Week 2 Stats

Weight: 120.2 lbs

12 minutes: 1.4 miles

Pullups: 1/2

Week 2--Aug 11-Aug 17

MONDAY: August 11

Food:

11:30A: Coffee, Skim milk, 3 tsp sugar

1:30P: 1 cup rice with scrambled eggs

3:30P: Green tea with stevia

4:45P: Chili’s grilled chicken salad

5:00P: Green tea with stevia

8:00P: 2 Crunchy tacos

12:00A: 1 hardboiled egg; 1 cup beef, broccoli, rice; peppermint tea with stevia

Exercise: 10:00pm

1 set 8 reps 15lbs/2 sets 10 reps 10 lbs:

hammer curls

preacher curls

military press

Arnold Press

Triceps overhead press (10lb all sets)

80 lb pull downs (3 sets 6 reps)

60 lb seated rows (3 sets 6 reps)

HIIT: 10 intervals/25 minutes:

1:30 mins=7.2 mph

1 min= 4 mph

17 minute cool down

3.6 miles

298 calories

Tuesday: August 12

Food:

Coffee, skim milk, 3 tsp sugar

1 hard boiled egg

stir fry with 1 cup rice

1 hardboiled egg

green tea with stevia

handful of potato chips

1 medium banana

2 tsp of almond butter

Exercise: 10:00pm

Treadmill:

45 minutes

3.8 mph

188 calories

2.95 miles

Wednesday: August 13

Food:

11:00am: coffee with skim milk 3tsp sugar

12:30pm: small chicken leg (from a rotisserie chicken)

1:45-5:00pm: bites of Garden of Life Super Green food bar

5:00pm: ½ Chick Fil A Chicken Salad Sandwich

7:00-9:00pm: more bites of Super Green food bar

3 tortilla chips to taste homemade salsa

10:30pm: banana

Exercise: 11:00 pm

Strength train: 3 sets, 10-12 reps, 10 lbs

Biceps curls

Hammer curls

Triceps overhead press

Military press

Arnold press

1 set lateral shoulder raises

Pull downs:

60 lbs, 2 sets, 7 reps

80 lbs, 1 set, 6 reps

seated rows: 60 lbs 3 sets, 6 reps

Treadmill: 20 minutes

4.0 mph

1.44 miles

100 calories

Thursday: August 14

Food:

11:00-12:00pm: ½ cup coffee with milk 2 tsp of sugar

1 cup Dandy blend with stevia

1:40pm: ½ Chick Fil A Chicken salad sandwich

4:00pm: rice and veggie stirfry

5-10 tortilla chips

11:00pm: 2 cups ravioli with ground chicken

peppermint tea with stevia

no exercise

Friday: August 15

Food:

11:00-12:00PM: ½ cup coffee with milk and 2 tsp of sugar

1 cup Dandy blend with ½ tsp raw honey

2:00pm: 2 fried eggs in virgin coconut oil, dulse, pepper, onion powder

3:30pm: ½ veggie naked burrito from Qdoba—guacamole, blackbeans, corn, salsa, pico de gallo, lettuce, peppers, onions

8:00PM: the other ½ of naked veggie burrito

12:00AM: whey protein (110 calories, 25 g protein, 0g fat)

Brussels sprouts in virgin coconut oil

Exercise:

Strength training: 2 sets, 12 reps, 10 lbs

Biceps (2 angles)

Triceps overhead

Military

Arnold

Lateral

Pulldowns: 80 lbs, 2 sets, 6 reps

Seated rows: 50 lbs, 2 sets, 8 reps

2 sets 20-24 situps decline bench

1 pullup with 65 lb assist

Treadmill: Test day!

