Losing fat and building muscle

Nutrition Another clean day in the books. Tomorrow would make it 6 days without a cheat, which is about as long as I like to go. I have the kids this weekend and my daughter has a birthday party to go to at a pizza place, so I plan on having a slice of 5. We all fell asleep early this afternoon, so if you are looking at my food log, that explains then nearly 5 hour gap between meals. I actually woke up because my stomach hurt from not eating. I've been doing this for so long that I don't think I could last long doing the 3 square thing. Here are a few pics I took last night Iron Rest day today. I wanted to take the kids for a walk, but my daughter is sick and it's pretty chilly out here, so I decided against it. It's leg day tomorrow, so an even better reason to have a cheat day. I love leg day and hate it all at the same time. Life There is a HUGE mulch pile that is on fire in a town called Helotes, which is right outside the San Antonio city limits. When I say huge, I mean huge. It's 400ft long by 80ft high. I live maybe 15 miles from it and you can smell the smoke all the way over here. Anyway, its been burning for a few weeks I guess and is about 3 miles from my kids house. I really think that is the reason why my daughter has been feeling sick the last week. Here is an article talking more about it. I hope something gets done about it sooner than later. They say if left alone, it could take up to a year to burn out. Random Here is a video I took of the fire today. The wind was really blowing, making the flames even greater. Workout None Diet 9:00 AM Natural Peanut Butter,Crunchy 2 tbsp 210 16 6 8 2 1 Vanilla Whey 1.5 scoop 165 2.75 1.5 39.5 0 1.5 12:00 PM Medium Eggs 2 egg 140 8 2 12 0 0 Lean Turkey Sausage 4 oz 140 6 4 18 0 0 Natures Own Whole Wheat Bread 2 slice 120 2 22 8 2 4 4:45 PM Ground Chicken Breast 8 oz 240 8 0 48 0 0 Rye Bread 2 slices 220 2 42 8 4 2 7:30 PM Bison 8 oz 440 22 0 46 0 0 Spinach Leaves 2 cups 10 0 1.5 1 1 0 9:30 PM Natural Peanut Butter,Crunchy 2 tbsp 210 16 6 8 2 1 Vanilla Whey 1.5 scoop 165 2.75 1.5 39.5 0 1.5 Calories Fat Carbs Protein Fiber Sugar Totals 2060 86 87 236 11 11 Percent 37% 17% 46% Water 4 Liters Sleep 6 Hours Jason

This calculator will tell you how many grams of protein,fat,and carbohydrates are needed based on the macronutrient ratio selected. Determining the best ratio isn't an exact science, so experiment to see what works best for you.

