Day 48 - June 20, 2013

Weight:             238.8 lbs.
Body Fat %:     32.5%
Composition:    77.6 lbs fat / 161.2 lbs. lean body mass
H20 %:            48%  (114.6 lbs)

I've been calling it "clear diet fruit flavored soda," but it's actually name is Clear American Naturally Flavored Sparkling Water Beverage, but that's a pretty long name.

Breakfast was my standard McTazin, named after my wife.  I think it's a good healthy way to start the day.  There's a turkey sausage patty, an egg, some cheese and a multi-grain English muffin.  I washed it down with a cup of green tea and a slice of watermelon (more carb).

I finally purchased some ricotta cheese, which allow me to make a few different smoothies.  So, I was able to make a "Whey Too Good Smoothie" for my late morning/early afternoon (normally around 11 am) snack/meal/etc.  It was thick and rich.  I used some of the frozen turkey  meatballs that have been in my freezer for forever to make a meatball sandwich for lunch.  I poached them in some marinara, but the sauce defrosted the balls, but doesn't seem to penetrate or add any tomato flavor to them. Anyway, I tossed them on top of a whole-wheat bun.  I finished with a few baby carrots.

I added more turkey meatballs to some spaghetti and marinara for my carby post resistance training workout meal.  I rounded things off with some green beans and a Kiwi-Strawberry Clear American.  I think I fell asleep before I had any dessert.



Breakfast:
1 McTazin: Multi-grain English Muffin, turkey sausage patty, egg and cheese
1 cup green tea
Slice of watermelon
16 oz water


Mid-morning Snack:
1 serving Whey Too Good Smoothie: chocolate milk, banana, yogurt, pecans, ricotta cheese, flaxseed and whey

Lunch:
Meatball Sandwich
5 baby carrots
16 oz water

Post-workout out meal:
1 serving Whey Too Good Smoothie

Dinner:
Spaghetti & Balls
microwaved green beans
1/2 L Kiwi Strawberry Clear American Naturally Flavored Sparkling Water Beverage (Zero calorie)

Dessert:
?????

we'll see what the scale says tomorrow ...

Day 47 - June 19, 2013

Weight:             239.8 lbs.
Body Fat %:     32%
Composition:    76.7 lbs fat / 163.1 lbs. lean body mass
H20 %:            48.5%  (116.3 lbs)

I hurt my knee during yesterday's workout.  I took the advice of PT guy and tried to do squats, which always hurt my knees. I've been doing this long enough, to know to listen to my own body.  So, I iced it when I got home.

I hope the time on the treadmill and bicycle today warmed it up and stretched it out sufficiently.

Same breakfast today as yesterday, then a smoothie for mid-morning (really late morning).  Same lunch too.

After getting home from the gym, I slammed my chocolate milk and a random protein shake sample the Rush Nutrition people were handing out at the gym. Just to be consistent, I had the same dinner as yesterday as well, throwing in a side salad with balsamic dressing.



Breakfast:
1 McTazin: Multi-grain English Muffin, sausage patty, egg and cheese
1 cup green tea
16 oz water

Mid-morning Snack:
1 serving Neapolitan Smoothie: milk, yogurt, strawberries, flaxseed and whey

Lunch:
Meatball Sandwich w/ marinara

Post-workout out meal:
chocolate milk
random protein shake sample

Dinner:
Cheeseburger w/ cheddar and blue cheese
side salad w/ balsamic vinaigrette

Dessert:
1 serving Neapolitan Smoothie

we'll see what the scale says tomorrow ...

Day 46 - June 18, 2013

Weight:           240.4 lbs.

Body Fat %:     32%
Composition:    76.9 lbs fat / 163.5 lbs. lean body mass
H20 %:            48.5%  (116.6 lbs)

Today I got back on track, ready to to grind away for another 8 weeks (til next review).  I'm trying to get a bit more healthy carb in, especially after my weight training workouts.

I had a McTazin (I named it after my wife) for breakfast with some green tea.  I had a shake to carry me over to lunch.  Lunch was some frozen meatballs poached in bottled marinara sauce and placed on a toasted hamburger bun.  For dinner I made burgers with sweet potato fries.  The fries were baked and could have been a bit more crispy, but they were quite good.

My son and I napped a bit too long, so I had to delay my trip to the gym until after dinner.  I grabbed the rest of my smoothie after my workout, then for my next meal I tried to get some protein and carbs in.  I found a few chicken strips that my wife must have brought home from work/lunch. I made a jelly sandwich, a cookie, and ate the last of the honeydew melon.


