Measurements 11/04/2007 Body Composition Pectoral: 13
Body Composition Abs: 34
Body Composition Thigh: 10
Total Body Composition: 20.1%
Tape Measure Bicep: 14
Tape Measure Chest: 42
Tape Measure Wasit: 38
Tape Measure Thigh: 18
Weight: 195
Goals: My goal is to reduce my overall body fat by 3% and increase my lean muscle mass. I am just beginning to train for a 1/2 triathlons my focus is on increasing my cardio endurance and strengthening my core an legs. I tend to lead a fairly healthy lifestyle during the week but overindulge on the weekends. My goal is to maintain a consistent diet for the full 7 days.
I have begun to reduce the portion sizes of the meals that I eat. I now try to limit my caloric intake to around 1900 per day.
For breakfast I typically have either a protein smoothie or bowl of Kashi cereal. For lunch I typically eat a turkey sandwich and some type of soup. I mainly eat chicken, pork, and lean ground turkey for dinner.
Since beginning the program, I have begun to eat 5 small meals per day and am focusing on portion size, adding vegetables, and not eating after 8pm.
This week I worked out 5 times. I lifted weighs 3 times and did a spinning and treadmill class at the gym. I need to reduce my alcohol intake on the weekends. I typically drink vodka tonics but have switched to rum and diet or vodka and soda.
I tend to travel during the week but a focused on maintaining a healthy diet while on the road. Again, my key focus is on portion size and eating 4+ servings of vegetables per day.
I have begun to drink 8 glasses of water per day.
This week I allowed myself a cheat meal of ribs at Twin Anchors as it was my b-day!!
I fell that eating meals per day gives me more energy. I am also focusing on making sue that I eat pre/post working out as this is vital to maintaining a healthy insulin level and rebuilding muscle.
This site is a good resource.
http://www.wheyoflife.org/faq.cfm
I have begun to reduce the portion sizes of the meals that I eat. I now try to limit my caloric intake to around 1900 per day.
For breakfast I typically have either a protein smoothie or bowl of Kashi cereal. For lunch I typically eat a turkey sandwich and some type of soup. I mainly eat chicken, pork, and lean ground turkey for dinner.
Since beginning the program, I have begun to eat 5 small meals per day and am focusing on portion size, adding vegetables, and not eating after 8pm.
This week I worked out 5 times. I lifted weighs 3 times and did a spinning and treadmill class at the gym. I need to reduce my alcohol intake on the weekends. I typically drink vodka tonics but have switched to rum and diet or vodka and soda.
I tend to travel during the week but a focused on maintaining a healthy diet while on the road. Again, my key focus is on portion size and eating 4+ servings of vegetables per day.
I have begun to drink 8 glasses of water per day.
This week I allowed myself a cheat meal of ribs at Twin Anchors as it was my b-day!!
I fell that eating meals per day gives me more energy. I am also focusing on making sue that I eat pre/post working out as this is vital to maintaining a healthy insulin level and rebuilding muscle.
This site is a good resource.
http://www.wheyoflife.org/faq.cfm
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