TNT Diet Wellness Blog

My fat guy pictures

2008-06-19T09:01:00.001-07:00

I rounded up a few fat pics of myself and posted here.

6/8/08 (checking in)

2008-06-08T05:40:00.000-07:00

It has been 3 months since I have finished the strict 12 week program of the TNT Diet. I am happy to report that I am holding steady. I still employ the exercise routine but maybe not as often. I still follow the eating rules but also maybe not as strict.

My weight is steady. My clothes fit. Actually I could downsize some of my old clothes because the waist is too big.

I consider it a success and I also still refer to the book for the exercises. I mix it up and do different things.

3/23/08 Sunday (final blog)

2008-03-23T05:25:00.000-07:00

Yesterday, I ate something that would seem to be something from an exotic food channel program. We cooked a ham for the entire family. As a result of that, we took the skin and fat off the ham and continued to cook it (render) in the oven. The outcome was a delicious bacon-like consumable item called "cracklin". It tasted like bacon. It was awesome.

Well.... i feel guilty about it. So, I figured I should post my final blood results after 12 weeks of diet and exercise.

Total Cholesterol: Went from 228 to 204 in 12 weeks. No medication involved.
HDL (good): My HDL stayed about the same. Consuming more Omega3 would be a benefit.
LDL (bad): this number went down which is good.
Ratios: The ratios went down slightly over the course of the plan but still hover on the high side.Most physicians would put me on meds to lower cholesterol.

Results:12/18/2007 08:30 Cholesterol, Total 228 mg/dL
12/18/2007 08:30 Triglycerides 147 mg/dL
12/18/2007 08:30 HDL Cholesterol 45 mg/dL
12/18/2007 08:30 LDL Cholesterol 154 mg/dL (calc)
12/18/2007 08:30 Chol/HDL Ratio 5.1 (calc)
12/18/2007 08:30 LDL/HDL Ratio 3.4 (calc)

Results:1/10/2008 08:59 Cholesterol, Total 209 mg/dL
1/10/2008 08:59 Triglycerides 119 mg/dL
1/10/2008 08:59 HDL Cholesterol 43 mg/dL
1/10/2008 08:59 LDL Cholesterol 142 mg/dL (calc)
1/10/2008 08:59 Chol/HDL Ratio 4.9 (calc)
1/10/2008 08:59 LDL/HDL Ratio 3.3 (calc)

Results:3/5/2008 08:59 Cholesterol, Total 204 mg/dL
3/5/2008 08:59 Triglycerides 157 mg/dL
3/5/2008 08:59 HDL Cholesterol 41 mg/dL
3/5/2008 08:59 LDL Cholesterol 132 mg/dL (calc)
3/5/2008 08:59 Chol/HDL Ratio 5.0 (calc)
3/5/2008 08:59 LDL/HDL Ratio 3.2 (calc)

Thursday 3/6/08 (Week 12)

2008-03-06T04:49:00.001-08:00

I am in the final week of the program and everything is going well. No drastic changes to note. I did take my weights from each day in january and february and averaged them out.

January I averaged 154 and in February 153. 1 lb does not sound like a lot but over the course of 30 days, I see it as a big change.

I took my final lab yesterday and the results should be in soon. The fat analysis will be next week. I will have the summary of results at that point and can give a total analysis after that.

It's not over, I will continue this lifestyle. Having tried many of the workouts and different exercises, I have some that I feel give me a better workout. The squats are too extreme based on my workout room. The walking lunges and gobet squat work much better and I can feel the effect the next day. The workout ("B" I think) that uses 2 sets of 20 is probably the best. The pushups are a surprisingly effect workout when they are sprinkled in among the other exercises.

I have been watching a lot of FitTV where they take fat folk and direct them to eating and exercise. The common denominator is food. More nutrition and no empty calories. Each as much nutrition you need and avoid flour, sugar, starch (the white stuff). Combine that eating with some exercise and you have a fat loss formula.

For those who are thinking about losing fat and feeling better, this workout works. If your doctor tells you should "lose weight and exercise more", then use the TNT Diet.

Editorial: I find it amazing that the medical community will prescribe meds before an exercise plan. When they offer up that you need to shed some weight and get more exercise, then seldom instruct how. Maybe they think they will offend patients. Hogwash!

Thursday 2/28/08

2008-02-29T04:50:00.001-08:00

Breakfast for dinner. Do it.

Eggs, turkey sausage, and toast. You can't go wrong with that.

Wedsneday 2/27/08 (week 11)

2008-02-29T04:45:00.001-08:00

Nearing the end of my 12 weeks of TNT. All is going smooth.

I have to admit that I have had moments of weakness and consumed some bad carbs during the week. I need to get out of that mindset.

As the weather gets warmer, I will begin running more.

I changed the workout plan somewhat. The advanced weeks9-12 employ squats and I am not setup for that in my workout room. For me to get work out of it, I need to pile on some weight on the bar and I don't want to strain my back pulling off the bench.

So, I reverted back to the walking lunges. I really feel the work in my hammies and glutes.

Tuesday 2/26/08

2008-02-26T14:10:00.000-08:00

I read food labels all the time. It is natural after learning more about what goes into food and watching what you intake.

I was making my kids lunch this morning. I filled a sandwich baggie with sour cream and chive chips (note: I did not sneak one). On the bag front is large letters, "artificial flavored".

Really? Do we need to be informed that a non-refridgerated bag of chips doesn't actually have a dairy schmered on each chip? I know we live in a world where litigious people will cause problems, but I thought this was funny.

