TTC: Day 2 of 84

*UNFINISHED POST. Having problems with tables on here, will finish later when I have more time.*

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Appreciation Upon Wakening:

I woke up refreshed today. Today I am thankful for a great night’s sleep. This contributed to a great days work!

Having the convenience of nutrition shakes is something not everyone has discovered, or many cannot afford. While it’s great that I have made this one of my priorities, it’s even greater that I am able to do this.

Phase 1: Day 2 of 21

Retired: 10:30 A.M.
Awoke: 6:40 A.M.
Total: 8 hours, 10 minutes

* This is the first day working I’ve had no trouble getting up and out of bed. I really felt awesome this morning. I also noticed I had less cravings throughout the day. Hint?

Water Intake: (in gallons, additionally to that specified below): Approx. 1.3 gallons

Nutrition Plan (Asterisk denotes mood/feelings)

Meal 1 – 7:10 A.M.

• Scrambled egg beaters (1/2 cup); mushrooms, tomatoes, onions.
• 1 sliced apple

* My mom cooked this for me. A little heavy on the oil, I think next time I’ll do it myself. At least it’s Smart Balance oil and I dabbed some off with a napkin.

Meal 2 – 10:30 A.M.

• 1 Chocolate RIGHT w/ 13 oz. water in shaker.

* Regenerated my healthy-eating awareness. Alert.

Meal 3 – 1:05 P.M.

• 1 Chocolate Myoplex w/ 17 oz. water in shaker.

* God a headache after this. This was following my workout with little water and I’ve never gotten a “Myoplex headache before. I won’t jump to conclusions just yet.

Meal 4 – 6:00 P.M.

• ½ cup of egg beaters (microwaved); about 6 olives, dash of hot sauce
• ½ cup old fashioned oats microwaved.
• 1 tsp Organic Peanut Butter
• 1 tbsp Fish Oil

* Didn’t want to wait this long, but was stuck in traffic on the way home from work and had no shakes. Felt recharged after this.

Meal 5 – 8:00 P.M.

• 1 scoop of Optimum Casein Chocolate Protein; ½ scoop of Whey Vanilla
• 1 tbsp fish oil

* Was kind of hungry from waiting so long previously. Good fullness with the casein!

Transformation Training Camp: 12:00 P.M. – 12:40 P.M.

Training Type: HIIT and Abdominal Training

*UNFINISHED POST. Having problems with tables on here, will finish later when I have more time.*

Notes:

TTC: Day 1 of 84

Phase 1: Day 1 of 21

Retired: 3:00 A.M.
Awoke: 10:30 A.M.
Total: 7 hours, 30 minutes

* I wasn't particularly looking to do this the night before my first day of TTC, but I had Monday off and had a difficult time falling asleep after I passed my first wave.

Water Intake: (in gallons, additionally to that specified below): Approx. 2 gallons

Appreciation Upon Wakening:

1. Upon wakening I realized that even though I’m not part of one of the wealthiest families, I have my health to be thankful for. I’m not in the best shape ever, but I do my best to be in the best shape. I walk around and see people out of shape and they look absolutely miserable. I’m thankful for having discovered this avenue before it was too late.
2. Although it sounds ridiculous, some are living without beds. Not just in other countries, but in my hometown. The things we take for granted.
   

Nutrition Plan (Asterisk denotes mood/feelings)

Meal 1 – 10:35 A.M.

• Chocolate RIGHT Shake w/ 12 oz of water and 3 ice cubes.

* I love how these are only 200 calories, yet calm my hunger and leave me feeling refreshed, feels great for a ffb (former-fat boy)

Meal 2 – 1:30 P.M.

• 1 portion of sautéed zucchini and carrots; 2 chicken tenderloins sautéed, 4 diced strawberries; 1 tbsp fish oil

* I felt very satisfied after this, good meal size and variety. Stimulated mood.

Meal 3 – 3:45 P.M.

• 1 Vanilla Myoplex w/ 15 oz. of Water and 3 Ice Cubes

* Nothing too wonderful from this, it was my post work-out shake but I felt I needed more.

Meal 4 – 7:00 P.M.

• Sautéed chicken + mushrooms; zucchini; 1 portion sized yam

* Drank a lot of water with this meal. Perfect meal size for me. Felt great after this, went and painted some my room until bed-time.

