Official Start: Cut 10/08/12

Dang... I guess I have to start cutting again since I've gained some weight.
I feel like I'm around 15~18% body fat right now at 190lb.
I'm only going to cut for 7 weeks and start my bulk for the winter.
It's going to be exciting!

06/06/12 Wednesday

8:38 - woke up

8:45 - 23 min jog

9:15 - Meal 1: omelette (2 whole eggs, 3 egg whites, 2 slices of turkey ham, seasoning, onions, bell pepper), 1 apple, 2 whole wheat bread

12:30 - Meal 2: pork, veggies, 1 bowl of brown rice

1:50 - Workout: high intense cardio/abs

3:10 - Meal 3: protein shake (2 scoops of whey protein, water), 1 banana

5:30 - Meal 4: homemade chocolate cake (1 whole egg, 4 egg whites, 1 tbsp of baking cocoa powder, vanilla extract, 4 tbsp of splenda, 11/2 scoops of whey protein, 1 tbsp of baking powder)

8:30 - Meal 5: beef stir fry (veggies, beef, seasoning, tapatio)

10:50 - Meal 6: mini chocolate muffin (3 egg whites, 1 tbsp of baking cocoa powder, 4 tbsp of splenda, 1 tbsp of baking powder, 2 scoops of casein protein, water)

Weighed in at 177lb this morning, hopefully I'll drop back to 175lb tomorrow. I think I'm not dieting right in regards to cheat days. I should only have a cheat meal once a week and maybe one full cheat day every month or so. It's just so hard gaining and losing weight each week without any changes in my physique. Gotta keep myself motivated not to binge or anything like that. Let's go!

06/04/12 Monday

8:30 - 21 min jog

9:08 - Meal 1: omelette (2 whole eggs, 2 egg whites, 2 slices of turkey ham), 1 apple, 2 whole wheat bread

12:30 - Meal 2: marinated beef, 1 bowl of brown rice, veggies

3:05 - Meal 3: protein shake (2 scoops of protein, water), 1 banana

5:45 - Meal 4: sandwich (chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

8:25 - Meal 5: teriyaki chicken, veggies

11:25 - Meal 6: chocolate cake

I forgot to weigh myself this morning. I'll probably be around 180~182lb tomorrow morning since I ate so much on Saturday. I was a monster today when I was workin out. Felt pretty amazing. I feel puffy for some reason... don't know why. I'll look into it. I'm gonna start incorporating cardio after my weight lifting sessions to burn extra fat since my glycogen levels will be lower at that time. Looking forward to losing more weight this week.

05/31/12 Thursday

I honestly forgot exactly what I ate today, but it should be similar to any other day of the week. about 6 meals, with alotta protein from foods and limited carbs and fats, etc. I weighed in at 177, but when I was working out, I looked a lot leaner and defined, implying that I've lost fat, but I'm retaining some water weight. I think I'm going too crazy with my diet, and also realized that I can't keep this up forever. I've decided to add legit cheat days to look forward to each week to motivate me to push myself. They will be around saturday or sunday of each week, I'm just gonna see how this works out.     I'm actually contemplating whether or not I should start bulking because bulking is so much easier than cutting, since I can a just a bit looser on my diet. Whatever I decide to do, let's remember this is a long term goal, not short term. Even right now I've only been doing this for about a month. Let's do this Seyoon! Keep it up

05/30/12 Wednesday

7:15 - Woke up for a jog, approx. 20 min

7:55 - Meal 1: omelette (2 whole eggs, 2 egg whites, mushroom, seasoning), 2 whole wheat bread, 1 apple

10:50 - Meal 2: sandwich (1 chicken breast, 2 whole wheat bread, 1/3 avocado, tapatio)

1:50 - Meal 3: 2 quesadillas (2 chicken breasts, 2 whole wheat tortilla, fat free cheese)

3:40 - Workout: abs/high intense cardio

4:50 - Meal 4: protein shake (11/2 scoops, almond milk, banana)

7:45 - Meal 5: stir-fry (1 chicken breast, green beans, mushroom, broccoli, pasta sauce, seasoning), chicken from el pollo loco

10:30 - Meal 6: chocolate mini cake (11/2 scoops of casein, 4 tablespoons of splenda, 1 whole egg, 3 egg whites, 1 tablespoon of peanut butter)

That cake was friggin bomb. It actually tasted like a cake this time lol. I felt pretty tired today from all that work I had. I think I'm eating too little to support myself. I should start adding in the extra meal after my post workout shake. Anyways, I was 176lb this morning. I think I'll be 175lb tomorrow and maybe 174lb by sat. Seeing improvement in my overall definition makes me feel great haha.

