anti-bonk’s Mighty Blog

 26 fruit eaten so far just 1 month into challenge: 

Apple, Banana, Bartlett Pear, Plantain, Red Grapes, Black Grapes, Orange, Tangerine, Lime, Clementine, Blood Orange, Ugli Fruit, Cantalope, Pepino Melon, Plum, Nectarine, Peach, Prickly Pear, Raspberries, Blackberries, Black Currants, Coconut, Kiwi, Mango, Figs, Dates

First week is over in my attempt to eat 50 fruit in 3 months. The fruit I ate this week include:

banana, orange, tangerine, dates, raspberries, clementine, blood orange,black grapes, bartlett pear, figs.

Last May I became a member of this website. Since then I have consistently tried to set goals for myself and give myself a deadline to accomplish those goals. Sometimes I am succesful and sometimes not. My goals have varied: weight loss, max bench, amount of  cardio, and nutrition.
In an ongoing effort to motivate myself in bodybuilding and nutrition I keep trying to come up with different and unique goals by asking myself “where am I in a rut that needs tweeking”? Recently my workouts are good, and my cardio is very good. Judging myself right now I believe my most obvious need for improvment is my diet: both in calories consumed and nutritional value. I eat the same foods everyday with little variation: tuna, salmon, oatmeal, bananas and vegetables. Except for my portion size these are all good, but also very monotonous. There are so many varieties of nutritious food out there but I have cheated myself out of the pleasure of enjoying them. No wonder I get frustrated with eating healthy. I have allowed my diet to become very tedious and boring and evidenced by my weight have not controlled my portion size.
So, in order to challenge myself to break up the nutritional monotony I have created one simple new goal for myself. For 3 months, starting April 1st and going to June 30th, 2008, I will attempt to supplement my current diet with a wide variety of fruits which I believe I should be able to get locally. I have comprised a list of 50 different fruits, some of which I have never had and have no idea if I will even like, but that is part of the challenge, to try new things. The beginning of April to the end of June is just over 12 weeks. That is not unreasonable, even to someone who considers fruit the enemy because it is “high in sugar”, this would only take 4 servings of fruit in a week to meet the goal. Anyway…
The rules are simple:
1. The fruit must be fresh (not  be canned or in syrup)
2. The fruit must be eaten raw (not baked in pies or made in a way that defeats the purpose)
3. I must eat at least one of each fruit (ex.- 1 apple) or an equivalent serving size (ex.- 1 cup of pineapple)
4. The fruit may be eaten as a smoothie (the healthy kind- no sugar added)
5. With each fruit eaten I must research the nutritional value, ie… calories, vitamins, grams of sugar, etc…
And here is the list of 50 fruits:
Apple
Banana
Bartlett Pear
Asian Pear
Plantain
Red Grapes
Black Grapes
Pineapple
Orange
Pomello
Tangerine
Tangelo
Grapefruit
Lemon
Lime
Clementine
Kumquat
Quince
Persimmon
Blood Orange
Ugli Fruit
Cantalope
Honeydew
Watermelon
Pepino Melon
Sugarbaby
Plum
Apricot
Nectarine
Peach
Prickly Pear
Bing Cherries
Black Cherries
Blueberries
Strawberries
Raspberries
Mulberries
Black Currants
Passionfruit
Pomegranate
Papaya
Guava
Coconut
Starfruit
Kiwi
Mango
Avacado
Figs
Dates
Cranberries
Here are some additional I will also attempt to find:
Gooseberries, Lychee, Mamey, Loganberries, Sapodilla, Sapote

It’s been awhile since I blogged, but it is not for lack of entusiasm with my program.  That has been going good, but it is rather the same basic routine day in and day out. So blogging my nutrtion and workouts would be rather repititious.  

 I’ve been very faithful to my nutrtion, except for my birthday which was Jan 5th I had 2 pieces of birthday cake. Outside of that I’ve been good.  I am a bit suprised that the weight isn’t dropping faster. So this weekend I may have to sit down and analyze what I can tweek to make better progress. I am thinking I may need to drop the small evening meal 6 after workout.  Outside of that I don’t want to drop the calories much more because I need the protein intake, and I can’t really cut back on the vegetables cause I need the vitamins and minerals.  I don’t know- I guess I have to look at my log book and see if I notice any glaring mistakes in my diet. 

The cardio has been decent, but I still want to up the hours a little to meet my projected goals. Maybe I should throw some jump rope in to the mix. All I know right now is I have a 3 day weekend now, and after a good night recooperating sleep I can get up tomorrow and think more about it after sleeping on it.

