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SPARTAN 300 CHALLENGE NUTRITION AND WORKOUT LOG Jeff Blaylock May

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SPARTAN 300 CHALLENGE NUTRITION AND WORKOUT LOG Jeff Blaylock May Powered By Docstoc
					           SPARTAN 300 CHALLENGE NUTRITION AND WORKOUT LOG
                                Jeff Blaylock
                         May 9, 2009 - June 20, 2009

Goal for Meals: 28.0g protein, 36.0g carbohydrates, 12.0g fat (Shifted beginning May
19 to 28-18-12 before workouts and 28-36-3 after workouts)
Goal for Snacks: 7.0 P, 9.0 C, 3.0 F (Shifted beginning May 19 to 7-4.5-3)
Goal for Day: 98.0 P, 126.0 C, 42.0 F | 30% P, 40% C, 30% F (Shifted beginning May
19 to 35%-32%-29% on training days and 42%-27%-32% on non-training days)
Workout Goals: 5 CrossFit workouts per week, 3 @gym, 2 @home
Challenge Goals: (1) completed final workout, (2) zoned 85% of meals within +/- 3g of
all three components and introduced paleo days, 100% zone paleo (changed following
session w/ JDP May 19) (3) lost 5# fat and 10in

                                        RESULTS

COMPLETED SPARTAN 300 in 19:24 (Level 2), improving from initial results (DNF)
Goal One: ACHIEVED

IMPROVED DIET through rigorous tracking and planning, virtually eliminating dairy and
grains, and introducing paleo. However, there were some days -- weekends and end of
legislative session crushes -- where either the will or the time failed. Fell short of 100%.
Goal Two: NOT ACHIEVED. Could have done better but nonetheless learned much

LOST 8.4 POUNDS (based on Spartan 300 check-in weights)
LOST 9.5 INCHES
BODY FAT UNCHANGED (based on Spartan 300 check-in weights)
Goal Three: NOT ACHIEVED AS WRITTEN. Based on measurements, body fat loss
was <5# and just short of 10 inches lost. Had goal been written lost 5# and 10in,
would've considered GOAL THREE ACHIEVED within measurement error.
IMPORTANT RESULTS: I lost over 8 pounds, and I'm wearing 30-inch waist pants for
first time in 20 years.


                   DAY-BY-DAY NUTRITION AND EXERCISE LOG

                              FIRST WEEK: May 9-May 15

Saturday, May 9, 2009

Nutrition (98.0 P, 114.1 C, 46.1 F | 31% P, 36% C, 33% F):
   • BREAKFAST 7:45a: Advocare meal replacement shake with 1 TBsp peanut
        butter, ½ cup blueberries, 1 fish oil softgel (28.0 P, 37.7 C, 11.8 F)
   • MORNING SNACK: Did not occur, @CrossFit Central
   •   LUNCH 12:15p: @Zen 7 pepper ahi tuna with minimal sauce; Philadelphia roll
       with minimal soy; side salad with minimal dressing; iced green tea (35.0 P, 30.0
       C, 19.0 F)
   •   AFTERNOON SNACK 3p: 1oz organic turkey deli meat, 3oz unsweetened apple
       sauce, 4 raw almonds (7.0 P, 10.0 C, 3.0 F)
   •   DINNER 8:30p: 3.2oz shrimp, 2 ¼ C spinach, 1 ½ C baby lettuce, ½ C shredded
       red cabbage, ½ cucumber, 3oz cherry tomatoes, ½ C sliced mushrooms, 1 red
       pepper, 2 TBsp sesame tamari dressing (28.0 P, 36.4 C, 12.3 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 8:30a: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      500mg L-Leucine, 1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • NIGHTTIME 10:15p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~148oz):
  • ~12oz before leaving for CrossFit Central
  • 2 16oz water bottles @CrossFit Central
  • 16 oz tea refilled 1 ½ times @Zen
  • 20 oz tea while running errands
  • 12 oz visiting neighbors
  • 20 oz at dinner
  • ~12 oz overnight

Workout:
  • CROSSFIT CENTRAL10:30a: Spartan 300 Level 2 -- 25 jumping pull-ups, 50
     deadlifts 95#, 50 push-ups knees, 50 box jumps, 50 floor wipers 95#, 35 KB
     clean and press 12kg in 20:00 (DNF: 15 KB, 25 pull-ups)

Sleep (7 hrs):
   • Woke up 6:50a -- restless, slept in fits and starts (~5 ½ hrs)
   • 1 ½ hour nap around 1
   • Bedtime 10:45p

Notes:
   • Morning weight reading: 157.4#
   • CROSSFIT SPARTAN 300 check-in: 159.8# | 19.9% body fat

Sunday, May 10, 2009

Nutrition (107.7 P, 144.4 C, 45.5 F | 30% P, 41% C, 29% F):
   • BREAKFAST 9:30a: omelete with 3 eggs, ½ C white onions, ½ C green pepper,
        1 Roma tomato, ½ C mushrooms, 2 TBsp salsa; 1 ½ C strawberries; 1 oz turkey
        deli meat; 1 fish oil softgel (29.7 P, 36.1 C, 17.6 F)
   • MORNING SNACK: Did not occur, nap
   •   LUNCH 1:15p: Amy's organic lentil vegetable soup; 3oz canned tuna with 1 tsp
       mustard and 2 TBsp relish (34.0 P, 46.0 C, 13.0 F)
   •   AFTERNOON SNACK 4:45p: 1oz organic turkey deli meat, 3oz unsweetened
       apple sauce, 4 raw almonds (7.0 P, 10.0 C, 3.0 F)'
   •   DINNER 8:15p: 5oz grilled chicken; ½ C green peppers, ½ C red peppers, ½
       yellow peppers, ½ cup white onions; 1 C yellow squash, 1 C zucchini; salad with
       1 ½ C spinach, 1 C mushrooms, ½ C cherry red tomatoes, 1 ¾ TBsp sesame
       tahini dresshing (37.0 P, 52.3 C, 11.9 F)

Supplements:
  • VITAMINS 10:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above

Water (~140oz):
  • ~40oz through lunch
  • ~60oz home-brewed decaf iced team through dinner
  • ~20oz after dinner
  • ~20oz overnight

Workout:
  • JOG 8:15a: 3mi around neighborhood, walking < ¼ mi at around 1.6mi mark, in
     33:01

Sleep (9 ½ hrs):
   • Woke at 7a -- slept well (~7 ½ hrs)
   • 2 hour nap 10:45a-12:45p
   • Bedtime 10:45p

Notes:
   • Math error while making dinner led me to believe I was short on carbs, so I
       added on the side salad. Also, unknown how much olive oil remained on food
       after grilling.

Monday, May 11, 2009

Nutrition (111.5 P, 148.0 C, 40.2 F | 32% P, 42% C, 26% F)
   • BREAKFAST 7:15a: ½ oz protein powder, 1 C 1% milk, ½ C plain lowfat yogurt,
        1 TBsp organic peanut butter, 1 C strawberries (27.0 P, 36.6 C, 11.6 F)
   • MORNING SNACK 10a: 1oz turkey deli meat, 7oz celery, 4 almonds (8.5 P, 7.7
        C, 3.4 F)
   • LUNCH 12:15p: 4oz grilled chicken breast, 1 ½ C mixed sweet peppers, ½ C
        onion, 1 orange, 6 almonds (27.2 P, 33.6 C, 5.4 F)
   • AFTERNOON SNACK NO. 1 3p: Zone perfect bar and iced tea (14.0 P, 25.0 C,
        4.0 F)
   • AFTERNOON SNACK NO. 2 5p: 1oz grilled chicken breast, 3oz unsweetened
        applesauce, 4 almonds (6.8 P, 10.0 C, 3.4 F)
   •   DINNER 8:45p: 3 ½ oz grilled chicken breast; ½ C mixed peppers, 1oz white
       onion; 1 ½ C spinach, ½ cucumber, ½ C red cabbage, 1 C mushrooms, 1 C
       cherry tomatoes, 2 TBsp sesame tamini dressing (28.0 P, 35.1 C, 12.4 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine, 1250mg creatine hydrochloride
  • NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~140oz):
  • ~50oz at work, plus ~20oz iced green tea
  • ~30oz prior to workout
  • ~50oz following workout
  • ~10oz overnight

Workout:
  • CROSSFIT CENTRAL WOD 7:15p: 5 rounds 20 air squats, 1-2-3-4-5 cleans
     45#, 1 suicide in 13:15; 3 rounds of 10 jumping pull-ups, 10 push-ups

Sleep (7 hrs):
   • Woke at 6:15a -- slept well, but was sore (~7 hrs)
   • Bedtime 10:30p

Notes:
   • Felt hungry and thirsty all day, plus had a headache all day.
   • Full soreness from Spartan 300 workout kicked in overnight, especially hip
       flexors, abs, lower back.
   • Unknown how much olive oil remained on food after being grilled Sunday.