05/28/12 Monday

8:35 - Woke up for a jog, approx. 20 min

9:20 - Meal 1: omelette (2 whole eggs, 3 egg whites, mushrooms, 1 slice of turkey ham, seasoning), 2 whole wheat bread, 1 apple

12:15 - Meal 2: 1 bowl of brown rice, pasta sauce (Rago meat sauce, ground turkey, onions, mushrooms, seasoning)

1:35 - Workout: legs/biceps

3:00 - Meal 3: protein shake (11/2 scoops, almond milk), 1 banana

5:50 - Meal 4: sandwich (1 chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

8:25 - Meal 5: stir-fry (2 chicken breasts, 1/3 avocado, green beans, broccoli, mushroom, onions, bell pepper, seasoning)

11:25 - Meal 6: mini chocolate cake (1 whole egg, 4 egg whites, 1 cup of almond milk, 2 tablespoons of splenda, 11/2 scoops of casein, 1 tablespoon of peanut butter)

I weighed in at 178lb today, probably from binging on saturday. Hopefully I'll lose the water weight by tomorrow. So far I've been dropping 2lb per week, and if I keep up this pace, I'll be around 170lb in 3 weeks. Can't wait til I finally reach the unreachable 170lb haha.

Beginner Workout Routine: Shoulders

Shoulders! I personally do these because I want bigger shoulders since I have small ones... people generally get shoulders worked out from chest and back exercises so yea w/e

1. Shoulder Press: 5x10
2. Lateral Side Raises: 5x12
3. Upright Rows: 5x12
4. Bent-Over Reverse Flys: 5x12
5. Shrugs: 5x10

Bigger shoulders make you look buff so just do em lol. 40 sec rest between sets and 2 min rest between workouts. Remember to focus on the muscles that you are trying to build. Don't work your muscles but build em.

5/16/12 Saturday

9:55 - Woke up for a joy, approx. 20 min

10:38 - Meal 1: omelette (2 whole eggs, 4 egg whites, mushroom, 2 slices of turkey ham, seasoning), 2 whole wheat bread, 1 apple


Weighed in at 175lb this morning FINALLY!

05/25/12 Friday

I forgot what I did and ate yesterday... but I ate about 5 meals with a post workout meal.

I weighed in at 176lb and worked out like a boss. My back felt like a beast yesterday xD

I'll post up what I do today for sure.

05/24/12 Thursday

7:00 - Woke up for a jog, approx. 20 min

7:50 - Meal 1: omelette (2 whole eggs, 3 egg whites, mushrooms, 2 slices of turkey ham) 2 whole wheat bread, 1 apple

10:30 - Meal 2: sandwich (1 chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

1:30 - Meal 3: chicken stir-fry (1/2 chicken, green beans, broccoli, mushrooms, seasoning, tapatio), 2 turkey meatballs

4:30 - Meal 4: pork stir-fry (pork, green beans, broccoli, seasoning, tapatio), 1 bowl of brown rice

6:30 - Workout: chest/biceps

7:30 - Post-workout: protein shake (2 scoops, water)

8:30 - Meal 5: chicken stir-fry (1/2 chicken, green beans, broccoli, mushrooms, seasoning, tapatio), 2 turkey meatballs

11:00 - Bedtime Snack: casein shake (2 scoops, water)

As you can tell, I try to get all my macros from whole foods. I love cooking, and I just feel like its a waste of space in my stomach to fill it up with shakes. It's really fun, satisfying, and worth the time spent cooking and preparing the meals. I'm going to try some new recipes and maybe start posting them on this blog. Anyways, I weighed in at 177lb this morning, close to 176lb. I had a big stomach ache in the morning for some reason... I'm not clear on why, but it went away after I ate Meal 1, so I'm guessing it's due to hunger? Regardless, another day filled with delicious meals coming up tomorrow. These days, I look more forward to food and cooking rather than working out and muscle growth haha.

