CFO’s BodyBlog

Day 1 - May 15th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo (New Thermo)

Meal 1 - 1 cup Special K, 1/2 cup skim milk

Meal 2 - Shake - 1 scoop whey, 1 cup skim milk, 10g glutamine, 1 banana (small), ice

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Need to refocus! FacK!

So I took some pictures yesterday but they all turned out like crap (IE. out of focus), so I couldn’t really tell if I had made any progress. I think I am going to wait for both my next weigh in as well as my next set of pictures until June 1st (My Birthday!). It’s only 2 1/2 weeks away (wow….reality check), and hopefully I’ll make some decent progress over that time period so I can really see the difference at that time. Like I said before, I feel better overall. I can’t really tell if it shows in the pictures that I have taken. This weeks plan is to up the cardio again, and not miss out on a single workout (not that I have in the past…but just reiterating to myself). Last week I left cardio off of the end of a lot of my workouts, which just wasn’t great, and I need to avoid doing that this week. Once again I’ll only allow one day off, and like usual it will probably be a Thursday or a Friday. That seems to work out best in terms of splitting upper/lower. First mini goal was to make it 3 weeks, which I did….second mini-goal is to make it another 2 1/2-3 weeks until the weekend of the competition some of us are going to watch.

Day 22 - May 14th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo (New Thermo)

Meal 1 - 1 coffee (2 Tablespoons milk, 4 packets of Splenda….typical Monday morning), 1 cup Special K, 1/2 cup skim milk

Meal 2 - Shake - 1 cup skim milk, 1 scoop vanilla whey, 10g glutamine, 2 strawberries, 1/2 banana, ice (I LOVE huge bags of frozen strawberries from Costco…yay!)

Long story after this…don’t ask. Moving forward, resetting the clock back to Day 1 I think.

I continue to take my mind off the fact the scale isnt moving but my body composition has to be. It’s not going to so badly. I look forward to taking pictures tomorrow afternoon to see what they look like. Throughout this week, like I mentioned yesterday I am going to up my cardio and do probably 6 days straight. I have planned to go to the gym later today after my shift is finished for 45 minutes of elliptical. Anyways, not much to say this morning. Status Quo I suppose. It’s 3 weeks tomorrow until my next body fat test. I want to have my old trainer do one on June 4th to see what the difference is.

Day 21 - May 13th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo (New Thermo)

Meal 1 - 1 piece whole wheat toast, 1 tablespoon no sugar jam

Meal 2 - 2 sticks raw pineapple (~1 cup if chopped), 1 cup green tea, Iso-Pro Protein bar

Note - I feel like crap? Not too sure why. Just not feelin it. Hoping by 2pm I feel better so I can max out my cardio workout.

Meal 3 - 1 cup baby spinach, 1/3 cup chicken breast

Gym Time - 45 minutes HIIT Elliptical

Meal 4 - Apple

Meal 5 - 1 fillet pirch, 1/2 cup brown rice, 1/2 cup peas

Water (x500ml) - ~8 bottles - 2 cups of green tea throughout the day

I dunno about today. My workout was decent. I finished the rest of yesterdays today also. I’m not going to log todays food. In general it was decently clean, but it wasn’t as spread out into 6 meals as I would’ve liked. I got pretty busy throughout the day and time just flew by. I’m a little dissapointed to be honest. I did a weigh in today and I’m back up to 150.4lbs. I UNDERSTAND that it’s not only about the scale…but I’m starting to wonder if I’m leaving out too much cardio, and putting too much focus into upper/lower weight training. Not sure. I know I feel better. I see myself every day so in terms of looking better its a bit hard to say. Anyways. I will continue to train. I picked up a new Thermo today, so should be interesting to see what kind of effects that has. I will keep you posted. I also picked up some new bars so when I’m on the run I don’t have to worry about packing a chicken breast, yadda yadda. Overall I had a crappy day in terms of this stuff. Trying to not let it get me down though. Just push through and not give up.

Lesson learned of the day however: Start thinking more about my cardio and refocus on getting 30 minutes a day in either way.

