[Thomas_Rivera]

Looking good, what are your goals?

[mcFreid]

My short term goal is simply to gain strength and muscle while carrying on as little fat as possible. I plan on doing this by eating very slightly above maintenance, closely monitoring my body fat, and mixing in cardio and metabolic conditioning with weight training and a spot on clean diet. My longer term goal is to take this new built muscle and strength and do a cut so that when all the various methods of measuring body fat show me at 6-7%, I actually look like it.

[mcFreid]

Saturday 10/31/09
-------------------------------------------------------------------------
Diet:
6:30am:
Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:30pm:
Cottage Cheese with Wheat Germ {2-3 tbsp 1% Cottage Cheese, 1-2 tbsp Wheat Germ}
1 small Apple
Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
6:30pm:
Balsamic Braised Chicken Breast {10 oz Skinless Chicken Breast, Onions, Diced Tomatoes, Balsamic Vinegar, Spices} [Olive Oil]
Garlic Soy Quinoa {1/2 cup Dry Quinoa, 1 cup Chicken Stock, Onions, Garlic, Soy Sauce} [Olive Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Tomorrow I take pictures. I may have overeaten somewhat today, I’m not sure. I was trying a bunch of new recipes and did my best to get the calories right at the same time. I hope it doesn’t affect my weekly, and on this first of November, monthly, progress report.


That was the day.




This concludes Entry #325.

[mcFreid]

Sunday 11/01/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 143.80lb Change: -2.00lb
Lean Mass: 131.86lb Change: -3.44lb
Percent Fat: 8.30% Change: +1.10%
Body Fat: 11.94lb Change: +1.44lb

Progress Pictures:







Thoughts and Opinions:

Happy Birthday! I turned 20 this morning. It is with some disappointment despite this joyous day that I jot down these numbers. It seems everything has headed in the wrong direction. My guess is it is simply a fluctuation, as last week was a similar odd fluctuation, from the increase in calories. My body is still adjusting as it has only been two weeks and from my experience it usually takes three to four before I begin to see steady trends. For now I will keep doing what I’m doing as one result does trump all others. My lifts are going up.




This concludes Entry #326 Sunday Morning Edition.

[mcFreid]

Sunday 11/1/09
-------------------------------------------------------------------------
Diet:
5:25am:
Chocolate Cottage Cheese Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Cottage Cheese, 1 cup Egg Beaters, 2 tsp Cocoa Powder} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:45pm:
Sweet Potato Fries {11 oz Yam, Spices} [Canola Oil]
Southwestern Chicken Stir-Fry {9 oz Skinless Chicken Breast, Onions, Sweet Peppers, Salsa, Spices} [Canola Oil]
1 small Apple
6:30pm:
Chicken Soup (1 small bowl Chicken Broth, Shredded Chicken Breast, Cheese, Vegetables)
Steak with Rice and Beans (1 plate Sliced Steak in Mexican Tomato Sauce, Black Beans with a little Cheese, Rice, Fat)
1 small bite Cake with Frosting

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I had a great 20th November 1st.


That was the day.




This concludes Entry #326.

[mcFreid]

Monday 11/2/09
-------------------------------------------------------------------------
Diet:
6:25am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Quinoa with Mushrooms {1/2 + cup Dry Quinoa, Mushrooms, Onions, Chicken Stock} [Extra Virgin Olive Oil]
Pan-Seared Thyme Chicken {10 oz Skinless Chicken Breast, Thyme} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x175
Standing Military Press 3x5x75
Pull-ups 8,6,5


That was the workout.



The Day:

175 pounds today and it felt good! My form seems to be taking a similar course as the weights in that it is getting closer and closer to perfection on each lifting day. I also showed progress with my pull-ups. However, my military press has started to concern me a little. I feel like I may be putting too much “back into it”. I’m not sure what is considered proper. I will have to watch this in the future and really try to focus on lifting with my shoulders even as the weights increase.


That was the day.




This concludes Entry #327.

[mcFreid]

Tuesday 11/3/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:40pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Pepper, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Basil {11 oz Skinless Chicken Breast, Dried Basil} [Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:13
Met-Con:
3 intervals in 5:02 of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest


That was the workout.



