Have'nt posted in awhile-not my best few days.

(11th)I am a little curious about going too hard too soon. If my biggest problem is peaking too soon though, I figure I at least hit my peak instead of falling flat. I didn’t eat a whole lot of carbohydrates yesterday and was good about salt until about 3:00 when I had some salted almonds. I was a bit zombie-like but not tired. I am not entirely sure what to attribute that to but it’s a long process. Everybody responds differently to different foods and diet plans. Some people eat salty foods the day before a competition because it “fills” them out. Some people just become puffy and bloated. I have a lot to figure out.

(12th)I have taken a couple pictures and I am not at all thrilled about how they looked. It shows me an outsider’s view of what I really have to work on. It is easy to think that the bioelectric impedence machine is always judging a little high. The pictures seem to show that it isn’t. I do plan to take this seriously and I have a long way to go. The curvature in my spine is very evident. I f I want the judges to look beyond that, I need to work.

(14th)We should double our 2010 Income on Friday!! (and we did)
I had a breakdown. I was looking for something to satisfy my sweet tooth and I started checking out the Halloween candy. I grabbed a fun size Milky Way and Heath Bar and made quick work of them ("Fun Size?" how bout "Tease you. make you want more size?"). I would assume that after some doubts about the competition today that I was subconsciously sabotaging my efforts. Another piece of it was that I wasn’t very interested in the things we have in the house. The 2 bags of chicken tenderloin I cooked have already been consumed by the family and I. The sweet potatoes from last week may be rotten. I started eating one yesterday that didn’t seem "right" I am a little turned off by them at the moment. These are all EXCUSES but they will help me combat my downfalls if I document them. I will stay the course. I am still doing the competition.

I was tired after clients last night (Wednesday) but I made sure that I got to the store for some better food choices. Convenience is very important to me and today is more evidence of that.

12/11-
5:30-Thermogenic
6:15-60 Minute walk on treadmill. 3.41 miles-no limp but pushing off with left foot is difficult.
7:20-14 oz Lactaid and Scoop of Whey Protein, Dr Shultze’s Super food and acidophilus.
10:30-Oatmeal with Craisins.
11:00-Brandons Hockey Practice
12:00-Gabby’s Hockey Scrimmage against Rosemount
12:20-Scoop of Whey Protein
1:30/2:00-Tysen’s Birthday Party
2:30-Sweet Potato, 3 Chicken tenderloins, steamed broccoli and cauliflower
3:15-Roasted Salted Almonds
4:00-Kids Christmas Program at Church.
6:00-Steamed Broccoli and Cauliflower, 3 Chicken Tenderloins, Salted Almonds
8:00-Powerade zero

12/12- 203- 14%
5:30-Thermogenic-
6:10-Cardio-60 Minute Walk on Treadmill-3.?- Accidentally unplugged emergency plug so treadmill reset.
7:15-14 oz Lactaid and Scoop of Whey Protein, Multivitamin (Shultz’s Super Food) and 1 billion Acidophilus.
7:15-Drank over 32 oz water during cardio
8:15-Oatmeal with craisins (The sugar added to craisins probably equal the sugar in instant oatmeal but….. oh well)
8:30-Group Fitness Class
9:00- 2 Pieces of whole wheat toast and Natural PB.
9:30-Client
10:00-Preworkout
10:30-Chest and Bis
Db Chest Press- 55 x 15
70 x 12-75 x 10-85 x 8-90 x 6-95 x 6
DB Incline Chest Press
70 x 12-75 x10-85 x 7- 90 x 6- 95 x 4
Band Dips- 4 x 8 reps with Orange/Black/Blue Bands
Cable Crossovers-150 x 8- 150 x 8-
DB Curl-
DB Hammer Curls-
1:00-Client-JK
2:00-2 mile walk-34 minutes and stretched
3:15-Chicken Tenderloin, Steamed Broccoli and cauliflower (Sweet Potato tasted funny-didn’t eat it-body was begging for carbs later…see English Muffin)
4:00-Client-BB
5:00-Scoop of Whey Protein and English Muffin with Natural PB and Sugar Free Strawberry Jelly
5:15-Client-GF
6:30-Client -AS
7:30-Group Fitness Class
8:30-Roasted Salted Almonds and Powerade zero

