Day 21

Day trip to Galveston

5 AM Chest + Back + Abs (Oh Yea!)

2.5 scoops AMP

B: Yogurt (100) + HB Egg (70)

S: Special K Protien Bar (180)

L: Ckicken breast (100)

S: Optifast Bar (160) + peanuts (50)

S: 3oz tuna (80)

D: Chili (200) + cottage Cheese (30)

Total: 970

Day 20 - Rest Day

I don't like rest day - Makes me think too much about food.

B: Yogurt (100) + Special K protien bar (180) + Coffee

S: Banana (86)

L: 3oz chicken (100) + 8 mussels (100) + veggies ()

D: 6 oz chicken (200) + veggies

S: Meatball (100) + swiss cheese (50) + 1 oz Sardines (60)

Total: 970

Day 19

246 lbs (down 14)

P90X Kempo with Sheri

AMP 1.5 scoops (140 cal)

B: Yogurt (80 cal) + Coffee

S: Bananna (86 cal)

L: Progresso Soup (120 Cal)

D: 1/2 cup cottage cheese (100 cal) + 1/2 cup pot roast (250 cal)

total: 776

Dy 18

P90X with Sheri - Legs and Back + Abs

AMP - 2 Scoops

L: Chili

S: Cheese Stick

D: Halibut and Veggies

Day 17

Another lb down. In the 140s now!!

Did P90X yoga with Sheri. Super fun.

AMP 2 scoops

WATER!!!!!
L: Mike's Kickin Chicken Chili + Moz cheese stick

S: YOGURT

D: Mussles + tossed salad

Day 16 - 10 lbs down!

10th day on P90X and 10lbs down (250)

Staying at 1 lb per day.

I need to start tracking %fat because I think I am gaining a lot of muscle and so the net loss is not as big as if I was only burning off fat.

Can see real difference physically.

P90X - Shoulders and Arms + Abs (I love this one)

AMP 2.5 scoops

B: none :(

L: Souper Salad :) Yum Veggies are starting to taste really good.

Day 15

In Atlanta

P90X - Plyometrics with Julie

AMP2.5 scoops

B: banana + Yogurt

L: Steak salad (yum)

S: Optifast Bar + nuts and raisins

D: Chicken + green beans + mixed veggies

Day 14

Morning P90X - Chest and Back + Abs

A little wiped out today from the workout. I may be a little sick.

AMP Shake

B: Bannana + 1 egg

L: Progresso Soup (140 cal of goodness)

S: Yogurt + Cheese Stick

D: On Plane (Chicken breast and salad)

Looking forward to Plyometrics with Julie tomorrow morning.

Day 13 - One Week on P90X

REST DAY + 3 hours sailing

After one week on P90X I have lost 9 lbs (@251)!

That' more than 1 lb per day. Is that sustainable? We will see. Even if I dip to .5 lbs per day, I would hit 215 by the end of the 90 days. That would be incredible.

Now I am really motivated since I have found something that seems to really be working.

I am also really starting to better understand how to time carbs and protien. I have a lot to learn, but I feel like I have come a long way.

I hope to be in the 240's by the weekend.

B: Cleanse + Fish + HB Egg + Coffee

L: Talapia and tomatoes and rice

D: Olive Garden Salad (no crutons) + 1 lite beer

Day 12

W: 253 (-7lbs)

Cleanse + Fish

B: Yogurt + HB egg

S: Green Beans (not sure why they tasted so good)

L: Chicken and Rice

Kempo

2.5 scoop AMP

1/2 breakfast taco with wheat tortilla

small serving of tilapia and stewed tomatoes

Day 11

B: Omelet

L: chicken breast and rice

Legs and Chest + Abs

AMP 2.5 scoops

D: chicken breast and rice (Boring)

Day 10

Camping. Canoes 8 miles.

B: HB Egg and celery and PB

L: chili. Yogurt

D: Chicken pot pie

Nutrition Advice from Body Builder Friend

Hey Mike,

Sounds like a fun workout! Looked it up on the Web and it looks kick ass! Yea, always tricking the body into adaptation is a good thing.

I find the most important thing in having a great workout is eating well during the entire day. Low salt, small meals with plenty of lean protein, veggies, and some carbs.