Normal dieting today, workout tonight... seacrest out!

Monday 2/25/08

2008-02-26T14:08:00.000-08:00

After a victorious client conversion over the weekend, I awoke monday with a new energy. Or maybe it was a solid nights sleep. Either way, I let it get to me and splurged on a couple slices of pizza at work during the lunch hour. I did eat my normal low carb lunch, but when I saw pizza I couldn't resist.

I failed to mention that Sunday evening I worked out.

Monday night was an open night.

Saturday 2/23/08 & Sunday 2/24/08

2008-02-26T14:04:00.000-08:00

This is one of those crazy weekeds for me as it relates to work. I have to work all night to support a client conversion. It's a computer thing...

When I have to do these things, my routine gets totally thrown off. Not just sleep but eating as well. I end up snacking on Peanut M&M's all night, drinking way too much soda just to stay awake. It's a survival thing I guess.

After being awake all night (note: I did get a 3 hour nap in on saturday afternoon), I returned home at 9am and downed a bowl of grape nuts then slumbered for 4 hours.

The highlight of the weekend was a my wife and her new recipe she found. It is a crock pot recipe that has roast, parsnips, sweet potatoes, tomatoes, etc. There is a secret ingredient of maple syrup (low sugar duh!). IT was outstanding. Email me if you want the recipe.

Tuesday 2/19/08 - Friday 2/22/08

2008-02-23T05:19:00.000-08:00

My posts are getting more sporadic. This is primarily due to each day is about the same and it gets repetitive. I am eating smart with a few splurges of sweets and/or snacks I shouldn't have. I am watching the scale and it doesn't seem to matter. I am cognizant of falling off the wagon.

I continue to do the workouts.

I will be soon getting my last blood test and a fat measurement. Those numbers will be interesting.

Thanks Jay for posting a comment. My first. Read through the early posts of the blog to answer most of your questions, but I will contact you directly soon.

Monday 2/18/08

2008-02-18T10:15:00.000-08:00

The "good morning" exercise... now I know why it is named as it is. My hammies were appropriately sore this morning. Very nice.

Power bars for breakfast. Ham, cheese, carrots for lunch with water. Dinner was baked ham, sweet potato, and peas. Simple but good.

I worked out doing some bench, curls and situps. The "mirror" workout.

Sunday 2/17/08

2008-02-17T07:45:00.000-08:00

3 eggs scrambled with a pat of butter and a half whole grain pita for breakfast. Worked out around 11am. I up'd the ante and did the week9 advanced workouts. The core was squats and the "good morning" which works the hammies.

Dinner was a delightful steak soup that my wife constructed.

Spent the evening with some more Guinness watching the Knight Rider movie with the boy.

Saturday 2/16/08

2008-02-17T07:43:00.000-08:00

Busy day. Cub scouts visited the WW one museum (very cool) and then we had lunch over at Union Station. I pigged on a burger and onion rings. Not a good healthy option, but who cares.

Basketball in the afternoon. Salad for dinner with a few Guinness Draughts.

Again, no workout. Found myself tired by days end.

Friday 2/15/08

2008-02-17T07:41:00.000-08:00

Another day working from home. Spent much time working in front of my laptop and quite productive. The days eating was normal low carb stuff.

I did splurg somewhat on dinner. I made myself a chicken caesar salad and the kids had a frozen pizza. Emmie didn't eat all of the pizza so I picked up the slack.

No workout today.

Thursday 2/14/08 (week 9)

2008-02-14T17:50:00.001-08:00

I just realized that this is week 9 of the program. Today was a poor day since I was eating chocolate that was everywhere. It could be worse I suppose.

I have been eating well with no thought of craving anything else. I had micro-eggs again for breakfast. I was working from home so I put a chuck roast in the oven for a poor mans standing rib roast. I used in a salad for lunch.

Dinner was chicken cesaear salad. I broiled chicken breasts and plan on using the others for other salads.

I created parmesan crackers by melting parm cheese in skillet quickly and then taking a spatula to scrape out in a round form. It is easy to do and makes a great addition to your salad.

Wednesday 2/13/08

2008-02-13T06:57:00.000-08:00

Valentines Eve. Wife is out of town for a conference. Just me and the kids. Working from home today so I indulged in a bowl of South Beach Cereal and a banana.

Lunch consisted of something I can't remember. Huh. That's odd.

Dinner was a ham wrap that I threw together. Lettuce, cheese, ham rolled in a tortilla. Nothing fancy. We had basketball practice tonight and were in a hurry.

Side bar:

I have been noticing more and more personal trainer ads in papers and flyers. Are these folks really needed? I see their value but only in really special cases. Are you training for something specific? The average Joe does not really need this service. Maybe an initial consultation to get your program on track but you should be able to continue the program on your own. Maybe I am just too cynical or just lucky to have the ability to maintain a discipline in my eating and workouts. Do some people need the personal trainer to inspire and motivate? If so, that is an expensive ecoutrement to your workout.

Tuesday 2/12/08

2008-02-13T06:55:00.000-08:00

Powerbar breakfast. Lunch was leftover porkchop and leftover tamales. Ate an apple in the afternoon. Dinner was hamburgers on the grill (in 15 degree temps).

I worked out light by doing situps, curls, pushups while watching American Idol with the kids.

Monday 2/11/08

2008-02-13T06:53:00.001-08:00

Mondays! Getting the kids moving is a pain. Getting myself moving is a pain. Had to meet the tax lady this morning so that added extra strain. I rushed down a powerbar. Packed a lunch of leftover roast beef and carrots.