05/23/12 Wednesday

8:30 - Woke up for a jog, approx. 20 min

9:15 - Meal 1: burritos (2 whole eggs, 3 egg whites, 2 slices of turkey ham, tapatio, 2 whole wheat tortilla), 1 apple

12:07 - Meal 2: 1 bowl of Go-Lean cereal with almond milk

1:40 - Workout: high intense cardio/abs

2:45 - Post-workout: protein shake (11/2 scoops, water), 1 banana, 1 whole wheat bread

5:00 - Meal 3: chicken stir-fry (11/2 chicken breast, green beans, broccoli, spices, tapatio)

5:45 - Snack: original size Strawberry Nirvana with whey protein at Jamba Juice

7:40 - Meal 4: salad (11/2 chicken breast, leafy greens, 1/3 avocado, broccoli)

10:30 - Bedtime Snack: casein shake (1 scoop, water)

Felt like I ate a lot today for some reason although in reality, I didn't. I guess since I started incorporating more veggies in my meals, I get more satisfied with my meals haha. I'm going to start cooking with variety from now on since it's actually very fun to cook. Instead of eating the same stuff everyday, it's good to add in some stuff here and there, and of course healthy stuff. For example, tomorrow I'm thinking about adding some mushrooms into my omelette and bell pepper into my stir-fry. I donno, I'll just try whatever I can find. By the way, I weighed in at 178lb this morning. Which probably means I lost some water weight. I drank tons of water today, and pissed quite literally every 30 min. Dang drinking water is hard. Anyways, I'm excited to cook and maybe I'll post up macros on the foods from now on? Too complicated xD

05/22/12 Tuesday

7:30 - Woke up for a jog, approx. 20 min

8:15 - Meal 1: burritos (3 whole eggs, 2 slices of turkey ham, tapatio), 1 apple

11:00 - Meal 2: sandwich (1 chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

1:30 - Meal 3: salad (11/2 chicken breast, 1/3 avocado, leafy greens)

4:20 - Meal 4: beef, 1 bowl of brown rice, leafy greens

6:00 - Workout: shoulders/triceps

7:20 - Post-Workout: protein shake (11/2 scoops, water), 1 banana

8:15 - Meal 5: stir-fry chicken (11/2 chicken breast, broccoli, green beans, seasoning, tapatio)

11:00 - Bedtime: casein shake (2 scoops, water)

Weighed in at 180lb this morning. I keep getting anxious to see results which isn't good. Gotta control my mind into expecting long term results. Still feeling great by the way. No tiredness while working out or just working. I'm going to see how things turn out at the end of this week.

05/21/12 Monday

8:40 - Woke up for a jog, approx. 20 min

9:20 - Meal 1: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat bread, 1 apple

12:15 - Meal 2: 6oz pork chops, 1 bowl of brown rice, leafy greens

1:40 - Workout: legs/biceps

2:30 - Post-Workout: protein shake (11/2 scoops, water), 1 banana

3:30 - Meal 3: 1 bowl of go-lean cereal with almond milk

6:00 - Meal 4: sandwich (1 chicken breast, 1/3 avocado, 2 whole wheat bread, tapatio)

8:30 -Meal 5: salad (1 chicken breast, 1/3 avocado, leafy greens)

11:20 - Bedtime Snack: casein shake (2 scoops, water)

Weighed in at 179lb this morning. I was 180lb yesterday morning. I decided to stop my nightly jogs because I'm losing weight way too fast. 3lb in 1 week was just insane. I'll eat the same without the cardio which will be an increase of around 300 calories. That's fine with me. Anyways, felt great today, no tiredness. I always forget to mention how much water I drink. I drink about 7L of water a day, which roughly equals 2 gallons. That's alotta water haha. Anyways, I hope this "no cardio" approach works out. I gotta remind myself I'm still testing things out, nothing is for certain.

Beginner Workout Routine: Back

You can tell how strong a person is by looking at their backs. I'd say a big back is one of the most intimidating things to have. It's just a personal opinion haha. Let's get to the workout!

1. Deadlifts: 5x10
2. Pull-ups: 5x10
3. Bent-over Rows: 5x10
4. Alternating Rows: 3x10 (each arm)

Rest time will be between 1 to 1:30 min between each set, and 2 min between workouts. Make sure you watch out for back injuries from doing deadlifts. It's hard to maintain good form as you go up weights, so try to master light weight first, then go on to heavier weights.

05/20/12 Sunday

7:05 - Woke up for a jog, approx. 20 min

7:45 - Meal 1: 3 eggs, 2 whole wheat bread, 1 apple

11:17 - Snack: 1 apple

2:10 - Meal 2: egg burritos (3 eggs, 2 slices of turkey ham, 2 whole wheat tortillas, tapatio), 1 banana

5:00 - Snack: silkworm, 1 apple

7:45 - Meal 3: failed egg omelette (egg whites, carrots, bell pepper, mushroom),  1/2 sweet potato, some watermelon

10:50 - Meal 4: casein shake (2 scoops, water)

I practically didn't eat anything today. Dang I felt so lazy with food for some reason. Didn't feel like eating a lot, so I kept it on a down low. Maybe it's because I ate KBBQ last night haha. I didn't even finish 1/4 of the egg omelette because it was just disgusting. I didn't run because I would be on an insane caloric deficit if I did. Tomorrow's a new day, a new start. Let's do this Seyoon!!!