Tuesday, May 12, 2009

Nutrition (105.9 P, 127.3 C, 43.9 F | 32% P, 38% C, 30% F):
   • BREAKFAST 7:45a: ½ oz protein powder, 1 C 1% milk, ½ C plain lowfat yogurt,
        1 TBsp organic peanut butter, 1 C strawberries (27.0 P, 36.6 C, 11.6 F)
   • MORNING SNACK 10:15a: 1.4oz roast beef deli meat, 7oz celery, 4 almonds
        (10.5 P, 7.7 C, 5.1 F)
   • LUNCH 12:45p: 4 oz grilled chicken breast; 1 ½ C mixed peppers, 1oz onion; 1
        orange; 1 ¼ TBsp almond butter (30.9 P, 39.3 C, 11.5 F)
   • AFTERNOON SNACK 4p: 1oz turkey deli meat, ¾ C strawberries, 4 almonds
        (7.7 P, 8.9 C, 3.4 F)
   • DINNER 7:45p: 3oz grilled chicken breast; 1 ½ C steamed broccoli, ¾ C yellow
        squash, 1 zuccini, 1 red pepper; 2 C spring mix, ½ cucumber, ½ C red cabbage,
        1 C mushrooms, 2 TBsp sesame tamini dressing (29.8 P, 34.8 C, 12.3 F)
Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • NIGHTTIME 10:15p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~140oz):
  • ~80oz at work (incl. 60oz decaf iced green tea)
  • ~50oz at home
  • ~10oz overnight

Workout:
  • WALKED DOG 6:15p: 2 ¼ mile walk with Chisos

Sleep (7 ½ hrs):
   • Woke at 6:35a -- slept well, but was sore (~7 ½ hrs)
   • Bedtime 10:30p

Notes:
   • Lower back, quads sore from yesterday's WOD. Not as hungry during the day as
       yesterday.
   • Took my iced tea maker to the office so I could have free decaf iced tea during
       day, saving me $$ and greatly reducing caffiene intake.
   • Any residual olive oil on chicken not included in fat totals.

Wednesday, May 13, 2009

Nutrition (115.1 P, 152.4 C, 51.8 F | 30% P, 40% C, 30% F):
   • BREAKFAST 7:45a: ½ oz protein powder, 1 C 1% milk, ½ C plain lowfat yogurt,
        1 TBsp organic peanut butter, 1 C strawberries, 1000mg fish oil (27.0 P, 36.6 C,
        12.6 F)
   • MORNING SNACK 10a: 1oz turkey deli meat, ½ C apricot, 4 almonds (7.1 P, 9.6
        C, 3.3 F)
   • LUNCH 12:30p: 3 ¾ oz grilled chicken breast, 1 ½ C steamed broccoli, 3oz baby
        carrots, ¾ TBsp olive oil, 1 orange (28.0 P, 36.3 C, 12.5 F)
   • AFTERNOON SNACK NO. 1 3p: 1.4oz roast beef deli meat, 7oz celery, 4
        almonds (10.5 P, 7.7 C, 5.1 F)
   • AFTERNOON SNACK NO. 2 5p: Zone Perfect bar (14.0 P, 24.0 C, 7.0 F)
   • DINNER 8:30p: Advocare meal replacement shake, 2.5oz cherries, 1 TBsp
        almond butter (28.5 P, 38.2 C, 11.3 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine, 1250mg creatine hydrochloride
   •   NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
       Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~130oz):
  • ~80oz at work (incl. 60oz decaf iced green tea)
  • ~40oz at home
  • ~10oz overnight

Workout:
  • CROSSFIT CENTRAL WOD 7:15p: 5 rounds of 15 backsquats (75#) and 400m
     run in 24:22

Sleep (7 hrs):
   • Woke at 6:45a -- slept pretty well until 5a, then in and out 'til alarm (~7 hrs)
   • Bedtime 10p

Notes:
   • Tied low weight reading of 153.6#

Thursday, May 14, 2009

Nutrition (95.8 P, 125.9 C, 41.2 F | 30% P, 40% C, 30% F):
   • BREAKFAST 7:45a: ½ oz protein powder, 1 C 1% milk, ½ C plain lowfat yogurt,
        1 TBsp organic peanut butter, 1 C strawberries, 1000mg fish oil (27.0 P, 36.6 C,
        12.6 F)
   • MORNING SNACK 10a: 1oz turkey deli meat, ½ C apricot, 4 almonds (6.6 P, 9.1
        C, 1.8 F)
   • LUNCH 12:45p: @ Lavaca St. Deli 3oz tuna, 1 TBsp lite mayo; 3 C mixed
        greens, ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp sun-dried tomato
        vinigrette; 1 C tomato bisque; iced tea (24.6 P, 35.5 C, 11.6 F)
   • AFTERNOON SNACK 3:15p: 1oz roast beef deli meat, 6oz celery, 1oz baby
        carrots, 2 almonds (7.8 P, 9.3 C, 3.1 F)
   • DINNER 8:45p: 3oz stir-fry chicken breast, 1 ¾ C broccoli, 1 C yellow squash, 1
        C red pepper, 1 ¼ C green onion, 1 ½ C mushrooms, stir-fried in olive oil and soy
        sauce (29.8 P, 35.4 C, 12.1 F)

Supplements:
  • VITAMINS 8:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 4p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~160oz):
  • ~100oz at work (incl. 60oz decaf iced green tea, 20oz iced tea)
   •   ~50oz at home
   •   ~10oz overnight

Workout:
  • CROSSFIT TRAINING w/ Chris 7p: 21-15-9 12kg KB double snatch, push-up,
     box jump in 10:03; MB throws, Russian twists, and other abs

Sleep (7 hrs):
   • Woke at 6:30a -- slept pretty well until 4:30a, then in and out 'til alarm (~7 hrs)
   • Bedtime 12:15a

Notes:
   • New low weight reading: 153.2#
   • Monitored Texas House until it adjourned after midnight


Friday, May 15, 2009

Nutrition (97.7 P, 131.6 C, 47.0 F | 29% P, 39% C, 32% F):
   • BREAKFAST 8:30a: 3 eggs, ½ C red pepper, ½ C green onion, ½ C Roma
        tomato, ½ C mushroom, 2 TBsp salsa; 1 orange; 1oz turkey deli meat; 1000mg
        fish oil softgel (28.2 P, 37.4 C, 16.4 F)
   • MORNING SNACK 10:45a: 1oz turkey deli meat, ½ C apricot, 2 almonds (7.6 P,
        9.1 C, 1.8 F)
   • LUNCH 1:30p @ Lavaca St. Deli 3oz tuna, 1 TBsp lite mayo; 3 C mixed greens,
        ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp sun-dried tomato vinigrette; 1
        C tomato bisque; iced tea (24.6 P, 35.5 C, 11.6 F)
   • AFTERNOON SNACK did not occur (nap)
   • DINNER 7:45p: 6oz grilled shrimp; 4.6oz sweet potato, ¼ C serrano pepper,
        0.6oz yellow pepper, soy sauce (cooked off), olive oil; 8oz red wine (37.3 P, 49.6
        C, 17.2 F)

Supplements:
  • VITAMINS 8:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above

Water (~150oz):
  • ~80oz at work (incl. 40oz decaf iced green tea, 20oz iced tea)
  • ~60oz at home
  • ~10oz overnight

Workout:
  • REST DAY

Sleep (7 hrs):
   • Awoke 7:30a (~6 hrs)
   • 1hr nap 3:45p-4:45p
   •     Bedtime 12:30a

Notes:
   • 1st alcohol in 8 days
   • Gave all my remaining cheese to neighbors -- no dairy in the fridge now


                          SECOND WEEK: May 16-May 22

Saturday, May 16, 2009

Nutrition (98.2 P, 126.3 C, 44/9 F | 30% P, 39% C, 31% F):
   • BREAKFAST 8a: Advocare meal replacement shake, 1 TBsp almond butter; 2oz
        cherries; 1000mg fish oil softgel (28.3 P, 36.0 C, 12.2 F)
   • MORNING SNACK did not occur (nap)
   • LUNCH 12:15p: 3 eggs, ½ C green pepper, ½ C green onion, ½ C Roma tomato,
        ½ C mushroom, 2 TBsp salsa; 2 C strawberries; 1oz turkey deli meat (29.2 P,
        37.6 C, 16.6 F)
   • AFTERNOON SNACK 5p: 1.3oz roast beef deli meat, ¾ C strawberries, 2
        almonds (8.7 P, 8.5 C, 3.5 F)
   • DINNER 8:30p: stir-fry 3.3oz chicken breast, 2 C broccoli, 1 C yellow pepper, 1 C
        green pepper, 1 C mushrooms, 1 C green onion, olive oil, soy sauce; 2/3 C
        pineapple (32.0 P, 44.2 C, 12.6 F)

Supplements:
  • VITAMINS 8:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~160oz):
  • Steady consumption, refilling 20oz glass every 90 minutes to 2hrs
  • ~10oz overnight

Workout:
  • SPARTAN 300 workout No. 1 @home 7:15p: 50 pull-ups, 50 burpees in 8:32,
     plus 50 sit-ups

Sleep (9 ½ hrs):
   • Woke at 7:45a (~6 ½ hrs)
   • 1hr nap 9:45a-10:45a
   • 2hr nap 2:45p-4:45p
   • Bedtime 11:30p