Nutrition Bumped up my calories a bit today. I'm not sure why, but I felt hungrier today. It seemed like the next meal couldn't come soon enough. The store where I usually purchase my dextrose for my post workout shake, has been out for a few weeks now. I was looking for substitute for it today, when I stumbled across a package of pitted dates. I have never eaten a date before, but I knew they had a high GI (glycemic index) value, so I figured I would give them a shot. They tasted great! I'm really looking forward to my next lifting day so I can taste them again. Iron Arm day today, one of my faves. I prefer doing dumbbell shoulder presses seated, but the benches at my gym are really low. It makes it tough to get enough leverage to swing your arms up properly, so I've been sticking to standing presses. It was pretty a pretty standard workout, lots of super and tri sets. I could see the veins in my arms pumping as I walked out. I love that. Life The time between semesters is killing me! I can't wait until January 16th so I can start up again. I guess if I had an actual job it wouldn't be as bad, but the boredom is getting to me. I even went bowling this afternoon to try and kill some time. I scored a 133, which is really good for me. It's amazing how much better I do when I'm not 3 pitchers of beer deep,lol. Tomorrow will definitely be a more eventful day. I have a computer side job in the morning, orientation at the physical therapists office at 11am and then my daughter has an appointment at 3pm. Which reminds, me...I better start preparing my food for tomorrow. Random Thought about adding a new section here to put stuff that doesn't necessarily fall into the nutrition/iron/life categories. Not sure what all it will contain, but I can guarantee it will be random :) Here is a video demonstrating how to fit 1 days worth of calories into 1 meal. Workout Dumbbell Shoulder Presses: 90lbs x 10 x 8 x 8 Lateral Raises: 40lbs x 10 x 10 x 8 Rear Delt Flys: 100lbs x 12 x 12 x 12 Upright Row: 65lbs x 10 x 8 Tricep Dips: 45lbs x 10 x 10 x 10 Barbell Curls: 70lbs x 7 x 6 *The exercises below were done as Tri-Sets* Zottman Dumbbell Preacher Curls:40lbs x 8 x 8 Dumbbell Preacher Curls:40lbs x 8 x 8 Hammer Curls:40lbs x 8 x 7 Tricep Pushdown(Underhand Grip): 60lbs x 8 x 8 Tricep Pushdown w/rope: 60lbs x 8 x 8 Tricep Pushdown(Regular Grip): 60lbs x 8 x 6 Lying Triceps Extension: 65lbs x 10 x 8, superset with Close Grip Bench: 65lbs x 10 x 9 Workout Time:61 Minutes Diet 8:30 AM Vanilla Whey 1.5 scoop 165 2.75 1.5 39.5 0 1.5 11:30 AM Vanilla Whey 1.5 scoop 165 2.75 1.5 39.5 0 1.5 Dates 80 g 240 0 62 2 6 58 12:30 PM Extra Lean Ground Beef 6 oz 225 7 0 37 0 0 whole wheat rotini 1 cup 210 1 44 7 6 2 2:45 PM Oatmeal 1/2 cup 150 3 27 5 4 1 Nat Peanut Butter Crunchy 2 tbsp 210 16 6 8 2 1 Vanilla Whey 1 scoop 110 1.5 1 23 0 1 5:00 PM Extra Lean Ground Beef 3 oz 112 3.5 0 18.5 0 0 Banana 1 small 93 1 24 1 2 20 7:30 PM Extra Lean Ground Beef 3 oz 112 3.5 0 18.5 0 0 Baked Potato 1 medium 220 0 50 4.5 4.5 0 10:00 PM Medium Eggs 3 egg 210 12 3 18 0 0 Calories Fat Carbs Protein Fiber Sugar Totals 2222 54 220 222 25 86 Percent 22% 40% 40% Water 4 Liters Sleep 9 Hours Jason

Nutrition I got my body fat measured at the gym today, 9.8% @ 185lbs. My abs are clearly visible, but I'm not quite there yet. I've been keeping a good amount of size believe it or not, so I don't mind if it takes a little while longer. Iron Went to the gym to do back today. I LOVE pullups and was all motivated to knock some out when I got into the gym. As I walked in, I noticed a couple of guys doing squats in the rack where the pullup bar is. I hadn't done lat pulldowns in forever, so I decided it was the closest thing, so I knocked out 4 sets x 100lbs x 10 reps and it felt really good. I could actually feel it hitting my triceps pretty good. I guess this was due to the diagonal angle of the pull motion instead of the vertical of the pullups. Either way, I liked it. Not enough to replace pullups, but it was good to change it up. Life It was 3 years ago today, that my son was born. For years, I told myself that if I ever had a son, I would name him after my grandfather, Salvatore Francisco. For a good part of her pregnancy, my wife agreed. A month or so before he was born, she changed her mind and wanted to go with something else. Being a HUGE Beatles and John Lennon fan in particular, I really had my heart set on naming him Lennon. I mentioned this to her and didn't get a no, but a hell no,lol. Still wanting to name him after a Beatle, I suggested naming him Harrison, as in George Harrison and she loved it. Of course now, when people hear his name, they say "Harrison, like Harrison Ford?" Anyway, he's a great kid, loves anything and everything to do with cars and has the most beautiful blue eyes. Here is a quick video I took at his birthday party this past Sunday. Happy Birthday Harrison Diet 8:00 AM 6oz Extra Lean Ground Beef 10:30 AM 1.5 scoops of Casein Powder 1:15 PM 2 scoops of Whey, 60g of dextrose 2:30 PM .5 cup of brown rice, 4 oz Extra Lean Ground Beef 5:00 PM 1.5 scoops of Casein Powder 8:00 PM 6oz Boneless Chicken Breast Jason

