Sat 6/30/07

morn;
water, spicy shrimp, water

11 - mocha freeze,

noon - (TH @ dereks)
california roll, white wine, pizza, hot wings, water

5 pm - 2x corona beer, water

6:30 vietnamese sandwhich, ice coffee,

water, water

2x corona, beef jerky, water, water

Fri 6/29/07

morn;
oatmeal+1/2 banana, water

nuts,

11:45 - protein shake,

noon;
3 min elliptical, lat pull down, dips, chin ups, cross cable flys, cross cable rear flys, 5 min rowing machine.
1/2 banana+1x slice WW bread, 1x protein shake
1x diet drink, curry chicken+cabbage+salad

5:30 - (family style)
1x bottle wine, calamari, sizzling steak, season venison

9pm - BBQ at jason
Beer, beer, water, steak, chicken wings, beef/chicken kababs, 1x slice cheese cake.

Thurs 6/28/07

morn; 172.5#
8:30 oatmeal+blueberries, 1x green tea, 1x flax oil, 1x chromium picolinate

10:45 - almonds, carrots, water

11:31 - 1x green tea, 1x flax, 1x protein shake

noon;
elliptical (3 min jog), dead lift, roman dead lift, power clean, hanging clean to push press, 5 min rowing machine, 1x volleyball (in racquetball court).
174#
1:30 1/2 banana+1x slice ww bread, spinach+chk.brst.strips+1x can chicken noodle+chk broth, 1x green tea, 1x flax oil, 1x chromium picolinate.

3:00 - 1/2 protein shake

5:30 - spinach+chicken breast strips+chicken broth, water

9pm - vietnamese lau (shrimp, catfish filet, squid), water, water

Wed 6/27/07

morn; 169.5#
few carrot sticks, 1x chicken noodle soup (progresso), 1x liter water
2x flax oil, 2x green tea

10:50am - carrot sticks, small handful almonds, water


noon;
elliptical (3 min), squats (front+back), rowing machine (5 min).
172#
1x slice WW bread, spinach+1x can tuna+chicken breast strips+chicken broth, nuts, chicken breast strips, water

3:00pm - pasta, 1x diet pepsi

4:20 carrot sticks, 2x green tea, 1x chromium picolinate

5:30pm mentally tired...couldn't muster engery for GMAT studies...arranged to meet Henry for dinner

7:30pm - (split w/ henry) 1x bottle wine, steak, egg roll, tofu.

water, water, water

Tues 6/26/07

morn; 172.5#
multivitamin
oatmeal+blueberries+1x tblspn whey protein, 2x flax tablet, 2x green tea, 1x chromium picolinate, 1x liter water

handful nuts (almonds/walnuts), 1x liter water

11:20 protein shake
noon; gym
elliptical (3 min), pull downs, roman deadlifts (RDL) to upright rows, elliptical (1 min reg, 3 HIIT, 2 min reg), machine bent rows, machine rear deltoid pull, row machine (5 min).
172# - protein shake
1:30 - spinach+chicken breast strip + broth, carrots, 2x flax oil, 1x green tea, 1x chromium picolinate, 1x liter water

4:12 - banana+peanut butter+1x slice whole wheat bread.

5:30 - spinach+chicken breast strips+chick broth, water

8:30 - small bowl vietnamese thit' kho~ (pork) + green beans w/ beef pieces.

10 - pm protein shake

Mon 6/25/07

morn;
1/2x oatmeal+peanut butter + banana, 2x flax oil, 2x green tea, 1x chromium picolinate, 1x liter water.

