[mcFreid]

Monday 5/25/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
10:10am:
1 scoop “NOW” Whey Protein Isolate
1 Banana
~1-2tbsp Blueberries
12:45pm:
1 medium Apple
Lettuce Salad, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
4 slices “Vermont Bread Co.” Whole Wheat
7:00pm:
1 small plate Salad with Seafood (Lime Ginger Dressing)
1 plate Seafood Curry with White Rice, Vegetables

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
2x20 (1min rest)
1x21
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

The best word to describe my workout would be satisfying. After a few running days of using treadmills with a slight slope by default I was able to revert back to a neutral grade or maybe even a slight downward sloping treadmill. I know this because of how much easier the run seems. And so my workout I say was satisfying since I am now confident that those days of more intense runs with the other treadmills has improved my overall cardio performance as verified by today’s gym routine.

At night I tried doing pushups with a little less textbook height to guide my form. I’m still not sure if I’m quite hitting below parallel on my downward motion, but it is definitely better than before. I’ll try to get the videos up on Youtube so you can know what I am talking about. I also ended up doing one extra pushup on my last set since I miscounted while doing the movements. That’s always a nice plus: doing one more.


That was the day.




This concludes Entry #172.

[mcFreid]

Tuesday 5/26/09
-------------------------------------------------------------------------
Diet:
6:00am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
12:20pm:
2 slices Rye Bread with Deli Turkey, Lettuce, Tomato, Hot Peppers (Mustard)
1 large Lettuce Salad with Cucumber, Green Pepper, Kidney Beans (Red Wine Vinegar, Balsamic Vinegar, a little Olive Oil)
3/4 medium Apple
7:00pm:
2 plates Cod [cooked with Olive Oil] with a little Black Beans, a little Basmati Rice, a little Guacamole, Onions
1/2 slice “Ezekiel” Sprouted Grain Wrap with Cod [cooked with Olive Oil], Black Beans, Basmati Rice, Guacamole

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm


3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press
30sec rest
1x10x30 DB Bent-Over Rows
30sec rest
2x10x25 DB Bent-Over Rows
30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

I started work today as an intern at PPL Corp and it has messed with my entire schedule. I have it planned out in my head on how I will adapt and you will see the changes in real time as they occur in the coming days. For today though I had to eat at the cafeteria for lunch (which incidentally is run by the same company as my college’s dining plan). I also had to shift my lifting towards later at night.

Nighttime lifting isn’t as bad as nighttime cardio for me so I don’t feel like I was too much affected. In fact even some lifts felt easier such as the squat. Overall though I do think I noticed a slight decrease in strength. Though I don’t believe this was due to the late hour I did opt to decrease my weights for the bent-over rows. For the last few workouts I just didn’t feel like I was getting my full ROM in any longer with the 30 pounders. It may have to do with the same reasons as my shoulders struggling with the 25’s (that is I think the dumbbells are slightly heavier due to the bar here compared to my college’s gym).

It is late and I have to get up especially early tomorrow par my new diet and fitness routine I am setting up. You’ll see what I mean in tomorrow’s entry. Until then, good night.


That was the day.




This concludes Entry #173.

[mcFreid]

Wednesday 5/27/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
1/2cup Dry Steel-Cut Oats
~4oz Chicken Breast
1cup Egg Beaters
Peppers and Onions
12:40pm:
1 plate Chicken Breast, Rice, Vegetables (Cream Based Sauce)
7:30pm:
1 bowl Grilled Vegetable Salad (a little Balsamic Vinaigrette)
1 Chicken Breast Fillet with Tomato [slightly breaded] (a little Balsamic Sauce)
1/2 bowl Spaghetti (Tomato Sauce)
a little Grouper
a little Broccoli Rabe

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
~5min Run
10 Intervals of 30sec Sprint, 1min Jog
~10min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
2x30 (1min rest)
1x31?

That was the workout.



The Day:

I don’t have much time tonight. I will say that I had a harder than usual workout because of how early it was (6:30am) and because of the weather (it was cold and rainy outside). I did it anyway and am happy that I had the discipline to push myself through it.