Nutrition Hit up the grocery store this morning and made my new fridge very happy. 10lbs of chicken breasts, a six pack of steaks to name a few. I stepped on the scale this morning and weighed in at 188. That was clothed, with shoes on. That would make it 6lbs down in the past 2 weeks, right on schedule. Progress is great for motivation. Maybe I'm just lucky, but I never hit the so called plateau that alot of people run into. The only time I stall is when I knock off and drink or miss workout. Iron I usually like to keep my workouts short and sweet, but today ended up being one of my longer ones in a good while. It was due to a combination of the fact that it was my favorite day, back and also because I had a not so good dream about Michelle before I went, really got me motivated and I didn't want to stop. Life That incident at work yesterday is still pissing me off. I wish I could go into details. I didn't get in trouble, no corrective action or anything, just a reminder. I have a spotless record in my nearly 3 years there and I would hate for anything to ruin that, especially when it comes review time or promotion conderation. My daughter has been doing really well the last month or so, I'm really proud of her. Supposedly it comes and goes in cycles, so luckily she's had a good run. She actually misses school and can't wait to go back. They say that is because kids like her need structure and school provides that. I finally cried thinking about Michelle today. I was cooking lunch and had the Depeche Mode 101 CD, when our song came on. The song is called "Somebody" and in my opinion is one of the most beautiful songs ever written. I thought of our relationship, while mouthing the words and tears began to stream down my face. I wasn't bawling or anything, I guess it was just finally hitting me. Here are the lyrics in case you've never heard them. I want somebody to shareShare the rest of my lifeShare my innermost thoughtsKnow my intimate detailsSomeone who’ll stand by my sideAnd give me supportAnd in returnShe’ll get my supportShe will listen to meWhen I want to speakAbout the world we live inAnd life in generalThough my views may be wrongThey may even be pervertedShe’ll hear me outAnd won’t easily be convertedTo my way of thinkingIn fact she’ll often disagreeBut at the end of it allShe will understand me I want somebody who caresFor me passionatelyWith every thought andWith every breathSomeone who’ll help me see thingsIn a different lightAll the things I detestI will almost likeI don’t want to be tiedTo anyone’s stringsI’m carefully trying to steer clear ofThose thingsBut when I’m asleepI want somebodyWho will put their arms around meAnd kiss me tenderlyThough things like thisMake me sickIn a case like thisI’ll get away with it Video of the Day Having fun with a hula hoop Click for video Did you know? Besides Somebody, my favorite Depeche Mode song is Never let me down again. Workout Pullups: 10 x 8 x 6 x 5 1 Arm Dumbbell Rows: 65lbs x 10 x 10 x 10 (reps each arm) Superset with Reverse Crunches: 10 x 10 x 10 Incline Lever Row(close grip): 70lbs x 7 x 6 x 5 x 4 Pullovers: 170lbs x 6 x 5 x 4 Barbell Curls: 70lbs x 7 x 6 x 5 Hammer Curls: 40lbs x 8 reps x 8 sets x 30 seconds between sets (20lbs each arm) Forearm Curls: 30lbs x 20 x 20 x 20 Reverse Forearm Curls: 20lbs x 12 x 8 x 7 Stomach Vacuums: 3 sets x 20 seconds Workout Time 63 Minutes Diet 8:00 AM Beef Fajita 3 oz 153 9 0 17 0 0 Corn Tortilla 2 tortillas 84 1 18 2 2 0 12:00 PM On's Whey Vanilla Protein 2 scoops 220 2 4 40 0 0 Dextrose 30 g 112.5 0 30 0 0 30 1:45 PM Chicken Breast 5 oz 170 4 4 30 0 1 Brown Rice 42 g 150 1 32 3 1 0 Egg Beaters 30 g 15 0 0.5 3 0 0 4:00 PM Boneless Chicken Breast 6 oz 180 6 0 36 6 0 Brown Rice 42 g 150 1 32 3 1 0 Spinach Leaves 2 cups 10 0 1.5 1 1 0 6:00 PM Roast 6 oz 299 10 48 Zucchini 2 cups 58 0 14 5 2 0 8:30 PM On's Whey Vanilla Protein 2 scoops 220 2 4 40 0 0 Nat Peanut Butter Crunchy,Laura Scudder 16 g 105 8 3 4 1 0.5 Calories Fat Carbs Protein Fiber SugarTotals 1927 44 191 184 14 32Percent 21% 40% 38% Water 5 Liters Sleep 7 Hours Jason

