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DOWNSIZING DON
"The man who tried his best and failed is superior to the man who never tried" ~ Bud Wilkinson
Don's journey to a healthier happier body.
Beginning Weight (12/1/2011): 289
Current Weight: 270 (as of 2/10/2012 weigh-in) Target Weight: 210
Lbs. left to reach target: 60 Days since starting: 71 Days left: 295 Total Weight Loss: 19
Previous weeks: 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8
===================================================
|
Timeframe |
Nutrition Intake - Daily Averages |
Exercise |
12/1/2011 Weight: |
289.0 |
|
Week |
Dates |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
#Workouts |
Calories burned/workout |
Wgt. Change |
Weight |
Total Lbs. Lost |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
1 |
12/01/11 |
12/07/11 |
2358.9 |
105.5 |
154.2 |
3740.9 |
255.2 |
15.8 |
109.9 |
59.7 |
4 |
385.9 |
-2.5 |
286.5 |
2.5 |
|
2 |
12/08/11 |
12/15/11 |
2484.7 |
105.5 |
293.4 |
4354.3 |
261.8 |
18.2 |
103.7 |
67.9 |
5 |
368.8 |
-4.0 |
282.5 |
6.5 |
|
3 |
12/16/11 |
12/22/11 |
2150.5 |
103.3 |
318.9 |
3880.3 |
194.0 |
20.8 |
103.1 |
37.1 |
3 |
616.0 |
1.5 |
284.0 |
5.0 |
|
4 |
12/23/11 |
12/29/11 |
2488.9 |
127.5 |
339.7 |
5241.7 |
215.4 |
12.2 |
99.4 |
46.7 |
4 |
754.3 |
-3.0 |
281.0 |
8.0 |
|
5 |
12/30/11 |
01/05/12 |
2114.8 |
98.5 |
192.2 |
3397.1 |
217.3 |
17.5 |
84.4 |
54.5 |
4 |
856.0 |
0.0 |
281.0 |
8.0 |
|
6 |
01/06/12 |
01/12/12 |
1914.1 |
74.2 |
138.2 |
2634.8 |
204.2 |
17.5 |
89.5 |
48.2 |
4 |
622.8 |
-2.0 |
279.0 |
10.0 |
|
7 |
01/13/12 |
01/19/12 |
2251.1 |
92.5 |
244.2 |
3535.2 |
236.2 |
21.7 |
110.3 |
57.6 |
4 |
640.5 |
-3.0 |
276.0 |
13.0 |
|
8 |
01/20/12 |
01/26/12 |
2108.6 |
96.2 |
276.2 |
3154.8 |
199.2 |
23.1 |
113.1 |
54.9 |
4 |
964.0 |
-1.0 |
275.0 |
14.0 |
|
9 |
01/27/12 |
02/02/12 |
2135.6 |
95.0 |
163.9 |
2859.7 |
214.7 |
20.7 |
98.0 |
63.2 |
6 |
835.8 |
-1.0 |
274.0 |
15.0 |
|
10 |
02/03/12 |
02/09/12 |
2351.4 |
95.5 |
200.6 |
3599.7 |
267.0 |
27.5 |
109.1 |
88.6 |
5 |
1025.4 |
-4.0 |
270.0 |
19.0 |
|
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Day 72 - February 10, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/10/12 |
1316.6 |
58.5 |
256.3 |
1548.8 |
127.5 |
16.7 |
75 |
44.4 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
2/10/2012 |
4:45 AM |
Treadmill - 5% incline |
65 |
1367 |
5.05 |
146 |
|
|
|
|
|
|
|
|
Up and off the to gym - 65 minutes on the treadmill. About 40 minutes in I felt a bit of a cramp in my right hamstring so I slowed my pace a bit. Still feeling a bit sore there. Possibly due to not hyrdrating before working out?
WEIGH-IN DAY!!! 270 LBS! That's 4 lbs. down from last week for a total of 19 pounds over a 10 week period.
Went to Porchelli's on East 6th here downtown for lunch. Had the panko crusted chicken with pasta a olio and grilled vegetables on the side. Amazing!!