Meal 5 – 9:50 P.M.

• 1.5 scoops of Optimum Casein Chocolate Protein; 1 tbsp fish oil

* I like how the casein expands in my stomach. Left me feeling good, but not stuffed before bed.

Transformation Training Camp: 3:00 P.M. – 3:40 P.M.

Training Type: Push (Chest, Shoulders, Triceps, Biceps)

Warm-up: 5 minutes on Treadmill. Walked at a pace of 4.0 mph for 2.5 minutes, ran at 7.0 mph for 1 minute, jogged for the rest.

Set #	Exercise	Tbs (seconds between set)	Weight x Reps (planned)	Weight x Reps (actual)	TiL (Target Intensity Level)	AiL (Actual Intensity Level)
1	DB Bench	60	60’s x 12	60’s x 12	2	3
2		60	65’s x 10	65’s x 10	3	3
3		60	70’s x 8	65’s x 8	4	4
4		60	70’s x 8+	65’s x 8	5	5
5	DB Flyes	60	20 x 10		4	3
6		60	25 x 10 +		5	4
7	DB Side-Raises	60	10’s x 12	10’s x 12	2	3
8		60	10’s x 10	15’s x 8	3	4
9		60	15’s x 10	15’s x 10	4	5
10		60	15’s x 8+	10’s x 10	5	5
11	DB Kickbacks	60	10’s x 12	10’s x 12	2	2
12		60	10’s x 10	10’s x 10	3	3
13		60	15’s x 8	15’s x 8	4	4
14		60	15’s x 8+	15’s x 10	5	5
15	DB Curls	60	20’s x 12	15’s x 10	2	2
16	(non-alternating)	60	20’s x 10	20’s x 10	3	3
17		60	25’s x 8	32.5’s x 8	4	4
18		60	30’s x 8+	30’s x 10	5	5

Notes: Planned too-heavy on DB Bench. I forget that FIT is not about quantity, it's about quality. Side-raises were not that easy with 5 pound intervals. I need to get used to FIT, it's going to take a few sessions, but I really like th feeling!

Base Camp: Day 12

Day 12 of 12

Base Camp Training Time: 8:00 P.M.

Notes: I was really sick of taking it so easy on my cardio warm up. I miss my high-intensity, retching workouts! (Not literally) I jogged today instead of "power walked", I can't wait until Monday to start my transformation camp!
Sleep:
Time Retired: 11:20 P.M.
Time Awaken:6:50 A.M.
Total Sleep: 7 hours 30 minutes

Notes: :)

Nutrition

Water intake (in addition to water specified below): 1.5 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 7:10 A.M.

• 1/2 cup old-fashioned oats with 3 cut strawberries and 1 packet of Splenda
• Scrambled egg-whites (about 1/2 cup)
  

* I normally try to use artificial sweeteners very sparingly, but I had a sweet tooth this morning once again.

Meal 2: 10:00 A.M.

• 16 oz. water
• 1 packet Vanilla Myoplex
  

Combined in Shaker.

* Didn't do much for me today, I was REALLY hungry.

• I ended up snacking on a small bag of peanuts because I was really hungry.
  

Meal 3: 12:30 P.M.

• About 4-5 oz of Sliced chicken breast
  
• 1 red apple
  
• Organic Creamy peanut butter spread on apple (sliced)
• 1 diet soda (I've been overdoing these lately, I normally drink one every 2-3 weeks)
  

Meal 4: 5:45 P.M.

• 12 oz. Water
• 1 banana, 4 strawberries
• 1 RIGHT Lite Shake
• 1 tablespoon of Fishoil
  

* Awesome!

Meal 5: 9:00 P.M.

• 2 chicken tenderloins, dipped in eggwhite, breaded with flax meal (I think I'll call these "chicken pretenders", they weren't as satisfying as a chicken tender, but they were something different)
• Small amount of raspberries and a few cherries
  

Notes: Last day of base camp! I'm going to take a break from logging for the next two days and start back up on Monday!

Base Camp: Day 11

Day 11 of 12

Base Camp Training Time: None Today

Notes: N/A

Sleep:
Time Retired: 11:10 P.M.
Time Awaken:6:50 A.M.
Total Sleep: 7 hours 40 minutes

Notes: Not bad.