Nutrition Can't wait to buy my usual whey this weekend. My dad bought me some the other day from Wal-Mart and while it's better than nothing, it tastes like crap. I guess beggars can't be choosers. For fun, I added up todays calorie intake. It came in around 1700, about 600 shy of where I like to be on a cut. Since I'm only doing this for 2 weeks, I don't think it will harm me. If I did this for a few months, muscle loss would definitely occur. I know how my body works and my body needs more food. Iron Off day today. It's going to be leg day tomorrow and I'm not looking forward to it. I haven't done any direct leg work in forever and I'm sure I'll be walking funny for a few days after. Life Not a whole helluva lot going on in my life right now. It's pretty much go to the gym, work, work some more, go home, work some more, sleep. I finally got broadband at my house. I haven't had internet at home in a few years believe it or not. I can do alot of after hours work at home through the VPN, so it's much better than having to drive into work at all hours. All was good until I suddenly lost my connection. I messed with it for a bit and then called their tech support. After an hour, they determined it was a problem with the modem. I had only had it a week or so. I had to go return it yesterday and get a new one and thankfully it worked. Video of the Day Todays clip was taken by my daughter, so excuse the shakiness. It also shows the fact that I need to get them toy boxes asap. Click for video Did you know? The American Pie trilogy is an American classic. Workout none Workout Time n/a Jason

Nutrition I bit the bullet the other day and asked my dad if he could meet me at the store to pick up some groceries. Thankfully he said yes. I picked up more tuna, a bunch of cans of spinach, some pasta, brown rice and a tub of whey. It turns out that there is a refridgerator at work that they are getting rid of and it's mine once I go and pick it up. It will be great to be able to eat chicken,salmon,beef again. I'm going to try and pick it up in the next few days. Iron Did chest and biceps today. It went really well. I'm sure I will be feeling it in the morning. I didn't overdo it on the weights used, because I didn't want to hurt my shoulder again. Over time, I'll get back up to the level I was at before. I even did some direct forearm work which I haven't done in forever. By the time I was done, I had to use all my strength just to open the door to leave the gym. Life I'm doing a lot better than I was a week ago. My mind is no longer consumed by her and if I do happen to think of her, I immediately think of something else, usually my kids. I had a really good conversation with a friend at work the other day. Turns out he was in almost an identical situation as I was. His advice? Stay positive and realize that time is the key to getting over this. Couldn't agree more. I didn't update this yesterday because Thursday night was the longest day ever. I was scheduled to do some updates to several servers at 11pm. What should have been a 2 hour job, turned into an 11 hour job. Things didn't come back up like they were supposed to and it took a team of us to get everything back up in running by around 10am Friday morning. I was able to get a few hours sleep, but felt pretty out of it the rest of the day. I guess the best way to learn is to break stuff,lol. I got an email the other day from a reader who said he enjoyed reading this and that it inspired him. That made my day and aside from giving me a place to rant and rave, that is the reason I enjoy writing this. Video of the Day Living room handstands. Click for video Did you know? I'm going to practice handstands every day until I'm able to do handstand pushups. Workout Incline Dumbbell Press: 100lbs x 10 x 7 x 7 x 6 Flat Dumbbell Press: 120lbs x 6 x 5 x 5 x 4 Dumbbell Flies: 60lbs x 6 x 7 x 5 x 5 Concentration Curls: 30lbs x 6 x 5 x 5 (reps per arm) Slow Barbell Curls: 65lbs x 7 x 5 x 5 Workout Time 45 Minutes Jason