　
12/13-205-13.9
5:30-Thermogenic
6:00-60 Minute walk on Treadmill- unplugged the emergency switch again but went about 3.3 miles.
7:00-14 oz Lactaid, scoop of whey protein, multivitamin and 1 billion acidophilus
8:30-Client
9:00- PB Toast
10:00-Client
10:30-Preworkout
11:00-Leg Workout-Scoop of Whey Protein before workout
1:15-Grapefruit and Scoop of Whey Protein
1:30-48 Minute walk on Treadmill- 2.75 Miles
2:30-Chicken Breast Sandwich, whole wheat Bread, Lettuce, Miracle Whip, Pickles, Salt and Pepper
3:00-Client
4:00-Client
6:00-Iceberg Lettuce with salsa and Chicken Breast seasoned with taco seasoning.
7:00-Roasted Salted Almonds
7:30-Client
8:30-Client
9:40-Roasted Salted Almonds
12/14-205-14%
5:30-Thermogenic
6:00-60 Minute walk on treadmill-3.28 miles (sluggish and tired today)
7:00-Scoop of Whey Protein, Multivitamin and 1 billion acidophilus
8:15-1 Cup Oatmeal-unflavored (not instant)
8:30-Client
8:25-PB and Sugar Free Jelly on Whole wheat toast
9:30-Client
10:00-Preworkout
10:30-Back Workout-4 sets Cable Lat Pulls/5 sets Prone DB Rows/ 4 sets Pull Ups/4 sets Front Pull Downs/4 sets Shrugs -Scoop of Whey protein during workout at the end
12:30-Chicken Tenderloin, Sweet Potato
12:40-Thermogenic
12:45-1:15-30 Minute Walk
1:45-Natural PB and sugar free jelly Toast
3:30-Mini Heath Bar and Milky Way-Moving on.
4:00-Client
5:30-Scoop of Whey Protein
6:15-Tilapia sandwich on whole wheat toast, pickles, lettuce, salt, pepper and miracle whip
6:30-Client
7:30-Group Fitness Class
9:25-Roasted Salted Almonds and Powerade zero

12/15-205
5:30-Thermogenic
6:00-60 minute walk 3.3 miles 40 oz water
7:10-14 oz Lactaid and scoop of whey protein, multivitamin and 1 billion acidophilus
8:25-1 Cup Steel cut oatmeal with some lactaid
8:30-Client
10:00-Client
11:00-Client
11:30-Preworkout supplement
12:00-Shoulders and Tris-Scoop of Whey Protein, Thermogenic and 30+ oz water during
Shoulder Press-
Rear Delt Rows-
Lateral Raise-
Upright Rows-
2:00-Tilapia and Brown Rice, Craisins and Almonds
3:00- Client
4:00-Client
4:55-Scoop of Whey Protein
5:00-Client
6:00-Nastural PB on whole wheat toast (yeah yeah)
7:30-Client
8:45-Roasted Salted Almonds and Powerade zero


12/16- 205-12.0%- Cancelled appointments today!!?
5:00-Thermogenic
5:30-60 minute walk on treadmill 3.4 miles and 40 oz water
6:40-14 oz Lactaid and Scoop of Whey Protein, Multivitamin and acidophilus
7:30-Client-cancelled
8:30-Group Fitness Class-cancelled
9:30-Client
1:00-Client-cancelled
6:00-Group Fitness Class
6:30-Client

Planning ahead.

     I have a busy day tomorrow (Sunday). So I did my weeks worth of cooking today. This time it was a bit easier though because I simply had to steam the veggies and throw the Chicken on the Foreman grill. I still have plenty of brown rice and sweet potatoes. I put two bags of chicken tenderloin in a bowl with extra virgin olive oil and I salt and pepper them. I let it sit for a few minutes then I start grilling.