Notes:
   •   New low weight reading: 152.4#


Sunday, May 17, 2009

Nutrition (114.2 P, 139.2 C, 52.1 F | 31% P, 38% C, 31% F):
   • BREAKFAST 10:45a: 1oz protein powder, 1 ½ C pineapple, ½ C coconut milk, 1
        tsp almond butter; 1oz turkey deli meat; 1000mg fish oil (29.0 P, 37.4 C, 14.0 F)
   • MORNING SNACK did not occur (nap)
   • LUNCH 2:15p: @Zen 7-pepper ahi tuna, California roll, side salad, iced tea (38.0
        P, 45.0 C, 17.0 F)
   • AFTERNOON SNACK 5:45p: 1oz proscoitto, ¾ C strawberries, 2 cherries (8.8 P,
        10.2 C, 3.8 F)
   • DINNER 8p: 4oz grilled steak, 6oz grilled corn on cob, 1 C peppers, ½ C onions
        (38.4 P, 46.6 C, 17.3 F)

Supplements:
  • VITAMINS 10:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 9p: 1000mg HMB, 500mg L-Lysine, 1000mg L-Glutamine
  • POST-WORKOUT 10:15p: 500mg L-Leucine
  • NIGHTTIME 11p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~170oz):
  • Steady consumption, refilling 20oz glass every 90 minutes to 2hrs
  • ~50oz iced green tea

Workout:
  • JOG 9:15a: 3mi around neighborhood in 30:42
  • SPARTAN 300 workout No. 3 @home 9:45p: 5 rounds of 10 KB shoulder
     presses per arm (12kg) in 6:30

Sleep (10 hrs):
   • Woke at 8a, got up 8:45a (~8 hrs)
   • 2hr nap 11:45a-1:45p
   • Bedtime 11p

Notes:
   • New low weight reading: 152.0#
   • First breakfast smoothie without dairy


Monday, May 18, 2009

Nutrition (101.9 P, 140.8 C, 44.8 F | 30% P, 41% C, 29% F):
   •   BREAKFAST 7:15a: 1oz protein powder, 1 ½ C pineapple, 4oz coconut milk; 1oz
       turkey deli meat; 1000mg fish oil softgel (26.9 P, 36.4 C, 11.2 F)
   •   MORNING SNACK 10:15a: 1oz shrimp, 6oz celery, 2 cherries, 2 almonds (7.6 P,
       8.7 C, 2.5 F)
   •   LUNCH 12:45p: 4oz grilled salmon, 1 C grilled peppers, 1 C grilled onions; 1
       orange (33.2 P, 44.6 C, 14.8 F)
   •   AFTERNOON SNACK 4p: 1oz prosciutto, 10 cherries (8.8 P, 11.3 C, 3.7 F)
   •   DINNER 8:45p: 3 C broccoli, 5.8oz asparagus, 1 ½ C mushrooms stir-fried; 3oz
       spinach, ½ cucumber, 1 egg, 1 ¼ TBsp sesame tamini dressing (25.4 P, 39.8 C,
       12.6 F)

Supplements:
  • VITAMINS 8:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~170oz):
  • ~100oz at work, including ~60oz decaf iced tea
  • ~20oz before CrossFIt
  • ~40oz after CrossFIt
  • ~10oz overnight

Workout:
  • WALKED DOG 5:45p: 2 ½ mi around neighborhood
  • CROSSFIT CENTRAL WOD 7:15p: 4 rds of 400m run and 50 squats in 18:44
     plus 25 burpees, 5 sets of 5 ring-dips and pull-ups (including first kipping pull-
     ups)

Sleep (5 hrs):
   • Woke at 6:15a, did not sleep well (~5 hrs)
   • Bedtime 10:30p

Notes:
   • Shoulders hurt around 2a-4a from Sunday's shoulder presses
   • First unassisted, more-or-less kipping pull-ups -- 5 singles


Tuesday, May 19, 2009

Nutrition (115.3 P, 151.5 C, 49.6 F | 30% P, 40% C, 30% F):
   • BREAKFAST 7:45a: 1 ¼ scoop protein powder, 25 cherries, 1 TBsp peanut
        butter; 1000mg fish oil softgel (31.0 P, 38.0 C, 13.9 F)
   • MORNING SNACK did not occur (meetings @Capitol)
   •   LUNCH 1p: 4oz grilled salmon, 1 C peppers, 1 C onions; 1 orange (33.2 P, 44.6
       C, 14.8 F)
   •   AFTERNOON SNACK NO. 1 3:15p: 1.25oz shrimp, 6oz celery, 1oz carrots (8.6
       P, 9.0 C, 1.0 F)
   •   AFTERNOON SNACK NO. 2 5p: Zone Perfect bar (14.0 P, 24.0 C, 7.0 F)
   •   DINNER 8p: 3 ½ oz shrimp, 3oz spinach, 1 C shredded red cabbage, 3oz cherry
       red tomatoes, ½ cucumber, 1 C mushrooms, 2 TBsp sesame tamari dressing; ¾
       pear (28.5 P, 35.9 C, 12.9 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~180oz):
  • ~100oz at work, including ~60oz decaf iced tea and 20oz iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • WALKED DOG 5:45p: 2 ½ mi around neighborhood

Sleep (7 hrs):
   • Awoke 6:45a (~7 hrs)
   • Bedtime 10:45p

Notes:
   • New low weight reading: 151.2#
   • Met with Coach John to discuss goals and diet. Beginning tomorrow, diet plan
       changes to 4-2-4 P-C-F for most meals, 4-4-0 following training sessions.


Wednesday, May 20, 2009

Nutrition (103.4 P, 94.2 C, 44.7 F | 35% P, 31% C, 34% F):
   • BREAKFAST 8:15a: 1 ¼ oz protein powder, 1 C strawberries, 1 TBsp organic
        peanut butter; 1000mg fish oil softgel (28.0 P, 18.7 C, 11.9 F)
   • MORNING SNACK 10:30a: 1oz turkey deli meat, ¼ bartlett pear, 4 almonds (7.1
        P, 7.0 C, 3.1 F)
   • LUNCH 12:45p: 2 hard-boiled eggs, 2oz turkey deli meat, 1 orange, 6 almonds
        (26.5 P, 19.5 C, 12.5 F)
   • AFTERNOON SNACK 5p: 1oz prosciutto, 3oz baby carrots (9.0 P, 9.0 C, 3.0 F)
   • DINNER 8:30p: 4oz grilled salmon, 2 C Amy's organic butternut squash soup
        (32.8 P, 40.0 C, 14.2 F)

Supplements:
   •   VITAMINS 8:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above
   •   PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
       1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
   •   POST-WORKOUT 8:30p: 500mg L-Leucine
   •   NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
       Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~160oz):
  • ~80oz at work, including ~60oz decaf iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT CENTRAL WOD 7:15p: 5 rounds of 7 hang power cleans, 7 push
     jerks (75#) and 400m run in 19:56

Sleep (8 hrs):
   • Awoke 7:15a (~8 hrs)
   • First bedtime 10:30p
   • Second bedtime 11:15p

Notes:
   • Goal for today's nutrition: 98 P, 90 C, 30 F | 38% P, 35% C, 26% F
   • Breakfast and lunch zoned at revised 4-2-4 blocks. The fat in the salmon and
       soup ended up putting dinner near 4-4-4 (not 4-4-0, which was the goal).
   • Pushed extra hard on final 400m run to finish below 20-minute mark


Thursday, May 21, 2009

Nutrition (99.6 P, 71.7 C, 46.0 F | 36% P, 26% C, 38% F ):
   • BREAKFAST 7:45a: 1 ¼ oz protein powder, 1 C strawberries, 1 TBsp organic
        peanut butter; 1000mg fish oil softgel (28.0 P, 18.7 C, 11.9 F)
   • MORNING SNACK 9:45a: 1oz turkey deli meat, 1 apricot, 4 almonds (8.1 P, 9.6
        C, 3.3 F)
   • LUNCH noon: @Hog Island Deli 4oz chicken breast; 3oz romaine lettuce; small
        amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
        parmesan peppercorn dressing (28.0 P, 16.5 C, 11.8 F)
   • AFTERNOON SNACK 4p: 1 egg, 1 zuccini, ¾ C red pepper (8.0 P, 8.7 C, 4.3 F)
   • DINNER 8p: 3oz salmon, 3oz spinach, ½ cucumber, ½ C mushrooms, 5.2oz
        cherry red tomatoes, ½ C green onions, ½ TBsp olive oil (27.5 P, 18.2 C, 14.7 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
   •   POST-WORKOUT 8p: 500mg L-Leucine
   •   NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
       Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~160oz):
  • ~80oz at work, including ~60oz decaf iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • SPARTAN 300 WORKOUT NO. 1 @home 7:30p: 5 rounds of 12 pull-ups
     (doorframe bar), 18 sit-ups, 24 walking lunges with 20# dumbbell at shoulder in
     12:45.

