Saturday food log

Saturday food log

Breakfast was an amazing omelet from the Root Cafe. veggies with ham and a side salad.
Lunch was a chicken and avocado sandwich with a salad but I did not feel like having salad.
Dinner: Home Run. I made Mahi Mahi Fish Taco’s, topped with Avocado and a quick and easy Pico De Gallo (recipe coming shortly).

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Friday food log

Friday food log

Breakfast: 2 scoops protein power in skim milk
lunch: 9oz boiled shrimp and a can of large black olives.
dinner: a can of tuna and a ton of broccoli. (2 teaspoons of olive oil)
desert: 3 newcastle brown ale’s with a good friend.

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Tip of the day: Measure.. Know and track your data

Tip of the day: Measure.. Know and track your data

I am a HUGE believer in knowing your own stats, and monitoring in a consistent way. For example: I get a DEXA scan every 6 months. The Dexa is considered the current “gold standard” for body fat testing and the reports give an amazing amount of detail about your body fat, lean mass, and bone density. Early on in my journey that report allowed me to see that I was dieting too hard, and lost some lean mass. As a result I was able to correct my intake and by the next scan I had lost more fat, and gained back that lean mass and more. every test since then I have continued to drop body fat and gain lean mass.

Simple versus complex: simple tests are a tape measure or a scale. they offer a one dimensional view that may be misleading. for example: a tape measure can not identify fat mass replaced by lean mass and a scale is only absolute weight. I think the more data points you have, the better off you are (at least this approach works for me, but I am a big nerd). I have a spreadsheet that tracks tape measurements, weekly measurements from the scale, results from my bi-annual dexa scans, and I also take photographs.

I feel that having multiple data sources tracked allows me to be more informed about what my body is doing and how I might react to different training cycles, adjustments in eating plans, etc.

If you are in Little Rock, you can get the DEXA scan done at Baptist hospital. here is the link for the service. The cost is $50 for first test, and $25 for each additional

http://www.radconlr.com/html/body_fat.html

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Thursdays food log

Thursdays food log

Breakfast: im ADDICTED to this omlette. Love it! 1 whole egg, plus 3 whites, spinach and a slice of ham. topped with my home-made garlic aioli. YUMM
Lunch: a bunch of yummy black olives and 4oz of pork
pre-workout: protein shake
dinner 3/4 lb of boiled shrimp and cabernet. (hey.. we enjoy our wine, and were out with some great friends)

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It’s all in the numbers.

I see many people that jump into working out, jogging, tennis, etc. because they feel a need to get in shape. The sometimes jump in with great passion and I think that is amazing, but they are missing something. They seemingly fail to realize that the numbers are against them. To use my own example: I work out 4 days a week for about an hour, typically 5 hours a week of gym time.

 

Can my 5 hours of training beat out the 163 hours a week when I am NOT in the gym?

 

The same logic applies to moments of decision. I choose to workout 4 times a week, I make an effort and conscious decision to get out of the door in time to make it to the gym and I choose to put in my best effort while there, but how does that compare to the moments of decisions when it comes to my eating choices. Lets assume most people eat 2-4 times a day (4 a day for me, breakfast, lunch pre-workout/snack, dinner) , or 14-28 times a week when we choose what to eat, or choose to skip a meal.

 

Can the decisions for 4 workout opportunities outweigh 14-38 major decision points for nutrition?

 

NOTE: I say “major” decision points, as the true number is much larger. If you make a decision to grab that bag of chips while in line at the supermarket, or grab a handful of snacks from the pantry.  Lets face it, we all snack and we all decide to cheat/eat outside our eating plan. I actually PLAN to cheat approximately 10% of my total meal count and I feel that is an important part of my eating plan. For example: I grabbed a slice of wonderful cheese and some pineapple a day or two ago in a 2am run to the kitchen.. I don’t regret it, I was still actually under calories for the day, and I logged what I ate in the morning.. The take away message is that I was accountable, I faithfully logged it, it fit into my eating plan and I made a decision to have one small slice, instead of a huge chunk of cheese.

 

To me, we do not “forget” to eat breakfast or lunch on any given day, we CHOOSE to skip that meal.  There is no question that life does get in the way at times, but if we prioritize our nutrition we can make good choices. I know of parents that are able to make sure their child eats 3 times a day, but who also claim they “forgot” to eat breakfast. If you have the skills to remember to feed your child, you can probably remind yourself to eat. I used to NEVER eat breakfast, and I’m sure that it is a complete coincidence that was also a period when I was lugging around about 80 additional pounds of fat. Is breakfast truly the most important meal of the day? I say it is certainly in the top 3 or four, but what a good breakfast does for me is that I am not starving by lunchtime and far more likely to make a wise lunch choice. 

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Wednesday Food log

Wednesday Food log

Breakfast: 1 whole egg, plus 3 egg whites, fresh spinach and 1 slice of smoked ham (thin sliced). topped with home-made garlic aioli.. was freaking amazing!! lol. also pineapple on the side.
Lunch: 6oz pork with large tomato. topped with vinegar and 1 teaspoon of EVOO
pre-workout: 2 scoops of protein powder with skim milk
dinner: approx 16 oz red wine (cabernet). plus 6oz pork, and a ton of broccoli. lol. topped with 1 teaspoon of EVOO (Extra virgin olive oil). see todays tip about olive oil

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Tip of the day: Be honest

Tip of the day: Be honest

His nickname was “Honest Abe”, and he was pretty lean, so I guess he was pretty honest when he logged his calories online. I am a big fan of logging my food, as it has worked very well for me and my wife. I admit being shocked when i first started the process, and by how calorie dense some foods are. I was VERY skilled at the art of justifying almost anything as “healthy” (i suspect other heavy people probably share that skill). My inner monologue might go something like this:
me: “Well yes.. i did have a large meat lovers pizza for dinner, BUT i skipped breakfast and lunch, AND its pretty good for you (Its just a thin piece of bread dough, with veggie sauce, lots of veggies and some meat – you know i need protein). ”

I was also greatly underestimating my calorie intake. Over the course of the night I would eat that large pizza. Not proud to admit that, but I also know i’m not alone. Even though i skipped my other meals, I still took in 3400 calories with that pizza alone. My point is to be consistent, and most importantly for you to be honest with your log. If you create a work of fiction meant for others to be impressed with, you are only hurting yourself. I have seen this countless times with friends who are trying to drop fat, and asking for tips but I see their log happens to record all the good, but none of the bad. I have even seen meals or check-in’s at places where you cant really eat clean but then the logs record meals that are very difficult to believe.

record your super awesome clean meal wins, but also record your slips and your cheat meals. Its not meant to shame you and you don’t have to get depressed over it. My point is that my wife and I find that it keeps us informed and we can then make decisions based on that accurate picture. lets say you had a horrible meal, and were over your calories by 1,000 or 2,000 calories. So what? you are human, but lets become aware of what we are doing, so that we can adjust. Don’t eat like a bird and only take in 500 calories the next day but perhaps we do cut a little off our norm (staying about 1,200) or we add a couple of minutes of conditioning after our workout. You don’t see a professional athlete in a slump that hides from their errors. They FOCUS on the errors and get advice on how to correct them. Awareness and Honesty are the keys to success.

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