Really good workout tonight: Tricep ext- 6X10, 1X8,  Skull Crushers- 4X10, Tricep pushdown- 4X10, Reverse Tricep pushdown- 5X10, Kickbacks- 4X10

1 hr 20 min ex bike 

Meal 1- 3 eggs, black olives, onion

Meal 2- beef jerky

Meal 3- Crab, cod, lima beans, brocolli, stuffing, corn

Meal 4- unslated sunflower seeds, peanut butter

Meal 5- tuna, brussel sprouts

Meal 6- banana, cashews, raisins, peanut butter, protein shake

Into the 2nd week of my program and I feel really good. I really expected the weight to have dropped significantly which it has only dropped about a few lbs, but I do have to say with the workouts I’ve been doing I feel alot harder. So I’m hoping it’s just the disparity between adding muscle that is showing on the scale.  No matter, I feel good anyway.

Today’s nutrition

Meal 1- 3 eggs, onion, black olives

Meal 2- protein shake

Meal 3- 2 chicken tenderloins, 2 slice ham, 1 nf cheese, stuffing, brocolli, spinach

Meal 4- peanut butter, banana, sunflower seeds

Meal 5- bean soup, scallops, shrimp

Meal 6- granola bar, 2 eggs, onion, protein shake

I did a back workout which seemed to really sap me til I was done- I was glad it was over, but looking at the stats I’m not sure why I got tired. Maybe just from the long day at work.

Lat Pull down- 30X1, 10X5,  Seated Row- 4X10, One Arm DB row- 4X10,  Back Ext- 4X25

 Started off the first day of 2008 at the gym doing an Ab workout and finished with 30 min ex bike and 20 min treadmill. The Ab workout I chose for the first workout of the year because it is my least favorite.  So I figured I would push myself a little harder to start the year off.

 My Ab workout consisted of: crunch machine 4X25, Torso rotations 4X25, leg lifts 4X25, Dumbbell side bends 6X20

Meal 1- bean soup, protein shake

Meal 2- Steel protein bar

Meal 3- V8 vegetable juice, scallops

Meal 4- banana, peanut butter, cashews

Meal 5- pork, sauerkraut, mash potatos, n.f. chips

Meal 6- banana, peanut butter, cashews, flax seed

Weigh-In is tomorrow which is the end of the first week of my renewed transformation.  For the most part my first week went very well.  My workouts felt good, worked up a good sweat, pushed myself at times intentionally past the point where it hurt, and most of all my diet is back on track.  I know I have to tweek the diet yet. I have to analyze yet what is and isn’t working for me. But all in all I’m happy with my first week.

Okay, I just got home from my New year’s celbrating and I want to log my nutrition (or lack thereof) for the day before hitting the sack. And yes, I did have a set back this evening but I behaved most of the day. I’m not devestated by it- just get back to it tomorrow since the gym is open til noon.

Meal 1- 3 eggs, onion, black olive

Meal 2- peanut butter, raisins, sunflower seeds (unsalted)

Meal 3- crab, cod, lima beans, brocolli, corn

Meal 4- banana, peanut butter

Meal 5- (Here is where it starts to get a little out of hand) –3 crab cakes w/ tartar sauce, stuffed baked potato, corn, coleslaw, apple pie

Meal 6- pastry, n.f. baked chips, green olives

The one good thing I can say is that a month ago I would have handled this amount of food for one evening and not blink an eye. I was incredibly stuffed and when I realized it I at least had the satisfaction of knowing my stomach must be shrinking if I cannot handle the same quantity of food like I normally can. I’m so anxious to get back on my program tomorrow.

Tomorrow is New Year’s Eve and the gym will be closed by the time I get home.  So I decided to get in some extra cardio today. And now, I am whipped.

This afternoon I got in 1hour 20 min treadmill, then did my bicep workout. Later this evening I went back and did 50 min treadmill and 30 min ex bike for a grand total of 2 hrs 40 min cardio today.

My bicep workout consisted of: Preacher curls- 5X10, Reverse Grip Preacher Curls- 4X10, Concentration Curls- 4X10, Hammer Curls- 4X10

Time to treat myself to some t.v.

Oh, my nitrition:

Meal 1- Brussels Sprouts, onion, small can tuna, protein shake

Meal 2- Steele protein bar (during workout)

Meal 3- small can tuna, protein shake (post workout)

Meal 4- banana, peanut butter, flax seed, raisins

Meal 5- Subway sandwich

Meal 6- banana, peanut butter, almonds, raisins, protein shake

Today’s legs workout and nutrition:

Adductors 4X25, Abductors 4X25, Leg Press 4X10, Leg Ext 4X10, Leg curls 5X10, Calf raises 5X10

40 min Ex bike, 20 min treadmill  

Meal 1- carrot juice, 3 eggs, onion, 1 n.f. cheese

Meal 2- green olives

Meal 3- banana, raisins, cashews, peanut butter

Meal 4- cauliflower, 2 n.f. cheese

Meal 5- crab, cod, protein shake, banana, peanut butter

Meal 6- granola bar