January 13th 2010 Diet/Exercise

Sleep:6.5 hours
Weight: 199 lbs
Cardio: Treadmill for 3 miles @ 6.55 mph
Lifting: Approx 60 minutes of chest, biceps, and abs
Diet:Breakfast was Egg Beaters and canadian bacon and ice water to drink. Dinner was grilled chicken, broccoli, qui'noa and a piece of pita bread
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

I think my body is back into the swing of things regarding weight lifting. I'm not sore, and rather than looking at the clock to see how much time is left, I'm looking at the clock to see how much more lifting I get to do.

January 12th 2010 Diet/Exercise

Sleep:6.5 hours
Weight: 201 lbs
Cardio: Had to take the day off due to a super busy night
Lifting: " "
Diet:Breakfast was Egg Beaters and canadian bacon and ice water to drink. Dinner was 2 turkey burgers plain on toasted wheat buns. I had a snack later of rice chips and salsa
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

January 11th 2010 Diet/Exercise

Sleep:6.5 hours
Weight: 201 lbs
Cardio: Treadmill for 3 miles @ 6.5 mph
Lifting: Approx 60 minutes of shoulders, legs, and abs
Diet:Breakfast was Egg Beaters and canadian bacon and ice water to drink. Dinner was baked salmon, qui'noa, and cauliflower. I had a post-workout meal of brown rice and turkey and some rice chips.
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

January 10th 2010 Diet/Exercise

Sleep:8 hours
Weight: 201 lbs
Cardio: Treadmill for 3.2 miles @ 6.6 mph
Lifting: Approx 60 minutes of back, triceps and abs
Diet:Breakfast scrambled eggs and wheat toast and orange juice. I had a protein shake and protein bar after lifting and dinner was brown rice with turkey breast and light gravy with ice water. I had more rice chips and salsa as a late snack
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

January 9th 2010 Diet/Exercise

Sleep:6 hours
Weight: 201 lbs
Cardio: Treadmill for 3.8 miles @ 6.6 mph
Lifting: Approx 70 minutes of Chest, biceps and abs
Diet:Breakfast was egg beaters and ham with an apple and some ice water, for dinner we ate at Golden Corral but I stuck to only veggies for salad toppings and no dressing and then chicken, fish and a small slice of steak with ice water. For a late night snack I had 10 rice chips with low fat cheese
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

January 7th 2010 Diet/Exercise

I took my supplements and ate healthy for the most part except for some regular chips/salsa as a late snack but took the day off from the gym to let my body rest for 1 day.

January 6th 2010 Diet/Exercise

Sleep:7.5 hours
Weight: 202 lbs
Cardio: Treadmill for 3 miles @ 6.6 mph good run
Lifting: Approx 60 minutes of shoulders legs and abs
Diet:Breakfast was egg beaters and ham with an apple and some ice water, Dinner was seasoned tilapia, brown rice and corn, some hot peppers and ice water. I had a protein shake and a protein bar (starving to death for some reason) immediately after lifting.
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

The caffeine headaches appear to have been a one day thing, after a week of eating clean every system in my body feels like it's operating smoothly and efficiently

January 5th 2010 Diet/Exercise

Sleep:7.5 hours
Weight: 203 2 lbs up?????? I haven't steered off the diet :(
Cardio: Treadmill for 3 miles @ 6.6 mph the run went awesome
Lifting: Approx 50 minutes of back, triceps and abs
Diet:Breakfast was egg beaters and ham with an apple and some ice water, lunch was a handfull of carrots, Dinner was prime rib with a side of Quinoa and a piece of pita bread, some hot peppers and ice water. I had a protein shake immediately after lifting.
Supplements:Forgot to take them, and by the time i remembered it was too late because the centrum will keep me up all night.

January 4th 2010 Diet/Exercise

Sleep:6 hours
Weight: 201
Cardio: 30 minutes on the elyptical for 450 calories
Lifting: Approx 60 minutes of chest, biceps and abs
Diet:Breakfast was egg beaters and ham with an apple and some ice water, lunch was a handfull of carrots, Dinner was tri-tip steak with Broccoli, some hot peppers, a slice of pita bread and ice water
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

Even though the weight hasn't changed alot I'm feeling lighter on my feet when I do cardio

January 3rd 2010 Diet/Exercise

Sleep:8 hours
Weight: 201
Cardio: 3 miles at 6.5 mph
Lifting: Approx 30 minutes of shoulders legs and abs
Diet:A late breakfast was Eggbeaters and a bit of ham and an apple, an early dinner of souvlaki flavored chicken and a side of Quinoa and 1/2 a slice of pita bread with ice water. A late snack of chips/salsa with rice chips rather than tortilla, they're surprisingly good.
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

January 2nd 2010 Diet/Exercise

Sleep:8.5 hours
Weight: 201
Cardio: 3.1 miles at 6.55 mph
Lifting: Approx 40 minutes of back, triceps and abs
Diet:1 Protein bar in the early afternoon, for dinner was leftover turkey and brown rice and corn from last night along with hot peppers and ice water to drink.
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium


Again the weekend meant a late night with waking up late so no breakfast. I can feel a bit of a caffeine withdrawl kicking in with a mild headache.

Jan 1st 2010 Diet/Exercise

Sleep:7.5 hours
Weight:204
Cardio:3 mile run at 6.5 mph
Lifting:Approx 40 minutes doing chest, biceps, and abs
Diet:1 protein shake in the early afternoon, Dinner consisted of some turkey breast, brown rice, corn, with ice water to drink. Also about 10 pistachios as a snack.
Supplements:Centrum performance, Omega 3 Fish oil, Glucosamine/Chondroiton, Calcium

Normally I'd have eaten earlier in the day but weekends/holidays usually mean staying up late and sleeping in late.