of turkey (happy jen lol), bottle of water
Meal #3: WW flaxseed Turkey/Ham wrap w/ mustard and roasted garlic mayo, 2 plums, bottle of water
Meal #4: WW flaxseed Turkey/Ham wrap w/ mustard, bottle of water
Meal #5: Baked salmon, 1/4 cup of rice, bottle of water
Training
~No training OFF DAY!
Friday Day #19
Diet
Meal #1: WW turkey & ham wrap w/ mustard, 2 plums, bottle of water
Meal #2: 10 oz steak, creole rice, steamed veg, glass of water
Meal #3: WW Turkey & ham wrap w/ mustard and roasted garlic mayo, 2 plums, apple, bottle of water
Meal #4: Half Chicken, 3/4 rice, greek salad, sauteed mushrooms, whole grain bun, diet coke
Training
~nada
hey earl.
its good that youre keeping urself accountable for ur downfalls.
but dont forget to start making steps towards a positive change.
i dont mean to sound like a typical health mag article, but mentality does play a huge part in how well one works with a program thats intended to be as supportive as this one.
when you do take a cheat and/or miss the gym think about how crappy you feel. then think about how good it feels after a really healthy meal and/or a crazy hardcore workout at the gym. it's awesome. i know you've felt it before. focusing on these confidence levels will really drive your motivation. it'll push you to trudge your way to the gym that day. because after all the sweat and tears, you'll be happy that you made the healthier choice.
just keep on truckin'. we all are. and at times it does/will suck. but in the end, its for the greater good.
see you at the gym!
Awwww Jen.
*tear.
April 23: Earl Falco said,
"...i couldve used the time to catch on my journal entries but that starts fresh today."
*ahem*
I am waiting. lol.
:D
*ahem*
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