That was the day.




This concludes Entry #174.

[mcFreid]

Thursday 5/28/09
-------------------------------------------------------------------------
Diet:
5:25am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:20pm:
1 medium Apple
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:00pm:
4 Chicken Breast Tenders [cooked with Pesto] with a little Mozzarella and Goat Cheese
Arugula, Tomato, Onions, Peppers, Cauliflower
Vegetable Ginger Dressing
~1/3cup Quinoa
a little Olive Oil

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~15-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I had to work out at 6:15am today. That’s only around 1/2 an hour after I finished eat breakfast. Yes, it was harder. But, I managed. I know that this is what it will be like for many coming weeks because of my work schedule. I will adapt. To me it’s just another obstacle to overcome and I have overcome many. I look forward to defeating this one.


That was the day.




This concludes Entry #175.

[mcFreid]

Friday 5/29/09
-------------------------------------------------------------------------
Diet:
5:25am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:20pm:
1 medium Apple
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
That was my diet.
6:45pm:
2 small plates Lettuce Salad with Cucumber, Tomato (a little Cheese, a tiny Thick Dijoin Dressing)
a little Zuchinni and Pita Bread with Hummus
1 bowl Mussels with Tomato Broth
1 Chicken Breast Half with a little Mushroom in Sauce and Sweet Potato Puree



The Workout:

ELLIPTICAL:
5min @ ~145spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest


That was the workout.



The Day:

I had an average day at the gym. I mentioned earlier that I was considering upping the weights soon, but now I am backing away from that option. I think last time I upped them too fast and couldn’t quite handle it. Since I am cutting I am satisfied for now of just keeping my lifts where they are now and instead simply focusing more on form and perfecting the movement.

The only thing really to report on is that for some reason the elliptical seemed much harder than normal. Maybe I got an incorrectly calibrated version because instead of my usual 165rpm I was hitting 145 at what felt like equal intensity. It doesn’t really matter though: I just do it for warm-up anyway.

At night I may have eaten too much. It may actually be a good thing. For these last few days with my protein shake gone and my lunches slightly smaller I wouldn’t be surprised if I’ve been a little too severe with my caloric cut. We’ll see in this week’s weigh in.

That was the day.




This concludes Entry #176.

[islander]

Hi Freid! Could the feeling of working just as hard on the elliptical could have been more diet related? esp if you have cut down on protein and were eating lower cals. Also why hesitate to move up in weight? What do you mean by 'couldnt handle' What was your starting deadlift, squat and bench? How long ago was it and when was the last time you went up? Going up in weight dosnt mean throwing a extra set of 25's on there. Just start 5's. Lots of times its more a phycological thing stopping people. I know myself I loaded up 45's when I thought I was putting on 35's and felt normal. Grabbed 25 when i thought I was grabbing 20's. I know people say perfect form perfect form... I think its easy to get caught up in that. The worst thing that could happen is a injury which of course no one wants but you know the movements, you may not have perfect form the first day of a new weight but its usually close enough nothing is going to happen (remember its only a extra 5 pounds) then the next wo your form is back. This is just what I find for me anyway. Im not talking way off but I know how meticulously you watch yourself. 5 pounds on your squat and 10 on your dead in two months is not huge and seems like it should be time to up it a bit more. Esp since you seem to be training for strength. Just my two bits anyway. Ive been checking in thought Id leave a comment this time. Log looks efficient as usual! Did you ever work out your cals?

[mcFreid]

Hey Islander,

Nice to hear from you! I doubt the change in elliptical difficult was diet related. My reason being that none of my other cardio activities for the week seemed to be affected. Also it legitimately felt harder, but I didn't feel "weaker".

I understand your point about going up in weights, but I still think my counter-argument holds. Last time I went up in weights I found myself struggling to hold form for many weeks. It was not as you say a few workouts, but instead almost 2 months. I know it has been awhile, but you must keep in mind that I have been cutting throughout this period. I don't think it is that unusual to not go up in weights while cutting. With that thought I actually believe that the gains I have been seeing are fairly decent since I am at a daily caloric defecit.

