Tag Archives: Fitness

Fitness, Personal

Cheat Day – 3/24/08

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Ended up just catching up on the times with a few friends and all and it was due today. I couldn’t even concentrate on myself so I completely lost focus on my whey protein, which I will be fine, as I substituted for. I will forego the Crea-Tech Extreme from it containing 2 grams of taurine which is almost as lethal as some serious coffee. I had fun and even caught up with some friends.  Tomorrow, I do pulls to amp myself up for upper chest work… as if I didn’t tear enough arm muscle Saturday from shifting boxes around. I probably may do some gut-buster sets to get the abs tingling again, I can feel the muscle tissue from Sunday on my abs going “damn dude… you put us through the ringer!”

Breakfast
Blueberry bagel and Philadelphia cream cheese (blueberry flavor) – 400 calories

Lunch
Monster Energy – 100 calories
Clif Builder bar Peanut Butter Fudge – 270 calories with 20 grams of protein (Zero’s Note: For some reason, the peanut butter tastes like cardboard.)

Dinner
Italian Chicken Florentine dinner – 1,100 calories (estimated, mostly from carbs and proteins)
A glass of white wine – 120 calories

After-dinner
2 shots of Rain Vodka – 140 calories (average for vodka is 70/shot)
1 can of Coke Classic – 143 calories

Grand Total: 2,273 calories

Fitness, Personal

Workout and Food Log 03/23/2008 – Late Gut-Buster Session and Snacking

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So according to my friends I passed out and napped at the office of ZeroXR for a short bit. I think the workout regimen is seriously increasing it’s appetite for fuel. I ended up just making a whole wheat peanut butter and honey. Not to much impact there… (That was around 9:45pm) Almost an hour later, my body craves a snack. I did do my gut buster set before my sandwich, so that should round out my day. I will probably have some Rice Krispies, fresh strawberries, Teddy Grams and bananas as my second snack.

Peanut butter and honey sandwich on 100% whole wheat bread – 330 calories

Rice Krispies and 4 fresh, large strawberries – 203 calories

Banana – 120 calories

Fun Sized Teddy Grams – 60

Grand Total: 1,997 calories

Late gut-buster set

  1. 12 Crunches
  2. 12 Bicycle crunches
  3. 12 Cross crunches
  4. 12 Crunches
  5. 12 Bicycle crunches
  6. 12 Cross crunches
  7. 12 Crunches
  8. 12 Bicycle crunches
  9. 12 Cross crunches
Fitness, Personal

Food Log – Dinner and Early Evening Snack 3/23/2008

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A quiet family dinner today, nothing too fancy. There was leftover fried tofu from last night and some steamed rice, ended up helping myself to that. They invited me also to eat an avocado with them and that was great. Ended up snacking on a bowl of Raisin Bran Crunch a little after and it’s helping me balance out. Later on… I may just eat a banana to boost up my potassium levels and recharge me.

Rice and fried tofu – 500 Calories

Avocado – 234 calories

Small bowl of Raisin Bran Crunch in Silk soy milk – 220 calories

Grand Total: 1,284 calories

Fitness, Personal

Workout Log 03/23/2008 – Mid-day Gut-Buster Session

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Easter Sunday has been boring for me today with nothing to do… I wanted to challenge myself and try to up things and inspire the abs to say “Damn, we got flogged!” I decided to take a note from ExRx and do some remixed sit-ups from their list of waist exercises. I picked the crunch-up, the jack-knife sit-up and the v-ups for this round. They are pretty damn hard but did 2 sets of each in reps of 12. It’s got my abs tingling… but that’s what I need to keep me amped up. I need to find something to eat, cause the whey protein shake and Crea-Tech are losing caloric value already and my body is asking for food…

Routine

  1. 12 V-up’s
  2. 12 Jack-knife sit-ups
  3. 12 Crunch-ups
  4. 12 V-up’s
  5. 12 Jack-knife sit-ups
  6. 12 Crunch-ups
Fitness, Personal

Fitness and Food Log: 3/23/2008 Gut-Buster Set, Whey Protein + Crea-Tech

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Today I took it a little easy on myself to allow my body some time to concentrate healing my arms and legs from how hard Friday was. I would keep to the natural concept of 8-12 reps and 6-9 sets for progressive overload and not tax my abs again that my body requires additional healing on another vector. Before my sit-ups, had a 1/2 dose of whey protein and a spoonful of L-Glutamine, did my sets, and finished with my Crea-Tech Extreme. I feel refreshed and vital again with working out and it’s just great that my body seems to lap-up the exercises I throw at it.

Pre-Workout
1/2 dose of Whey protein and 1 teaspoon of L-Glutamine – 200 Calories, 18 grams of protein

Workout

  1. 12 Crunches
  2. 12 Bicycle crunches
  3. 12 Cross crunches
  4. 12 Crunches
  5. 12 Bicycle crunches
  6. 12 Cross crunches
  7. 12 Crunches
  8. 12 Bicycle crunches
  9. 12 Cross crunches

Post-workout
Maintenance dose of Crea-Tech Extreme – 150 Calories, 10 grams of creatine

I may work in another set of crunches towards the middle of today and then another set towards the end. It seems that I am not challenged enough on it, but I should not push the intensity too high. I’ll log the rest of today’s eating and activities here as I get a chance.