Dinner was hurried because of scouts. We had egg sandwiches, turkey bacon and fruit. Easy, good, delish.

Worked out with advanced A while Cooper read his book to me for his homework.

Sunday 2/10/08

2008-02-10T07:40:00.000-08:00

Woke to a clear but cold morning. Had my coffee. Still blowing out the after affects of a sinus cold. Breakfast was a bowl of Cheerios. Hadn't had those in awhile. Good stuff.

Went to church, came home for a simple egg lunch.

Dinner was a roast with carrots.

No workout. Got lazy.

Saturday 2/9/08

2008-02-10T07:39:00.001-08:00

Busy day. Helping my brother-in-law move plus basketball. I was running around all day. Still maintained a simple diet. Not an issue.

No official workout, but I will count all the moving and lifting of items. I survived. No back problems. I will say that my strength is better and I noticed it while moving.

Weds/Thurs/Fri 2/6/08 - 2/8/08

2008-02-10T07:36:00.000-08:00

No workouts, busy at work, simple dieting. The only major event would be that I weighed in at 151.4 on friday morning which is the lightest I have been in 3 years.

I met some old friends for lunch friday and porked on fries and a bacon/egg sandwich (Tanner's Downtown KC). It was good, but not that good.

Tuesday 2/5/08

2008-02-05T18:07:00.001-08:00

The kids were home today will flu bugs and it was my turn to stay home with them. I worked from home. I am also battling a bit of a head cold and hope that don't fall into a full blown flu bug.

Breakfast was a bowl of South Beach cereal. Lunch was tuna with a couple slices of tomato and cottage cheese. Secret ingredient in the tuna is a nip of vinegar. Makes it savory. Dinner was pork chops, sweet potato, and a slices of korean pear.

I did workout even though I had a headache from the head cold. I modified the Workout A while watching American Idol. I did lunges with dumbbells instead of deadlift. Pushups instead of incline press. I still did the chinups. They are getting easier.

Meds: Took a couple ibuprofen this morning, an airborne tablet, and tonight after the workout I took an alka-seltzer (night time) with cold med.

Monday 2/4/08

2008-02-04T05:58:00.000-08:00

2 Powerbars for breakfast. I don't feel sorry for Tom Brady. He got cocky early in the week when he scoffed at Plaxico's prediction of 23-17 Giant Victory... "...17 points? He's only giving us 17 points." Funny. Love it. Will Tom's supermodel girlfriend dump him now?

I was at the hospital today proctoring my mother's foot surgery and there to offer a ride home. I went to my sisters at 2pm and had leftover beef enchiladas and other leftover superbowl fair. Carb fest. To include... bread pudding.

For dinner, I had 2 eggs, taco meat, and cheese. Huevos Rancheros of sorts.

With all that guilt, I decided to workout by doing squats, bench, situps, and curls. It was technically an off day, but with all that intake today I felt it necessary.

Sunday 2/3/08 (superbowl)

2008-02-04T05:51:00.000-08:00

Got up early and started banging away at website stuff. Before I knew it, it was 10am. I had not place to be. I had 2 eggs and small bowl of oatmeal for "breakfast" but more like a brunch.

Worked out with advanced workout C. I added on some curls while watching economy talk on CNN. BORING!!! but somewhat interesting. The stimulus package may not be so popular among economists. Who cares?!?!?! I want $600.

Lunch was a carb fest with a couple double decker tacos. Didn't stuff myself. No dinner, but snacked on tortilla chips and 7 layer dip while watching the SuperBowl. I had a few rum and Mr. Pibb's. Note: the Mr. Pibb is a Pibb Zero product with no calories or carbs. All sodium. Good beverage.

I did an analysis of January. I worked out17 of the 31 days and averaged 154 lbs through the month. I don't think that means much, but my mirror appearance is improved. I have noticed a lack of spare tire, pants fit better and more definition in my shoulders, pecs, and abs.

Saturday 2/2/08

2008-02-04T05:49:00.000-08:00

A boring saturday. Had a bowl of cereal for breakfast. Went to Cooper's basketball game that was at 1pm with pictures at noon. I missed my normal lunch time and ended up eating egg salad around 2:30pm. Didn't eat dinner until 8pm which was taco salad. Good stuff.

No workout today.

Friday 2/1/08

2008-02-01T14:52:00.000-08:00

As february starts, I am glad that I am on top of my fitness game. Granted... I am not training for a marathon, but I feel better and can't wait to have warmer air to do some running outside.

Busy day. Worked from home which means I can really focus and not be distracted. Breakfast was a large bowl of grape nuts cereal. This satiated me for a long time. No snack around 10am. Either the added whatever or I got busy... or both. Lunch at 2pm was whole grain pita with egg salad(quick mix of hard boiled eggs, mayo, dijon mustard, and salt/pepper) Bam! egg salad. Delish!

Dinner was fajitas leftover and workout B. Workout B is the 15 reps. Giggity giggity.

Thursday 1/31/08

2008-02-01T14:49:00.000-08:00

Boring day, uneventful. Breakfast = powerbar, lunch = leftover chicken thing, dinner = fajitas.

Take that back. The boy had a skate thing for school at the local rink. I just stood and watched all the crazy kids. No workout other than the kids hanging on my arms while I assisted them rolling by the rink. I kinda felt like I did a set of curls.

Came home and watched celebrity rehab. Note to self: Dr. Drew has some guns.