1/2x oatmeal+peanut butter + banana, water

noon;
3 min elliptical, squats (front+back), elliptical (2 min reg, 3 HIIT, 2 min reg), deadlifts, elliptical (2 min reg, 2 HIIT, 1 min reg), hanging cleans (hang clean to squats) to push press, 5 min rowing machine.
172#
1:40pm - 1x chicken noodle (+ spinach + chicken breast strips), water

3:30 - 1x diept pepsi

4:45 - protein shake

8:30pm - Ga' kho~ (vietnamese chicken), small piece flank steak, salad, water, water

Sun 6/24/07

morn;
1x slice cheesecake, 1x large latte

noon;
instant vietnamese coffee,

3:30pm - 1x costco hotdog/soda combo


5:00pm - protein shake

7:30pm - (family style) crawfish, shrimp, catfish, fries, diet coke

Sat 6/23/07

noon;
Vietnamese pork soup (meatballs, pork, vermicelli noodles), water, water

4pm - protein shake,

5pm - gym
5 min elliptical, squats (front+squat@35#), 5 min elliptical, deadlift@ 35#, 5 min elliptical, pull downs, power cleans, walking lunges (+35# overhead).
174#
protein shake

BBQ @ Jason,
-wine, korean ribs, chicken, pickled korean condiments, etc, etc, few forks of white rice, 1/2x slice cheesecake

Fri 6/22/07

morn; 170.5#
multivitamin
peanut butter+1/2x banana+oatmeal, 2x flax oil, 2x green tea, 1x chromium picolinate, 1x liter water

11:00am -nuts, 1/2x banana, 1x liter water, 2x flax oil, 2x green tea, 1x chromium picolinate

12:30 - 1/2x protein shake

1:00 - gym
5 min elliptical, DB chest (flys, press), bench crunches in between sets of DB chest, 5 min elliptical, dead lift to upright rows (50#)
172#
2:30 - 1x chicken noodle soup (w/ broccoli + 1/2 can chicken breast), 1x flax oil, 1x green tea, 1x chromium picolinate

4:45 - 1/2x can chicken breast, water.

6pm - (family style) lemon grass clams, battered frogs legs, bo luc lac (cubed beef), sizzling steak, fries, wine

10pm - mango slices, water, water

Thurs 6/21/07

morn; 171#
1/2x can chicken breast (w/ water) + broccoli, 1x liter water, 2x flax oil tablet, 2x green tea tablet, 1x chromium picolinate pill

10:30 - handful small carrot stick + nuts (almonds/walnuts)

noon;
2x in door volleyball game
173#
1:30pm - 1x can chicken noodle soup, 1x flax oil, 1x green tea, 1x chromium picolinate, 1x liter water

3:00 - peanutbutter + banana on 1x slice whole wheat bread, 1x chromium picolinate, 1x water

5:00 - protein shake

8:30 - 3x spring roll (butter saute'd onions and thin beef strips,lettuce,mints), few pieces left over chicken, water.

Thurs 6/21/07

Wed 6/20/07

morn; 172#
oatmeal + 1 tblspoon Peanut butter + 1 banana, 2x green tea tablet, 1x flax oil, 1x liter water

11:am 1x diet pepsi

12: soup, chicken breast, broccoli, 1x liter water, 1x flax oil, 1x green tablet, 1x chromium picolinate.

1: pm - squats (front, back), 5 min elliptical, deadlift, power clean + push press, 5 min elliptical (2 job, 3 HIIT)
173#
2:30 protein shake, 1x flax oil, 2x green tea tablet, water

4:00 pm 1x can tuna (w/ can water) + chicken broth + broccoli, carrot sticks, 1x liter water, 1x flax oil, 1x chromium picolinate

5:15 pm - 1x tblspn peanut butter + banana on 1x whole wheat bread, 1x flax oil, 1x chromium picolinate, water

9pm - ti kha (vietnamese chicken), rau monung (boiled vegatables), water, water

Tues 6/19/07

morn; 172# + multivitamin
oatmeal + peanut butter (1 tblspn) + 1 banana, 1x liter water, 1x flax oil tablet, 1x green tea tablet