Sleep (6 ½ hrs):
   • Awoke 6:45a (~6 ½ hrs)
   • Bedtime 11p

Notes:
   • Had to cancel 1/1 session with Chris (work @office)


Friday, May 22, 2009

Nutrition (96.2 P, 86.1 C, 46.2 F | 34% P, 30%C, 36% F):
   • BREAKFAST 7:45a: 1 ¼ oz protein powder, ½ C blackberries, 1 TBsp peanut
        butter; 1000mg fish oil softgel (27.5 P, 17.3 C, 12.0 F)
   • MORNING SNACK 10a: 1 oz turkey deli meat, 1 apricot, 4 almonds (8.1 P, 9.6
        C, 3.3 F)
   • LUNCH 1:30p: @Lavaca Street Deli 3oz tuna, 1 TBsp lite mayo; 3 C mixed
        greens, ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp sun-dried tomato
        vinigrette; 1 C tomato bisque; iced tea (24.6 P, 35.5 C, 11.6 F)
   • AFTERNOON SNACK 4p: 1 egg, 1 zuccini, ¾ C red pepper (8.0 P, 8.7 C, 4.3 F)
   • DINNER 8p: @Crossfit bbq 2 oz chicken, 2 oz sausage (28.0 P, 3.0 C, 15.0 F)
   • LATER 11p: 2 light beers (0.0 P, 12.0 C, 0.0 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • NIGHTTIME 12:30a: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~120oz):
  • ~80oz at work, including ~60oz decaf iced tea
  • ~20oz at bbq
  • ~20oz overnight
Workout:
  • Rest day

Sleep (7 hrs):
   • Arose 6:45a (~7 hrs)
   • Bedtime 12:30a

Notes:


                            THIRD WEEK: May 23-May 29

Saturday and Sunday, May 23-24, 2009

Nutrition (Fail):
   • SATURDAY BREAKFAST 9a: @Waterloo migas eggs with cheddar cheese, ¼ C
        refried black beans; tea
   • SATURDAY AFTERNOON and EVENING: beer, some pizza
   • SUNDAY BRUNCH 2p: @Cover 3 ahi tuna burger on whole wheat bun with
        lettuce, tomato, onion, chipotle mayo; handful of fries; iced tea; Bailey's Irish
        crème
   • SUNDAY AFTERNOON: @Buddy's Place beer, some pizza
   • SUNDAY EVENING: @house party 1 sausage, beer

Supplements:
  • VITAMINS 8:45a Saturday: Men's multi, 500mg Vitamin C, fish oil as indicated
      above
  • NIGHTTIME 1:30a Saturday: 1500mg glucosamine, 1200mg chondroitin, 750mg
      L-Arginine, 500mg L-Ornithine, 600mg ibuprofen

Water (~160oz):
  • ~60oz on Saturday at work and home
  • ~100oz on Sunday including ~60oz iced tea

Workout:
  • JOG Sunday 11a: 3-mile jog around neighborhood in 31:11 plus 1 ½-mile walk
     with Chisos

Sleep:
   • Awoke 7:45a Saturday (~6 hrs)
   • Bedtime 1:30a Saturday
   • Awoke 9:45a Sunday (~7 hrs)
   • Bedtime 1a Sunday

Notes:
   •   Not a good weekend in terms of focus and discipline, thanks to neighborhood
       block parties, friend's birthday, and being at work Saturday.
   •   Time to get back up on the horse and dial back in.


Monday, May 25, 2009

Nutrition (76.1 P, 105.2 C, 37.0 F | 29% P, 40% C, 31% F):
   • BREAKFAST 9a: @Starbucks "protein tray" of egg, cheese, grapes, apple slices,
        small whole wheat bagel, peanut butter (17.0 P, 39.0 C, 17.0 F)
   • MORNING SNACK did not occur (meetings)
   • LUNCH 1p: @Austin Java steak salad of grilled steak, mixed greens, some
        onions, red peppers and dressing; cup of peanut soup; hibiscus mint tea
        (estimated 33.5 P, 28.0 P, 18.0 F)
   • AFTERNOON SNACK did not occur (meetings)
   • DINNER 8:30p: Myoplex lite nutrition shake, 1 C pineapple (25.6 P, 38.2 C, 2.0
        F)

Supplements:
  • VITAMINS 9:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~170oz):
  • ~100oz at work, including ~80oz decaf iced tea
  • ~50oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT WOD 7:15p: 500m row, 21 modified handstand push-ups (box),
     500m row, 15 HSPU, 500m row, 9 HSPU, 500m row in 14:53

Sleep (6 hrs):
   • Awoke 6:45a (~5 hrs)
   • Bedtime 10:15p

Notes:
   • No holiday for me, at the office 8-6.
   • Looking forward to returning to a more rigid diet and routine following the
       Memorial Day weekend end of the Legislative session
   • Filmed and interviewed @CrossFit Central
Tuesday, May 26, 2009

Nutrition (101.3 P, 81.6 C, 46.1 F | 36% P, 28% C, 36% F):
   • BREAKFAST 7:45a: 1 ½ oz protein powder, 4oz coconut milk, 2/3 C pineapple,
        1000mg fish oil softgel (30.4 P, 22.4 C, 11.7 F)
   • MORNING SNACK 10:30a: ½ of a 7-Eleven veggie tray of snap peas, tomatoes,
        and carrots; 1 egg (7.2 P, 8.8 C, 4.5 F)
   • LUNCH 1p: @Lavaca Street Deli 2.5oz tuna, 1 tsp lite mayo; 3 C mixed greens,
        ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp lite ranch; 1 C beef barley
        soup; iced tea (27.7 P, 22.8 C, 12.6 F)
   • AFTERNOON SNACK 4p: ½ of a 7-Eleven veggie tray of snap peas, tomatoes,
        and carrots; 1 egg (7.2 P, 8.8 C, 4.5 F)
   • DINNER 8:15p: 4oz stir-fry shrimp, 1 C broccoli, ½ C red pepper, ¾ C yellow
        squash, ½ C green onion, 1oz pineapple, ½ C mushrooms; olive oil, soy sauce
        (28.8 P, 18.8 C, 12.8 F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 1000mg HMB, 500mg L-Lysine, 1000mg L-Glutamine,
      250mg L-Ornithine, 375mg L-Arginine
  • POST-WORKOUT 7:45p: 500mg L-Leucine
  • NIGHTTIME 11p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~160oz)
  • ~100oz at work, including ~60oz decaf iced tea and ~20oz iced tea
  • ~40oz at home
  • ~20oz overnight

Workout:
  • WALKED DOG 6:30p: 1 ¾ mile walk around neighborhood
  • SPARTAN 300 CHALLENGE 7:15p: 50 push-ups, 50 lunges with 20# dumbbell,
     50 sit-ups, 400m run in 10:47

Sleep (5 hrs):
   • Awoke 6:45a (~5 hrs) -- restless night, awakened by phone call, my dog barking,
      and muscle cramp
   • Bedtime 12:15a

Notes:
   • Workout time slowed about 30 seconds thanks to leg cramps in last 200m


Wednesday, May 27, 2009

Nutrition (106.1 P, 104.1 C, 40.6 F | 35% P, 35% C, 30% F):
   •     BREAKFAST 7:45a: 1 ¼ oz protein powder, 1/3 cup mango, 4oz coconut milk;
         1000mg fish oil softgel (27.8 P, 18.9 C, 11.5 F)
   •     MORNING SNACK 10a: 1oz turkey deli meat, 5.5oz celery, 4 almonds (7.9 P,
         6.4 C, 4.3 F)
   •     LUNCH 12:30p: 4oz shrimp, 1 C broccoli, ½ C red pepper, ¾ C yellow squash, ½
         C green onion, 1oz pineapple, ½ C mushroom, olive oil, soy sauce (28.4 P, 18.8
         C, 11.8 F)
   •     AFTERNOON SNACK 5:30p: Zone Perfect bar (14.0 P, 24.0 C, 7.0 F)
   •     DINNER 8:30p: 2 C chicken and sausage gumbo, 2oz turkey deli meat (28.0 P,
         36.0 C, 6.0 F)

Supplements:
  • VITAMINS 9:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • POST-WORKOUT 8:30p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine, 500mg L-Leucine
  • NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~200oz):
  • ~120oz at work, including ~80oz decaf iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT WOD 7:15p: 4 rounds of 800m run, 15 ring dips (jumping, a few reps
     with band), 10 burpees in 26:28

Sleep (6 hrs):
   • Awoke 6:45a (~6 hrs)
   • Bedtime 10:45p

Notes:


Thursday, May 28, 2009

Nutrition (108.2 P, 84.5 C, 42.9 F | 38% P, 29% C, 33% F):
   • BREAKFAST 7:45a: 1 ½ oz protein powder, 4oz coconut milk, 2/3 C pineapple,
        1000mg fish oil softgel (30.4 P, 22.4 C, 11.7 F)
   • MORNING SNACK did not occur (meetings)
   • LUNCH 12:45p: @Hog Island Deli 4oz chicken breast; 3oz romaine lettuce; small
        amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
        parmesan peppercorn dressing (28.0 P, 16.5 C, 11.8 F)
   • AFTERNOON SNACK 4:30p: Zone Perfect bar (14.0 P, 24.0 C, 7.0 F)
   •   DINNER 8:30p: @Zen 4oz dark meat chicken; 2 C total of broccoli, yellow
       squash, onion, carrots; ginger-lime and soy; mixed greens (35.8 P, 21.6 C, 12.4
       F)

Supplements:
  • VITAMINS 7:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 1000mg HMB, 500mg L-Lysine, 1000mg L-Glutamine,
      250mg L-Ornithine, 375mg L-Arginine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 11p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~150oz):
  • ~100oz at work, including ~80oz decaf iced tea
  • ~40oz at home
  • ~10oz overnight

