16 Hour/Day Intermittent Fasting

Yesterday morning - 190.8 pounds.

2008-07-02T16:52:00.000-05:00

I'm really noticing a difference now.

191.8 lbs.

2008-06-23T13:40:00.002-05:00

I can't believe I'm getting to be this weight. Yesterday I rode 23 miles on the mountain bike (about 18miles was done on an empty stomach, while having about a 1,000 calorie lunch (really high for breakfast, but I needed energy.) Tonight I think I will resume lifting.

192.8 pounds!!

2008-06-21T01:41:00.001-05:00

This is quite fantastic. Though I understand a chunk of this is muscle tissue loss, I'm not going to fret about it, because I will begin my exercising regime VERY soon. Starting Sunday actually. I have 2 months left till Virginia Tech. I better make the most of my exercise routine. I'm also limiting sugar consumption; <20grams/day hopefully, perhaps even <10.

I AM NOW 195 POUNDS!!

2008-06-18T00:32:00.002-05:00

Ok, I had sugery on my face June 2nd, so I haven't exercised since. I also met a very attractive woman, and because of excitment/anxiousness, I lost all appetite, and am consuming 1600-1800 calories per day, which I think balances out my lack of exercising, as I spend most of my days sedentary. I eat about two meals a day, sometimes three, and whenever I consume sugar (always fruit sugar) I add in the PGX fiber. That stuff is phenomenal. 4 PGX pills can keep my satisfied for 4 hours, sometimes 5.

I may also get a job here soon at Vitamin Shoppe, which will be my first!! Update coming soon.

Hopefully by August 23 - move in day at Virginia Tech - I will be in much leaner condition. From then, I will begin a bulking schedule. Ug, I dead the excessive amount of foods I'll be eating.

Alright, I'll explain myself (almost 4 months later!):

2008-05-15T23:26:00.003-05:00

Sure I got lazy, and with this 2nd semester of school making my schedule a lot more hectic I just couldn't follow this and now that school is over(!) I can promptly and accordingly follow this.

OH! I've consulted with Mr. Martin Berkhan of Lean Gains, and if not tomorrow, I'll be following his professional plan for my weight loss plan. I can't post any details about this, which is understandable, but I'll still keep track of my progress!

In case you're wondering, currently I'm about 203-204. Heh, probably 207 now due to my dinner at a restaurant and my entree entitled: smothered chicken. Yikes, maybe I didn't need that, but it's my last remembrance of eating poorly before I officially start this quest.

I have until Mid-August to be what I consider quite lean. From then I'll use my school's weight - room to bulk up, and if this goes well, I'll most likely have Martin help me with concocting a new regime. In case you're wondering about my school, it's Virginia Tech. Ok, I won't get shot so get that image thought out of your head.

Day 19 - Exercise Day #10- 200.8 Pounds

2008-01-20T15:27:00.000-06:00

My friend and I took a 24 mile bike ride today and I rode on an empty stomach as it was not 1:45pm yet. I did have 2 boxes of raisins and that helped. Afterwards we went to Subway and I had maybe 2500 calories for the day.

Waking up to 200.8 pounds isn't bad at all.

Day 17-18: No exercise days - Around 201 pounds

2008-01-19T18:44:00.000-06:00

I have been too busy to record calories for things that would be very difficult to calculate. Otherwise things are going great.

Day 16 - Exercise Day #9 - 201.0 Pounds

2008-01-17T18:57:00.000-06:00

I'm surprised I hit the very end of the 201 mark. Horay. The exercise I did for this day wasn't much (just shooting hoops). I did eat somewhat bad, heh.

Calories recorded off FitDay.com: 1604
Not recorded: Sushi rolls:

Calories: 2200-2400
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Estimated calories burned from exercise: 150-250.

Day 15 - Ecercise Day #8 - 101.8 Pounds

2008-01-16T13:09:00.000-06:00

Today went well. I exercised quite a bit and strictly stuck to upper body with arm workouts with the weights. I did a little bit of basketball but I went in early.

Breakfast (1:35pm):

16 Late July Crackers
1 small apple
4 Healthy oreo imitators (brand=back to nature)

Lunch (4:30):

Super Protein Vanilla Al'mondo from Odwalla
1 Cliif Builder Bar

Pre-workout (6:50pm):

1.5 tbs liquid L-carnitine

Post workout (8:10pm):

1 cup rice milk
1 scoop TrueProtein carb/protein mix

Dinner (9:20):

6 eggs, scrambled
1 cup cooked spinach
4 fish oils/3 CLA pills
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TOTAL CALORIES: 2148

CARB/PROTEIN/FAT RATIO: 47/20/33
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Calories burned from exercise (estimated): 200-300

Day 13 -Exercise Day # 7 ; Day 14 - Both 202-203 pounds

2008-01-15T15:57:00.000-06:00

I'm getting mildly worried about why I seem to be gaining just a tad bit of weight. Am I not having enough calories? I've also been REALLY busy with school work, but thankfully today was my last day of presentations and essays (horay)

I have to go soon, so I merged these two days together.

Day 13: 2642 Calories (52/20/25)
Day 14: 2287 Calories (48/17/34)
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Exercise will be tonight.
That is if my headache goes away.

Day 12 - 201.4 Pounds

2008-01-13T01:04:00.000-06:00

Relatively OK day. Didn't move much and took a mid-day nap as I was profusely tired for some reason. In terms of football, I'm glad Seattle got eliminated. I think if there is any hope of beating the Patriots and Bill Belicheat it would have to be within us 'Boys (hopefully) or Favre and Green Bay.

Breakfast (1:35pm):

2 Bananas
4.5 tbs trail mix
1 oz Sun chips

Lunch (3:10pm):

Cliff Builder Bar
Fish Oils and CLA
Rice milk with TP protein/carbs

Dinner (7:00pm):

Philly sushi roll
Chicken ceasar salad
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TOTAL CALORIES: >2400
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CARB/PROTEIN/FAT RATIO: 45/16/39
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Ok, that's it, I'm adding meat, a lot more meat, into my diet. Not too much.

