Tag Archives: Accountability

Workout and Food Log – 3/25/2008

Today went by pretty interesting, save for being tired through part 2 of today. I think I have found my niche as far as the Crea-Tech Extreme and whey protein usage goes. I will probably do my doses of the Crea-Tech as a pre-workout booster, as the taurine seems to keep my mood elevated and my energy pumping. Today, it just felt like being hooked up with an IV line and getting a nice steady pulse of energy into my workout. It was refreshing to walk out and be exhausted from the routine. The whey protein seems like a great supportive supplement post workout to feed the exhausted muscles, so I know I will have to stick with that.

My sets today were fun, but tiring. Doing more with dumbbells rather than machines now cause I need to regain my balance mechanisms.  Today was all “pull” mechanism exercises, so my arms have been sore all day… but I can’t even fathom how they will feel tomorrow. Tomorrow is “push” exercises… Squats and pain be damned!

I had a friend who wanted some files from me before work and would offer to pay for lunch… Ended up going to Chipotle, but it ended up mellowing my appetite for most of the day due to the protein content. Through out the day, I ended up holding out alright, just there were moments I was caught a little low on energy from my body just incinerating food at an amazing pace. Ended up using my whey protein shake as my “lunch” at the office and later had a tuna and cheese sandwich.

Crea-Tech Extreme – 300 calories, workout dose

Workout Routine
Dumbbell Bent-over Row

  • 25 lbs
  • 12 reps
  • 2 sets

Dumbbell Upright Row

  • 25 lbs
  • 12 reps
  • 2 sets

Dumbbell Lateral Rises

  • 30 lbs
  • 12 reps
  • 2 sets

Dumbell Curls

  • 30 lbs
  • 12 reps
  • 2 sets

Cardio – Step Machine

  • Duration: 5 minutes and 5 minute cool down
  • Resistance: 55 steps per minute/40 steps per minute
  • 60 calories
  • 467 step or 32 floors of stairs
  • Equivalence: 1 step is 8 inches, 1 floor is 10 feet.

Chipotle fajita burrito (rice, barbacoa, corn salsa, sour cream, cheese) – 1,056 calories
Water instead of soda or sweet tea

Office “lunch” period
Whey protein and L-Glutamine shake, double dose – 400 calories, 36 grams of protein

Whole wheat, tuna and swiss cheese sandwich – 340 calories

Late night snack
Monterey jack cheese stick – 110 calories

Grand Total:  2,206 calories

The lunch probably offset things, but I will be making up for that tomorrow… Squats will make my quadriceps their bitch.

Cheat Day – 3/24/08

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!”

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

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.)

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

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

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

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

Food Log – Late Snack 3/22/2008

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

Food Log – Dinner and Snack

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.

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

Banana – 120 calories
Monterey jack string cheese – 110 calories

Grand Total: 2,120 calories

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

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…

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

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

Food Diary – 3/20/2008

So today was interesting… but it definitely has me double checking my choices now. I brought my protein and L-Glutamine shake with me and basically consumed it when the cubical dynamics slowed down enough. During my “lunch” break, I felt a pang of hunger hit me and decided to get some of the baked and breaded chicken strips combo for a boost of energy. It wouldn’t be until the activity in the office slowed down enough that I could do some research into the “damage” the chicken strips basically caused. My boss, Rich, oversaw and basically said “Holy cow, dude! You’re seriously trying to slim and gain muscle?! I am impressed that you’re researching almost everything you eat!” He then just had an idea to pick up some bread, lean tuna and some deli style swiss cheese slices. From that he ended up just inviting me to make a sandwich with him and we talked seriously on diet. He had given me some great advice on what I need to do for nutritional sake. I just need to be more cautious with what I take in and watch out for trappings that could throw me over my projected caloric intake. Here’s the statistical information for those curious to my intake today.

Whey protein and L-Glutamine shake (16oz) – 400 calories, 36 grams of protein

Office Lunch
5 baked and breaded chicken strips – 500 calories (BAD!)
Sierra Mist (8oz) -100 calories

Quick Dinner
Whole, stone ground wheat bread, tuna, and swiss cheese sandwich – 340 calories

Grand Total: 1,340 calories

Quick Gut-Buster Session

This was more to make-up as an off day for not hitting up the gym… It’s a relatively short set, but I plan to build up more on it tonight after work. After this I will be making my 16oz dose of my protein and L-Glutamine shake to take now and during work. I may dose up on my Clif Builder Bar as a snack. If the pang of serious hunger hits, I may see about hitting the cafe close to the office for a sandwich or something. I will be data logging my eating today and hopefully I should be fine until I get home.

Blitz Set – 4 sets, no break
20 Crunches
20 Bicycle crunches
20 Cross crunches
20 Double-cross crunches

Food Log – Snack and Dinner for 3/19/2008

Well, work was interesting as my appetite was hit or miss. My assistant manager was trying to get me laughing as well as my partner to have an appetite and rejoin them… just I couldn’t regain my sense of appetite. So I would take my second dose of protein and L-Glutamine to patch up my torn ab muscles. My partner would offer to buy me a drink to reamp me and get my snappy again so she picked up a Sugarfree RedBull energy drink and offer that to me.

“Lunch”: Soy milk protein shake with L-Glutamine, 8oz dose – 200 calories, 18 grams of protein

Reamp: Sugarfree RedBull – 10 calories

Later in the day, my buddy who was in town from spring break at his med school wanted me to come over to catch up and try to do some repairs on his parents computers. He offered to catch lunch for me taking time out of my day to assist. Ended up eating at Braum’s for my “cheat” due to loss of appetite earlier today, so I can say it’s fair to say I didn’t kill my intake restrictions. Braum’s unfortunately does not have any nutritional facts posted, so I am using approximate calculations from CalorieKing and rough estimates based on the McDonald’s posted nutritional facts.

Dinner(Disclaimer: Some of these are ROUGH calculations, take them as you will – Zero)
Braum’s Jalapeno Chedder Jack Cheese Burger – 877 calories
Medium crinkle cut fries – 240 calories
Medium 16oz Coke – 150 calories

Total count is just a wee bit close, but it does show that even my “cheat” days can be a little fun while not veering off of my target goal of 1,500 – 1,700 calories per day. True, my caloric count isn’t as hardcore as some others, but it does keep me from getting bored and desiring foods that would wreck havoc on my work out.

Grand Total: 1,677 calories

Workout Log and Food Log (Breakfast) 03/19/2008

I had a horrid nightmare which killed my sleep to zero so I am running on basically nothing as far as restorative sleep goes. So not only did I lose sleep, but I also got up late to go train. I didn’t go to hard, just did some cardio to keep my heart toned up. I am wired from my sprint on the crossramp machine and my nightmare isn’t helping me focus. I know I should be feeling better, but the nightmare seemed too real. I’ll probably post a more personal entry about the nightmare if I even remember to focus on it. Let’s get on with my logging.

To one of my fans: Thank you for empowering me, I appreciate it like you could never believe.

Crossramp Machine

  • Duration: 15 Minutes + 5 minute cool down
  • Crossramp level 10
  • Resistance (workout/cool down) Level 6/5
  • Caloric burn: 205 Calories
  • Distance: 1.75 miles

Breakfast: Soy milk protein shake with L-Glutamine, 1/2 of a 16oz dose – 200 calories, 18 grams of protein.

I will be saving the other half of my dose for lunch at work as my nightmare has me so amped up that I have completely lost all appetite for today… Maybe I’ll get it back tonight… but I just don’t feel great at the moment.