10:45am - 1x protein drink, handful nuts, 1x flax oil, 1x green tea, water

noon;
elliptical (5 min), chest 5x5 DB( bench press + flies), elliptical (5 min), upper back/shoulders 5x5 cables (cross cable pull downs, deltoids laterals), elliptical (2 min jog, 3 HIIT), abs (crunch machines).
172#
1x rotisserie chicken drumstick + broccoli, 1x flax oil tablet, 1x chromium picolinate ,2x green tea, 1x liter water, water

3:30 - protein shake

5:00 pm - 1x can of beef barley soup, 1x green tea tablet, 1x chromium picolinate, 1x liter water

9:30 pm - (bored so lifted few reps) DB shoulder press, curls, chest flys, chest press

10 pm - protein shake, water

Mon 6/18/07

morn;
peanutbutter, banana sandwhich, 1x liter water, 1x flax oil tablet, 2x greentea tablet

pieces nuts, water

11:30 1x can chicken noodle soup, 1x flax oil tablet, 1x greentea tablet, 1x chromium picolinate tablet, water

gym;
5 min elliptical (2x HIIT), squats (back + front), deadlift, power clean (push press + jerk), walking lunges + 25# weight overhead
174#
1x protein drink, water

3:45 1x chicken wing, nuts, 1x liter water, chromium picolinate

4:30 peanutbutter+banana on single slice of whole wheat bread, 1x chromium picolinate tablet, 1x liter water

5:30 protein shake

7 pm - boiled cabbage, fish, egg omelette (family style), green tea

water, water, water

Sun 6/17/07

noon;
2x egg + won tons + lettuce + cilantro soup, water, water

2pm - 1/2x scoop mint chip ice cream

4:30pm - bun cha gio (lettuce, cucumbers, mints, vermicelli noodles in seasoned fish sauce), water, green tea

7:00 pm - 1x apple, water, water

9:30 - 2x rotisserie chicken breast, water, water

Sat 6/16/07

morn;
Cafe sua noung (Vietnamese coffee hot)
moving sisters' freezer to mom's house

Lettuce, 2x eggs, in chicken broth, water, water

1:00 pm protein drink

1:30 gym -
10 min rowing machine, BB bench press + flys, dips + leg raises, hack squat (front + back), leg press, cross cable (chest press, pulls, rows), crunch machine

3:30 pm - Don's BBQ
? grilled chicken drumsticks, 2x jambalaya, 1.5x tri tip steak, 3x corona, 1/2 cookie, 1 chocolate smore's brownie, water, water

10 pm - 2x egg roll, 1x spring roll, 1x Heineken

Fri 6/15/07

morn; 171#
1x protein drink

9:30am - oatmeal+blueberries, 1x omgea3 flax oil tablet, 1x green tea tablet, 1x liter water

11:30- handful nuts, 1x liter water

1:pm gym
5 min stationary bike, squats (back+front), deadlifts, power cleans, walking lunge (asymmetric overhead weight), seated rows, pull downs
173#

1x chicken breast, 1x flax oil tablet, 1x green tea tablet, 1x liter water, small handful nuts

1x diet pepsi

6:30 pm - poached salmon + 1x egg in chicken broth soup. Included hand torn lettuce + cilantro. water, water

9:30 pm - ? wine, grilled beef cubs, Alaskan king crab legs,

Thurs 6/14/07

morn; 171#
oatmeal+ blueberries, carrot sticks, 1x liter water

1x coffe (no sugar/cream)

carrots, nuts, 1x liter water, 1x omega-3 flax oil tablet, 2x green tea tablet

noon; no gym (rest day)
KFC (original 1x drumstick, 1x thigh, coleslaw, cheese+beef quesadilla), water

5pm - 1x roasted chicken breast, broccoli, corn on cob, 1x liter water

1x diet green tea drink

9:30pm - Ban seau (Vietnamese crepes filled w/ meat,vegetables) + lettuce+herbs, water, water