The Day:

I decided to go with the Met-Con routine from two weeks ago. I really wanted to drive my body into the dirt like I did then with this routine. It was a success verified by the slight metallic blood taste in my mouth and the itching sourness in my throat. On whether or not I actually performed better this time around, I am unsure. I feel like in the end I probably was around par with my earlier intervals as far as time went. I’m not too concerned about this though as my goal right now is strength progression. I am simply looking to overall maintain my level of cardio and metabolic conditioning. And so far so good.


That was the day.




This concludes Entry #328.

[mcFreid]

Wednesday 11/4/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:25pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Italian Spiced Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Carrots, Celery, Jalapeño, Garlic, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Paprika {11 oz Skinless Chicken Breast, Paprika} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x175
Bench Press 3x5x135
Deadlift 1x5x190


That was the workout.



The Day:

It was true glory to see for the first time of my life two 45’s on both ends of the bar rise up and above my chest. I am on my way to benching my own weight and now all the more excited for it.


That was the day.




This concludes Entry #329.

[n88tr]

How do you find your metabolism to be after switching from eating 5-6 times down to 3?

Also how's it going, are you meeting your goals??

[mcFreid]

Hey there,

It's nice to hear from you! I didn't notice a single thing from switching to 3 meals from 5. In fact if there was one noticable change it was that I actually felt more full during the day and less stressed.

As for a decrease in metabolism, it is one of the largest myths that is finally beginning to die out. There has been no research shown that has proved that somehow eating more often boosts your metabolism.

[mcFreid]

Thursday 11/5/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 1/2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 small Apple
7:00pm:
Quinoa with Vegetables {1/2 cup Dry Quinoa, Onions, Carrots, Celery, Jalapeño, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Treadmill:
2 miles in 13:13
Met-Con:
3 intervals in 5:02 of
10 burpees
5 dips
10 box jumps
5 pushups
10 sec rest
Core/Abs:
3 intervals of
1 min plank
30 sec leg raises
30 sec bicycle crunches
10 sec rest


That was the workout.



The Day:

**** son, I destroyed myself today. With grimace and pain, it was beautiful.


That was the day.




This concludes Entry #330.

[mcFreid]

Friday 11/6/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:50pm:
Chicken Breast (2 Chicken Breasts with Skin Removed, Spices, Oil)
Potatoes [5 oz Cooked Small Potatoes, Oil]
Kugel [2 oz Noodles, Egg]
Rice with Vegetables and Protein Substitute [3 cups Cooked Rice, Vegetables, Protein Substitute, Oil]

That was my diet.



The Workout:

Squats 3x5x175
Standing Military Press 3x5x75
Pull-ups 8,6,4


That was the workout.



The Day:

I am somewhat annoyed that I wasn’t able to perform on par with Monday’s lifting. I mean for the big major lifts, the startup of my routine, I did just that. However at the very end for the pull-ups I simply could not make it on that last extra rep to tie last time’s 8,6,5 record. Though, I admit that pull-ups are one of those finicky exercises that never seem to be quite consistent and are very susceptible to daily trends. And so measuring them on a term by term basis is almost like being bothered by daily fluctuations in weight. Also, since I am pushing myself to failure on each of these sets it is quite likely that a simple kink in the movement, an extra pump of force or lack thereof, can cause changes in my perceived abilities. In the end, simply put, next week I want to smash that record.

The rest of the day went quite well as I struggled with ongoing muscle fatigue from the squats. For dinner I may have overeaten somewhat, but as I am no longer focused on maintaining or losing weight, I am not overly concerned with this. Although, if this week’s weigh in shows a trend that questions this judgment, I will have to rethink my dietary strategy. For now though I take these once a week meals in stride, not considering them opportunities to cheat (as the word has no meaning to me since eating healthy is not something I have to even will myself to do anymore), but understanding that they may deviate slightly from the norm. This comfort in myself, this trust, I believe is a good thing that has been lacking previously and I hope for the future to further develop upon it.


That was the day.




This concludes Entry #331.

