Week 7 - DAILY BREAKDOWN

Day 44 - January 13, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/13/12 2640.1 117.5 282.5 3913.2 291.0 31.2 100.8 55.9 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate 5:05 AM Treadmill - 5% Incline 20 283 1.41 Miles 126 5:25 AM Circuit Weight Training 15 253 n/a 140 The rain from yesterday has turned to a full-tilt snow storm this morning.  Got to the gym 15 minutes later than normal.  Had a 35 minute total workout between the treadmill and circuit weight training. END OF WEEK 6 WEIGH-IN!!!  Down to 279! - That means I lost 2 lbs this week for a total of 10 pounds since December 1st!!  (9:20 AM) Forgot to enter the workout number earlier - now they're in. (lunch) Not a great lunch nutritionally speaking - check the 1PM stuff - went to the Chinese buffet a couple of blocks from work.  Didn't eat a ton of anything, just overall at a bit too much (860 calories for lunch and 117 grams of fat).  After work I had a sandwich before going to to my show.  If you want to comment, email me at don@averagejoesports.com Last updated:  6:47 AM 1/14/2012 FOOD LOG - 1/13/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       7:00 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 7:00 AM Glucosamine 1 33 0 0 110 3 1 1 2 7:00 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 7:00 AM Kirkland Cinnamon Pecan Cereal (3/4 cup) 2 380 14 0 200 66 14 0 0 7:00 AM Silk Almond Milk (original) 1 60 2.5 0 150 8 1 1 7 9:00 AM Almond Rice Pops w/Blueberries (180 Degrees brand) 1 140 6 0 90 20 2 3 5 11:00 AM Almond Rice Pops w/Blueberries (180 Degrees brand) 1 140 6.0 0 90 20 2 3 5 12:00 PM Nabisco Fruit Thins 1 140 5 0 95 22 1 2 7 1:00 PM Singapore Rice Noodles 0.3 192.6 8.7 96 325.2 14.7 1.7 12.3 1.9 1:00 PM Black Pepper Chicken 1 200 12 80 820 11 2 13 4 1:00 PM Egg Drop Soup 1 94 5.8 0 0 4.2 0 5.9 0 1:00 PM Sweet & Sour Chicken 0.5 173 9.0 30.5 338.5 14.5 0 8.5 0 1:00 PM Banana 0.5 60.5 0.2 0 0.5 15.6 1.8 0.7 8.3 1:00 PM Chinese Fried Biscuit 1 142 5.0 1 67 22 1 3 0 4:00 PM Nabisco Fruit Thins 1 140 5.0 0 95 22 1 2 7 6:00 PM Honey roasted turkey & cheddar on white w/mayo 1 560 33.3 65 1302 34 1.7 25.4 4.7 11:00 PM Muscle Milke Light (chocolate0 1 160 5.0 10 210 9 1 20 3 ======================================================================================================================================================================================================

Day 45 - January 14, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/14/12 2101 72.3 399 4326.5 240.5 18.5 119.4 65.5 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate 9:30 AM Shoveling Snow 30 443 n/a 130 2:30 PM Swimming (freestyle) 15 221 350 yds 138 Lots of snow on the ground out there.  Not insanely high, but about 4 or 5 inches.  Going to swim this afternoon at the local rec center indoor pool. (afternoon) - Didn't get to spend as much time in the pool as I would've liked.  It's was "open swim" so there were a lot of people there just playing so it was kind of hard to get a good rhythm going for lap-swimming. If you want to comment, email me at don@averagejoesports.com Last updated:  7:25 AM 1/15/2012 FOOD LOG - 1/14/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       7:00 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 7:00 AM Glucosamine 1 33 0 0 110 3 1 1 2 7:00 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 7:00 AM Oscar Mayer Deli Fresh Honey Smoked Turkey Breast 0.75 45 1.1 15 337.5 3 0 6.8 1.5 7:00 AM Almond Rice Pops w/Blueberries (180 Degrees brand) 1 140 6.0 0 90 20 2 3 5 9:00 AM Scrambled egg w/ cheese 1 103 7.2 249 124 0.5 0 9.1 0 10:00 AM Almond Rice Pops w/Blueberries (180 Degrees brand) 1 140 6.0 0 90 20 2 3 5 11:00 AM Skippy Peanut Butter (2 tbsp) 1 190 16 0 150 7 2 7 3 1:00 PM Subway Chicken Breast on Flatbread (no cheese) - 12" 1 700 14.0 50 1640 96 6 48 8 5:00 PM Pad Thai w/Chicken - from Westside Market 1.5 525 15 60 1185 63 4.5 31.5 36 11:00 PM Lean Cuisine Thai-style Chicken Spring Rolls 1 200 7.0 25 580 23 1 10 4 ======================================================================================================================================================================================================

