Tuesday, August 12, 2014

Jim's new food program!

Jim made me a new eating program. The headline is: Eat more and eat more consistently!
He said I'm not getting nearly enough carbs, or protein, or even fat! I need to be more consistent and have all three of these at every meal. Plus add in some more vitamins: a multivitamin, vitamin D, more Fish Oil, more magnesium, probiotics, and on and on!

So, I came home for dinner Tuesday, 8/12, and had:
Protein: 3 Applegate Organic hot dogs (24g protein)
Carbs: 1 onion, sauteed in walnut oil plus half handful of blueberries
Fat: above mentioned saute oil plus 10 almonds.
Also had a couple tsp of almond butter before bed.

Wednesday, 8/13
Morning Supplements: Vitamin D, 4 Fish Oil,
Breakfast: 3 egg scramble with one bell pepper and one small onion sauteed in walnut oil, and 14 almonds. Also 1 candy fruit slice.

Big giant bowl of salad, including spinach, mixed greens, onions, pickled onions, bell peppers, asparagus, squash, feta cheese, eggs, bacon crumbles, 4oz salmon and balsamic vinaigrette.

1 hamburger patty, plus Elijah's leftover (5oz total?), a little mayo on top
about 10 grapes, lettuce and cabbage salad with tortilla chips,

Total of about 100oz of water. Not quite enough...
Night supplements: 3 ZMA, 4 Fish Oil, 1 Curcumin, 1 Melatonin

Thursday, 8/14
Morning Supplements: Vitamin D, 4 fish oil, 1 tsp of CALM Magnesium in water
Breakfast: 14 almonds, 1/3 sweet potato, 3 egg omelet and 3 slices of bacon
Lunch: Steak Salad
Snack: Pack of Justin's almond butter, small bag of kettle brand potato chips, 1-2oz of trail mix
Dinner: 2 4oz hamburger patties, 1/3 sweet potato dipped in goat cheese and olive oil appetizer, 1 candy fruit slice, about 10 grapes
About 100oz of water, maybe a bit more
Night Supplements: 4 fish oil, 3 ZMA, 1 curcumin

Tuesday, August 5, 2014

Bio Signature Food Log

I met with Jim this morning. He did the caliper skin fold tests and took my "before" measurements. The idea is that the relative amount of fat in different parts of your body (eg pecs vs. hamstrings vs. calves) gives an indication of why your body is holding onto extra fat. For some, it may be imbalances in hormones, others genetic, others not enough carbs (go figure!)

He asked me to keep a food log for a few days. So here goes:

Tuesday, 8/5
Morning supplement - 1.5g Fish Oil, EPA/DHA -- 3 caplets
Breakfast - Skipped.
Snack - Builder's Bar from vending machine at work
Lunch - Spinach and mixed green salad (about two handfuls) with associated veggies and 4oz (2/3 fist?) of Salmon
Snack - Nugo Organic bar
Workout with Zack - Handstand and stretching!
Dinner (about 90 minutes after workout) -  Radishes and small bit of goat butter, 12 potato chips, lamb shoulder (1 fist), salmon gravlox, 3 glasses of white wine
Nighttime supplements 
3 caplets Fish Oil (Nordic Naturals)
1 pill: Schiff Melatonin Ultra. 300 Tablets. 3mg Melatonin + 25mg L-Theanine + 25mg GABA + Chamomile & Valerian Extracts
3 caplets: ZMA

Tuesday night sleep: Fell asleep between 10:30-11, woke up at 6am.

Wednesday, 8/6
Sat in front of "Happy Light" for 15 minutes in the morning
Morning supplement - 3 caplets Fish Oil
Breakfast - 3 egg scramble with onions and green peppers (half a handful?), 2 slices of bacon
Snack - 1.5oz Spicy Salami
Lunch - Farmer's hash with Corned Beef at Portage Bay Cafe. This consists of a big bowl of root veggies (I asked for no potatoes), some diced Corned Beef (maybe 2-4 oz) and 3 eggs sunny side up.
Snack - Nugo Organic bar
Dinner - 8oz Grass fed ground beef and 1 white onion, sauteed in a bit of walnut oil. 3 Glutino gluten free crackers dipped in Goat cheese and olive oil appetizer (maybe 1oz of appetizer). Water with raspberry Crystal Light powder. 1/4 cup (1 bowl) frozen blueberries with some Redi Whip whipped cream topping
Workout: Didn't workout today, but did three sets of active pigeon stretch and then 30 minutes at the bottom of the squat while watching TV.
Supplements - 3 capsules Fish Oil, 3 caplets ZMA, skipped the Melatonin
Notes: I was exhausted all day at work. Started to feel better after dinner.

Wednesday night Sleep: Fell asleep between 10:30-11pm, slept through the night except one wake up, woke up at 6:30am

Thursday, 8/7
Sat in front of "Happy Light" for 10 minutes
Morning Supplement: 3 Fish Oil
Breakfast: 3 egg scramble with onions and peppers, 3 slices bacon
Lunch: Spinach and mixed greens salad with 1tbsp-1/8 cup (ish) of pickled onions, green peppers, curried cauliflower, asparagus, eggs, sheep feta, bacon crumbles. Balsamic vinaigrette dressing. Topped with 4oz salmon
Snack: Nugo Organic bar
Workout with Zack: Pushing and Pulling! Finished with 3 reps of inclined bench (4010 Tempo) at 75kg.
then did Mobility class with Zack.
Dinner: 30 minutes after workout. 1/2 lb ground beef, 1 white onion, two glasses of Crystal Light. 2 glutino gluten free crackers dipped in olive oil/goat cheese yummy appetizer.
Supplements: 3 Fish Oil, 3 ZMA, 1 Curcumin
Notes: felt much less tired today. Maybe no alcohol = better sleep ?!?

Thursday night Sleep: Fell asleep between 11-11:30, woke up a couple times throughout the night. Woke up for good at 6am.

Friday, 8/8
Sat in front of "Happy Light" for 12 minutes
Morning Supplement: 3 Fish Oil, 1 Curcumin
Breakfast: 3 egg scramble with onions and peppers, 2 slices of bacon
Lunch: 1.5oz of Salami and a medium bowl of chili.
Snack: Nugo Organic bar
Dinner: 2 large chicken kabobs, some quinoa salad, and several slices of salami. Several glasses of wine.
Nighttime supplements: 3 Fish Oil, 1 Curcumin, 3 ZMA.
Medicine: Zyrtec

Saturday, 8/9
Slept in, no Happy Light.
Morning Supplement: 3 Fish Oil, 1 Curcumin
Workout: Andy's Mobility Class, lots of shoulder and ab work. Plus active pigeon stretch and some squat holds
Brunch: El Diablo omelet (3 eggs, chorizo, goat cheese, onions, peppers, jalapenos), and a side of bacon.