Day 11 - Exercise Day # 6 - 201.6 pounds

2008-01-11T23:25:00.000-06:00

It appears I may be slightly losing weight. Hopefully. I seem to keep eating over 2k calories - damn. I tried to exercise today, but was sore, so I stuck to maybe 30 minutes of easy shooting hoops..no running. Food was decent. Had a funny ratio turnout, heh. Alright it's the weekend, horay, and go cowboys.

Breakfast (1:40pm):

5 Apple crisp cookies
4.2 tablespoons trail mix

Snack (4:30pm):

Cliff Builder Bar - Chocolate Mint
Odwalla - Super Protein Vanilla Al'mondo

Lunch (5:30pm):

3 enchiladas
Small cup of queso (note*not large*)
Few chips
Rice/Refried Beans (yeah yeah - tasty ;))

Dinner (9:40pm):

Odwalla Super Protein Vanilla Al'mondo
2 Liter green tea.
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TOTAL CALORIES: ~2800

*Yup, I blew it*

CARBS/PROTEIN/FAT RATIO: 40/20/40 (ha)
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EXERCISE:
basketball - 30 mins - ~100 calories.
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I'm never going out to eat again, haha. Well tomorrow if I'm not sore, I'll be working really hard. Until then, goodnight.

Day 10 - 202 Pounds

2008-01-10T22:41:00.000-06:00

I was a little more hungry during the 6am-1:45pm fast, but other than that today was decent. I underestimated the calories in the food and ended up quite high despite not eating out; however, today was a rest day, so I suppose it's necessary. I am sore in the chest and sides, but not in the legs, woho.

Food itinerary:

Breakfast (1:40pm):

14 Late July crackers
1 apple
5 Peanut Butter cookies - Back to Nature brand
8 tablespoons worth of trail mix (it has partially hydrogenated oil - darn)

Lunch (4:30pm):

4 PGX Fiber capsules (amazing they are)
Odwalla Superfood
Dagoba Dark Chocolate bar

Dinner (6:50pm):

Bowl of Kashi Autumn Wheat Cereal (like frosted mini wheats)
Mixed Odwalla Super Protein Vanilla Al'monda with 1 scoop of True Protein powder - yum
5 more Late July crackers
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TOTAL CALORIES: 2600

CARB/PROTEIN/FAT RATIO: 56/12/32 - Damn, that is horrible. Atrocious for a better term.

I ran out of eggs, I better get some more. In the meantime, for tomorrow I will research the affects of a high-carb diet regarding lean muscle mass and insulin sensitivity. I've read (and take) that Chromium GTF, the PGX fiber, and Cinnamon is great for that.
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Take care. Tomorrow is a big exercise day. Hopefully the soreness will subside.
Go Cowboys!

Day 9 - Exercise Day # 5 - 202 pounds

2008-01-09T23:11:00.000-06:00

I can thank yesterday's two large burritos as a possibility for my mildly increase in weight, heh. Today I've been too busy to record what I eat and get the precise information. I opposed going out to eat tonight, which was nice, but my mom brought me a salad and some sushi from the store...and whew was I stuffed after that.

I did have a significant exercise day. I was out for two hours and burned around 300-500 calories I presume. Half of that was pure weight-lifting. I'll be sore tomorrow.

I'm estimating I've had around 2200-2300 calories for the day, but I wouldn't be surprised if I never got past 2000, though that salad was HUGE.

I'm guessing my protein intake was somewhat high today, which I am pleased about. Tomorrow will be a rest day, and Fridyay I will definitely be exercising. In the meantime, I am pressed for time for school-work. Good night.

Day 8 - 201.4 Pounds

2008-01-09T13:50:00.000-06:00

I am writing this on the Day of Day 9 because school work kept me up until 3am and I had no time set aside. Anyways, I didn't eat all too healthy because I needed to get home fast and have dinner ready, so on the way home I stopped at Baja Fresh (some of you may know the place - there's a lot in California) and got 2, yup that's right, 2 big ol' burritos. The place claims: "No Microwaves,No Can Openers,No Freezers,No Lard,No M.S.G.®No Compromises," so it's not an ultra-bad fast-food place. After looking at the nutrition facts on their website - holy crap! What was I thinking.

Breakfast (2:00pm):

~14 Late July Crackers
A few apple slices
An apple
2 healthy oreo imitator cookies

Lunch (4:20pm):

Baja Fresh Bean and Cheese burrito w/ chicken
Odwalla Super Protein Regular

Dinner (8:30pm):

Baja Fresh Nacho Burrito w/ chicken
Odwalla Monster-B

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*Unsure of calories for the Nacho Burrito - I'm estimating with chicken to be ~ 900.
TOTAL CALORIES: 1920 + 900 = ~2820

Well not too bad - heh. Other than the 4g of sodium, 2g trans fat, yikes. Never eating there again. Well maybe.

CARB/PROTEN/FAT RATIO: 58/22/20.

Alright, more protein than fat, now we're talkin'.

Day 7 - Exercise Day # 4 - 201.8 Pounds

2008-01-07T23:47:00.000-06:00

The weight is my morning weight from when I wake up. As you can see it's getting quite low and I am happy with that. Today was the first day starting of school again, and I will fully go 8 hours without eating until 2pm. I can't write much up tonight; I'm very busy.

I decided to do my workout tonight instead of tomorrow because I have a 7 page research paper due Wednesday morning, and I have to spend 5pm to 12am+ tomorrow evening finishing it up. I really want a high grade on that.

Anyways here is the foods..Oh, I got my True Protein custom mix in, and it is fantastic!

Breakfast (2:00pm):

1 large apple
1 small apple
12 Late July crackers w/ sea salt
2 Cookies (like Oreos but not)

Lunch (4:30pm):

1 Cup rice milk with half scoop of new protein/carb mix to test out
1 Ensure drink - vanilla
5 Fish Oils / 3 CLA pills

Post Workout Meal (6:10pm):

1 cup rice milk and 1 scoop protein/carb mix

Dinner (6:30pm):

5 eggs scrambled with 2 slices cheese
4 oreo cookies
A lot of Late july crackers
Multivitamin
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ESTIMATED CALORIES: 2200

CARB/PROTEIN/FAT RATIO: 46/19/35
__

I need more protein!
__

Mild exercise:

Basketball - 40 minutes
Power Wheel II ab workout machine - 15 minutes (that is intense)

Estimated calories burned: 265.
Not bad.