Workout:
  • 1/1 SESSION WITH CHRIS 7p: worked on cleans, jerks, row

Sleep (7 ½ hrs):
   • Awoke 6:45a (~7 ½ hrs)
   • Bedtime 11:30p

Notes:
   • Tied low weight reading of 151.2#


Friday, May 29, 2009

Nutrition (81.0 P, 89.1 C, 39.4 F | 31% P, 35% C, 34% F):
   • BREAKFAST 8a: @Waterloo migas (3 eggs with chopped vegetables, ¼ C
        cheese, salsa), 1 flour tortilla, 2 strips bacon; ¼ C black beans; tea (31.4 P, 34.6
        C, 25.8 F)
   • MORNING SNACK did not occur (meetings)
   • LUNCH 1:30p: @Lavaca Street Deli 3oz tuna, 1 TBsp lite mayo; 3 C mixed
        greens, ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp sun-dried tomato
        vinigrette; 1 C tomato bisque; iced tea (24.6 P, 35.5 C, 11.6 F)
   • AFTERNOON SNACK did not occur (meetings)
   • DINNER 9p: Myoplex lite meal replacement shake (25.0 P, 19.0 C, 2.0 F)

Supplements:
  • VITAMINS 9:45a: Men's multi, 500mg Vitamin C, 1000mg fish oil soft gel
  • NIGHTTIME 11p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen
Water (~120oz):
  • ~80oz at work, including ~60oz decaf tea
  • ~30oz at home
  • ~10oz overnight

Workout:
  • WALKED DOG 10p: 2-mile walk around neighborhood

Sleep (6 ½ hrs):
   • Awoke 6:45a (~6 ½ hrs)
   • Bedtime 1a

Notes:
   • Average weight for the week:


                          FOURTH WEEK: May 30-June 5

Saturday, May 30, 2009

Nutrition (89.1 P, 70.6 C, 63.0 F | 30% P, 23% C, 47% F):
   • BREAKFAST 8a: @Waterloo 3-egg omelet with cheese, chopped veggies; 2
        strips bacon; ½ C breakfast potatoes; salsa; tea (28.4 P, 22.1 C, 23.0 F)
   • MORNING SNACK did not occur (meetings)
   • LUNCH 1p: @lobbyist’s office 2oz bbq brisket, 4oz bbq sausage, ½ C potato
        salas, ¼ C baked beans, tea (35.7 P, 29.5 C, 38.0 F)
   • AFTERNOON SNACK did not occur (meetings)
   • DINNER 9:45p: Myoplex lite meal replacement shake (25.0 P, 19.0 C, 2.0 F)

Supplements:
  • NIGHTTIME 11:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~130oz):
  • ~100oz at work, including ~80oz decaf iced tea
  • ~20oz at home
  • ~10oz overnight

Workout:
  • REST DAY

Sleep (5 hrs):
   • Awoke 6:45a (~5 hrs)
   • Bedtime 11:45p

Notes:
   •   At office all day


Sunday, May 31, 2009

Nutrition (49.0 P, 40.0 C, 23.0 F | 35% P, 28% C, 37% F):
   • BREAKFAST did not occur (slept in)
   • MORNING SNACK did not occur (jogging)
   • LUNCH noon: @McAlister’s Deli grilled chicken salad (35.0 P, 16.0 C, 19.0 F)
   • AFTERNOON SNACK did not occur (meetings)
   • DINNER 6p: @lobbyist’s office 2 small roast beef sandwich halves on croissant
        with lettuce, tomato, swiss (14.0 P, 24.0 C, 4.0 F)

Supplements:
  • VITAMINS 1p: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • NIGHTTIME 12:30a: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~140oz):
  • ~100oz at work, including ~70oz decaf iced tea
  • ~20oz at home
  • ~20oz overnight

Workout:
  • JOG 10:30a: 3-mile run (walked 1/6 mile) in neighborhood in 31:47

Sleep (8 hrs):
   • Awoke 9:45a (~8 hrs) but up three times during night to check on legislative
      status
   • Bedtime 12:30a

Notes:
   • At office all day


Monday, June 1, 2009

Nutrition (85.7 P, 108.4 C, 40.8 F | 30% P, 38% C, 32% F):
   • BREAKFAST 8:30a: @Waterloo migas (3 eggs with chopped vegetables, ¼ C
        cheese, salsa), 1 flour tortilla, 2 strips bacon; ¼ C black beans; tea (31.4 P, 34.6
        C, 25.8 F)
   • MORNING SNACK did not occur (meetings)
   • LUNCH 1:30p: @Lavaca Street Deli grilled turkey and ham Panini with avocado,
        mustard, spinach; 1 C tomato bisque; tea (30.3 P, 49.8 C, 12.0 F)
   • AFTERNOON SNACK did not occur (meetings)
   • DINNER 7:45p: Advocare meal replacement shake (24.0 P, 24.0 C, 3.0 F)
Supplements:
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • NIGHTTIME 10:15p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~120oz):
  • ~80oz at work, including ~40oz decaf iced tea and ~40oz tea
  • ~30oz at home
  • ~10oz overnight

Workout:
  • CROSSFIT WOD 6:45p: CrossFit total backsquat 95-115-125 PR and press 95-
     105 PR 110 F

Sleep (6 hrs):
   • Awoke 7:30a (~6 hrs) but up twice during night to check on legislative status
   • Bedtime 10:45p

Notes:
   • Legislative session ends
   • Turned in time sheet billing 201.5 hours over last two weeks
   • Lost 9# since beginning of 140-day session


Tuesday, June 2, 2009

Nutrition (109.1 P, 84.2 C, 46.8 F | 37% P, 28% C, 35% F):
   • BREAKFAST 8:30a: Myoplex lite meal replacement shake, 1 TBsp peanut butter;
        1000mg fish oil softgel (29.0 P, 22.5 C, 11.0 F)
   • MORNING SNACK 11a: ½ of a 7-Eleven veggie tray of snap peas, tomatoes,
        and carrots; 1 egg (7.2 P, 8.8 C, 4.5 F)
   • LUNCH 1p: @Hog Island Deli 4oz chicken breast; 3oz romaine lettuce; small
        amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
        parmesan peppercorn dressing (28.0 P, 16.5 C, 11.8 F)
   • AFTERNOON SNACK NO. 1 3:15p: rest of 7-Eleven veggie tray, 1 egg (7.2 P,
        8.8 C, 4.5 F)
   • AFTERNOON SNACK NO. 2 5:45p: 1.5oz thin turkey deli meat, 2 strawberries, 4
        almonds (9.5 P, 8.0 C, 3.5 F)
   • DINNER 7:45p: 5oz grilled scallops, 5 stalks asparagus, ½ C green peppers, ½
        C red peppers, ½ C sweet onions, residual olive oil (28.2 P, 19.6 C, 11.5 F)

Supplements:
  • VITAMINS 9:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above
   •   NIGHTTIME 10:15p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
       Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~160oz):
  • ~100oz at work including ~60oz decaf tea and ~20oz tea
  • ~40oz at home
  • ~20oz overnight

Workout:
  • WALKED DOG 10p: 1 ¾ mile walk around neighborhood

Sleep ():
   • Awoke 7:45a but woke several times during night (~7 hrs)
   • Bedtime 11:30p

Notes:
   • Opted to grill several days' meals over optional KB class -- intending to attend
       Thursday evening, Friday noon KB


Wednesday, June 3, 2009

Nutrition (101.8 P, 86.6 C, 57.4 F | 32% P, 27% C, 41% F):
   • BREAKFAST 8a: 3 eggs, ½ C white onion, ½ C green pepper, 1 Roma tomato, 2
        TBsp salsa, 1 C strawberries, 1000mg fish oil softgel (22.2 P, 26.0 C, 16.6 F)
   • MORNING SNACK 10:30a: 1.5oz thin turkey deli meat, ¼ pear, 4 almonds (9.2
        P, 8.3 C, 3.7 F)
   • LUNCH 12:15p: @Chipotle 4oz barbacoa, 2.5oz fajita vegetables, 3.5oz
        guacamole, 3.5oz tomato salsa, tea (28.0 P, 18.0 C, 20.5 F)
   • AFTERNOON SNACK 5p: 1.5oz grilled chicken breast, ¼ C raspberries, 1 tsp
        almond butter (9.9 P, 4.5 C, 3.5 F)
   • DINNER 9:30p: 5.5oz grilled pork tenderloin, ½ C grilled yellow squash, ½ C
        grilled zucchini, ½ C sweet potato with serrano peppers (32.5 P, 29.8 C, 13.1 F)

Supplements:
  • VITAMINS 8a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8p: 500mg L-Leucine
  • NIGHTTIME 11:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~200oz):
  • ~120oz at work including ~80oz decaf tea and ~20oz tea
  • ~60 oz at home
  • ~20oz overnight
Workout:
  • CROSSFIT WOD 6:45p: CrossFit total deadlift 235-250-265 PR, giving total
     score of 495. 3 ½ rds 7 burpees, 7 deadlifts (135#) in 5:00.

