Ionized83’s BodyBlog

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

*NOTE: I work 3rd shift, so my sleeping hours are not of the norm, but I do the best I can in getting my body the rest it needs. I try and eat every 2 1/2 to 3 hours. Sometimes I don’t get in the next meal/snack till 3 1/2 hours, but I try my best. Here is today’s Breakfast break-down:

1. 500ml h20
2. BCAA’s
3. 1 Whole Egg
4. 6 Egg Whites
5. 1/2 Grape Fruit
6. 1 Weight Control Instant Oats Maple Brown Sugar (only 1g of sugar in this)
7. 2 Tbsp ground Flaxseed (GNC makes a good brand for around $8.00)
8. #2 Mega Men Vitamins
9. #2 Baby Aspirins
10. #1 CLA (Conjugated Linoleic Acid)
11. #1 Niacin

Total Nutrition:

• 518 Calories
• 157 Calories from Fat
• 16g Fat
• 4g Saturated Fat
• 2g Monosaturated Fat
• 6g Polymonosaturated Fat
• 225mg Cholesterol
• 890mg Sodium
• 469mg Potassium
• 47g Carbohydrates
• 12g Dietary Fiber
• 3g Solubale Fiber
• 9g Sugar
• 47g Protein

NOTES: This usually takes me about 35 minutes. That is preparing it and eating it at a regular pace.  Allows me to feel full without being stuffed. Great energy starter for the day. Best of life - JASE

1. Isopure Zero Carb Mango Peach
2. 300ml H2o

Total Nutrition:

• 210 Calories
• 125 Calories from Fat
• 1g Fat
• .5g Saturated Fat
• 10mg Cholesterol
• 340mg Sodium
• 810mg Patssium
• 50g Protein

*NOTES: This is an excellent source of protein before bed, considering that it has no carbs.  It mixed great too with plain oh water.

1. 500ml  h20
2. #2 Mozzarella Cheese Sticks
3. #5 Slices of Lean Turkey

Total Nutrition Value:

• 250 Calories
• 125 Calories from Fat
• 12.5g Fat
• 3g Saturated Fat
• 70mg Cholesterol
• 1,760mg Sodium
• 7g Carbohydrates
• 32g Protein

NOTES: This is a very quick and easy (sort of snack to get in a good amount of protein quickly in between the bigger meals).   I work 3rd shift, so the times I eat are probably not of the norm. I’m going to start putting in the times I have my meals to better keep track.  I have one more meal to add in for yesterday-then I’ll start the new entries. Best of life-JASE.

1. 500ml h2o
2. 3oz/85g Bumble Bee Albacore Tuna in Water
3. 1tbsp/16g Light Miracle Whip Dressing
4. 1C/226g Low Fat Cottage Cheese
5. 110g Cut Celery Sticks
6. x1 Pill CLA (Conjugated Linoleic Acid)

Total Nutrition:

• 285 Calories
• 47 Calories from Fat
• 5g Fat
• 1g Saturated Fat
• 1g Polymonosaturated Fat
• 65mg Cholesterol
• 1,383mg Sodium
• 320mg Potassium
• 17g Carboyhdrates
• 2g Dietary Fiber
• 13g Sugar
• 44g Protein

NOTES: Try to keep my Carbs low with meals in the evening, considering my body is not in any strenuous physical activity to really burn them off. The Carbs that I do eat are always complexed, and the Sugars are from natural sources for the most part. The only simple Sugar I used in this meal plan was the 1g from the Light Miracle Whip-in which I use for mixing my Tuna.

1. 500 ml H2o
2. BCAA’s x3 Pills
3. Glutamine x2 Pills 
4. #1 Scoop of 100% Whey Protein Vanilla
5. 240ml Skim Milk
6. 1 Medium Banana
7. 1Tbsp Smart Balance all Natural Peanut Butter-Smooth
8. Niacin x1 Pill

 Total Nutrition:

• 415 Calories
• 99 Calories from Fat
• 10.5g Fat
• 1g Saturated Fat
• 6g Monosaturated Fat
• 1g Polymonosaturated Fat
• 45mg Cholesterol
• 286mg Sodium
• 1,152mg Potassium
• 46.5g Carbohydrates
• 4g Dietary Fiber
• 29g Sugar
• 33g Protein