Mon 4/30/07

morning; 175.5#
1/2x gyro wrap, 1x liter water

noon;
15 mins elliptical (6min warm up, 8 mins HIIT), swissball abs, incline abs, 176#
1x salmon fillet, handful nuts, 1x liter water

???

dinner;
???

late night hang w/ da boys;
1x bottle wine, beef jerk

Sun, 4/29/07

noon;
gym @ 1pm
15 minutes elliptical, (3 sets x 7 reps) clean, front squats, bb shoulder press, jerk
175#, 1x apple
Korean ribs, meat

home made guacamole salsa, chips,

dinner;
1x small bowl rice, vietnamese spare ribs, fish, soup

late night hang out @ jeff,
2x beers, 2 pieces beef jerky

Sat 4/28/07

morning;
Henry's confirmation

afternoon;
Korean ribs, meat, grilled asparagus, noodles, water

nap

dinner; 8pm
grilled slices steak, shrimp, for spring rolls, 3x beer

Fri, 4/27/07

morning;
instant miso soup, handful nuts, 1x liter water

noon; (work appointment went late, no noon gym)
1/2x gyro wrap, 1x liter water

handful nuts, 1x diet pepsi

dinner; (6pm cheese cake factory)
2x mojito, grill ahi ahi, brocolili, fries, slice chocolate cake (split 3x way)

3x glasses red wine @ phil's house

Thur 4/26/07

morn; 173#
oatmeal, small handful nuts, 1x liter water

handful nuts, 1x liter water

noon;
3x games volleyball, 174#
1x can chicken noodle soup, handful nuts, 1.5x liter water

dinner; (6pm @ Artist)
clams in lemon grass soup, calamari, chicken wings, 2x beers

Wed 4/25/07

morning; 173.5# (nice~...)
1x green tea, oatmeal

handful nuts, 1x liter water

noon; (no gym, forgot shorts...damn)
Costco hotdog & soda combo (2x diet coke) , ate 3-4 sample items.

1x liter water, handful nuts & blueberry

dinner; (5:45pm)
crawfish, shrimp, 1x corn, 2x corona beers

7:pm -confirmation practice
9pm -1x apple, water, water

note**since dropping weight down to around 175, clothes have been looser and using one notch less on the belt....YES!

Tues 4/24/07

morning; 176.5#
note**got in office late today because turning in truck to autobody shop and car rental needed to be taken care of. I was starved but resisted the breakfast burrito from mexican joints.
10am chicken noodle soup, 1x liter water

11am handful nuts and 1/2x liter water

noon;
20 mins stationary bike, back (4 set x 5 reps), 176#, 1x apple

tuna - chicken salad, crackers, instant miso soup, 1x liter water

handful nuts, 1/2x liter water

dinner; (~5:pm)
1x miso soup w/ can tuna, 1x liter water

8:00pm - apple, 2x glass water

dinner;
tuna instant miso soup, 1x liter water

mon 4/23/07

morning; 176.5#
1x green tea, oatmeal, 1x liter water

handful nuts 1/2 liter water

noon;
20 mins elliptical (7 mins warm up, 10mins HIIT, 3 mins warm down), medicine ball squats, wall throw, swiss ball abs, burpees, 176#
1x banana, 1x chicken noodle w/ spinach soup, 1x liter water

handful unsalted almonds

dinner;
1.5x liter water, chicken spinach noodle soup, apple

sun 4/22/07

afternoon; (1:30pm)
egg, cheese, ham sandwich, house special potatoes, 4x coffee


1x liter water

7pm clams, mussels, shrimp, catfish 2x water

water, water

10pm 1x apple

Sat 4/21/07

morning; 177#
eel, egg don bori (japanese bowl), miso soup, pickled radish/diakon, water


late afernoon; 4:30pm- gym
10 mins elliptical (4 mins warm up, 6 mins HIIT)
clean, shoulder press, behind head shoulder press, squat, jerk

chicken spinach cheese tortilla wrap, 1x liter water

2x diet coke

11pm, eel at korean restaurant, lemon soju

Fir, 4/20/07

morning;
1x liter water, 1x oatmeal

handful nuts, 1x liter water

noon; rest day
1/3 of BBQ chicken, shrimp w/ vegetables, rice & noodles (2 item combo @ Chinese take out joint)

handful nuts & blueberries, 1x liter water

(4:30) 1/3 of BBQ Chicken, shrimp w/ vegetables from the chinese take out...but did not finish the rice n' noodles. 1x liter water

dinner; 6:30pm
split w/ 4 ppl- seafood hot pot, battered frog legs, clams in lemon grass, lemon broth, 1x bottle red wine

(~9:30pm) cheat/weakness moment- chocolate, 2x beer.

