|
|
|
|
|
|
|
|
Day 51 - January 20, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/20/12 |
2469 |
107.6 |
265.7 |
4061.6 |
255.7 |
21.7 |
124.1 |
75.6 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
5:00 AM |
Treadmill - 5% incline |
|
848 |
4.4 miles |
135 |
|
|
|
|
|
|
|
Brrrr . . .very cold this morning and I got out into to it so I could get a workout in this morning - thermometer outside the backdoor said it was 12 degrees when I left for the gym.
Got in 60 minutes on the treadmill before WEIGH IN DAY - END OF WEEK 7!!! The weight? 276. Which means I lost 3 pounds this week for a total of 13 pounds over the last 7 weeks.
Now it's off to shower and get ready for work.
Stayed cold all day and snow came last night.
If you want to comment, email me at don@averagejoesports.com
Last updated: 6:05 AM 1/21/2012
FOOD LOG - 1/20/2012
|
Time |
Food |
Servings |
Calories |
Fat (g) |
Cholestoral (mg) |
Sodium (mg) |
Carbs (g) |
Fiber (g) |
Protein (g) |
Sugars (g) |
|
4:15 AM |
Musslemans Granny Smith Applesauce (Healthy Pick) |
1 |
70 |
0 |
0 |
10 |
17 |
3 |
0 |
10 |
|
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 Chocolate |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
6:30 AM |
Banana |
1 |
121 |
0.5 |
0 |
1 |
31.1 |
3.5 |
1.5 |
16.6 |
|
8:00 AM |
Fiber One 90 calorie bar |
1 |
90 |
2.5 |
0 |
95 |
17 |
5 |
1 |
5 |
|
10:00 AM |
Almond Rice Pops from 180 Degrees) |
1 |
140 |
6.0 |
0 |
90 |
20 |
2 |
3 |
5 |
|
1:00 PM |
Teriyaki Chicken w/ Mashed Potatoes (Corner Alley) |
1 |
533 |
24.1 |
105.6 |
893.2 |
39.8 |
1.1 |
43 |
1.5 |
|
3:00 PM |
Krispy Kreem Glazed Donut |
1 |
250 |
12.0 |
5 |
280 |
32 |
1 |
4 |
13 |
|
7:00 PM |
Nachos (small w/ turkey taco meat) |
1 |
817 |
52.5 |
145.1 |
2102.4 |
42.8 |
3.1 |
41.6 |
0.5 |
|
10:00 PM |
Butter Toffee Caramel Cluster (2/3 cup) - Archer Farms |
1 |
140 |
5.0 |
0 |
135 |
24 |
1 |
2 |
8 |
|
10:00 PM |
Fat Free Egg Nog (6 oz) |
1 |
90 |
0.0 |
0 |
115 |
15 |
0 |
7 |
10 |
======================================================================================================================================================================================================
|
|
Day 52 - January 21, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/21/12 |
2266 |
136.5 |
267 |
3703 |
165 |
26.2 |
79.9 |
21.2 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Woke up to a veritable heat wave compared to yesterday - nearly 22 on the thermometer outside.
We didn't get much snow over night. Maybe a couple of inches.
Overall a pretty laid back day spent around the house with the wife and my fuzzy kids.
If you want to comment, email me at don@averagejoesports.com
Last updated: 5:55 AM 1/23/2012
FOOD LOG - 1/21/2012
|
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 |
Hormel Compleats Roast Beef w/Mashed Potatoes |
1 |
230 |
3 |
50 |
1230 |
27 |
3 |
23 |
1 |
|
10:00 AM |
Bacon (2 strips) |
2 |
218 |
18.0 |
32 |
606 |
0 |
0 |
12 |
0 |
|
10:00 AM |
Baked Potato |
0.5 |
70 |
0 |
0 |
0 |
13 |
1.5 |
2 |
1.5 |
|
10:00 AM |
Sour Cream (2 tbsp) |
1 |
60 |
5.0 |
20 |
15 |
1 |
0 |
1 |
1 |
|
2:00 PM |
Peanut Butter (tbsp) |
2 |
380 |
32 |
0 |
300 |
14 |
4 |
14 |
6 |
|
6:00 PM |
Grilled Cheese Sandwich (3 slices of cheddar) |
1 |
810 |
62.0 |
165 |
1072 |
28 |
1.7 |
25.9 |
1.7 |
|
9:00 PM |
Kirkland Cinnamon Pecan Cereal |
2 |
380 |
14 |
0 |
200 |
66 |
14 |
0 |
0 |
|
9:00 PM |
Silk Almond Milk (Original) |
1 |
60 |
2.5 |
0 |
150 |
8 |
1 |
1 |
7 |
======================================================================================================================================================================================================
|
|
Day 53 - January 22, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/22/12 |
2097 |
86.5 |
275 |
3546 |
173.7 |
19 |
151.6 |
30.2 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Ran out to the store around 10 AM otherwise it was a day aournd the house watching the NFC & AFC championship games and working on the hardwood floors. Liquid Gold is the nectar of the gods to hardwood.