Goodnight, and go Cowboys.

Day 6 - Exercise Day #3 - 203.4 Pounds

2008-01-06T23:50:00.000-06:00

Today went well. I ate a lot of carbs and seem to have that problem. I need more protein! Luckilly my protein/carb shipment of 4 pounds comes in tomorrow. Anyways, the new scale works fantastically. Exercise is going really well too. On Friday I did a lot of squats and my thighs are still very sore, but I could play basketball fine tonight. I'm sort of sad that the break is now over and I have school tomorrow. Tuesday night, my next exercise day, will probably not happen because I have a huge research paper due the next morning and I will most likely work non-stop from 5pm-12am+.

Here is what I ate for the day:

Breakfast (2:00pm):

Annie's Bunny Grahams - Chocolate Chip
Cliff Protein Bar - Cookies and Cream
PGX fiber capsules beforehand
4 cookies (like an oreo but healthier)

Lunch (5:00pm): Pancakes (haha)

-2 eggs
-2 tbs canola oil
-2 cups (good natural brand) of the special mix
-1 cup water
-1 tbs agave nectar
-2 tbs maple syrup

Post-Workout meal (8:30pm):

1 scoop Cytomax

Dinner (9:30pm):

4 of those cookies
Annie's Bunny Grahams
1 Cup Rice Milk and 1 scoop protein/low g.i carb mix
4 fish oil omega-3s / 1 CLA pill
1 teaspoon Cod liver oil
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TOTAL CALORIES: 2740

CARB/PROTEIN/FAT RATIO: 59/12/29
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EXERCISE:

1:10 hours basketball
:20 minutes-curls, bench presses, military presses

ESTIMATED CALORIES BURNED: 430
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I hope all these carbs doesn't do more harm than good.

Goodnight.

Just an observation..

2008-01-06T08:38:00.000-06:00

...about the weight.

Remember, I weigh in about 1-2 hours after I eat, and when I drink, I drink a lot. So after I ate yesterday, and drank, I was 211. A few hours later I was 207. By bettime around 2am I was 204.8, and when I woke up I was 201.8. It's easier for me to weigh in at night, but the results can really vary so I wonder if I should wake up, weight in and remember the #, and wait till the end of the day to write up my post.

Day 5 - 207 pounds

2008-01-05T23:31:00.000-06:00

I ended up buying a new scale, and unlike the old one, this new one measures in increments of .2 instead of .5. After fiddling without and getting repeated error messages, it finally worked! And to my dismay I saw "211.5." Hold up? Why am I gaining weight over the last few days!? Everyfood I've been eating has been recorded at FitDay.com. The calories may be ballpark range, but I don't get why I am gaining weight. I did just have scrambled eggs and 11, 1 gram, fish oils/CLA pills. Here's the lineup of today's meal plan:

Breakfast (2:00pm):

Cliff Protein Bar - Vanilla Almond
Annie's Bunny Grahams - Chocolate Chip
Minute Maid Dried Fruits

Lunch (4:00pm):

Annie's Bunny Grahams - Chocolate Chip
Ensure Drink

Snack (8:30pm):

Odwalla Superfood
Cliff Protein Bar - Vanilla Almond

Dinner (9:50pm):

5 eggs - scrambled
8-Fish Oil pills (2.4g of EPA/DHA)
3-CLA pills

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TOTAL CALORIES: 1805

CARB/PROTEIN/FAT RATIO: 47/20/33
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I think I need to start adding more protein into my diet. I've been consuming way to many carbs and fat.

***I just checked and after taking a major piss, I am down to 207 from 211.5 after a meal. Well I'll be. I did consume over 2L of water within an hour, and thus it's most likely water-weight.

Day 4 - Exercise Day #2 - 210.0 Pounds

2008-01-05T00:50:00.000-06:00

Ok, tomorrow, if I can afford it, I will buy a new scale! Hopefully it will be under 20 bucks lol, but that's unlikely. Today went alright, well began alright, until going out to eat. Ok, so I indulged. Major problem was the chips and queso I manage to eat, and I mean eat all of it. This was a big cup too.

Breakfast (2:00pm):

.2 cup oat groats with left over maple syrup
Odwalla Super Protein Vanilla Al'Mondo
10 Late July Peanut Butter Crackers
1 banana
2 cups OJ
4 Fish Oil capsules/3 CLA capsules

Snack (4:30pm):

Healthy Cereal Bar - Apple

Dinner (6:45):

Chips and Queso
Wild Salmon
One bite of steamed veggies
.25 Cup of Mashed Potatos and Gravy

Post-Workout Meal #1 (10pm)

Half scoop Cytomax in water

Post-Workout Meal #2 (11pm)

Odwalla Super Protein Vanilla Al'mondo
Cliff Builder Protein Bar - Cookies and Cream

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Exercise:

An hour+ minutes of basketball/shooting hoops
10 minutes - Squats with weights (I barely have the energy to sit in a chair now)

ESTIMATED CALORIES BURNED FROM EXERCISE (FitDay.com estimation): 400

TOTAL BODILY CALORIES BURNED (Basal/Lifestyle/Activites): 3891.

So I ate 3055, yet I burned off 3891...uh cool? How correct..I just wonder.
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TOTAL CALORIES: 3055

CARB/PROTEIN/FAT RATIO: 41/27/32
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I'M GIVING UP CHIPS AND QUESO FROM NOW ON!!!!

Mark my words.

*We Have a Problem**

2008-01-05T00:43:00.000-06:00

Remember hearing me mention that Cleanse I did about 2 weeks ago? Well that tied in with my scale problem didn't help. See the scale displays my weight in those little line-segments like you may see on a cheap calculator...the ones where a 7 looks like an "L" upside down, ect.