Nutrition

Water intake (in addition to water specified below): 1.3 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 6:50 A.M.

• 16oz. water; 4 ice cubes w/ 1 packet Chocolate Myoplex
  

* Drank this pretty quickly. I was in a hurry this morning once again.

Meal 2: 9:55 A.M.

• 16 oz. water
• 1 packet Vanilla Myoplex
  

Combined in Shaker.

* Drank very slowly. Over the course of 20 minutes.

Meal 3: 2:00 P.M.

• 1 chicken breast
• 1 orange
• Snack around 3:50 -> Half an Almond Kashi TLC Bar
  

Meal 4: 5:30 P.M.

• 1.5 scoops of Optimum Casein Protein
• 2 bowls of steamed carrots (yeah, two bowls ... i'm a pig)

* For one reason or another I had a huge sugar craving. I blunted this by filling up on car

Meal 5: 8:30 P.M.

• Grilled Chicken and Shrimp with Salsa
  

Notes: Had to battle off some cravings today. Not a fun thing to be faced with. Tomorrow is my last day of base camp!

Base Camp: Day 10

Day 10 of 12

Base Camp Training Time: 8:00 P.M

Notes: I performed my training exercises in a circuit fashion today. With no rest in between sets. Instead of doing 3 sets of push-ups consecutively, I performed all 3 exercises in a row.

Sleep:
Time Retired: 11:00 P.M.
Time Awaken: 7:00 A.M.
Total Sleep: 8 hours

Notes: This is just about right.

Nutrition

Water intake (in addition to water specified below): 2 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 7:10 A.M.

• 15 oz. water; 4 ice cubes w/ 1 packet Chocolate Full Strength

* This chocolate shake is tasty, but still ... I'm failing to realize what's so special about it.

Meal 2: 10:50 A.M.

• 16 oz. water
• 1 packet Chocolate Myoplex
  

Combined in Shaker.

* This does just about as much for me as Full Strength did this morning.

Meal 3: 2:00 P.M.

• 16 oz. water
• 1 packet Vanilla Myoplex
  

* Slightly recharged. Wishing I had the RIGHT Shakes. I ordered some more, it looks like they should be here just in time for me to start my Transformation camp. While they're more calorie sparse, I feel more satisfied with them.

Meal 4: 6:00 P.M.

• 1 can of Chicken of The Sea Salmon w/ pinch of Tabasco sauce
• 3/4 cup of mixed berries; blackberries, strawberries, and blueberries.
  

* I overdid it a bit on this one. I'm starting to see a patten here. My most frequent over-eating habits occur during the night after around 5:00 P.M.

Meal 5: 9:10 P.M.

• 1 egg-white omelette w/ 3 tsp of fresh salsa and black pepper
• strawberries and blueberries

*Good healthy meal but too large.

Notes: I'm really appreciating this journaling because I've finally realized that my over-portioned, over-eaten meals frequently occur during the later hours. This could very well be due to not eating, but rather drinking meal replacements through the first part of the day. In any event, I will be taking a 2 day break from logging in this journal at the conclusion of base camp (tomorrow). I'm going to re-read a few things to make sure I have them ingrained in my brain and then start my new journal practices on Monday, which will include more than just nutritional and sleep data.

Base Camp: Day 9

Day 9 of 12

Base Camp Training Time: None today

Notes: N/A

Sleep:
Time Retired: 11:30 P.M.
Time Awaken: 6:40 A.M.
Total Sleep: 7 hours 10 minutes

Notes: Not quite as good as last night. I was still experience some heavy jet-lag from shattering my sleep-cycle for the past several days. I'm finally getting it into gear.

Nutrition

Water intake (in addition to water specified below): Approximately 2 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 7:10 A.M.

• 15 oz. water; 4 ice cubes w/ 1 packet Vanilla Full Strength
• At this time, I started eating a large container of carrots/green beans/zucchini that I ate slowly until around 1 P.M.
  

* I requested a sample of Full-Strength after paying the $5.95 shipping charge. Seems a bit high, but I did get 2 samples. If nothing else, I paid for 2 full-strengths and didn't have to waste my money on an entire box just trying it out. I'll be honest, this shake was a step above Myoplex taste wise, but I'm having a hard-time justifying it's price tag. The only major difference I can see is a cooler package, 830% Vitamin C, and a pro-biotic complex.


