Monday, January 31, 2011

Day 3

Day 3 Morning weight 193.2

Golden Delicious Apple

Grilled Chicken Breast Tenderloin (100g)
9 Cherry tomatoes
1 Grissini Stick

(Hunger 2:30pm)

2.5oz of Light Tuna in Water
4.5 oz of Baby Spinach
Grissini Stick

Evening Snack:
Naval Orange

(Hunger 8:30pm)

Sunday, January 30, 2011

Day 2

Morning Weight: 191.2

My last loading day.
I was not hungry this morning

Breakfast (Jack in the Box):
Steak & Egg Burrito
Sausage Breakfast Jack

Lunch/Dinner (Chicken Express):
10 Chicken Tenders
Mashed Potatoes
Fried Okra

New Bathroom Faucet

My cold water handle rusted off and the hot water has been continuously running for way too long...

Day 1

Morning weight: 186.8

Breakfast (Carls jr):
Loaded Omlette Biscuit
Big Country Breakfast Burrito

Lunch(Buffalo Wild Wings):
4 Boneless Wings
Juicy Steak Burger
Potato Wedges

Dinner (Double Dave's Pizza):
Pizza Buffet

I took my before pictures on Day 0 (1-28-11)

My goal weight 172 My Current Weight 186.8

Thursday, January 27, 2011

Sodium and Water Rentention

Yesterday on an impulse I bought a 14.5 oz can of Chef Boyardee Spaghetti and Meatballs when I went to the grocery store yesterday. I got back to work and scarfed it down. I use to eat a can even lunch break when I worked at K-Mart 10 years ago. Now a days I am always reading nutrition labels so after I finished it I looked at the can.
520 Calories and 1500 mg of sodium
I have a hard time keeping my sodium intake under 2400 mg and this just sent to days intake sky high. I did some research and found that 3300 mg (3.3g) of sodium causes 1 liter (33.8 fl oz) of water retention[1]. 15.2 fl oz = 1 pound[2].
15.2/33.8 = .45
3300 x .45 = 1485

So 1485 mg = 1 lb of water retention

That explains why my morning weight was 0.6 lbs higher than a week ago. (I am in a family biggest loser contest) I plan to drink lots of water today and watch my sodium intake to flush the salt out of my system.

[1]"A total of about 1 litre of water is retained per 140 mmol (ca. 3.3 g) sodium" Hepatology: Textbook and Atlas by Erwin Kuntz and Hans-Dieter Kuntz

Friday, January 21, 2011

P90X Week 1 Day 5

Back & Legs
I did it in the early morning and it left me hungry all day long.
I liked the Groucho Walk!

Thursday, January 20, 2011

Wednesday, January 19, 2011

P90X Week 1 Day 3

Arms and Shoulders has been my favorite workout so far. I stopped by the store to price some fixed weight dumbbells at Target. I decided to just go out to my garage and get some adjustable dumbbells. I don't know how much the handle weighs but I put to 10 lb weights on each one. For most of sets I used the 20 lb (8-10 reps) and for the higher rep sets I use 10 lb dumbbells. It felt so good after missing my old upper body workout last week. I think I gave it an 80% effort and will adjust the weights based on my notes next time.

Quote of the Day

We don't need a diagnosis. We're all terminal! Are you living your best life? Take action TODAY!

"When it comes to eating right and exercising, there is no 'I'll start tomorrow.' Tomorrow is disease."

— Terri Guillemets

Tuesday, January 18, 2011

P90X Week 1 Day 2

I was hungry on my way home because I worked late. Stopped at Chipotle and got a chicken salad with fajita veggies, red sauce, and guac. By the time I finished eating it was quarter to 8 so I popped in the Plyometrics DVD. Tony said it is a good idea not to eat at least an hour before the workout. (Oops) I kept up but started to get winded 30 minutes into it. I kept pushing and finished without pushing the pause button. I had to modify an exercise called "Hot Feet" because it required me to hop on just my left foot (still sore from last Thursday). According to Tony and a friend of mine this is the hardest workout. That gives me faith that I can do this program.

Monday, January 17, 2011

P90X Week 1 Day 1

Chest and Back with Ab Ripper X
I only had 10 lb dumbbells but I still had a great workout.
Next Monday I will use my notebook.

Sunday, January 16, 2011

10K Training Summary

Using my spredsheet I produced some chart to look at all the jogging/running I have done since Labor Day weekend and my 10K training the past 10 weeks.

