TTC: Day 2 of 84

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

This post is NOT complete until this message has been removed.

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!

Base Camp: Day 7

Day 7 of 12

Base Camp Training Time: None today

Notes: Nothing to report today.

Sleep:
Time Retired: 3 A.M.
Time Awaken: 12:00 P.M.
Total Sleep: 9 hours

Notes: Same as yesterday - One thought, I need to get my routine into gear, quick.

Nutrition

Water intake (in addition to water specified below): 1 gallon
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 12:30 P.M.

• 16 oz. water
• 3 ice cubes
• 1 packet Chocolate Myoplex
  

Combined in Blender

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

Meal 2: 3:30

• Egg white omelete w/ spinach, mushrooms, tomatoes, olives, oregano (cooked with MCT oil)
• Oatmeal with strawberries, raspberries, blueberries, and blackberries.
  

Meal 3: 7:30 P.M.

• Salmon
• Salad; cucumbers and tomatoes
• Sweet potato topped with flaxseed meal and smart balance

* The flax meal and smart balance makes an excellent tasting topper!

Meal 4: 10:00 P.M.

• 1 scoop of Ultra Peptide Vanilla Casein Protein
• 1 scoop of AllMax Whey Protein
• 1 tsp of Pink Lemonade Metamucil
• 1 tbsp fish oil
  

Notes: Didn't eat smaller / portion sized meals as well as I could have.

Base Camp: Day 6

Day 6 of 12

Base Camp Training Time: None today

Notes: Nothing to report today.

Sleep:
Time Retired: 3 A.M.
Time Awaken: 12:30 P.M.
Total Sleep: 9 hours 30 minutes

Notes: Same as yesterday - One thought, I need to get my routine into gear, quick.

Nutrition

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

Meal 1: 12:30 P.M.

• 10 oz. water
• 4 ice cubes
• 1 RIGHT Light Vanilla
• 7-8 Raspberries, blueberries, and blackberries

Combined in Blender

• 1 tsp Carlson's Fish Oil

* Felt good after this meal. I wanted to make my shake berry-flavored so instead of adding tons of carbs I used the light shake. Good energy following this.

Meal 2: 3:30 P.M.

• 1 cup old fashioned oats
• 4 strawberries
• lemon juice

Combined

• 1 zucchini sauted in MCT oil
• mixed vegetables; green beans, zucchini, squash, carrots
• 1 can of tuna w/ lemon pepper

* Great tasting meal. Love the lemonjuice with strawberries in the oatmeal! Felt VERY satisfied following this.

Meal 3: 7:00 P.M.

• 12 oz of cold water
• 3 ice cubes
• 1 Packet Chocolate RIGHT
• 1 diet citrus green tea

Meal 4: 10:40 P.M.

• 1 scoop of Optimum Casein Protein (Chocolate)
• 10 oz water
• 1 cucumber
• 1 small bowl of minestrone soup
  

Meal 5: 1:00 A.M.

• 1 scoop of Optimum Casein Protein (Chocolate)
• 1 tsp natural peanut butter
  

Notes: Couldn't find much to eat near the end of the day so I took some casein protein. Overall a decent day. Felt good, but had some cravings (which is why I had the diet tea).

Base Camp: Day 5

Day 5 of 12

Base Camp Training Time: 6:20 P.M.

Notes: I didn't go to my gym today. Instead, I walked around my neighborhood with my dog today for 10 minutes, pushing my threshold between walking and jogging. In essence, I was power-walking the entire time. It's a completely different experience than I would have guessed; it really burns up the calves. I performed my push-ups, sit-ups, and crunches in my living room.

Sleep:
Time Retired: 3 A.M.
Time Awaken: 12:30 P.M.
Total Sleep: 9 hours 30 minutes

Notes: One thought, I need to get my routine into gear, quick.

Nutrition

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

Meal 1: 12:30 P.M.

• 1 Packet Chocolate Myoplex
• 6 raspberries + blueberries
• 16 oz. water; 4 ice cubes

Combined in blender

• 1 tsp of Carlson's Fish Oil

* I drank this very slowly for maximum absorption. Tasty. Good way to start the day.

Meal 2: 3:00 P.M.

• 12 oz. water
  
• 4 ice cubes
• 1 packet of Vanilla RIGHT

* Wow, this stuff is just amazing. I love how it's not so sweet as to stimulate my appetite and leave me begging for more. Calms the appetite and enhances my mental clarity.