If you want to comment, email me at don@averagejoesports.com
Last updated: 2:20 PM 2/9/2012
FOOD LOG - 2/10/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
6:30 AM |
Trader Joes Chewable Vitamin |
1 |
5 |
0.0 |
0 |
0 |
1 |
0 |
0 |
1 |
|
6:30 AM |
Glucosamine |
1 |
33 |
0 |
0 |
110 |
3 |
1 |
1 |
2 |
|
6:30 AM |
Kirkland Calcium Chew |
1 |
20 |
0.0 |
0 |
20 |
4 |
0 |
0 |
0 |
|
6:30 AM |
Muscle Milk Light (banana cream) - 14 oz. |
1 |
220 |
9 |
10 |
440 |
10 |
1 |
25 |
3 |
|
8:40 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
11:00 AM |
Fritolay Peanut Butter |
1 |
200 |
10 |
0 |
400 |
23 |
1 |
4 |
4 |
|
11:00 AM |
Granny Smith Apple |
1 |
80 |
0.0 |
0 |
0 |
22 |
5 |
0 |
17 |
|
1:00 PM |
Panko Crusted Chicken Breast |
1 |
253 |
5.9 |
176.3 |
337.5 |
15.8 |
0.8 |
34.5 |
0 |
|
1:00 PM |
Marscapone Cheese |
2 |
240 |
26.0 |
70 |
30 |
0 |
0 |
4 |
0 |
|
1:00 PM |
Brussel Sprouts 1/4 cup |
1 |
16.3 |
0.2 |
0 |
8 |
3.2 |
1.6 |
1.4 |
0 |
|
1:00 PM |
Asparagus spear |
1 |
3 |
0.0 |
0 |
0 |
0.6 |
0.3 |
0.4 |
0.3 |
|
1:00 PM |
Grilled Zucchini Squash |
1 |
57 |
4.6 |
0 |
196 |
4.2 |
1.5 |
0.7 |
0 |
|
1:00 PM |
Pasta a Olio 1/4 cup |
1 |
68.3 |
2.3 |
0 |
6.3 |
9.6 |
1 |
2.5 |
0.5 |
======================================================================================================================================================================================================
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Day 71 - February 9, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/09/12 |
2206 |
49 |
130 |
3490 |
320.3 |
33.2 |
114.6 |
114.5 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Didn't get up in time for the gym this morning. I'll be going after work which could work out nicely. I should be able to get in a 90 minute workout in the form of a bike/run brick of 60/30 split.
Went to Subway for lunch and went for the footlong flatbread sandwich with oven roasted chicken breast. Good stuff.
Didn't make it to the gym. I'm wiped. Weigh-in tomorrow morning so I'll be at the gym early.
If you want to comment, email me at don@averagejoesports.com
Last updated: 6:30 PM 2/9/2012
FOOD LOG - 2/9/2012
|
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 |
|
8:30 AM |
Spicy V8 (8 oz.) |
2 |
100 |
0 |
0 |
280 |
22 |
4 |
4 |
16 |
|
9:00 AM |
Gala Apple |
1 |
75 |
0.5 |
0 |
0 |
16 |
2 |
0.2 |
14 |
|
10:00 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
1:00 PM |
Subway Oven Roasted Chicken Flatbread Sand. |
1 |
700 |
14.0 |
50 |
1640 |
96 |
6 |
48 |
8 |
|
1:00 PM |
Baked Lays Potato Chips |
1 |
130 |
1.5 |
0 |
170 |
26 |
2 |
2 |
2 |
|
2:00 PM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
3:30 PM |
Granny Smith Apple |
1 |
80 |
0.0 |
0 |
0 |
22 |
5 |
0 |
17 |
|
6:00 PM |
Albacore tuna on white w/mayo |
1 |
540 |
26.5 |
70 |
1057 |
28 |
1.7 |
34.9 |
1.7 |
======================================================================================================================================================================================================
|
|
Day 70 - February 8, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/08/12 |
2678.49 |
94.56 |
170.31 |
4601.21 |
380.78 |
33.5 |
90.54 |
124.38 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
02/08/12 |
4:45 AM |
Weight Lifting |
36 |
513 |
n/a |
113 |
|
|
|
|
|
|
|
|
Out the door at 4:30 AM and to the gym for some free weights. Tweaked something in my right shoulder so I ended up cutting the workout about 20 minutes short.