Tuesday, Wednesday 1/29/08, 1/30/08 - Week7

2008-01-31T04:44:00.000-08:00

Bascially the same food intake over the past couple of days. Nothing new. My weight is holding in the 153 range. My weds workout was interesting in the fact that I noticed how much easier the chinups were. Workout A is a 4 set of 5 reps day and the chinups were completed. Maybe my strength came from watching K-State beat KU? Not sure.

Monday 1/28/07

2008-01-29T04:17:00.000-08:00

Got up early to continue a work thing at 6am. Breakfast was a powerbar on the run. Once at work, lunch was a quizno's salad (good stuff). Dinner was eggs and turkey bacon with a whole grain pita. It was cub scouts night so we had to eat fast.

I did complete workout C as soon as I got home from work. 3 sets of 10 on the workouts. The shoulder shrug thing kicked my butt. The deadlifts were easier and I should be adding more weight next time.

Sunday - 1/27/08

2008-01-29T04:10:00.000-08:00

I got involved in a work thing all day sunday starting at 8am and was stuck in my office all day. I only had a bowl of grape nuts cereal for breakfast, taco meat and cheese for lunch.

For dinner (family bday celebration) we had burgers, no bun, and a cali dish. It was beyond the low carb genre but it was good. Not exactly sure how it was constructed but it was baked and involved a rue of butter/flour/milk. Of course there a few appetizers of zucchini squares and pumpernickel and dill dip. I would for sure classify this as a cheat day.

No workout.

Weds, Thurs, Fri, Sat - 1/23/08 - 1/26/08

2008-01-26T14:44:00.000-08:00

I have not j-blog'd over the past few days because my workouts and dieting have all been about the same. It gets boring.

The only major tidbit of news worth mentioning is that the scale has shown the lowest weight I have seen since 2004. I was down to152.2 on friday morning. I have been holding steady between 153 and 154 over the last week.

It is important to note that I take my lunch to work every day. This might sound like extra work but the benefits outweigh the effort. You can get more work done by staying at your desk. You can control the dietary intake and you are not tempted by the smells and carbs presented to you when you go out for lunch.

Tuesday 1/22/08

2008-01-22T07:23:00.001-08:00

I noticed something today. I am stronger. It is one of those moments like when a young Clark Kent threw a football and it sailed a bajillion miles. I was getting out of my van and reached over to the passenger side to grab my laptop bag. It is one of those back straining reaches that you shouldn't be doing, but this time I lifted my bag with ease and no strain. It hit me that my back and shoulder strength has improved. Feels good.

Breakfast was 2 microwave eggs and a glass of 1%. Lunch was turkey, cheese stick and an apple. Dinner was leftover taco salad.

I had a light workout. Worked on bench press, curls and situps (Mirror muscles) while watching American Idol. Yes, I watch it.

Monday 1/21/08

2008-01-22T04:42:00.000-08:00

Back to work. MLK day and the wife had the day off. It is cold outside. Feeling very monday-ee. Not much enthusiasm. I have energy, but I am just not feeling the upside of life today.

I didn't have to get the kids off to whereever so I drove to work directly eating a powerbar. Lunch was deli roast beef, cheese sticks, and leftover pear desert. Dinner was tomato soup that wife whipped up during the day.

After workout C, I spent time removing the smitfraud virus from my sisters PC. Nasty little bugger. It produces many pop ups and it annoying. I keep putting a run32 command in your run regkey and you can't delete it. I finally went into safe mode and ran a couple spyware tools to get rid of it.

Sunday 1/20/08

2008-01-22T04:34:00.000-08:00

I woke with an urge to get organized. It must have been the added energy I feel from the dieting and exercise. I had some microwave eggs for breakfast. Worked in my office to clean up and file bills etc. Lunch was pita sandwich and no chips this time. Sunday evening was baked Turkey breast with califlour mash and green beans. I like the fresh green beans sauteed in a pan with olive oil, salt, pepper, and add garlic near the end. I like them crunchy, but my wife wants them mushier.

I also replicated a recipe on saw on Food TV. It was a pear and yogurt desert. I took many pears and cut them into quarters, remove the seed core and stems. Mix up balsamic vinegar and sugar with salt and pepper to make a syrup. I know, sugar.... I used the splenda half sugar thing which cut down on the intake by 50% or so. Pour the syrup over the pear wedges and toss them. Place in a bowl or glass and top with a scoop of non-fat plain yogurt. You could use a non-fat sour cream too.

No workout. I was watching Playoff Football. Pats won... surprise surprise. And the Giants beat the Packers. I can't believe it. I was laughing at how Tynes (former Chief kicker... and we have our history with kickers) missed a FG during the game then missed a game winner with 4 seconds left (shanked it) to send the game into overtime. In overtime after a Favre interception (he is mortal), Tynes got another chance and nailed a 47yd'er to win it for the Giants.

Saturday 1/19/08

2008-01-22T04:31:00.000-08:00

Woke early for Cooper's basketball game and threw down 2 hard boiled eggs for breakfast. Lunch was a pita sandwich with ham, lettuce, and tomato. I did have a weak moment and ate some chips. It wasn't a Golden Girls style self loathing cheesecake moment, but a simple nip of a salty delight. Dinner was taco salad, no chips. Always a good dinner.

I performed workout B today.

Friday 1/18/08

2008-01-22T04:27:00.000-08:00

Nothing crazy to report about Friday. Breakfast was a powerbar, lunch was steak and steamed broccoli at Lone Star Steak house. Dinner was Southwest chicken salad. This was an easy prep meal. I took some ranch dressing and added taco seasoning, made some black beans, and toasted some pita to make "chips" by putting them in the oven with a spritz of grapeseed oil and kosher salt. Threw all of that on a plate to make a southwest chicken salad.