Pre-workout:

l-Arginine is the key. This is an amino acid found in pill form or pre-workout drinks that acts as a vasodilator. Basically it allows more blood and therefore nutrients to your muscles. Caffeine and stimulants are okay because they supposedly make you not feel as much pain and work harder. I find this generally to be true.

Post:

The idea with your post workout is to take advantage of a small window where your muscles are ultra-sensitive to insulin and nutrients (the height is 15-30 minutes after your workout). Do some carbs first to spike your insulin to drive in the nutrients. Then wait about 15 minutes to let the insulin spike kick in and down your protein shake (30 – 40g).

Immediately after workout: 30-50g carbs ( e.g. CytoCarb II http://www.bodybuilding.com/store/cs/carb.html ) and Creatine drink ( e.g. BSN Cell Mass http://www.bodybuilding.com/store/bsn/cell.html ) Do the creatine only if you’ve done an anaerobic workout.

15 minutes later: high quality Protein shake (no caffeine)

I’ve been really happy with all the BSN products. Very high quality. I use BSN Syntha-6 Protein.

Keep me posted on how it’s going! Next time you’re in town bring your workout gear and come work out with XXXXX and I! J

Day 9

Cleanse + Fish Oil

B: HB Egg

S: celery and PB

L: Seafood Salad and Veggies from Cafe Max

S: Yougurt

P90X: Yoga

AMP - 2.5 scoops

S: Yogurt

Musing 1 - How Much Protien

I could care less about my actual weight. I am trying to replace fat with muscle and lean up as much as possible. Everything I read says to keep the protien levels up and the carbs down while doing mixed Isometric, aerobic and stretching.

I have never taken protien shakes or vitamins before, and to be honest, I am a bit nervous. I feel like I am jumping in the deep end and have only ever watched people swim.

Here goes.

First trip to GNC

Picked up:

- AMP powder
- All body 7 day body cleansing
- Fish oil
- Mega Men's Vitamins

Day 8

Supplements: Fish Oil + Cleanse

Total:915 Cal

B: 3 egg whites + 3 celery and PB (150 + 120)

S: Yogurt (60cal) + Coffee

L: Chicken + Bean Chilli (300 cal)

S: 2 Celery and PB + 1 Moz cheese stick (150)

Workout: P90X Shoulders & Arms + Abs

After workout AMP Shake 2 scoop (185)

D: 1/2 chicken + turkey bacon + feta wrap (100)

Day 7 - Weigh In

258 (Down 1 LB)

B: hard boiled egg + Coffee = 76cal

L: Progresso Soup + Yogurt = 260 cal

S: turkey Dog (non fat) + 2 tbs PB

D:Chicken and bean chilli - 300-350 cal

WATER!!!

P90X - Plyometrics

Day 7 - Pics

It ain't pretty, but I need before pics....

Day 6

Best day yet

P90X - Chest&Shoulder, Abs

B: Coffee

L: 2 piece baked chicken + green beans

D: 1 talapia filet, rice, broccoli

WATER!!!

Weigh in tomorrow.

Day 5

2.5 M walk run (very sore)

B: Banana + turkey + yogurt

L: Turkey + 1 point chicken noodle

D: Chicken Sandwich from Fat Daddy's + some fries :(

Day 3 & 4

2 day Campout at Lake Murray

3 hours on jet ski and other camping activites

Ate bad - Steak, corn, Beer, bratworst, breakfast tacos, etc.

New week about to start.

Day 2

2.5 M on WW

B: 2Eggs + Yogurt + coffee
L: Indian Curry Chicken + water

D: BBQ going out to campout + Beer

Ordered pdx90 + Chin up bar

Two friends have said it works wonders.

The boys are excited about trying it too.

Day 1

260 lbs.

3 Miles on White Rock + 40 situps, 5 pull ups, 40 push ups, 1 rep tricepts.

BF: 2 eggs + 2 turkey bacon

L: Weight Watchers + Bananna + Yogurt

D: 2 sausage links

FIrst Post

I am going to use this to track my path to get in shape. My goal is to get to 200 lbs in 12 months. I plan to do it through diet and exercise. I will keep a log each day of current weight, what I eat and exercise. Here we go...