Breakfast:
1 McTazin: Multi-grain English Muffin, sausage patty, egg and cheese
1 cup green tea
16 oz water

Mid-morning Snack:
1 serving Neapolitan Smoothie: milk, yogurt, strawberries, flaxseed and whey

Lunch:
Meatball sandwich - 6 balls in marinara sauce on hamburger bun
peach

Dinner:
cheeseburger on multi-grain bun
sweet potato fries
1/2 L of natural flavored sparkling water beverage

Post-workout Meal
1 serving Neapolitan Smoothie

Dessert:
Honeydew melon
2 chicken strips
2 slices bread
grape jam
1 cookie
32 oz water

we'll see what the scale says tomorrow ...

Day 45 - June 17, 2013

Weight:            241.2 lbs.
Body Fat %:     31%
Composition:   74.8 lbs fat / 166.4 lbs. lean body mass
H20 %:            48.5%  (117 lbs )

I was very permissive with my diet today.  I just let things go. I'm still not focused.

I had a Bobbie from Capriotti's  for lunch today.  The Bobbie is like Thanksgiving on a roll (turkey, cranberry and dressing).  Dinner was served at Mr. Lucky's 24/7 @ the Hard Rock Hotel.  The 777 Steak and Shrimp Special (flat iron steak, mashed potatoes, shrimp, and salad with croutons and blue cheese dressing) is a favorite.  You can tell how the economy is doing when you eat it.  The more tender your steak comes, the better things are going.  And vice versa.  Apparently, the market must have taken a fall that day.  The shrimp, mashed potatoes and salad are always the same though, except this time they changed up the croutons.  Less crunchy, more buttery. Not sure if they were better or worse or just different.

I started the morning at the gym, but not working out. I re-upped my membership at Gold's Gym, dropping the MMA membership for basic.  I'll save a couple bucks a month.  New memberships comes with orientation with PT (Physical Training) guy.  Since I've been paying attention to the latest info since 1997, we had a pretty productive back and forth.  His biggest recommendation was to add more carbs to my diet.  Not sure how I feel about that.  He went into how adding a pound of muscle burns an extra 50 calories a day.  Thus, adding 10 lbs of muscle burns an extra 500 calories a day.  That's more calories than most gym workouts or meals. My new goal is to put the emphasis on building muscle.

PT guy described how long cardio sessions can be detrimental, and lead to the body breaking down muscle, instead of building it.  His advice was pretty similar to advice found in the Abs Diet book.  Use HIT (High Intensity Training) intervals for cardio.

Today's workout (brisk walking) was optional, but the lack of focus on diet was not acceptable. I got home, then went back out and drove to Sonic for half price (after 8pm) ice cream shakes.



Breakfast:
1 serving PB&J Smoothie Smoothie: yogurt, milk, peanut butter, banana, strawberries and whey

Lunch:
1/2 - 12" Bobbie from Capriotti's
16 oz water

Mid-morning Snack:
1 serving PB&J Smoothie Smoothie

Dinner:
Steak and Shrimp Special from Mr. Lucky's 24/7:  flat iron steak, shrimp, mashed potatoes and a salad
48 oz diet coke
4, maybe 5,  crackers

Dessert:
Strawberry Shake from Sonic

we'll see what the scale says tomorrow ...

Day 44 - June 16, 2013: Father's Day

Weight:             240 lbs.
Body Fat %:     31.5%
Composition:    75.6 lbs fat / 164.4 lbs. lean body mass
H20 %:            48.5%  (116.4 lbs )

Today is Father's Day and the first day of the next 8 weeks before I review the number again.

Here is the summary of the past 6 weeks:
Weight:          -13.4 lbs

Body Fat %: -4%

Fat (lbs):       -14.4 lbs

LBM (lbs):   +1 lb

H20(%/lbs): +1.5% / -3 lbs

Not bad, but I think I can do better.  I'm going to emphasize getting body fat down and resistance training.

It was hard to focus today.  It just felt very special, because it's Father's Day.  Started out with a card from my little boy that was unexpected and made me feel very happy.  After that I hit the gym, and did my weights workout today.  The rest of the day went off the rails.  Lunch was a (Double) Bacon Cheeseburger from 5 Guys with Cajon Fries and plenty of calorie free Coke beverage. They have the variety machine with all kinds of regular, diet, and zero coke family beverages.  It's called a bacon cheese burger, but its a double (2 patties).

I had a meeting tonight and grabbed dinner on the way home. Dinner was a Box Combo from Raising Canes. There was a 2-4-1 for Father's Day. I couldn't turn that down.  I gave my fries and extra toast to my son.

Dessert was a Blue Moon Short Straw Red Farmhouse Ale.  Pretty Good. Hopefully, I can get things back to normal tomorrow.


Pre-Workout Meal:
12 oz chocolate milk

Lunch:
Bacon Cheeseburger w/ Cajon Fries and assortment of Zero Coke products from 5 Guys

Dinner:
Box Combo (4 chicken Finger, Texas Toast), gave my fries away
48 oz Coke Zero

Dessert:
Blue Moon Short Straw Red Farmhouse Ale

we'll see what the scale says tomorrow ...