I was very pleased that the weeks eatings were healthy and efficiently prepared. On Sunday I prepared steak and chicken breasts on the grill and they lasted all week in many forms.

Lab results...

2008-01-18T04:24:00.000-08:00

On December 21st, 2007 I took my initial lab work. Below are the results. I only posted the main items. There are other results, but only valueable to a physician.

Results:
Triglycerides..............147 mg/dL
Cholesterol, Total.........228 mg/dL
HDL Cholesterol.............45 mg/dL
LDL Cholesterol............154 mg/dL
Chol/HDL Ratio.............5.1 (calc)
LDL/HDL Ratio..............3.4 (calc)

After about 4 weeks of the strict exercise and low carb eating here are the results.

Results:
Triglycerides.............119 mg/dL
Cholesterol, Total........209 mg/dL
HDL Cholesterol......43 mg/dL
LDL Cholesterol......142 mg/dL
Chol/HDL Ratio......4.9 (calc)
LDL/HDL Ratio.......3.3 (calc)

There is some slight improvement, but not earth shattering. It should also be noted that these results also consisted of some bad eating over the holidays (not off the wagon, but small cheats).

Side note about New Years resolution dieters:

When I watch TV in the morning to catch news and whatever, I often stumble across infomercials advertising diet plans (weight watchers, nutri systems, etc.). These are plans that want you to buy their foodstuffs (give a man a fish...) and are not diets for the long term. They may produce results, but unless you change your long term habits you won't keep off the weight. Pills are a bad idea too. The surgical options scare the crud out of me (I suspect there are extreme cases where this is necessary).

I even saw a new ad for South Beach Diet from which I am a veteran. This ad wanted customers to pay a monthly fee to gain access to plans and recipes. This is a better option than weight watchers by offering the information to people to do for themselves (teach a man to fish...). I will claim that the south beach does work and it is life changing, but you don't need to pay the fee. Buy the book and read it if you choose that plan. If you want better results, use the TNT diet because it employs the same low carb principles and adds the exercise component with nutrition strategy at appropriate times. I am seeing the results and feel great.

Thursday 1/17/08

2008-01-18T04:18:00.000-08:00

I woke thursday to soreness in my back muscles and abs. It was that good soreness that you get from working out. I attribute this to the change in the workout where I now do the dead lifts, reverse crunches, and the chinups. Good times!

Thursday was a snow day around here so I conjured up a better breakfast for myself and the kids. I made eggs in the pan with a small tidbit of butter (ha! more fat, Adam!), turkey bacon (aka "baken") in the oven, and toasted whole wheat pita halves.

Lunch was a steak salad (steak slices, lettuce, small amount of blue cheese, olive oil/bals vin/dijon mustard, and some cashews... oh and some fresh grated parmesan. Salt and pepper, bam! good stuff.

Dinner was leftover roast and carrots and more of the above salad. I also partook of a couple home brews since there was no workout tonight.

Wednesday 1/16/08 Week5

2008-01-16T19:11:00.000-08:00

Week 5 begins. This translates into different exercises during the workout. I will admit that I was challenged by tonights workout. The deadlift and chinups were the most difficult.

As I sip on my protien drink, I reflect on today's meals. Breakfast was 3 egg whites while I was chastised via email by my friend and Author of TNT Diet Adam Campbell. His rant was my buying into the high cholestoral readings. As I understand it, I shouldn't be so concerned about a 209 total cholestoral. I am also told to not fear fat as much as the mainstream dictates. Good for me... more meat.

Like I said, breakfast was 3 egg whites microwaved with salt and pepper. Lunch was a Quiznos steak salad. Dinner was home concocted chicken caesar salad.

Why does this stupid protein powder never dissolve fully?

Tuesday 1/15/07

2008-01-15T19:16:00.000-08:00

For workouts, today was an off day. But I did curls and situps anyway.

Got some good news today. I got my blood results back. My original cholestoral in the beginning of the TNT diet was 228, HDL was 45, and LDL 154. But note that I was essentially eating as if I was on plan E or phase 3 of the South Beach.

After 3 weeks and a few days, my overall cholestoral dropped to 209 on the dieting and exercise. I don't have the other numbers off the top of my head, but they also improved a bit.

I think I can improve my cholestoral by cutting out the yolks in my eggs and less beef. I don't consume a lot of fat, but every little bit counts I suspect. I have been on vytorin before and don't want to be. It definitely helps, but has a side effect of muscle pain.

Well... how did I eat today? Breakfast was cereal. Lunch was beef salad (leftover steak slices) on lettuce with olive oil/balsamic vinegar/dijon mustard. Dinner was roast beef and carrots from the crock pot.

Monday 1/14/08

2008-01-15T05:01:00.000-08:00

Mondays suck. The kids wake up later than normal or their routine and everything is hurried. It is just another day in parenthood I guess. It can make things difficult and stressful thus easy excuse to grab something fast. Most times "fast" can mean poor choice of foodstuffs.

This morning, I was smart. I made hard boiled eggs on sunday and cached them away in the fridge. This made for a quick breakfast. Lunch was chicken caesar salad I made. (grilled chicken breasts on sunday too and stored them away for the week, along with 2 sirloin steaks). Dinner was a bowl of cereal since we had cub scouts tonight.

Got home from scouts and did workout A and topped it off with a protein drink. Feeling good.

