Ionized83’s BodyBlog

So today a cell phone issue interupted my regular routine of going to the gym and hitting my shoulders. Nonetheless, I’m going to hit them later this evening before starting work at 2000.

Something strange happened though and it’s a huge triumph that I’ve acknowledged now.  At the cell phone dealer-which took a good hour to correct some billing issues, I kind of felt: man I can’t hit the gym now, then this little voice came in my head…

"screwed up my day, lets go down to the end of the plaza and have some chinese! all you can eat buffet -to make matters worse!"

So as I’m contemplating this, and heading that way, I’m like yea it’s cool, I can work it off later! Then at that very moment almost to the doors to the China 1 Buffet, I was like "NO!" It’s not worth it, and went home and had my first meal of the day-my oats and flaxseed with egg whites, and 2 whole eggs. I felt accomplished that I had triumph over that urge!

As I sit here and type this I had another urge a little while a go -on going down to the hospital lobby and perhaps eat something sweet- a ding dong or browing type food from the vending machines (aka) the fat machines! Instead though I prevailed and went to my fridge where I had my food; that I had prepared at home before coming to work.

Right now I’m eating my almost 2 cups of Broccolli, baked skinless chicken breast on a whole wheat low carb wrap! Suprisingly its satisfying!  So I think I am definitely making progress when it comes to re-programming my inner eating urges! 

I forget where I read this, but in an article they had printed: body transformation is 20%exercise, and 80% diet! I truly believe that, considering the exercising part for me is something I can do and truly enjoy! The eating healthy, and staying on course -I don’t like using the word diet (seems temporary) but with a nutrition plan- is by far a lot more challenging!!

I’m thankfuly I’m staying the course so far!

Best of life, ~Jase

Super "muscle" Oats!

This is a very quick and easy thing to make for breakfast before a heavy day in lifting weights, or to start the day out right with good complexed carbs.

 Ingredients are all mixed, and then microwaved for about 1 minute, mix again and microwave for another 1-1.25 minutes.

You’ll need:

• Weight Control Maple Brown Sugar Instant Oatmeal (1 Pack)
• 1/2 Cup Blue Berries
• 1 Cup Skim Milk
• 1/4 Cup Split Almonds
• 1 Scoop 100% Whey (Vanilla)
• 2 Tbsp Ground Cold-Mill Flaxseed

Total Nutrition:

• 662 Calories
• 237 Calories from Fat
• 25g Fat
• 3g Sat. Fat
• 0g Trans Fat
• 6g Poly. Fat
• 2g Mono. Fat
• 45mg Cholesterol
• 556mg Sodium
• 795mg Potassium
• 66g Carbs
• 15g Dietary fibers
• 4g Soluble fibers
• 23g Sugars (Sugar Content is from Skim Milk and Blue-berries)
• 45g Proteins

This taste very good all combined and is suprisingly filling. I normaly add 2 Eggs to it too, on the side.

 Best of life!

JASE

Food Journal: July 10^th and 11^th 2008.
 

Meal One/1230/7-10-2008

(Woke up hungry after sleeping for approximately 4 hours. After this meal, I went back to bed for 2 more hours)
 
2 Light Sargento Mozzarella Cheese Sticks

3 Slices of Lean White Turkey Meat

1Cup Skim Milk

1 Low Carb Whole Wheat Tortilla

Meal Two/1700/7-10-2008

(Meal before Back Workout)
 
1 Whole Egg

6 Egg Whites

1 Light Sargento Mozzarella Cheese Stick

2 Tbsp Light Daisy Sour Cream

#2 Low Carb Whole Wheat Tortillas

2 Tbsp Ortega Taco Sauce

½ Grapefruit

Meal Three/1930/7-10-2008

(Post workout protein/carb. Drink from Back workout)

 
16oz Propel Fit Water Kiwi-Strawberry (mixed with)