(~11:30pm) several deli slices turkey, instant noodles w/ shrimp and added turkey slices, 1x green tea, and water

Thurs, 4/19/07

morning; 174.5#
1x tea, 1x oatmeal, small handful of banana chips, 1x liter water

noon;
2x volleyball game, 2x chicken, spinach tortilla wrap, 1/2x liter water, 1x green tea

(3pm) handful nuts & blueberries, 1x liter water

dinner;
(5:15) 1x chicken, spinach tortilla wrap, 1x liter water

9:00 1x red wine, water, water

Wed 4/18/07

morning; 175 lbs
1x green tea, 1x oatmeal (w/ 1/2 packet lower sugar maple and brown sugar instant oatmeal) w/ very few blueberries, 1x liter water
note**took 4 attempts to make it in the microwave w/out it spilling out of bowl.

1x oat meal w/ 1/2 packet lower sugar maple & brown sugar instant oatmeal w/ very few blueberries, 1x liter water

1x chicken salad. note** was craving meat. getting hungrier quicker.

noon;
10 mins stationary bike (4 mins warm up, 5 mins HIIT, 1 min cool down), shoulders, hanging leg raises

(2:45pm) 1/2 Vietnamese sandwich, 1 liter water

(4:45pm) 1/2 Vietnamese sandwich, 1/2 liter water

1x basket golf driving range

(6:30pm) split 2 appetizers of w/ Mike - Ca Cha Thang Long (Vietnamese fish on sizzling place w/ chopped fennel on top) and fried Shrimp&Yams, served w/ roman lettuce mints to wrap and fish sauce for dipping. hot tea

water, water, water

Tues 4/17/07

morning; 175 lbs
2x green tea w/ brown rice, 1x (chili lime flavored) chicken breast spinach 1 slice cheese (fat free) wrap in tomato flour tortilla,

1x liter water, 1x (chili lime flavored) chicken breast spinach 2 slices cheese (fat free) wrap in tomato flour tortilla, small handful banana chips. note**I miss my mix nuts

1 liter water

noon;
25min elliptical w/ hand, swiss ball abs (2sets x 15rep, 2sets x 15rep w/ medicine ball), leg raises (3 set x 10reps L-leg raise on parallel bars). 175.5 lbs
1x chicken noodle w/ chili lime chicken breast and spinach, 1 liter water

tuna spinach cheese wrap 1x liter water

dinner;
1x chicken soup w/ handful spinach, 1x liter water

mon 4/16/07

morning; 176 lbs
1x green tea, oatmeal, 1x liter water

1x liter water, 1x tuna wrap

noon;
15mins stationary bike (HIIT for 5 minutes), clean and pres, with bradford/rocky presses
19 0z can chicken soup, handful banana chips, 1.5 liter water

1 liter water, trailmix bar, chicken salad.

dinner;
1x diet soda, can chicken noodle soup

Sun 4/15/07

noon; rest day
1x large bowl chicken pho~. 1x med bowl chicken meat

small bits of chicken breast, carrots and celery sticks, small bottle water

dinner; (8pm)
imitation crab meat w/ salad, buffalo wings, 1x green tea

water, water, water

Sat 4/14/07

morning; 175 lbs
1x medium starbucks cafe latte,

10:30am side salad, 1/2 turkey club, diet coke

afternoon;
catfish,sweet sour soup, 1/2 small bowl rice, 1x green tea

evening;
10 mins elliptical (HIIT), stiff leg BB deadlife, practice jerks, push (front & back head), 3sets x 7 reps dips & hanging crunches, 3 set x 7 rep DB chest,
176 lbs

dinner (8pm)
vietnamese meat loft, grilled chicken, pickled carrots & radish, cucumbers, 1x green tea