When I arrived home from college I was able to start measuring and counting calories. I did this very strict for around a week and measured the results. At a diet of a little over 2100 calories I was seeing around 1-2 pounds of weight loss per week. This leads me to believe that during my time in college I was probably eating around 2500-3000 calories a day, which actually is what I guestimated anyway.

Thanks for checking in,
Michael

[islander]

ahh cutting good point. So when is your next bulk? or are you going to maintain for awhile?

[mcFreid]

Saturday 5/30/09
-------------------------------------------------------------------------
Diet:
7:00am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Pear
Lettuce, Peppers, Cucumber, Onions
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
~2-3oz “Ezekiel” Sprouted Grain Spaghetti
~6-7oz Chicken Breast
Olive Oil
Eggplant, Onions, Tomatoes, Mushrooms, Salsa

That was my diet.



The Workout:

--


That was the workout.



The Day:

Today was a very lazy, do-nothing, day. And it was perfect for that. I’ve had some very long weekdays since starting work and getting up at 5am. It was nice to just take a break; a break from everything.

I do want to mention as well that my legs, especially my left, did feel quite sore today. I take that to be a good sign of a nice, intense, workout that was my lifting session yesterday. Soreness comes and goes for me and I know I shouldn’t be taken it as a consistent indicator. But, I can’t help but appreciate it when it shows itself.


That was the day.




This concludes Entry #177.

[mcFreid]

Sunday 5/31/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.00lb Change: -0.80lb
Lean Mass: 133.92lb Change: -0.74lb
Percent Fat: 7.00% Change: +0.0%
Body Fat: 10.08lb Change: -0.06lb

Progress Pictures:





Thoughts and Opinions:

Though you can’t see it I have definitely been noticing some increased definition in my stomach and abs. I hope that in due time it will be such that lighting won’t make any significant difference and thus what I see in the mirror will show through the lens of my camera. One thing you may have noticed though is the lack of a complete set of pictures. In the morning my camera ran out of battery juice so I wasn’t able to finish up my standard Sunday Morning Routine. Despite this I still got in the most telling of my picture set and in that way today still offers some guidance into my progress.

My weight dropped at a nice rate this week. I was a little disappointed that my percent fat didn’t go down along with it though. This caused the weight loss to appear mostly in my lean mass instead of my body fat. I’m not sure how accurate that truly is as the scales are never perfect. Anyway, the end result is that I should keep up what I am doing. And that is exactly what I plan to do.




This concludes Entry #178 Sunday Morning Edition.

[mcFreid]

Sunday 5/31/09
-------------------------------------------------------------------------
Diet:
6:50am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 small Apple
12:45pm:
1 Ribeye Steak Sandwich [bread roll gutted, steak fat removed]
Lettuce Salad (Sweet Vinaigrette)
Tomato Tapenade
6:40pm:
2 plates Turbot [cooked with Olive Oil], Tomato Salad (Balsamic Vinaigrette)
2 small bowls Cooked Quinoa [cooked with Olive Oil]
Mushrooms, Onions

That was my diet.



The Workout:

PUSHUPS:
1x37 [failure]
SIT-UPS:
1x83 [failure]


That was the workout.



The Day:

I want to start out by saying that all my videos (except for tonight’s pushups) should be on my youtube channel. If you don’t have a link just search for mcFreid in youtube and you’ll find it.

My diet today was a little scary during lunch. I got hit with all sorts of obstacles that I was not ready for. I did my best to make due with the situation handed to me. And in that mindset, I think I faired fairly well. Along similar disappointments I may have also slightly overeaten during dinner. I’ll have to watch out for enjoying my own cooked food a little too much.

I hit a nice 37 reps today of pushups. When considering that they were of perfect form this then comes out to a progression since last time I had form similar to tonight I performed 35. Even better than the pushups were my sit-ups. I annihilated my previous record by pumping out an awesome 83 reps. What a great way to end the week!


That was the day.




This concludes Entry #178.