Temperature got above freezing today up around 40 and the snow starting to melt.
If you want to comment, email me at don@averagejoesports.com
Last updated: 6:05 AM 1/23/2012
FOOD LOG - 1/22/2012
|
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 Chocolate |
1 |
160 |
5 |
10 |
210 |
9 |
1 |
20 |
3 |
|
10:00 AM |
Cheese Quesadilla w/nonfat greek yogurt (2) |
1 |
540 |
28.4 |
90 |
984 |
33.6 |
4 |
35 |
3.6 |
|
1:00 PM |
Corn Dog (Sonic) |
1 |
262 |
17 |
15 |
480 |
23 |
1 |
6 |
5 |
|
3:00 PM |
Hormel Compleats Steak Tips w/mashed potatoes |
1 |
230 |
3.0 |
50 |
1230 |
27 |
3 |
23 |
1 |
|
4:00 PM |
Almond Rice Pops (180 Degrees) |
2 |
280 |
12 |
0 |
180 |
40 |
4 |
6 |
10 |
|
4:00 PM |
Muscle Milk Light Chocolate |
1 |
160 |
5.0 |
10 |
210 |
9 |
1 |
20 |
3 |
|
7:00 PM |
Grilled Flank Steak (1 oz) |
5 |
300 |
15 |
100 |
115 |
0 |
0 |
38.5 |
0 |
|
7:00 PM |
Green Beans |
1 |
40 |
0.1 |
0 |
7 |
8.1 |
4 |
2.1 |
1.6 |
|
7:00 PM |
Corn |
1 |
67 |
1.0 |
0 |
0 |
16 |
0 |
0 |
0 |
======================================================================================================================================================================================================
|
|
Day 54 - January 23, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/23/12 |
1363 |
41.6 |
230 |
3415 |
155.1 |
16 |
97.3 |
82 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Ran out to the store around 10 AM otherwise it was a day aournd the house watching the NFC & AFC championship games and working on the hardwood floors. Liquid Gold is the nectar of the gods to hardwood.
Temperature got above freezing today up around 40 and the snow starting to melt.
Feeling very tired this evening. Up too late after the game last night. I didn't make it to the gym today. Will have to hit it tomorrow morning and then swim after work.
If you want to comment, email me at don@averagejoesports.com
Last updated: 6:57 PM 1/23/2012
FOOD LOG - 1/23/2012
|
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 |
Musslemans Granny Smith Applesauce (Healthy Pick) |
1 |
70 |
0.0 |
0 |
10 |
17 |
3 |
0 |
10 |
|
9:00 AM |
Almond Rice Pops (180 Degrees) |
1 |
140 |
6 |
0 |
90 |
20 |
2 |
3 |
5 |
|
11:00 AM |
Gala Apple |
1 |
75 |
0.5 |
0 |
0 |
16 |
2 |
0.2 |
14 |
|
1:00 PM |
Hormel Compleats Beef Steak & Peppers |
1 |
210 |
5.1 |
50 |
580 |
22.1 |
2 |
20.1 |
4 |
|
1:30 PM |
Fiber One 90 calorie bar |
1 |
90 |
2.0 |
0 |
95 |
17 |
5 |
1 |
5 |
|
6:30 PM |
Sweet Carmelized Onion Chicken Burgers (Amylu) |
2 |
280 |
13 |
140 |
1120 |
6 |
0 |
44 |
4 |
|
6:30 PM |
American Cheese (Land O'Lakes) |
2 |
140 |
10.0 |
30 |
600 |
4 |
0 |
8 |
4 |
|
6:30 PM |
Hickory & Brown Sugar BBQ Sauce (Sweet Baby Rays) |
2 |
140 |
0.0 |
0 |
580 |
36 |
0 |
0 |
30 |
======================================================================================================================================================================================================
|
|
Day 55 - January 24, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/24/12 |
2128 |
88 |
210 |
3005 |
214 |
26 |
123 |
50 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
5:00 AM |
Treadmill - 5% Incline |
60 |
848 |
4.42 miles |
142 |
|
|
|
|
|
|
|
Up at 4:30 this morning and off to the gym. The temp was around 40 when I went out. At least it's dry today instead of the rainy mess of yesterday.