Well, the third digit is missing some blocks. I get confused of whether a 0 is an 8 or a 5 could be a 9...it's too hectic. The cleanse's final result had me at 19(?).5, I assumed it was 199.5, but just earlier today it was "21(?)"

Yikes! I'm past 210!!! Not good folks. And today I ate very poorly. This isn't looking so well today, but I did get in an hour and a half worth of working out! See post above.

Day 3 - Exercise Day #2 Postponed Tomorrow - 209 (?) pounds

2008-01-04T12:46:00.000-06:00

The break is beginning to wrap up, and because so means I have to start getting homework finished. Our school semester doesn't end until mid-Jan. Anyways, I've had plenty of carbs today..not sure if that's a good or bad thing, but I think not going over 300g of carbs a day is alright. I'm not sure how my weight is a bit higher than usual, perhaps water-weight.

I wanted to exercise tonight, but things came up that had to be taken care of. I will go out later tonight, but I'm beginning to feel a headache come on. As much as I dislike traditional allopathic medicine, Ibuprofen works damn well for headaches.

I'm becoming unsure if I'm really suppose to have 2000 calories a day. Perhaps I should aim for ~2000 on exercise days, but say ~1800 on non-exercise days.

Here is my food for the day:

Breakfast (2:00pm):

3 capsules PGX fiber with 16oz water 10 minutes before meal
.25 Cup cooked Oat Groats
3 Tablespoons Maple Syrup
Odwalla Super Protein Vanilla Al'mondo
Cereal Bar (healthy kind)
13 indivudal peanut butter sandwich crackers (healthy kind)

Lunch (4:30pm):

13 individual peanut butter sandwich crackers (healthy kind)
Multi Vitamin
Nabisco Devil's Food cookie (only 1!)

Dinner(6 something): Take Out from Restaurant:

Fish Tacos-
1/3 cup avocado
6 strips fish sticks
Assorted Veggies
3 medium sized tortillas
Sour Cream base dip (I think)
13 individual peanut butter sandwich crackers (healthy kind)
1/5 cup rice and 1/5 cup black bean sauce

Snack (9:30pm)

13 individual peanut butter sandwich crackers (healthy kind)
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TOTAL CALORIES: 1986

CARB/PROTEIN/FAT RATIO: 50/13/37
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Day 2 - 208.5 pounds

2008-01-02T23:58:00.000-06:00

Today was an alright day, despite having a really off-balance Carb/Protein/Fat ratio. Yesterday I mentioned that my fat ratio was fairly high..well today it's the carbs! I accidentally ate a whole bag of Minute Maid dried fruit. Perhaps it was intentional, but it was quite tasty, and definitely worth it opposed to some other inferior food I could have ingested.

Anyways, today was a no-no for exercise. I am pretty sore in the abs, triceps/biceps, and love handle area. Tomorrow I will resume exercise, but will in no way use weights on my arm. As for my prized True Protein custom mix is coming along, due to the holidays UPS has delayed picking up the box from TP's warehouse until earlier this evening, so it's on it's way. I'll have it by Monday and that will really help with post-workout nutrition.

I'm feeling pretty sad that this break is almost done. School resumes this Monday and I have to work on a 5+ page research/personal opinion paper w/ appendix due sometime early next week. When school does in fact start, I will be waking up around 5:30 (normal time) and get to school by 6:10am-ish to do homework. This means I will have to wait 8 hours and 15-30 minutes to eat my FIRST meal of the day...opposed to waking up around 10pm and waiting almost 4 hours, but I can manage.
I think.

Oh, here is my list of foods for the day. I could have done MUCH better; however, the foods I consumed were also whole in nature and not necessarily processed to an extent.

**Note: I heat everything up without the use of microwave ovens. I find them to alter food negatively***

Breakfast (2:00):

1.5 Cups stove-cooked oatmeal with 3 cups water [added stevia, cinnamon, sea salt]
2.3 Tablespoons of REAL maple syrup

Lunch (4:30):

Finished whatever oatmeal was left in fridge
Ran out of maple syrup, so used fake syrup (sugar free)
2 Nabisco Devil's Food cookies (bad I know, yeah yeah)
A whole package of Minute Maid Dried Fruit (plums, apricots, apples, and pears)

Dinner (9:00):
Dragon Roll Sushi
Spicy California Roll Sushi

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TOTAL CALORIES: 2328

CARB/PROTEIN/FAT RATIO: 67/22/11

Side Note: Yikes, the carbs! I'd be happy with a 45/35/20 ratio, but whew. Oh well. I know I surpassed the 2000 calorie mark, but that's no problem.
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Also, the weight I post on each title is weighed in about 30 minutes to possibly 2 hours after my last meal. I weighed this about an hour and a half after finishing the sushi.

Out.

Day 1 - Exercise Day #1 - 208 pounds

2008-01-01T21:37:00.000-06:00

Well today was the first day of many to come. Because there is no school currently due to break, I have the pleasure to sleep in, which results in my days being shorter, so eating late was not a problem. I'm trying to aim for a 40/30/30 ratio of Carbs/Protein/Fat, but with what I ate today, I sort of had a little too much fat [yikes]. Nothing to worry about though.

To track my stats for the day, I use a site called FitDay.com. I write down all the foods I eat and it has neat graphs and more that shows the ratio and nutrition of the foods.

Here is what I ate for

Breakfast (1:45pm):

6 eggs scramble
half an onion
3/4 cherry tomato
2 slices cheese.
4 Fish Oil capsules
3 CLA capsules

Lunch (4:30):

2 capsules PGX fiber with lots of water
Cliff Builder protein bar - peanut butter
Odwalla superfood drink

Pre-workout meal (5:30pm)

1 cup rice milk
1 scoop of Protein Factor special mix of 30% whey ion-exchanged, 30% casein, 30% Rice Oligodextrin (LOW G.I carb), and 10$ egg white powder

Post-workout drink (7:00pm)

1 cup of apple juice (Still waiting for my True Protein custom mix to come)

Dinner (8:00pm):
Smoothie:
-1 cup spinach
-1 cup rice milk with water
-4 Strawberries
-2.5 oz blueberries
-one teaspoon cod liver oil
-one scoop Protein Factory powder custom mix
Not smoothie:
-4 Fish Oil capsules [I mention fish oils and CLA because each pill has 9 calories]
___

TOTAL CALORIES: 1913.