Wed 6/13/07

morn; 171#
oatmeal +blueberries, carrot sticks, handful almonds, 1x liter water (still hungry)

bun reu (tomato crab soup) carrots, nuts, 1x liter water

noon;
elliptical (2 min warm, 3 interval HIIT), squats (back, front), deadlifts, power clean
173#, protein drink
chicken breast, broccoli, 1x liter water,

3:30 pm nuts, 1x liter water, 1x flax oil tablet, 2x green tea tablet

dinner (5:30) - bun reu (tomato crab soup), 1x liter water

diet green tea drink

10pm - protein drink

Tues 6/12/07

morn; 171#
oatmeal + blueberries, 1x liter water, 1x table flax oil + green tea

10:30 - small banana + small handful nuts (walnuts/almonds), 1x liter water

noon;
elliptical 8 min, row machine 11 min, crunch machine
172# - protein shake

turkey tender loin lean cusine meal

3:45 - carrots, broccoli, nuts (almonds/walnuts)

dinner - 1x chicken breast (on bone), broccoli, water

9 pm - grilled shrimp (4x medium sized), burger patty (no bun), 1x sausage (small size), 2x glass red spanish wine

water, water

mon 6/11/07

morn; 174#
oatmeal + 1 tablespoon protein whey, 1x liter water

1x protein shake, 1/2x liter water, 2x green tea tablet, 1x flax oil omega-B tablet

noon;
elliptical (2 min warm up, 3 HIIT)
cross cable (back, rear deltoids), BB sumo to lateral raise, leg press
174#, 1/2x protein shake
1x chicken breast, 1x liter water, 1x green tea tablet

4pm - 1/2x protein shake, 1x liter water

5:30 - 1x turkey lean cuisine, water

8:30 pm - small bites of conch, bass, cucumber slices

11:30 pm - protein shake (172.5#)

Sun 6/10/07

noon; 173.5#

3pm - BBQ @ Liems'
carne asada, chicken salad, 1x hotdog (no bun), baked salmon,

swim in pool w/ kids

5pm - 3 bites of b-day cake, carne asada (no tortilla), 2x lettuce wrap burger , mango slices, 2x slice fruit custard cake,

9pm - 2x slice cheese pizza, 2x buffalo wings, water, water

Sat 6/9/07

noon; 171#
1x chicken breast (rotisserie chicken), chicken broth soup, 1x water

1x apple, water

5pm - gym
15min elliptical thread, DB chest press, DB chest flies, dips, single arm row, BB row, BB pulls

7pm - 1x chicken breast, water

8:30 - binge BBQ
booze, turkey burger, grilled chicken breast, chips, booze, etc

Fri 6/8/07

morn; 171#
lean cuisine (sesame chicken), 1x liter water, 1x flax oil tablet, 1x green tea tablet.

noon;
1x burger patty (no bun), 2x sausage (no bun), 1x diet sprite
carrot sticks, 1x liter water, 2x green tea tablet.

1x liter water

1x lean cuisine (chicken tenderloin), 1x apple

5pm - gym
elliptical (15 min), squats (front & back), deadlift, power clean (push press + jerk),

7pm - latte, moving boxes

9:00pm - grilled eel + bobugoli (shared), mango soju

11pm - 2x mojito

Thurs 6/7/07

morn; 171.5#
oatmeal + 1 teaspoon protein, 1x apple, 1x liter water

1x apple, nuts, 1/2x liter water

noon;
2x volleyball game (2x2)
172.5#

chicken breast strip+spinach wrap, 1/2 liter water

1x diet pepsi

1x protien shake (chocolate), 1/2 liter water, few sticks carrots

dinner;
chicken breast strip+spinach wrap, 1x apple, few nuts, few carrots, 1/2 liter water

8:30 pm - 1x protein shake, few carrots

9 pm - goofed around basketball w/ god son (barely broke a sweat, but still valuable time spent w/ Henry)

10;30 pm - completely hungry - was craving chicken...anything chicken, but resisted
handful of carrots, broccoli, nuts, 1x liter water didn't hit the spot.
Boiled water and 2 tablespoon of granulated powder chicken broth + handful cilantro. Hit the spot and tastes great! Will include this simple soup in future meals.