Big Tuna Sandwich for lunch from Subway - I was so hungry today. Not sure if that's a function of the weight lifting or what.
Got a headache late in the afternoon and after getting home I laid down for about and hour and a half and that seemed to help. Might've been a function of eliminating caffeine from my diet. (this is the end of day two off caffeine)
If you want to comment, email me at don@averagejoesports.com
Last updated: 9:30 PM 2/8/2012
FOOD LOG - 2/8/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
4:00 AM |
Nabisco Strawberry Newtons (2) |
1 |
100 |
1.5 |
0 |
110 |
21 |
0 |
0 |
13 |
|
6:30 AM |
Cinnamon Pecan Cereal (Kirkland) - 3/4 cup |
1.3 |
247 |
9.1 |
0 |
130 |
42.9 |
9.1 |
0 |
0 |
|
6:30 AM |
Banana |
0.75 |
90.8 |
0.3 |
0 |
0.8 |
23.3 |
2.6 |
1.1 |
12.5 |
|
6:30 AM |
Silk - Almond Milk Original - 1 cup |
0.75 |
45 |
1.9 |
0 |
112.5 |
6 |
0.8 |
0.8 |
5.3 |
|
9:00 AM |
Nabisco Strawberry Newtons (2) |
3 |
300 |
4.5 |
0 |
330 |
63 |
0 |
0 |
39 |
|
9:00 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
11:00 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
1:00 PM |
Subway - footlong Tuna Sandwich |
1 |
920 |
46.0 |
90 |
2380 |
94 |
8 |
40 |
12 |
|
3:00 PM |
Baked Ruffles - Cheddar & Sour Cream |
1 |
120 |
3.5 |
0 |
270 |
21 |
2 |
2 |
2 |
|
4:00 PM |
Muscle Milk Light Chocolate |
1 |
160 |
5.0 |
10 |
210 |
9 |
1 |
20 |
3 |
|
6:30 PM |
Cheese Quesadilla |
1 |
253.69 |
14.76 |
45.31 |
475.91 |
15.38 |
2 |
13.64 |
0.38 |
|
9:00 PM |
Thai-Style Chicken Spring Rolls (Lean Cuisine) |
1 |
200 |
7.0 |
25 |
580 |
23 |
1 |
10 |
4 |
======================================================================================================================================================================================================
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|
Day 69 - February 7, 2012
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| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/07/12 |
2516 |
92.2 |
82 |
4056.5 |
327.3 |
17.2 |
93.6 |
145.3 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
02/07/12 |
4:45 AM |
Treadmill - 5% incline |
65 |
1387 |
5.1 Miles |
142 |
|
|
|
|
|
|
|
|
Up early and off to the gym this morning. Got in 5.1 miles in 65 minutes - just slightly more than Sunday.
Going to start working on getting more fruits and vegetables into my diet.