CARB/PROTEIN/FAT RATIO: 41/22/36.

Side note: Notice I had too much fat today. I sort of forgot eggs are loaded with it, yikes.
___

Exercise:

40 minutes weight lifting with dumbbells - mild intensity - arms/upper body ONLY.

~25 minutes playing basketball/shooting hoops.

ESTIMATED CALORIES BURNED: ~250.
___

Food wise, I think I did fairly well. The smoothies I think are fantastic to have after workouts, though I really wish my True Protein order would arrive. It's 10 minutes till 10 and I don't think I will eat anything for the rest of tonight, until 2 pm tomorrow. I'm glad the foods I ate today were mostly basic things and nothing too complex. If I get hungry, I'll drink, well try to finish, my 3L bottle of Ozarka.

If I am sore tomorrow morning, I will hold off on the weights until the soreness is gone. I plan next time I exercise to mildly work on weights, but focus more on my legs and abs. I did a few ab workouts today, nothing major, but my arms need a rest.

All in all, I am trying to aim for the typical 1 pounds a week mark of weight (hopefully fat) loss. I'll keep posting every night!

My Indepth Plan!

2007-12-30T22:42:00.000-06:00

Intro:
Within the past few minutes I just sent out my order for my after workout shake. It comprises of:

	Whey Protein Isolate Cold-Filtration	30%
	Amylocel (Waxy Maize Starch)	35%
	Maltodextrin	20%
	Branched Chain Amino Acids (BCAA's)	15%

Though I first thought protein after workouts was the biggest and most important aspect in post-workout nutrition, it turns out carbs play a huge role also. After workouts, a high G.I carb that digests fast is preferred, so I included Maltodextrin (common) and Waxy Maize Starch. The WMS itself is very unique. It replenishes the body’s glycogen stores much faster than Maltodextrin or Dextrose and helps in recovery. BCAAs I've read are helpful in weight-loss and of course I stuck with a whey ISOLATE for protein.

As for pre-workout, I will eat something with a low G.I, some protein, and some fat (mostly 0mega-3 fish oils and CLA) I still have some leftover protein powder which also has Rice Oligodextrin that has a low G.I. Makes it suitable for pre-workout only.

As for everyday foods, this is what I've come up with. Very whole, very basic, yet realistic.
Cooked spinach, scrambled eggs, nuts and legumes, grains (quinoa, rolled oats, oat grouts), fruits and veggies, smoothies (with rice milk as liquid), whole wheat pasta with alfredo sauce, homemade guacamole and chips, and if I don't feel like making any other above..perhaps a cereal with rice milk. If it's a time where I go out to eat, I will most likely eat poorly so I'll try to limit that at most once a week..if even.

Working Out:
I will only workout every other day. I will be following an 8-hour eating window and a 16- hour fasting window. Due to school and setting workout times to after, I will begin my eating at 1:45 pm, which will be my lunch for school, usually consisting of a banana, fruit, nuts/trail mix, maybe some cookies (nothing like oreos). This means my ending time would be 9:45 pm.
My exercise will be about three hours after I get home from school. With the traffic I experience on the way home, I'd say about 4:10pm is when I get home. I'll be eating around 4:30-5pm, and will exercise starting around 7pm, but FIRST I will take some sort of energy 30 minutes before. It will either be the protein with the low G.I carb Oligodextrin mix OR or merely banana or raisins.

When I do exercise, I will work the weights I do have, however they are nothing hardcore. At home I have: 2 10lbs, 1 15lb, 1 20lb, and 1 30lb dumbbell. I will first start out with the weights doing exercises such as military presses, curls, squats (pathetic I know with what I've got), and attempt a somewhat reasonable bench press with the 30lb, though it won't do much of anything. I may end up getting a heavier dumbbell also. I will finish with a few more exercises I have in a fitness book. After the first ~30minutes with the weights, I will work with something I got a long time ago called the Power Wheel II. Now that is one heck of a device and I am thoroughly sore after using that. It really helps the core and push-up muscles. I will also try running around the neighborhood and play basketball while I have time left. I'm planning this to be at least an hour. If in any way this lasts for more than 1.5 hours, I will immediately take water mixed with a half to one scoop of Cytomax. On the weekends only (which may either be saturdays or sundays depending on the schedule, will ride my bike for at least 20 miles. I always do my 10 mile route that takes ~40 minutes, but I need the endurance training. This is also on a mountain bike and not on a bike with 29" wheels. I may also take the Cytomax afterworkouts and follow up with the shake.

When I finish up my workout usually around 8:00 to 8:30, I will have my post-workout shake at 8:30 or 9:00 pm (always about 30 minutes after finishing up) And finally I will have my main dinner course around the last time I will eat roughly around 9:45-10:00pm.
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This will be my schedule I'll commit to, unless I feel the reason to change something. If I do, I'll post about it.

P.S: If you need any type of protein or carbs for weight-training, athletic, performance, or for recovery purposes, I highly recommend TrueProtein.com. You cannot beat their prices, and often they have neat specials for orders, which they'll tell you through their newsletter.

Typically per pound it costs about 9 dollars for me, but I ALWAYS make my own custom mix. It's really neat to make it myself, and the options they have are incredible.

If you want to make your own mix, here is the web address:

http://www.trueprotein.com/custom_product.aspx

Finally CRJ777 will save 5% off entire order.
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If you think I should revise something about my plan, leave me a comment.

I'll try to post daily happenings and experiences with this all.
As of now I am 202 pounds. I've changed the first day to occur on Jan. first, the first day of the new year!