2 Scoops Isopure Mango Peach Protein

1 Med. Banana

Meal Four/2100/7-10-2008

 
4oz Lean Turkey Burger

1Cup Broccoli

Meal Five/2300/7-10-2008

 
¼ Cup Split Almonds

½ Cup Low Fat Cottage Cheese

1 Light Sargento Mozzarella Cheese Stick

Meal Six/100/7-11-2008

 
4oz Lean Turkey Burger

2 Light Sargento Mozzarella Cheese Sticks

1Cup Broccoli

Meal Seven/330/7-11-2008

 
1 Tbsp Smart Balance Nat. Peanut butter

2 Tbsp Ground Flaxseed

Wt Cntrl Maple Brown Sugar Instant Oatmeal

110g Chopped Celery Sticks

Meal Eight/700/7-11-2008

2 Scoops Vanilla 100% Whey Protein

 
 
Total Nutrition:
 
2,528 Calories

872 Calories from Fat

92g Fat

23g Sat. Fat

0g Trans Fat

8g Mono. Fat

7g Poly. Fat

580mg Cholesterol

5,127mg Sodium

3,233mg Potassium

157g Carbs

30g Dietary Fiber

4g Soluble Fibers

56g Sugar

271g Proteins

 

Resting Metabolic Rate to Maintain 240 lbs= 2,866 Calories

Working the Night Shift in Healthcare & Staying on Track with a Diet:
 
To everyone who doesn’t know, I work in the radiology field, and cover the night shift from 2000 to 700 the next day.  I love my job, but in trying to loose weight it is hard with these ridiculous hours.   Not only is that a challenge, but I also work a some-what bizarre and cool rotation.

I have a rotation where I work 5 nights, have 4 nights off and then back on for 5 more nights. This rotation then reverses and I have 5 nights off, 4nights on, and another 5 nights off.  So it comes down to a 5/4/5/5/4/5 split.

Well in collaborating with individuals on here, and tweaking my food journal-I have developed using the excel program on my laptop- I have devised, what I think is a good plan, and will share this as I go along.

I believe it is with consistency and dedication in both keeping my food journal and regular exercise-I will reach my goal in loosing 40lbs.

Here is my Food Journal for July 9^th through the 10^th.  This is transitioning from my last night off to my first night on for a 5-night stretch.

 Meal ONE/0430/7-9-2008:

(After a four-hour transition snooze)

• Weight Control Oatmeal
• 1 Med. Banana
• 2Tbsp Ground Flaxseed
• 1Scoop 100% Whey Protein
• 8oz Propel Fit Water Kiwi-Strawberry

Meal TWO/0630/7-9-2008:

(Post leg workout shake.)

• 16oz Propel Fit Water Kiwi-Strawberry
• 2Scoop 100% Whey Protein
• ½ Grapefruit

Meal THREE/830/7-9-2008:
(First meal after my Post-workout shake)

• 1 Whole Egg
• 6 Egg Whites

Meal FOUR/1530/7-9-2008:
(I was craving this after waking up from around 6 hours of sleeping, so I gave in. Pre cardio-snack)

• ½ Avocado

Meal FIVE/1830/7-9-2008:
(Post Cardio Meal)

• 2Tbsp Light Miracle Whip
• 2Tbsp Mustard
• 1 Tbsp Light Smart Balance Spread
• 2 Cups Green Beans
• 3 Slices of Lean Turkey Meat
• 2 Scrambled Eggs

Meal SIX/2130/7-9-2008:
 

• 2 Light Sargento Mozz. Cheese Sticks
• ½ Med. Sweet Potato
• 4oz Lean Turkey Burger

Meal SEVEN/Midnight/7-10-2008:
 

• ½ Cup Low Fat Cottage Cheese
• ½ Grapefruit

Meal EIGHT/0215/7-10-2008:
 

• ½ Medium Sweet Potato
• 4oz Lean Turkey Burger
• 110g Chopped Celery Sticks

Meal NINE/0430/7-10-2008:

• 3oz Bumble Bee Tuna in Water
• 1Tbsp Light Miracle Whip
• ¼ Cup Split Almonds

Meal TEN/0630/7-10-2008:

(Pre Cardio Meal for Morning, I do this right before bed.)