If you want to comment, email me at don@averagejoesports.com
Last updated: 8:10 PM 2/7/2012
FOOD LOG - 2/7/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
4:00 AM |
Nabisco Strawberry Newtons (2) |
2.5 |
250 |
3.8 |
0 |
275 |
52.5 |
0 |
0 |
32.5 |
|
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 |
|
7:00 AM |
Spicy V8 (8 oz.) |
1 |
50 |
0 |
0 |
140 |
11 |
2 |
2 |
8 |
|
9:00 AM |
Plain Cake Donut |
1 |
220 |
14.0 |
0 |
310 |
22 |
0 |
2 |
6 |
|
10:00 AM |
Nabisco Strawberry Newtons (2) |
1 |
100 |
1.5 |
0 |
110 |
21 |
0 |
0 |
13 |
|
10:00 AM |
Beef Jerky (1 oz) |
2 |
68 |
3.2 |
12 |
520 |
2 |
0 |
8.4 |
0.8 |
|
1:00 PM |
Chicken Philly (Charley's) - 6 inch sub |
1 |
570 |
20 |
30 |
1070 |
59 |
3 |
38 |
7 |
|
1:00 PM |
French Fries |
0.5 |
201 |
10.5 |
0 |
224.5 |
25.5 |
2 |
2.5 |
0 |
|
4:00 PM |
Nabisco Strawberry Newtons (2) |
2 |
200 |
3.0 |
0 |
220 |
42 |
0 |
0 |
26 |
|
4:00 PM |
Beef Jerky (1 oz) |
2 |
68 |
3.2 |
12 |
520 |
2 |
0 |
8.4 |
0.8 |
|
6:00 PM |
Pineapple Upside Down Cake |
1 |
150 |
5.5 |
18 |
146 |
24.2 |
0.7 |
1.8 |
16.6 |
|
8:00 PM |
Emerald Sweet & Salty Mixed Nut blend (1 oz) |
2 |
300 |
22.0 |
0 |
180 |
18 |
4 |
8 |
12 |
======================================================================================================================================================================================================
|
|
Day 68 - February 6, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/06/12 |
1618 |
49.5 |
393 |
1980 |
164.4 |
16 |
137.8 |
78.1 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
02/06/12 |
1:15 PM |
Circuit Weight Training |
30 |
658 |
n/a |
120 |
|
|
|
|
|
|
|
|
Monday morning. Got to get to the gym today. I'll go at lunch and get in some circuit training.
Got in the circuit training at lunch. Pushed it pretty hard and was feeling it in the upper body after lunch.
If you want to comment, email me at don@averagejoesports.com
Last updated: 7:00 AM 2/7/2012
FOOD LOG - 2/6/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
6:00 AM |
Trader Joes Chewable Vitamin |
1 |
5 |
0.0 |
0 |
0 |
1 |
0 |
0 |
1 |
|
6:00 AM |
Glucosamine |
1 |
33 |
0 |
0 |
110 |
3 |
1 |
1 |
2 |
|
6:00 AM |
Kirkland Calcium Chew |
1 |
20 |
0.0 |
0 |
20 |
4 |
0 |
0 |
0 |
|
6:00 AM |
Muscle Milk Light (chocolate) |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
9:00 AM |
Homemade Beef Jerky (1 oz) |
2 |
136 |
6.4 |
24 |
1040 |
4 |
0 |
16.8 |
1.6 |
|
9:00 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
12:00 PM |
Gala Apple |
1 |
75 |
0.5 |
0 |
0 |
16 |
2 |
0.2 |
14 |
|
2:00 PM |
Lasagna (Vincenza's) |
1 |
675 |
27 |
0 |
0 |
60 |
7.5 |
60 |
15 |
|
6:00 PM |
Steamed Shrimp (3 oz) |
2 |
168 |
1.8 |
332 |
380 |
0 |
0 |
35.6 |
0 |
|
6:00 PM |
Pineapple Upside Down Cake |
1 |
225 |
8.3 |
27 |
219 |
36.3 |
1 |
2.7 |
24.9 |
======================================================================================================================================================================================================
|
|
Day 67 - February 5, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/05/12 |
3216 |
187.75 |
359.1 |
5943.2 |
250.05 |
33.9 |
148.74 |
66.5 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
2/5/2012 |
8:00 AM |
Treadmill - 5% incline |
65 |
1387 |
5.02 miles |
143 |
|
|
|
|
|
|
|
|
Super Bowl Sunday!!! Went to the gym and got in 65 minutes on the treadmill and broke the 5 mile mark.
Spent the afternoon cleaning house and working on putting Liquid Gold on the hardwood floors - stuff works great if you ever need to revitalize some older floors.
Also worked in the kitched with my wife making homemade italian sausage.