Day 46 - January 15, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/15/12 2384.3 98.7 224.0 5059.4 226.6 17.9 106.0 67.4 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate                         Got to sleep in all they way to 6:30 this morning . . .woo-hoo!  Have one performance left in this show-run this afternoon.  Going to try to find someplace to swim tomorrow (rec center is closed for MLK Day).  (1PM) - Went out to run errands - grabbed a plain hot dog at Steak & Shake (which they call a "Streak Frank") and brought it home.  Put a couple of tablespoons of Wolf Brand chili no bean and shredded cheese on it.  Sodium is already too high for the day.  Will have to watch what else I eat with that stuff. (Evening) - Finished up the run of my show - stopped on the way home and grabbed a smoothie from Liquid Planet.  My wife made braised short ribs for dinner - great stuff.  If you want to comment, email me at don@averagejoesports.com Last updated:  7:30 AM 1/16/2012 FOOD LOG - 1/15/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       7:00 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 7:00 AM Glucosamine 1 33 0 0 110 3 1 1 2 7:00 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 7:00 AM Muscle Milk Light Chocolate 1 160 5 10 210 9 1 20 3 10:00 AM Spaghetti & Meatballs (Chef Boyardee) 1 540 22.0 50 2100 68 4 18 16 1:00 PM Steak Frank w/Wolf Brand Chilli and shredded cheese 1 553 36.7 85 1886 34 3.2 22.5 9.6 6:00 PM Elvis Chill Smoothie (Liquid Planet) 1 661 19.5 0 256 74.1 6.5 14.48 28.6 8:00 PM Braised Short Ribs 1 302.3 15.5 79 477.4 7.5 0.2 27 6.2 8:00 PM Fingerling Potatoes (2 small potatoes) 1 110 0.0 0 0 26 2 3 1 ======================================================================================================================================================================================================

Day 47 - January 16, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/16/12 2144.8 110.5 264.8 2843.9 158.1 14.05 116.75 39.65 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate                         Up early.  No work today.  I'm going to try and find a pool where I can get in a good swim.  Barring that, I'll go to the gym and get in a brick of stationary bike and treadmill. Ended up spending the day editing the podcast from last night and steam-cleaning the carpet upstairs.  Rain all day. Went to bed early as I was incredibly tired.   If you want to comment, email me at don@averagejoesports.com Last updated:  6:40 AM 1/17/2012 FOOD LOG - 1/16/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       7:00 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 7:00 AM Glucosamine 1 33 0 0 110 3 1 1 2 7:00 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 7:00 AM Muscle Milk Light Chocolate 1 160 5 10 210 9 1 20 3 7:00 AM Banana 1 121 0.5 0 1 31.1 3.5 1.5 16.6 9:00 AM Almond Rice Pops (180 Degrees) 0.5 70 3 0 45 10 1 1.5 2.5 10:00 AM Turkey and Mayo on white w/Kettle Brand baked chips 1 510 18.0 45 1437 56 3.7 25.9 6.7 1:00 PM Lean Cuisine Thai-style chicken spring rolls 1 200 7 25 580 23 1 10 4 4:00 PM Peanut butter on 1 piece of white bread 1 280 17.0 0 288.5 21 2.85 9.45 3.85 6:00 PM Steak - ribeye delmonico (10 oz.) 1 745.8 60 184.8 152.4 0 0 47.4 0 ======================================================================================================================================================================================================

Day 48 - January 17, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 1/17/12 2089 86.58 154.13 2869.2 242 18.66 93.56 57.28 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate 4:50 AM Treadmill - 5% incline 65 919 4.33 miles 131 6:45 PM Swimming (freestyle) 30 443 ? 133 Up at 4:15 this morning.  Rain is coming down steadily and it's close to 50 degrees outside . . .HUH?????  This is Cleveland in mid-January???? But I digress.  I went to the gym and got in 65 minutes of cardio on the treadmill.  Going to head back this evening and get a 30/30 treadmill/bike brick in and 15 minutes of circuit training (possibly more depending on how I feel).  Went to the rec center with my wife after work.  While she took an aquasize class I swam laps.  It's family excercise night! The one "bad" thing I ate today - 2PM - Cherry Cake Donut - It was bad . . .but soooooo good. For dinner - you'll note I put tuna, mayo and the crackers all on one line - I had three servings of each (1 can of tuna, 3 TBSP of mayo and 15 ritz crackers) so I just combined  them on the same line. If you want to comment, email me at don@averagejoesports.com Last updated:  8:26 PM 1/17/2012 FOOD LOG - 1/17/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       7:00 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 7:00 AM Glucosamine 1 33 0 0 110 3 1 1 2 7:00 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 7:00 AM Muscle Milk Light Chocolate 1 160 5 10 210 9 1 20 3 7:00 AM Banana 1 121 0.5 0 1 31.1 3.5 1.5 16.6 8:15 AM Fiber One 90 Calorie Brownie 1 90 3 0 100 18 5 1 8 10:00 AM Pop Chips (Barbecue) 1 120 4.0 0 290 20 1 2 2 11:40 AM Almond Rice Pops (180 Degrees) 1 140 6 0 90 20 2 3 5 1:00 PM Chicken Curry Kabob w/Rice & Pita Bread 1 457 9.2 3.13 642.2 71.9 5.16 19.76 10.08 2:00 PM Cake Donut 1 221 10.5 34 0 29 0 2.5 0 8:00 PM Fun Size Snickers 1 72 3.7 2 35 9 0 1.2 7 8:00 PM Tuna fish w/mayo on Ritz Crackers 3 650 44.7 105 1371 26 0 41.6 2.6 ======================================================================================================================================================================================================

