My nutrition for last week

Tuesday 11/29/11

date:   Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...	total calories: 2790
This is some of what I ate  This is exactly what I ate	Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 98.89 232.71 48.9 183.81 225.87 2790 Edit Preferences

Breakfast 28.18 57.45 14.6 42.85 51.03 664

1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190

2 large Egg 9.94 0.77 - 0.77 12.58 147

2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160

1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90

1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77

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Lunch 31.00 86.07 18.3 67.77 84.69 936

2 cups , fresh Cooked Kale (from Fresh) 8.42 14.77 5.1 9.67 4.94 138

1 serving Ezekiel 4:9 Sprouted Grain Tortillas 3.50 24.00 5.0 19.00 6.00 150

1 cup, pieces or slices Mushrooms 0.24 2.30 0.7 1.60 2.16 15

3 servings Singles Sharp Cheddar Cheese Slices 13.50 6.00 - 6.00 12.00 180

4 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.84 - - - 34.09 153

1 serving Turkey Chili with Beans 3.00 26.00 5.0 21.00 17.00 200

1/2 serving Turkey Chili with Beans 1.50 13.00 2.5 10.50 8.50 100

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Dinner 36.71 55.19 10.0 45.19 82.15 1012

1 medium Baked Sweetpotato (Peel Eaten) 3.91 38.29 6.3 31.99 3.65 198

2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198

1 serving Fresh Seasonal Veggies 6.80 10.70 3.7 7.00 2.50 108

2 servings Outback Special (6 oz) 26.00 - - - 74.00 508

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Snacks / Other 3.00 34.00 6.0 28.00 8.00 178

2 servings Asparagus Spears - 6.00 - 6.00 - 28

1 serving GOLEAN Crunchy! Bar Chocolate Caramel Karma 3.00 28.00 6.0 22.00 8.00 150

Add Item My Food Diary, 30 November 2011 My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print  date:   Wednesday - 11/30/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...  total calories: 2157 This is some of what I ate  This is exactly what I ate  Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 48.27 207.89 44.0 163.89 198.78 2157 Edit Preferences Breakfast 18.36 58.27 15.3 42.97 61.81 614     1 cup Baby Spinach 0.12 1.09 0.7 0.39 0.86 7     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 5.43 34.92 18.2 16.72 80.16 490     1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90     1 cup, chopped Green Peppers 0.25 6.91 2.5 4.41 1.28 30     2 cups Spinach (Chopped or Leaf, Frozen) 2.34 13.51 9.7 3.81 12.29 97     2 servings Sprouted 7 Grain Bread 2.00 14.00 6.0 8.00 10.00 120     4 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.84 - - - 34.09 153  Add Item Dinner 12.98 83.20 3.0 80.20 45.31 808     1 serving Brown Rice Vegetable Sushi Rolls 4.50 29.00 3.0 26.00 4.00 160     2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198     2 servings Tuna Roll 7.40 48.00 - 48.00 12.80 328     4 pieces Tuna Sashimi 1.08 - - - 26.51 122  Add Item Snacks / Other 11.50 31.50 7.5 24.00 11.50 245      1/2 serving Creamy Almond Butter 8.50 3.50 1.5 2.00 3.50 95      1 serving GOLEAN Crunchy! Bar Chocolate Caramel Karma 3.00 28.00 6.0 22.00 8.00 150  Add Item  date:   Thursday - 12/01/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...  total calories: 3804 This is some of what I ate  This is exactly what I ate  Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 119.76 286.79 48.3 238.49 247.65 3804 Edit Preferences Breakfast 30.38 58.28 14.6 43.68 45.99 672     3 large egg white Cooked Egg White 0.17 0.72 - 0.72 10.75 51     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     1 large Egg 4.97 0.38 - 0.38 6.29 74     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Turkey Sausage Patty 7.00 1.00 - 1.00 13.00 120     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 21.30 32.16 4.9 27.26 10.89 348     2 tablespoons Almond Butter 18.91 6.79 1.2 5.59 4.83 203     1 cup, cooked Quick Oatmeal (1 or 3 Minutes) 2.39 25.37 3.7 21.67 6.06 145  Add Item Dinner 66.16 122.00 16.8 105.20 109.95 2165     1 cup Asparagus 0.16 5.20 2.8 2.40 2.95 27     2 servings Breaded Tenders (1) 22.00 30.00 2.0 28.00 10.00 340     2 servings Budweiser Select 99 Calories Beer - 6.20 - 6.20 2.00 198     6 servings Budweiser Select 99 Calories Beer - 18.60 - 18.60 6.00 594     2 servings Ezekiel 4:9 Bread 1.00 30.00 6.0 24.00 8.00 160     1 serving Grilled Chicken Salad without Dressing 38.00 20.00 6.0 14.00 55.00 640     2 servings Naked Tenders (1) 4.00 12.00 - 12.00 4.00 86     2 servings Oven Roasted Turkey 1.00 - - - 22.00 120  Add Item Snacks / Other 1.92 74.35 12.0 62.35 80.82 619      1 serving Banana - 30.00 3.0 27.00 1.00 110      3 stalks , medium Celery 0.20 3.56 1.9 1.66 0.83 17      2 servings Ezekiel 4:9 Bread 1.00 30.00 6.0 24.00 8.00 160      1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180      1/2 cup, diced Pineapple 0.09 9.79 1.1 8.69 0.42 37      3 oz Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted) 0.63 - - - 25.57 115  Add Item Ok, not too bad for the macronutrients, how about that Thursday huh?  I went out with a buddy.  Let me tell you, the PAIN IN THE ASS it was to log all of that food was not worth it.  Another thing, I use fatsecret for my tracking app (brilliant name.  so much better than "livestrong," or "myfitnesspal."  yea, I'm sure that seeing "fatsecret" everyday isn't at all demotivating for people who struggle with food, exercise and body image.  yea, "fatsecret-"  very empowering).  Anyway, because it only allows for one space for snacks, I'll put some snack foods on mealtimes.  Thus, making it look like I eat huge meals.  If you have any questions about when I ate anything, let me know (assuming that anyone reads this shit). Friday and Saturday I didn't finish logging everything.  So, I forgot what I ate.  Here is sunday and monday:

date:   Sunday - 12/04/11Today - 12/06/11Tomorrow - 12/07/11Yesterday - 12/05/111 week ago - 11/29/11Other...	total calories: 2895
This is some of what I ate  This is exactly what I ate	Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals 87.55 341.78 53.0 288.78 213.19 2895 Edit Preferences

Breakfast 44.12 101.61 21.7 79.91 71.31 1044

1/2 cup, unthawed blueberries 0.50 9.43 2.1 7.33 0.33 40

1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190

3 jumbos Egg 19.38 1.50 - 1.50 24.53 287

2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160

1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90

1/2 serving hemp milk 3.00 5.00 - 5.00 1.00 30

1 serving Steel Cut Oats 3.00 29.00 5.0 24.00 7.00 170

1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77

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Lunch 15.00 93.00 5.0 88.00 38.00 640

1 serving subway 15.00 93.00 5.0 88.00 38.00 640

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Dinner 21.00 107.00 20.0 87.00 53.00 840

1 serving miss vickie's 12.00 23.00 2.0 21.00 2.00 210

3 servings Turkey Chili with Beans 9.00 84.00 18.0 66.00 51.00 630

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Snacks / Other 7.43 40.17 6.3 33.87 50.88 371

2 cups Baby Spinach 0.23 2.18 1.3 0.88 1.72 14

1/2 cup, unthawed Blueberries (Unsweetened, Frozen) 0.50 9.43 2.1 7.33 0.33 40

1 serving Brown Rice Organic Rice Cakes 0.50 14.00 1.0 13.00 1.00 60

3 stalks , medium Celery 0.20 3.56 1.9 1.66 0.83 17

1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180

1 serving Hemp Milk 6.00 10.00 - 10.00 2.00 60

Add Item Monday 12/05/11 Breakfast 24.61 72.49 16.4 56.14 41.47 604     1 cup Baby Spinach 0.12 1.09 0.7 0.39 0.86 7     1/4 cup, unthawed blueberries 0.25 4.72 1.1 3.67 0.16 20     1 serving Crunchy Almond Butter 17.00 6.00 4.0 2.00 7.00 190     2 servings Ezekiel 4:9 Sprouted Grain Bread 1.00 30.00 6.0 24.00 8.00 160     1/2 serving Gladiator Smoothie (20 oz) - 0.50 - 0.50 22.50 90     1 serving hemp milk 6.00 10.00 - 10.00 2.00 60     1 cup, thawed Unsweetened Frozen Strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item Lunch 17.94 121.56 18.4 103.16 88.89 973     1 tbsp Almond Butter Nuts (with Salt Added) 9.46 3.40 0.6 2.80 2.41 101     1 serving banana - 30.00 3.0 27.00 1.00 110     1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180     1/2 cup, diced pineapple 0.09 9.79 1.1 8.69 0.42 37     1 cup, cooked Quick Oatmeal (1 or 3 Minutes) 2.39 25.37 3.7 21.67 6.06 145     2 servings Turkey Chili with Beans 6.00 52.00 10.0 42.00 34.00 400  Add Item Dinner 10.50 56.50 12.0 44.50 37.50 475     1/2 serving shredded cheddar cheese 4.50 0.50 - 0.50 3.50 55     2 servings Turkey Chili with Beans 6.00 56.00 12.0 44.00 34.00 420  Add Item Snacks / Other 10.36 52.73 8.7 44.03 51.78 481      15 almonds Almonds 9.12 3.55 2.1 1.45 3.83 104      2 servings Brown Rice Organic Rice Cakes 1.00 28.00 2.0 26.00 2.00 120      1 serving Gladiator Smoothie (20 oz) - 1.00 - 1.00 45.00 180      1 cup, thawed strawberries 0.24 20.18 4.6 15.58 0.95 77  Add Item