Meal 2: 11:00 A.M.

• 16 oz. water
• 1 packet Vanilla Myoplex
  

Combined in Shaker.

* I tried to drink this slowly but had a difficult time as I was craving food. This hit me pretty well and provided a good amount of satiety.

Meal 3: 2:00 P.M.

• 16 oz. water
• 1 packet Chocolate Myoplex
  

Combined in Shaker.

*Refreshing, good "pick-me-up" I'm finding that when I'm tired during the day I don't necessarily have to turn to coffee. Every once in a while it may not be bad, but eating nutrient-rich foods does me well.

* Felt good after this meal. Good energy following this.

Meal 4: 4:30 P.M.

• 10 oz. water
• 1 packet Labrada Lean Body - Carb Watchers Chocolate Peanut Butter

* Had this stuff from a while back. I wish I would have had some more carbs because around this time I turned to a diet Dr.pepper because I wasn't quite satisfied. It tasted wonderful but didn't hit me until about 15 minutes following.

Combined in Shaker.

Meal 5: 800 P.M.

• 1 large (over-size portioned) salmon fillet
  
• 1 portion-sized sweet potato w/ 1 tsp flax meal and 1 tsp smart balance spread

*As weird as the flax sounds, It actually tastes good. The smart balance blends with the flax making a unique-tasting treat. The meal was great, but didn't hold me over for long, I started having cravings for sugar following this.

Snacking 9:00 P.M - 10 P.M.

• I found myself snacking on berries around 9 P.M., while this isn't something I would normally do on a strict eating plan. Base-camp does not have a strict guideline. I'm once again practicing to get into the habit. I also had a tablespoon of fish oil and a teaspoon of Metamucil while I had some food in my stomach to help aid with digestion.
  

Notes: Another day full of meal replacements. Tomorrow is likely to be similar, but I'm hoping by the time Wednesday rolls around I'll be squared up and eating some real food as well.

Base Camp: Day 8

Day 8 of 12

Base Camp Training Time: 9:00 P.M.

Notes: I started work today. Normally I would be working out during my lunch break but my house is a mess from moving things in back from school still (I had a lot). Over the next few days I'll be getting into my groove, hopefully.

Sleep:
Time Retired: 11 P.M.
Time Awaken: 6:40 A.M.
Total Sleep: 7 hours 40 minutes

Notes: I literally had to force myself to go to sleep. I wasn't tired at all, I was in bed very early, gazing at the clock for periods of time. The last time I remember reading was around 10:50 P.M. I woke up not quite as refreshed as normal, but I could tell I got a good amount of sleep.

Nutrition

Water intake (in addition to water specified below): 1.5 gallon
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 7:00 A.M.

• Egg-white omelete w/ spinach and tomatoes (cooked in MCT oil)
• 1/2 cup old fashioned oats w/ strawberries.
  

* Had to eat this kind of quick. Too quick actually. I ate this in less than 3 minutes. I needed to get out the door and off to work. Not a good idea, but I didn't eat anything until 3 hours later.

Meal 2: 10:30

• 16 oz. water
• 1 packet Chocolate Myoplex
  

Combined in Shaker.

Meal 3: 2:45 P.M.

• 16 oz. water
• 1 packet Chocolate Myoplex
  

Combined in Shaker.

* Felt good after this meal. Good energy following this.

Meal 4: 5:00 P.M.

• 16 oz. water
• 1 packet Vanilla Myoplex
  

Combined in Shaker.

Meal 5: 9:40 P.M.

• 16 oz. water
• 4 ice cubes
• 1 packet Vanilla Myoplex.
  

Combined in blender.

* Refreshing post-workout shake!

Notes: Now I know this looks bad. 4 myoplex. This is because of work. I'm still very unorganized with a lot going on and doing my best to not sacrifice my eating habits. While 4 meal replacements don't sound to great in one day, I at least didn't eat foods I wasn't supposed to. This may happen the next few days, but I'm hoping to get things into gear. During the middle of the week I'll have some free-time after work to try and get myself organized. I'm rushing just writing in this journal, but it's important to me that I get it done!