12 minutes: 1.4 miles

1.94 miles

244 calories

Saturday: August 16

Food:

8:30AM: 2 Scoops whey protein in water

(200 calories, 4 g fat, 36 g protein, 6 g carb)

9:00am: coffee, 4 tsp sugar

1:00pm: handful tortilla chips

2:00pm: ground beef broccoli onions

16 oz iced coffee with 6 raw sugars and half and half

5:00-6:00pm: 10 tortilla chips

9:00pm: 1 crunchy taco

12:10AM: Whey protein

peppermint tea with stevia

Exercise:

Strength train:

80 lb assist pullup: 3 sets, 4-6, reps

Pulldowns: 3 sets, 6 reps, 80 lbs

100 lbs=1 rep max on pull downs

HIIT

Treadmill: 7 intervals

1:30minutes: 7.3 mph

1:30minutes: 4.2 mph

cool down

3.47 miles

284 calories

Sunday: August 17, 2008

Free Day!

120.2 lbs!

1 scoop protein with stevia

coffee with 3 tsp sugar

veggie nachos at La Bamba (600 calories)

4 sips of Sierra Mist

Cheese and tomato melt sandwich

Iced tea with unsweetened raspberry

Bowl of watermelon chunks

Cold peppermint tea with stevia

1 oz natural cheetos

1 fresh corn on cob

No exercise

Weigh In: week 1

Well, I'm trying to find a time when I can consistently weigh-in, because I want it to be the same circumstances (or as consistent as possible) since weight is a relative thing, so I decided first thing in the morning, after visiting the bathroom, and before eating/drinking anything. I'll see how far I get with that, since my schedule is nowhere near regular, unless I have a day off. So, without further ado, my weigh-in stats:

123.6 lbs
Arm: 10.5 inches
Waist: 28 inches
Thigh: 20.5 inches

Best 12 minute: 1.3 miles
Pullups: 1/2 my body weight ;) aka, needed 65-lb assist to get up there on Saturday.

Well, today begins week 2 and I am looking forward to modifying my workout to increase my dumbbell weight, even if it means I need to lower my other weights (i.e. lat pulldowns).

Weekend nfo

I didn't get to post this what with work and Olympic watching, etc, so I just wanted to post my Saturday info so as to finish off my first week, and then continue through as a Sunday through Saturday week in my goal setting.

SATURDAY:

Work from 1030-715

Coffee--skim milk with 4 sugars

3pm: Chick Fil A Chicken Salad Sandwich: 350 calories/15 g fat/ 32 g carb/20 g protein

8pm: 2 hardboiled eggs (organic, of course) with a little side salad from chick fil a that I didn't have time to eat while at work

1030pm: workout
10 lbs dumbbells: 3 sets, 10 reps of:
biceps curls/modified preacher curls
triceps overhead press
Arnold press
military press
lat pull downs (I increased the weight for my 2nd and 3rd set from 60 lbs to 70 lbs)
seated rows (50 lbs)

3 sets of 20 situps on a decline bench

1 set of 10 reps of a modified squat that I wanted to try using a bar and one foot on the floor, the other hooked behind me on a bench. it was awkward, which is why I just squatted the bar without weights, but I think it may be an exercise I can incorporate. Otherwise, I will just do regular squats.

Interval training: around 20 minutes
1 min work/1:30 rest=7.2 mph/4 mph (7 intervals)
walk to cool down
3 miles; 250 calories

12AM: Jay Robb Vanilla Whey protein shake in water

1 cup rice; 1 scoop beef, broccoli, onion stirfry (with 1 tsp of virgin coconut oil)

2AM: Sleep

SUNDAY: Free Day!!

9-530: Work

Coffee--skim milk 3 sugars

10am and then 1:30 pm: had leftover rice with beef broccoli onion stirfry for breakfast/lunch (I ate out of a quart sized Pyrex container all day)

6:45: Chili's for dinner!
Chips, salsa, Queso: my portion: 530 calories/ 45 g fat/ 15 g carb / 19 g protein

Chicken Quesadilla explosion (dressing on side): i only had the cheese wedges, saved the salad portion for Monday. otherwise, the salad with the works is a whopping:

850 calories
45 g fat
60 g carb
56 g protein

Definitely huge as one meal, which is why I always think of it as 2-3 meals. Then it just becomes a chargrilled chicken salad :)

Considering my opportunity for a free day, I didn't even consume 1600 calories.