     I mentioned a few days back that I am not really into pushing protein. This is primarily because when my body has too much of it I quickly become uncomfortable (gassy). Right now I have been increasing how much I take in the form of powders because that isn’t happening. My body seems to be using every bit of what I give it. Another positive with extra protein is that it also CAN increase metabolism. In order for your body to use it as an energy source (hopefully it goes towards repairing and building muscle first) it has to convert it to glucose which takes energy to do.
 12/9-205-11.9%
5:00-Thermogenic
5:20-Power went out so I flooded the backyard ice rink. Power came back about 5:55 and I was on the treadmill at about 6:05.
6:05-7:00 52 Minute walk 2.75 miles
7:05-Lactaid and Scoop of Whey Protein. Multivitamin and acidophilus.
7:30-Client
8:30-Group Fitness Class
9:30-Client
10:30-Client
11:45-Chicken sandwich (whole wheat, pickles, miracle whip, salt and pepper) macadamia nut clif bar (probably didn’t need that.)
12:00-Preworkout
12:30-Scoop of whey protein and bis and tris workout
4:00-Client
5:30-Scoop of Whey Protein and Chicken Breast, Steamed Vegetables.
6:00-Group Fitness Class
6:30-Client
7:30-Scoop of Whey Protein and Chicken Tenderloin
7:45-9:00-Fire at the neighbors.
10:00-Scoop of Whey Protein and a couple pieces of broccoli and cauliflower.

     I usually set my alarm for 5:30 but because I had a 7:30 Client I set it for 5:00 so I had time to do my cardio. Serendipitous because the power went out at about 5:15 or so. I did  a few things and then the power came back in time for me to finish my cardio.

12/10- 205-14.7%
5:30-Thermogenic
6:15-Cardio-60 minute walk on treadmill 3.21 miles
7:20-14 oz Lactaid and Scoop of Whey Protein, multivitamin and 1 billion acidophilus
9:15-Oatmeal and Scoop of Whey Protein
9:30-Pre workout
10:00-Abs and Calves
11:00-Client
12:00-Scoop of Whey Protein Chicken Tenderloins wrapped in lettuce
3:15Almonds
5:15-Broccoli and Cauliflower
9:15-Scoop of Whey Protein and 2 chicken tenderloins

Registration was sent yesterday.

I suppose it’s time to start thinking about the positive effects of competing in this competition. I did send in my registration yesterday. It should be good for business to show people what I can do for myself as well as them. I should be successful because I have a complete gym/studio in my basement. I have family and clients that are extremely supportive and will help hold me accountable.

This Competition is a drug free competition by the way. There are blood tests as well as polygraph tests.

I don't have much else to say today.
Thanks for reading.
Chris
YourFit Personal Training
yourfitstudio.com


12/7- 208-15.7%
5:30-Thermogenic
6:00-7:00- 60 Minute walk on treadmill- 3 miles (had a slight headache as I went to bed and no change overnight. I woke up with it but I did my cardio anyway. I did take 2-ibuprofen halfway through cardio)
7:10- Lactaid and Scoop of whey Protein and 1 billion acidophilus-I took my super food multivitamin first or I would have “forgotten” again.
7:00-Drank 16oz water during cardio.
8:15-PB Clif Bar
8:30-Client
9:30-Neurocore preworkout supplement and a scoop of whey protein.
10:00-Shoulder workout- Shoulder Presses, Lateral Raises, Rear Delt Raises, upright rows for the front of the shoulder (this is typically an overworked muscle so I haven’t done an exercise specifically for it in years. It is involved in every pushing motion so it is worked quite a bit. I need every edge I can get though especially with my left leg numbness.)
11:00-Finished another 16 oz water during lifting session.
12:00-16oz Water
12:15-Chicken Breast, Brown Rice, Steamed Veggies, 2 pieces of Natural PB whole wheat Toast
12:55-Thermogenic
1:00-Client
3:15Chicken Breast Sandwich-Pickles and Miracle Whip light and Macadamia Nut Clif Bar
4:00-Client
6:00-Roasted Salted Almonds, Powerade and scoop of Whey protein
6:30-Client
7:30-Group Fitness Class
　