Beginner Workout Routine: Chest

Oh yes... the chest! One of the "show-off" muscles haha
I used to concentrate on chest A LOT back in the days... but realized it's pretty useless.
Well anyways, here's the workout

1. Incline bench press: 5x10
2. Bench press: 5x10
3. Dips: 3x10
4. Push ups: 3xfailure

Rest time is 1 to 1:30 min between each set, and 2 min between exercises. This is a very simple workout. As I've mention in the title, it's a beginner's workout. As you progress, and get muscular, try doing other chest exercises such as cable crossovers, flys, etc. Chest is a pretty big muscle, since all of the exercises written above are compound movements, make sure you focus on the chest, rather than going through the motion.

Beginner Workout Routine: Legs

I consider leg workouts the most important when it comes to exercise and bodybuilding. There are many reasons why, and you can go ahead and do the research on your own. Here is a basic leg workout routine for beginners.

First, start off with warm-ups and stretching. People have different ideas on how to do this, so figure it out, and just do it. This process should take no longer than 10 minutes.

Now let's get into the actual workout!

1. Squats: 5x10
2. Stiff-legged Dead-lifts: 5x10
3. Leg-press: 5x10
4. Leg-curls: 5x10

Rest 1 min between each set and 2 min between workouts. This is only going to be 30~40 min long. You do not have to workout for hours to see great results.

I tend to do my leg workouts on Mondays since that is when I have the most energy and carbs from resting through the weekend. It's important to note that everyone is different. Do not think just because something is working on one person, it will work on you.

05/18/12 Friday

9:05 - Woke up, jog, approx 20 min

9:45 - Meal 1: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat bread, 1 apple

12:55 - Meal 2: it was a large meal. 1 chicken breast, 1 bowl of brown rice, leafy greens, a lot of granola with about 3 cups of almond milk

2:30 - Workout: back/triceps

4:05 - Meal 3: protein shake (11/2 scoops, water), 1 banana

7:00 - Meal 4: sandwich (1 chicken breast, 2 whole wheat bread, 1/4 avocado, tapatio)

10:50 - Meal 5: casein shake (2 scoops, water)

I felt extremely hungry around my 2nd meal, so I just ate a lot. I only got in 5 meals, but considering my 2nd meal was large, I'd say that's about 6 meals. Finally weighed in at 178lb this morning. Felt great through out the whole day. No tiredness, felt energized while working out. I guess my diet/workout is actually working! Remember Seyoon, this is a long term process, nothing short.

05/17/12 Thursday

7:30 - Woke up for a jog, approx 25 min

8:15 - Meal 1: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat bread, 1 apple

10:40 - Meal 2: salad (1 chicken breast, 1/4 avocado, leafy greens)

1:30 -Meal 3: little bit of eel, kimchi, lettuce, black beans, sandwich (1 chicken breast, 2 whole wheat bread, 1/4 avocado, tapatio)

4:30 - Meal 4: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat bread, 1 apple

5:50 - Workout: chest/biceps

7:10 - Meal 5 (part 1): protein shake (11/2 scoops, water), 1 banana

8:05 - Meal 5 (part 2): granola, soy milk

10:30 - Went out for a jog, approx 25 min

11:05 - Meal 6: casein shake (2 scoops, water)

I need more sleep! I was sleepy all day. Other than that, it was great working out and stuff. Lifted pretty heavy and steady. Weighed in at 179lb this morning. My body looks a lot more defined than before which tells me I'm losing fat. Hopefully I'll get a lot of sleep tonight!

05/16/12 Wednesday

6:30 - Woke up early to get ready for work. jogging for approx 20 min

7:10 - Meal 1: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat bread, 1 apple

10:00 - Meal 2: salad (1 chicken breast, 1/2 avocado, leafy greens)

12:50 - Meal 3: some marinated pork, 1 medium sized lettuce, seaweed, spinach

3:30 - Meal 4: sandwich (1 chicken breast, 1/2 avocado, 2 whole wheat bread)

4:40 - Workout: abs/high intense cardio

approx. 1 hour including bike ride to the gym and back

6:00 - Meal 5(part 1): protein shake (11/2 scoops, water), 1 banana

6:35 - Meal 5(part 2): sandwich (2 whole wheat bread, 3 slices of turkey ham, chunky peanut butter)

