Xaqdaddy Posted February 1, 2012 Author Share Posted February 1, 2012 And thank you, thank you, thank you to my Coach - Michelle Risley for supporting me! Link to comment Share on other sites More sharing options...
MichelleRisley Posted February 1, 2012 Share Posted February 1, 2012 And thank you, thank you, thank you to my Coach - Michelle Risley for supporting me! You're so very welcome, Zach!! It was a pleasure coaching you! It's always enjoyable to work with someone is is truly ready to make a change. And a big congrats to you for getting down to 176!!! Great work!!!! Keep me posted on how you're progressing. All the best to you! I have no doubt that you have made permanent lifestyle changes. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 2, 2012 Author Share Posted February 2, 2012 Food today; Lentil Dal2 servings of 1 472 1.3g 82g 33.3g Rice - Basmati (Royal)2 servings of 1/4 cup uncooked; 3/4 cup cooked (45 gm) 300 0g 70g 6g Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Noodles, japanese, soba, cooked (1 cup)1 serving of 1 cup (114g) 112 0.1g 24.4g 5.8g Broccoli1 serving of 1 cup 30 0.3g 6.0g 2.6g Tofu2 servings of 1/2 cup 364 22.0g 10.8g 39.8g Nuts, almond butter, plain, without salt added (1 tbsp)1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g I like having the tofu in my diet. I know there is lots of opinions on either side if its good for you or not, but hey, I got my protein. Legs today.. Leg Ext machine 110lb per leg x10x4 setsLeg curl 150 lbsx10x4 setsinner and outer thigh/hip machine thing 3x10 eachLunges160x10x4 setscalf raises 3 sets of 20 10 minutes on bike after20 mins of walking10 mins of tai chi done quickly for aerobic purposes weight is still 176 flat Goal for feb is to get into the 160's. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 3, 2012 Author Share Posted February 3, 2012 Food today - little overstated on the pizza - it was homemade, Cal. Fat Carb. Prot. 1824 59.6g 251.9g 81.7g Daiya Vegan Pizza1 serving of 2 slices 356 11.3g 55.3g 14.3g Guacamole, Fresh1 serving of 1oz 46 2.3g 2.1g 0.6g Sauce, ready-to-serve, salsa (1 tbsp)3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g Green Peppers1 serving of 1/2 cup 14 0.1g 3.5g 0.6g Brown Rice1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Black Beans1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Ezekiel Bread-plain1 serving of 1 slice 80 0.5g 15g 4g Peanut butter, smooth style, with salt (2 tbsp)1 serving of 2 tbsp (32g) 188 16.1g 6.3g 8.0g Good N Natural Bar Chocolate3 servings of 1 bar 690 27g 84g 30g Workout today 2 miles pre-breakfast fat loss run1 additional mile at lunchShoulders today in Superset (4 times through)Front raisesX10lateral raisesx10stiff arm pull downx10 plusshrugsx10x4 May do a little more now, just a little something for the evening. My wife is out of town, so I am off work and away from the gym. I have two young kids so will be adjusting my routine a little. Edit - added 5 x 3 minute rounds of shadow boxing with gloves. Need a heavy bag or boxing buddy. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 4, 2012 Author Share Posted February 4, 2012 Cal. Fat Carb. Prot. 1203.1 43.6g 185.0g 44.6g Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp) Gardein Chick'n Filets1 serving of 2 filets (100g) 150 6g 6g 19g Asparagus1 serving of 1/2 cup 19 0.2g 3.7g 2.2g Maple Syrup0.5 servings of 1/4 cup 105 0g 26.5g 0g Sweet Potato1 serving of 1 large 52 0.3g 12.3g 1.2g Banana1 serving of 1 Medium 100 0g 29g 1g Larabar1 serving of 1 bat 230 10g 38g 6g Nuts, almonds (1 cup, sliced)0.38 servings of 1 cup, sliced (92g) 199 17.5g 6.8g 7.3g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Oatmeal1 serving of 1 cup 102 2.0g 18.8g 3.6g Grapefruit1 serving of 1 cup 96 0.3g 22.7g 1.2g Got in a decent amount of cardio today running. Weather was nice enough. maybe 2.5 miles running/walking (with 30-80 lbs of kid in jogger - kind of a sprint to school and an easy 2 miles on the way home) all I had was grapefruit in my stomach so hopefully got some fat burn there. Tonight was kill my abs interval training with; PlanksPilates BugBicycleMountain ClimbersCrunches in five sets - about 25 mins in all. Now - more food and water. Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 Hey Zach! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community! And congratulations on your amazing weight loss this past month! All the best,Karen Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 4, 2012 Author Share Posted February 4, 2012 Sweet! Thank you! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 5, 2012 Author Share Posted February 5, 2012 oops - forgot my Saturday journal - Rest day! Got a little lax with my fat cals and total calories. Meal totals: 2338 84.0g 293.4g 94.6g cals/fat/carb/protein Alcoholic beverage, beer, regular, all (1 can)1 serving of 1 can (356g) 153 0g 12.6g 1.6g Gardein Chick'n Filets1 serving of 2 filets (100g) 150 6g 6g 19g Earth Balance Buttery Sticks2 servings of 1 tbsp 200 22g 0g 0g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Peanut butter and Jelly on Wheat0.25 servings of 1 90 5g 14g 3.8g Grapefruit1 serving of 1 cup 96 0.3g 22.7g 1.2g basic chocolate vegan cupcake MGS1 serving of 1 153 6.7g 21.5g 1.9g Cranberry Almond Bar1 serving of 1 bar 230 9g 28g 10g Vegan Low Fat Cornbread3 servings of 1slice 327 13.6g 49.1g 4.5g Vegan Chilli3 servings of 1 cup 549 11.5g 81.4g 34.6g Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 6, 2012 Author Share Posted February 6, 2012 Food so far Cal. Fat Carb. Prot. Meal totals: 1630 51.2g 230.7g 68.4g Brown Rice1.5 servings of 1/2 cup 162 1.3g 33.6g 3.8g Emilys Veggie Tofu Stir Fry1 serving of 1.5 cups 150 5g 12.5g 15.5g Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g My Vegan Cornbread2 servings of 1 piece 266 5.0g 49.6g 6.9g Vegan Chilli2 servings of 1 cup 366 7.7g 54.3g 23.1g Grapefruit1 serving of 1 cup 96 0.3g 22.7g 1.2g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Earth Balance Buttery Sticks2 servings of 1 tbsp 200 22g 0g 0g The earth balance really throws off my fat intake - nuff o that. Exercise - Pre-breakfast Tabata intervals for about 15 minutes Plus 2.67 miles pushing 80+ lbs of kid in stroller. It took a long time and I was slow, but hey, its a variation. Now for more protein. *edit* ok - didnt feel like I had done enough today, so I did 2 sets of 100 crunches. Always give a little more. Link to comment Share on other sites More sharing options...
kareno Posted February 6, 2012 Share Posted February 6, 2012 Yeah, I think Earth Balance is from the devil. I mean, I do enjoy it from time to time, but it gives the impression that it's healthy, when really it's just fat. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 8, 2012 Author Share Posted February 8, 2012 LOL @Kareno... oy..super busy Yesterday I... ate; Cal. Fat Carb. Prot. 1597.7 33.0g 252.7g 78.5g I finished the day with banana/almond milk/protein powder shake to round off the calories Koala Crisp1.66 servings of 2/3 cup 199 0.8g 43.2g 3.3g My Vegan Cornbread1 serving of 1 piece 133 2.5g 24.8g 3.4g Vegan Chilli1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Good N Natural Bar Chocolate2 servings of 1 bar 460 18g 56g 20g Mixed Berries1 serving of 1 cup 70 0.5g 17g 1g Bananas, raw (1 large (8" to 8-7/8" long))1 serving of 1 large (8" to 8-7/8" long) (136g) 121 0.5g 31.1g 1.5g MLO Brown Rice Protein2 servings of 2 Tbsp 220 0g 24g 30g Original Pure Almond Milk2 servings of 1 cup 120 5g 16g 2g at the gym..Chest and Tris Bench Press90x10 for warm up160x10170x8180x6170x8 Incline Press (Machine)60x10X4 sets Dumbell Flyes30X0X4 close grip bench press70x10x4 sets tricep pull downs - machine50x10x4 sets triceps extension35X0X4 Running - 30 minutes in the evening Today's food so far Cal. Fat Carb. Prot. Meal totals: 1763.5 49.9g 255.7g 83.2g Broccoli1 serving of 1 cup 30 0.3g 6.0g 2.6g Vegan Chilli1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Brown Rice3 servings of 1/2 cup 324 2.6g 67.2g 7.6g Emilys Veggie Tofu Stir Fry1 serving of 1.5 cups 150 5g 12.5g 15.5g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Good N Natural Bar Chocolate4 servings of 1 bar 920 36g 112g 40g I had to be up super early today so I didnt get too creative with food. Back and Bis today Hammer Curl 25x10Concentration curl 25X10incline curl 25X10 in supersetsX3 bent over row 20x10one arm dumbell row 20x10deadlift 40x10 in supersetx3 lat pull down 90x10x4 10 mins on elliptical10 additional mins of running with kids on strollergoing to finish up with some additional lifting tonight using patio pavers. weight yesterday was 173.5 - today 174.5 still better than 176 i was at, but not sure whats up with the yoyo i usually dont do that. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 10, 2012 Author Share Posted February 10, 2012 Very rough week. Food today; Cal. Fat Carb. Prot. Meal totals: 1884.5 58.3g 230.5g 83.8g Gardein Chick'n Filets1 serving of 2 filets (100g) 150 6g 6g 19g Vegan Chilli1.5 servings of 1 cup 274 5.7g 40.7g 17.3g Mixed Fruit2 servings of 1 cup 130 0.5g 32g 2g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Good N Natural Bar Chocolate3 servings of 1 bar 690 27g 84g 30g Olive Oil1 serving of 1 tsp 39 4.5g 0g 0g Roasted Vegetable Salad Full No Dressing0.5 servings of 1 salad 297 3g 24g 5.5g Nuts, almond butter, plain, without salt added (1 tbsp)1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Whole Wheat Bread2 servings of 1 slice 138 1.9g 23.1g 7.3g Workout today - no cardio I am having some pain in my lower left shin, but only on walking or running.Shoulders - Front raises, lateral raises, military press in supersets, shoulder rotations, alternating dumbell punches. Yesterday's food Cal. Fat Carb. Prot. Meal totals: 2052 51.8g 292.8g 87.1g Mixed Fruit2 servings of 1 cup 130 0.5g 32g 2g Alcoholic beverage, beer, regular, all (1 can)1 serving of 1 can (356g) 153 0g 12.6g 1.6g Whole Wheat Bread2 servings of 1 slice 138 1.9g 23.1g 7.3g Vega Sport Performance Protein-Vanilla1 serving of 1 scoop 27g 110 1g 5g 20g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Koala Crisp1 serving of 2/3 cup 120 0.5g 26g 2g Seitan Jerky Teriyaki1 serving of 1 package 99 3g 7g 11g chick pea curry with rice1 serving of 1.5 cups 380 5.8g 72.6g 9.5g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Good N Natural Bar Chocolate3 servings of 1 bar 690 27g 84g 30g Nuts, almond butter, plain, without salt added (1 tbsp)1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Ran 30 minutes pre-breakfastLegsSquatsLeg extensionLeg CurlsCalf Raises Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 11, 2012 Author Share Posted February 11, 2012 Weight up, but leg is feeling better. 174.5 not good. Food (Fat is a little overstated) Cal. Fat Carb. Prot. Meal totals: 1737 63.7g 254.1g 94.4g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Vegan Burger2 servings of 1 burger 200 2g 16g 38g Koala Crisp2 servings of 2/3 cup 240 1g 52g 4g Banana1 serving of 1 Medium 100 0g 29g 1g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Whole Wheat Peanut Butter and Jelly2 servings of 1 sandwich 606 40g 74g 30g Good N Natural Bar Chocolate2 servings of 1 bar 460 18g 56g 20g Didnt run today - so I put in 30 mins on the bike and an additional 20 minutes on abs circuit training tonight. Link to comment Share on other sites More sharing options...
kareno Posted February 13, 2012 Share Posted February 13, 2012 Hey Zach! Hope you're having a better week this week and feeling great! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 17, 2012 Author Share Posted February 17, 2012 Thanks Kareno - actually Im dealing with an injury. I can still lift, but cardio is hard. Its the weirdest thing. Im find just standing, but the more I walk, the more the shin muscle of my left leg hurts, it gets so tight, its hard as a rock. I love to run and this is really disappointing. Macros; 1621 Calories 43.3g of Fat 47.2g of Protein 274.2g of Carbs Lifted - legs Squats - smith machine 1 set (10 reps) at 90lbs for warm up/form, 1 set at 160, 3 sets at 210calf raises - 4 sets of 90lbs*20leg extension - right leg only 130lbs *10*4 setsleg curl - 4 sets of 10 at 130lbs about 10 mins total on bike for warm up/cool down General good news/bad news - weight yesterday 172.5! today 174.5! I didnt track what I ate, but I bet is was the vegan meatloaf LOL...Other good news, finally strong enough to do a couple of pull-ups! so awesome for me. I really want to build this up some. More belly/handles to work on Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 18, 2012 Author Share Posted February 18, 2012 1611 Calories38.0g of Fat55.2g of Protein274.6g of Carbs Macros so far. still frustrated by this injury. 20+ on the elliptical, plus weighted crunches, side crunches, weighted, and back extensions - 3 sets each tonight I did another 15+ minutes of abs circuit training. Link to comment Share on other sites More sharing options...