Nutrition Diet should be very interesting the next few weeks. I'll have around $20 for food until the 17th. I forsee lots of rice and tuna in my future. I need to get out from under this damn black cloud,lol. Iron I'm up to date with my gym membership, so I'm going to hit it up tomorrow morning. I spent a good part of the weekend doing bodyweight exercises, namely pushups. I remember being unable to do even 1 diamond pushup a few years back. Now, I'm up to 15 in a row. GREAT exercise. Life The reality of life without Michelle is starting to sink in. She called this morning while husband was out taking the kids to school. She swears up and down that she is not getting back with him and they haven't done anything physical...I dunno. The fact that he is still staying with them just hurts, just like the fact that we dated for over a year and she never got divorced. I'm afraid the damage has already been done and it's time to move on. Video of the Day My son sampling an "Atomic Fireball" candy. Click for video Did you know? Being alone sucks Workout None Workout Time N/A Diet Not enough. Need to go to the store tonight. Jason

Nutrition Day 3 of eating clean in the books. The thing with me is that if I screw off on diet/exercise, I gain fat fast, but when I really focus, it comes off just as quickly. I have set myself a small goal of eating completely 100% clean until April 1. Now this doesn't mean that at midnight on April 1, I will pig out, I just have found it easier to take baby steps in order to reach the ultimate goal. This applies if you have 20lbs to lose or 200. Start small and enjoy the ride. Iron Did a full body workout at home with my resistance equipment. This time I added something knew. Since I had so much fun doing prisoner squats the other day, I decided to make them a bit more challenging. When I hit the down movement, I jumped up as high as I could and then continued the reps. I was able to do 3 sets of 10 and felt exhausted afterwards. Now that I have a house, I've been thinking more and more about building a home gym. Home gyms and commercial gyms both have their pros and cons. My gym is at least 20 minutes from my house now, so if I worked out at home, I could just roll out of bed and do it. Of course I wouldn't have near the amount of equipment that a real gym has, but I was thinking about it and I've never touched half the equipment at my gym. I have a 2 car garage that would work nicely. I'm going to keep going to my gym for a while as I start buying things. I figure a power rack, bench, dumbbells and free weights would be a great start. Life Didn't sleep much last night. I had scheduled change controls to do maintenance on a few servers. The first was scheduled at midnight and the second was at 6am. Of course things never seem to work out like they are supposed to. I had a hard time getting connected to the network last night and didn't get done with my work until after 1:30. I set the alarm for 5:30 so I could work out and do my other job at 6:00. The alarm went off and I snoozed until 6:15. I started my work and while it was doing its thing, I worked out. Turned out pretty well actually. My daughter took her first karate lesson yesterday and it didn't go so good. Evidently the instructor was raising his voice while telling them to get in line and to stand up straight and by the time it was over, she was crying. With all the stuff going on the past few months, she has turned very sensitive. We are going to look into putting her into violin instead, so hopefully that will work out better. I was at work, so didn't get to go, but her mom was there and said she was upset after karate because she thought I would get mad at her. That made me feel bad. I have NEVER pressured her into doing anything she didn't really want to. She is just the type that wants to please so much that I guess she feels like she let me down. When I talked to her, I just told her that I was proud of her that she at least tried it and then quickly turned the conversation to violin lessons. She was fine by the time we hung up. Never a dull moment. Video of the Day Todays clip is a few silly tricks I've learned over the years. Click for video Did you know? Soccer is the one sport that I thought I was actually really really good at. Unfortunately, they didn't offer it in middle school, so I stopped playing. Workout Full body resistance bands.Abs Workout Time 25 Minutes Diet 6:45 AM On's Whey Vanilla Protein 2 scoops 220 2 2 46 0 0 Dextrose 30 g 112.5 0 30 0 0 30 7:45 AM Sliced Chicken Breast 5 1/2 oz 150 3 3 25 0 3 Banana 1 Medium 108 1 28 1 2.5 25 10:30 AM Boneless Chicken Breast 6 oz 180 6 0 36 6 0 Broccoli Spears 55 g 25 0 4 3 2 1 Chili Beans 1/3 can 140 1 23 7 7 0 1:30 PM Boneless Chicken Breast 4 oz 120 4 0 24 4 0 Broccoli Spears 55 g 25 0 4 3 2 1 Chili Beans 1/3 can 140 1 23 7 7 0 4:30 PM Boneless Chicken Breast 4 oz 120 4 0 24 4 0 Broccoli Spears 55 g 25 0 4 3 2 1 Chili Beans 1/3 can 140 1 23 7 7 0 7:30 PM On's Whey Vanilla Protein 1 scoop 110 1 1 23 0 0 Nat Peanut Butter Crunchy,Laura Scudder 32 g 210 16 6 8 2 1 Calories Fat Carbs Protein Fiber SugarTotals 1826 40 151 217 46 62Percent 20% 33% 48% Water 5 Liters Sleep 5 Hours Jason