Day 19 - May 11th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo

Meal 1 - 1 cup Special K, 1/2 cup skim milk

Meal 2 - 1 earl grey tea with 2 packets of Splenda, 1 whole wheat english muffin, 1 tablespoon all natural peanut butter

Meal 3 - 1 chicken breast, 1/2 cup brussel sprouts, 1/2 cup brown rice
Meal 4 - 1 whole wheat english muffin, 1 tablespoon all natural peanut butter (I had to have this again…I should’ve never cracked the jar…I love this stuff….LOL!), Shake - 1 cup skim milk, 1 scoop whey, 10g glutamine, ice 

Gym Time - 1/2 of Workout #3 - The freaking fire alarm ironically went off at the gym tonight 1/2 way through my workout after I dragged myself to the gym…LOL…just wasn’t meant to be. The plan is to finish the rest of the workout tomorrow, simply because I want to get it in. I think I only had a few sets of rows, etc. left. So no biggy. Moving forward.

Meal 5 -
Water (x500ml) - 8+ bottles - 1 cup of green tea

Not much to say today…meh. Ticked off I didn’t get my whole workout in, but glad that I have the day off tomorrow so I can make an extra effort. I feel (I just feel, I’m not sure if it’s true or not), like I have stalled on my progress. I think because I see myself every day I can’t see the results right now….I’m hoping thats the case. I’m still interested to weigh this coming Sunday…it’s been actually pretty easy to wait but I think I will be a little upset if I haven’t made a decent improvement from the week before….so here’s hoping. I feel like my diet hasn’t been "squeaky" clean either. I’m not sure what’s giving me that impression…I think it’s a combination of the Earl Grey Teas with splenda, the all natural peanut butter, and the greek salad that kinda make me feel a bit off. As much as I don’t want to start tracking in FitDay, I may not have a choice because I’m pretty sure my macros (food composition) is all over the map right now, and if that is completely off, then my progress will be slowed.

Who knows. I will figure it out. All I know is that I’m on Day 19, with only one cheat, and I’m feeling pretty decent. Hopefully the pics this week will show the difference.

Protein, Carb and Fat Recommendations

1. Each Day You Should Take In 298 Grams Of Protein. This means you are taking in 1192 Calories from Protein.

2. Each Day You Should Take In  149 Grams Of Carbs. This means you are taking in 596 Calories from Carbs.

3. Each Day You Should Take In 50 Grams Of Fat. This means you are taking in 447 Calories from Fat.

4. Each Day You Should Take In 2235 Calories.

5. Each Of Your Six Meals Per Day Should Provide 50 Grams Of Protein.

6. Each Of Your Six Meals Per Day Should Provide 25 Grams Of Carbs.

7. Each Of Your Six Meals Per Day Should Provide 8 Grams Of Fat.

8. Each Of Your Six Meals Per Day Should Provide 373 Calories.

Time is flying. I know I said it yesterday but I still can’t believe it’s almost three weeks. Last nights workout was phenomenal but I got home and felt like crap. I took a couple of Advil and called it a night around 10:30PM. Sleep was great, but freakin alarm went off way too early again. I have this Saturday off so I’m REALLY looking forward to sleeping in. That’s going to be awesome. I’m really having a hard time waiting until Sunday to take my weight. I feel a lot lighter and a lot more energetic so I’m wondering what that reading will be.

I’m going to email that lady about the bike today to see if it’s still available and perhaps to set up a time to pick it up. How exciting!

Day 18 - May 10th, 2007

Supplements - Forgot them all this morning….LOL…was in a rush to get to work because I hit snooze about 4 times.

Meal 1 - 1 Earl Grey Tea with a bit of skim milk and 4 packets of splenda (it was a huge cup…what can I say)…this was a treat this morning and isn’t really a part of the normal routine…but MAN it was a good tea!, 1 piece whole wheat toast, 1 tablespoon no sugar jam

Meal 2 - 1 apple, Shake - 1 cup skim milk, 1 scoop vanilla whey, 10g glutamine, ice

Meal 3 - Large greek salad (lettuce, tomato, olives, feta cheese) with 1/2 packet of Greek salad dressing (oil/etc - ~9g fat, 100 cals)

Gym Time - Night of rest. Needed to recover from training 5 days straight so this is my break for the week.

