Monday March 23, 2009

11am- Starbucks "Power Plate"
1 oz cheese, 1 hard boiled egg, 10 grapes, 1/4 apple, 1 mini wheat bagel, .5oz peanut butter
17g of Protein, 17g of fat, 34g of Carbs
8oz Orange Juice
Blocks: 3P, 5C, 6F

2:30pm
4oz steak, lettuce, tomatoes, onions, feta cheese
1 oatmeal raisin cookie
Blocks: 6P, 5C, 2F

5:30pm
1 banana
Blocks: 3C

9:00pm
5oz shredded beef, 1 cup white rice, onions/peppers/tomatoes, sour cream, guacamole, cheese (yes, this is a fajita burrito bowl from chipotle)
2 oatmeal raisin cookies
Blocks: ~8P, 12C, 6F

Total Blocks: 17P, 25C, 14F

Sunday March 22, 2009

12pm
2oz string cheese, 15 almonds, 3.5oz carrot cake, 1 can orange soda
Blocks: 2P, 10C(?), 5F

4pm
12 almonds
Blocks: 4F

6:30pm
1 can orange soda
Blocks: 5C

9pm
6oz grilled chicken, 1/2 quesadilla, curley fries
Blocks: 9P, 9C, 4F

Total: 11P, 24C, 13F

Still carb heavy...trying to work myself off them...

Saturday March 21, 2009

8am - Starbucks "Power Plate"
1 oz cheese, 1 hard boiled egg, 10 grapes, 1/4 apple, 1 mini wheat bagel, .5oz peanut butter
17g of Protein, 17g of fat, 34g of Carbs
Blocks: 3P, 4C, 6F

12pm
1 large bagel, 3 eggs scrambled, 2 oz cheese, 4oz sausage
2 granola bars
Blocks: 9P, 8C, 2F

3:15pm
15 almonds, 3Tbs raisins, 1 can orange soda
Blocks: 8C, 5F

8:00pm
Saturday night "cheat meal" (although I didn't really do anything to earn it quite yet)
Dinner out at Street on Polk
Asparagus with Ham and Eggs
1 shrimp/crab cake
1 small sausage
Beers: When a man decides to go out and drink beers, it is never acceptable to count the number consumed.

Friday March 20, 2009

Blew it and didn't record my meals today.

Thursday March 19, 2009

9am
4 eggs scrambled
2 oz. sausage
1 oz. cheddar cheese
1 oz. salsa
1 apple
Blocks: 7P, 4C

10:30am
6 almonds, 3 cashews, 6 peanuts
Blocks: 4F

12:30pm
2 pieces bread
2 tsp butter
7 ounces shredded beef w/ gravy
~25 french fries
Blocks: 7P, 9C, 12F

Afternoon Snack and Dinner: Didn't record.

Wednesday March 18, 2009

IF: ~14 hours

11am:
24 peanuts
Blocks: 4F

12:30pm:
BBQ pork (7oz), 2 cups zuchhini/mushrooms, vegetable oil (2tsps), 2 oreo cookies, 8 large asparagus
Blocks: 7P, 6C, 6F

6pm:
Trail Mix
Blocks: 1P, 4C, 10F
Note to Self: NEVER eat this type of trail mix EVER again

8:30pm:
Pork (6oz)
1 cup white rice
1 oz. sour cream
3 oz. guacamole
1 cup tomatos/peppers
1 small bag sun chips
2 oatmeal raisin cookies
Blocks: 7P, 12C, 15F

1 gallon H20

Total Blocks: 15P, 22C, 35F

Would have been a decent day if I was 2x fat blocks, but obviously that's not what I need. Was starving after a hard WOD at 6:30pm which caused the overeating for dinner. Need to smooth out the block intake.

Tuesday March 17, 2009

IF: ~15 hours

1pm:
Mixed Greens Salad - Spinach, tomatoes, onions, gorgonzola cheese (2oz), walnuts, light vinagrette
4oz. Grilled Chicken
1/2 apple
1 banana
3 pieces hard chocolate (30 grams)
Blocks: 6P, 8C, 3F

4:30pm:
15 cashews
Blocks: 5F

5:30pm:
10 tortilla chips
2 tbs guacamole
4C, 4F

9:00pm
5 oz. shredded beef
1 cup white rice
1 cup tomatoes
1 cup onions/peppers
4 tsp sour creem
2 oz. shredded cheese
2 chocolate chip cookies
Blocks: 7P, 8C, 4F

1 Gallon Water

Total Blocks: 13P, 20C, 16F

Bad start to the old zone diet. 1 day on the zone will make you realize how many unnecessary carbs you eat. Fresh start tomorrow.

So after getting my ass handed to me by every dude in the 2/3 group in any WOD with a bodyweight/cardio component since I started in early February, it's time to get my shit together and focus on my diet. I've signed up for the Level 1 cert in Aromas on June 20-21, so that gives me 3 months to make some serious improvements and blast through this plateau I hit about a month ago.

And now for the gory details:

Height: 6'4
Weight: 258 pounds
BF %: 21
Lean: 204 pounds
Fat: 54 pounds

Goal Body Composition in 3 months

Weight: 230 Pounds
BF %: 10
Lean: 207 Pounds
Fat: 23 Pounds

So basically over the next 13 weeks, I want to lose 30 pounds of fat and gain 3 pounds of lean muscle. Considering a healthy fat loss would be somewhere around 2 pounds a week, this doesn't seem entirely unrealistic, although definitely challenging.

Tomorrow starts the following zone diet with a heavy paleo slant:

14 blocks carbs
18 blocks protein
24 blocks fat

Saturday night will be my cheat meal each week (ie. drink beers). If I don't see any progress in the first 2 weeks, definitely going to cut the fat down. But for now, I'll go with it. Weekly body composition updates to follow, along with daily nutrition intake.