Friends came over to watch the Super Bowl. Matt made this awesome buffalo chicken cream cheese dip - I probably ate a bit too much of it along with everything else. My wife made thai-style wings and these carmelized onion and goat cheese puffs that were great as well. Only had one piece of the italian sausage, but it was really good as well.
Overall calorie consumption for the day was wretchedly bad. But the food was soooo good!! ACH!!
If you want to comment, email me at don@averagejoesports.com
Last updated: 11:52 AM 2/6/2012
FOOD LOG - 2/5/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
5:00 AM |
Emerald Nuts Sweet & Salty Dark Chocolate Peanut Butter |
1 |
150 |
11.0 |
0 |
90 |
9 |
2 |
4 |
6 |
|
5:00 AM |
Nabisco Strawberry Newtons (2) |
2 |
200 |
3 |
0 |
220 |
42 |
0 |
0 |
26 |
|
10:00 AM |
Muscle Milk Light Chocolate |
1 |
160 |
5.0 |
10 |
210 |
9 |
1 |
20 |
3 |
|
12:00 PM |
Whole Wheat Wrap w/ Turkey & Chedder + mayo |
1 |
560 |
41 |
85 |
1000 |
25 |
4 |
27 |
1 |
|
12:00 PM |
Doritos (1 oz. bag) |
1 |
140 |
7.0 |
0 |
120 |
18 |
1 |
2 |
1 |
|
6-10 PM |
Baked Chicken Wings w/Skin |
3 |
294 |
21 |
84 |
411 |
0 |
0 |
27 |
0 |
|
|
Buffalo Chicken Dip w/Cream Cheese (3/4 cup) |
1 |
648 |
38.9 |
123.6 |
2847.6 |
34.8 |
15.6 |
43.4 |
7.8 |
|
|
Broccoli & Cauliflower |
0.5 |
10 |
0 |
0 |
10 |
2 |
0.8 |
1 |
0.7 |
|
|
Homemade Italian Sausage (1 small piece) |
1 |
35 |
2.0 |
12.5 |
135 |
0.5 |
0 |
3.8 |
0.3 |
|
|
Tortilla Chips |
2 |
284 |
14.8 |
0 |
298 |
35.6 |
3.6 |
4 |
0.2 |
|
|
Pineapple Upside Down Cake (1 slice) |
1 |
150 |
5.5 |
18 |
146 |
24.2 |
0.7 |
1.8 |
16.6 |
|
|
Puff Pastry w/ carmelized onions & goat cheese |
2 |
585 |
38.6 |
26 |
455.6 |
49.95 |
5.2 |
14.74 |
3.9 |
======================================================================================================================================================================================================
|
|
Day 66 - February 4, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/04/12 |
2551.5 |
120.35 |
87.45 |
2356.5 |
263.5 |
33.83 |
87.19 |
67.73 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Kind of a veg-out day. Still feeling a little tired after whatever was messing with me yesterday.
If you want to comment, email me at don@averagejoesports.com
Last updated: 11:30 AM 2/6/2012
FOOD LOG - 2/4/2012
|
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 |
|
10:00 AM |
Protein Shake w/blueberries/strawberries/banana & peanut butter |
1 |
612 |
21.45 |
10 |
361 |
83.4 |
12.5 |
30.13 |
43 |
|
1:00 PM |
#4 Combo (enchilada/quesadilla/chalupa) - Cozumel |
1 |
1141.5 |
54.9 |
77.45 |
1595.5 |
116.1 |
14.33 |
44.06 |
3.73 |
|
6:00 PM |
Grilled Cheese |
1 |
290 |
11 |
0 |
0 |
29 |
0 |
0 |
0 |
|
8-10PM |
Emerald Nuts Sweet & Salty Chocolate Peanut Butter mix |
3 |
450 |
33.0 |
0 |
270 |
27 |
6 |
12 |
18 |
======================================================================================================================================================================================================
|
|
Day 65 - February 3, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/03/12 |
1673.5 |
75 |
182.5 |
2770.8 |
162.9 |
25.1 |
91.1 |
23.8 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
02/03/12 |
5:00 AM |
Treadmill - 5% incline |
55 |
|
4.26 miles |
141 |
|
|
|
|
|
|
|
|
Ended up cutting my workout about 10 minutes short. Feeling like crud.