8:50 - Went out for a jog, approx. 25 min

9:30 - Meal 6: casein shake (2 scoops, water)

For some reason, I'm not sleepy or tired. Rather, I feel more energetic when I workout. Although I'm going for a caloric deficit, it seems like I'm actually not really low on calories. Maybe I should drop some more? Anyways, weighed in at 179lb this morning. I have to constantly remind myself that losing fat does not happen over night, or even over week. It happens through months and months of training! LET'S GO

05/15/12 Tuesday

7:30 - Woke up for a jog, approx. 25 min

8:15 - Meal 1: 3 eggs, 2 whole wheat bread, 1 apple

11:05 - Meal 2: salad (1 chicken breast, 1/2 avocado, leafy greens)

1:20 - Meal 3: sandwich (1 chicken breast, 1/2 avocado, 2 whole wheat bread, tapatio)

4:30 - Meal 4: some marinated galbi, leafy greens, 1 bowl of brown rice

6:00 - Workout: shoulders/triceps

7:25 - Meal 5: protein shake (11/2 scoops, water), 1 banana, 2 small strawberries, 2 peanut butter toasts

9:40 - Went out for a jog, approx 25 min

10:20 - Meal 6: casein shake (2 scoops, water)

Weighed in at 180lb this morning. Feeling great, just a little sleepy because of lack of sleep. I definitely need to fit in some more sleep. Felt like a boss working out today. I saw myself in the mirror with a sleeveless and I could definitely tell that I've lost fat/mass. The cool thing is, I am lifting more than before which indicates I didn't really lost muscle. Well now it's time to go to sleep! Another fulfilling day ahead tomorrow!

05/14/12 Monday

8:30 - Woke up for a jog, approximately 25 min.

9:10 - Meal 1: 3 eggs, 2 whole wheat bread, 1 apple

12:20 - Meal 2: some marinated galbi, 1 bowl of brown rice, leafy greens

1:45 - Workout

Legs/biceps

1. Squats: 10x10, 245lb, 50 sec rest
2. Alternating Lounges: 3x10, 2x50lb, 40 sec rest
3. Stiff-legged Deadlifts: 5x10, 2x85lb, 50 sec rest
4. Hack Squats/Bicep Dumbbell Curls Superset: 5x10, 270lb/35lb, no rest
5. Leg Curls/Hammer Curls Superset: 4x10, 90lb/35lb, no rest
6. Seated Bicep Curls Superset: 4x8, 25lb, no rest

Total workout time: 47min

3:10 - Meal 3: protein shake (11/2 scoops, water), 1 banana, 2 peanut butter toasts

6:05 - Meal 4: sandwich (1 chicken breast, 2 whole wheat bread, 1/2 avocado, tapatio)

8:45 - Meal 5: salad (1 chicken breast, leafy greens, 1/2 avocado)

11:13 - Went out for a jog, approx. 25 min.

11:45 - Meal 6: casein shake (2 scoops, water)

Felt great today. Weighed in at 180lb. Dropped 5lb of water weight in one day! Time to get back on track xD. I don't really feel tired for some reason. Maybe because I am eating right for once haha. I think my new goal was too crazy, so I decided to make it 2lb of pure fat every 10 days. Kind of excited!

05/13/12 Sunday

7:05 - Woke up for a jog

7:45 - Meal 1: 3 eggs, 2 whole wheat toasts, 1 apple

11:15 - Meal 2: 1 apple

2:00 - Meal 3: sandwich (1 chicken breast, 2 whole wheat bread, 1/2 avocado, tapatio)

4:50 - Meal 4: sandwich (3 slices of turkey ham, 2 whole wheat bread, spread of chunky peanut butter)

7:30 - Meal 5: salad (1 chicken breast, leafy greens, 1/2 avocado)

10:20 - Meal 6: casein shake (2 scoops, water)

I was so tired from yesterday. Barely got any sleep. Didn't really feel like eating today as you can tell by how much I ate. I practically ate like 2/3 or even 1/2 of what I usually eat. Weighed in at 185lb this morning, which indicated I'm retaining a lot of water from all the sodium and sugars I ate yesterday. Probably will get back down to 180lb in like 2 days. My new goal is losing 3 lb of pure fat every 10 days. Hopefully it'll work out xD.