[mcFreid]

Saturday 11/7/09
-------------------------------------------------------------------------
Diet:
6:35am:
Chocolate Oatmeal Protein Pancake {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Fat Cottage Cheese, 1- cup Egg Beaters, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 6.5 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 small Apple
6:00pm:
Spicy Black Beans with Tomatoes {1 15.5 oz can Reduced Sodium Black Beans, 1 15.5 oz can Whole Plum Tomatoes, Garlic, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {8.6 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Food was good. Rest was good. I was productive. What more could I ask for?


That was the day.




This concludes Entry #332.

[mcFreid]

Sunday 11/8/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 142.80lb Change: -1.00lb
Lean Mass: 131.80lb Change: -0.06lb
Percent Fat: 7.70% Change: -0.60%
Body Fat: 11.00lb Change: -0.94lb

Progress Pictures:

None.

Thoughts and Opinions:

I lost weight this week, but since I’ve been gaining strength I figure that this is still due to the sudden increase in weight a few weeks ago. That is, I am recovering from the water weight of the initial caloric uptake. I will, for now, continue with my eating as I have been.




This concludes Entry #333 Sunday Morning Edition.

[mcFreid]

Sunday 11/8/09
-------------------------------------------------------------------------
Diet:
7:00am:
Chocolate Oatmeal Protein Pancake {1/2+ cup Dry Rolled Oats, 1/2 cup 1% Fat Cottage Cheese, 1- cup Egg Beaters, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
12:30pm:
Smoked Salmon with Crackers [6 oz Smoked Salmon, 10 Crackers, Cucumbers]
Baby Cut Carrots [15 Baby Cut Carrots]
Baked Cheese Dish [Cheese, Egg, Wheat]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 2/3 cup 1% Fat Cottage Cheese, Lettuce, Sweet Peppers, Onions, Spices}
1 Apple
6:30pm:
Roasted Brussels Sprouts {1 cup Brussels Sprouts} [Extra Virgin Olive Oil]
Quinoa with Vegetables {1/2- cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {8.5 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

I feel like I really overate today. Lunch was just too much. I made the mistake of eating what was given to me as part of a Hillel Brunch. And then furthered that mistake by convincing myself that I needed to make up for the lack of proper macros in the meal by eating additional food of my own design. In the end, it made me feel miserable for a good chunk of the day. I find it sometimes annoying how a bad meal can ruin a day for me, but the flipside is a good meal can make the same day great. Sadly, dinner wasn’t able to really achieve this either as I figured I would eat less for it however by the end of eating I still felt like I had too much. Overall I am just looking forward toward tomorrow for a fresh start and a new beginning.


That was the day.




This concludes Entry #333.

[HawaiianPride.]

Good job on the log Mcfreid keep it up.

[mcFreid]

Monday 11/9/09
-------------------------------------------------------------------------
Diet:
6:40am:
Oatmeal {1+ cup Dry Rolled Oats}
Egg Beater Omelet {1 cup Egg Beaters, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 7.5 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:15pm:
Roasted Brussels Sprouts {1 cup Brussels Sprouts} [Extra Virgin Olive Oil]
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {9.5 oz Skinless Chicken Breast} [Canola Oil]


That was my diet.



The Workout:

Squats 3x5x180
Bench Press 3x5,5,4x140
Deadlift 1x5x190


That was the workout.



The Day:

I had a slightly poor lifting session today. I in no way regret my performance, but at the same time I wish I could have done more. Starting on a higher note, I can say that my squats retain their status as my emblems of success. On the other hand, I was not able to keep up with my weekly progressions with the bench press. I ended up able to do only 4 reps on the last set. I am not sure if this is just a onetime fluke or something to take with heart. Friday’s lifting hour will give more insight. Also, I just found out that I did 5 pounds less than I should have with the deadlift. Again, I will make up for this next Friday. After all, not everything workout can perfect.


That was the day.




This concludes Entry #334.

[mcFreid]

Tuesday 11/10/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Multigrain Bread, 7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2+ cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Roasted Zucchini {1 lb Zucchini, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]
Quinoa {1/2+ cup Dry Quinoa}
Pan-Seared Chicken Breast {10.5 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals with 30 sec rest of:
20 Mountain Climbers
10 Pushups with on 15lb Dumbbells into One-Arm Rows
10 Squat Jumps
10 Tricep Dips
CORE:
3 intervals with 30 sec rest of:
60 sec (reduced to 45 sec after first set) “6 inches” (feet elevated 6 inches off ground with legs straight while lying down)
15 (reduced to 10 after first set) Reverse Crunches
30 sec (reduced to 15 sec after first set) Scissor Kicks


That was the workout.