Nutrition I found a copy of my foodlog, so I decided to plug in the numbers for today. It came in at 1865 calories, which is a little low for me. At least I was able to thaw out some chicken breasts last night. I made enough for today and tomorrow, which will save me some preparation time. Iron No resistance training today. I woke up feeling somewhat sore this morning, which is a good thing. I'm going to get some cardio in this evening by taking a nice walk around the neighborhood. Life I got my first real taste of sys admin life yesterday. I hardly ever take my lunch hour. Since I eat so often, I usually just skip it and eat at my desk. Yesterday my daughter had an appointment with her new counselor at 2 pm, so I decided to use my lunch hour to attend it. I'm salary, so I don't have to punch in/out and rarely let management know I'm heading out to lunch. Anyways, when I get out of the appointment I have voicemail saying that our file server went down. Long story short, a technician for Dell had to be dispatched and I had to stay with him and help out until around 8:30pm. Turned into a long day, but I knew that going into this. I was just glad we were able to get it back and running without losing any user data, that would have been a bad thing. I'm still learning my job, so I want to make sure everything runs as smoothly as possible. Video of the Day Today's clip is a tour of my new office Click for video Did you know? I watched the sitcom "The Office" for the first time on the plane ride from Chicago. I laughed my ass off. Workout Cardio Workout Time 45 minutes Diet 7:30 AM Turkey Breast 5 oz 175 2.5 5 25 0 5 Whole Wheat Tortilla 2 tortillas 100 4 22 10 16 0 10:00 AM Turkey Breast 5 oz 175 2.5 5 25 0 5 Whole Wheat Tortilla 1 tortilla 50 2 11 5 8 0 Trail Mix 2 oz 260 18 25 10 8 14 1:30 PM Boneless Chicken Breast 4 oz 120 4 0 24 4 0 Broccoli Spears 55 g 25 0 4 3 2 1 Nat Peanut Butter Crunchy,Laura Scudder 32 g 210 16 6 8 2 1 4:00 PM Boneless Chicken Breast 4 oz 120 4 0 24 4 0 Broccoli Spears 55 g 25 0 4 3 2 1 Planter's Peanuts 7/8 oz 145 13 4.5 2 6 1 6:30 PM Boneless Chicken Breast 6 oz 180 6 0 36 6 0 Broccoli Spears 55 g 25 0 4 3 2 1 Planter's Peanuts 7/8 oz 145 13 4.5 2 6 1 8:30 PM On's Whey Vanilla Protein 1 scoop 110 1 1 23 0 0 Calories Fat Carbs Protein Fiber SugarTotals 1865 86 96 203 66 30Percent 42% 21% 44% Water 5 Liters Sleep 7 Hours Jason

