Feb 25

022509 WeightMy weigh in this morning was 175.6. After my run my weight was 175.0 which is higher than I expected.

I am really looking forward to breaking into the 174’s so I am going to do a bike and Bowflex workout today also.

There are 3 days left and not much chance I can break into the 160’s before the end of the month but I should be able to hit the 160’s by March the 8th.

I am going through the Diet Guide in the Precision Nutrition system binder I got with my Precision Nutrition System that I purchased last week.

Here is what their site says about the diet guide.

Diet Guide
Diet GuideThis is your comprehensive guide to diet and nutrition. Put aside all the tips, tricks and gimmicks you’ve heard over the years. Forget everything you’ve been told about nutrition and learn the right information from scratch – in one complete, beginning-to-end system that fills in the blanks and puts everything into proper perspective.

With the Precision Nutrition Diet Guide, everything is covered, from food selection to meal timing to nutrition program design. You will learn everything you need to know to lose fat or gain muscle. You’ll set your goal in the beginning, and you’ll learn exactly what to do to achieve it.

Everything is organized according to it’s importance in the grand scheme of things, and nothing is left to chance. You will walk away knowing exactly what you need to do to build the body you want.

It is short at 38 pages and not as much information as I expected. I plan on doing a report on it later. You will be seeing some changes my meals. I will now be eating fats with every meal. You can see the change in my below lunch.

I am cutting the 1 cup of milk out of my each of my two shakes and making my protein meal portions smaller. This is to make more room for calories from fats. I am also planning on taking a new BCAA shake before my fasted cardio every morning.

I am returning my Dymatize Nutrition BCAA, which is in tablet form, and going with Xtent from Scivation. The Xtent gives you 9.5g of BCAA in a flavored 13g servicing. With the Dymatize Nutrition tablet product I had to take 16 tablets to get 2g of BCAA.

Also I am going from 2 portions (1 cup) to 4 portions of vegetables per meal. In my lunch today I when with 1 cup of corn as corn is 160 calories per cup where for example spinach is 20, broccoli is 30, and cauliflower is 25. Yes I am low of vegetables.

6.5km run: 51:19

022509 Workout ShakeWorkout Shake 175 Calories:
1 cup of water 0c
1 cup of skin milk 90c
22g of GNC ISO Whey Protein 85c

022509 BreakfastBreakfast 445 Calories:
1 cup of water 0c
200g of chicken breast 200c
2 cups of baby brussel spouts 160c
1 cups of papaya 55c
1/4 cup of plain fat free yogurt 30c

022509 ShakeMorning Shake 197 Calories:
1 cup of water 0c
1 cup of skin milk 90c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

022509 LunchLunch 388 Calories:
1 cup of water 0c
100g of wild Pacific salmon 100c
1 cup of sweet corn 160c
1 tbsp almonds 53c
1 tbsp avocado 35c
1 tbsp extra virgin olive oil 40c

20km bike: 57:47

022509 DinnerDinner 555 Calories:
1 cup of water 0c
90g of wild Pacific salmon 90c
2 cup of broccoli 40c
150g of lettuce and tomato salad 35c
100g Fat Salad 390c

1760 calorie day.

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