HealthyFitGuy.com

A very busy day.  Nothing to report besides my stats for today.

So here are my stats:

Cardio: Treadmill - 30 Minutes - 1.55 Miles Ran
Strength Training: Shoulder Press - 25lbs/side - 25 Reps

Breakfast:
Nothing

Lunch:
Large Salad - Greens, Red Cabbage, Avacado, Pumpkin Seeds, Pine Nuts, Sundried Cranberries

Dinner:
Large Salad - Greens, Red Cabbage, Avacado, Pumpkin Seeds, Pine Nuts, Sundried Cranberries
Organic Tomatoe Soup

Snacks:
2 Bananas

Well, it’s day 8 since I started my diet and I’ve lost 7.4lbs so far. I’m really excited about this. It’s good to see progress when you’re working hard.

Although I’ll go into more detail as to what my diet is later on, I’ll share a few points to the philosophy I’m following.

It is basically based on not allowing foods that are “crap” to pass my lips, and instead focusing on eating foods that nourish my body. As long as a food is good and nutritious, I can eat however much of it I want. I do not count calories or try to portion my food. If I’m hungry I eat. Anytime I want. I just eat nutritious food, that’s all.

For example. Here are some foods that are on my “crap” list that I haven’t eaten for the last 8 days:

Crap Foods:
- No Pop of any kind, I used to be addicted to drinking 2-3 Coca-Cola cans every day
- No Concentrated Fruit Juices (I only drank 2 glasses of Tropicana Orange Juice in the last week)
- No White Sugar
- No White Rice
- No White Flour Products (Pasta, Breads, etc.)
- No Beef, No Chicken, No Pork, Fish Once or Twice a Week is OK
- No Eggs
- No Milk (I used VERY small amount of Ranch Dressing I have left-over two or three times this week)
- No Other Dairy Products (ie. No Sour Cream, No Cheese, etc.)

The basic premise is to eat at least 80-90% water rich, alkalizing vegetables at my meals, either raw or steamed/stir-fried, with 10-20% denser foods such as beans, legumes, nuts, sprouted grain flatbread, etc.

Nutritious Foods:
- All Kinds of Alkaline Veggies (Green Lettuce, Broccoli, Cauliflower, Green and Red Peppers, etc.)
- Some Starchy Veggies in small quantities, such as potatoe’s
- Some Fruits, the less Acidic the fruit the more I can eat of it. For example Cantaloupe, Melon, Grapefruit and Apples are better than Banana’s, Oranges, etc. The lower the Glycemic Index the better.
- All Nuts are OK except for Peanuts.  Pumpkin Seeds, Sesame Seeds, Pine Nuts, Almonds etc. are good. Still trying to find real RAW Almonds, not the fake RAW ones form California.
- Drinking 6-8 Glasses of Alkaline Water / day (I put pH drops in my water as well as Lemon)

Supplements:
- I’ve taken a few Kre-Alkalyn Creatine Pill Supplements
- I’ve taken a few Innerlight Supergreen’s Capsules
- Both of which, plus some Innerlight Multivitamin and Minerals I want to start taking every day.

That’s the basics of what I’m doing.

Well, it’s been exactly 7 days this morning since I started on my diet. I’ve lost just under 6lbs in that 7 day period. Not bad at all.

For todays workout I decided to take it easy on the treadmill, only running about 1.47miles instead of 1.75miles, but I bumped up my Squat and Calf Raise weight up to 280lbs from 260lbs. It felt fine. I’ll stick with this weight as long as my knee doesn’t hurt tomorrow. Oh yeah, I just remembered about my slightly tweaked knee. Somewhere along the way the pain just went away and it’s totally fine now.

Breakfast:
Salad - Greens, Cucumber, Dried Cranberries, Pine Nuts, Small Amount of Dressing

Lunch:
Apple

Dinner:
Roasted Veggies - Young Potatoes, Brocollini, Zuchini

Snacks:
Organic Grapefruit
Apple

Cardio: Treadmill - 30 Minutes - 1.47 Miles Ran

Strength Training:

Squats: 280lbs x 8 reps x 3 Sets
Seated Calf Raises: 280 lbs x 8 reps x 3 Sets

Today was a pretty good day for my workout. I had a lot more steam on the treadmill so kicked it up a notch. Did a bit of burst running. Instead of my usual 1.75miles ran in 30 minutes I ran 1.87miles. Not a huge difference, but I felt that my lungs have been adjusting to the running much better now and I’m hitting a longer wind when I do my run.

I also bumped up my strength training weights just a bit.

Bench Press: 110lbs x 8 reps x 3 Sets
Bicep Curls: 25lbs x 8 reps x 3 Sets
Tricep Reverse Curls: 25lbs x 8 reps x 3 Sets

For food today I had the following:

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, radishes, red cabbage, cherry tomatoes, avocado, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Snacks:
One Organic Apple
Half a Melon

Dinner:

For dinner we had some wraps. Inside the wrap was fried up green peppers, onions, garlic, portobello mushroom and zucchini.

Well, I’m pretty sure the flu is gone for good.  Didn’t hit too hard.  I attribute it to the cardio exercise and eating healthy.  Yaaay!