08-08-08

Ah, yes, this day will not come again for another millennium, and I find it fitting that many weddings happened this day (once in a lifetime love, and all that) and of course, the opening ceremony of the Beijing Olympics. The show was fantastic and I can't imagine what it was like for those people to have seen the display live, especially the firework finale. Simply magnificent in its choreography, symbolism, and national pride. I can't wait until after the Olympics to see how the rest of the world (particularly America) will accept China's seeming openness to change and desire for harmony (with the world, environment, etc).

Here is how I've been eating/working out this week. The food I list is not in order of when I've eaten them that day, it's just a list of what I ate overall. Believe me when I say I ate when I was hungry (which on a scale of 0-5, where 0 is satisfied and 5 is ravenously hungry, I snacked when I was 1-2 and ate at 3-4). Also, I don't believe that fat is evil, and in fact believe that certified organic virgin coconut oil is a miracle superfood. At the very least, it's my cooking oil of choice. EVOO is my "cold" oil for salads and such. Not for cooking as it's too weak and will easily go rancid (which equals to bad things for the body!)

August 5, Tuesday:
2 sets, 10 reps, incl situps on a decline bench.
biceps curls
triceps overhead press
lateral shoulder raises
military press
Lat pulldown (60 lbs)
seated rows (50 lbs)
struggled with pullup
Running: Interval training: 80 seconds 7.5mph/80 seconds 4 mph for 20 minutes. Walk 20 minutes.

one cup of coffee--milk, 4 tsp sugar
nearly 3 L of water all day (gauges via water bottles)
Probiotics; fish oil
Ate 4 times a day: out of my Pyrex 1-quart bowl--rice with stirfried veggies

Wednesday: Test day for running! My workout was around 10:30PM
1.3 miles in 12 minutes (I couldn't breathe through my nose :*( )
3.5 miles overall, 300ish calories.

11AM: Coffee--milk, 4 tsp sugar
11:30Am: 1 cup of rice with one egg cooked in virgin coconut oil
1:00PM: Green tea with stevia
2:00pm: 2 cups romaine lettuce, chopped onions, extravirgin olive oil
celery
6:00pm: 1 cup of brown rice, 1 scoop veggie stirfry (Janae's cooking), 3 palm-sized slices of homemade honey wheat bread with butter
9:00PM: 1/4 pound burger with onions (from fresh ground beef; diced onions folded into the beef; my specialty!) with whole wheat buns and natural cheetos
11PM: Jay Robb chocolate whey protein shake in water
2 L of water (throughout the day)
probiotics
1AM: Sleep!

Thursday: off day for exercise
6:15AM: Jay Robb vanilla whey protein shake
6:30-7AM: coffee--milk, 4 sugars
7:30Am: 1/2 Jay robb "Yammit" meal replacement bar (12 g fat/250 calories)
9:30AM: 3 oz Fruit cup, 2 sausage patties (no bread/biscuits, from Chick fil a)
12:30PM: 2 cups rice with onions (sauteed in virgin coconut oil)
5:00PM: other 1/2 of Yammit Meal replacement bar
7:00 PM: Wendy's taco salad
corn on the cob (microwaved--yuck! not worth it, so didn't finish)
probiotics

Friday:
3 sets 10 reps 10 lb dumbbells:
bicep curls (2 different angles each set), tricep overhead presses, Arnold press, military press, lateral arm raise
lat pull downs (60 lbs)
seated rows (50 lbs)
decline bench sitsups: 16 reps, 3 sets. This was just for fun, since I try to engage my abs throughout my workout.

trying to figure out the custom intervals on the tread mill, so my first set of 15 minutes was 1 minute work, 1 minute rest (7.2 mph/4.2 mph) which resulted in 1.4 miles and 140 calories. Walked for 10 minutes (4 mph=.5 miles and 40 calories) and the last 12-15 minutes was 1.8 miles and 152 calories: 2 min rest/1:30 work=4 mph/7.5 mph.
Overall: around 3.5 miles, 300 calories

Food:
11 AM: coffee--milk and 4 tsp sugar; chocolate frosting donut
12pm and 5 pm: 2 cups green tea with stevia
2pm: 2 hardboiled eggs, 2 cups romaine lettuce, EVOO and dash of aminos
4pm 8 small strawberries
5 pm Wendy's small chili (200 calories, 6g fat)
2 cups peppermint tea with stevia (sometime throughout the day)
12 AM (arter workout): Grilled 1/3 lb burger with onions (I knead together with our seasonings, and then pat into burger shapes), buns, lettuce virgin coconut oil
7PM and 12AM: Corn on cob (farmer's market fresh--yum!); I massaged virgin coconut oil onto them and dash of real salt
probiotics, fish oil, digestive enzymes
2AM: sleep!

