Day 31 (T-27): Ab crunchen

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Banana,Protein shake,Cereal)
Meal 2: 425 cals (Subway sandwhich, Honey oat, chicken breast, all veg toppings)
Meal 3: 407 cals (Corn, turkey,lettuce, tomato wrap)
Meal 4: 333 cals (TBA)

Meal 5: 314 cals (TBA)
Meal 6: 296 cals (TBA)

Calorie Total: ?
Calorie Goal: 2200
Final Judgment: Good healthy eating, however I need count my proportions and cals better, I'm a bit off track but nothing detrimental. Best thing to do is just jump back on!

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WEIGHT and CARDIO LOG
Sunday Aug 23 DAY 31 ( T-26)
Cardio:
---Cardio: 30 minute Stair stepper

Weights
---Ab workout

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:




DAY TOTAL JUDGEMENT: Despite straying from my exact track today and not writing in my notebook I've been progressing and following well. However, I shouldn't discount these things because I DO understand that, although miniscule, these things are what keep me going and on top of things when times are rough and I'm busy.

ACCOUNTABILITY CHART Day 31 AUG 23 T-27


Things to change/add:
I GOT A MACBOOK!!!!!!!! PICTURES GALORE!!!!!!
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Reward meal and day of rest

Just doing a quick sign in today to keep up on my blog. I feel very accomplished to have reached four weeks and my body has been really taking a beating so I decided to reward myself with a day of rest and a free meal. Back into full swing tomorrow though and I can't wait to get shreddin again now that I've come this far.

Day 28 ( T-30): 4 WEEKS DOWN 30 Days left!

This is a pivotal point in my progress. Although I've had some trouble getting consistent and accurate on my blog I can honestly say to myself and to everyone that my diet and program has been consistent and improving through these past 4 weeks! Wow 4 weeks this is sweet and is just going to pump me more.

----New Measurements----
Weight: 141 lbs. > Difference of 1 pound since last week
Body fat: 9.5mm ~10% body fat > Difference of 1.5 mm and .5 % body fat
LBM: 126.9 > negative difference of about .2 lbs

FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (Cereal and grapes)
Meal 2: 425 cals (Bread, Chiken, meat, grapes)
Meal 3: 407 cals (Falafel, whole wheat pita, plum)
Meal 4: 333 cals (Corn, Chicken, whole wheat spaghetti, rice milk)

Meal 5: 314 cals (Kashi Cereal and milk)
Meal 6: 296 cals (Whey shake pre and post weight training)

Calorie Total: 2200
Calorie Goal: 2200
Final Judgment: I had great and healthy food today...delicious and nutritious! : ) ________________________________________________________________
WEIGHT and CARDIO LOG
Sunday Aug 16 DAY 24 ( T-40)
Cardio:
---Cardio: HIIT 8 intervals

Weights
---Did full body weights and I feel good. I'm to the point now where the recovery doesn't even hurt and I'm able to really pump it in the gym!

Solution:

Continue to chug away and just do as scheduled nothing's broken so I'm not fixin it!
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Pics:




DAY TOTAL JUDGEMENT: Great day: Feels good to be blogging again. I feel like a true shredder

ACCOUNTABILITY CHART Day 28 AUG 20 T-30
Hope to remake my chart soon: My old one was left at my aunts house: Maybe I'll get her to email it to me...maybe.

Things to change/add:
Good News: Since I'm starting school soon I'm going to get a macbook...can't decide whether to go pro or not...any suggestions?
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Day 27 (T-31): I'm back and well!

I sincerely apologize for my abrupt absence in writing my blogs. During this past week, some dramatic events occurred with family which resulted in a change of my residence. These events caused my consisting in blogging to be disrupted but not my program! I have continued working hard and am progressing aggressively!

Summary of Friday D23-TuesdayD27:
Friday D23: Low Cal: All task complete minus weight training due to recent wrist injury which is healing
Saturday D24: Low Cal: All task complete including Cardio and ab training
Sunday D25: High Cal: Rest day - HIIT morning and Eating schedule followed.
Monday D26: High Cal: Most tasks complete: Weight schedule followed
Tuesday D27: Low Cal: All tasks completed: Ab schedule followed

All I can say is that the start of school is encroaching and my plan is really being put to the test. The good news is, I'm succeeding!

Tomorrow I will do measurements first thing in the morning to track progress.

I shall never quit no matter what I'm put through this is mine and I am LEAN FOR LIFE!
Pics

Day 22 (T-36): Straight back into action

---Yesterday was a rest/free day. I ate moderately, being conscious not to take it overboard but I did indulge in a cookie as well as some cheese. I feel it was a productive day in terms of recovering both my body and mind and by the end of the day I was itching to get going again. It really reminded me what it was like to be "normal" which turned out to be a good thing. I found out that most people aren't even aware of what kind of fuel they're putting into their gas tanks. It also helped to eliminate a feeling i'd been having when I saw out of shape people or people eating sweets and "yummy food". I have been looking at these people and actually feeling a bit jealous because they got to eat yummy food and didn't even care what their body look like. But after yesterday I've stopped having those feeling and I feel good about what I'm doing and realize that I am actually better off because not only do I get to occasionally enjoy those good foods but I enjoy them more and appreciate them more in moderation than as a constant like water. Also, the food I eat keeps my mind and body in balance and makes me feel healthy, strong, and guilt-free! I'm glad I took the rest/free day because now I'm going stronger than ever and feel great!

