Build Me - An Ongoing Journey

n88tr · 06-12-2009, 07:51 PM

So you're not specifically trying to be a bodybuilder or go into contests or stuff like that... just trying to be fit all around like?

mcFreid · 06-12-2009, 08:13 PM

Yeah. I mean I want to look good as well, but I have no interest really in bodybuilding contests and such. What about you?

mcFreid · 06-12-2009, 11:27 PM

Friday 6/12/09
-------------------------------------------------------------------------
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
8:30pm:
2 skewers Grilled Shrimp
2 plates a little Filet Mignon, a little Lamb Chop, Quinoa, Grilled Vegetables
Olive Oil [for cooking]

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
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 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 was happy to put on the real weight for my squats today. And you know what, they still felt easier! I’m glad I’m gaining strength in this area because I swear whatever gains I’m making here I am losing with my shoulders. Every workout day those shoulder presses are beginning to feel harder and harder. I hope that trend will be quick to turn around. To summarize, I had an average day at the gym. On some lifts I excelled, on others not so much. I’m probably exaggerating my experience, so instead I will just say this. I left the gym satisfied.

That was the day.

This concludes Entry #190.

mcFreid · 06-13-2009, 10:52 PM

Saturday 6/13/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~1 fillet Cod
1 cup Egg Beaters
Peppers and Onions
1:15pm:
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 small bowls No-Fat Greek Yogurt Indian Soup
2 plates Basmati Rice, Ground Turkey Breast, Cabbage, Vegetables
Olive Oil [for cooking]

That was my diet.

The Workout:

--

That was the workout.

The Day:

In the morning I had to come up with a substitute for chicken. I had guests over for dinner last night and invariably ended up without enough time to prep for my future breakfasts. Luckily I had some Cod left over from a previous night’s dinner. It was just the right amount too. I ended up making what turned out to be a delicious omelet. Tomorrow I will be going back to chicken, but it was nice to have a little deviance once and awhile. Speaking of tomorrow, I’m looking forward to discovering my personal progression.

That was the day.

This concludes Entry #191.

mcFreid · 06-14-2009, 09:13 AM

Sunday 6/14/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 145.20lb Change: +0.20lb
Lean Mass: 135.76lb Change: +0.76lb
Percent Fat: 6.50% Change: -0.40%
Body Fat: 9.44lb Change: -0.57lb

Progress Pictures:

Thoughts and Opinions:

Well, it’s official. I have reached maintenance. Over the last few weeks I have not gained or lost any significant weight. The good news is I have been progressing in another way. My body fat continues to drop. Obviously the number is most likely a falsehood (as seen from my pictures I doubt I am 6.5% bf). Regardless of this though, it is going downwards. And yet, I am not satisfied here. I want to continue to lose weight as my goal still remains unfounded. I want those washboard abs. And I will get them.

I plan to eat less during dinner as this is the meal I can most easily make sacrifices in. I also plan to eat a tiny less during breakfast and lunch. You probably won’t see anything actually changing in my reports, but just know that when I’m pouring that olive oil I am forgoing the last drop. Hopefully these small differences will add up to recharge my weight loss. That’s the plan.

This concludes Entry #192 Sunday Morning Edition.

mcFreid · 06-14-2009, 10:28 PM

Sunday 6/14/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
1:00pm:
Lettuce Salad with a little Ahi Tuna Steak (Balsamic Vinegar Dressing)
Grilled Chicken Sandwich on a dense Bun [some bread removed from bun]
6:50pm:
2 plates Chicken Breast, Ground Turkey Breast, Sweet Potato [1 small-medium in total], Eggplant, Mushrooms, Vegetables

That was my diet.

The Workout:

PUSHUPS:
1x37 [failure on last rep]
SIT-UPS:
1x80 [failure on last rep]

That was the workout.

The Day:

I am really fed up with overeating at dinner. I’ve had enough. If I have to take an extreme of under eating instead of consuming the exact proportionate amount then so be it. I am cutting and have to make sure I maintain that cutting attitude whilst eating my evening meals. From now on I guarantee that will be the case. I’ve had enough.