Sunday 1/13/08

2008-01-14T04:58:00.000-08:00

Turns out that dinner at moms (chicken and rice) was whole grain brown rice which is better, but not ideal. Chicken and rice casserole is a comfort food with cream of mushroom/celery soups included. I had 2 helpings. It is GOOD! Either that, or I just haven't had it in so long.

Sunday morning was scrambled eggs (cooked for the fam and didn't use the microwave) and a grapefruit half. Lunch was tuna salad on whole grain pita. Dinner was steak and asparagus. Also partook of a Korean pear for desert. Very interesting fruit. Probably high in natural sugars though.

No workout sunday. Spent time watching football and working on the pinewood derby cars.

Saturday 1/12/08

2008-01-12T15:34:00.000-08:00

Nice and easy saturday. Cooper had a basketball game at which the team looked better and did the things they should be doing correctly. Albeit they were outscored (we don't officially keep score but some parents put a bug in my ear).

Eggs in the morning. A tuna "pie" for lunch. This was a low carb tortilla toasted in the oven with a small schmere of goats cheese. Take the toasted tortilla and mash some tuna fish around cover with some cheese and bake until the cheese is melted (15 min at 350). Pretty tasty.

Dinner will be treacherous. Having dinner at my mothers where I think chicken and rice casserole will be served. Family gatherings are difficult to stay low carb. I will do my best.

Workout C today and added a 1 mile run. I followed my run with protein powder in water drink.

As for over all health. I feel great. I am sleeping well (never been a problem) but I notice more dreams... naturally they don't make any sense. Never had any cancor sores so nothing to report in that area. Visually I can see some toning taking shape. My pants are noticeably roomier. I am fully motivated to stick to this diet.

Friday 1/11/08

2008-01-12T15:29:00.001-08:00

Friday began with stress from work to complete some tasks before the end of day. Stress plays an interesting role in your dieting. It can either take hold of you and you begin to justify bad eating habits to "make you happy" or you dig into your tasks and totally forget about eating or snacking. For me, it moves the day along and I don't think about the friday donuts that people bring in.

Breakfast was the microwave eggs (the usual). Lunch was a salad of lettuce, roast beef deli meat and dressing of olive oil/balsamic vinegar/dijon mustard. This is a surprisingly tasty lunch and easy to pack. Buy head lettuce and not that packaged crap that goes brown way too soon.

Dinner was a slight cheat. I ate some corn chips with enchilada goo and cheese. The upside is that I ate a very small portion. Had a couple glasses of Merlot. Spent the evening listening to Adam Carolla podcasts before bed.

No workout today.

Thursday 1/10/08

2008-01-11T05:13:00.000-08:00

I have to declare that I feel good. My body is strengthening muscles that have long been quasi dormant. Core workouts find those muscles that desk jockeys don't use. In addition to the workouts, I have been standing at my desk for the morning time at work.

Thursday I had to fast for my lab work so I had a late Powerbar for breakfast, lunch was leftover chicken cachitore (spelling) and dinner was crockpot enchilada goo. I did not partake of any tortilla or anything like that. I glopped a bit of regular yogurt on top in lieu of sour cream. At first it was a mistake and I was a bit grossed out. Then after trying it, it was good. Do it.

Political commentary: Ron Paul is a nut case. After watching the debates last night, I am convinced this isolationist would the ruin of our country. I consider myself conservative, but Ron Paul is a whack job. I don't fully know who I support yet, but I know who NOT to support.

Thurs workout was a curls and some bench press. It was an off day, but I wanted to get some mirror muscle work in.

Wednesday 1/9/08 Week 4 begins

2008-01-10T04:06:00.000-08:00

As I start week 4, I can honestly say that since New Years Eve I have been sticking to low carb. Except for last saturday night where some home brew was consumed, but the upside is that I did not dig into any munchies.

Weds I performed workout B (advanced). Note: I don't know if I indicated but I have been doing the advanced workouts from the book. I worked from home and did my workout during the noon hour. I have noticed that the reps are getting easier now. I don't burn as quick on some of the exercises. The 20 pushups times 2 is easier. The dumbbell shoulder press is easier and I have increased the weight on my dumbbell bench press.

Breakfast: 2 eggs scrambled in microwave.
Lunch: 1 whole grain pita with roast beef, cheddar, and celery with natural PB on the side.
Dinner: Grape Nuts cereal (busy night with basketball practice).

Thursday morning I am drawing my 1 month blood sample. I should post my beginning blood work results. Maybe I will do that when I get this result back.

Tuesday 1/8/08

2008-01-09T04:43:00.000-08:00

Today was an off day for the workouts. Good thing. My glutes were sore from the bulgarian split squats. A seemingly simple exercise but dastardly results. The balance required forces your booty to employ peripheral muscles that you probably don't get to work much. As a result, you get sore. It's a good feeling.

Eating low carb is difficult to start, but once in the rhythm you will enjoy it and feel better. I was watching a cooking show (briefly) and they were frying fish and displayed the final plate of food which consisted of the fried fish, french fries and a slathering of mayo'd cole slaw. At first, I was.. "mmm..." but then I was disgusted by it. A turning point psychologically when it comes to changing ones eating habits.

People who resist the low carb dieting often ask how do you do it. You just do it. It is that simple. You will have to give up the comfort foods. You will give up your traditional breads. But keep in mind that once you reach your goal, you can re-introduce those foods in moderation. Give yourself a cheat day once a week to have a plate of pasta or giant hoagie. Just don't make a habit of it. Use your work week to focus on your work and eat healthy and make the weekend your reward. But if you want to really maintain your goal, be smart and only eat those smart carbs (whole grains, etc).