Fri 4/13/07

morning; 177
note** bought an exercise ball to use as chair in office (lower back problem)
(late morning 9:30am) 2x green tea, chicken wrap, handful nuts & banana chips

1x liter water, handful nuts & chips

noon;
10 min High Intensity Interval Training (HIIT) on elliptical, clean push, 3 sets x 5 rep hanging crunch and dips.

banana berry protein shake, (45 min later) 6 oz can tuna w/ 1/2 tortilla, 1 liter water
note**only finished 3/4 of tuna. too full. Am having dinner w/ friends tonight, will be eating too much food w/ red wine. Will try to keep amount of food eaten lower.

1/2 liter water

dinner;
1x bottle red wine, seafood hot pot, clams lemon grass, frog legs, fries

Thur 4/12/07

morning; 177 lbs
2x green tea, 1x chicken salad (3.33 oz) w/ crackers

1x liter water, handful nuts & banana chips

note** I'm starting to get more hungry through out the day. Possibly due to the smaller portions of meals I'm consuming through out the day.


noon;
2x volleyball, 177 lbs
1.5 liter water, 1/3 seafood soup
note** stomach is getting use to smaller portions. If I eat larger portions, then I feel bloated and weighted down. Loving the cold water.

1/3 seafood soup, 1 liter water

postwork;
1/3 seafood soup, 1 liter water, handful nuts & banana chips

home;
2x small bowls Chinese cabbage soup, fried fish

water, water, water

wed 4/11/07

morning; 177 lbs (20%BF) note**my TANITA weight/body fat scale may be inaccurate.
1x green tea, large bowl of seafood sour soup, 1x liter water

handful nuts & banana chips, 1x liter water

noon;
24 mins ET, practice hang power clean, push press (front & rear) on free barbell (BB).
1x chicken wrap, handful banana chips, 2x liter water
1/2 oat mill raisin cookie (super yummie), 1x liter water

handful nuts & banana chips, 1x liter water

dinner;
note** running errands (purchased exercise ball to use as chair in the office, got into car accident) date dinner late 8:30 pm. I was very hungry but still had discipline. 2x small bowls of fish, chicken, 2 tablespoon of rice. 2x glass of hot water.

Tues 4/10/07

morning; 177 lbs, 18% body fat (BF)
handful nuts & banana chips, 1x lichee black tea, 1 liter water

handful nuts & banana chips, 1 liter water

noon;
2x in door volleyball, 177 lbs
1 chicken wrap, handful nuts & banana chips, 1.5 liter water,

1x liter water

dinner;
1x chicken wrap, handful nuts & banana chips, 1x liter water

1x diet pepsi

mon 4/9/07

morning; 180 lbs
note**had my usual instant vietnamese coffee, but it really tasted nasty. Will drink tea for morning from now on.
green tea, handful nuts, 1 liter water

1 liter water, handful nuts

1 liter water

afternoon;
20 min elliptical thread mill, 5 reps x 3 set dumb bell squats, 5 reps x 3 sets dips (assisted 40 lbs) and pulls (assisted 60 lbs)
180 lbs
3/4 chicken burrito, turkey pastrami wrap, 2x liter water, small handful banana chips

1x liter water, handful nuts and banana chips

dinner;
1 chicken wrap, handful nuts and banana chips, 1x liter water


1 green tea

Sun 4/8/07

morning; 179 lbs
11:30 am dim sum brunch w/ family, tea, water

nap


1/2 snowpea leaves snack, green tea

dinner;
8:30pm spinach seafood salad, clam chowder, fish (salmon, orange roughy), green tea

Sat 4/7/07

morning;
Vietnamese instant coffee, Starbucks regular cafe latte,
Dad's 1 year memorial meal - fried rice, crabs, fish, snow peas leaves
1x cup tea

afternoon;
25 mins elliptical thread mill, 3 sets x 5 reps, hanging crunches, burpees
179 lbs
1x cup tea, slice Vietnamese baloney

dinner;
1 liter diet coke
KFC chicken, wings, clams, misc Vietnamese food to go

late snack;
@ Vince's house TH - handful doritos, 1x Heineken beer
@ Liem's house - roast beef, misc Vietnamese food to go

