Today I am dead tired again stayed up late and now I'm paying for it in the morning. I tired to wake myself up with a cup of tea in the morning but it didn't have much effect. One main thing besides my diet that I really want to work on is the time I go to sleep at night because I find when I'm tired at school I am less focused at school.
Breakfast at 7:40am:
Today for breakfast I ate a bowl of mango with two peices of toast with penut butter with a glass of orange juice.
Snack at 10:00 am:
I ate an apple with a bagel and cream cheese.
Lunch at 12:00pm:
For lunch I ate a chicken stir fry with vegetables and drank a bottle of water.
Dinner at 5:30pm:
Today for dinner I ate a steak, with mushrooms, asparagus, and mash potatoes with a glass of milk.
Snack at 8:30pm:
For a snack I ate a strwberry yougrt with a banana.
Gym at 9:30pm:
Today for the gym I work on my triceps and my chest. For my triceps I started with skull crushers with the 45 pound weights, after that I did dips with the 30 pound dumb bell between my legs, and the last thing I did for my triceps was tricep extension. For my chest I started with the incline bench press, the second thing I did for my chest workout was the decline bench press, and the last thing I did for my chest was the flat bench.
Bedtime:
Tonight I went to bed at 12:00am.
Friday, 29 April 2011
Tuesday, 26 April 2011
April 15, 2011- Culminating Activity- Day #3
Today When I woke up I felt really good, I think that few extra hours of sleep is what I needed. Today I have a lot of homework to hand in for both of my classes and I think it is going to be a long day. Today I woke up an extra 15 minutes earlier to make a good breakfast to make up from yesterdays. Today is my rest day from the gym to give my body a full day of rest to repair itself from last weeks workouts.
Breakfast at 7:15am:
I ate a mini carton of egg whites, which comes out to 8 egg whites. Along with that I ate a blueberry yogurt with a glass of water.
Snack at 10:00am:
I only ate a apple.
Lunch at 11:50pm:
Today for lunch I ate a buffalo chicken pita from Extreme Pita with lettuce, tomato's, onion, cucumber, with ranch sauce and hot sauce.
Snack at 2:00pm:
I ate a orange with a bag of pretzels.
Dinner at 5:30pm:
I ate 3 pieces of lamb, brown rice, broccoli, and a piece of bread and butter with a glass of apple juice.
Snack at 9:00pm:
I ate a bowl of Shreddies cereal.
Gym:
No gym today was my rest day.
Bedtime:
Tonight I didn't go to bed until 2:00am.
Breakfast at 7:15am:
I ate a mini carton of egg whites, which comes out to 8 egg whites. Along with that I ate a blueberry yogurt with a glass of water.
Snack at 10:00am:
I only ate a apple.
Lunch at 11:50pm:
Today for lunch I ate a buffalo chicken pita from Extreme Pita with lettuce, tomato's, onion, cucumber, with ranch sauce and hot sauce.
Snack at 2:00pm:
I ate a orange with a bag of pretzels.
Dinner at 5:30pm:
I ate 3 pieces of lamb, brown rice, broccoli, and a piece of bread and butter with a glass of apple juice.
Snack at 9:00pm:
I ate a bowl of Shreddies cereal.
Gym:
No gym today was my rest day.
Bedtime:
Tonight I didn't go to bed until 2:00am.
April 14, 2011- Culminating Activity- Day #2
Today I am a little tired because I couldn't fall asleep until 1:30 am last night but I am going to make up for it tonight by going to sleep a few hours earlier. When I woke up today I felt a little bit under the weather so my morning apatite was a little messed up but I ate something small anyways. Later as the day went on I started feeling better and more energetic.
Breakfast at 7:25am:
I ate a apple and a drank a glass of milk.
Snack at 10:00am:
I ate a strawberry yogurt with nuts and drank a carton of chocolate milk.
Lunch at 11:40am:
I ate a tuna sandwich and drank a bottle of orange juice.
Snack at 4:00pm:
I ate a bowl of pineapple.
Dinner at 6:30pm:
I ate a grilled salmon boneless steak with lemon juice on top, also a Greek salad, and drank a pint of Moose head.
Gym at 8:00pm:
I didn't do any cardio today for warm up. Today at the gym I worked on my biceps, traps, and stomach. For my biceps I did the weight pyramid on the athletic bar from the 45 pound weights to the 10 pound weights, I also did 3 sets of hammer head curls with the 40 pound dumb bells. I finished my bicep workout with some toning, with the 20 pound dumb bells I did 5 sets of 20 reps of regular bicep curls. For my traps I did 5 sets of shoulder shrugs with the 90 pound dumb bells. For my stomach I did 3 sets of regular crunches, 3 sets of leg rasies, 3 sets of declined crunches with the 8 pound medicine ball.
Bedtime:
Tonight I wanted to catch up on some lost hours of sleep so right when I got home from the gym I had a shower and went to sleep at 11:15pm.
Breakfast at 7:25am:
I ate a apple and a drank a glass of milk.
Snack at 10:00am:
I ate a strawberry yogurt with nuts and drank a carton of chocolate milk.
Lunch at 11:40am:
I ate a tuna sandwich and drank a bottle of orange juice.
Snack at 4:00pm:
I ate a bowl of pineapple.
Dinner at 6:30pm:
I ate a grilled salmon boneless steak with lemon juice on top, also a Greek salad, and drank a pint of Moose head.