Meal 3: 5:35 P.M.

• Bowl with eggwhites (not full bowl); dash of hot sauce
• 1 apple and few berries; raspberries
• 1 tsp of Pink Lemonade Metamucil
• 1 tsp of Carlson's Fish Oil

* Felt good following this, but still a little hungry for some reason. I drank a lot of water to try and calm my appetite.

Meal 4: 8:00 P.M.

• 1 portion of Salmon
• Bowl of vegetables; zucchini, squash, carrots, greenbeans
• Small sweet potato sprinkled with Flax-meal and 1 tsp of Smart-balance spread

* Very good fullness following this. The flax-meal on the potato was great.

Meal 5: 2:00 A.M.

• Couple of blackberries
• 1 tsp of Pink-Lemonade Metamucil
• 1 can of boneless-skinless salmon

Notes: I'm trying to spread the meals out and get more than 3-4 in, which i did. I don't necessarily like eating at 2 AM, but that's just a matter of getting my sleep cycle back in check. Next week that will happen. I got my 2 tsp of Fish-oil today. I can't wait to start training intensely so I can ramp it up to 2-3 tablespoons. I feel much better when i mega-dose this stuff.

Base Camp: Day 4

Day 4 of 12

Base Camp Training Time: No Training Today

Notes: Nothing to report on training today.

Sleep:
Time Retired: 2 A.M.
Time Awaken: 11 A.M.
Total Sleep: 8 hours

Notes: Good amount of sleep, woke up refreshed but jeeze, I really need to get with the program. 2 AM?!

Nutrition

Water intake (in addition to water specified below): 1.75 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 12:00 P.M.

• 1 tsp of Pink Lemonade Metamucil
• 1 large egg-white omelette w/ kalamata olives
• mixture of raspberries, blueberries, strawberries, and blackberries
• 1 bowl of mixed vegetables consisting of; zucchini, cauliflower, carrots, Italian green beans, and lima beans.
• 1 tsp of Carlson's fish oil

* Pretty big breakfast! Yummy and healthy. I felt full for a very long time following this.

Meal 2: 3:45 P.M.

• 12 oz. water
  
• 4 ice cubes
• 1 packet of Chocolate RIGHT
  

* Wow, this stuff is just amazing. I love how it's not so sweet as to stimulate my appetite and leave me begging for more. Calms the appetite and enhances my mental clarity.

Meal 3: 5:45 P.M.

• 1 small plate of steamed carrots, green beans, and zucchini.
• A few berries; raspberries and blackberries
• Sprinkle of lemon pepper.

* I wasn't quite ready to eat a meal but I felt like eating something sugary, so I tried to calm my appetite with something healthy.

Meal 4: 7:15 P.M.

• Small bowl of minestrone soup.
  
• over-sized portion of fruit; pineapple, honeydew melon, cantaloupe, strawberries, kiwis, and grape (fruit plate ordered at Pompei)
• Chicken Marsala (ordered at Pompei), drained of Marsala Sauce and ordered without noodles.

* I definitely out-did myself on this meal. I made sure everything I ate was authorized, but it was just a bit much.

Meal 5: 11:00 P.M.

• 1 bowl of green beans
• 1 tsp of Pink-Lemonade Metamucil
• A few berries; raspberries.

Notes: Once again, I did not eat how I should be eating for the 12-week phase. Meal 3 and 5 did not contain adequate sources of protein, and meal 4 was much too large. Note to self - when ordering food at a restaurant, anticipate them serving extremely large portions of carbohydrates, because that's exactly what happens. It's also important to note that I had a huge craving to just splurge on garbage today, but I practiced my knowledge of Nutritional Awareness and instead had the following when I was feeling overly-hungry. I really felt I was going to cave in around 5:30 today and needed a bit of a momentum in my direction ... I'm glad I used these artificially flavored drinks in place of destroying my diet.

• 2 Raspberry Lemonade, Crystal Light (on-the-go) packet. ( Yes, this stuff has the horrible Aspartame I'm not very fond of)
• 1 diet, sweetened - Lipton Green Tea

Also, I only got 1 tsp of fish oil in today. I'm starting to see why rough-sketching my meal plan for the day the night before; which I will by employing at the start of the 12-week phase; is so heavily mandated by Shawn in his book.