The Day:

This is quite an interesting workout session. My rune started and ended on an average scale. I then headed into my met-con workout I developed for this week. I decided to try a variety of new movements, and because of this both overestimated and underestimated my abilities. I quickly realized that I was able to do a lot more than 10-20 Mountain Climbers. I chose 20 for now, with the thought in mind that on Thursday I will be doing 30 instead. However, afterward I found the opposite result. I was not able to maintain strong form while doing 15lb rows in a pushups position. This will have to change to 10 pounds, at least for Thursday’s routine as I am not used to the movement which I think is what limited me more than strength. The greatest success of my custom assortment was the squat jumps. These hit the dot perfectly as being difficult enough to spike fear into me, but still accomplishable. I ended the circuit with tricep dips, which was actually not what I originally planned. I wanted to do “ball slams”, but was unable to find a medicine ball. Maybe next time the gym will have one I can use (sometimes I see them in random places in the facility).

The 30-40 minute session ended with my core workout. In almost every way here I planned on doing more than what I found out I could. I had to quickly reduce all my reps in some way or another as I was failing before some movements even begun. Even with the reduction though I still felt inadequate in many ways. Next Thursday I will most likely have to make further adjustments as I find out what I am capable of and what I can aspire to. The body is in constant development and therefore this is all a constant learning process. And I am learning.


That was the day.




This concludes Entry #335.

[mcFreid]

Wednesday 11/11/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:20pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Pan-Seared Chili Spiced Chicken Breast {11 oz Skinless Chicken Breast, Spices} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x180
Standing Military Press 3x5x80
Pull-ups 9,6,4


That was the workout.



The Day:

I surpassed myself again today with great feeling and pride. My pull-ups maxed out at 9 reps for the first set. My press before that hit a new high. I love results.

That was the day.




This concludes Entry #336.

[mcFreid]

Thursday 11/12/09
-------------------------------------------------------------------------
Diet:
6:30am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions, Sweet Peppers, Carrots, Celery, Garlic} [Extra Virgin Olive Oil]
Blackened Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast, Worcestershire Sauce, Spices} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals with 30 sec rest of:
30 Mountain Climbers
10 Pushups with on 10lb Dumbbells into One-Arm Rows
10 Squat Jumps
10 Ball Slams (unknown weight, but guessing 15lbs)
CORE:
3 intervals with 30 sec rest of:
45 sec “6 inches” (feet elevated 6 inches off ground with legs straight while lying down)
10 Reverse Crunches
15 sec Scissor Kicks


That was the workout.



The Day:

I had a great balance of difficulty with feasibility. Last time I couldn’t achieve the second, but now I have.


That was the day.




This concludes Entry #337.

[mcFreid]

Friday 11/13/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Egg Beater Chicken Omelet {3/4 cup Egg Beaters, 2 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:20pm:
Chicken Sandwich {2 slices Multigrain Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
5:30pm:
Fennel Chicken Breast Stir-fry {8.7 oz Skinless Chicken Breast, Onions, Spices} [Extra Virgin Olive Oil]
7:00pm:
Spaghetti with Marinara Sauce (6 oz Dry Spaghetti, Marinara Sauce)
Salad {Lettuce, Tomatoes}

That was my diet.



The Workout:

Squats 3x5x180
Bench Press 3x5,5,4x140,135,135
Deadlift 1x5x195


That was the workout.



The Day:

I’m stalling with my bench press. It annoys me. Next week I will try again for a straight set of 140. What I can say happily is this time I did increase my deadlift like I should have on Monday, but furthermore I increased the weight and successfully made the pull. I ended the session on that high note.