Day # 4 of high speed training was another great success! 3 Down 37 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, peach)
Meal 2: 425 cals (")
Meal 3: 407 cals (")
Meal 4: 333 cals: (Tilapia, whole wheat crackers, mix veg)

Meal 5: 314 cals (Vegetarian Lasagna and Chicken Breast)

Meal 6: 296 cals ( Protein Shake & Bean tortilla)

Calorie Total: 2200
Calorie Goal: 2200
Final Judgment: I squeezed in 6 meals today despite awaking a little later ( 8am) then scheduled. I ate well today and will start to find new sources of variety soon. Recipes and what not from a source I know.
Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight...again.

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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---HIIT : 6 Intervals
---1.5-2 hour skateboarding

Weights
---FULL AB WORKOUT: I found a great new workout on youtube and it really kills. I will be doing this 3 times per week: Tue,Thu, and Sat.

Solution:

1. Tomorrow go to the gym and go through routine

2. Everything is set up! JUST CHUG AWAY and the fat will MELT!
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DAY TOTAL JUDGEMENT: Sitting here tonight I feel tired which must mean it was a productive day haha : ). That new ab workout is great and now that I have that figured out I'm feeling pretty confident. 21 days have past by now and I can definitely feel the habits sinking in nicely. It's really amazing! It's as if...my body's use to succeeding!

ACCOUNTABILITY CHART Day 22 AUG 14 T-36

Things to change/add: (still)
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. I can improve my blog by posting PRW on the side and also by posting motivational pics!
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More Pics Today! : )

Day 20 (T-38): Boo yah!

---Hey ya'll I'm feeling good at last although I did cry today...wow it's been a while since I cried like that. I was missing my mom and sister and talk to them on the phone and then the tears just started flowing oat. I guess you don't really know what've you've got until it's gone. : )

I realized today that everyone in the world is just family. And us in the shredder community are a family too. We are bound by unspoken bond that has brought us together to support each other and accomplish are biggest dreams. Look at Adam! What an inspiration! and look at what is going on here. This is a great thing and has helped me tremendously. Larry: I'm throwing you out a shout out for being such a supportive friend. Thanks man. And thank you everyone! We are in this together. Shred on Shredders!

Day # 3 of high speed training was another great success! 3 Down 37 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, mix veg)
Meal 2: 425 cals (")
Meal 3: 407 cals (Tilapia, cracker, veg, penuts)
Meal 4: 333 cals: ?44
Meal 5: 314 cals ( oat & whey shake, penuts)Meal 6: 296 cals

Calorie Total: 1920
Calorie Goal: 2200
Final Judgment: Today was a great day despite the fact that I slept in and only got 5 meals.

Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight...again.

4. I should plan ahead for tomorrow it's going to be sloppy: weight schedule and cardio and food.
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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---HIIT : 8 INTERVALS YEAH!
---1.5-2 hour skateboarding

Weights
---OFF---tomorrow I need to make arrangements to workout since I'm going to be leaving early in the morning and wont have access to a gym. I think I'll go really early in the morning. I'm going to sleep at 9:45

Solution: Plan AHEAD I CAN DO THIS!


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DAY TOTAL JUDGEMENT: Another great day...I got a chance to sleep in today and even took a nap ( I think my body's healing). Because of sleeping in i didn't get but 5 meals in but that's okay cause I kick @$$ in HIIT this morning and even got another long and enjoyable cardio session through skateboarding. I really need to plan well for tomorrow! Be with me guys: I will do this!

ACCOUNTABILITY CHART Day 20 AUG 12 T-38

Things to change/add: (still)
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. I can improve my blog by posting PRW on the side and also by posting motivational pics!
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PICS AT LAST

Day 19 (T-39): Successful Day # 2

Day # 2 of high speed training was a great success! 2 Down 38 more to go!
FOOD LOG
ALL MEALS ARE (25% complex carb, 25% fibrous carb, 30% protein, 20% fat)
Meal 1: 440 cals (whey& oat& olive oil, mix veg)
Meal 2: 425 cals (whey&water w/cereal, mix veg)
Meal 3: 407 cals (Tilapia, veg, protein shake)
Meal 4: 333 cals (")
Meal 5: 314 cals (whey&water w/cereal, mix veg)
Meal 6: 296 cals ( oat & whey shake, apple)

Calorie Total: 2220
Calorie Goal: 2200
Final Judgment: Today was a great day: I am utterly exhausted however! Perfect eating wise: Variety could still use some work.

Solution:
1. FEAR IS AN INDULGENCE
2. Look up recipes for healthy eating that fit meal macronutirents
3. Get A LOT of sleep tonight.
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WEIGHT and CARDIO LOG
Sunday Aug 10 DAY 18 ( T-40)
Cardio:
---25 minute fasted cardio
---30 minutes dancing

Weights
---I changed my weight routine realizing that I am a beginner. Today I completed a full body resistance workout. MON( Check) WED FRI
Final Judgement: Today I did exactly what I needed to do! again! I love consistency!

Solution: I NEED SLEEP


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DAY TOTAL JUDGEMENT: Another great day...I'm going to sleep in tomorrow since I've been deprived the last couple of nights and possibly have to adjust my eating times to accommodate.

ACCOUNTABILITY CHART Day 18 AUG 10 T-40


Things to change/add:
1. I will continue to improve my blog hopefully finding a reliable and consistent camera
2. I can improve my blog by posting PRW on the side and also by posting motivational pics!

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