12/8- 204- 14% 22 weeks until competition ( Competition diet begins at 12 weeks -8-10% is where I‘d like to be at that point)
5:30-Thermogenic
6:15-7:15-60 Minute walk 3.1 miles
7:20-Lactaid and Scoop of whey protein, multivitamin, acidophilus.
8:25-Macadamia Clif Bar-trying to eat more early
8:30-Client
9:30-Preworkout- and flooded backyard Ice Rink- Oh yeah.
10:00-Brown Rice and Chicken Tenderloin-still trying to eat more early.
1015:-Leg Workout-32 oz water completed-Scoop of Whey Protein towards end of workout.
12:00-Macadamia Nut Clif Bar
1:00-Sweet Potato and Chicken Tenderloin
1:10-Thermogenic-still cutting off caffeine around 1:00
3:00-Handful of Roasted Salted Almonds
3:30-Apple and a half scoop of whey protein
4:00-Client
5:00-Client
6:00-Dinner
6:30-Client
7:15-Handful of Roasted Salted Almonds
7:30-Client
9:00-Scoop of Whey Protein

Mr Natural Minnesota

I didn’t get up early to do cardio today and that is something I need to do on a regular basis. I am starting to think that I should just do the Mr Natural Minnesota Competition. That’s really what this whole blog is all about anyway. I would imagine there are a few nay-sayers out there so I can shoot to prove them wrong. I will drop the form off in the mailbox tomorrow. We’re in.

I need to eat more early in the day. I am noticeably more hungry after my workouts and in the evening.
I am not recovering from my workouts (Could be not eating enough but I don’t think that’s the case)  {Later-....after looking at my past two days I actually do think it's the case}
so I am switching to Monday- Chest, Tuesday-Back, Wednesday-Shoulders, Thursday-Legs, Friday-Tris and Bis, Saturday- Abs and Cardio, Sunday-Off/Long Cardio
YourFit Personal Training is 94.8% of the way to doubling 2010 Income.

Why Preworkout Supplements?- Beta Alanine-(delays lactic acid accumulation allowing you to perform more reps without the burning sensation), Creatine (Increases ATP-Fuel which allows you to complete an extra few reps before you run out of ATP), Arginine (Increases Blood flow to working muscle by dilating blood vessels), Caffeine (c’mon it’s caffeine).

Additional Concern $$- $200/month on supplements to give myself a competitive edge. Do I need them? No not necessarily but they would help me a great deal.


Mostly Amazon.com Prices.
Preworkout
Thermogenics
MultiVitamin
Fish Oil
BCAA
L-Carnitine
Protein
Whey $30

12-5- 209- 15.8%
5:30-Thermogenic (Oxy5001)
6:15-7:00- 45 minute Walk on Treadmill 2.25 miles
7:15-14oz Lactaid and a scoop of Whey Protein with a Clif Bar
8:30-Group Fitness Class
9:30- Client
10:00- Hemo Rage (Preworkout supplement) and Scoop of Whey Protein and Multi Vitamin.
10:30-Abs and 30 minute walk
12:15- Chicken Breast, Brown Rice and Steamed Veggies
1:00-Client
3:00-Chicken Breast and Sweet Potato, 2 Pieces of whole wheat bread with natural PB.
4:00-Client
5:15-Client
6:00-Chicken Breast Sandwich
6:30-Client
7:30-Group Fitness Class

12-6-209 15.9% (I drank quite a bit of water and took test again. It dropped to 13.9%)
7:30- Thermogenic, Acidophilus
8:15-Scoop of Whey Protein, 2 Pieces if whole wheat toast with natural PB
8:30- Group Fitness Class
9:45-Hemo Rage (Preworkout)
10:15- Back Workout-(multivitamin during workout)
11:00-Client-lifted with client
12:00-Grapefruit
12:15-1:15-Cardio (Walk on Treadmill) 3.15 Miles
2:30-Chicken Breast, Brown rice, steamed carrots, 2 pieces of whole wheat toast with natural pb
3:00-Client
4:00-Client
5:15-Chicken Breast
7:30-Client
8:30-Client
10:00-Roasted Salted Almonds, Steamed Broccoli and Cauliflower.
　- Casein $23-$23 CLA-$18-first out s- $20- $15-$38- $20-Zantrex/Oxyelite Pro/Oxy 5001 -$25-Hemo Rage/ Jack 3d/Neurocore

Who wants a "Genetically Gifted" Trainer?