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, cucumber, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Dinner:
Veggie Chicken Breast with Pesto Sauce, and Big Salad

Snacks:

Organic Grapefruit

Today’s workout consisted of the following:

Cardio:

Treadmill - 30 Minutes - 1.75 Miles Ran

Strength Training:

Squats:
Set #1 - 260lbs x 8 reps
Set #2 - 260lbs x 8 reps
Set #3 - 260lbs x 8 reps

Seated Calf Raises:
Set # 1 - 260 lbs x 8 reps
Set # 2 - 260 lbs x 8 reps
Set # 3 - 260 lbs x 8 reps

This morning I was sneezing like crazy on my way to work. I am pretty sure that flu is in me. However, I am fighting that sucker. I felt some more stomach cramps after lunch today for the majority of the afternoon but then they subsided. I don’t feel too bad right now. I had a pretty good workout.

I reduced my weight for the shoulder exercises as I felt last time I wasn’t doing them to proper form due to picking a weight that’s a bit too big. I reduced my seated lat row and real deltoid row to 80lbs (from 100lbs) and my dumbbell shoulder press to 25lbs (from 40lbs). I felt a lot better with those weights.

Here’s what the workout looked like:

Cardio:
Treadmill Run for 30 minutes -1.77 miles - 271 calories burned.

Strength Training:

Seated Lat Rows:
Set #1 - 80 lbs x 8 reps
Set #2 - 80 lbs x 8 reps
Set #3 - 80 lbs x 8 reps

Rear Deltoid Rows:
Set #1 - 80 lbs x 8 reps
Set #2 - 80 lbs x 8 reps
Set #3 - 80 lbs x 8 reps

Dumbbell Shoulder Presses:
Set #1 - 25 lbs/side x 8 reps
Set #2 - 25 lbs/side x 8 reps
Set #3 - 25 lbs/side x 8 reps

Big Rubber Ball Sit-ups: 25 reps

As for diet, here’s what I had:

Breakfast:
Nothing

Lunch:
Stir-fry leftover from yesterday. However, I only ate about half of what I brought with me as my stomach wasn’t feeling well.

Snacks:
One Organic Grapefruit

Dinner:

Pita Wrap with saute’d green peppers, onions, zucchini and refried beans. It was an experiment I did, wasn’t very good.
Big Salad - Lettuce, carrots, red cabbage, radishes, pumpkin seeds, flax seeds, pine nuts, dried cranberries, and a tiny bit of dressing.

Wow, this evening around 10pm or so I started to get some really bad stomach cramps and a stomach ache.  It wasn’t from the food I ate though.  I think it’s the flu.  My wife had the flu exactly one week ago and it started with the exact same symptoms on the first day.  I thought I dodged it when I didn’t get it, but now it’s looking like maybe I didn’t.

It probably doesn’t help that everyone at work, and I mean everyone has it as well.  Everyone’s at different stages of the flu, but pretty much every person has it except me, until now.  It just started off with these annoying cramps that I still have right now.

At around 11:15pm I thought about skipping my workout for tonight, due to the cramping and nausea.  The only thing that feels good is sitting still.  I actually fell asleep on the couch and woke up just after midnight.  The cramps were still there, and I wondered what I should do.  I’ve been doing so well, working out every single day, I didn’t want to give up that easily.

I decided to try going on the treadmill and see what happens.  I kept the pace slow and light and even though I wanted to give up about 423 times especially when a bout of stomach cramps came around, I managed to get through the 30 minutes at a slightly slower pace than normal, finishing at around 1.45 miles or so.

I then did a lighter version of my upper body workout as well.

Here’s what it looked like:

Bench Press:

Set #1: 100lbs x 8 reps
Set #2: 100lbs x 8 reps
Set #3: 100lbs x 12 reps

Bicep Curls:
Set #1: 40lbs x 10 reps
Set #2: 20lbs x 8 reps
Set #3: 20lbs x 12 reps

Tricep Reverse Curls:
Set #1: 20lbs x 8 reps

 That’s all the strength I could muster up.

For food today I had the following:

Breakfast:
Nothing

Lunch:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, cucumber, pumpkin seeds, pine nuts, flax seed and some sprinkled on dehydrated cranberries.

Snacks:
One Organic Apple
One Organic Grapefruit

Dinner:

For dinner my wife made me this awesome vegetable stirfry made with cauliflower, broccoli, green peppers, red peppers, zukhini, onion, garlic, ginger, bragg liquid amino’s, black bean sauce, oyster sauce, with a bit of brown rice. Here’s a picture:

It was really good.  Mmmm…

Well, the knee was still bothering me a little bit today, so I took it easy on the treadmill again. I added in one extra exercise into my back/should/abs routine for strength training. Here’s what the workout looked like:

Cardio:
Treadmill Run for 30 minutes -1.78 miles - 273 calories burned.

Strength Training:

Seated Lat Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Rear Deltoid Rows:
Set #1 - 100 lbs x 8 reps
Set #2 - 100 lbs x 8 reps
Set #3 - 100 lbs x 8 reps

Dumbell Shoulder Presses:
Set #1 - 40 lbs/side x 8 reps
Set #2 - 40 lbs/side x 8 reps
Set #3 - 40 lbs/side x 8 reps

Big Rubber Ball Sit-ups: 25 reps

I also started implementing the basics of my diet. Here’s what I had today:

Breakfast:
Nothing

Lunch:
Vegetable Soup

Dinner:
Big Salad - Lettuce, mixed greens, baby spinach, green onions, red pepper, radishes, cherry tomatoes, avacado, pumpkin seeds, pine nuts, flax seed
Bowl of Pacific Brand Organic Tomato Soup

Snack:
Organic Apple

One thing I definitely need to get better at is drinking more water. I didn’t drink any pop or tea or anything with sugar in it, but then I also didn’t drink any water all day. Need to get into that habit.