05/11/12 Friday

8:00 - Woke up for a jog

8:45 - Meal 1: omelette (3 eggs, 2 slices of turkey ham), 2 whole wheat toasts, 1 apple

11:30 - Meal 2: 1 cup of almond milk, 2 cups of granola, 2 whole wheat bread

2:30 - Meal 3: salad (11/2 chicken breast, 1/2 avocado, leafy greens)

5:30 - Meal 4: sandwich (1 chicken breast, 1/2 avocado, 2 whole wheat bread, tapatio)

7:15 - Pre-workout: 1 banana

7:45 - Workout: back/triceps

8:30 - Meal 5: protein shake (11/2 scoops, water), 1 banana

11:20 - Meal 6: casein shake (2 scoops, water)

Ate only a little bit today because I was so busy. Didn't even have time to think about food. Hopefully I'll get in more food tomorrow. I weighed in at 180lb today... which isn't bad, but I think I'm losing weight too fast. Maybe I should raise my caloric intake or stop running. Anyways, I might not be able to post tomorrow because I'm way too busy. I'll try, but if I can't make it, I'll post up again on Sunday!

05/10/12 Thursday

7:30 - Woke up for morning jog

8:15 - Meal 1: 2 burritos (2 whole wheat tortillas, 3 eggs, 2 slices of turkey ham, tapatio), 1 apple

11:00 - Meal 2: chicken sandwich (1 chicken breast, 2 whole wheat bread, 1/2 avacado, tapatio)

1:00 - Meal 3: spicy pork, 1 apple - this meal was very small

4:30 - Meal 4: chicken salad (leafy greens, 11/2 chicken, 1/2 avacado) 1/2 bowl of brown rice, 1 banana

6:00 - Workout: chest/biceps

7:30 - Meal 5: protein shake (11/2 scoops, water), 1 banana, 2 toasts with peanut butter

10:20 - Went for a night run

10:55 - Meal 6: casein shake (2 scoops, water)

Felt great today! I was full of energy, no tired feelings. Even my workout was great. I pushed myself to the limit practically. Weighed in at 181lb this morning. Can't wait for my cheat meal on Sat xD. I'm becoming leaner and leaner each day!

05/09/12 Wednesday

8:00 - Woke up for a morning jog

8:35 - Meal 1: egg burrito (2 whole wheat tortilla, 4 eggs, tapatio), 1 apple

12:00 - Meal 2: 1 1/2 chicken breast, 1 bowl of brown rice, kimchi, 1 small salad

1:10 - Workout: high intense workout/abs

2:30 - Meal 3: protein shake (1 1/2 scoops, water), banana, 2 whole wheat toasts with peanut butter

5:30 - Meal 4: original strawberry nirvana (whey protein, daily vitamins), chicken sandwich (1 chicken breast, 2 whole wheat bread, 1/2 avocado, tapatio)

8:00 - Meal 5: chicken salad (1 1/2 chicken, 1/2 avocado, leafy greens)

11:00 - Meal 6: casein shake (2 scoops, water)

Weighed myself this morning and I was 182lb. I feel a lot lighter and fit now for some reason. I guess since I'm down to 13% fat it's natural to feel good haha. I started motivating myself with the phrase "Mind over State" whenever I got tired. It's working pretty good in my opinion. My goal isn't short term, but long term. I need to stop looking for immediate changes!

05/08/12 Tuesday

8:35 - Woke up to go for a 20 min jog

9:15 - Meal 1: 2 egg burritos (whole wheat tortilla, 3 eggs, tapatio), and 1 fuji apple

12:35 - Meal 2: chicken salad (1/2 avocado, 11/2 chicken), and 1 fuji apple

4:30 - Meal 3: chicken sandwich (2 whole wheat bread, 1/2 avocado, 1 chicken, tapatio), and 1 banana

5:50 - Workout: Shoulders/Triceps

7:20 - Meal 4: protein shake (2 scoops, water), 1 banana, and 2 peanut butter toasts

9:40 - Went out for a jog

10:20 - Meal 5: ON casein (2 scoops, water)

I'm going to start this blog up again... Hopefully I won't stop like last time. I'm not going to write my workouts because it takes up too much time, just my diet.

I couldn't eat that much because of work. It was busy today so time didn't allow me to eat a lot. I would've gotten 6 meals in but... yea... haha. I'll get in more food tomorrow. Currently weighing 183lb and my goal is to get down to 175lb by gaining muscle.

03/17/12 Day 6: Saturday

9:40 - Woke up... but didn't feel like running because it was raining.

10:15 - Breakfast: turkey ham omelette, 1 apple, 2 toasts.

12:00 - Lunch: brown rice, kimchi-jjigae, bu-chim-gae, chicken breast.