I’ve been posting a lot of the negatives about competing in a bodybuilding competition but I think that’s simply because I really don’t want to do one. There is clearly a part of me that feels that it would be good thing. Who doesn’t want a photo of themselves looking slightly better than their best? They don’t look like that any other time any way.
I think of myself as a pretty ordinary guy. I am not genetically gifted. I am not “Shredded” and I have had to work for what I do have (whatever you consider me to be). Not to slam all the “genetically gifted” trainers out there, but what are you going to learn from somebody who was simply born muscular, strong and lean? They aren’t going to learn from personal experience. They could certainly learn from years of finding what does and doesn’t work with their clientele though. And that is why I don’t intend to slam ALL “genetically gifted” trainers. No offense Mom and no offense Dad but I wasn’t given “lean” as a genetic trait. What I recommend is that you find out what you were given. I was given size and strength. I don’t have to work that hard to gain muscularity. I just have to work hard to keep the fat off and it isn’t incredibly easy. One of my major pet peeves is when people confuse the difference between the words can’t and won’t. I won’t let myself use genetics as an excuse to fail.
Thanks for reading.
Chris
YourFit Personal Training
Yourfitstudio.com

Looking for people to compete in our Feb 6^th - May 7^th Body Transformation Competition. The winner gets a $350 Visa Gift Card, 20% off the following competition and their name engraved on the competition plaque.

The Ultimate goal is to have 2 teams and 2 trainers compete against each other with a financial prize at stake for the competitors and the trainer. Win-Win.

7:40-Steamed Broccoli, Cauliflower and Chicken Breast9:00-Roasted Salted Almonds 12-4- 209-13.1- (Can vary daily because bioelectric impedence measures an electric impulse and electricity flows through water and muscle quickly-you can fudge the test by drinking fluids) The YourFit Body Transformation Competition we run uses both weight and Bioelectric impedence so individuals cannot fudge both tests.) It would hurt the contestants to show up over hydrated as well as under hydrated.7:30-Thermogenic Oxy5001
7:45-8:30- 45 Minute walk 2.3 miles (little slower-stiff left leg)
8:45-Scoop of Whey Protein Powder, Multivitamin, Acidophilus, Bowl of Quinoa and Piece of Whole wheat bread with natural PB11:00 Kids Hockey Practice
12:15-Chicken Breast Sandwich with Miracle whip light, black olives, lettuce, banana peppers, salt and pepper. (Can’t beat Subway but we try.)12:45-Neurocore (preworkout supplement)
1:15-Chest, Shoulders and Tricep Workout-Sore longer lately which is making me contemplate switching up my legs/pull/push/- legs/pull/push (no days off) schedule-probably a combination of subconsciously working harder (because of the blog/contest) and eating a little bit less slowing recovery.2:50-3:20-30 minute walk 1.57 miles
3:30-14 oz Lactaid and scoop of Whey Protein slice of whole wheat bread with natural pb3:30-5:00-Sledding with the kids
5:45-Grapefruit6:00-Dinner-Chicken Stir Fry-Chicken Breast-Cauliflower, Broccoli8:30-Steamed Veggies, Salted Roasted Almonds, Chicken Breast-a lot of snacking as you can see but I was pretty hungry. By the way the Multi-Vitamin is Dr Shultz’s Super Food (ground up veggies etc-tastes terrible-great for you)


12-5- 209- 15.8%
5:30-Thermogenic (Oxy5001)
6:15-7:00- 45minute Walk on Treadmill 2.25 miles
7:15-14oz Lactaid and a scoop of Whey Protein with a Clif Bar
8:30-Group Fitness Class
9:30- Client
10:00- Hemo Rage (Preworkout supplement) and Scoop of Whey Protein.
1:00-Client
4:00-Client
5:15-Client
6:30-Client
7:30-Group Fitness Class
　
　

Competition Blog number 2

More Concerns about the Bodybuilding Competition
-Permanent changes to metabolism and Body
- Getting addicted to it and “Becoming” a bodybuilder.
- I preach “Lifestyle” over losing weight for an occasion because what happens after said “Occasion”?  Most people put the weight back on.
-Feeling that 5% Bodyfat should be the new norm. In other words I don't want to feel disappointed when the body fat goes back to normal levels when the competition is over. Yo-yo dieting does effect the metabolism and preparing for a contest is a yo-yo because nobody is going to stay at 5% Body Fat.