Sleep (7 hrs):
   • Awoke 7:15a (~7 hrs)
   • Bedtime 12:30a

Notes:
   • New low weight reading: 150.6#


Thursday, June 4, 2009

Nutrition (110.6 P, 74.1 C, 39.9 F | 40% P, 27% C, 33% F):
   • BREAKFAST 8:30a: 1 ¼ oz protein powder, 1 C strawberries, 1 TBsp organic
        peanut butter, 1000mg fish oil softgel (30.0 P, 18.6 C, 12.3 F)
   • MORNING SNACK 10:30a: 1.5oz thin turkey deli meat, ¼ C raspberries, 4
        almonds (9.3 P, 5.5 C, 3.6 F)
   • LUNCH 1:30p: 4oz shrimp, 2.5oz spring mix, 1oz baby spinach, 1 C shredded
        red cabbage, 3.5oz cucumber, ½ C tomato, 2 TBsp sesame tamini dressing
        (27.6 P, 15.9 C, 12.5 F)
   • AFTERNOON SNACK 5p: 1 ½ oz chicken breast, ½ C strawberries, 1 tsp
        almond butter (10.1 P, 6.3 C, 3.7 F)
   • DINNER 8:30p: 4oz scallops, 1 ½ oz chicken breast, 6oz asparagus, 1 C green
        pepper, 1 C red pepper, 1 C sweet onion, residual olive oil (33.6 P, 27.8 C, 7.8 F)

Supplements:
  • VITAMINS 8:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 6p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~150oz):
  • ~80oz at work including 60oz decaf iced tea
  • ~60oz at home
  • ~10oz overnight

Workout:
  • CROSSFIT KB 7:30p: 6 rounds + swings of 15 walking American swings, 10
     squats w/ KB in rack position, run in 15 minutes

Sleep (7 ½ hrs)
   •   Awoke 7:15a (~6 hrs)
   •   Nap 3p (~1 ½ hrs)
   •   Bedtime 10:15p

Notes:
   • New low weight reading: 150.2#
   • First KB class under unlimited KB program


Friday, June 5, 2009

Nutrition (125.9 P, 83.3 C, 58.2 F | 37% P, 24% C, 38% F):
   • BREAKFAST 9am: EAS Myoplex meal replacement shake, 1 TBsp organic
        peanut butter, 1000mg fish oil softgel (29.0 P, 22.0 C, 11.0 F)
   • MORNING SNACK 10:45a: 1 ½ oz thin turkey deli meat, ¼ C raspberries, 4
        almonds (9.3 P, 5.5 C, 3.6 F)
   • LUNCH 1:30p: 4oz shrimp, 2.5oz spring mix, 1oz baby spinach, 1 C shredded
        red cabbage, 3.5oz cucumber, ½ C tomato, 2 TBsp sesame tamini dressing
        (27.6 P, 15.9 C, 12.5 F)
   • AFTERNOON SNACK NO. 1 3:30p: 1.5 oz roast beef deli meat, 1 C green
        peppers, 2 almonds (9.6 P, 7.1 C, 3.9 F)
   • AFTERNOON SNACK NO. 2 5:15p: 1oz proscuitto, 1/3 C raspberrier (8.4 P, 4.8
        C, 3.2 F)
   • DINNER 9p: 6oz ribeye with fat trimmed off, 4 beers (42.0 P, 28.0 C, 24.0 F)

Supplements:
  • VITAMINS 9:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above

Water (~150oz):
  • ~150oz throughout the day

Workout:
  • WALKED DOG 7:15a: 3-mile walk with Chisos around neighborhood

Sleep (10 hrs):
   • Awoke 7a (~8 hrs)
   • Nap 3p (2 hrs)
   • Bedtime 12a

Notes:
   • Momentous new low weight reading: 148.8# -- first time measured under 150#
       in ~25 years


                              FIFTH WEEK: June 6-12
Saturday, June 6, 2009

Nutrition (101.0 P, 102.0 C, 82.0 F | 26% P, 26% C, 48% F ):
   • BREAKFAST 10:45a: @Waterloo 2 eggs, 2 strips bacon, ½ C breakfast
        potatoes, 2 biscuits with 1 TBsp butter; iced tea (24.0 P, 42.0 C, 36.0 F)
   • LUNCH 2p: @Rudy's 4oz lean brisket, ½ sausage link, 1 C potato salad, ¼ C
        white onions (40.0 P, 24.0 C, 42.0 F)
   • DINNER 8:45p: 4oz grilled chicken breast, 2 C Amy's Organic Chunky Vegetable
        soup (29.0 P, 26.0 C, 1.0 F)
   • LATER 1a: 1oz proscuitto, glass of scotch (8.0 P, 10.0 C, 3.0 F)

Supplements:
  • PRE-WORKOUT 6:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine

Water (~100oz):
  • ~120oz during the day

Workout:
  • HALF "MURPH" 7:45p: ½ mi run; 5 sets of 10 pull-ups, 20 push-ups, 30 squats;
     ½ mi run in 21:47

Sleep (9 hrs):
   • Awoke 8a (~7 hrs)
   • Nap noon (~2 hrs)
   • Bedtime 4a

Notes:
   • Day began with photo shoot at Capitol
   • Day ended with long poker game ending around 3:30a
   • Lots of errands and running around in between, but found time for a half Murph


Sunday, June 7, 2009

Nutrition (123.6 P, 101.0 C, 56.7 F | 35% P, 29% C, 36% F):
   • BREAKFAST 6:45a: 4 eggs, ¾ C green pepper, ¾ C red pepper, ¾ C green
        onions, ½ C tomato; 1000mg fish oil softgel (28.1 P, 28.0 C, 19.5 F)
   • PRE-HIKE 9:30a: 1 ½ oz roast beef deli meat, 5.2oz tomatoes (9.3 P, 7.7 C, 2.7
        F)
   • DURING HIKE 11:15a: Clif Builder's Bar, 12 almonds (23.0 P, 33.0 C, 17.0 F)
   • DURING HIKE 2p: 1.8oz Pemmican beef jerky (24.0 P, 5.0 C, 2.0 F)
   • POST-HIKE 3:15p: 1 ½ oz grilled chicken breast, ½ C blueberries, 4 almonds
        (10.1 P, 11.2 C, 3.7 F)
   •   DINNER 7:15p: 4oz grilled chicken breast, 3oz baby spinach, 1 C shredded red
       cabbage, 1 C red pepper, 1 C mushrooms, 2 TBsp sesame tamini dressing (29.1
       P, 16.1 C, 11.8 F)

Supplements:
  • VITAMINS 6:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-HIKE 9a: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine, 1000mg L-
      Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • NIGHTTIME 10p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-Arginine,
      500mg L-Ornithine, 400mg ibuprofen

Water (~220oz):
  • ~60oz pre-hike, including ~40oz iced tea
  • ~60oz during hike
  • ~40oz post-hike, including ~30oz iced tea
  • ~60oz at home

Workout:
  • ENCHANTED ROCK HIKE 10a: Hiked ~6 miles @Enchanted Rock, including the
     Summit trail

Sleep (2 hrs)
   • Awoke 6:15a (~2 hrs)
   • Bedtime 10:45p

Notes:
   • Hike felt great, tiring in length (and heat of day) but not effort-wise


Monday, June 8, 2009

Nutrition (108.1 P, 85.6 C, 37.4 F | 39% P, 31% C, 30% F):
   • BREAKFAST 7:15a: 1 ¼ oz protein powder, ½ C pineapple, 1 TBsp peanut
        butter, 1000mg fish oil softgel (29.3 P, 17.6 C, 11.8 F)
   • MORNING SNACK 9:45a: 1 ½ oz roast beef deli meat, 6 medium strawberries, 2
        almonds (9.6 P, 10.2 C, 3.7 F)
   • LUNCH 12:45p: @Hog Island Deli 4oz grilled salmon; 3oz romaine lettuce; small
        amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
        parmesan peppercorn dressing (34.0 P, 16.5 C, 15.8 F)
   • AFTERNOON SNACK 5p: 1 ½ oz turkey deli meat, 1 C red pepper, 4 almonds
        (9.8 P, 7.9 C, 3.7 F)
   • DINNER 7:45p: EAS Myoplex meal replacement shake, ¾ C pineapple (25.4 P,
        33.4 C, 2.4 F)

Supplements:
  • VITAMINS 8:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above
   •   PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
       1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
   •   POST-WORKOUT 7:45p: 500mg L-Leucine
   •   NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
       Arginine, 500mg L-Ornithine, 400mg ibuprofen
   •   LATE NIGHT 2:45a: 600mg ibuprofen

Water (~200oz):
  • ~120oz at work, including 60oz decaf iced tea, 40oz iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT WOD 6:45p: 5 rounds of 10 knees to elbows (box assisted), 30
     walking lunges, 30 abmat sit-ups, 100m farmers walk (1 pood each arm) in 24:17
  • WALKED DOG 9p: 2 miles around neighborhood

Sleep (7 hrs):
   • Awoke 6:15a (~7 hrs)
   • Bedtime 11p

Notes:
   • Shoulders were quite sore following KTEs


Tuesday, June 9, 2009

Nutrition (114.1 P, 97.8 C, 43.7 F | 37% P, 31% C, 32% F):
   • BREAKFAST 8:15a: 1 ½ oz protein powder, ½ C pineapple, 1 TBsp peanut
        butter, 1000mg fish oil softgel (29.3 P, 17.6 C, 11.8 F)
   • MORNING SNACK 10:30a: 1 oz turkey deli meat, 4 strawberries, 4 almonds (7.6
        P, 7.0 C, 3.0 F)
   • LUNCH 12:45p: @Lavaca St Deli 4oz chicken, 1 TBsp lite mayo; 3 C mixed
        greens, ¼ C tomato, 1/8 C onion, 1/8 C red pepper, 1 TBsp sun-dried tomato
        vinigrette; 1 C tomato bisque; iced tea (28.6 P, 35.5 C, 11.6 F)
   • AFTERNOON SNACK 4p: 1 ½ oz chicken breast, ½ orange pepper, 1 TBsp
        guacamole (9.9 P, 7.4 C, 3.1 F)
   • DINNER 8:45p: 4 oz stir-fry beef, 2 ½ C stir-fry vegetables (asparagus, broccoli,
        peppers, green onions, mushrooms, squash), 1 TBsp guacamole (38.7 P, 30.3
        C, 14.2 F)

Supplements:
  • VITAMINS 8:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above,
      400mg ibuprofen
  • NIGHTTIME 10:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen
Water ():
  • ~90oz at work, including ~50oz decaf iced tea, ~20oz iced tea
  • ~70oz at home

Workout:
  • WALKED DOG 9:45p: 2-mile walk with Chisos in neighborhood

Sleep (7 ½ hrs):
   • Awoke 6:45a (~6 hrs) -- was awake over an hour during the night due to shoulder
      pain
   • Nap 4:30p (~1 ½ hrs)
   • Bedtime 11p

Notes:
   • Doctor's appointment today. Doctor was impressed with CrossFit results and,
       while still prescribing high blood pressure medication, has asked me to monitor
       blood pressure further before continuing with meds.