My pushups (note that videos on YouTube are now updated) weren’t the highest they’ve been, but they were in a much more important sense. They were of a higher quality. And for that reason I am happy with my performance. I ended with a smile on my face. A slightly similar case occurred with my sit-ups, although to a lesser degree since in general my sit-ups do not change much and do not require the needed adjustments for form as pushups do. And again, I came out happy.

That was the day.

This concludes Entry #192.

mcFreid · 06-15-2009, 10:29 PM

Monday 6/15/09
-------------------------------------------------------------------------
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
6:00pm:
2 plates Boston Scrod, Cauliflower, Lettuce Salad, Vegetables, a little White Bean Salad
1 small Mozzarella Ball
1/2 Sweet Potato
Olive Oil [for 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:
2min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14-16cpm, 8resistance
TREADMILL:
8min @ 4.0mph, 6%incline

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

That was the workout.

The Day:

I had a really good day today. I think I am finally getting used to working out in the morning. Today I not only had to contend without music (Zune was acting up), but I also performed above my normal. I hit 250 calories on the elliptical for the first time in many weeks. It was great.

At night I ate perfectly for dinner. I didn’t have too much, nor too little. Of course, having healthy food such as Scrod (one of the leanest fish out there) helps. Awhile afterwards I executed my pushups and sit-ups with admirable form. Again, it was great.

I had a really good day today.

That was the day.

This concludes Entry #193.

mcFreid · 06-16-2009, 10:56 PM

Tuesday 6/16/09
-------------------------------------------------------------------------
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 small bowl Seaweed Salad (Light Dressing)
1 small bowl Lettuce Salad (Ginger Dressing)
1 small bowl Miso Soup with a little Tofu
1 small cup Rice (Soy Sauce)
15 pieces Sashimi

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Bent-Over Rows
30sec rest
3x5x125 BB Bench Press
1min rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

It is late and I have no time to write. There were some items to note today, but instead I will simply state the conclusion. It was a good day, not great, but good.

That was the day.

This concludes Entry #194.

mcFreid · 06-17-2009, 10:24 PM

Wednesday 6/17/09
-------------------------------------------------------------------------
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
7:00pm:
1 can Tunafish [in water] (Mustard, Light Mayo Dressing)
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
a little Lettuce Salad (Ginger Soy Dressing)
Vegetables

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:

I can’t tell if I’m getting faster or the run is just getting harder or if nothing is changing except my mind. It’s tough when you don’t have any means to measure. That’s how I feel about my performance outside today. What I do know is this. I sprinted as fast as I could on the sprints. I jogged as fast as I could on the jogs. And no matter what, no matter the result, I can’t ask for more than that. So today is another great day (I also ended it with some pretty much dead on perfect pushups to top everything off).

That was the day.

This concludes Entry #195.

n88tr · 06-18-2009, 04:50 PM

Reading through this page, didn't see your question till now,

Quote:

Originally Posted by mcFreid

Yeah. I mean I want to look good as well, but I have no interest really in bodybuilding contests and such. What about you?

I dunno about contests. Going to see NPC Junior Nat'ls 2009 tomorrow, maybe this will influence me about contests, don't know. I have a long road ahead of me in my opinion before I'm worthy of trying out. I need to keep bulking clean for a while, then cut up harder than I ever have before, bulk up again and later down the road try some gear and eventually try out for shows. Not in my near future, that's for sure.

I see some knuckle pushups in there. Interesting stuff. Why do you do those over normal pushups? Also I see you're pretty much the king of pushups. Can you do 1-arm ones, and do you do the triangle pushups [aka diamond] for the triceps?

mcFreid · 06-18-2009, 10:27 PM

Thursday 6/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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
7:00pm:
Lettuce Salad with Grilled Chicken Breast, Vegetables, Guacomale (Light Citrus Vinaigrette)
1/2 bowl Black Beans

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:
7min @ 4.0mph, 6%incline
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
3min @ 4.0mph, 6%incline

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

That was the workout.