I may have gone slightly overboard for dinner with the pasta. I had to estimate and was not at all sure on the true numbers. I can say that right now I feel a little too full. However, I am on a bulk so this shouldn’t concern me too much. But, it does. I still haven’t gotten over that feeling, that worry, of eating too much. Knowing that I should be more careful with my estimations when I’m not cooking for myself. This way I can happily eat without the thought of calories on my mind. Next time I’ll plan in advance before I start on how much of a certain item I will put on my plate.


That was the day.




This concludes Entry #338.

[mcFreid]

Saturday 11/14/09
-------------------------------------------------------------------------
Diet:
6:30am:
Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1 tbsp Cocoa Powder, 1 tsp Cinnamon, Salt} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats}
1 Pear
1:00pm:
Chicken Sandwich {2 small slices Multigrain Bread, 6.7 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Spanish Quinoa {1/2+ cup Dry Quinoa, 1 can Diced Tomatoes with Green Chilies, Onions, Garlic, Spices} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast with Parsley and Olive Oil {11 oz Skinless Chicken Breast, Fresh Parsley, Extra Virgin Olive Oil} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Drizzling Extra Virgin Olive Oil is magic. So is fresh herbs from the farmers market. I had a delicious dinner.


That was the day.




This concludes Entry #339.

[mcFreid]

Sunday 11/15/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.80lb Change: +2.00lb
Lean Mass: 133.07lb Change: +1.27lb
Percent Fat: 8.10% Change: +0.40%
Body Fat: 11.73lb Change: +0.73lb

Progress Pictures:

None.

Thoughts and Opinions:

Clearly measuring body weight is not an exact science… Two pounds gained in one week? I doubt it. All I can say for clarity and truth is that I am improving my strength, maintaining cardiovascular health, and not fattening myself by severe weight gain. I will continue to measure progress.

Speaking of progress, I did stall on my bench press this week as mentioned earlier. I have it set in my mind now that if similar results appear this week I will have to make changes. The first change will be implementing a post-workout meal. I’m not quite sure yet what it would consist of, but wheat germ and cottage cheese seems like a quick and easy solution. Of course this is all assuming I can’t push the 140 pounds up over my chest. However, I plan on doing just that.




This concludes Entry #340 Sunday Morning Edition.

[Thomas_Rivera]

Measuring body weight is definitely not an exact science. If you have unaccounted for pounds and have counted calories right then it can be one of two things. Extra water or you haven't let out all your bathroom related substances.

Post workout you should forget the cottage cheese and move onto something like whey and a quick acting carb. How long have you been trying to increase your bench? It might be a matter of needing to take a week of active rest to let your chest heal up.

[mcFreid]

Originally Posted by Thomas_Rivera

Measuring body weight is definitely not an exact science. If you have unaccounted for pounds and have counted calories right then it can be one of two things. Extra water or you haven't let out all your bathroom related substances.

Post workout you should forget the cottage cheese and move onto something like whey and a quick acting carb. How long have you been trying to increase your bench? It might be a matter of needing to take a week of active rest to let your chest heal up.

Hey Thomas,

Yeah the extra pounds could be due to numerous factors. I'm not too worried about it as I am fairly confident in the consistency of my diet.

This was the first week that I couldn't complete all the reps that I should have. I don't think I am anywhere near needing a week of active rest yet, at least I certainly don't feel like it.

Cottage cheese and wheat germ is the easiest method for me to get in a post-workout. I don't have time to whip up a shake so I need foods that can be eaten in an unprepped form. Besides, I haven't seen any research that shows that eat casein protein instead of why protein post-workout doesn't net the same results. I've noticed most people just spread that type of information because they heard it from somewhere else and it just becomes this giant chain of unfounded truths.

[Thomas_Rivera]

I would leave out the cottage cheese for the fact that it will cause the digestion rate of everything to slow down and your body is more responsive to glycogen recomp closer to when you end your workout than later on. Will it make a huge difference, probably not though.

[mcFreid]

Originally Posted by Thomas_Rivera

I would leave out the cottage cheese for the fact that it will cause the digestion rate of everything to slow down and your body is more responsive to glycogen recomp closer to when you end your workout than later on. Will it make a huge difference, probably not though.