Wednesday, June 10, 2009

Nutrition (107.3 P, 78.1 C, 51.5 F | 36% P, 26% C, 38% F):
   • BREAKFAST 8:45a: 1 ½ oz protein powder, ½ C pineapple, 1 TBsp peanut
        butter, 1000mg fish oil softgel (29.3 P, 17.6 C, 11.8 F)
   • MORNING SNACK 11a: 1 oz turkey deli meat, ¼ C blueberries, 4 almonds (7.3
        P, 6.1 C, 3.2 F)
   • LUNCH 12:30p: @South Congress Café 4 medium scallops, 1oz bleu cheese, 8
        C spinach, bacon vinigrette dressing; 1 C tomato soup, tea (31.0 P, 30.0 C, 20.0
        F)
   • AFTERNOON SNACK 5:30p: 1 ½ oz roast beef deli meat, ½ orange pepper, 2
        almonds (9.6 P, 7.1 C, 3.9 F)
   • DINNER 8p: 4oz stir-fry chicken, 1 ½ C stir-fry veggies (asparagus, broccoli,
        green onions, mushrooms, peppers, yellow squash), ¾ TBsp olive oil (30.1 P,
        17.3 C, 12.6 F)

Supplements:
  • VITAMINS 8:45a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8p: 500mg L-Leucine
  • NIGHTTIME 11:45p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine

Water (~180oz):
  • ~120oz at work, including ~70oz decaf iced tea and ~30oz iced tea
   •   ~60oz at home

Workout:
  • CROSSFIT WOD 6:45p: Completed 2 rounds out of 3 of 500m row, 21 overhead
     squats, 15 pull-ups.

Sleep (7 ½ hrs):
   • Awoke 7:15a (~7 ½ hrs)
   • Bedtime 12a

Notes:
   • Struggled with the overhead squats, especially with flexibility in balky left
       shoulder.
   • Did about 15 minutes of trigger point on that shoulder afterward.
   • Ceased taking ibuprofen after reading commentary linked from JDP's blog.


Thursday, June 11, 2009

Nutrition ():
   • BREAKFAST did not occur (slept late)
   • MORNING SNACK 11:30a: 1 oz turkey deli meat, ½ TBsp guacamole, ¼ C
        pineapple (7.2 P, 6.8 C, 5.1 F)
   • LUNCH 3:30p: @McAlister's Deli basin parmesan chicken salad, iced tea (30.0
        P, 25.0 C, 31.0 F)
   • AFTERNOON SNACK did not occur
   • DINNER 7:45p: @El Arroyo chicken fajita meat and veggies, 2 corn tortillas, 2
        TBsp guacamole, couple bites of rice and beans, 3 lite beers

Supplements:
  • VITAMINS 11:30a: Men's multi, 500mg Vitamin C, fish oil as indicated above

Water (~120oz):
  • ~120oz throughout the day

Workout:
  • REST DAY

Sleep (12 hrs):
   • Awoke 11:15a (~11 hrs)
   • Nap 3p (~1 hr)
   • Bedtime 12:30a

Notes:
   • Nothing woke me up this morning -- slept until after 11. Took as a sign my body
       needed some extra recovery.
   •   Shoulder felt fine, little soreness in muscle, but I credit rapid trigger point therapy
       and lots of recovery sleep for preventing further discomfort
   •   May have broken my big toe (right foot) during storms


Friday, June 12, 2009

Nutrition (111.4 P, 86.6 C, 52.4 F | 36% P, 27% C, 37% F):
   • BREAKFAST 10:45a: Advocare meal replacement shake, 1 TBsp peanut butter,
        1000mg fish oil softgel (28.0 P, 27.0 C, 12.0 F)
   • MORNING SNACK did not occur
   • LUNCH 1:30p: 3oz stir-fry beef, 2 C stir-fry veggies (asparagus, broccoli, green
        onion, mushrooms, peppers, yellow squash), 4 almonds (30.2 P, 24.0 C, 11.8 F)
   • AFTERNOON SNACK NO. 1 3:45p: 1 ½ oz chicken breast, ¼ C blueberries, 4
        almonds (9.9 P, 6.1 C, 3.5 F)
   • AFTERNOON SNACK NO. 2 5:30p: 1oz proscuitto, ¼ C raspberries (8.3 P, 4.5
        C, 5.1 F)
   • DINNER 8:15p: @Zen 7 pepper ahi tuna, Philadelphia roll (35.0 P, 25.0 C, 20.0
        F)

Supplements:
  • VITAMINS 11:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above
  • PRE-WORKOUT 11:15a: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 1:30p: 500mg L-Leucine
  • NIGHTTIME 12:30a: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine

Water (~120oz):
  • ~120oz throughout the day

Workout:
  • CROSSFIT KB CLASS 12:15p: 5 3-minute rounds of American swings, figure-8
     with uppercut, and cleans, plus a little skill work

Sleep (8 hrs):
   • Awoke 8:45a (~8 hrs)
   • Bedtime 12:45a

Notes:
   • Big toe is very sore and tender, but moves okay. Swelling is minimal. Hopefully
       not broken.


                                FINAL WEEK: June 13-19
Saturday, June 13, 2009

Nutrition (65.1 P, 33.3 C, 31.6 F | 38% P, 20% C, 42% F):
   • BREAKFAST did not occur (slept in)
   • MORNING SNACK did not occur
   • LUNCH 12:45p: @McAlister's Deli grilled chicken salad (35.0 P, 16.0 C, 19.0 F)
   • AFTERNOON SNACK did not occur
   • DINNER 9:45p: 4oz chicken, 1 ½ C grilled veggies, ¾ TBsp olive oil (30.1 P, 17.3
        C, 12.6 F)

Supplements:

Water (~120oz)
  • ~120oz throughout the day, including ~40oz iced tea

Workout:
  • Installed a garage door opener for 7 ½ hrs (including removal of old one)

Sleep (9 hrs):
   • Awoke 10:45a (~9 hrs)
   • Bedtime 12:30a

Notes:


Sunday, June 14, 2009

Nutrition (91.8 P, 90.6 C, 39.4 F | 34% P, 33% C, 33% F):
   • BREAKFAST 9a: Advocare meal replacement shake, 1 TBsp peanut butter,
        1000mg fish oil softgel (28.0 P, 27.0 C, 12.0 F)
   • MORNING SNACK did not occur
   • LUNCH 3p: @Friend's birthday cookout 1 burger, several beers (28.0 P, 42.0 C,
        15.0 F)
   • AFTERNOON SNACK did not occur
   • DINNER 8p: @Zen 4oz dark meat chicken; 2 C total of broccoli, yellow squash,
        onion, carrots; ginger-lime and soy; mixed greens (35.8 P, 21.6 C, 12.4 F)

Supplements:
  • VITAMINS 9:15a: Men's multi, 500mg Vitamin C, fish oil as indicated above

Water (~120oz):
  • ~100oz during the day
  • ~20oz overnight

Workout:
  • WALKED DOG 7:30a: 2 ¾ mi
Sleep:
   • Awoke 7:30a (~6 hrs)
   • Bedtime 11p

Notes:
   • New low weight reading: 147.8#


Monday, June 15, 2009

Nutrition (107.5 P, 63.0 C, 68.2 F | 34% P, 19% C, 47% F):
   • BREAKFAST 9:15a: @Waterloo 3-egg omelet with cheese, chopped veggies; 2
        strips bacon; ½ C breakfast potatoes; salsa; tea (28.4 P, 22.1 C, 23.0 F)
   • MORNING SNACK did not occur
   • LUNCH 12:45p: @Hog Island Deli 4oz grilled salmon; 3oz romaine lettuce; small
        amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
        parmesan peppercorn dressing (34.0 P, 16.5 C, 15.8 F)
   • AFTERNOON SNACK 4:30p: Power Crunch chocolate bar (13.0 P, 10.0 C, 13.0
        F)
   • DINNER 8:30p: 5oz tuna, 1 ½ TBsp lite mayo, mustard, relish; 4 C spinach, 3 C
        mixed baby greens, ½ cucumber, 1 C red cabbage, 2 TBsp Tuscan dressing
        (32.1 P, 14.4 C, 16.4 F)

Supplements:
  • VITAMINS 5:45p: Men's multi, 500mg Vitamin C
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine

Water (~200oz):
  • ~120 oz at work, including ~60oz decaf iced tea and ~30oz iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT WOD 6:45p: 3 rounds of 100ft lunges with 14kg KB, 15 burpees, 25
     American swings in 17:28, plus 1 round of 30 MB sit-ups (12#) and 15 pull-ups

Sleep (6 ½ hrs):
   • Awoke 4:45a (~5 hrs) to take someone to airport
   • Nap 6a (~1 ½ hrs)
   • Bedtime 10:30p
Notes:
   • Toe injury slowed my WOD. Couldn't get good lunches pushing back on it. Had
       to do the burpees slowly and carefully so I wouldn't bang it into the ground.