Saturday, January 15, 2011

10K Training Week 10 Day 6

The day is finally here and I did it. Last night I was considering not even going. The Hot Chocolate 10K was a 5K loop with 2 laps. Finished first lap in 30:58 with a final time of 1:02:14. My foot was still sore from Thursday. I wore different shoes and got in the hot tub and sauna yesterday. Being stubborn I pushed through it. This was my first 10K and I started training for it 10 weeks ago. Next 10K is in 6 weeks and I am going to shoot to finish it in under an hour.
Results Link

Thursday, January 13, 2011

10K Training Week 10 Day 4

I was in a hurry to run this evening because I have diner plans at 7:30. I was debating doing anything at all. I took off down Arkansas Ln and my left foot started to hurt. I kept pushing and made it to the park. After the long downhill part it started to hurt worse. I walked up the next hill then started at a slow jog. I walk once again until I was back on Arkansas and found a steady pace. I sprinted across Bowen then ran all the back back to my car. I hope this will not affect my race on Saturday.
3.4 mi in 35:48

Tuesday, January 11, 2011

10K Training Week 10 Day 2

I ran/jogged 6.2mi last night. The 10K I have been training for since Nov 8th (10 weeks) is this Saturday. I have one training run left and I am excited. I will be starting P90X on Monday and I am looking forward to a new routine. It is all about staying active. I did a BFL challenge from July to October, 10K training November to January, and then P90X January until April. After that I will have 9 weeks left till the wedding. Maybe a 2/3 BFL challenge or something new...
I averaged 11.1 min/mi and I had to wait a while to cross Davis Blvd both times. My last 6 runs I averaged between 10.2 and 11.5 min/mi. Goal for Saturday under 1 hour 10 minutes.


I just realized that most of the things I dislike are because the attitude and people associated with them are snobs.
  • iPods(then later on iPhones) and Mac only users that look down at people who use PCs (I don't want to spend more that 600 dollars for something that will be outdated in less that 5 years.)
  • Extreme Patriotism (I love the USA but I am not going brag or be elitist about it)
  • Making it a point to know bands nobody has heard of just to look hip
  • Product loyalty to overpriced brands.
  • People in certain diets or workouts that claim their way is the only way.
  • Religions that claim to be the only true way and everyone is wrong or going to Hell.
  • Being a fan of or support a college football that you or your family do not go to and wearing opposing schools apparel at a different college. Community colleges excluded.
  • Racism (we are all the same race: Human)
  • Anybody against immagrants that is a decendent of an immagrant (Non-native descent)
  • Fred Phelps

Sunday, January 9, 2011

10K Training Week 9 Day 7

Due to the rain and snow I stayed the night at my parents house. I was out till 4:30am and slept till around noon. We went to Waffle House and I ate the All-star Lunch Special (Texas Bacon Cheesesteak Sandwich and Hashbrowns. The snow stopped and my parents decided to go for a walk. Since the 10K is in 6 days and this is my training day I was not going to let a hangover, poor diet, and freezing temperature stop me. I got dressed and headed out. At my approx. halfway point I changed my route and kept pushing. The whole time I was regretting my lunch.
5.3mi in 58:54.

Friday, January 7, 2011

10K Training Week 9 Day 5

I only had a short amount at time to run before I had to meet friends for dinner and bowling. Got in 3.3mi at the park right after dark.

Wednesday, January 5, 2011

10K Training Week 9 Day 3

Tonight I went for my first run over 5 mile in the past 30 days. 10K in 10 days mean that I have 5 training runs left. The longest I have gone is 5.7mi and today I modified my route so I would not know the final distance afterward. When I got back to my car I didn't feel like I was going to die or even worn out. Today was my test so see if I should spend the money to sign-up and I feel like I passed it. 5.2 mi in 1:01 (it included setting the alarm at work). Next run will be Friday and I am gonna shoot for 5.5mi+.
When I got home Ellen and I went to Yoga. Due to the holidays I had not been in 3 weeks. My back has been hurting and it helped out some.

Tuesday, January 4, 2011

10K Training Week 9 Day 2

I had a great UBWO with Ellen. Killed the back and triceps!
Tomorrow is after work run then Yoga at 8.

2009 vs. 2010

2009 vs 2010 Weekly Weight Chart:
Starting Weigh 229
Ending Weight 175
Total Loss 54 lbs

Week 50(2009) to Week 9(2010) I did a Body-for-Life Challenge

Starting Weight 172
Ending Weight 189
Total Gain 14 lbs (Mostly weeks 40-52)

Week 28 to Week 39 2010 I did a second Body-for-Life Challenge
Week 45(2010) to Week 2 (2011) is my 10K training.

Goal 165-175 by 5-1-10