[mcFreid]

Monday 6/1/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:00pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
2 plates Quinoa [cooked in Beef Broth] with Chicken Breast, Asparagus and Mushrooms [sautéed with Oil]
2 bowls Lettuce Salad (Ginger Vegetable Dressing)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15.5cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

My workout this morning was a little weak. Even though I did hit 13:29 on the treadmill I felt like my mind just wasn’t into it. Afterwards I fell 5 calories short of my normal for the elliptical. Oh well, not every workout can be great. And, it is really early in the morning.

I have to stop eating so much at dinner. I don’t know why I keep doing this. But, I do. It isn’t me and it will change.


That was the day.




This concludes Entry #179.

[mcFreid]

Tuesday 6/02/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:45pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
2 plates Quinoa with Mushrooms, Onions [cooked with Olive Oil], Cauliflower [cooked with Olive Oil], Tuna [cooked with Olive Oil]
2 bowls Lettuce Salad with Tomato (Balsamic Vinaigrette)

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x10x25 DB Shoulder Press [failure on last rep]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

Average day with an average workout and an average diet (I didn’t eat quite as much for dinner).


That was the day.




This concludes Entry #180.

[mcFreid]

Wednesday 6/03/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 plate Grilled Calamari with small Cucumber, Tomato Salad (Sweet Dressing)
1 plate Grilled Swordfish with a little White Rice and Vegetables
1 small plate White Beans with Lettuce [cooked with Oil]

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
~5min Run
10 Intervals of 30sec Sprint, 1min Jog
~10min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

It’s very late for me and I have had a busy day. Like yesterday I must keep this journal short. There isn’t much to report anyway. Good night.


That was the day.




This concludes Entry #181.

[mcFreid]

Thursday 6/4/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 bowl Green Chile Chicken Soup
1/2 bowl Black Beans
1 plate Lettuce Salad with Grilled Chicken, Guacamole, Vegetables (Citrus Chile Vinaigrette)
a tiny bit of Goat Cheese and Walnuts

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
1x31? (1min rest)
SIT-UPS
2x30 (1min rest)


That was the workout.



The Day:

I think I better get used to the fact that my performance in the mornings simply won’t be as good as a little later in the day, more than half an hour after eating. I do my best though and in that way I am satisfied with my workout this morning. The difference isn’t huge anyway in calories burned: it’s just more difficult. And I can live with that. In fact, I welcome it!


That was the day.




This concludes Entry #182.

[mcFreid]

Friday 6/5/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:20pm:
1 bowl Minestrone Soup [contained a little Pasta and White Beans]
1/2 small plate Lettuce Salad (a little Balsamic Vinaigrette)
1/2 bowl Spaghetti (Marinara Sauce)
1 plate Grilled Chicken Breast (Balsamic Glaze) with String Beans

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest


That was the workout.



The Day:

Another average day at the gym.


That was the day.




This concludes Entry #183.

[mcFreid]

Saturday 6/6/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Apple
0.5cup Dry Steel-Cut Oats
~3-4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:30pm:
1/2 plate Vegetables with Greens (a little Vinaigrette)
1 plate Penne Pasta with Chicken and Vegetables (Olive Oil Sauce)
8:00pm:
a little Garbanzo Bean Salad
2 very small Lamb Chops
1 small plate Broccoli Rabe with Garlic [cooked with Olive Oil]
1 small piece Grouper (Sweet Pepper Sauce)

That was my diet.



The Workout:

--


That was the workout.



The Day:

My diet was a little off today from eating out in Manhattan for two of my meals. I think I made fairly healthy choices though and did not overeat. I am slightly concerned about the probability of intaking a lot of unwanted fat in the cooking process of my meals. But, I can’t do anything about that now so I’m trying to push it out of my head. I guess it’s one of the sacrifices you make as I become increasingly into fitness I can no longer simply enjoy food for what it is. But, it is a sacrifice I have no regret nor problem making.


That was the day.




This concludes Entry #184.

[n88tr]

Hey there.

Still working on the log? Still detailed and orderly, lol. Nice to see. Consistency.

Don't take this the wrong way bro, but are you afraid to bulk up and see the weights increase? Gotta put on some size, it would really make you look good. I do applaud all the cardio and monitored eating, don't get me wrong.