Tuesday, June 16, 2009

Nutrition (115.5 P, 93.8 C, 31.9 F | 41% P, 33% C, 26% F):
   • BREAKFAST 8a: 1 ¼ oz protein powder, 1 C peach, 1 TBsp peanut butter,
        1000mg fish oil softgel (30.2 P, 26.9 C, 11.9 F)
   • MORNING SNACK 10:30a: ½ oz beef jerky, ½ 7-Eleven veggie snack tray of
        grape tomatoes, carrots, snap peas (9.1 P, 9.5 C, 1.7 F)
   • LUNCH 1p: @Zen 4oz dark meat chicken; 2 C total of broccoli, yellow squash,
        onion, carrots; ginger-lime and soy; mixed greens (35.8 P, 21.6 C, 12.4 F)
   • AFTERNOON SNACK 4p: ½ oz beef jerkey, other ½ of 7-Eleven veggie snack
        tray (9.1 P, 9.5 C, 1.7 F)
   • DINNER 8:30p: EAS Myoplex lite shake, 1/3 C blueberries (25.3 P, 25.8 C, 2.2
        F)
   • EVENING SNACK 9:30p: 1oz turkey deli meat, 1 TBsp guacamole (6.0 P, 0.5 C,
        2.0 F)

Supplements:
  • VITAMINS 8a: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • PRE-WORKOUT 6:15p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine

Water (~180oz):
  • ~100oz at work, including ~80oz decaf iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT KETTLEBELL 7:30p: 21-18-15-12-9 of box jumps, figure-8 KB with
     uppercuts (complete figure-8 = 1 rep), Abmat sit-ups, push-ups in 18:05

Sleep (9 hrs):
   • Awoke 7a (~8 hrs)
   • Brief nap 5p (~1 hr)
   • Bedtime 10:45p

Notes:
   • Toe continues to be a problem but at least does not appear broken -- perhaps a
       nail/nailbed injury
Wednesday, June 17, 2009

Nutrition (112.9 P, 68.2 C, 50.8 F | 38% P, 23% C, 39% F):
   • BREAKFAST 8a: 1 ¼ oz protein powder, ¼ C blueberries, 1 TBsp peanut butter,
        1000mg fish oil softgel (29.3 P, 13.1 C, 11.8 F)
   • MORNING SNACK 10:30a: ½ oz beef jerky, ¼ C blueberries, 2 almonds (8.3 P,
        7.4 C, 2.1 F)
   • LUNCH 1p: 4oz turkey deli meat, 4 TBsp guacamole, ¾ C green peppers, 5oz
        tomatoes, 4 almonds (26.5 P, 16.1 C, 11.5 F)
   • AFTERNOON SNACK 4:30p: Power Crunch vanilla bar (13.0 P, 10.0 C, 13.0 F)
   • DINNER 8:30p: @Zen 4oz dark meat chicken; 2 C total of broccoli, yellow
        squash, onion, carrots; ginger-lime and soy; mixed greens (35.8 P, 21.6 C, 12.4
        F)

Supplements:
  • VITAMINS 8a: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • PRE-WORKOUT 5:45p: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine
  • POST-WORKOUT 8:30p: 500mg L-Leucine
  • NIGHTTIME 10:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~200oz):
  • ~120oz at work, including ~80oz decaf iced tea
  • ~60oz at home
  • ~20oz overnight

Workout:
  • CROSSFIT WOD 6:45p: 3 rounds of 10 squat clean and jerks (just 45# --
     working on form), 400m run in 16:44

Sleep (6 hrs):
   • Awoke 6:45a (~6 hrs) -- didn't sleep well
   • Bedtime 10:45p

Notes:
   • Evidence pointing more toward "black toe," away from fracture


Thursday, June 18, 2009

Nutrition (117.7 P, 60.2 C, 48.4 F | 41% P, 21% C, 38% F):
   • BREAKFAST 8:45a: 1 ¼ oz protein powder, ¼ C blueberries, 1 TBsp peanut
        butter, 1000mg fish oil softgel (29.3 P, 13.1 C, 11.8 F)
   •     MORNING SNACK 11a: 1 oz turkey deli meat, ¼ C blueberries, 4 almonds (7.3
         P, 6.1 C, 3.2 F)
   •     LUNCH 1:30p: @Hog Island Deli 4oz grilled salmon; 3oz romaine lettuce; small
         amounts of cucumber, red onion, and tomato; ¼ C garbanzo beans; 1 TBsp
         parmesan peppercorn dressing (34.0 P, 16.5 C, 15.8 F)
   •     AFTERNOON SNACK NO. 1 4p: ½ oz beef jerky, ½ C green pepper, 4 almonds
         (8.5 P, 5.2 C, 2.1 F)
   •     AFTERNOON SNACK NO. 2 5:45p: 1oz turkey deli meat, 1 TBsp guacamole, 2
         almonds (6.5 P, 1.0 C, 3.5 F)
   •     DINNER 8p: 5oz tuna, 4 TBsp guacamole, 3 ½ oz spinach, 2 ½ oz spring mix,
         5oz cucumber, 2 ½ oz tomato (32.1 P, 18.3 C, 12.0 F)

Supplements:
  • VITAMINS 8:45a: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • NIGHTTIME 11:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen

Water (~180oz):
  • ~120oz at work, including ~70oz decaf iced tea and ~30oz iced tea
  • ~60oz at home

Workout:
  • REST DAY

Sleep (~7 hrs):
   • Awoke 6:45a, dozed on and off until 8 (~7 hrs)
   • Bedtime 11:30p

Notes:

Friday, June 19, 2009

Nutrition (67.3 P, 50.1 C, 40.1 F | 33% P, 24% C, 43% F):
   • BREAKFAST did not occur (fast for bloodwork)
   • MORNING SNACK did not occur (fast for bloodwork)
   • LUNCH 12:30p @McAlister's Deli basin parmesan chicken salad minus olives,
        iced tea (30.0 P, 23.0 C, 26.0 F)
   • AFTERNOON SNACK 5p: 1oz proscuitto, ¼ C blueberries (8.3 P, 5.1 C, 3.1 F)
   • DINNER 8:30p: EAS Myoplex lite shake, 1 TBsp peanut butter, 1000mg fish oil
        softgel (29.0 P, 22.0 C, 11.0 F)

Supplements:
  • VITAMINS 8:30p: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • NIGHTTIME 11:30p: 1500mg glucosamine, 1200mg chondroitin, 750mg L-
      Arginine, 500mg L-Ornithine, 400mg ibuprofen
Water (~160oz):
  • ~140oz throughout the day, including 60oz iced tea
  • ~20oz overnight

Workout:
  • REST DAY

Sleep (9 ½ hrs):
   • Awoke 7:15a, then went back to sleep until 10a (~9 ½ hrs)
   • Bedtime 11:30p

Notes:
   • Fasted 12 hours (11:30p-11:30a) for bloodwork


                            CHALLENGE FINALE: June 20

Saturday, June 20, 2009

Nutrition:
   • PRE-WORKOUT 7:30a: Advocare meal replacement shake; 4 TBsp guacamole,
        1000mg fish oil softgel (24.0 P, 28.0 C, 12.0 F)

Supplements:
  • VITAMINS 7:30a: Men's multi, 500mg Vitamin C, 1000mg fish oil softgel
  • PRE-WORKOUT 7:30a: 2000mg HMB, 500mg L-Carnitine, 1000mg L-Lysine,
      1000mg L-Glutamine, 375mg L-Arginine, 250mg L-Ornithine

Workout:
  • SPARTAN 300 9a: 25 jumping pull-ups, 50 deadlifts (95#), 50 push-ups, 50 box
     jumps, 50 floor wipers (95#), 50 KB clean and press (1 pood), 25 jumping pull-
     ups in 19:24

Water (~90oz through noon):
  • PRE-WORKOUT: ~30oz
  • POST-WORKOUT: ~60oz

Sleep (3 hrs)
   • Awoke for last time at 6:30a -- slept very poorly, too amped up for today's finale
      (~3 hrs)

Notes:
   • Final morning weight: 150.0# -- lost 7.4# during the 6-week challenge
   • CROSSFIT SPARTAN 300 check-in: 151.4# | 19.9% body fat
   • From check-in to check-in, lost 8.4#, 9.5 inches, but no change in body fat %

				
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