Possibility- I just work towards a scheduled photo shoot with CTRyan Photography. ctryan.com

YourFit Personal Training set a new 1 month record for business in November by about $200. I appreciate everyone that helped us attain that mark as well as those that will remain when we surpass it.
-We will also soon double our 2010 income total. In order for us to again double our previous year (2011) we will need to average what we brought in during November throughout 2012.

Blogging about my food intake has definitely affected at least one decision. I don't know what I would have chosen instead but when I remembered the blog I decided to have some a bowl of Kashi cereal instead. Tomorrow I am going to give Quinoa a try for breakfast replacing my morning bowl of cereal.

Thanks for reading.
Chris
YourFit Personal Training
yourfitstudio.com

12/1
7:30-Thermogenic-Oxy5001
8:15-Kashi Go lean Crunch Berry Crumble8:30 Client
9:45-MultiVitamin Acidophilus, Hemo Rage
10:15-Workout- Abs, Forearms Calves (Maybe should be a day off ….but nope)
10:25-
12:00-1 Scoop Whey Protein-I am not a big “protein” supplement pusher but It has BCAA’s which are good for hanging onto lean tissue, and I don’t have any BCAA’s right now.Half Chicken Breast, Sweet Potato and Grapefruit. Half PB Clif Bar1:00-Thermogenic(Oxy5001)-Cutting off caffeine at 1:00 usually I cut it off at 2-3:00
1:30-2:15-Cardio-Walk on Treadmill-45 minutes-2.3 miles
3:00-Honey Crisp Apple, Brown Rice and a scoop of Whey Protein4:00-Client
4:55-PB Clif Bar5:00-Client-
6:40-Dinner- Chicken Breast, Steamed Carrots, Broccoli and Cauliflower7:30-Client-
8:45-Broccoli and Cauliflower, Almonds
12-2-
5:30-Thermogenic- oxy5001
6:15- Cup of coffee
6:30-Kashi Berry Crumble Cereal7:30- Client
8:30-Group Fitness Class
9:00-Client
9:50-Kashi Cereal10:30-Client
11:15-Hemo Rage (Preworkout supplement)
12:00-Leg Workout-Walking Lunges/Cart Hamstrings and Ball Leg Curls/Leg Ext.
1:30-2:15-Walk on Treadmill- little faster than normal, slight limp, 2.5 miles.
3:30-Scoop of whey protein/BCAA’sChicken Breast and Sweet Potato- Didn’t salt4:00-Client
5:20-Lettuce wrapped Chicken Tacos and Steamed Carrots6:00-Group Fitness Class
6:30-Client
7:30-Roasted Salted Almonds
　
12-3-205 and 15.1%?-dehydrated possibly
8:00-Oxy5001 (Thermogenic)
8:30-9:15- Cardio-Walk on Treadmill (slightly faster again-2.65 miles)
9:40-(Too long before first meal-should be within an hour or so of waking)
10:30-Grapefruit
11:00-Client
12:00 Client
12:30-Hemo Rage (Preworkout supplement)
1:00-Back Workout
2:00-Scoop of Whey Protein, Multivitamin, 1 billion acidophilus, and a Clif Bar. Unfortunately no real food but we’re out of cereal and I need to make a change from cereal anyway. All we have is instant oatmeal which isn’t as good as a Clif Bar anyway.Scoop of Whey Protein in 14 oz Lactaid 2:45-
4:00-Clif Bar During Brandons hockey scrimmage-was kind of in a fog-most likely due to not eating any “Real” food.Sweet Potato Chicken Breast6:15-Sliding with the kids for a bit
7:40-Steamed Broccoli, Cauliflower and Chicken Breast　