Nutrition Day 1 of eating clean completed. Goals for the rest of this week include getting more fibrous vegetables and logging my meals into my spreadsheet. The house I moved into recently came with a stove...a gas stove. I haven't cooked on one of these since the early 90's. I'm going to have to learn to cook all over again if last night was any indication. I was going to cook up some brown rice for today. It must have taken 15 minutes for the water to boil. I usually would cook my rice for around 30 minutes, then check to make sure there is enough water. Last night, I checked around 20 minutes and all the water was gone and I burned the hell out of it. I put the same amount of water in that I normally did...don't know what went wrong. By this time it was already getting late and I knew I wouldn't be able to stay awake for 30 more minutes, so I just went to bed. Can't believe I forgot to pack my rice cooker when I moved! Iron Any resistance band workout today. This time I added an exercise for legs. Prisoner squats. The first set of 20 was easy enough. By the 3rd set, it felt like I was lifting a ton of weight. It's a really good exercise, so if you don't have equipment, consider looking into it. Life For as long as I can remember, members on my dad's side of the family has met up on Monday nights. My dad's side of the family is small in numbers, but we are really close. I don't have any first cousins on that side, so my sister and I were (and still are) always spoiled. Naturally, this has passed down to my kids. Over the years, the number of people who go has declined, due to death or old age, but it's always something to look forward to. It is the main reason why I chose Monday for the day I get my kids every week. I'm finally getting broadband internet access again! The cable guy is coming over on Wednesday to hook it up. Kind of ironic how I work in IT, but haven't had internet for a few years. With my new position, it requires alot of late night work from home and having to drive in at midnight got old pretty quick. I decided to pass on getting cable tv for the moment. I figure it's too easy to get lazy, plus my kids get enough of that at their moms house. I'd rather them find other ways to pass their time. Video of the Day Todays video is scenes from a typical monday night get together at my uncles house. Click for video Did you know? I never tried asparagus until a few years ago, now it's one of my favorite vegetables. Workout Full body resistance band workoutAbs Workout Time 30 minutes Diet 6:30 AM 2 scoops On's whey vanilla30g dextrose 8:30 AM 5oz chicken fajita2 corn tortillas 12:30 PM 4 oz Turkey 3:30 PM 4 oz Turkey 6:00 PM 4 oz Chicken Breast1oz almonds 8:30 PM 1 scoops On's whey vanilla1 oz almonds Sleep 7 hoursWater 5 liters Jason

Nutrition Back in town and back on my mission for single digit bodyfat. I don't have a refridgerator yet, so it makes planning meals the night before impossible. I have some chicken in Michelles freezer, so I want to thaw some out and cook them when I pick her up for work in the morning. Iron I have my kids until tomorrow morning, so it's not possible to make it to the gym and be at work on time. I dug up my resistance band equipment and did a nice 30 minute full body workout this morning. They work great for chest, shoulders and arms, but it's impossible to do too much leg work with them. I'm 6 feet tall and they just don't stretch far enough. Life I got back in town Friday afternoon. That 3 hour Chicago to San Antonio flight is brutal. I always seem to get stuck in the middle seat and the person in front of me always seems to recline there seat back. At least the plane had TV screens, so it wasn't too incredibly boring. I was anxious to get home though. I was out there almost 2 weeks and that's the longest I've been away since I was in the Army. I spent most of Friday with Michelle and then picked up my kids for the weekend bright and early on Saturday morning. They seem to be enjoying the new house. It's great for them to have their own room and a backyard to play in. I really hate when people tell me "you're so quiet". They say it like it's a bad thing. I would much rather be quiet than be a blabbering idiot like they are. As Michelle and my family can attest to, I'm far from quiet, I just choose when to make comments I guess. Besides, it makes me mysterious,lol. Video of the Day Todays video is from my resistance band workout this morning. Click for video Did you know? Yesterday was my mom's 52nd birthday and I completely forgot. Workout Full body using resistance bands Workout Time 30 minutes Diet 6:00 AM 2 scoops On's Whey Vanilla/30g dextrose 8:00 AM 3 oz chicken fajita on corn tortilla 10:30 AM Protein Bar 1:30 PM 4 oz lean brisket 4:00 PM 4 oz lean brisket 7:00 PM 4 oz turkey Sleep 6 hoursWater 6 liters Jason