My Favorite Superfoods and Supplements

2007-12-28T22:39:00.000-06:00

Due to the horrible extent of the average American diet has turned into, I find it necessary to include just a few types of supplements into "our" diet. This doesn't involve everyone, as there are plenty of folks who naturally and consistently eat well, and I applaud them for that. I don't fall into that category specifially, but either way, these supplements are very beneficial:

***Spirulina:
-"This tiny aquatic plant offers 60% all-vegetable protein, essential vitamins and phytonutrients such as the antioxidant beta carotene, the rare essential fatty acid GLA, sulfolipids, glycolipids and polysaccharides." (http://www.spirulina.com/SPBSpirulina.htm)

-"Spirulina's most powerful health benefits lie in its ability to stimulate and maintain immune system activity. The results of the Mao, Van De Water and Gershwin study, published in the Journal of Medicinal Food (2000), and conducted at the university of California at Davis School of Medicine, provide continued understanding and proof of the awesome power of Spirulina." (http://www.relfe.com/spirulina_health_benefits%20_3.html)

-The best dosage could be anywhere from 3-10 grams for maintaining health, but upwards of 20 grams is credible for therapeutic use.

-Remember, Spirulina is a FOOD not a drug or some vitamin you can overdose on. Though it does have a number of beneficial and extremely helpful nutritional substances, it won't be enough to cause any harm.

***Chlorella:
-" Chlorella is a powerful detoxification aid for heavy metals and other pesticides. Numerous research projects in the U.S. and Europe indicate that chlorella can also aid the body in breaking down persistent hydrocarbon and metallic toxins such as mercury, cadmium and lead, DDT and PCB while strengthening the immune system response." (http://www.healingdaily.com/oral-chelation/health-benefits-of-chlorella.htm)

-It can be accredited as:
1. Helpful within making the body's pH level alkaline (healthy)
2. Excellent for the digestive system, as it contains two digestive enzymes (pepsin and chloropyllase)
3. Aiding the normalization of blood sugar and blood pressure
4. Stimulating tissue repair...just to name a few

-Dosage can be anywhere from 3 grams to preferably 5-7grams for noticeable benefits. I've also read that it's advisable that the chlorella dosage should be around half that of Spirulina's amount. I tend to mix 10 grams Spirulina with 5 grams Chlorella in a smoothie.

***Probiotics:

-"Hydrocarbons are broken down by probiotic bacteria which means the food is being split into its most basic elements. This allows almost total absorption through the digestive system. In this way probiotics dramatically increase overall nutrition and enhance rapid cellular growth and development.

The intestinal tract is cleaned by probiotics. They go under the layer of crud on the intestinal walls, attach themselves and dislodge the accumulated decay. This waste is then flushed out naturally.

Probiotics also produce many important enzymes and increase the availability of vitamins and nutrients, especially Vitamin B, Vitamin K, lactase, fatty acids and calcium.

Another one of the benefits of probiotics is that the bacteria strengthen the immune system. Because of this support to the immune system, they have been used in alleviating allergies, chronic fatigue syndrome and systemic candida.

Constipation is quickly relieved by probiotics and the bowel movements become normalized, which means diarrhea is also reduced.

These good bacteria produce specific proteins that act as antigens. The reservoirs of nonspecific antigens are then available for the immune system to use in battling all kinds of different disease conditions." (http://www.upwardquest.com/probiotics-benefits.html)

-A friend of mine mentioned to me that upon taking refrigerated probiotics, the sudden introduction to the stomach's high temperature could very well damage the strains.

-Always buy credible probiotics also. Make sure that the capsules have been coated in order to survive the stomach acids upon arrival.

-Dosage: Anywhere from the millions to, preferably, the 1-10 Billion count is best.

***Apple Cider Vinegar

-First and foremost, Braggs Apple Cider Vinegar (ACV) is the the utmost best brand available, and it's highly recommended. The prized slime inside, blended of course, called "the mother" is very valuable also. If it's not Braggs, make sure the ACV is raw, unpasteurized, unfiltered, and organic.

-"Apple Cider Vinegar has been used as a health aid for thousands of years. For many of us it is a common item on our grocery list and with good reason. ACV is rich in vitamins and minerals as well as enzymes, amino acids, potash, propionic acid and apple pectin. It can lower cholesterol by flushing fats, thins blood to help control blood pressure and ACV fiber helps to control glucose in the blood. While we are told to stay away from vinegar if we have a yeast infection, organic apple cider vinegar aids in stopping the infection.

ACV has a powerful detoxifying and purifying influence and has been known for it's ability to neutralise harmful bacteria that may be found in foods. By taking a tablespoon of ACV in a glass of water before a meal, it could prevent upset stomach or diarrhea.

ACV is said to be beneficial in the treatment of arthritis, bladder problems, metabolism, sore throats, gallstones, kidney stones, stiff joints, detoxifying the body, weight loss, and is taken regularly for all over good health.

Apple Cider Vinegar can be taken three times a day by mixing 1 or 2 tablespoons of vinegar in 8 ounces of distilled water.

Always drink ACV diluted. Use a straw or rinse your mouth with water directly after drinking to avoid enamel erosion on teeth. You should always consult your doctor before making changes to your treatment or if you have concerns about your health."
(http://www.healthmad.com/Alternative/Benefits-of-Apple-Cider-Vinegar.12778)

***Cod Liver Oil

-“Doctor Price was right, as usual. Cod liver oil is very good for you, more than you ever knew. Research studies ranging from 1918-2001 give cod liver oil an A+ rating. This marvelous golden oil contains large amounts of elongated omega-3 fatty acids, preformed vitamin A and the sunlight vitamin D, essential nutrients that are hard to obtain in sufficient amounts in the modern diet. Samples may also naturally contain small amounts of the important bone- and blood-maintainer vitamin K.

There is hardly a disease in the books that does not respond well to treatment that includes cod liver oil, and not just infectious diseases but also chronic modern diseases like heart disease and cancer. Cod liver oil provides vitamin D that helps build strong bones in children and helps prevent osteoporosis in adults. The fatty acids in cod liver oil are also very important for the development of the brain and nervous system. "If you want to prevent learning disabilities in your children," said David Horrobin, distinguished medical and biochemical researcher, "feed them cod liver oil…"

…Cod liver oil greatly improves heart function to prevent heart disease and to treat it even in advanced stages, after a heart attack and after heart surgery. Cod liver oil alters the linings of the arteries in such a way as to improve healing after damage. This is attributed to the omega-3 fatty acids but vitamin A, D and K all have important roles to play in facilitating mineral absorption, improving muscle function and supporting elasticity of the blood vessels.” (http://www.westonaprice.org/basicnutrition/codliveroil.html)

-Remember, many individuals lack sufficient Vitamin D so it's very important to use Cod Liver Oil if you lack any of the A or D vitamins. Both of these vitamins are fat soluble so do not take more then necessary.