Competiton Blog Post number 1

I am entertaining the idea of competing in a bodybuilding competition. I go back and forth hourly about whether I should do it or not. The nutrition piece will be especially difficult as things get closer. I don't consider myself a musclehead, a health nut or overly egotistical nor do I want to spend too much time with people that do fit this description. (Which is another reason I kinda don't want to do the competition...they'll be EVERYWHERE) I am a Personal Trainer but I don't think you need to be any of the above attributes to fill that role. You simply need to be health conscious. My focus as a trainer is lifestyle, not 90 day weightloss.
For the last few days I have kept track of everything I have been eating to help identify where I could use the most improvement. Each day below begins with the date, my cweight at the time and my bodyfat % as taken by bioelectrical impedence which can be off as much as 3.5%. I do not eat dairy and the cereal I typically eat for breakfast will most likely fade from the picture soon here and is also topped with lactaid.
I have identified some of my weaknesses such as doing cardio right away in the morning and excess sodium from salt that I put on foods I find to be bland. (There are plenty others) For the last 3 Sundays I have cooked several pounds of Chicken Breast, Sweet Potatoes and currently steamed vegetables that can easily be thrown in be microwave on short notice because I will not cook ahead of time otherwise. It would easily become PB toast or a bowl of cereal instead.
As for the bodybuilding piece my limitations are based upon easily observable scoliosis and assymmetry. My right side is clearly bigger than my left. I do alot of dumbbell work to keep things even but I'm pretty sure this is due to the curvature of my spine. I have had several back issues and most recently a very severe issue in July that left my left leg partially numb and still very weak. I have built up some strength but am only able to do 8 single legged calf raises with body weight. Before the injury I was able to do do 15 single legged calf raises with a 70 pound dumbbell in my hand.
Thanks for reading.
Chris Ogren
YourFit Personal Training
yourfitstudio.com

11/28 208 14.1%
7:30 Oxy5001-thermogenic
8:30-Kashi Go Lean Crunch with Flax and multi vitamin
9:00-1 billion acidophilus
10:30-sweet potato and chicken breast tenderloin
10:50-Hemo Rage (preworkout supp)
11:20-1:10-Leg Workout
1:10-sweet potato and 2 chicken breast tenderloins
2:00-2:45-Cardio Walk on Treadmill 2.43 miles
3:15-Grapefruit and Macadamia Nut Clif Bar multivitamin
5:00 Client
6:15-Lettuce wrapped Chicken tacos with salsa
6:30 Client
7:30 Class
8:30 Salted Roasted Almonds and powerade zero

11/29-205 12.8%
7:30-Thermo-oxy5001
8:00-Kashi Go Lean Crunch with Flax
8:30 Group Fitness Class
9:00-Multivitamin and 1 billion acidophilus
9:15-Neurocore preworkout
9:45 Abs and Back/Bi workout
11:30-Chicken Breast and Sweet Potatoes
12:00 Client
1:15-Cardio-Walk on Treadmill 45 minutes-2.2 miles
2:30Chicken Breast and Sweet Potato Macadamia Nut Clif Bar
3:00 Client
4:00 Client
5:30Chicken Taco wrapped in lettuce with steamed broccoli/cauliflower/carrots
7:30 Client
8:30 Client
9:30-Powerade and Salted Roasted Almonds

11/30 208-14.7%
8:30 Macadamia Nut Clif Bar9:30 Kashi Go Lean Crunch with Flax
10:00 Hemo Rage Preworkout
10:30 Chest Shoulder and Tri Workout
Took Multivitamin and Acidophilus mid workout because I forgot.
1:15-Half Sweet Potato Half Chicken Breast and Steamed Broccoli/Cauliflower and Carrots
2:00 Client
3:10-Thermogenic (Oxy5001) and Walk on Treadmill-30 minutes
3:45-Handfull of Roasted Salted Almonds and Craisins
4:00-Client
5:30-Dinner-Brown Rice, Steamed Broccoli, Cauliflower and carrots, Chicken Breast
6:30 Client
7:30-Group Fitness Class
8:00-Client
9:15-Almonds Steamed Cauliflower and Broccoli and Powerade

I have mad a conscious effort to drink more water but have not been measuring my intake.



12/1
7:30-Thermogenic-Oxy5001
8:15- Kashi Go lean Crunch Berry Crumble
8:30 Client
9:45-MultiVitamin Acidophilus, Hemo Rage
10:15-Workout- Abs, Forearms Calves (Maybe should be a day off ….but nope)
12:00-1 Scoop Whey Protein-I am not a big “protein” supplement pusher but It has BCAA’s which are good for hanging onto lean tissue, and I don’t have any BCAA’s right now.
12:25-Half Chicken Breast, Sweet Potato and Grapefruit. Half PB Clif Bar
1:00-Thermogenic(Oxy5001)-Cutting off caffeine at 1:00 usually I cut it off at 2-3:00
1:30-Cardio-Walk on Treadmill
4:00-Client
5:00-Client
7:30-Client