Progress Is Good

Last week I was right about where I needed to be with my intake. My performance has gone through the roof, energy levels are high, and the weight is coming off. The results I am seeing are making it easy to stick to the plan.

My only concern now is if I am taking in too little for the amount of energy I am putting out. So far it is working so I will not tweak anything until results start going down.

Body Weight: 195

Back down to pre-holiday weight.

Hit a huge PR on Fran: 2:49 PR by 1:22

PR on 1RM Jerk: 275 PR by 30#

PR on 5k: 23:18 don't know what the exact time was last time but it was around 24-25 minutes


As for the measuring, I am going to start weighing and measuring my meat raw to ensure more reliable numbers. I was weighing it before I cooked it, but the output I was using on MyFitnessPal.com was considering cooked meat. I do not add anything to the meat besides pepper and garlic powder (no oils for frying), so I do not think the cooking will change anything except the weight.

That said, here are my numbers before making this change:

8-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Grapefruit - Pink Grapefruit , 1 raw	104	26g	0g	2g	0mg	4mg	16g	4g
Generic - Egg White, 4 large egg white	68	1g	0g	14g	0mg	220mg	0g	0g
Ancient Harvest - Quinoa Flakes, 1/3 cup dry	131	23g	2g	4g	0mg	2mg	2g	2g
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp	50	0g	6g	0g	15mg	0mg	0g	0g
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
2
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz	210	0g	5g	33g	83mg	495mg	0g	0g
Onions - Cooked, boiled, drained, without salt, 1 cup	92	21g	0g	3g	0mg	6mg	10g	3g
Chard - Swiss, cooked, boiled, drained, without salt, 1 cup, chopped	35	7g	0g	3g	0mg	313mg	2g	4g
Gatorade - 01 Prime - Orange, 1 pouch	100	26g	0g	0g	0mg	110mg	23g	0g
3
Kale - Cooked, boiled, drained, without salt, 2 cup, chopped	73	15g	1g	5g	0mg	60mg	3g	5g
Kale - Raw, 1 cup, chopped	34	7g	0g	2g	0mg	29mg	0g	1g
Grilled Chicken Breast - Grilled Skinless Chicken Breast, 6 oz	281	0g	6g	53g	144mg	126mg	0g	0g
Salad- - Mixed Greens, 2 cups	60	0g	0g	0g	0mg	0mg	0g	0g
4
Generic - Generic Glass of White Wine, 5 oz	96	1g	0g	0g	0mg	7mg	0g	0g
Generic - Flank Steak - Cooked, 4 oz	203	0g	12g	28g	59mg	80mg	0g	0g
Grilled Asparagus - Grilled Asparagus, 10 spears	54	10g	0g	6g	0mg	6mg	6g	6g
Oil - Olive, 1 tablespoon	119	0g	14g	0g	0mg	0mg	0g	0g
Squash - Butternut, cooked, baked, without salt, 0.5 cup, cubes	41	11g	0g	1g	0mg	4mg	2g	0g
Farmer's Market - Organic Pumpkin, Canned, 1/4 cup	25	5g	0g	1g	0mg	3mg	2g	2g
A Taste of Thai - Coconut Milk, 0.13 cup	45	1g	4g	0g	0mg	9mg	1g	0g
Aldis Egg - Large Egg, 1 Egg	70	1g	5g	6g	215mg	65mg	0g	0g
5
Milk - Nonfat (fat free or skim), 2 cup	172	24g	1g	17g	10mg	255mg	0g	0g
Generic - Almond Butter, 2 tbsp	180	6g	16g	6g	0mg	0mg	4g	4g
