Goals

I have not been tracking my food well here, and that may happen from time to time as we go forward, but part of what I've never really incorporated here well was the overall aspect of what I'm working toward, which is better understanding of what foods I truly NEED every day and also the exercise to help me become physically the man that God has created me to be. Saturday, November 20 was my one-year anniversary of starting this process. I have lost over 100lbs. and over 15" from my waist. As part of my one-year anniversary, I want to focus my goals for the upcoming year and ask for your prayers and continued accountability for me as I move forward.

Before November 20, 2011:
- Weight under 300 (currently 378)
- Waist under 44" (currently 54")
- Bench press over 400 (currently 375)
- Squat over 550 (currently 495)
- Deadlift over 600 (currently 515)
- Power Clean over 300 (currently 235)
- Compete in at least one 5K and one 10K run
- Compete in a strongman competition
- Run a total of 500 miles
- Log 10,000 gym minutes

So far I have run 1 mile and logged 60 gym minutes, so my running totals are down to 499 and 9940 for those goals.

10/24/10-10/30/10

The week wasn't perfect, but the averages at the end of the week were solid. I struggled to get workouts in on Friday and Saturday. I noticed often throughout the week that I was not going with first instinct on eating choices because I knew I'd be typing it up on here, so the accountability of this blog is a good thing!

My daily averages:
Calories: 1693
Saturated Fat: 17g
Sodium: 3286mg
Carbohydrates: 182g
Fiber: 16g
Sugar: 48g
Protein: 102g

Friday and Saturday

Wowser, how two days can fly by! Friday I did get in an ab workout and a flexibility workout, but work kept me occupied for much of both days.

Friday I had a cappuccino and a sausage, egg, and cheese croissant for breakfast; a Hot Stuff pizza and Diet Mountain Dew for lunch; and my parents took us out for supper where I had grilled salmon, a lettuce salad, and steamed veggies.

Friday totals:
Calories: 1370
Sat Fat: 34.5g
Sodium: 2301mg
Carbs: 120g
Fiber: 9g
Sugar: 59g
Protein: 70g

Saturday I had a banana and a cinnamon roll for breakfast; a Healthy Choice meal and Diet Mountain Dew for lunch; and a Turkey and Cheese deli sandwich at work for my late supper.

Saturday totals:
Calories: 1062
Sat Fat: 8.5g
Sodium: 3001mg
Carb: 145g
Fiber: 13g
Sugar: 23g
Protein: 48g

Thursday, October 28

I enjoyed a walk/run with my dog after work today, and that was my physical exercise today. My diet was good today and I had enough calories left to splurge a little for supper.

Breakfast - Banana, Cinnamon Roll, Diet Mountain Dew

Lunch - Healthy Choice meal, Diet Mountain Dew

Supper - Chicken Corn Chowder soup, Chicken breast, Sobe Life Water, Budweiser Select beer

Totals:
Calories: 1331
Sat Fat: 8g
Sodium: 2979mg
Carbs: 141g
Fiber: 14g
Sugar: 35g
Protein: 96g

Wednesday

Ouch! Off day in my workout today. Ended up eating lunch and supper out, buffet for both. I definitely didn't make great choices.

Breakfast was a banana.

Lunch was Godfather's pizza buffet.

Supper was Chinese buffet.

Totals:
Calories: 4030
Saturated Fat: 46
Sodium: 7917
Carbs: 410
Fiber: 26
Sugar: 127
Protein: 219

About double across the board (and 3 times on Sodium) what I want to be consuming. Definitely still room for improvement, but it is one day. I will correct this tomorrow.

Tuesday, October 26

Worked out over noon hour today and missed a follow up workout because I volunteered to do night meds at work. My noon workout was a 3x3 deadlift workout with 385, 405, and 425lbs. I then did shoulder presses 1 set of 10 with 50lb dumbbells and 1 set with 60s. I then did neck raises, 2 sets of 10 with 100lb dumbbells. I then did 1/2 mile of speed walking and a flexibility workout.

My breakfast was a banana and water.

Lunch was a Healthy Choice meal and a Coke Zero.

Supper was a Subway Chicken Breast footlong sub and water.

Snacks were carrots, yogurt, a snickers bar, and a reeces cup.

Totals:
Calories: 1506
Saturated Fat: 13.5g
Sodium: 2846mg
Carbohydrates: 233g
Fiber: 17g
Sugar: 75g
Protein: 73g

Monday

Mondays for me are another odd schedule as I work overnight Sunday evening into Monday morning. I followed up work by going to the gym. I did a 3x3 workout on bench with 275, 295, and 305. I also did 2 sets of 10 of dumbbell chest flys with 40s and then 45s. I also biked for 10 miles on a stationary before walking 1/2 mile. I finished my morning workout with a flexibility workout and 50 ab crunches.

I had a smoothie this morning consisting of frozen blueberries, protein powder, flax seed, oats, milk, and a banana.

I ate a late lunch of Chicken Tortilla soup.

My supper this evening was a 8oz sirloin steak and a Powerade Zero.

Day's totals:
Calories: 1566
Saturated Fat: 11g
Sodium: 1678mg
Carbohydrates: 136g
Fiber: 18g
Sugar: 19g
Protein: 172g