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 20 - May 23, 2013

Weight: 247 lbs.

 
Today was a challenge.  A challenge that I had hoped to avoid.  During my last pizza binge, I asked my wife to only bring the leftover pizza home if she was going to eat it for breakfast. I didn't want the temptation sitting in the fridge every time I open the door.  Oh course she said, "sure, honey!"

Breakfast was simple, just like yesterday with some oatmeal, sausage and tomato juice, then came lunch.  I had another round of indecision paralysis.  What was I going to have for lunch and where was I gonna get it?  I almost broke down and ate the pizza that was still sitting in the fridge. I figured that if I chucked the crust, the pizza was mostly tomato sauce, cheese and meat.  Then I looked at the white bread that was the foundation of the pizza and I had to say no. I had a shake from the Abs Diet book instead.

I went to the gym again today to give the little guy something to do in the afternoon.  In the cardio theatre at my Gold's, I watched most of Adam Sandler's Wedding Singer while walking and biking.  Dinner was brown rice and jambalaya again and probably will be for a while (keeping it simple).


Breakfast:
2 Farmer John's pork breakfast sausages
1/2 serving of Old Fashion Quaker Oats
8 oz VB Spicy Tomato Juice
16 oz water

Mid-morning Snack:
1/2 serving salted peanuts

Lunch:
Chocolate Factory Smoothie: chocolate milk, yogurt, peanut butter, whey and flaxseed.
    
Dinner:
1 scoop brown rice
2.5 scoops jambalaya w/ shrimp, chicken and smoke sausage


Dessert:
Several slices of watermelon
15 (unsalted) almonds

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