1x cup water

Note; Always need soup w/ dinner, but canned chicken soup tasting too processed and lacked my love of herbs. Need to purchase simple chicken broth (or any broth) and toss in handful of fresh herbs (basil, cilantro, etc). Simple, fresh and tasty. Hits the spot.

Wed 6/6/07

morn;
carrots, broccoli, nuts, 1x cup coffee, 1/2x liter water

carrots, broccoli, nuts, 1x liter water

noon;
power clean + push press, power clean + jerk, front squats, back squats, hack squat, walking lunges + 25# over head.
173#

spinach/chicken breast/0.25 tortilla soup, chicken breast wrap, 1x liter water

carrots, broccoli, nuts, 1x liter water

dinner;
1x grill chicken breast sandwhich (threw away top bun), coleslaw, 1x diet pepsi

water

10pm 1x protein drink (EAS premium protein), water

Tues 6/5/07

morn; 173#
oatmeal w/ small handful blueberries, 1x liter water

carrot sticks, broccoli, nuts (walnuts/almonds), 1x liter water

noon;
15min elliptical, seat rows, cable pull downs, DB bent over rolls, back extensions, machine crunches
173#
miso soup+spinach/chicken breast/broccoli, chicken/spinach wrap, 1x liter water

carrots, broccoli, nuts, 1/2x liter water

5pm - chicken noodle soup, 1x liter water

7pm - family style (shared between 6 adults),
battered calamari, Conch, curried venison, lau ca (vietnamese seafood hot pot), 1x sapporo beer (20 oz).

mon 6/3/07

morn;173.5#
1/2 breakfast burrito, 1x liter water

very small handful nuts (almonds/walnuts), 1x liter water

noon;
elliptical (2min warm up, 5 interval HIIT), DB bench press, DB bench flys, sumo squat w/ upright rows, back extensions, decline bench leg lifts, hanging leg lifts, dips
174#
1/2 breakfast burrito, nuts, 1x liter water

chicken breast wrap, 1x liter water

dinner;
chicken noodle soup, 1x liter water

1x green tea

8:30pm - 1x salmon filet w/ broccoli, 1x cup water

1x cup water

Sun 6/3/07

noon;
1/2 won ton soup, 1x apple, water

3pm - 1/2 won ton soup, 1 apple, 1x diet green tea

5pm - 1x apple

6pm - 3 egg omelet + 1x chinese sausage, saute chinese broccoli soup, 1/2 small bowl rice, 2x pan fried pork cutlets

10pm (extremely hungry, couldn't resist...even w/ 2x cup water) 1x slice low fat cheese, nuts (walnuts, almonds, blueberries)

Sat 6/2/07

noon;
chao ca (Vietnamese fish porridge), 1x vietnamese ice cafe, 1x apple

1x diet coke

4pm - gym
15 min elliptical, soft deadlifts, power cleans, push press, squats (front, back), leg press, hack squat, seated rows, pull downs, walking lunges, DB bench press, dips, cross cable chest, cable pull downs, cross cable deltoids, back extensions, machine crunches
1x apple

6:30 - cheat meal family style (6 adults) @ boiling crab
1x newcastle beer, 2x corn, shrimp, crawfish, catfish, 2x oysters, handful fries

9pm - TH game @ Vince's
2x bottle water

11pm 1x heineken

Fri 6/1/07

morn; 173.5#
1x apple, few nuts (walnut/almond), 1x liter water

few nuts, 1/2x liter water

noon;
10 min elliptical, DB bench press, cable cross overs (chest, back), air squats, 25# overhead squat, walking lunges (w/ 10# overhead)
174#

chicken breast/spinach wrap, instant miso soup w/ chicken breast strips, nuts (walnut/almond) 1x liter water