Anyway... my wellness blog is about my progress, but if I can give some introspection to the mental side of the process I hope it will benefit someone.

Breakfast was 2 eggs microwaved scrambled (easy, cheap, and good). Lunch was some lettuce and deli roast beef. Basicall a salad using the olive oil/balsamic vinegar/dijon mustard dressing. Very tasty and simple. Also added some yogurt to the lunch. Dinner was a crock pot chicken cachitore.

Monday 1/7/08

2008-01-07T16:21:00.000-08:00

Today Vinny was bothering me while I was trying to prepare for conjoined twin separation surgery tomorrow... wait... I am not Doogie Howser.

Monday's are a pain. Getting the kids ready is hectic. This leaves little time for sitting and eating. I ate 2 microwaved scrambled eggs standing before leaving. Lunch was roast beef deli meat, grapes, an orange and a few nuts. Dinner is leftover salmon patties.

Workout A tonight.

Sunday 1/6/08

2008-01-06T18:02:00.000-08:00

Tonight I thought I would share my workout sanctuary. I installed a chinup bar in the door jam of our spare bedroom. This works out fine, but I can't yet complete a set of 12 pullups. I don't see that happening for some time.

Here is another angle. Elliptical trainer, bench, ball, curl bar, etc. Got what I need. Didn't spend a ton. I accumulated items over time. Buy what you need now and don't go nuts.

Not exactly sure why I put up the mirrors, but hey... gyms have them. Why not me. I put a clock with a second hand on the wall for timing the rest periods.

Today I ate pretty well. Breakfast was a powerbar, lunch was leftover taco salad again and dinner was salmon patties with dill sauce (yogurt/mayo thing). Used white bean puree for a mash potato substitute and it was awesome.

Worked out by doing workout C and added curls and situp crunchers on the ball. Feeling good.

Saturday 1/5/08

2008-01-06T17:06:00.000-08:00

Gameday. The boy had his first basketball game of the season. Breakfast was scrambled eggs again. Lunch was leftover taco salad. Dinner taco salad again. More beer. Hung out with the neighbors by a fire outside and got a couple clicks beyond buzzed. I avoided the smores however. I was not tempted.

Friday 1/4/08

2008-01-06T17:04:00.000-08:00

Breakfast 2 scrambled eggs. Lunch at Cerner Connections. Had the chicken caesar salad. Dinner was taco salad, no chips of any kind. Did indulge in some beer. No workout.

Thursday 1/3/07

2008-01-03T16:21:00.000-08:00

Slept very well last night. Woke up energized. Morning weight was 154.8. Breakfast was 2 eggs scrambled in the microwave. Lunch was roast beef, cheese, and an orange. Had some nuts between breakfast and lunch to tide me over. Dinner is crock pot burgandy beef (well sort of, didn't have red wine for the recipe). Either way, it is good and low carb. Crystal light to drink of course.

I did Workout B tonight. I installed a chinup bar in the workout room and it worked out well. I was feeling hungry about an hour later so I put down a scoop of protein powder in water to keep me from snacking on something bad.

Wednesday 1/2/08 Week3

2008-01-03T16:17:00.000-08:00

Morning weight was 154.4. Down a couple from yesterday. No beer, no wine last night. First real day back to work and kept busy and didn't think about eating or snacking.

Breakfast was oatmeal, lunch was leftover veg/beef soup and an orange. Dinner was a bowl of south beach cereal because I was in a hurry to get the boy off to basketball practice at 7pm. No workout tonight, but I was considerably active at basketball practice (I am the coach).

Tuesday 1/1/08 New Years Day

2008-01-01T11:39:00.000-08:00

This is a common day where many people claim to start exercising. I feel good that I have started mine before now. Eating low carb through Christmas and new years was difficult and I admit that let it slip a little. I did not go nuts. I simply indulged mildly.

Today, New Years I am watching Mizzou kick the crap out of Arkansas in the Cotton bowl. I just finished workout A and feel good. Breakfast was 2 scrambled eggs and crystal light. Dinner will be black eyed peas.

Monday no workout. Breakfast was a power bar, lunch was deli meat, cheese, and carrots with natural peanut butter. I know... avoid carrots. I justify it by the fact that I don't need to lose many pounds. Dinner was bad. I snacked on chips with guac, crackers with cream cheese and some excellent goat cheese quesadilla's. I partook of my homemade beer and night capped with a bourbon on the rocks.

My weight is holding steady at 157 each day for last 4 days.

Sunday I ate well. My workout was 20 minutes on the elliptical and then curls.

Saturday 12/29/07

2007-12-29T18:51:00.001-08:00

Saturday was a good day eating. Breakfast was 3 eggs scrambled in the microwave. Lunch was leftover fajita meat and peppers. Dinner was steak and vegetable soup. I did workout C this afternoon.

Friday was a good eat day too. Basically the same as above. Fajita's for dinner. No workout, but took the kids to the sled hill and went up and down numerous times. I figure that counts for something in the exercise realm.

I can definitely feel more energy and I can also feel some soreness. The sled hill put me through the ringer and I took a hard spill which jolted my noodle. I was using the snowboard and got turned backward, caught an edge and hit my head hard. I was dizzy for a couple of seconds. Today my neck is sore... super sore. I couldn't do the reverse lat exercise.

My dreams the last few days have been really active. I can't recount them, but they are way more vivid. I wonder if it has something to do with sleeping in. We will see what happens when I return to work.