Peace.

[mcFreid]

Hey n88r,

Great to hear from you! It's been a while. I take no offense to honest criticism. In fact I wish people would give me more of it! To answer your concern: I think you're correct. The problem is I tried bulking and I just don't have the mentality to do it. I tried bulking before with the goal that I would get a six-pack in the future. It basicaly turned into me trying to gain weight as fast as possible just so I could start losing again. I realize now after trial and error that until I get my final achievement of leanness: that is washboard six-pack abs, I simply won't be able to adequately bulk up. Luckily I am getting closer and closer to that goal everyday.

Thanks for checking in,
Michael

[n88tr]

I think the healthiest and safest approach is to just THINK about what you want to do with your body, what you want to see it become. Thinking about that will make you [hopefully] want to achieve your goals and become a fitter and more muscular person. You have to want it, and also want to do it correctly; ie not eating just to get fat but eating big to have more energy to lift bigger.

It's something you have to realize you either want or don't want. I've heard it a lot and I'm sure we all have at the Dungeon, "I don't want to get big" or "I don't want to get too fat." The fact is if you gain 20 lbs of fat, you can lose it again, it'll just take time. If fitness is your life, and hopefully it is by now as it is mine, losing 20 lbs shouldn't worry you. Can't expect success on the first try [at least I don't], but after a few more you will get bigger and the eating all the time shouldn't bother you. You won't change if you don't want to.

My 5 cents.

Cya and thanks for providing a log that is fun to read and follow along with.

[mcFreid]

Sunday 6/7/09
-------------------------------------------------------------------------
Diet:
8:30am:
a little Grouper
9:30am:
1 plate Egg White Omelet, Lettuce Salad (Vinaigrette)
1 bowl Oatmeal
1 small plate Berries
2:00pm:
1 small bowl Crab Gazpacho
1 Grilled Chicken Wrap with Vegetables
1 Pickle Spear
1/2 plate Lettuce Salad (Sweet Vinaigrette)
7:30pm:
~6-7oz New York Strip Steak
a little Spaghetti [normal and spelt varieties] (Lemon Oil Butter Sauce with Mushrooms and Onions)
2 bowls Cabbage Salad with Cucumber, Tomato (Low Fat Custom Dijon Vinaigrette)

That was my diet.



The Workout:

PUSHUPS:
1x39 [failure]
SIT-UPS:
1x94 [failure]


That was the workout.



The Day:

Again today my eating was not entirely under my control. And again today I am proud of how I handled the situations.

A quick note because I keep forgetting to mention it: my pushup and sit-up videos should now all be updated on YouTube (excluding what will be done today).

I feel like my head wasn’t in the moment for the pushups. I think the rushing around to complete tasks on a Sunday, and the thinking of tasks still to complete, made it so. I did end up doing 39 though, which apparently is an improvement upon last week. But, I feel like my form wasn’t quite there so I’m not sure I should even count it. My form also was lacking with my sit-ups. Though I was slightly more mentally focused, I am still disappointed. Amazingly I hit 94 reps, but again I don’t believe it. I feel like it was a cheated accomplishment. Oh well, there is next week to redeem myself. And that I will do.


That was the day.




This concludes Entry #185.

[mcFreid]

Monday 6/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:45pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:55pm:
1 bowl Black Bean Soup [mostly broth]
~8oz Chicken Breast with Mole Sauce
~1cup Cooked Rice Pilaf
a little Black Beans
Pickled Peppers
That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11cpm, 2resistance
5min @ ~11-12cpm, 4resistance
5min @ ~12cpm, 6resistance
4min @ ~12-13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I was glad to get back on track with my diet today. It felt good to not be guestimating for every meal. Sadly this same welcoming feel did not accompany my workout. Apparently some of last night’s moody feelings followed me into the morning. I still performed decently, but I hit my worst calories burned on the elliptical for a very long time. I normally push for 255 at my best, and usually near that for my average. Today I hit a droopy 246. OK; so that’s not a huge deal. But, I know I can do better and knowing that bothers me. Like last night though, there will always be opportunities to make up for it. And I can’t wait for those opportunities.


