At the end of each week I will be giving a brief recap of what I accomplished over the week. I will explain my nutritional goals, my workout routines and my fitness level at the start and end of each week. Hopefully this will help to keep me accountable for my own actions.

This week has been a good one. I started off on Sunday at 179lbs and 13.5% body fat and I finished the week at 177lbs and 13% body fat.  Using gyminee.com has really helped me to not only watch what I eat but to also better understand what I am putting into my body.  There was a time when I felt that just because I was working out, I was entitled to eat whatever I wanted too. This has changed dramatically now.  Now I work out but I am also eating correctly. I am almost always falling within the range that I need to be on all four essential components: calories, fat, protein and carbs. The fat is not melting off but slowing decreasing at a healthy rate.

• 1/18/09 – Sunday is my rest and cheat day and I did exactly that. No exercise or nutritional logs for this day.

• 1/19/09 – My fiancee and I spent all day running around getting stuff done for the upcoming wedding.   I didnt track my nutrition because I knew it wasnt going to be a good one. We did, however, do the 30 minute Hip Hop Abs Fat Burning Cardio.
  • Total calories burned – 300

• 1/20/09 – My daughter was sick so I stayed at home and worked. During my lunch break, I did the BeachBody 10 minute cardio blast.  My daughter was even coaching me from the couch. “Dad, your rear leg needs to be straighter when doing your lunge”.
  • Total calories burned – 150
  • Consumed 1842 Calories, 164g of Protein, 120g of Carbs and 75g of Fat

• 1/21/09 – I performed the Body for Life Lower Body workout today. Felt great after not being at the gym for a number of days.
  • Total calories burned – 173
  • Exercises performed
    • Leg Press/Leg Extension
    • Leg Curl/Dumbbell Lunges
    • Standing Calf Extensions/Sitting Calf Extensions
    • Weighted Ab Crunch/Hanging Knee Lifts/Dumbbell Side Bends/Front Planks/Side Planks
    • Pull-Ups
  • Consumed 2375 Calories, 175g of Protein, 260g of Carbs and 77g of Fat

• 1/22/09 -Performed the Body for Life Cardio workout today. Used the elliptical and pushed myself hard. Maybe a little too hard.
  • Total calories burned – 260
  • Consumed 2343 Calories, 193.5g of Protein, 201.39g of Carbs and 69.24g of Fat
• 1/22/09 – Completed the Body for Life Upper Body workout.  Got to the gym late and had an extra person with us but overall it went pretty smooth.
  • Total calories burned – 219
  • Exercises performed
    • Dumbbell Bench Press/Cable Crossovers
    • Wide Grip Lat Pulldowns/Seated Cables Rows
    • Upright Rows/Seated Dumbbell Press
    • Seated Angled Hammer Curls/Preacher Curls
    • Seated One Arm Tricep Extensions/Tricep Cable Pressdown/Dips
  • Consumed 2301 Calories, 167.51g of Protein, 255.54g of Carbs and 76.86g of Fat
• 1/23/09 – Ran 2 miles in the better cold (2 degrees).  Would have ran farther but my asthma kicked in and kicked my but.
  • Total calories burned – 200
  • Consumed 2287 Calories, 144.68g of Protein, 283.44g of Carbs and 83.97g of Fat

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