The Day:

I had a really nice workout today. I was finally able to approach my near self on the elliptical. I burned 253 calories (or so it says) in that 20 minutes, which is actually close to my record 255. At the end of the day I finished everything up with another perfect set of pushups and sit-ups. Plus I even was impressed with myself as I limited my dinner whilst eating out. I opted for half a bowl of beans instead of the whole thing. And it was the right choice. And so passes another good 24 hours.

That was the day.

This concludes Entry #196.

mcFreid · 06-20-2009, 12:34 AM

Friday 6/19/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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
7:20pm:
1 bowl Minestrone Soup [contained some Pasta]
1/2 small plate Black Bean Salad
1/2 small plate Greek Chickpea Salad [contained Olives and Rice]
1 plate Lettuce Salad with Tuna Steak (a little Dijon Dressing)
Vegetables

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~165spm, 20resistance
3x5x125 BB Bench Press
1min rest
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 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:

Well not every workout can be great. Today was just one of those days. I began to doubt myself in the gym. Whilst squatting down, or bench pressing up, I was thinking “is this worth it”. Obviously that’s not the right mindset to perform. Nevertheless, I didn’t fail on anything, but at the same time I feel like I didn’t really give my muscles the workout they deserved simply because my mind wasn’t in the game. Oh well, it’s like I said: not ever workout can be great.

That was the day.

This concludes Entry #197.

mcFreid · 06-21-2009, 12:08 AM

Saturday 6/20/09
-------------------------------------------------------------------------
Diet:
6:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:40pm:
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
7:40pm:
2 plates Turkey Breast, Lettuce Salad (Light Sweet Soy Dressing)
a little Brisket
a little Pesto Pasta Salad
1 slice “Vermont Bread Co.” Whole Wheat

That was my diet.

The Workout:

--

That was the workout.

The Day:

I was very impressed with myself at dinner. Despite it being my Sister’s graduation party, meaning lots of food, I held my own. I ate a normal sized portion (normal for me that is). I finished the night knowing that this time I did not succumb to that creeping habit of dinner time overeating. This restraint will be now become the new habit.

That was the day.

This concludes Entry #198.

mcFreid · 06-21-2009, 09:42 AM

Sunday 6/21/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.40lb Change: -0.80lb
Lean Mass: 134.15lb Change: -1.61lb
Percent Fat: 7.10% Change: +0.60%
Body Fat: 10.25lb Change: +0.81lb

Progress Pictures:

Thoughts and Opinions:

The small changes I made during the week have added up and the net result is quite positive. I decreased my weight by a marginal amount, but I say that with enthusiasm. The fact that it was just a marginal amount is a good thing. It means I am losing at a steady pace, not too fast to lose muscle. Apparently though I increased fat. But, I don’t believe it. I simply think that the severe decreases in percent fat reportings from last week and the week before were flukes. I mean I’m sure I was decreasing my fat, but I don’t believe I was dropping nearly half a percent in one week. I don’t kid myself to thinking that is even remotely possible. And so, I am happy with the results shown today.

This concludes Entry #199 Sunday Morning Edition.

mcFreid · 06-21-2009, 10:15 PM

Sunday 6/21/09
-------------------------------------------------------------------------
Diet:
11:00am:
Egg White Omelet with Ham, Mushrooms, Peppers
3 small slices Melon and Pineapple
1 bowl Cooked Rolled Oats
2:30pm:
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:
1+ Chicken Breast Half
1/3- cup Quinoa
a little Duck Breast
Onions
Olive Oil [for cooking]

That was my diet.

The Workout:

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

That was the workout.

The Day:

It’s Father’s Day today and I ate with my family for a morning brunch. I chose to not eat anything in the early morning so that I could still enjoy the late morning meal out. It was hard after being so used to waking up and pretty much immediately eating. But, I adjusted. A quick shift of all my meals brought me back to my normal routine and it turned out to be just fine.

