Sunday - 10/28/07
Daily checklist, completed items checked off
- woke on time
- took morning supplements
- completed exercise routine
- had breakfast
- took morning w/food supplements
- took shower
- brushed teeth
- had mid-meal one
- had lunch
- took mid-day w/food supplements
- brushed teeth
- had mid-meal two
- had dinner
- had mid-meal three
- brushed teeth
- in bed on time
exercise routine
16 ounces water prior to workout
20 minutes of cardio on recumbent stationary bicycle (4 full cycles of intensity)
15 minutes of cardio on free-standing heavy bag (3 cycles of intensity)
breakfast
370 calories
1/2 cup southwestern eggbeaters as omelet with 1/4 cup fat free cheddar cheese, and 2 tbsp salsa
1 cup organic cereal with 1/2 cup organic 2% milk
16 ounces water
mid-meal one (brunch)
170 calories
1 MyoPlex Lite pre-mixed protein shake meal replacement
16 ounces water
lunch
345 calories
1 egg, cheese and turkey sandwhich (1/2 cup southwestern eggbeaters, 1 slice 2% american cheese, 1 serving lean turkey meat, on 100% whole wheat bread)
16 ounces water
mid-meal two (linner)
270 calories
1 Clif Builder’s Protein meal replacement bar
16 ounces water
dinner
405 calories
1 serving (4), 100% whole wheat pancakes w/ vanilla whey protein powder mixed in
– 1 tbsp smart balance margarine
– 1/4 cup reduced fat maple syrup
1/2 cup of southwest egg beaters, scrambled
16 ounces water
mid-meal three (brinner)
270 calories
1 Clif Builder’s Protein meal replacement bar
16 ounces water
totals
1830 calories plus 112 ounces water
notes and excuses
You got up late again today, but you knew that was going to happen. Tonight you go to bed on time, and get up on time tomorrow. Start the week strong, and finish it strong as well. Your calorie intake was a little low today by about 170 calories, but that’s OK, just don’t make a habit out of it, you need your nutrition.
You did the 15 minutes on the heavy bag! Great work. Also good job on increasing your effort on the 9s and 10s for the bike.
pep talk
Monday is the first day of the week, and it’ll be a good day, you’ll start strong, and finish strong, you are going to let go of the rat race, your going to let go of the worries that make no difference to Monday. Move forward, always keep moving forward!
You can do this.
rich Says:
October 29th, 2007 at 4:11 am
great job!
Mike Stickel Says:
October 29th, 2007 at 11:05 am
Are you going a full seven days a week now? Wow! I’m impressed! How does that work with the routine? Just add an extra cardio day?
Keep up the great work James.
jmathias Says:
October 29th, 2007 at 11:09 am
Hi MIke, yeah I’ve switched the exercise routine, to the following;
Monday: Chest, Shoulders and Traps (13 sets each). 10 minutes intense cardio (stationary bike)
Tuesday: Quads and Hamstrings (13 sets each). 10 minutes intense cardio (stationary bike)
Wednesday: 20 minutes intense cardio (stationary bike) plus 15 minutes on the punching bag.
Thursday: Back, Calves and Abs (13 sets each). 10 minutes intense cardio (stationary bike)
Friday: Biceps, Triceps and Forearms (13 sets each). 10 minutes intense cardio (stationary bike)
Saturday: 20 minutes intense cardio (stationary bike) plus 15 minutes on the punching bag.
Sunday: 20 minutes intense cardio (stationary bike) plus 15 minutes on the punching bag.
I plan to change it up every four weeks to keep my body guessing and moving forward. I’ll be updating the exercise list on this page each time I change it.
Diana Says:
October 30th, 2007 at 8:11 am
Seems like a good routine and you’ve definitely set yourself up for success.
Your breakfast omelette sounds really good. I might have to give that a try myself.
Keep up the great work!
jmathias Says:
October 30th, 2007 at 8:47 am
Hi Diana, So far it’s a great routine, it’s really helping shake things up.
The omelette is delicious and it is super nutritious as well.