Day 4 Pre Race Day

Today must be an easy relaxing day. As much as I would like to work out hard tomorrow I have my very first road race.

My workout was simple
Stationary bike on a very low setting for 20 minutes 93 burned calories (just enough to break a sweat)
Lifitng was very light with higher repetition.
Bicep curl 3 sets of 25                                            Seated Dumbell curl 3 sets of 20
Tricep curl 3 sets of 25                                           Overhead tricep extension 3 sets of 20
Wide ( bar) grip pull up3 sets of 10                         Dumbell shoulder shrug 3 sets of 20
Alternating front dumbell raise 3 sets of 10

Breakfast 2 whole wheat pancakes, 1 egg 1/4 cups sugar free syrup coffee.
Last night I decided I would make a beef stew packed fulled of veggies such as carrots, broccoli, onions, garlic, green & yellow peppers, black beans. The broth will partly be used as a sauce for hand made pasta. The trick with broccoli is to trim the edge and cut off the hard outer stem. The inside is soft and tasty. cut into cubes and put in the slow cooker. Total time to make the beef stew 15 minutes. It will now cook on low until dinner tonight!

Day 3 My First Rest

Wow my body is sore. I need to rest for two reasons, the first one is I am running my first road race on Saturday. After the last few days of running on treadmills, stationary bikes I need my legs to be fresh for this run.
Day four will include some weight lifting.

Meal Plan
Breakfast 1.5 cups cooked quick oats (skim milk) with banana and raisins. 1 tablespoon brown sugar and coffee.
Lunch 6 oz Roasted chicken thigh without skin 11 oz mixed green salad.
Snack 4 crackers with 1 tablespoon of peanut butter
Snack 1 slice of bread with unsalted butter ( I know it's bad)
Dinner Roasted chicken with 1 whole wheat pancake and home made cantelope bbq sauce.

Day 2

My meal plan for Day 2 was very tasty with breakfast being a twist on steak and eggs. A few days ago I was in a local Asian market and found in the meat section thinly sliced eye of round steak. Each steak was sliced thinner than bacon. Each piece weighed approximately 0.25 ounces. I grabbed two packages, one of eye of round steak and one of chicken breast.

Meal Plan:

Breakfast, 3 whole wheat pancakes with ¼ cup of sugar free syrup, 8 slices of thin steak, 1 egg and a cup of coffee. Use a calorie free, fat free spray for cooking.

Lunch, 110z mixed green salad with 6oz salmon combined with 3 tablespoons of home made dressing, 10 grapes.

Dinner 1.5 cups of cooked Spanish brown rice with with tomato, onion, garlic, jalapeno, 5 oz of thinly sliced chicken.

Snack ate one of leftover whole wheat pancakes with 3 slices of thin steak.

Workout was heavy, to warm up I used the stationary bike for a 50 calorie burn. Once warmed up the process for the day was combining what used to be a two day lift session. Fatigue eventually kicked in a my lift session turned into 1.5 days worth of lifting.

Leg extension, 3sets ( 10, 12, 12,)

Squat 4 sets (6, 8, 8, 10,)

Leg press 3 sets ( 6, 6, 6,)

Hack Squat 3 sets (10, 10, 10,)

Lying leg curl 3 sets ( 10, 12, 12,)

Romanian dead lift 3 sets ( 10, 10, 10,)

Incline dumb bell Fly 4 sets ( 6, 8, 8, 10,)

Flat bench dumb bell press 4 sets ( 6, 8, 8, 10,)

Cable cross over 3 sets ( 8, 10, 12,)

Military press dumb bell 3 sets ( 8, 10, 12,)

Behind the neck over head press 4 sets (6, 8, 8, 10,)

Day 1

Day 1 weight 321 lbs.

Meal plan

Breakfast 1 cup of quick oats made with skim milk, 1 tablespoon of brown sugar, a whole banana and 10 red grapes.

Lunch 11oz mixed green salad with 2 teaspoons of olive oil dressing.4.8 oz of skinless chicken thigh including bone.

Dinner steamed 6 oz rainbow trout fillet, 12oz mixed green salad with 20 ml of salad dressing for the salad and fish.

Snack was 4 whole walnuts, 3 super light beers.

Work out plan

Workout 1 started with riding the stationary bike for 127 calories, this was followed up with running on the treadmill for an additional burn of 189 calories.

Workout 2 was a simple 2 mile walk to the store instead of driving. The burn of calories is estimated to be 325 calories.

Workout 3 was a 5K run on the treadmill at various speeds, the total calorie burn was 559 calories.

Tools To Manage My Meal Plan

I enjoy grocery shopping and shopping for food. So naturally the first thing I had to do was purchase a couple things.
A few sets of measuring spoons and measuring cups. I spent some big dollars ($34) on a digital scale that can also tell me the nutritional value of the food I am preparing.

I purchased a Composition note book to record my daily exercise and food consumption.

My Plan And Support Network

I need to lose 100 pounds, this is a very difficult task. Diet and exercise are obviously going to be an important part of losing the weight. More importantly getting my support network of spouse, children, and parents will help me for those rough days.

Food Management

I have been cooking since I was 8 years old. All it took was one terrible meal made by my dad and I insisted my mom teach me the basics. Now I have 35 years of cooking experience that will be used to create new meals that I can eat.

Bad News - Good News

I have high blood pressure that is off the charts.

The Bad News is:

My food consumption can not have more than 1500mg a day of sodium.

Dining out at restaurants is history for me.

Dried spices have sodium so I can't use them anymore.

I will probably have to take medication for the rest of my life.

The Good News is:

I found out I have high blood pressure before anything really bad happened to me.

We can push off the silent killer many decades if we do this right.

There are many restaurants that serve crappy food now I have a reason not to eat at any of them.

I can continue running and working out.

I Have High Blood Pressure

My doctor just told me 2 days ago my blood pressure is sky high. Off the charts! I have joined a demographic portion of society that is growing fast. I  don't know if it is genetic or from eating the wrong foods.
I do know this, I will shed the 100 pounds I have been told to lose through an amazing exercise routine and diet.

This Blog will be my living diary of everything!