Need to go home and sleep.
If you want to comment, email me at don@averagejoesports.com
Last updated: 11:30 AM 2/6/2012
FOOD LOG - 2/3/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
6:40 AM |
Muscle Milk Light (chocolate) |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
1:00 PM |
Hamburger w/blue chees crumbles/sauteed onions & mushrooms |
1 |
470.5 |
31.1 |
112.5 |
457.8 |
18 |
4.1 |
34.1 |
0.8 |
|
1:00 PM |
Handcut Fries |
1 |
271 |
14.5 |
0 |
165 |
31.9 |
3 |
3 |
0 |
|
3:30 PM |
SnackWells Cream Sandwich Cookies |
1 |
210 |
5.0 |
0 |
200 |
38 |
1 |
2 |
18 |
|
7:00 PM |
Quesadilla w/fat free refried beans and shredded cheese |
2 |
562 |
19.4 |
60 |
1738 |
66 |
16 |
32 |
2 |
======================================================================================================================================================================================================
|
|
Day 64 - February 2, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/02/12 |
2904.5 |
149.09 |
132.2 |
2673.93 |
298.52 |
35.15 |
83.59 |
139.29 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
02/02/12 |
4:55 AM |
Treadmill - Level |
35 |
628 |
2.45 miles |
139 |
|
02/02/12 |
5:30 AM |
Circuit Weigh Training |
20 |
486 |
n/a |
134 |
Last day of week 9. Weigh in tomorrow morning. 55 minutes total in the gym this morning - 35 on the treadmill and 20 minutes of circuit weight training. Had the treadmill level this morning as I was using it mostly as a warm-up for the circuit training.
Far too many calories taken in today.
If you want to comment, email me at don@averagejoesports.com
Last updated: 11:30 AM 2/6/2012
FOOD LOG - 2/2/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
6:40 AM |
Trader Joes Chewable Vitamin |
1 |
5 |
0.0 |
0 |
0 |
1 |
0 |
0 |
1 |
|
6:40 AM |
Glucosamine |
1 |
33 |
0 |
0 |
110 |
3 |
1 |
1 |
2 |
|
6:40 AM |
Kirkland Calcium Chew |
1 |
20 |
0.0 |
0 |
20 |
4 |
0 |
0 |
0 |
|
6:40 AM |
Muscle Milk Light (chocolate) |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
6:40 AM |
Musselmans blueberry pomegranate healhty pick |
1 |
70 |
0.0 |
0 |
10 |
17 |
3 |
0 |
10 |
|
9:00 AM |
Nature Valley Granola Thins (Dark Chocolate) |
2 |
160 |
8 |
0 |
150 |
22 |
6 |
2 |
12 |
|
9:00 AM |
Gala Apple |
1 |
75 |
0.5 |
0 |
0 |
16 |
2 |
0.2 |
14 |
|
10:30 AM |
Manner Chocolate Crème Filled Wafers |
1 |
150 |
6 |
0 |
30 |
21 |
1 |
2 |
15 |
|
11:15 AM |
PB&J Trail Mix |
1 |
210 |
13.0 |
0 |
90 |
19 |
3 |
6 |
15 |
|
11:45 AM |
Kettle Brand Baked Potato Chips |
1 |
120 |
3 |
0 |
160 |
21 |
2 |
3 |
1 |
|
1:00 PM |
Salad with roasted chicken breast/balsamic dressing |
1 |
676.5 |
34.0 |
42 |
728.33 |
59.98 |
8.15 |
25.35 |
32.29 |
|
4:00 PM |
Wheat Thins (toasted veggie) |
1 |
230 |
9.0 |
0 |
510 |
34 |
1 |
3 |
6 |
|
6:00 PM |
Baked Potate w/ butter & sour cream |
1 |
460 |
34.1 |
80.2 |
220.6 |
28.04 |
3 |
6.04 |
3 |
|
8:00 PM |
Peanut Butter & Jelly on Ritz Crackers (5 crackers) |
1 |
535 |
36.5 |
0 |
435 |
43.5 |
4 |
15 |
25 |
======================================================================================================================================================================================================
|
|
Day 63 - February 1, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
02/01/12 |
2230 |
101.73 |
155 |
4044.14 |
218.84 |
15.7 |
107.03 |
58.5 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Recovery day. With the workouts over the last two days, I need to let my body recover today. I may do a big of yoga later just to stretch everything and keep it loose.