Pushed it a bit harder on the treadmill this morning. The heart rate monitor I got for Christmas from the folks is incredibly useful for keeping me in a good cardio training zone. You don't have to hold on to the little bars on the treadmill to keep track of it and it makes it easier to push to a jog and get the heart rate up.
If you want to comment, email me at don@averagejoesports.com
Last updated: 7:38 PM 1/24/2012
FOOD LOG - 1/24/2012
|
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 |
Musslemans Granny Smith Applesauce (Healthy Pick) |
1 |
70 |
0.0 |
0 |
10 |
17 |
3 |
0 |
10 |
|
8:15 AM |
Almond Rice Pops (180 Degrees) |
2 |
280 |
12 |
0 |
180 |
40 |
4 |
6 |
10 |
|
10:30 AM |
Pop Chip (Sour Cream & Onion) |
1 |
120 |
4.0 |
0 |
290 |
20 |
1 |
2 |
2 |
|
1:00 PM |
Healthy Choice Classic Meatloaf |
1 |
350 |
8 |
35 |
550 |
54 |
8 |
15 |
18 |
|
2:00 PM |
Pure Protein (Chewy Chocolate Chip) |
1 |
180 |
4.5 |
10 |
105 |
17 |
2 |
20 |
2 |
|
3:00 PM |
Lay's Baked Potato Chips |
1 |
130 |
1.5 |
0 |
170 |
26 |
2 |
2 |
2 |
|
7:00 PM |
Whole Wheat Tuna Wrap w/Cheddar |
1 |
780 |
53.0 |
155 |
1360 |
23 |
4 |
57 |
0 |
======================================================================================================================================================================================================
|
|
Day 56 - January 25, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/25/12 |
2050 |
92.5 |
515 |
1770 |
192 |
26 |
123.5 |
72 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
1:00 PM |
Circuit Weight Training |
30 |
501 |
n/a |
135 |
|
6:30 PM |
Swimming - Freestyle |
30 |
626 |
1148 yds |
143 |
Up at 5 AM with the dogs. Cleaned up the kitchen and got the dogs out. Did about 20 minutes of yoga this morning just to loosen up a bit. I'll be going to the gym at lunch for some strength training.
Got in 30 minutes of circuit weight training at lunch - pushed it a bit harder than in the past. Really felt it afterward.
Got home at 6PM, fed the dogs then off to the Rec Center for 30 minutes of swimming. Didn't push it as hard as I could have. Next time I'll try to see just how hard I can push it.