Workouts for 11/29/11-12/2/11

11/29/11

Some double kettlebell work.  2 25lb bells and the following:

1 double swing, 1 double high pull, 1 double snatch = 1 rep.  

3 sets of 10.  Took me about 15 minutes.

12/1/11

Hammer chest press 90 lbs / Hammer lat pull 140 lbs superset.  5 sets of 15 reps no rest.

300 reps on the battling ropes

300 punches on the heavy bag (broken up in single punches and combinations).

Done in about 20 minutes

12/2/11

5 2 minute rounds on the heavy bag.  30 seconds between rounds.  Some rounds I didn't rest.  I love hitting the bag.  Love it like a fat kid loves cake.

12/3/11

Free motion cable squat (or deadlift).  6 sets of 10, starting at level 20, I jumped up 2 levels each set, which brought me to level 30, which is the entire stack.  Here is a vid of the exercise.  Except, the machine that I used is a dual cable.  Anyway, nice glutes huh? http://youtu.be/_dunTEE7eU0

300 kicks on the heavy bag.  I broke them up between thai kicks, side kicks, spinning back kicks and regular back kicks.Spinning back kick

Thai kick

Done in 30 minutes.  

6 Week Health Challenge Week 1


Ok here it is.  My weight , measurements and before pictures on 11/29/11.  I'm a 42 year old male, 6'1.

Weight and Measurements

• Height 6'1
• Weight 211.8
• Body fat% 10.3 
• Neck 15 1/4
• Chest  39 1/4
• Waist 35 1/2
• Hips 40 1/4
• Bicep 14 1/4
• Forearm 11 1/2
• Thigh 24
• Calf    17

Regarding my body fat, I am using the bioelectrical impedance scale at work.  That method of measuring BF is not the gold standard. For most people it is pretty accurate.  For me, I believe that it measures me low.  I'm guessing that my BF is probably around 12-13%.

Before Pictures

Goals

My goals for the next 4 weeks are simple.  I want to drop 2 % bodyfat.  In the process, I hope to add some muscle - to my calves.  Just kidding.

   Seriously, what's up with my claves?  They're like cartoonish bowling pins.  If I had been born a woman, I could never find go-go boots.  I could count the times on 1 hand in my LIFE that I've done dedicated calf work.  I mean, of all the "advantages" a guy could be born with, why did I get giant calves? 

Mainly, I want to clean up my nutrition and set a good example for my clients for the holiday season.  And, I want to get active wit my blog again. 

It's body transformation time!  On Tuesday, 11/30/11, I committed to entering the St. Louis 6-Week Health Challenge.  Here is the link http://6weekhealthchallenge.blogspot.com/.  It was started by one of my clients, Keri.  I'm very proud of her for putting herself out there, so I want to support her and go it too.    While doing this challenge, I will be posting my workouts, nutrition, and thoughts on the process.  In the next couple of days, I will post my measurements and "before" pictures.