Base Camp: Day 3

Day 3 of 12

Base Camp Training Time: 2:30 P.M.

Notes: My mother and I did base camp training today. Last training session I did it with my mother and her co-worker, Alicia, but this time Alicia was unable to come. This was because there were only two people in my mom's office today, instead of the usual 3, so they could not take the same lunch break. Base camp was not very difficult, I switched up the squats for lunges today, which cranked up the intensity a bit. Once again, I concentrated on contracting the muscle group I was working and feel it works much better that way. My mother is struggling a bit, having to do push-ups on her knees. That's okay though, she's trying her best, and nobody can ask for more.

Sleep:
Time Retired: 1:30 A.M.
Time Awaken: 11:15 A.M.
Total Sleep: 9 hours, 45 minutes

Notes: As a total, it seems like I'm a complete lazy-ass for sleeping so long, but last night wasn't a smooth ride. I woke up a few times to use the restroom and had a bit of difficult falling back asleep instantly. I woke-up refreshed, though.

Nutrition

Water intake (in addition to water specified below): 1.4 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 9:30 A.M.

• 12 oz water
• 4 ice cubes
• 1 packet Vanilla RIGHT

* Bill Phillips sent me samples of RIGHT. Holy crap is this stuff great. Calmed my appetite completely and tasted great.

Meal 2: 3:15 P.M.

• 1/2 envelope of Chocolate Myoplex
• 12 oz water
• 4 ice cubes
• Sprinkle of blueberries and raspberries
• 1 tsp of flaxseed
• 1 cup of green tea

* Good post-training shake, I normally wouldn't add the flax as to slow digestion, but I don't consider base-camp to be entirely taxing on my body.

Meal 3: 7:30 P.M.

• Shrimp cocktail consisting of about 10 small shrimp and tomato juice, cilantro, onions, and hot sauce.
• 2 tsp of Metamucil Pink Lemonade Fiber
• 3 large classes of water

* Good tasting, nutritious meal. Possibly too much shrimp, but remember this is base camp - the only guidelines are eat lean, clean, and green.

Meal 4: 12:30 P.M.

• 1/2 portion of Salmon
• 1 tsp Metamucil Pink Lemonade Fiber
• 1 tsp Carlson's Fish Oil

Notes: Once again, I did not eat how I should be eating for the 12-week phase. I really need to get into the habit of doing that. For this phase it's not quite as important how much I eat, but rather what i eat. I feel that I'm doing well with food choices, now I just need to get timing / portion back in check. Only 1 tsp of fish oil today, I would have liked to do 2. During training, I'm planning on bumping it up to 2-3 tablespoons.

Base Camp: Day 2

Day 2 of 12

Base Camp Training Time: No Training Today

Notes: Nothing to report today as far as training goes. Today was not a training day. I'm really missing working out regularly already. I believe by sticking to these guidelines, by the end of the 12 days, I will be revved and ready more than ever to begin the 12 week phase.

Sleep:
Time Retired: 2:00 A.M.
Time Awaken: 9:15 A.M.
Total Sleep: 7 hours, 15 minutes

Notes: I just barely made the cut off for sleep today, and woke up feeling deprived of sleep and strained. I had an orthodontist appointment at 10 A.M., so I made sure I was in bed and asleep by 2:00 A.M., even though it's very difficult for me to fall asleep at times. I'm cutting all caffeine / stimulants from my diet for these 12 days to hopefully give myself some more control.

Nutrition

Water intake (in addition to water specified below): 1.2 gallons
* Asterisk indicates mood/feeling after eating specified food

Meal 1: 9:30 A.M.

• 15 oz water
• 1 packet Vanilla Myoplex

Combined in Shaker.
* Felt good and satisfied about starting my day off right.

Meal 2: 2:15 P.M.

• 1 can of Tuna (in water) w/ squeeze of lemon
  
• Small Apple
• 8 oz of mixed vegetables consisting of Zucchini, Cauliflower, Carrots, Italian Green beans, Lima Beans

* Very satisfied following this meal. I am now wide awake and now feel locked into healthy eating decisions for the day.

Meal 3: 7:00 P.M.

• 1 portion of dijon chicken
• mushrooms
• broccoli
• green beans
• brown rice
• 3 glasses of water

* Felt a bit over-done on this, but not horribly bad.

Meal 4: 11:45 P.M.