kareno Posted February 18, 2012 Share Posted February 18, 2012 Sorry to hear about your injury, Zach. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 28, 2012 Author Share Posted February 28, 2012 Ok - I've hurt my leg which made me take two weeks off running. I hurt my shoulder (not badly) and puked half of last week. But..... I got my prize pack from Robert and team! Yay... My leg and shoulder got better and I got some new runners! Yay... To get back in the swing of things - here are my macros for today.. 2089 calories124g protein52g fat323g carb Workout was a decent chest and tri'sincluding BP - smith machine - 4 sets of 10inclined press machine - 4 sets of 10inclined db flyes - 4 sets of 10 plus close grip BP - 4 sets of 10tricep kick backs and pull downs - both 4 sets of 10 Need more veg and more water, but my body is feeling much better. Link to comment Share on other sites More sharing options...
kareno Posted February 28, 2012 Share Posted February 28, 2012 Nice, Zach! Glad things are looking up! And hope you like the goodies in your prize package! Our donors (especially HealthForce Nutritionals) were quite generous. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted March 3, 2012 Author Share Posted March 3, 2012 Food for today; Cal. Fat Carb. Prot. Meal totals: 2012.3 50.1g 336.9g 82.9g The Ultimate Protein Supplement1 serving of 2 heaping Tbsp 83 0.7g 3.9g 15.4g Original Pure Almond Milk1.5 servings of 1 cup 90 3.8g 12g 1.5g Blueberries1 serving of 1 cup 84 0.5g 21.5g 1.1g Coke 20 fl oz0.5 servings of 1 bottle 120 0g 32.5g 0g Lettuce Salad1 serving of 3/4 cup 25 0g 4g 1g Veggies Lover's Thin Crust no cheese3 servings of 1 slice 450 12g 75g 18g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Low Fat Vegan Burrito Bol (Double Black Beans and Lettuce)0.75 servings of 1 bowl 356 5.3g 66g 15g Blue Dorset Cereal1 serving of 80g 284 7.4g 58.1g 9.9g Cranberry Almond Bar2 servings of 1 bar 460 18g 56g 20g Exercise - was only able to grab 2 miles on the treadmill. Will try and get some core exercise as well. (Friday journal) Bummed (sort of) weight was at 168, didnt track calories well thurs/fri and weighed in at 172 today. Choosing now that exercise and diet will win. Link to comment Share on other sites More sharing options...
MichelleRisley Posted March 3, 2012 Share Posted March 3, 2012 I'm sorry about your injury. But I see you're still being consistient, as your body allows with the injury. That's awesome. Keep up the great work! Try not to be overly obsessed with the scale. While it is a great tool, it doesn't give you a complete picture. Have you taken progress photos recently? Those will tell you more than the scale will. So will body measurements and how your clothes fit. It's your body comp (% lean mass vs % body fat) that matters. The scale sometimes will stay around the same weight, even though your body comp is changing. Link to comment Share on other sites More sharing options...
kareno Posted March 13, 2012 Share Posted March 13, 2012 Hey Zach! Hope you're doing well and hanging in there! I know how frustrating the scale can be. Mine hasn't budged one bit in the 2.5 months I've been at it, but I am consistently getting compliments from people, so I guess things are changing, even if the scale isn't. Hopefully, you're experiencing something similar! Have a great day, Zach! Link to comment Share on other sites More sharing options...
robert Posted March 17, 2012 Share Posted March 17, 2012 How are things going, buddy? Hope you're recovering all is well. Have a great upcoming week! -Robert Link to comment Share on other sites More sharing options...
Xaqdaddy Posted November 27, 2012 Author Share Posted November 27, 2012 Just reread my thread. So awesome all of the encouragement, etc. I am still working out. Weight is in the upper 150's and feeling better than ever. I may need to start journaling again. Link to comment Share on other sites More sharing options...
kareno Posted November 28, 2012 Share Posted November 28, 2012 Wow, that's great, Zach! You've lost like 20 pounds this year! Way to go! Hope you and your family are doing well. Take care,Karen Link to comment Share on other sites More sharing options...
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