February 20, 2006 Nutrition I had a pretty full day today, so my eating suffered a bit. I didn't eat too bad, I just didn't eat enough. I'm coming down the homestretch of my trip, so I want to make this week count. Iron No workout today, I walking at least 5 miles yesterday, so that was plenty. I'll hit the gym tomorrow. Life I had quite an interesting weekend. The video of the day explains. In case you are on dialup and can't download it, I ended up in D.C. after all. I was heading to Atlantic City, but looked at the wrong directions. The next thing you know, I was in Delaware. I headed down to D.C. Saturday night and stayed until Sunday evening. Holiday today, so I went down to the local mall to look for some stuff for my kids. As I was walking around, I noticed a hair salon. I was in dire need of a haircut, so I stopped in. Here are the results. Video of the Day My trip to Washington D.C. It's about 2 minutes long and 8 megs. It may be better if you right click and save it. Click for Video Did you know? This is the first time I've been without my long sideburns in at least 5 years. I'm already planning on growing them out again. Workout None Workout Time N/A Diet Steamed RiceChicken with Broccoli Jason

February 16, 2006 Nutrition Another ho-hum day nutrition wise today. They had eggs at the hotel this morning, but they were cooked with cheese and onions, so I passed. I ended up grabbing a bowl of Wheaties and an apple. I stopped by the nutrition section of the grocery store this morning in hopes of picking up some whey. They must have had 20 different varieties of soy protein, but absolutely no whey. Iron I'll spare you the details, but last night, I didn't go to sleep until after 4 a.m. For the record, I wasn't out partying or anything, just on the phone. Anyhow, when the alarm went off at 7 to go workout, I forced my eyes open long enough to change it to 8 and went back to bed. Believe it or not, I'm sore as hell from Tuesdays workout, so it probably wouldn't have been to productive. I WILL do it tomorrow morning, for sure. Life I found the text file containing my blog template, so I'll be posting in my "usual" format from here out. Weekend is coming up and I'm still not sure what all I'll be doing. I want to drive up to Easton after work tomorrow to go by the Crayola factory. I could care less how Crayons are made, but they have a store that I'll be able to pick up some presents for my kids. I found out there is a bus not too far from work that makes a bunch of trip to Manhattan and back throughout the day. I'm going to take that instead of driving up there. It's less than $40 round trip, so it would be cheaper than having to pay for gas, tolls and parking. It drops me off at the Port Authority, which I believe isn't too far from Times Square. I'm going to try and plan it out ahead of time so I'm not going way out of my way. I've already seen just about all of the touristy stuff, so the things I want to do for sure are hit up Chinatown and Little Italy for food and shopping, go by the Dakota Building again and then maybe check out a museum or something. If I'm not too tired from Saturday, I'd like to hit up Philly on Sunday as I've never been. I'm really into history and there is plenty of it their. Video of the Day How I really spend my evenings on my business trip. Click for video Did you know? I got lost driving to the gas station this evening. Instead of pulling over for directions, I drove for 45 minutes Workout None Workout Time N/A Diet 8:30 am Wheaties/skim milk/apple 11:00 am 6inch Turkey,ham,roast beef on whole wheat 1:30 pm 6inch Turkey,ham,roast beef on whole wheat 4:00 pm Clif protein baralmonds 7:00 pm Club salad Jason

The cardio equipment in the fitness center was full, so I went back to my room and did some ab and core work. Overall, I don't feel too sore from yesterdays workout, with the exception of my chest. Flys always do that to me. While I'm thinking about it, is it spelled flies or flys? Anyways I didn't eat nearly enough today. I just wasn't hungry. They didn't have eggs at the hotel this morning, so I had a few slices of sausage, whole wheat bread and some wheaties. The rest of the day, I had a few protein bars, some pepper steak with steamed rice and then a turkey sandwich for dinner. Did I mention that I can't wait until I can eat real food again? Workwise, this trip has been pretty good so far. I've learned some things and more importantly, I've been able to interact more with the team. I am the only sys admin that is not in the PA location, so I get kind of left out sometimes. It's good to know people on a more personable level, that way it's not so bad calling them at 3am to ask what the hell I need to do. Todays video is of me without a shirt, showing what happens when you screw off for a month. Click for video Jason