I had a really nice set of pushups today. I looked at my recording immediately afterwards and was rewarded with the site of perfect form. The only criticism I have against myself is I could have gone lower. But still, the form was ideal. Knowing that feels good.
s

That was the day.

This concludes Entry #199.

mcFreid · 06-22-2009, 10:37 PM

Monday 6/22/09
-------------------------------------------------------------------------
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
6:45pm:
1 Chicken Breast Half
Arugula Salad [Feta Cheese Dressing]
a tiny bit of Lamb Burger
Sweet Potato

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 @ ~11-11.5cpm, 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
3x30 (1min rest)

That was the workout.

The Day:

I have very little time: it’s been a busy day. I want to start off by saying happy 200th anniversary. Yes, this is my 200th entry and I am damn proud of it.

On the 200th day, this special day, my workout was average. And that is it.

That was the day.

This concludes Entry #200.

mcFreid · 06-23-2009, 10:27 PM

Tuesday 6/23/09
-------------------------------------------------------------------------
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
6:00pm:
2 plates Quinoa with Flounder, Vegetables [Oil for Cooking]

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

Again I have very little time to speak so I will be succinct. I found myself buckling my knees inwards slightly during my squats. I’ll have to fix that. I had really good form with my deadlift though. That coupled with some surprising strength during my bench press made for a good workout.

That was the day.

This concludes Entry #201.

mcFreid · 06-24-2009, 10:25 PM

Wednesday 6/24/09
-------------------------------------------------------------------------
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
6:30pm:
1 cup Minestrone Soup [Potatoes removed]
1 small plate Broccoli Rabe with Garlic and Olive Oil
a little Spaghetti (Tomato Sauce)
1 plate Chicken Marsala with Mushrooms

That was my diet.

The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run

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

That was the workout.

The Day:

Wednesday’s are getting harder and harder for me. I don’t know why. I pushed myself anyway, and it felt good.

That was the day.

This concludes Entry #202.

mcFreid · 06-25-2009, 10:18 PM

Thursday 6/25/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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:
2 plates Sweet Potatoes, Trout, Zucchini, a little Kale
Oil [for 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
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
3min @ 4.0mph, 6%incline

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

That was the workout.

The Day:

Unlike Wednesday’s cardio sessions I am seeing some progress indoors at the local gym. On the elliptical today I went up from last times 250 to 251 calories burned in the 20 minutes. OK, so it’s just one calorie, but hey I’ll take it. Progress is progress and as long as I’m moving forward I’m happy. And so, I walked out happy.

That was the day.

This concludes Entry #203.

mcFreid · 06-26-2009, 11:37 PM

Friday 6/26/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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:
Chicken Breast
Vegetables
a little Pita
Various Moroccan Dips
a little Lamb
Couscous and Rice
a little Tea with Honey
Moroccan Egg, Chicken, and Sugar Mixture

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~155spm, 20resistance

3x5x125 BB Bench Press
1min rest
3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 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 ended the week with a nice workout. I had my mind in the game today and throughout each movement I was focused. I just constantly thought of why I’m here and why I’m doing this. That drive kept me motivated and I felt that power through each push and pull of my muscles. It was a great way to finish off the week.

In a not so similar fashion I also finished off the week with an awesome meal. My mother and I went out to dinner to this amazing Moroccan eatery. I did my best to estimate my intake at the moment, and did my best to put it in writing after the fact. I may have overeaten slightly, but considering the occasion I think I did a good job.

That was the day.

This concludes Entry #204.

mcFreid · 06-27-2009, 10:02 AM

Saturday 6/27/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.40lb Change: +0.00lb
Lean Mass: 135.01lb Change: +0.86lb
Percent Fat: 6.50% Change: -0.60%
Body Fat: 9.39lb Change: -0.86lb

Progress Pictures:

Thoughts and Opinions:

I am not going to have my scale, my fat analyzer, my camera, with me tomorrow morning. Hence I made the decision to create a special Saturday Morning Edition instead of the normal Sunday.