Meal 4 - 2 chicken breasts, 1/2 cup peas, 1/2 cup whole wheat pasta
Meal 5 - 1 orange, 1 low calorie hot chocolate (~40 cals and much better then the chocolate fudge cake that was sitting on my parents counter )
Water (x500ml) - 8 bottles of water

I’m still torn on this issue. There is a great one that’s almost brand new on a used website in my town. She is selling it for $150 and all of the funds go to breast cancer research, so it’s a pretty decent deal. I’m not really pleased with this lack of cardio thing in the mornings. Although my schedule won’t be this early of a start time forever, I still think that having something in the house would prevent any "early morning cardio excuses". Plus it would mean I could get up and actually watch the news in the morning while I’m biking, which I never get to do anymore. I am thinking that I will go and take a look at it tomorrow night before I go to the gym and probably pick it up. The only other thing I don’t like is that I wouldn’t be able to put it away, at least I don’t think I would. Perhaps I could shove it in the closet. We shall see.

I feel awesome. I am semi-happy with that back picture I took last night. I think that for 16 days in that wasn’t so bad. I am not as soft looking I don’t think, and puny as they might be, my lat development I think is better then previously. One thing I do notice, is that my shoulder development when I compare my left and right side is completely different. This past summer I shattered my forearm and it took me ~16 weeks to recover, which just so happens to be the same arm/shoulder which looks less developed. I am thinking that there is a direct correlation there, and I will have to fix it eventually to ensure I’m symmetrical.

Things seem to be moving slow and fast at the same time if that makes sense. I will be interested to get on the scale this coming Sunday (I finally have a Saturday off, yay). I am thinking that I will see some decent improvement. The general goal is 2lbs per week, and according to the goal tracker on the site, to reach the 135lbs by the time I want to, it’s pretty realistic at 1.22lbs per week. Once I am under 145lbs I will be super motivated to get into the 130s…and then once I’m in the 130s I will be REALLY REALLY pumped. One thing at a time. And no, weight isn’t the only thing that counts, I am aware.

Day 17 - May 9th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo

Meal 1 - 1 piece whole wheat toast, 1 tablespoon no sugar jam

Meal 2 - Shake - 1 cup skim milk, 1 1/2 scoops whey, 10g glutamine, ice

Meal 3 - Asian apple pear

Meal 4 - 1 chicken breast, 1/2 cup brussel sprouts, 1/2 cup brown rice

Gym Time - Workout #2 - This was kick ass. I ate at EXACTLY the right time this afternoon and that fueled an amazing workout. Very happy, very exhausted.

Meal 5 - Shake - Don’t even get me started on this. The usual, but a little ****ed up. I’ll blog about this another time. Argh!

Water (x500ml) - 8 bottles - 1 cups of green tea

Hey Gang…time is flying. I think this is Day 16 with one cheat in between, and starting to notice a difference. I am really going to try and hold off on those pictures so like I said I can do a two week comparison instead of only one. Things are going well. Yesterdays upper body workout was pretty solid. I’m pushing/lifting more weight. My upper back seems really weak. Lat pulldowns are a bitch, and wide grip pull ups are brutal. None the less, last night I made all my full sets and reps of each…which was phenomenal. I’m a little sore today from Sundays leg workout…so I’m debating whether pushing through a leg workout tonight is smart. Perhaps I will just do 30-45 minutes of elliptical and call it a day, then save the leg workout for tomorrow? Who knows, I will figure it out.

Day 16 - May 8th, 2007

Supplements - Multi, Echinacea, Vitamin C, Calcium, Thermo

Meal 1 - 1 apple, 1 piece whole wheat toast, 1 tablespoon no sugar jam

Meal 2 - 1/4 cup mushrooms, Shake - 1 cup skim milk, 1 cup mixed fruit, 1 scoop whey, 10g glutamine

Meal 3 - Small greek salad (lettuce, tomato, feta, oil/vinegar)

Meal 4 - Apple

Gym Time - 45 minutes moderate intensity elliptical

Meal 5 - Shake - 2 scoops whey, 1 cup skim milk, 10g glutamine, 1/2 banana, ice

Meal 6 - Eliminating this for today

Water (x500ml) - 8 bottles….almost…I think…. - 3 cups green tea throughout the day

Note: Definitely not doing legs tonight. My hams have really tightened up over the course of the morning. I will stretch them out when I am there, but I’ll stick to cardio for tonight. I’m thinking a light 30 minutes of elliptical just to loosen up.