Gym at 8:00pm:
I didn't do any cardio today for warm up. Today at the gym I worked on my biceps, traps, and stomach. For my biceps I did the weight pyramid on the athletic bar from the 45 pound weights to the 10 pound weights, I also did 3 sets of hammer head curls with the 40 pound dumb bells. I finished my bicep workout with some toning, with the 20 pound dumb bells I did 5 sets of 20 reps of regular bicep curls. For my traps I did 5 sets of shoulder shrugs with the 90 pound dumb bells. For my stomach I did 3 sets of regular crunches, 3 sets of leg rasies, 3 sets of declined crunches with the 8 pound medicine ball.
Bedtime:
Tonight I wanted to catch up on some lost hours of sleep so right when I got home from the gym I had a shower and went to sleep at 11:15pm.
April 13, 2011- Culminating Activity- Day #1
Today is my first day on becoming a healthier person. Today I start my healthy diet and on the way to achieving my goal, to lose 5 pounds of fat. To achieve this goal I am going to record what I eat each day, what time I go to the gym, and what kinds of workouts I do each day. I am going to also record what time I go to bed each night to try and gain some more hours of rest. Today I weigh 205 pounds and by the end of this 21 day assignment I want to lose 5 pounds of body fat, I will weight myself once a week and then on the last day of this assignment. I am going to do this by eating low sugar, low carbs, high protein, and good nutrients foods.
Breakfast at 7:30am:
Today for breakfast I ate a bowl of oatmeal, a banana, and a cup of tea.
Snack at 10:00 am:
I ate a bagel with cream cheese and drank a bottle of water.
Lunch at 12:00 pm:
I ate a grilled chicken salad and a bowl of brown rice.
Snack at 3:30pm
I ate carrot sticks with ranch dipping
Dinner at 7:30pm:
I ate spaghetti with meat balls and whole wheat pasta with a glass of milk.
Snack at 9:45 pm:
I ate a bowl of cottage cheese with whole wheat toast with all natuerul pennut butter.
Gym at 11:00 pm:
I did a 20 minute warm up run before my workout. For my workout I worked on my legs and back. For my legs I started with squats, then moved onto the leg press machine, and after that I went onto the cafe machine. For my back I started with the sit and row machine, then I went onto the lat pull down machine, and then I worked on my lower back with a 45 pound weight.
Bed time:
Tonight I didn't fall asleep until 1:30 am.
Breakfast at 7:30am:
Today for breakfast I ate a bowl of oatmeal, a banana, and a cup of tea.
Snack at 10:00 am:
I ate a bagel with cream cheese and drank a bottle of water.
Lunch at 12:00 pm:
I ate a grilled chicken salad and a bowl of brown rice.
Snack at 3:30pm
I ate carrot sticks with ranch dipping
Dinner at 7:30pm:
I ate spaghetti with meat balls and whole wheat pasta with a glass of milk.
Snack at 9:45 pm:
I ate a bowl of cottage cheese with whole wheat toast with all natuerul pennut butter.
Gym at 11:00 pm:
I did a 20 minute warm up run before my workout. For my workout I worked on my legs and back. For my legs I started with squats, then moved onto the leg press machine, and after that I went onto the cafe machine. For my back I started with the sit and row machine, then I went onto the lat pull down machine, and then I worked on my lower back with a 45 pound weight.
Bed time:
Tonight I didn't fall asleep until 1:30 am.
Monday, 18 April 2011
April 15, 2011
1. A part of my health that I think I got to improve on is my cardio and my diet because when I don't focus much of my work outs on cardio and also watch what I eat. The way I can set up a calender to help me achieve this is to make 20 minutes of my work outs focused on cardio marking them on the calender to record and see my improvements. Also include to see what I eat and to record if I stay on track to achieve my goals.
2. Some entries that I will include on my calender is the times I went to sleep, what I ate that day, and what work outs I did. These three things will improve all three of my health triangle. These entries are designed to imporve my health and will help me achieve my health goals.
3. Yes I will allow space on the weekends as the same as the week days to stay disciplined and achieve my goals with no excuses.
4. Some kind of artwork I am going to use is use different colors for different entries to help me record them. Example: use the color blue for what time I will be going to sleep, use the color red to show what I ate that day, and the color green to out line my work out for that day.
5. I will keep my calender on the fridge in my house. This will affect on how the design of my healthy diet will be so that I can look at the calender before I open my fridge to eat something, so I don't cheat the diet.
2. Some entries that I will include on my calender is the times I went to sleep, what I ate that day, and what work outs I did. These three things will improve all three of my health triangle. These entries are designed to imporve my health and will help me achieve my health goals.
3. Yes I will allow space on the weekends as the same as the week days to stay disciplined and achieve my goals with no excuses.
4. Some kind of artwork I am going to use is use different colors for different entries to help me record them. Example: use the color blue for what time I will be going to sleep, use the color red to show what I ate that day, and the color green to out line my work out for that day.
5. I will keep my calender on the fridge in my house. This will affect on how the design of my healthy diet will be so that I can look at the calender before I open my fridge to eat something, so I don't cheat the diet.
Monday, 4 April 2011
1. If you are only doing bicep curls in your workout you are only benefiting your arms in that workout. Another way to benefit your health would be a 20 minute warm up jog. This would get the blood flowing through the muscles before lifting weight and would not only work on arms but also legs and cardio.
2. If you start using the treadmill for your workout you are targeting your legs and mainly cardio. Another workout you could do to target other areas of your health would be to use the stair clumber. This would mainly target your legs and plus build up stamina and cardio.
2. If you start using the treadmill for your workout you are targeting your legs and mainly cardio. Another workout you could do to target other areas of your health would be to use the stair clumber. This would mainly target your legs and plus build up stamina and cardio.
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