Kellogg's Special K - Special K Cereal - Chocolatey Delight, 3/4 cup	120	25g	2g	2g	0mg	180mg	9g	1g
Post Selects - Great Grains - Nut Medley - Whole Grain Cereal, 0.5 cup (53g)	95	19g	1g	2g	0mg	65mg	5g	3g
Muscle Milk Light - Chocolate Milk Shake, 14 OZ	170	12g	5g	20g	10mg	420mg	3g	5g
TOTAL:	2,748	250g	80g	228g	536mg	2,544mg	97g	40g
9-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
Blueberries - Raw, 1 cup	83	21g	0g	1g	0mg	1mg	14g	3g
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp	50	0g	6g	0g	15mg	0mg	0g	0g
Ancient Harvest - Quinoa Flakes, 1/3 cup dry	131	23g	2g	4g	0mg	2mg	2g	2g
Generic - Egg White, 3 large egg white	51	1g	0g	11g	0mg	165mg	0g	0g
Egg - Large Egg, 1 Egg	70	1g	4g	6g	212mg	70mg	0g	0g
2
Vitamin Water - Glaceau - Xxx Acai, Blueberry, Pomegranate, 10 fl oz	63	16g	0g	0g	0mg	0mg	16g	0g
3
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 patty ( yield from 1/4 lb raw meat )	292	0g	12g	43g	125mg	107mg	0g	0g
Milk - Nonfat (fat free or skim), 2 cup	172	24g	1g	17g	10mg	255mg	0g	0g
Now - Walnuts - Raw Halves and Pieces, 1/4 cup	210	3g	20g	5g	0mg	0mg	0g	3g
4
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 patty ( yield from 1/4 lb raw meat )	292	0g	12g	43g	125mg	107mg	0g	0g
Trader Joe's - Wild Rice- Dry, 40 g (1/4 cup)	140	30g	1g	6g	0mg	0mg	1g	3g
5
Muscle Milk Light - Chocolate Milk Shake, 14 OZ	170	12g	5g	20g	10mg	420mg	3g	5g
6
Avocado - 1 Medium, 0.5 avocado	161	9g	15g	2g	0mg	7mg	1g	7g
Blue Ginger - Multi-Grain Brown Rice Chips-Black Sesame & Sea Salt, 16.5 Chips	55	11g	2g	1g	0mg	130mg	1g	2g
Milk - Nonfat (fat free or skim), 2 cup	172	24g	1g	17g	10mg	255mg	0g	0g
Blue Ginger - Multi-Grain Brown Rice Chips-Black Sesame & Sea Salt, 39.6 Chips	132	25g	4g	2g	0mg	312mg	2g	4g
Post Selects-Great Grains-Crunchy Pecan Whole Grain - Cereal, 3/4 cup	210	38g	6g	5g	0mg	150mg	9g	4g
Generic - Apple, Red Delicious, 154 g	80	22g	0g	0g	0mg	1mg	16g	5g
TOTAL:	2,654	269g	91g	203g	507mg	2,067mg	74g	38g
10-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Egg - Large Egg, 1 Egg	70	1g	4g	6g	212mg	70mg	0g	0g
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp	50	0g	6g	0g	15mg	0mg	0g	0g
Bob's Red Mill - Quinoa Flour, 1/2 cup (28g)	220	36g	3g	8g	0mg	16mg	0g	4g
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
Milk - Nonfat (fat free or skim), 0.5 cup	43	6g	0g	4g	2mg	64mg	0g	0g
2
Wild Harvest Organic - Spring Mix, 2 cups	20	4g	0g	1g	0mg	55mg	0g	2g
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups	20	3g	0g	2g	0mg	65mg	0g	2g
Generic - Grape Tomatoes, 5 tomatoes	10	3g	0g	0g	0mg	0mg	0g	0g
Beets - Cooked, boiled, drained, 1 cup slices	75	17g	0g	3g	0mg	131mg	14g	3g
Elk - Ground, cooked, pan-broiled, 1.8 serving ( 3 oz )	295	0g	13g	41g	119mg	130mg	0g	0g
3
Beets - Cooked, boiled, drained, 1 cup slices	75	17g	0g	3g	0mg	131mg	14g	3g