• 1Scoop 100% Whey Protein

Total Nutrition Values:
 
2606 Calories
904 Calories from Fat
97g Fat
23g Sat. Fat
0g Trans Fat
4g Monounsaturated Fat
11g Polymonounsatured Fat
1,080mg Cholesterol
4,297mg Sodium
2,887mg Potassium
187g Carbohydrates
34g Dietary Fibers
4g Soluble Fibers
67.5g Sugars
247g Proteins.
 Percentage Break Down:

• 35% FAT
• 38% PROTEINS
• 29% CARBS
• 10% SUGARS

Calculations:

Daily Basal Metabolic Rate At Rest to Maintain 240 lbs equals: 2,866 Calories

Calories Taken-In With my Diet: 2,606-2,866= Negative -260 Calorie Difference

Total Workout Caloric Burn for the 2 days: -1,690

Total Caloric Expenditure: -1,950

** Comments and Adivce Always Appreciated! **

So here is how the first meal went after my PWOS, which was one hour from the time.

Meal One: Body-Builders Egg Casserole (All Mixed Together)

1/2 Grapefruit (studies show it helps w/fat loss)

1 Whole Egg

3 Lean Slices of White Turkey Meat

2 Cups of Green Beans

1 Tbsp Smart Balance Omega Light (for the beans)

2 Tbsp Light Miracle Whip (so i can choke it down lol)

2 Tbsp Mustard (again so I can choke it down)

Total Nutrition:

462 Calories

171 Calories from Fat

17g Fat

3g Sat. Fat

2.5g Mono. Fat

3.5g Poly. Fat

255mg Cholesterol

1,490mg Sodium

633mg Potassium

37g Carbs

8g Dietary Fiber

14g Sugar

43g Protein

Supplements:

2 Mega Men Sport Vitamins (Time Release)

100mg Niacin

x2 85mg Baby Aspirins (Tons of benefits on the body)

100mg CLA

400mcg Chromium Picolinate

500ml h20

This is what I did today for the AM:

9am Turbo-Kick, on an empty stomach, woke up at 830am and got ready and was there on time.

At 830 upon waking up I took x3 Pills BCAA’s

Along with x2 Pills Lipo 6x Fat Burner

Drank 1 Liter of water during cardio, and right after at 1000am, I did shoulders- PICS to prove it. Going light for better control-I’ve been "swinging w/the heavy weights and I know that’s not GOOD!" 
Total Caloric Burn on Empty Stomach: 1,721 (YEA!)

So here is what I did post workout:

x3 Pills BCAA’s
x2 Pills Glutamine

8oz Propel Fit Water Kiwi-Strawberry

10 Calories
0 Fats
35mg Sodium
3g Carbs
2g Sugar
10% Vit. C
10% Vit.E
25% Niacin
25% Vit. B6
4% Vit. B12
25% Pantothentic Acid

This was mixed with: 100% Whey Protein

120 Calories
20 Calories from Fat
2g Fat
1g Sat. Fat
40mg Cholesterol
100mg Sodium
180mg Potassium
4g Carbs
2g Sugar
20g Protein

Total Nutrition Post Workout:

130 Calories
20 Calories from Fat
2g Fat
1g Sat. Fat
40mg Cholesterol
135mg Sodium
180mg Potassium
7g Carbs
4g Sugar
20g Protein

Meal 4 Turkey Tacos/ Low Carb

1. 4oz Jenni-O Ground Turkey
2. 2 Low Carb Whole Wheat Tortillias
3. 2 Light Sargento Mozz. Cheese Sticks
4. 2 Tbsp Light Sour Cream
5. 2 Tbsp Ortega Taco Sauce
6. 500ml h2o

Total Nutrition:

• 470 Calories
• 215 Calories from Fat
• 23.5g Fat
• 7.5g Saturated Fat
• 110mg Cholesterol
• 1,205mg Sodium
• 20g Carbohydrates
• 6g Dietary Fiber
• 4g Sugar
• 43g Protein

Meal 3/ Snack:

1. 500ml h2o
2. 1/2 Cup Cottage Cheese
3. 1/2 Grapefruit
4. 1/4 Cup Split Almonds

Total Nutrition:

• 292 Calories
• 141 Claories from Fat
• 15g Fat
• 1.5g Saturated Fat
• 10mg Cholesterol
• 400mg Sodium
• 479mg Potassium
• 25g Carbohydrates
• 5g Dietary Fiber
• 15g Sugar
• 19g Protein

NOTES: Quick fix, in between meals. I always pre-package my Split Almonds in Snack bags of 1/4 C (one serving) as well as pre-containing my Cottage Cheese in 1/2 Cup Containers. That way they’re easy for on-the-go!

Best of life!

JASE

NOTE: This is post my cardio workout; Total caloric burn was 850. (1hour between Treadmil & Eliptical)

• Lipo 6 was taken 30minutes before my workout, w/500ml h2o

Meal Two:

1. EAS Myoplex Lite Protein Choclate Drink
2. 1Medium Banana
3. 2 Mozzarella Cheese Sticks
4. 2 Slices of Arnold All Natural Wheat Bread
5. 3oz Bumble Bee Albacore Tuna
6. 1Tbsp Light Miracle Whip
7. Niacin
8. CLA
9. 500ml h2o

Total Nutrition:

• 685 Calories
• 129 Calories from Fat
• 13g Fat
• 3g Saturated Fat
• 3g Polyunsaturated Fat
• 75mg Cholesterol
• 1,736mg Sodium
• 917mg Potassium
• 85g Carbohydrates
• 10g Dietary Fiber
• 18g Sugar
• 58g protein

*NOTE: Sodium is high, but w/adequate water in-take and exercise/sweat-electrolytes counter-balance it.

Ok, so for anyone out there who is trying to maintain Complexed Carbohydrates, I just wanted to inform you guys to pay close attention on the ingredients.  I was pretty surprised to find that the Whole 100% Sara Lee Bread I had purchased was laced w/High Fructose Corn Syrup!!  WTF? RIGHT? This is the sad truth in the American Diet on these companies sneaking in the bad shit, when EVERYONE on here is trying to become healthier. Well good news, at least for those in the USA; I found a bread that is Natural:

• ARNOLD NATURAL WHEAT BREAD “The original Brownberry Recipe”

Total Nutrition and Ingredients:

PER ONE SLICE:

• 100 Calories
• 15 Calories from Fat
• 1g Polyunsaturated Fat
• 240mg Sodium
• 18g Carbohydrates
• 2g Dietary Fiber
• 2g Sugar
• 3g Protein

INGREDIENTS:

1. Cracked Wheat
2. Water
3. Unbleached enriched wheat flour/malted barley/reduced iron/niacin/thiamin/mononitrate/riboflavin/
4. Folic Acid
5. Sugar
6. Soybean Oil
7. Salt
8. Grain Vinegar
9. Soy lecithin
10. Whey
11. Soy Flour
12. Nonfat Milk

 WHAT IS MISSING FROM THIS BREAD? THE BAD, BAD, AND BAD!

• NO ARTIFICIAL FLAVORS, COLORS
• NO PRESERVATIVES
• NO HIGH FRUCTOSE CORN SYRUP !!!!!!
• NO TRANS FATS

FOR A HEALTHY LIFESTYLE THIS BREAD OFFERS:

• GOOD SOURCE OF FIBER
• GOOD SOURCE OF 10 VITAMINS AND MINERALS
• 11 GRAMS OF WHOLE GRAINS PER SLICE
• LOW FAT AND CHOLESTEROL FREE FOOD

I hope this has helped anyone that is staying true in concerned what they put in their body.

Best of life!

JASE