If you want to comment, email me at don@averagejoesports.com
Last updated: 8:31 PM 1/25/2012
FOOD LOG - 1/25/2012
|
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 |
Honey Nut Toasted Oats (Nature's Basket) |
1 |
117 |
1 |
0 |
250 |
24 |
2 |
3 |
10 |
|
6:00 AM |
Silk Almond Milk (Original) |
1 |
60 |
2.5 |
0 |
150 |
8 |
1 |
1 |
7 |
|
9:00 AM |
Pur Protein Bar (chocolate) |
1 |
180 |
4 |
10 |
105 |
17 |
2 |
20 |
2 |
|
10:00 AM |
Fiber One 90 Calorie Bar (chocolate) |
1 |
90 |
2.0 |
0 |
95 |
17 |
5 |
1 |
5 |
|
11:00 AM |
PB&J Trail Mix |
2 |
140 |
8 |
0 |
70 |
14 |
0 |
4 |
8 |
|
12:00 PM |
Fiber One 90 Calorie Bar (chocolate) |
1 |
90 |
2.0 |
0 |
95 |
17 |
5 |
1 |
5 |
|
2:00 PM |
Lasagna (Vincenzas) |
1 |
450 |
18 |
0 |
0 |
40 |
5 |
40 |
10 |
|
6:00 PM |
Muscle Milk Light (chocolate) |
1 |
160 |
5.0 |
10 |
210 |
9 |
1 |
20 |
3 |
|
8:00 PM |
Scrambled Eggs (2) w/shredded cheese |
1 |
195 |
13.5 |
495 |
230 |
1 |
0 |
17.5 |
0 |
|
8:20 PM |
Skippy Peanut Butter (2 tbsp) |
2 |
380 |
32.0 |
0 |
300 |
14 |
4 |
14 |
6 |
|
8:20 PM |
Sour Cherry Jelly |
1 |
50 |
0.0 |
0 |
0 |
13 |
0 |
0 |
12 |
|
8:20 PM |
Ritz Crackers (5) |
1 |
80 |
4.5 |
0 |
135 |
10 |
0 |
1 |
1 |
======================================================================================================================================================================================================
|
|
Day 57 - January 26, 2012
|
| |
|
Daily Food Totals |
|
Date |
Calories |
Fat |
Cholestoral |
Sodium |
Carbs |
Fiber |
Protein |
Sugars |
|
01/26/12 |
2387.5 |
120.62 |
170.82 |
2582.9 |
238.78 |
26.91 |
92.32 |
53.25 |
EXERCISE SUMMARY
|
Time |
Exercise description |
Minutes |
Cals |
Distance |
Heart Rate |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
My body is loosely sore this morning, if that makes sense. It's a good kind of sore that isn't debilitating. At lunch today I'm going to try my first brick of the year - that is combining two types of cardio from triathloning. In this case it will be the bike and run. I'm going to do 30 minutes on the treadmill and 30 on the treadmill. This gets the body used to the transition from one leg of the race to the next. Even when I was doing triathlons on a regular basis, I always had issues when I transitioned from the bike to the run. This will be the first year I'm focusing on improving the fun portion of the race and brick training is a big part of that.
Okay - here we are at the end of the day and I didn't get a workout in. I feel like a bit of a failure for not getting in the brick training today, but this is the point when I have to just let the guilt go. In the past, I wouldn't fretted about this and let it push me into blowing off the next workout which happens to be tomorrow morning for the end of week 8 weigh-in. So we'll just put the head down and plow through. No need to go crazy and try to get in multiple workouts to make up for it, just get back on schedule.
If you want to comment, email me at don@averagejoesports.com
Last updated: 8:43 PM 1/26/2012
FOOD LOG - 1/26/2012
|
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 |
McDonald's Hashbrown |
0.5 |
70 |
4 |
0 |
145 |
7.5 |
1 |
0.5 |
0 |
|
9:15 AM |
Glazed Donut (Mazzone's Bakery) |
1 |
229 |
13.0 |
14 |
0 |
25 |
0 |
3 |
0 |
|
9:50 AM |
Almond Rice Pops (180 Degrees) |
2 |
280 |
12 |
0 |
180 |
40 |
4 |
6 |
10 |
|
10:45 AM |
Fiber One 90 calorie Bar |
1 |
90 |
2.0 |
0 |
95 |
17 |
5 |
1 |
5 |
|
11:30 AM |
Kar's PB&J trail mix |
2 |
140 |
8 |
0 |
70 |
14 |
0 |
4 |
8 |
|
1:00 PM |
Hamburger w/blue cheese, grilled onions & mushrooms(no bun) |
1 |
363.5 |
25.8 |
105 |
296.5 |
4.6 |
1.41 |
30.92 |
0.65 |
|
1:00 PM |
Hand Cut French Fries (3 oz.) |
1 |
271 |
14.5 |
0 |
165 |
31.9 |
3 |
3 |
0 |
|
4:00 PM |
Fiber One 90 calorie Bar |
1 |
90 |
2.0 |
0 |
95 |
17 |
5 |
1 |
5 |
|
8:00 PM |
Caesar Salad |
1 |
325 |
24.8 |
26.82 |
725.4 |
13.68 |
0 |
14.4 |
0 |
|
8:00 PM |
Minh Eggroll-pork |
1 |
190 |
9.0 |
15 |
470 |
20 |
2 |
6 |
2 |
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