Thursday aka "Body Wreck" 10/25/2012

A  valuable lesson was learned yesterday!  Never do a lower back workout on the same day of a soccer match.  Holy shit, getting out of bed this morning was a cluster fuck.  After the dead lift strength training, Crossfit WOD, and soccer my body is a complete wrecked today.  And as expected the scale wasn't very kind, showing another zero net loss.  The shit part is that even though I planned my meals yesterday, I still went hungry (WTF right!).  Right when I get home from work, I'm handed a baby and my wife starts getting dinner together.  Unfortunately, we probably don't sit down and eat for almost an hour to an hour and a half.  I need to do a better job of planning meals and having 4HB compliant snacks around.  I'm also kicking around the idea of avoiding noon Crossfit WODs.  Getting up an hour earlier isn't so bad to ensure i don't vomit up my morning protein shake, plus I'll have more time at lunch to eat and prepare a late afternoon snack. 

Data
Weight: 216 (-5 total)
Water Intake: +140oz

Diet
Breakfast 1:Protein shake with Greek yogurt (40 gm of protein)
Breakfast 2:  Spinach salad with sauteed mushrooms and onions, hard boiled egg, bacon, and Ikea meat balls. 
Lunch1 and 2: Spinach salad with ham, tuna, sauteed mushrooms and onions
Dinner 1 and 2: Chili

Exercise
20 minutes of dodgeball

Wednday 10/24/2012

In efforts to keep the data tracking simple, I've been rounding down my weight.  Today's data will show a net loss of zero, however, there was a loss of 8 ounces.  So what happened?  What did I do different?  For starters, lacking a meal plan between my morning shake and lunch resulted in me going hungry (huge NO NO).  Eating a 2 handfuls of cashews is not enough to keep the fire (aka metabolism) burning high.  To negate this issue, breakfast 2 was made and brought to work.  A second factor for the small loss could be the Crossfit WOD.  The high intensity workout could have me retaining a bit of water.  The key day to determine this will be Friday morning because tomorrow I not moving any faster than need be after Crossfit and indoor soccer tonight.. 



Data
Weight: 216 (-5 total)
Water Intake: +140oz

Diet
Breakfast 1:Protein shake with Greek yogurt and banana (40 gm of protein)
Breakfast 2: 2 egg scramble with black beans, spinach, kimchee, and chicken
Lunch: Baja Fresh burrito bowl of extra black beans, extra chicken, guacamole, and hot sauce
Dinner:  Spinach salad with sauteed mushrooms and onions, hard boiled egg, bacon, and Ikea meat balls.

Exercise
Crossfit WOD (Noon)
   **Strength Training***
       1 Rep Max dead lift = 350 lbs
   **ANGIE**
      100 Pullups
      100 Pushups
      100 Situps
      100 Squats
      All for time.

My strategy to knock out the pushups, situps, squats quickly really backfired!  Total time was 22:00 minutes flat, which can be broken up into 8 minutes to complete the pushups, situps, and squats and 14 minutes for the pullups (including time for to medic time to help fight the loss of calluses).

Indoor Soccer @ 8:50

Tuesday 10/23 Update

Not WODing yesterday left me feeling a little lazy, however, that feeling will be resolved with a noon Crossfit session.  This go around I don't have the luxury spending stupid amount of $$ on eating out.   After two days in, I'm finding that planning my meals is a necessary evil.  

And with that, here's today's data set.

Data
Weight: 216 (-5 total)
Water Intake: +140oz

Diet
Breakfast 1:Protein shake with Greek yogurt and banana (40 gm of protein)
Snack: 2 hand fulls of cashews
Lunch 1: 1/2 Chipotle stake salad with cilantro, guacamole, black beans, and green hot sauce
Snack: 3/4oz of peanut butter
Lunch 2: 1/2 Chipotle stake salad with cilantro, guacamole, black beans, and green hot sauce
Dinner: Chicken and shrimp balls with winter melon soup, Chinese broccoli and garlic.

Crossfit WOD (Noon)
Complete 4 rounds + 15 reps of TOM @ 135lbs

IT'S GO TIME...AGAIN

It's time to get back on the 4HB horse!  For the past year I've not done my best stay consistent with the diet and found myself introducing pasta, breads, and high sugar substances into my daily diet.  If nothing else, the past year has reconfirmed that diet controls 80% of my well being. 


Too keep things fresh, SBVegas and I have agreed that every non 4HB compliant meal will cost us $2 (whiskey is exempt and gorge day meals do not count).  This "loss" round will run from October 21st through November 30th.  The competitor with the greatest "loss" wins a bottle of Yamazaki 12 Year Single Malt Japanese whiskey!

Unlike my first go around, I'll not be cutting working out for the first month. I signed up for CrossFit to fuel my competitive desire it's doing a fine job.  A few of these cross fitters will be asked to hold me accountable as well.  :-)



Sunday 10/21 
Data
Weight: 221
Water Intake: +140oz

Diet
Breakfast 1:Protein skake with Greek Yogurt
Breakfast 2: 2 egg scramble with black beans and spinach
Lunch: Baja Fresh chicken burrito bowl with black beans, guacamole, corn and black beans, hot sauce, and cilantro.
Dinner:  Chicken spinach salad with basil, mint, carrots, kimchee, and cucumbers. 

Crossfit WOD (8:30am)
3 rounds (+8 reps) of 10 burpie wall balls, 1 clean and jerk / 5 Overhead squats (95lbs), 10 barbell lunges (95 lbs), 10 ring pullups then toes through hoops in 12 Minutes

Monday 10/22
Data
Weight: 218
Water Intake: +140oz

Diet
Breakfast 1: Protein shake with Greek yogurt and bananna
Breakfast 2: 2 egg scramble with spinach
Snack: 2 handfuls of cashew nuts
Lunch: Salmon spinach salad with kimchee, carrots, and bean sprouts. 
Dinner 1: Pho broth with spinach, chicken, pork meatballs, beans sports and carrots.
Dinner 2: Pho broth with chicken, pork meatballs, beans sports, carrots, Thai basil, cucumbers.  

Crossfit WOD
Day off