Yeah, I hear you. I don't doubt that there is a difference between eating cottage cheese versus whey post workout. I just doubt the true significance. Of course this is all assuming I actually end up needing the extra calories (we'll see soon enough). If I find out later on that the cottage cheese and wheat germ isn't help out, I'll try and figure out a way to get in some whey instead (maybe suck it up and just drink it straight with water, I don't know).

[mcFreid]

11/15/09 Sunday
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Diet:
6:30am:
Chocolate Protein Oatmeal Pancakes {1/2+ cup Dry Rolled Oats, 1 cup Egg Beaters, 1/2- cup 1% Fat Cottage Cheese, 25g Whey Protein Isolate, 1+ tbsp Cocoa Powder, Salt} [Canola Oil]
Oatmeal {1/2+ cup Dry Rolled Oats, Salt}
1 Pear
12:30pm:
Chicken Sandwich {2.5 small slices Whole Wheat Bread, 10 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/3- cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:30pm:
Garlic Soy Quinoa {1/2+ cup Dry Quinoa, Onions, Garlic, Soy Sauce} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast drizzled with Olive Oil and Fresh Parsley {10 oz Skinless Chicken Breast, Extra Virgin Olive Oil, Fresh Parsley} [Canola Oil]

That was my diet.



The Workout:

Rest.


That was the workout.



The Day:

Just an average Sunday.


That was the day.




This concludes Entry #340.

[mcFreid]

Monday 11/16/09
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Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4 cup Egg Beaters, 3 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
12:20pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
7:10pm:
Acorn Squash with Lime Chile Cilantro Vinaigrette {1.1 kg Acorn Squash, Lime, Chile, Garlic, Extra Virgin Olive Oil} [Extra Virgin Olive Oil]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

Squats 3x5x185
Standing Military Press 3x5x85
Pull-ups 9,6,4


That was the workout.



The Day:

I battled it out through some grueling squats today and it felt great. And though I wasn’t able to break a new record with my pull-ups, I am satisfied. After all, incrementing 5 pounds on a barbell is not quite the same as lifting your entire body weight for another rep. It would be tough to ask that much of me every week. But, I do my best and perform to my fullest. This time I did feel that extra rep edging closer and am proud of that.


That was the day.




This concludes Entry #341.

[mcFreid]

Tuesday 11/17/09
-------------------------------------------------------------------------
Diet:
6:20am:
Oatmeal {1+ cup Dry Rolled Oats}
Chicken Egg Beater Omelet {3/4- cup Egg Beaters,4 oz Skinless Chicken Breast, Peppers, Onions} [Canola Oil]
1 Pear
1:40pm:
Chicken Sandwich {2 slices Whole Wheat Bread, 8 oz Skinless Chicken Breast, Lettuce, Mustard} [Canola Oil]
Cottage Cheese Wrap {1 Sprouted Grain Wrap, 1/2 cup 1% Fat Cottage Cheese, Lettuce, Onion, Sweet Pepper, Extra Virgin Olive Oil}
1 Apple
6:20pm:
Quinoa with Vegetables {1/2+ cup Dry Quinoa, Onions , Celery, Carrots , Garlic, Chilies} [Extra Virgin Olive Oil, Reduced Sodium Chicken Stock]
Pan-Seared Chicken Breast {10 oz Skinless Chicken Breast} [Canola Oil]

That was my diet.



The Workout:

TREADMILL:
2 mile run @ 13:13
MET-CON:
3 intervals with 30 sec rest of:
20 Walking Lunges
10 Burpees
10 Curls into Shoulder Press with 15 lbs
5 Medicine Ball Pushups
CORE:
3 intervals with 30 sec rest of:
20 sec Bird Dogs on each side
15 Hanging Knee Raises
60 sec Plank


That was the workout.



The Day:

I overestimated my capabilities. I had to reduce my original Met-Con plan. What I ended up with was decent, but not great. I think the curls and shoulder press movements were pretty much worthless. The good news is that I do feel myself improving with the burpees. It’s nice to see progress no matter the type.

My core workout wasn’t as intense as I would have liked it. I slightly expect that my form may have been off for the bird dogs because it felt seemingly easy for what I thought it should be. I’ll have to experiment with my positioning next time to make sure I hit the proper stance for stimulating the proper muscles.


That was the day.




This concludes Entry #342.