Andrew's blog

Day 91 - 09.23.08

Still taking it a little easy, trying to get back into lifting after the glute issue and I almost wonder if I pulled it or maybe it just tightened up or got strained.  At any rate, better safe than sorry.

Food

• Breakfast: smoothie = 3/4 cup raspberries, 3/4 cup strawberries, 1/2 cup homemade granola, 1 cup skim milk, 1/3 cup nonfat plain yogurt, 1 scoop whey
  
• Snack: 1 handful almonds, 1 cup broccoli
  
• Lunch: 6oz baked chicken breast, salad (mixed greens, tomato, corn, peas, edamame, cottage cheese, 1 tbs lowfat lowcal dressing), 1 orange
  
• Snack: 1 pc string cheese, 1 apple
  
• Post-workout Snack: protein shake (8oz water, 1 scoop whey, 1 scoop glutamine), 1 banana
  
• Dinner: 1/2 kashi pizza
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: Modified HGM phase 1 (3x10 dumbbell bench, 3x12 squat press, 3x15 lat pulldown, 3x12 seated row, 3x8 dumbbell deadlift, 1x10 shoulder press, 3x12 tricep extension), 45 min walk

Day 90 - 09.22.08

Food

• Breakfast: 2 eggs, oatmeal w/ 1 scoop whey
  
• Snack: 1 handful almonds, 1 pear
• Lunch: 6oz grilled chicken breast, salad (greens, corn, peas, tomatoes, cottage cheese, 1 tbs lowfat lowcal dressing)
  
• Snack: 1 pc string cheese, 1 apple
• Dinner: rice & beans (brown rice, beef tenderloin, kidney beans, tomato, onion, garlic, olive oil)
• Snack: 3/4 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: walked 45 mins (taking it easy on my pulled glute)

Day 89 - 09.21.08

Food

• Breakfast: 2 eggs, 1 piece toast (buttered), protein shake (1 scoop whey, 8oz water)
  
• Snack: 1 handful almonds, 1 pear
• Snack: Cashew cookie Larabar
  
• Lunch: turkey on whole grain w/ spinach, 1 tbs canola mayo, 1 tbs mustard
• Snack: 1 oz feta cheese, 1 banana
• (Cheat snack at movies): kiddie size popcorn (no butter flavoring or salt added), 1 small caffeine-free diet pepsi
  
• Dinner: Salad (6oz baked chicken, lettuce, spinach, tomato, sunflower seeds, 1 tbs lowfat lowcal dressing
  
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: walked 45 mins (taking it easy on my pulled glute)

Day 88 - 09.20.08

Food

• Breakfast: 1/2 cup oatmeal w/ 1 scoop whey mixed in, 1/3 cup nonfat plain yogurt
  
• Snack: 1 handful almonds
  
• Lunch: (cheat) 3 beers, turkey on whole grain w/ spinach, 1 oz feta, 1 tbs canola mayo, 1 tbs mustard
  
• Dinner: (bigger cheat, over for dinner with friends) 3 beers, 1.5 pcs lasagna, 3 pieces garlic bread, 1 brownie, 1 scoop vanilla ice cream
  
• Snack: 1/2 cup cottage cheese, 1tbs almond butter
  

Exercise

AM: None
PM: None (taking it easy on my pulled glute)

Day 87 - 09.19.08

Had to stop halfway through my workout today, felt like I had either a major butt cramp or a pulled glute.  it still hurts.

Food

• Breakfast: 2 eggs, 2 pcs turkey bacon
  
• Snack: 1 handful almonds, 1 pear
  
• Lunch: 6oz baked chicken breast, salad (mixed greens, tomato, broccoli, red & green bell peppers, cottage cheese, 1 tbs lowfat lowcal dressing)
  
• Snack: 1 pc string cheese, 1 pear
  
• Post-workout Snack: protein shake (8oz water, 1 scoop whey, 1 scoop glutamine), 1 banana
  
• Dinner: 1 beer, salad (mixed greens, tomato, cucumber, 1 tbs balsamic vinaigrette), tuna tapenade sandwich (Chunk light tuna salad over a tapenade of chopped artichokes, Kalamata olives and roasted red peppers with baby spinach leaves. Grilled on cracked wheat bread with aged cheddar cheese.)
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: Modified HGM phase 1 (3x10 bench, squat press, lat pulldown, seated row, deadlift)