Day 49 - January 18, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/18/12 2226.5 89 192.5 2171 250.1 22 103.5 52.4 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate 1:15 PM Circuit Weight Training 30 674 n/a 128             Didn't make it to the gym this morning.  Got up at 5 AM and put in a load of laundry.  I'll get to the gym during lunch and get in some weight training. Thinking about the donut yesterday and the "need to eat something bad/sweet/good."  It's a mindset I've been trying to fight and one thing that has worked for me that I didn't use yesterday was this:  Before eating whatever it is that I know is "bad" for me, take a second and think - "How am I going to feel AFTER I eat this."  If any of those answers include, sluggish, guilty, hyper or the like, take a step back and go have a big glass of water.  Went to the bym at lunch and got in 30 minutes of circuit training.  Went to see "Ten Chimney's" at the Cleveland Playhouse after work with a friend.  It was a solid production.  If you want to comment, email me at don@averagejoesports.com Last updated:  5:20 AM 1/19/2012 FOOD LOG - 1/18/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       5:30 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 5:30 AM Glucosamine 1 33 0 0 110 3 1 1 2 5:30 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 5:30 AM Muscle Milk Light Chocolate 1 160 5 10 210 9 1 20 3 5:30 AM Banana 1 121 0.5 0 1 31.1 3.5 1.5 16.6 8:00 AM Sausage Patty (McDonald's) 1 170 15 30 340 1 0 7 0 10:00 AM Nabisco Newtons Fruit Thins (3 cookies) 2 280 10.0 0 190 44 2 4 14 12:00 PM Kettle Brand Baked Chips (White Aged Cheddar) 1 100 2.5 0 90 17 2 2 0 2:00 PM Lasagna (Vincenza's) 1 450 18.0 0 0 40 5 40 10 6:00 PM Breaded Fantail Shrimp (Otto Mosers) 1 210 1.5 90 530 34 1 14 1 6:00 PM Baked Potato (w/2 tbsp sour cream & 1 tbsp butter) 1 300 16.0 50 110 27 3 5 4 10:00 PM Kirkland Tortilla Strips 2 280 14.0 0 300 34 2 4 0 10:00 PM Wolf Brand Chili (1 cup serving size) 0.25 97.5 6.5 12.5 270 5 1.5 5 0.8 ======================================================================================================================================================================================================

Day 50 - January 19, 2012

Daily Food Totals Date Calories Fat Cholestoral Sodium Carbs Fiber Protein Sugars 01/19/12 2171.7 72.72 192.66 3563.21 245.03 29.61 131.87 65.15 EXERCISE SUMMARY Time Exercise description Minutes Cals Distance Heart Rate                         Thursday morning - recovery day.  Need to let the body recover from a few days of working out.  Very cold and blustery day today - high was only 25.  Took us close to 3 hours to get home from work.  Traffic was wretched.  Still took the time to make dinner instead of just grabbing something quick.   If you want to comment, email me at don@averagejoesports.com Last updated:  9:33 PM 1/19/2012 FOOD LOG - 1/19/2012 Time Food Servings Calories Fat (g) Cholestoral (mg) Sodium (mg) Carbs (g) Fiber (g) Protein (g) Sugars (g)                       5:30 AM Trader Joes Chewable Vitamin 1 5 0.0 0 0 1 0 0 1 5:30 AM Glucosamine 1 33 0 0 110 3 1 1 2 5:30 AM Kirkland Calcium Chew 1 20 0.0 0 20 4 0 0 0 5:30 AM Muscle Milk Light Chocolate 1 160 5 10 210 9 1 20 3 5:30 AM Banana 1 121 0.5 0 1 31.1 3.5 1.5 16.6 5:30 AM Granny Smith Apple Sauce (Musselmans Healthy Picks) 1 50 0 0 0 13 1 0 11 10:00 AM Fage Nonfat Greek Yogurt 1 120 0.0 0 65 9 0 20 9 10:00 AM Kirkland Cinnamon Pecan Cereal (3/4 cup) 1 190 7 0 100 33 7 0 0 1:00 PM Turkey Dave Sandwich (Dave's Cosmic Subs) 1 511.5 11.9 60.6 1398.77 66.45 5.45 35.41 1.25 3:00 PM Gala Apple 1 75 0.5 0 0 16 2 0.2 14 3:00 PM Pure Protein Chewy Chocolate Chip bar 1 180 4.5 10 105 17 2 20 2 8:00 PM Turkey Tacos w/Sour Cream 2 516.2 27.3 112.06 1403.44 35.48 4.66 26.76 2.3 9:30 PM Skippy Peanut Butter (2 tbsp) 1 190 16.0 0 150 7 2 7 3 ======================================================================================================================================================================================================