Day: 325, Calories: 800, P90X Shoulders & Arms

Nutrition

800 Calories Shake 180 Nuts 120 Grapefruit 50 Chili 250 Apple 100 Popcorn 100

Workout

P90X Shoulders & Arms Status: Completed

Workout

P90X Ab Ripper Status: Completed

Day: 324, Calories: 1400, P90X Plyometrics

Nutrition

1400 Calories Yogurt 80 Nuts 170 Caesar salad 500 Grapefruit 50 Popcorn 100 1/2 bar 90 1/4 chicken and green beans 400

Workout

P90X Plyometrics Status: Completed With Dan. I forgot how good plyo is.

Not sure if I sign up for this, but it is funny anyhow...

Day: 323, Calories: 1900, P90X Core Synergistics

Log Entry

Daily Note: I have gained a couple pounds in the last two weeks. Not sure why. I guess I need to watch the drinking.

Nutrition

1900 Calories Shake 250 Taco salad 600 Nuts 300 Pb and rice cake 100 Dried fruit 200 Beer 100 Tortilla soup 350

Workout

P90X Core Synergistics Status: Completed Dan's first P90X workout.

I posted this to Reddit today...

Here is the stuff I learned on my 70 lb journey over the last year:

• Working out is critical to mental and physical fitness. You will be happier and balanced if you work out 5-6 times a week. 30 minutes is adequate, 60 is perfect. Remember that is less than 1/24 of your life.
• Weight loss is all about what you eat. An hour workout only burns about 500-600 calories and you can eat that in 10 minutes at McDonalds.
• You need to learn your metabolic rate and set a daily caloric goal. For me to loose 2 lbs per week, I ate only 1500 cal per day for 4 months.
• A net deficit of 3500 calories = one lb of weight loss. So 500 cal deficit a day will make you loose 1 lb per week. 1000 cal per day = 2 lbs per week. You should not try to go faster than 2 lbs per week.
• NEVER let yourself get hungry. That is when the body starts storing fat and cannibalizes muscle.
• Eat 20-30 g of protein after your workout to trigger protein synthesis and speed recovery so are not sore the next day. I like GNC AMP. I also do egg white omelets all the time.
• Fat does not make you fat. Calories do. Just watch your calories.
• Carbs are just energy and very little gets built from them. Your body will change when you get protein and vitamins and minerals in there.
• Find a workout buddy. It is so much more fun with a friend.
• Variety is key. Make sure you are doing many different kinds of workouts. Weights, Running, Yoga, Intervals, Pull Ups, Push Ups.
• Learn exercise moves that use your body before going to machines.
• Write down everything you eat. This drives more discipline than anything else. I have tracked all of my workouts and intake for 324 days on my blog
• Make sure you have these kind of foods readily available as snacks: popcorn, protein bars, almonds, pistachios, apples, celery & peanut butter, Go Lean.
• Try to eat 5-6 300 calorie meals a day instead of 3 big ones.
• Finally, learn to cook. Get some healthy cook books that have calories in them. When you cook, make 2X what you need so you have healthy left overs. Attack cooking with enthusiasm and make it a challenge to make delicious, yet healthy meals.

Best of luck!

I like this measure of fitness...

http://artofmanliness.com/2009/09/15/every-man-should-be-able-to-save-his-own-life-5-fitness-benchmarks-a-man-must-master/

Day: 322, Calories: 2300, Distance Running

Nutrition

2300 Calories Eggs toast grits 400 Seafood creole 300 Cheese crackers 200 Go lean 150 Pizza 100 Nuts 150 Mex fest and drinks 1000

Workout

Distance Running Status: Completed 14.2 miles at 7:23

Nice 14.2 Mile Base Test Today

Did 14.2 in 1:45 today. That's about a 7:23 pace with breaks. Probably my best run since my 20s. Thanks Scott!

If we can keep this kind of pace and base development, this puts us on track for a 7:35 goal pace to qualify for Boston. We only have to do it for 12 more miles. :)

It is starting to seem possible!!!!

I lost 8 pounds of water weight and it was only 77 degrees. I will be digging out of the calorie hole all day.

I have been working hard on my form and trying to implement the ChiRunning style. It is making a huge difference in aches and pains. All I have is minor muscle soreness.

I really like the Swiss avenue add on. We are doing that again. I want to do two laps of White Rock too, just to say I did.


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Pics From FL Vacation

Day: 321, Calories: 1500, Yoga - Hot/Bikram

Log Entry

Daily Note: Prepping for 15 mile run tomorrow morning.

Nutrition

1500 Calories Go lean and grapefruit 300 Chicken salad 400 PB and cracker 100 Seafood creole 400 Nuts and popcorn 400

Workout

Yoga - Hot/Bikram Status: Completed Sunstone with Blake.