Elk - Ground, cooked, pan-broiled, 1.8 serving ( 3 oz )	295	0g	13g	41g	119mg	130mg	0g	0g
Wild Harvest Organic - Spring Mix, 2 cups	20	4g	0g	1g	0mg	55mg	0g	2g
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups	20	3g	0g	2g	0mg	65mg	0g	2g
Generic - Grape Tomatoes, 5 tomatoes	10	3g	0g	0g	0mg	0mg	0g	0g
Squash - Acorn, cooked, baked, without salt, 2 cup, cubes	230	60g	1g	5g	0mg	16mg	0g	18g
4
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup	180	41g	0g	4g	0mg	72mg	17g	7g
Gatorade Prime 01 - Pre Bame Fuel Berry, 4 oz	100	25g	0g	0g	0mg	110mg	23g	0g
5
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup	180	41g	0g	4g	0mg	72mg	17g	7g
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop	240	10g	3g	42g	40mg	150mg	0g	0g
Muscle Milk Light - Chocolate Milk Shake, 14 OZ	170	12g	5g	20g	10mg	420mg	3g	5g
6
Elk - Ground, cooked, pan-broiled, 1 serving ( 3 oz )	164	0g	7g	23g	66mg	72mg	0g	0g
organic's - brown rice, 3.7 oz	170	36g	2g	4g	0mg	0mg	0g	2g
Beans - Black, cooked, boiled, without salt, 0.5 cup	114	20g	0g	8g	0mg	1mg	0g	7g
Carrots - Cooked, boiled, drained, without salt, 0.25 cup slices	14	3g	0g	0g	0mg	23mg	1g	1g
Milk - Nonfat (fat free or skim), 0.5 cup	43	6g	0g	4g	2mg	64mg	0g	0g
TOTAL:	2,948	360g	57g	246g	585mg	1,997mg	98g	65g
11-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp	50	0g	6g	0g	15mg	0mg	0g	0g
Generic - Egg White, 3 large egg white	51	1g	0g	11g	0mg	165mg	0g	0g
Ancient Harvest - Quinoa Flakes, 1/3 cup dry	131	23g	2g	4g	0mg	2mg	2g	2g
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
Egg - Large Egg, 1 Egg	70	1g	4g	6g	212mg	70mg	0g	0g
2
Wild Harvest Organic - Spring Mix, 2 cups	20	4g	0g	1g	0mg	55mg	0g	2g
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups	20	3g	0g	2g	0mg	65mg	0g	2g
Squash - Butternut, cooked, baked, without salt, 1.25 cup, cubes	103	27g	0g	2g	0mg	10mg	5g	0g
Generic - Grape Tomatoes, 5 tomatoes	10	3g	0g	0g	0mg	0mg	1g	0g
Mushrooms - Raw, 0.5 cup, pieces or slices	8	1g	0g	1g	0mg	1mg	1g	0g
Oil - Olive, 0.5 tablespoon	60	0g	7g	0g	0mg	0mg	0g	0g
Ground Turkey - Turkey, Lean Ground, 4 oz. (112g)	170	0g	8g	21g	80mg	80mg	0g	0g
3
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups	20	3g	0g	2g	0mg	65mg	0g	2g
Wild Harvest Organic - Spring Mix, 2 cups	20	4g	0g	1g	0mg	55mg	0g	2g
Generic - Elk Steak, 8 oz	260	0g	3g	50g	120mg	130mg	0g	0g
Squash - Butternut, cooked, baked, without salt, 1.25 cup, cubes	103	27g	0g	2g	0mg	10mg	5g	0g
Generic - Grape Tomatoes, 5 tomatoes	10	3g	0g	0g	0mg	0mg	1g	0g
Mushrooms - Raw, 0.5 cup, pieces or slices	8	1g	0g	1g	0mg	1mg	1g	0g
Oil - Olive, 0.5 tablespoon	60	0g	7g	0g	0mg	0mg	0g	0g
4
Generic - Apple, Red Delicious, 141 g	73	20g	0g	0g	0mg	1mg	15g	5g
Ground Turkey - Turkey, Lean Ground, 4 oz. (112g)	170	0g	8g	21g	80mg	80mg	0g	0g
5
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop	240	10g	3g	42g	40mg	150mg	0g	0g