That was the day.




This concludes Entry #186.

[n88tr]

How do you know all those little specifics of your cardio there? Do you stop and write it all down or can you remember all that?

[mcFreid]

I remember it. It's pretty much the same every time though, especially the running.

[mcFreid]

Tuesday 6/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:45am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
8:00pm:
1/3cup Dry Quinoa
~8oz Chicken Breast
Peppers, Onions, Zucchini
Olive Oil for Cooking

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~165spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x8x25 DB Shoulder Press [failure on last rep]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x20 Assisted Chin-Ups
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

At first I thought I was actually seeing a noticeable strength gain during a cut. My squats were actually feeling easy! It was with quick disappointment though that the truth was let out. As I began to take off the weights I realized with dismay that I had actually put a 5 on one side of the bar instead of a 10 (I knew it felt like the bar was tilting slightly). So, in fact, it was lighter and therefore easier. Oh well, everyone makes mistakes.

I’m not sure if it was due to the off-balance bar but I think I may have slightly hurt my right leg during squats and possibly with the follow-up deadlifts. My muscle in the back of my upper leg feels really tight, especially that tendon that stretches in the back of your knee joint and upwards. I hope it is nothing serious and that tomorrow I can perform my run without issue.

My diet was awesome today since I was able to make dinner. Not only was it very healthy, but also extremely delicious. I end this day nicely satisfied.


That was the day.




This concludes Entry #187.

[n88tr]

Big workout, hitting squats, deads and bench in one workout with other stuff going on.

Where do you see yourself in 6 months do you think? Where do you want to be?

[mcFreid]

Wednesday 6/10/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
5:50pm:
2 slices “Vermont Bread Co.” Whole Wheat
1 can Tunafish [in water]
a little Light Mayo Dressing [15cal/tbsp]
Peppers, Onions, Lettuce
7:00pm:
1 small Chicken Breast with a little Goat Cheese
Lettuce Salad with Avocado (a little Rice Wine Sweet Vinaigrette)
1 very small slice Spaghetti Pie [made with a little egg, parmesan cheese, butter]

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
10+min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

My workout this morning was tough. Maybe it was because of the soreness I explained yesterday. Specifically my guess is that the tightness in my upper right leg caused every single step to feel that much harder. And though I have no way to measure, it definitely felt like my sprints were slower with less distance covered in the 30 second interval. I pushed myself anyway. I gave it my all. And that’s what counts.


That was the day.




This concludes Entry #188.

[mcFreid]

Thursday 6/11/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
2 plates Baked Cod, Baked Sweet Potatoes, Tomato Salad (Olive Oil for dressing and cooking)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
TREADMILL:
10min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I had to switch up my routine slightly since for the first time at my early morning routine all the good ellipticals were taken. It wasn’t a big deal though. What is a more curious thing to note is that my performance on the ellipticals has definitely gone down. When I used to average 250-255 calories I am now averaging 245-250. OK, so it isn’t a huge drop, but I just don’t get why it is happening. I definitely don’t feel weaker. Maybe I’m just burning fewer calories because I now weigh less? It’s just a guess, but a definite possibility in my mind.


That was the day.




This concludes Entry #189.

[n88tr]

What the hell are you doing only eating 3 times a day??

[mcFreid]

I used to eat 5 times a day. Then college came along and that quickly ended. Now its summer and I have work. I'm just finding it much more convenient for me personally, my family, and those around me, to eat 3 times a day. Having tried both for extensive periods of time I conclude that for my body the number of times a day I eat has no affect on my physique. I do miss though the nice benefit of always having lots of energy and feeling "up and about" when eating 5 times a day. Now sometimes I do feel at a slight "low" during certain times of the day.

Also I must have missed your question earlier. In 6 months from now I see myself expanding my variety of exercises. I want to see myself being able to pick up any sport, any fitness activity, and being able to excel at it with excellent functional strength, agility, stamina, etc... Actually that may be more than 6 months. In 6 months I just want to see myself heading in that direction.