Thursday, January 13, 2011

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.