6
Elk - Ground, cooked, pan-broiled, 1 patty ( yield from 104.1 g raw meat )	183	0g	8g	25g	74mg	81mg	0g	0g
Milk - Nonfat (fat free or skim), 1.5 cup	129	18g	1g	13g	7mg	191mg	0g	0g
Blueberries - Raw, 0.5 cup	41	11g	0g	1g	0mg	1mg	7g	2g
Rice - Brown, long-grain, cooked, 1 cup	216	45g	2g	5g	0mg	10mg	1g	4g
Beans - Kidney, canned, 0.5 cup	105	19g	1g	7g	0mg	379mg	2g	6g
Post Selects - Cereal - Great Grains Crunchy Pecan, 3/4 cup	210	37g	6g	5g	0mg	160mg	8g	5g
TOTAL:	2,661	270g	66g	243g	628mg	1,847mg	58g	32g
12-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Ancient Harvest - Quinoa Flakes, 1/3 cup dry	131	23g	2g	4g	0mg	2mg	2g	2g
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
Muscle Milk Light - Chocolate Milk Shake, 14 OZ	170	12g	5g	20g	10mg	420mg	3g	5g
Now - Walnuts - Raw Halves and Pieces, 1/8 cup	105	2g	10g	3g	0mg	0mg	0g	2g
2
Bean Mix, 0.5 Cups Cooked	153	28g	0g	10g	0mg	7mg	1g	8g
Elk - Ground, cooked, pan-broiled, 1.5 serving ( 3 oz )	246	0g	11g	34g	99mg	108mg	0g	0g
3
Generic - Elk Steak, 4 oz	130	0g	2g	25g	60mg	65mg	0g	0g
Bean Mix, 0.5 Cups Cooked	153	28g	0g	10g	0mg	7mg	1g	8g
Bird's Eye - Frozen Broccoli Florets, 1 Cup	30	4g	0g	2g	0mg	20mg	2g	2g
4
Generic - Elk Steak, 4 oz	130	0g	2g	25g	60mg	65mg	0g	0g
Bean Mix, 0.5 Cups Cooked	153	28g	0g	10g	0mg	7mg	1g	8g
Bird's Eye - Frozen Broccoli Florets, 1 Cup	30	4g	0g	2g	0mg	20mg	2g	2g
5
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop	240	10g	3g	42g	40mg	150mg	0g	0g
6
Milk - Nonfat (fat free or skim), 1.5 cup	129	18g	1g	13g	7mg	191mg	0g	0g
Blueberries - Raw, 0.5 cup	41	11g	0g	1g	0mg	1mg	7g	2g
Elk - Ground, cooked, pan-broiled, 1 patty ( yield from 104.1 g raw meat )	183	0g	8g	25g	74mg	81mg	0g	0g
Beans - Kidney, canned, 0.25 cup	52	9g	0g	3g	0mg	189mg	1g	3g
Post Selects-Great Grains-Crunchy Pecan Whole Grain - Cereal, 0.3 cup	84	15g	2g	2g	0mg	60mg	4g	2g
TOTAL:	2,280	201g	46g	251g	350mg	1,478mg	33g	44g
13-Jan-11
Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
1
Ancient Harvest - Quinoa Flakes, 1/3 cup dry	131	23g	2g	4g	0mg	2mg	2g	2g
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp	50	0g	6g	0g	15mg	0mg	0g	0g
Generic - Egg White, 4 large egg white	68	1g	0g	14g	0mg	220mg	0g	0g
Fage - 0% Nonfat Greek Yogurt, 1 cup	120	9g	0g	20g	0mg	85mg	9g	0g
2
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.3 Pot	493	48g	2g	46g	82mg	456mg	9g	5g
3
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.4 Pot	658	64g	2g	61g	110mg	608mg	12g	7g
4
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.3 Pot	493	48g	2g	46g	82mg	456mg	9g	5g
5
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop	240	10g	3g	42g	40mg	150mg	0g	0g
TOTAL:	2,253	203g	17g	233g	329mg	1,977mg	41g	19g

To add a little color and life to this blog, I will start taking pictures of the meals as well to share.