Day 86 - 09.18.08

Food

• Breakfast: 1/2 cup oatmeal w/1 scoop whey mixed in, 1 apple
  
• Snack: 1 handful almonds, 1 pear
  
• Lunch: pizza (fresh mozzarella and eggplant... I had to pick from the general store at work unfortunately)
  
• Snack: 2 pcs string cheese, 1 apple
  
• Post-workout Snack:  1 banana, protein shake (1 scoop whey, 1 tsp glutamine, 8oz water)
  
• Dinner: rice & beans (brown rice, beef tenderloin, kidney beans, tomato, onion, garlic, olive oil, newmans own medium salsa)
  
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM:HIIT (sprint 30 sec, walk 30 sec, alternating 9x)

Day 85 - 09.17.08

Food

• Breakfast: 2 eggs, 1 pc whole grain toast lightly buttered
  
• Snack: 1 handful almonds, 1 apple
  
• Lunch: wrap (tortilla, spring mix, chicken, 2 tbs mayo, pecans, grapes), salad (lettuce, tomato, broccoli, corn, 4oz chicken, cottage cheese, 1 tbs lowfat lowcal dressing)
  
• Snack: 1 pc string cheese, 1 apple
  
• Post-workout Snack: protein shake (8oz water, 1 scoop whey, 1 scoop glutamine), 1 banana
  
• Dinner: salad (spinach and lettuce, tomato, sunflower seeds, 5oz chicken, 1 tbs lowfat lowcal dressing
  
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: Modified HGM phase 1 (3x10 bench, squat press, lat pulldown, seated row, dumbbell deadlift, cuban press, tricep extension

Day 84 - 09.16.08

Food

• Breakfast: smoothie = 1 cup skim milk, 3/4 cup raspberries, 1/2 cup strawberries, 1/2 cup homemade granola, 1 scoop whey
  
• Snack: 1 handful almonds, 1 pear
  
• Lunch: ravioli with meat sauce (spinach pasta filled with ricotta cheese, low fat beef sauce), salad (lettuce, tomato, broccoli, chicken, cottage cheese
  
• Snack: 2 pcs string cheese, 1 apple
  
• Post-workout Snack: protein shake = 8oz water, 1 scoop whey, 1 scoop glutamine
  
• Dinner: 3 pieces kashi pizza, 7oz baked chicken breast
  
• Snack: 3/4 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: HIIT (sprint 30sec, walk 30sec, alternating 8x)

Day 83 - 09.15.08

Food

• Breakfast: 2 eggs, 1 pc toast, 1 pear, 1/3 cup nonfat plain yogurt
  
• Snack: 1 handful almonds, 1 pear
  
• Lunch: sandwich = 2 pcs whole grain bread, turkey, red lettuce, 1 tbs canola mayo, 1 tbs stone ground mustard
  
• Snack: 1 apple, 1 pc string cheese
  
• Post-workout Snack: protein shake = 8oz water, 1 scoop whey, 1 scoop glutamine, 1 banana
• Dinner: Salad (spinach, tomato, 5oz baked chicken, 1 tbs lowfat lowcal dressing), leftover sauteed beets, 1 pc string cheese, leftover rice & beans
  
• Snack: 1/2 cup cottage cheese, 1tbs almond butter
  

Exercise

AM: None
PM: HGM Phase 1

Day 82 - 09.14.08

Food

• Breakfast: 1/2 cup oatmeal w/ 1 scoop whey, 1 pear, 1/2 cup yogurt
• 1 handful almonds, 1 cup broccoli
  
• Lunch: chicken burrito bol from chipotle (Red (Hot) Salsa,Corn Salsa,Black Beans,Chicken (4oz),Sour Cream,Guacamole (4oz))
• Snack: 1 pc string cheese
• Dinner: 8oz tenderloin steak, asparagus
  
• Snack: 1/2 cup cottage cheese, 1tbs PB
  

Exercise

AM: None
PM: 1.75 mi walk