Fitness, Personal

Food Log – Late Snack 3/22/2008

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After passing out from exhaustion due to exerting my torn muscles around at work… I woke to do a soak in epsom salt and warm water. After a 1/2 hour soak, my body was already crying out for more fuel. I think I will have to listen to it to keep fueling my body… cause denying my body the fuel it needs to help the muscles grow is counter productive.

Rice Krispies cereal in silk soy milk (2oz serving) – 140 calories

Fun Sized Package of Teddy Grams – 60 calories

Fitness, Personal

Food Log – Dinner and Snack

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Family wanted me to sit and eat with them, so I had obliged. They had rice and fried tofu so I just had a bowl of rice and 2 pieces of fried tofu. Right now… I am just snacking on a banana and another cheese stick to mellow out and try to relax. Maybe it is time to amp up the caloric intake to help the repairing muscles. It would seem that it’s time to consider caloric burn deficits into the big picture.

Dinner
Small bowl of rice (8oz) and 2 pieces of fried tofu – 450 calories (most being carbs which is good!)

Snack
Banana – 120 calories
Monterey jack string cheese – 110 calories

Grand Total: 2,120 calories

Fitness, Personal

Food Log – 3/22/2008; Lamentations of Torn Muscle Healing

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Today was rather a blur from the fact that I had to work through the pains of my recovering muscle. I have eaten rather well so I have no regrets. I would take my bosses advice and buy the true 100% whole wheat bread for sandwiches, some swiss cheese, packs of light albacore tuna for making lunches. I also bought some cheese sticks to pack as snacks in the case I get hungry and just need a light boost. Breakfast, I did a stack of my chocolate flavored whey protein and Crea-Tech Extreme. Lunch was 2 tuna & swiss sandwiches and a cheese stick. So far I am good, but I may need to tweak my caloric count up to compensate for my muscles healing as eating too low may defeat my gains. If any of you out there read and have ideas, please feel free to advise me. I am thinking of making 1,750 – 2,000 my minimal due to the fact that 1,500 feels like I am running on fumes of food…

Breakfast
Whey protein and L-Glutamine in Silk Soy milk (16oz) – 400 calories, 36 grams of protein
Crea-Tech Extreme, 1/2 portion maintenance dose – 150 calories,  5 grams of creatine monohydrate

Lunch
Two whole wheat (100%), light tuna sandwiches with swiss cheese – 680 calories and 45.5 grams of protein
Monterey jack string cheese stick – 110 calories

Grand Total (before dinner) – 1,340 calories and 81.5 grams of protein

Fitness, Personal

Dinner Log – 3/21/2007

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Ended up going out on the town to walk and all with a friend. I could feel the muscles on my legs being torn and trying to heal. Once dinner rolled around, I could hear both my stomach and muscles going “Food! NOW!” Went to Blue Mesa out in Dallas and for once actually ate modestly. Rather than getting a huge plate of food… I got the sampler dish and it had a nibble of 3 selections. I stayed off mixed drinks and alcohol tonight so a major win there!

Blue Mesa dinner – 900 Calories (rough estimate)

I have been hydrating constantly with water from the Crea-Tech Extreme drying my out from feeding my muscles water and nutrients… I also forgot to account for a slight deficit from work-out caloric burn, so I may be under nourishing myself. I am having a snack now to replenish the lost electrolytes and boost me up on nutrients.

Banana – 120 calories

Grand Total: 1,720 calories

Fitness, Personal

Workout Log 3/21/2008 + Crea-Tech Extreme and Whey Protein & L-Glutamine Dose

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I would end up taking Twitch’s advice and try out free weights today to see that as an avenue for progress. In addition to that… I would also try to do a warm-up and cool down sprint on the crossramp machines to see if the impact is a little better than just doing all my cardio in the beginning. I also decided to throw in a super-set of squats at the end to try to max out so my legs are throughly beat the hell up.

Warm-up Phase: Crossramp machine

  • Duration: 10 minutes + 5 minute cool down
  • Crossramp level 6
  • Resistance (initial/cooldown) level 8/6
  • 157 Calories
  • 1.36 miles
  • Max heart rate: 165 bpm
  • Average: 160bpm

Dumbbell Squats

  • 40 lbs (20/side)
  • 10 reps
  • 3 sets

Dumbbell Lunges

  • 30 lbs (15/side)
  • 10 reps
  • 3 sets

Lateral Cable Pulls

  • 40 lbs (20/side)
  • 10 reps
  • 2 sets

Lateral Cable Pulls, second run

  • 20 lbs (10/side)
  • 5 reps
  • 3 sets

Dumbbell Squats Super-Set

  • 25 lbs (12.5/side)
  • 5 reps
  • 13 sets

Cool down phase: Crossramp Machine

  • Duration: 5 minutes + 5 minute cool down
  • Crossramp level 10
  • Resistance level 1
  • 76 calories
  • 0.73 miles

Crea-Tech Extreme drink – 300 Calories, 20 grams of creatine
Chocolate Whey Protein and L-Glutamine shake in Silk soy milk (160z) – 400 Calories, 36 grams of protein

Total Caloric Count: 700 Calories