My weight didn’t drop much. Most likely this is due to some overeating I did at a few dinners this week. But, like for example yesterday, they were special occasions and well worth it. I will though make sure that this mentality stays “special” and doesn’t begin to creep into the usual. Next week I expect my weight to start dropping again. It was nice though to see my percent fat take a dip, though I suspect it is most likely just fluctuations from day to day.

This concludes Entry #205 Saturday Morning Edition.

mcFreid · 06-28-2009, 12:36 AM

Saturday 6/27/09
-------------------------------------------------------------------------
Diet:
6:50am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
2:30pm:
1 bowl Minestrone Soup with a small Bruschetta
1 large bowl Lettuce Salad with Chicken Breast, Beans, Vegetables
7:15pm:
1 bowl Lentil Soup
1 plate Red Snapper [Tomato Sauce], Brown Rice, Vegetables
Oil and/or Butter for cooking

That was my diet.

The Workout:

OUTDOOR WALK:
30min [varying incline]

That was the workout.

The Day:

Not much to report today. In the morning I took a nice walk outside. I was also in New York City today and did a fair amount of walking there as well. For two of my meals I ate out. And with both of them I made good healthy choices.

That was the day.

This concludes Entry #205.

mcFreid · 06-28-2009, 10:24 PM

Sunday 6/28/09
-------------------------------------------------------------------------
Diet:
9:15am:
Egg White Omelet with Turkey, Goat Cheese, Vegetables
a little Lettuce Salad (Balsamic Vinaigrette)
1 slice 7 Grain Toast
1 bowl Cooked Rolled Oats
1:00pm:
a little Seaweed Salad
3 small slices Tuna
2:15pm:
Grilled Chicken Sandwich on Rye Bread with Vegetables
6:00pm:
2 Grilled Chicken Breast Halves
Vegetables (Olive Oil Dressing)
Garbanzo Beans and Grains Salad (Olive Oil Dressing)

That was my diet.

The Workout:

WALKING OUTDOORS:
a few hours
PUSHUPS:
1x39 [failure]
SIT-UPS:
1x89 [failure]

That was the workout.

The Day:

I did a huge amount of walking today. All over central park of NYC I was walking. The west side to the east side, up and down, all over. It was great.

At night I was a little wiped out from the walking and traveling back home, but I didn’t let this stop me from giving my all on my weekly maximum exam. And it didn’t. I excelled with my pushups and broke my previous record of 37 near dead on perfect ones. Again, it was great. Similarly I performed passed my boundaries of last week with my sit-ups, but I am unsure on my form. Regardless though I pushed myself over that cliff. And again, it was great.

That was the day.

This concludes Entry #206.

mcFreid · 06-29-2009, 10:14 PM

Monday 6/29/09
-------------------------------------------------------------------------
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
6:10pm:
1.5 Chicken Breast Halves
Rice and Lentils (Yogurt Dressing)
Cauliflower
Oil [for 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 13:29
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

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

That was the workout.

The Day:

Not much to report today. I had a pretty standard workout. I still find myself struggling with dinners. I really got to get control of the situation. I will.

That was the day.

This concludes Entry #207.

mcFreid · 06-30-2009, 10:14 PM

Tuesday 6/30/09
-------------------------------------------------------------------------
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:
a little Lettuce Salad (Vinaigrette)
a little Asparagus with Egg (Dressing)
Scallop Ceviche (Vinaigrette)
Stir-Fried Beef with Rice Noodles (Soy Butter Sauce)

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x6x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.

The Day:

I had an excellent set of deadlifts today at the gym. I also felt stronger with my squats. On the other hand my bench and shoulder presses felt weak. In all I would say the mix of good and bad left me feeling with an average workout.

For dinner I had to do my best and eat healthy with the limited options this particular restaurant provided. Despite the richness of some dishes, I didn’t eat a lot. And so I am satisfied with my diet for this Tuesday.

That was the day.

This concludes Entry #208.

mcFreid · 07-01-2009, 09:52 PM

Wednesday 7/1/09
-------------------------------------------------------------------------
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
6:15pm:
2 plates New York Strip Steak, Sweet Potato, Fava Beans
Lettuce and Tomato Salad (Olive Oil Vinaigrette)

That was my diet.