Great Launch for Bring IT!

Bring IT has been on the app store for two weeks. As of today it has just shy of 700 users. That is amazing to me and shows how many people are out there bringing it!

I have gotten a ton of positive and constructive feedback on the app. When I initially designed it, the concept was to you can only document your stuff today. Once midnight hits, you are on to tomorrow and can't go back. For me, this creates a lot of accountability. Knowing I can't cheat and go back makes me update the app every day and not slip. That then makes me stay within my caloric and workout goals.

The "hottest" enhancement request is to allow people to update and insert records for previous days. I hesitated at first to attack this because I didn't want to break the "philosophy" of the original concept. However, many customers have made great points that this is a material issue for them.

So, I have decided to add previous day editing.

Additionally, there are about 10 minor enhancements I am adding based on user requests. It is fun getting to work on stuff that my customers thinks is valuable. Some of the cool ones are:
- Move Detail History
- Graphs and rate calculations for weight loss and move details
- Nutrition upgrade to include more granular data like intake for protein, veggies, fruit, carbs, etc...
- Database Reset
- More record keeping on workouts like Ab Ripper
- Ability to skip a day without resetting start date
- More granular (.5) adjustment on weight selection
- Add Power 90 workout details
- Backup and Restore Data
- Metric Support

I really feel proud of the app and I pray that it is positively impacting people lives out there.

Day: 320, Calories: 1750, P90X Shoulders & Arms

Nutrition

1750 Calories Omelet 200 Yogurt 100 PB cracker 200 Grapefruit 50 Weight watchers 270 Cheese 30 Nuts 200 Popcorn 100 Seafood creole rice sweet potato beans 600

Workout

P90X Shoulders & Arms Status: Completed

Day: 319, Calories: 1700, Distance Running

Log Entry

Daily Note: Had a great sunrise run in Austin.

Nutrition

1700 Calories Eggs, yogurt, fruit, toast. 400 Apple 100 Gumbo 200 Spinach dip 300 Seafood and salad 500 Apple 100 PB and rice cake 100

Workout

Distance Running Status: Completed 8 miles on Town Lake with Julie. Very muggy. Did intervals over the last 3 miles.

Day: 318, Calories: 2150, P90X Chest and Back

Log Entry

Daily Note: In Austin.

Nutrition

2150 Calories Golean 350 Nuts 200 Yogurt 100 Salmon and salad 600 Onion soup 300 Rice cake and pb 300 Beer 300

Workout

P90X Chest and Back Status: Completed

Workout

P90X Ab Ripper Status: Completed

Day: 317, Calories: 1600, Rest Day

Nutrition

1600 Calories Yogurt grapefruit cheese nuts 300 Go lean 200 Popcorn 100 Pb and cracker 100 Chicken stir fry and rice 600 Nuts 300

Workout

Rest Day Status: Completed

Workout

Cycling Status: Completed Around lake with Grant 10 miles.

Day: 316, Calories: 1400, Distance Running

Log Entry

Daily Note: Back home.

Nutrition

1400 Calories Soup or salad 600 Homemade pizza and fruit 600 Nuts 200

Workout

Distance Running Status: Completed 8 miles fast. Proved I just needed some rest time. Needed this after long drive yesterday.

Workout

P90X Shoulders & Arms Status: Not Complete

Day: 315, Calories: 1800, Rest Day

Log Entry

Daily Note: Driving home 12 hours today.

Nutrition

1800 Calories Veggie omelet and toast 350 Subway 350 Nuts 300 Catfish beans salad 650 Popcorn 150

Workout

Rest Day Status: Completed Did five sets of 20 diamonds, 20 military, 20 standard, 20 wide push ups at each rest stop.

Day: 313, Calories: 1050, P90X Core Synergistics

Nutrition

1050 Calories Pancakes and sausage 350 Fruit 100 Spaghetti and salad 600 Wine 200 Popcorn 150

Workout

P90X Core Synergistics Status: Completed

Day: 312, Calories: 1750, Other (Use Note Field)

Log Entry

Daily Note: Going to the big Kahuna today. Not sure what that means. We'll see.

Nutrition

1750 Calories Oatmeal 100 Nuts bar 250 Beer 600 Popcorn 150 Crab legs 300 Gumbo 250 Oysters and crackers 100

Workout

Other (Use Note Field) Status: Completed 8 hours playing at a water park on Destin.

Day: 311, Calories: 1950, Distance Running

Log Entry

Daily Note: Finally getting into vacation mode.

Nutrition

1950 Calories Omelet 300 Nuts pb crackers 300 Pizza slice 300 Boat drinks 400 Big apple 150 Fish and veggies 500

Workout

Distance Running Status: Completed 7 miles at beach with Sheri

Workout

Other (Use Note Field) Status: Completed Bar-cycling 10 miles