1:20 - Snack: 1 slice of bread.

5:00 - Snack: turkey ham egg burrito, 2 toasts with peanut butter.

7:00 - Pre-workout: 1 banana

7:20 - Worked out a bit. Didn't really do much because it was a crappy day and didn't feel like lifting that much. Only about a 30 min session with light weight lifting.

8:30 - Post Workout: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk)

11:30 - Casein Shake (1 scoop + water)

Rain ruined it. Didn't feel like doing anything today so yea... you can tell by what I wrote down. Not much. Didn't eat junk though so I'm happy! Forgot to weigh myself in the morning... probably still around 185lb. Will work harder tomorrow!

03/16/12 Day 5: Friday

9:00 - Morning jog, about 20 min.

9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.

12:50 - Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk).

1:45 - Went to go workout. Worked out my back and triceps.

Back/Tricep Workout

1. Lat Pulldown: 5x10 with 180, 195, 180, 165, 165lb
2. Dead-lift: 4x10 with 185lb
3. Cable Row: 5x10 with 140, 140, 130, 130, 130lb
4. One handed Cable Row superset: 3x8 with 60lb no rest
5. Extended Skull Crusher: 5x10 with 1 set with 80lb, rest with 85lb
6. Dumbell Skull Crusher: 4x10 with 30lb
7. Tricep extension: 3x10 with 120lb

50 sec rest between sets and 2 min between workouts. Ran 20min before and after for a total of 1 hour and 30 min workout. My lower back started hurting when I was doing the deadlifts so I had to stop. I guess my back hasn't fully healed yet from my last injury.

3:30 - Post-workout Snack: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk).

6:20 - Dinner: 6" Tuna Sub, 6" Black Forest Ham sub both with wheat bread, lettuce, spinich, onions, tomatoes. Tuna had salt and pepper while BFH had sweet onion dressing.

9:00 - Had another 6" BFH sub. Same as above.

12:00 - Casein Shake (1 scoop + water)

Weighed 185lb this morning. I guess 185lb is my regular weight now since my water weight is gone. Hoping to drop to 183lb legitly this week. Gotta eat healthy without any junk! I'm striving for no cheat meal this week. My knee pain is back... I feel like I'm running too much. I should slow down on the running and try more Circuit training.

03/15/12 Day 4:Thursday

9:00 - Morning jog for 20 min.

9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.

12:50 - Snack: 2 toasts with peanut butter, 1 apple, 1 protein shake (1 scoop + milk)

4:10 - Lunch: brown rice, chicken breast, leafy greens, kongnamul.

5:30 - Went to go workout. Worked on chest but couldn't do as much because I was sore from Tuesday.

Chest/Abs Workout
1. Bench Press: 5x10 with 185-195-205-195-185
2. Incline Bench Press: 5x10 with 165-175-175-175-165
3. Close Grip Dumbell Press: 3x10 with 50lb
4. Incline Dumbell Flys: 3x10 with 45lb
5. Upper Cable Flys: 3x10 with 45lb
6. Lower Cable Flys: 3x10 with 35lb
7. Weighted Twists/Leg Raises superset: 3x20/3x10 with 35lb
8. Dumbell Side Bends superset: 3x10 with 70lb no rest each side
9. High Knees/Burpies superset: 3x10 no rest

About 30~40 sec rest between each set and 2 min rest between workouts. Didn't take too long, maybe about 40~50min? Didn't have my phone with me so I couldn't check the time.

6:50 - Post-workout Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk)

9:50 - Dinner: brown rice, bulgogi, lettuce.

11:50 - Casein shake (1 scoop + water)

My shoulder pain is still there... I guess I gotta just wait it out? I'll have to check it out later. Didn't feel that great working out today because I didn't get to do my usual amount. Felt like I could do more, but didn't want to hurt myself by overdoing it. I weighed 184.5 today... felt great in the morning. I didn't run today because my legs are way too sore, and kind of got lazy as well xD I'll make it up tomorrow!

03/14/12 Day 3:Wednesday

9:00 - Went for a morning jog, about 20 min

9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple

12:50 - Snack: turkey ham sandwich (peanut butter and lettuce), 1 apple

2:40 - Lunch: Beef strips, steamed veggies

3:20 - Snack: Jamba Juice (Strawberry Nirvana with whey protein and daily vitamin)

5:45 - Snack: brown rice with chicken breast

7:00 - Went to workout, but not intense weight-lifting because it was my rest day. Did some high intense cardio for about 10 min.