-I take 1 teaspoon in my spinach and fruit smoothie. The Spinach provides adeqaute beta-carotene, so the body determines how much of it needs to be converted to vitamin-a, hence impossible to overdose.

***PGX Fiber

-Now this is a new one for me. Today my friend also told me about this interesting type of fiber.

-“Absorbs hundreds of times its weight in water over 1 to 2 hours, it expands in the digestive tract creating a highly viscous (thick) gelatinous material. Once hydrated, this complex creates a lasting sense of fullness and it greatly stabilizes blood sugar and appetite hormones. Thus an adequate serving of PGX should make cutting calories much easier. For those who want to lose weight (using either a carbohydrate- or calorie-restricted diet), PGX provides effective weight management without suffering from hunger pangs.” (www.doctormurray.com/articles/pdfs/3550_WellBetX-PGX.pdf)

-I will be purchasing this for my meal plan and will provide an update on how it goes in the future.

***Omega 3 Fish Oil (Especially DHA+EPA)

-Hands down Omega 3 Fish Oil are fantastic for personal well-being.

-*DON'T use Cod Liver Oil as a prime provider of Omega 3s*

-"In a study of overweight and obese dieters with cardiovascular problems, University of South Australia researchers found that tuna oil rich in omega-3 fatty acids helped them lose more weight.

All study participants took regular doses of either omega-3-rich tuna oil or sunflower oil -- which is free of omega-3s -- but did not otherwise change their diets. Then, some of the participants were instructed to take a 45-minute walk or run three times a week. The exercising tuna oil group lost an average of 4 pounds while the exercising sunflower oil group, and both of the non-exercising groups, lost no weight at all. " (http://www.newstarget.com/019787.html)

-I could go on about the benefits for a very long time, but in a nutshell, the primary focus of omega 3 fish oils lie within the EPA and DHA, acids, that have a multitude of benefits in part by their highly anti-inflammatory effects. This can be beneficial for people prone to acne especially, arthritis, weight problems, ect.

-To get the benefits, I've been told and have researched that around 2.2 grams of EPA and DHA combined is best. Do NOT round it off to 2 grams and be confused that 2 grams of Fish Oils = the right amount. Typically for one Fish Oil capsule, you receive 1000 mg of it, but only 300mg total of EPA+DHA. That requires you to take around 8 pills, or 8000mg of the Fish Oil. It's a definite plus.

***Barley and Wheat Grass

-"Barley Grass & Wheat Grass are the young green grasses that later become the cereal grains barley and wheat. These grasses contain the most balanced nutrient profile in green plants. They have an abundance of vitamins, minerals, antioxidants, amino acids, proteins, active enzymes, and chlorophyll. Very much like spirulina and chlorella above. Researchers at the University of California and George Washington University have found that barley grass juice contains antioxidants superoxide dismutase or SOD, 2"-O-glycosylisovitexin and vitamin E succinate. Each of these phytochemicals have been shown to help prevent lipid peroxidation caused by free-radicals. Both grasses are great in detoxing the body, improving digestion, preventing cancer, diabetes and heart disease, curing constipation, detoxifying heavy metals from the bloodstream and cleansing the liver." (http://www.natural-cure-remedy.com/superfoods.html)

-I like to take a tablespoon of Wheat Grass powder in my smoothie or in water. Good stuff. I've taken Barley Grass pills, but not for too long. If you have a 1 or 2 oz Wheat Grass shot, be sure to take it with orange juice. If not, you'll see why you would want to, heh.

*** Royal Jelly & Bee Pollen

-"Bee pollen is said to be nature's most complete food and is the richest source of vitamins found in nature in a single food. There are actually some elements in bee pollen that science cannot identify. The amount of rejuvenating nutrients in bee pollen exceeds those present in brewer's yeast and wheat germ. Bee pollen is used to help those with nutrient deficiencies and chronic health problems. Bee pollen is extremely rich in rutin and is helpful in strengthening the capillaries. Like chlorella, it also supplies the nucleic acids RNA and DNA. Clinical tests have proven bee pollen to be effective in combating the effects of hay fever and other airborne allergens. It has been used to increase energy and stamina. It has a high concentration of amino acids and immune building properties.

Royal jelly is equal to bee pollen in nutrition. Studies have show its effectiveness in helping with accelerating the healing process, anxiety, insomnia, atherosclerosis, bronchial asthma, pancreatitis, arthritis, kidney diseases, stomach ulcers, ovarian insufficiency, reversing the aging process, liver diseases, regenerating the nervous system and promoting sexual health. Whether you take bee pollen or royal jelly is up to you. They are both equally nutritious and beneficial to your health." (http://www.natural-cure-remedy.com/superfoods.html)

-I have had ultra-limited experience with this, but it looks promising. I have also read it's over-hyped, so I am not claiming this to be excellent.

***Quinoa (The Supergrain)

-Quinoa is excellent, I cannot begin to tell you. Sure the taste is slightly awkward, but tasty nonetheless. I like to add Agave Nectar or Grade B Maple Syrup on top. This stuff will stuff you fast. Cook it, don't microwave it.

-"Called a supergrain, quinoa is highly nutritious and can supply us with all of the body's requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.

Quinoa is gluten free and considered an ideal food for those prone to food allergies. Common allergens include grains from the grass family such as corn and wheat. Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.

Most grains are deficient in the amino acid, lysine. Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.