• 1 portion of dijon chicken
• 1 tsp of Carlson's Very Finest Fish Oil.

Notes: I started my day off right and felt great for the hours following. My meals were split perhaps too far apart and I didn't eat with the correct portion / timing patterns I'm trying to practice to prepare for the 12 week phase. All in all, I ate what I was suppose to and flexed my muscle of Nutrition awareness today. I took a friend out to Cheddar's, where I always get chicken tenders (on my free day). This time, in order to follow the guidelines, I ordered dijon chicken breast with broccoli and green beans. After dinner we went and saw Iron Man (which is a great movie). My friend decided to buy candy and junk-food at the store beforehand, but much to my surprise, I wasn't entirely interested in eating it. I felt very good about my decisions today. Although I didn't down quite as much water as I would have liked to, I still feel I did well. It's also important to note that I probably had an additional serving of berries combined throughout the day, when i was feeling a bit hungrier, but not in the mood for a full-blown meal.

Base Camp: Day 1

Day 1 of 12

Base Camp Training Time: 2:00 P.M.

Today I went to the gym and worked out with my mother and her co-worker. I tried explaining the importance of base camp to them, but they seem to have a hard time understanding it. What irks me most about this is that they haven't even read the book completely, yet seem so eager to dive into this. If I had to guess I would say that they won't last long unless they get into gear and finish reading the book. I've been asked questions that are explicitly answered in the book time and time again.

Notes: Base camp training as expect was not entirely difficult. It was, however, a slightly new experience. Instead of performing explosive, rapid-fire movements with music blasting in my ears - I ditched the MP3 player. I focused on my breathing pattern and on contracting my muscles to the fullest. The first set of push-ups I was able to complete 20, second set 20, but the third I was only able to complete 15. Squats and crunches were maxed out in repetitions.

Sleep:
Time Retired: 3:00 A.M.
Time Awaken: 11:40 A.M.
Total Sleep: 8 hours, 40 minutes

Notes: Today was my first full-day back from College. I spent much of my night re-reading excerpts from Shawn's book and visiting Bill's Transformation site. I even posted a thread pertaining to Strength For Life. All in all, I made sure to get 7 full hours of sleep as to not break base camp rules. I understand I need to get into gear and fix my sleeping schedule.

Nutrition

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

Meal 1: 12:00 P.M.

• 15 oz water
• 4 ice cubes
• 1 packet Vanilla Myoplex
• Sprinkle of raspberries, blueberries, blackberries, and strawberries.
• 1 teaspoon of Carlson's Very Finest Fish Oil

* An hour later I'm very lively and energized. My mental clarity is amazing and I'm feeling wonderful.

Meal 2: 3:10 P.M.

• 1 can of Tuna (in water)
• 1/2 sliced tomato, 5 sliced mushrooms
• 3 TBSP of egg whites
• Squeeze of lemon
• Dash of lemon pepper

I cooked this contraption in a pan with olive oil spray and split into 2 portions. I had 1 portion. This was far too much food to be considered 1 portion.

• 1 small navel orange

* 45 minutes later I am feeling re-energized, but not exploding with energy. I am very happy about my eating decisions.

Meal 3: 6:30 P.M.

• 15 oz. water
• Myoplex Vanilla

Combined in shaker
* Felt refueled an not hungry following this.

Meal 4: 9:10 P.M.

• Garbanzo beans
• Lima Beans
• Kidney Beans
• Carrots
• Broccoli
• 1/2 Portion of Salmon
• Small amount of raspberries and blackberries
• 1 tsp of Carlson's Very Finest Fish Oil

* Felt extremely satisfied following this meal, this was quite a bit of vegetables, about half of a plate. This is permitted during base camp.

Meal 5: 11:30 P.M.

• 1/2 Portion of Salmon

Notes: I feel very good after eating clean today. I was not tired at all during the day but as expected did make frequent stops to the rest room. My 2 gallon water intake was a result of me carrying around a large 1-gallon container and refilling it, drinking it periodically throughout the day. By 3:10 P.M, (meal 2) I had finished one gallon. I would say that this amount of food might be slightly on the low side, but during base camp there is no strict regimen to abide by. I'm trying to get as close as possible to prepare for the 12 weeks after base camp, and have found that when I'm not destroying myself in the gym, I require less food. Nonetheless, today was a great and successful day!