Fri 4/6/07

morning; 176 lbs
1 liter water, handful nuts & banana chips,

1 liter water

afternoon; (rest day)
spicy shrimp combo (at Thai Spice)
2x cups water

1 liter water, handful nuts & banana chip

dinner;
(shared w/ Perry, Mike, Ethan) 1 seafood hot pot, alligator, frog legs, periwinkle, calamari, 2x bottle red wine
1x bottle beer

Thur 4/5/07

morning; 176 lbs
Vietnamese ice coffee (non-instant), 2x small Pate So, 2x liter water
NOTE - Feeling gross now. Vietnamese ice coffee had too much sweeten condense milk, so only drank 1/2. The Pate So pastry is making me feel bloated this morning. Drank the extra 1 liter water to help flush my system.

Noon;
3x gym volleybal (3 vs 4)
176.5 lbs
1 liter water, 3 spring rolls.
NOTE - The 3 spring rolls really filled me up. Need to remember to eat smaller portions.

2x liter water

dinner;
1x turkey salad wrap, handful nuts & banana chips, 1 liter water
(dinner w/ Tony, Phil, Thomas) 1x Artist steak special, calamari, periwinkle, 1x red wine

Wed 4/4/07

morning; 177.5
handful nuts & banana chips, 1x turkey salad wrap, 1 liter water

1 liter water, handful nuts

noon;
25 min E.T., squats (free & medicine ball), burpee
1x turkey salad wrap, handful nuts & banana chips, 1 liter water

1 liter water

dinner;
1.5 liter water, 1x turkey salad wrap, handful nuts & banana chips

Tues 4/3/07

morning; 179.5 lbs
1 liter water, handful nuts, extra crispy banana chips

1 liter water

noon;
coaching volleyball routines - (bump, setting)
179 lbs

1x left over catered ham sandwich, salad w/ cesear dressing.
1 liter water, 1/2 liter diet soda

1 liter water, handful nuts

dinner;
1 liter water, 1x left over catered tuna salad sandwich

Mon 4/2/07

morning; (179 lbs)
instant coffee, 1 liter water


noon;
20 min stationary bikes, 5 reps of 3 set dips and hanging crunches (30 sec rest), 5 minutes row machine
(179 lbs)

1 diet soda,

mid-day;
2x turkey salad wrap, handful nuts, extra crispy banana chips, 1 liter water

dinner;
gourmet vegi garlic sauce pizza, 3x corona

Sun 4/1/07

morning;
1 piece coffee strudel, 2x coffee

mid morning;
egg mcmuffin, hash brown, 1 coffee

1 liter water

mid-day;
combo #3 protein wrap w/ grilled onions (In-n-Out burger) diet coke

dinner;
2 stella beers, chicken wings & nacho grande (hooters)

1x 8 oz diet coke, late night exercise

sat 4/1/07

morning;
2x toast, scrambled eggs, 1x sausage, coffee

snowboarding 9am - 3pm

lunch;
1/2 chili cheese fries, 1/2 Chinese stir fry, powerade

mid-day;
1/2 cookie, handful chips
25 min walk

dinner;
2x roast beef, salad, 3x red wine, 2 pieces coffee strudel

Fri 3/30/07

morning;
cappuccino coffee

lunch;
fish combo w/ diet pepsi (carls jr)

8 oz water

mid-day;
2x fish stick, 2 diet coke, 1 chocolate cookie (schat's bakery)

dinner;
5x Alabama fried catfish sticks, mash potatoes, 2x diet coke

Thrs 3/29/07

morning; (177 lbs)
instant miso soup, instant coffee, handful nuts

1 liter water

afternoon;
gym - 4x volleyball (177 lbs)
0.5x won ton noodle soup (chu chua noodle house) 1 liter water

mid-day;
Vietnamese ice coffee

dinner;
2x hienekien beers, 1lb crawfish, 1 lb shrimp, 3 oysters (crawfish house)

late drinks;
1 hieneken beer