The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run

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

That was the workout.

The Day:

I had a fairly average workout today. I have noticed an odd thing starting to creep up though. It seems that I have this nagging feeling that I could have done more. The problem is that feeling only exists around 30 minutes after the workout. It’s as if while driving to my 8 hours at the office I suddenly have this oncoming rush of energy and feel like I could go at it all again. Now I have long known of euphoria, but this is different. I just wish it would occur BEFORE I actually begin to run. Or at least during.

That was the day.

This concludes Entry #209.

mcFreid · 07-02-2009, 10:26 PM

Thursday 7/2/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz 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 cup Chicken Soup
1 cup Black Beans
1 plate Red Snapper with Lettuce Salad, Rice (Dressing and Sauces)

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 13:329
ELLIPTICAL [full motion]
5min @ ~11.5-12cpm, 2resistance
5min @ ~12-13cpm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

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

That was the workout.

The Day:

I had an average session at the gym. Not much to say there. I do have to say though that my dinner tonight was perfect. It tasted delicious and I walked away feeling like I had just the right proportions. May every night be like this night.

That was the day.

This concludes Entry #210.

mcFreid · 07-04-2009, 12:05 AM

Friday 7/3/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
1:30pm:
1 plate Lettuce Salad with Tuna (Sweet Dressing)
Grilled Tilapia Sandwich on Marble Rye with a little Salad (Sweet Dressing)
8:00pm:
1 plate Chicken Skewers
1 plate Fish in Tomato Broth
1 bowl Spaghetti (Tomato Sauce)

That was my diet.

The Workout:

ELLIPTICAL:
5min @ ~160spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
1x5x20+ Assisted Pull-Ups
1min rest
2x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest
3x5x20 Chin-Ups
1min rest

That was the workout.

The Day:

I had an excellent workout today. I had the day off from my job and so was able to sleep in some and actually go to my gym at a decent hour both in time and relative to my meal (that is not half an hour after breakfast). It was great. I was much stronger than I’ve been used to seeing myself in the early mornings at 6am. Today boosted my confidence in every lift. It was just what I needed.

That was the day.

This concludes Entry #211.

mcFreid · 07-05-2009, 12:58 AM

Saturday 7/4/09
-------------------------------------------------------------------------
Diet:
7:30pm:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
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:
2 plates Lettuce Salad, Bean Salad, Tomato Salad, Onions, Chicken Breast (Various Vinaigrettes)

That was my diet.

The Workout:

--

That was the workout.

The Day:

Happy July 4th, Independence Day! I showed self restraint today for the festivities food. And along with my country I am proud of it.

That was the day.

This concludes Entry #212.

mcFreid · 07-05-2009, 09:14 AM

Saturday 7/4/09 + Sunday 7/5/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.60lb Change: +0.20lb
Lean Mass: 135.49lb Change: +0.48lb
Percent Fat: 6.30% Change: -0.20%
Body Fat: 9.11lb Change: -0.28lb

Progress Pictures:

Thoughts and Opinions:

It turns out that I never got around to submitting this on Saturday. Initially I thought I would have to, but that didn’t turn out as planned either. Anyway, today it is Sunday and I can now make my special entry into my journal. The numbers and pictures you see above are Saturday’s numbers. I was at first going to also take a count and photo Sunday, but decided against it finding it irrelevant to my progress. Before this decision I did take my weight and body fat. They were 144.40lb and 6.90% percent respectively. The numbers are a consequence of daily fluctuations no doubt.

Though my weight still seems to stay stagnant at around 144.5, my percent fat continues to drop down. And what is that… The perfect combination! I will keep my diet and fitness routine as is. The numbers are showing a very well received trend and I do not want to fix what is not broken.

Oh and my pictures I believe show a little extra bit of leanness. I appreciate that.

This concludes Entry #212 Saturday + Sunday Morning Edition.