Got home and did some chores around the house. Had some canned beef stew for dinner. While I was doing up the dishes I got a bit light-headed. I had a protein shake and that seemed to help. It was the kind of light-headed feeling with a feeling of weakness I get sometimes when I'm about to get sick. Hopefully that wasn't the case here.
If you want to comment, email me at don@averagejoesports.com
Last updated: 8:15 PM 2/1/2012
FOOD LOG - 2/1/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
6:00 AM |
Trader Joes Chewable Vitamin |
1 |
5 |
0.0 |
0 |
0 |
1 |
0 |
0 |
1 |
|
6:00 AM |
Glucosamine |
1 |
33 |
0 |
0 |
110 |
3 |
1 |
1 |
2 |
|
6:00 AM |
Kirkland Calcium Chew |
1 |
20 |
0.0 |
0 |
20 |
4 |
0 |
0 |
0 |
|
6:00 AM |
Muscle Milk Light (chocolate) |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
6:00 AM |
Musselmans blueberry pomegranate healhty pick |
1 |
70 |
0.0 |
0 |
10 |
17 |
3 |
0 |
10 |
|
8:00 PM |
Sausage Patty (McDonald's) |
1 |
170 |
15 |
30 |
340 |
1 |
0 |
7 |
0 |
|
10:00 AM |
PB&J Trail Mix |
1 |
210 |
13.0 |
0 |
90 |
19 |
3 |
6 |
15 |
|
1:00 PM |
Turkey Dave Sandwich (Dave's Cosmic Subs) |
1 |
612 |
29.73 |
45 |
644.14 |
59.84 |
3.7 |
27.03 |
0.5 |
|
3:00 PM |
Snackwells Cream Sandwich Cookies |
1 |
210 |
5.0 |
0 |
200 |
38 |
1 |
2 |
18 |
|
6:00 PM |
Dinty Moore Beef Stew (1 cup) |
2 |
420 |
20 |
60 |
1940 |
38 |
2 |
22 |
4 |
|
6:00 PM |
Ritz Crackers (5 crackers) |
2 |
160 |
9.0 |
0 |
270 |
20 |
0 |
2 |
2 |
|
7:30 PM |
Muscle Milk Light (vanilla) |
1 |
160 |
5.0 |
10 |
210 |
9 |
1 |
20 |
3 |
======================================================================================================================================================================================================
|
|
Day 62 - January 31, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/31/12 |
2103.5 |
71.15 |
80 |
3052 |
284 |
24.9 |
77.6 |
79.1 |
WORKOUT SUMMARY
|
Date |
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
1/31/12 |
4:55 AM |
Treadmill - 5% incline |
65 |
1397 |
4.82 Miles |
140 |
|
|
|
|
|
|
|
|
Up and off to the gym early. It helps that I was asleep by 8:30 last night. Pushed it pretty hard (for me) on the treadmill - 4.82 miles in just over an hour.
Went to bed early - beat from a long day.
If you want to comment, email me at don@averagejoesports.com
Last updated: 6:00 AM 2/1/2012
FOOD LOG - 1/31/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
|
|
|
|
|
|
|
|
|
|
|
|
6:40 AM |
Trader Joes Chewable Vitamin |
1 |
5 |
0.0 |
0 |
0 |
1 |
0 |
0 |
1 |
|
6:40 AM |
Glucosamine |
1 |
33 |
0 |
0 |
110 |
3 |
1 |
1 |
2 |
|
6:40 AM |
Kirkland Calcium Chew |
1 |
20 |
0.0 |
0 |
20 <
| | | | | | | |