I will update my stats on Sunday (or Monday) (My weight's fluctuated throughout the week: my lowest was Tuesday, at 122 lbs, but overall 124-125, as it should. I don't want to lose weight too quickly, as that would probably be water weight, which means that my body is eating and disposing of my hard-earned measly muscles, and I need all I can gain!)
okiedokie, time to shower!

I was thinking of posting pictures, but didn't want to seem fanatical about myself, so will just keep that stuff private, and post a celebratory picture after these 60 days are over.

60 Day Challenge

Well, Liv and I recently joined an accountability group that L and Richelle formed to reach their health goals. And, since I am serious about living a healthy lifestyle, I thought that this group would definitely help me be more conscious about my nutritional decisions, plus, get my butt in gear towards reaching those seemingly simple, yet recently unattainable goals, such as doing one pullup/chinup and running 1.5 miles in 12 minutes.

So, this space would be a great place for me to post my updates on the challenge, along with any insights I have along the way. I guess first I should reiterate my goals for 60 days, and my starting stats. (This is similar to what I originally emailed):

My physical goals that I wish to attain in 60 days include:
1. to be able to do one pullup--training for that includes incoporating lat pull downs, rowing, and hanging from the chinup bar uselessly.
2. to run 1.5 miles in 12 minutes--training includes running using high-intensity interval training, running, and running. I have my test day to see improvement once per week.

Nutrition:
Although my overall goal is to remove all processed foods from my diet, by the end of 60 days, I will remove all fried foods (i.e. french fries, potato chips), white bread (is this a good goal, since I hardly eat bread anyway, let alone white bread? ) and white sugar from my diet (including any foods that contain high fructose corn syrup, which is lurking in almost EVERY processed food, including supposedly 100% whole wheat bread).

On the flip side, I will incorporate more greens in my diet, and will begin to experiment with
green smoothies. Also, I need to be more conscious with my probiotic supplements and omega-3 fats. I will bring my lunch to work to ensure that I am incorporating more whole foods rather than processed foods into my diet.

As I progress past this 60 days, I would like to be able to fast one day a week, but that's an overall lifestyle goal, not something I will tackle at this beginning stage. I will also have a "free meal day" every two weeks to help with psychological issues around food. I think to help me out, though, I will start with one free day every week (on Sunday) for the first thirty days, and then starting September 01, have the free day every two weeks. As a lifestyle goal, I hope to never need a "free day."

I don't necessarily believe in a magical number for weight, but when I was the most fit, I was hovering between 118-120 lbs with 18% body fat measured with hydrostatic weighing. I am 125 lbs now, and nowhere near that in body fat% or fitness, so for my 60 days I should be at 120 lbs. I would like to say that my body fat% could be 20%, but I have no way to measure that right now, although I do have my weighing scale that has a bioelectrical impedance element to it with which I guess I can measure improvement. It's difficult since those bioelectrical impedance scales need the same exact circumstances to be anywhere near helpful in terms of gauging progress. But oh well, it's worth a try. In the meanwhile, I'll see how realistic it is to lose 3 inches around my waist in 60 days. Or maybe 3 inches overall? I don't know what the precedent is for inch loss versus fat loss. I hope that is a realistic goal. 3 inches

So, anyway, until I lose enough fat that I can see muscle definition again, and therefore gauge my fitness level with my eyes, I will use a scale to measure my progress (since just looking in the mirror would probably have more of a de-motivating effect on my right now rather than a motivating one).

Current (as of Aug 1) 125 lbs; arm: 10.5 inches; waist: 28 inches; thigh: 20.5 inches.
Will update stats every Sunday.