Thursday 12/27/07 Week 2

2007-12-27T06:23:00.000-08:00

The Christmas Holiday has put a damper on low carb eating. Saturday breakfast and lunch were fine, but Saturday night was the yearly Guinty Festivus party. Snacks, dips, foods, beverages to honor the most powerful of kings were consumed.

It snowed Saturday night which meant that Sunday morning we went sledding. Sunday breakfast was good, but lunch was pizza at the local FunHouse pizza. Excellent pizza by the way. My legs got a workout climbing the sled hill at least a dozen times. No weights on this day. I forgot what I had for Sunday dinner. Must have been leftover salmon.

Monday (Xmas eve). Breakfast fine, but for 2pm dinner at my mom's was chicken tetrazzini. I avoided bread though. Had some aptly named pound cake. Monday evening dinner was a buffet of hot dogs and egg sandwiches at my moms. We played games and munched into the evening. I won the poker game on my nephews blunder. He went "all in" with what he thought to be a straight. But, the straight started with a queen and ended with a 3. Sorry Cody. That evennig, I poppped open my homemade beer and it was amazing. It was bottled on Dec 15th and has had time to carbonate somewhat. Workout A on this day. Good workout. The 3 sets of planks at 60 seconds were effective. I felt it tuesday.

Tuesday Christmas. Breakfast good. Christmas dinner was standing rib roast with many fixin's. I focused on the beef, green beans, and salad. As for sticking to the diet, this was pretty good. Dinner was leftover salmon while the kids played nerf guns. For my workout, I did 20 minutes on the elliptical and 4 sets of curls.

Wednesday we trekked down to Sedalia to visit the grandparents. Breakfast was a powerbar while I built my shelves in the basement. Lunch was a double cheeseburger and McChicken from the $1 menu at McDonalds. No good for the diet. Snuck cookies at Grandma's. Dinner was tomato soup, salmon and spinach. Pretty decent. No workout.

Today: I will do workout B and eat well. I may update the blog later.

Friday 12/21/07

2007-12-21T18:40:00.000-08:00

Last day before the holiday break (from work anyway). I ate very well today.

Morning weight: 154.6
Friday Breakfast: PowerBar... again.
Friday lunch: turkey italian sausage and meatball in suger free marinara with some mozarella. It was good. Ate lunch at my desk.
Friday dinner: I whipped up a quick salmon loaf. Carrots (1/2 cup), onion, green pepper all chopped fine. Added canned Salmon with a little bread crumb and 1 egg. Mixed up and molded a loaf. Baked at 350 for 30 minutes. Mmmm goood.

Off the wagon: had some Jim Beam and Ginger Ale with smores. Well only 1. We built a fire in a fire pit in the back yard and roasted marshmallows with the kids.

No workout tonight. At least not with weights. I will pick it up tomorrow.

Thursday 12/20/07

2007-12-20T17:48:00.000-08:00

Didn't workout weds night. Cooper had basketball practice. I am the coach and I was worn out.

Morning Weight: 155

Thurs Breakfast: Powerbar again... I know, knock it off.

Thurs Lunch: chicken breast, ricotta cheese, tomatoes, and an apple.

Thurs Dinner: leftover burrito filling (beef and bean).

Worked out using Plan B. I will admit, the exercises were more difficult. This phase called for 20 reps. I had to dial back the weight to complete the sets. I felt it. The jackknife ball thing was difficult. I could not finish the sets. It should get better. The exercise was more awkward than anything else. I have been standing up a work so I can add 3 hours of standing to my daily routine.

With the work week ending moving into the holiday there are many treats and tempting goodies around the office and the house. MB is a teacher and brings home many bags of cookies and homemade chocolate things. I have resisted. Look the other way and focus on work.

Wednesday 12/19/07 Week1

2007-12-19T10:00:00.001-08:00

I have started the TNT diet. I am committed to it now. I have been eating low carb for 3 years and have lost 30lbs by way of the South Beach diet. Now I am looking to replace fat with muscle and look more fit.

With the help of my friend Adam and his book TNT Diet, I hope to take my 18% body fat down to 15% or lower.

I have my blood drawn and await the results of the tests. This blog will track my progress and how I am feeling along the way. The book has a wellness journal but I will use this forum to discuss that info.

The journal wants to track Acne, Skin Rash, Migraines, Headaches, Heartburn, canker sores and cold sores. I am slightly ahead of the game so I don't expect to see any major changes with the above. I will focus more on my mood, sleep, and productivity at work and home (if you know what I mean).

Monday Eats:
This was my first official day on the diet. I ate a PowerBar Grains bar which is a bit high in sugar thus carbs and I will cut those out. Lunch was a chicken caesar salad and dinner was a low carb burrito with ground beef, beans, and cheese. I also partook of 2 glasses of Merlot while I played GameCube Madden Football.

Monday Workout:
Plan A workout, 5 min on the elliptical trainer, squats, situps, plank, dumbbell bench. A mediocre workout in terms of effort.

Tuesday Eats: ... again Powerbar for breakfast. Ate lunch at my desk. Had Italian Chicken breast with ricotta and tomatoes. Apple. Dinner was a naked pizza. Just some pepporoni and mozz cheese. Cooper had a school thing and we had to hurry off.

Tuesday workout:
20 minutes on the elliptical. Curls... or "mirror muscles" as Adam calls it.

Wedneday eats:
Breakfast, 2 eggs in 1 pat of butter with 2 strips of turkey bacon (baked in oven... "baken"). Lunch, naked pizza again. It is surprisingly good.
Dinner, not sure yet, but probably italian chicken again.
We have basketball practice tonight and will plan on working out plan B tonight.