Quinoa possesses larger quantities of calcium, fat, iron, phosphorus, and B vitamins than many other grains. One-half cup of dry quinoa contains 51 mg of calcium, compared to 28 mg in the same quantity of whole-wheat grains. The protein content is a whopping 11 g for that one-half cup of quinoa. Potassium is impressively high with 629 mg. as is zinc with 2.8 mg. Other impressive figures include 42 mcg of folic acid, 7.9 mg of iron, and 179 mg. magnesium. In the category of fiber quinoa rates top scores with 5 grams for one-half cup dry grain. One cup of cooked quinoa has a calcium content equal to that of a quart of milk.

Quinoa is high in minerals and B vitamins, especially vitamin B6. Two ounces of cooked quinoa offers 14% of the RDA for B6. Niacin, one of the B vitamins usually measured in trace quantities, totals 2.49 mg, a figure considered impressive when it comes to the B vitamins." (http://nutricoach2.com/Quinoa.aspx)

***Aloe Vera Juice

-Amazing plant here..well more specifically what's inside this odd looking plant.

-I've used it in smoothies and find it pleasant. You can also drink it by itself, but I've never done that. Here is a very well written article:

-"The health benefits of aloe vera juice have long been known. It has been used historically as a soothing balm, applied externally for cuts, scrapes and burns. Modern uses of aloe vera are extensive.

The health benefits of aloe vera taken internally include: improved circulation, regulation of blood pressure, promotes healing of bones and joints, strengthens the immune system, defends the body against bacteria, heals internal tissue damage, heals ulcers, improves and even eliminates constipation, blood sugar regulation, and reduces itchiness in psoriasis helping it to heal.

Drinking two to four ounces a day is all that is required to gain the many benefits of aloe vera juice. If you drink it daily, aloe vera can aid your digestion, improve your circulation and detoxify your body and cleanse your colon.

The detoxification properties of aloe vera juice also act to detoxify your blood stream. If you have intestinal or stomach problems it can help your digestive tract to work smoothly.

Aloe vera also helps to dilate the capillaries and support cell growth, thereby improving circulation.

One of the most important health benefits of aloe vera juice is its operation as an anti-bacterial and anti-fungal agent, helping to prevent the onset of disease in the body. Thus, taking aloe vera juice daily helps to maintain good health and provide a sense of wellbeing and energy.

Aloe Vera Juice And Weight Loss

One of the most valuable health benefits for today's society is aloe vera's ability to assist weight loss. Aloe vera works to both reduce and stabilize the body mass index by stimulating the metabolic rate in our liver cells so that we burn more energy.

The energy used for this comes from fat and carbohydrate stores in the body. Drinking aloe vera juice every day has been likened to doing multiple workouts throughout the week.

Another reason why aloe vera works well as a weightloss supplement, is because it has a high content of collagen protein. When you drink aloe vera juice every day, the body has to spend additional energy to assimilate its protein into your system.

This extra expenditure of energy also supports weight loss and muscle development. Aloe vera reduces the amount of time food stays in your intestine, which means that less energy is absorbed from the food.

Throughout history aloe vera has been associated with achieving healthy body weight and it has been known as "the dietary plant" and "the harmony remedy."

Aloe Vera Juice And Detoxification

Detoxification is another of the health benefits of aloe vera juice. Carrisyn, an extract of aloe vera, has been shown to stimulate the production of infection-fighting blood cells and in so doing strengthen the immune system.

Aloe vera juice contains amino acids, methionine, serine threonine and molybdenum, which work together to detoxify heavy metals and additionally aid in the metabolism of carbohydrates, fat and protein. This action prevents a build up of fat in the liver and the arteries.

These detoxification and laxative qualities of aloe vera juice, improve the efficiency of the colon, which is extremely important for good health. Poor colon health results in the re-absorption of toxins into the human body resulting in low energy and un-wellness.

Aloe vera juice contains nineteen amino acids, twenty minerals and twelve vitamins and as such is an excellent, natural nutritional supplement.

Any Side Effects Of Aloe Vera Juice?

Yet, aloe vera is not without possible side effects. Reported side effects include allergic reactions, liver dysfunction, nausea, dermatitis and strangely colored urine.

However, these side effects are rare and may well be the result of drinking too much of the juice. It is unwise to drink aloe vera juice as if it were orange juice. If you stay to the recommended dose, you should be fine.

Nevertheless, it is important to pay attention to any side effects and stop drinking the juice if you detect a reaction. Aloe vera juice is not a magic potion or a cure-all.

Indications that you should avoid aloe vera are if you are pregnant or breast feeding, have kidney or heart disease, or are allergic to garlic or onions. It is also inadvisable to give aloe vera juice to children as they can experience toxic reactions.

For most people, the health benefits of aloe vera juice outweigh any risks, however it is important to use this supplement wisely and pay careful attention to your body's responses to it." (http://www.americanchronicle.com/articles/viewArticle.asp?articleID=29154)

The End.

Introduction (First Post)

2007-12-28T10:50:00.000-06:00

I plan to start promptly on Monday, December 31-New Years Eve, after the season finale of this weekend's superb NFL football matches (Go Cowboys). I recently chose to go on Stanley Burrough's Master Cleanse, as of December 20th, for ten days merely lasting on: 2tbs lemon juice in 10 oz water, 1/10th teaspoon of Cayenne powder, and 2 tablespoons of Grade B Maple Syrup, but unfortunately decided to end the cleanse (flush for a better term) by ending my 5th day due to some peculiar ailments I was experiencing.

Anyways, despite having not accomplished the desired time, I did discover this intermittent fasting method, thus ended up finding about the valuable links displayed at the bottom of the page. I have included LeanGains, in which the intelligent Martin Berkhan has experimented with the Intermittent Fasting method in order to maximize the effect it has when developing a personal regime for his clients. The other link is another blog by a man who has successfully used I.F for his benefit. This has been the motivation for me to try it for myself. And the last link, NewsTarget.com, is a neat site about health related matters and the problems with current allopathic medicine.

First of all, I am only 17, and do not have any credentials in nutrition or dietetics, but I do have quite a bit of knowledge. I understand the basics invloved with weight-loss and I have some experience with pre and post-workout nutrition, which I believe to be extremely important. If you find I have seriously asserted any erroneous claims or something I may have overlooked/miscalucated, I'd be interested in hearing about it. I will further post My Plan coming up!