8:00 - Dinner: Naked Juice, turkey ham sandwich (peanut butter and lettuce), 1 banana

12:00 - Casein shake (1 scoop + water)

Visited UCSD today and walked A LOT. I felt pretty tired before I ate my first snack, which probably means I didn't eat enough in the morning. My eating schedule got jacked up because of the visit. Will work on eating a bit more throughout this week and gradually cut down. Weighed myself this morning and I was 186lb which is good. Hopefully I'll gain a bit of weight before I actually start cutting down actual fat because gaining muscle=natural fat destroyer.

03/13/12 Day 2: Tuesday

9:00 - Went for a morning jog, about 20min.

9:45 - Breakfast: 2 100% whole wheat toasts, 1 apple, and turkey ham egg omelette.

12:40 - Snack: 1 protein shake (1 scoop + water), 1 apple, a few sips from 30g protein naked juice.

2:30 - Pre-workout: granola bar.

3:00 - Went to workout, but wasn't really a workout. Fooled around with friends a bit. Kinda proud that I was still able to max 315lb on bench press. Tried to do 405lb on assisted incline bench press... but miserably failed haha.

3:50 - Lunch: 1 chicken Leg, and a bowl of salad.

4:40 - Felt like eating half of a chicken sandwich (avocado, 100% whole wheat bread, lettuce, tapatio).

5:10 - Finished the rest of the sandwich.

7:00 - Went to go do some actual workouts. Worked on Shoulders and Biceps.

Shoulders/Biceps Workout

1. This is kind of hard to explain... did supersets. 3 rounds of 3 workouts: 4 sets of Shoulder Press, 4 sets of Front Barbell Raises, and 4 sets of Bent Over Reverse Flys. Rest 10 sec each set, 1 min between each workout, and 1 min between each round. The reps should decrease with each set, so 12, 10, 8, 6.
2. Over the Head Cable Bicep Curls - 5x10 with 50lb.
3. Hammer Curls superset - 3x8 on each arm with 25lb and no rest.
4. Regular Curls superset - 3x8 on each arm with 25lb and no rest.

I was so tired from working out earlier, so I couldn't do as much as I did last time.

8:50 - Post-workout Meal: 1 turkey ham egg burrito, 1 protein shake (1 scoop + milk).

11:10 - Went for a night jog, about 20 min.

11:45 - Post-jog Snack: 1 Casein shake (1 scoop + water)

That's about it for today... I weighed 185lb in the morning. Dropping 3 lb in 1 day isn't good, but I'm guessing it's all water weight. I'm not too worried about it. My knee pain went away. I guess it was from doing squats? But my shoulder feels a bit weird and its probably due to maxing out today. I should probably be careful with using my shoulders. I didn't really get to eat a legit dinner today because of my messed schedule. I'll try better tomorrow!

03/12/12 Day 1: Monday

START OF MY STRICT DIET

8:45 - Woke up and jogged for about 20min.

9:45 - Something happened so I couldn't eat breakfast til now... Breakfast: 2 100% whole wheat toasts, 1 apple, and a turkey ham omelette.

12:40 - Snack: drank 1 protein shake (1 scoop + milk) and ate 1 apple

3:20 - Lunch: ate a chicken sandwich with avocado, lettuce, and 100% whole wheat bread, and banana.

4:00 - Went to 24 fitness to work on my legs

Leg Workout

1. Squats - 10x10 with 235lb
2. Stiff legged Deadlifts - 5x10 with 90lb dumbells
3. Hack Squats - 5x10 with 320lb
4. Leg Curls - 5x10 with 90lb
5. High Knees/Body Squat superset - 5x10 each with no rest in between sets

NOTE: 50 sec rest between each set and 2 min rest between workouts.
About a 45 min workout

5:20 - After-workout Snack: 1 protein shake (1 scoop + milk) and ate 1 banana.

8:00 - Dinner: 1 Bowl of Brown Rice, Kongnamul, Myulchi, Bulgogi, Tapatio.

10:40 - Went for a jog, around 20 min.

11:00 - Night Snack: 1 Casein Shake (1 scoop + water)

Hmm... that's about it for my day as far as my diet goes. I feel some minor pain on my left knee, I better watch out and pay close attention. I'll see what happens next week with my knee. Hopefully it'll get better.
Oh! and btw, I weighed myself in the morning and I was 188lb. My ultimate goal is to drop to 175lb permanently in a healthy way, not the way I used to where I lost like 30 lbs in 2 weeks and gained it all back in a short while.

03/11/12 Day 0: Sunday

Start of my fitness blog... going for 7 weeks of strict diet!
Hopefully I'll be successful :c)