May 02, 2005
Fat Loss: Week One, Day One
I'm going to use the following format to track my progress here and to let you know exactly what I've done.
As far as workouts, since I have to be careful with my lower back, I'm going to be starting out really easy, and will build up the amount of work done as the weeks go by.
One of the approaches that worked well for me the last time was to do "micro-workouts" throughout the day. This is my twist on Pavel Tsatsouline's "Greasing the Groove" technique, which is a great way to build strength. I selected the core exercises I wanted to do and am doing only one set of each with very few reps.
The low reps are to build strength, especially in the legs and low back. Since I'm as vain as the next guy, I'll probably do higher reps for shoulders, upper arms and chest in order to get some size increase and to look "buff". 
Exercises / Workouts done today:
1PM:
10 2-handed swings, 5 MPs, 5 curls (36lb kettlebell), 6 squats (54 lb kettlebell), 10 pushups
4PM:
10 2-handed swings, 5 MPs, 5 curls (36lb kettlebell), 6 squats (54lb kettlebell), 14 pushups
That's it! Like I said, I'm being very cautious.
I'm going to use the following format to track what I've eaten for the day here:
| Food | Qty | Calories | Carbs | Protein | Fat | ||
| Meal 1 | Cream | 2 tbl | 100 | 2 | 0 | 10 | |
| 9:30AM | Coffee | 2 cups | |||||
| Honey | 2 tbl | 128 | 35 | 0 | 0 | ||
| Total | 228 | 37 | 0 | 10 | |||
| Percent | 79% | 0% | 21% | ||||
| Meal 2 | |||||||
| 10:30AM | Egg | 2 | 150 | 1 | 12 | 10 | |
| Toast | 1 slice | 90 | 18 | 4 | 0 | ||
| Apple | 0.5 | 40 | 10 | 0 | 0 | ||
| Butter | 1 tbl | 70 | 0 | 0 | 7 | ||
| Total | 350 | 29 | 16 | 17 | |||
| Percent | 47% | 26% | 27% | ||||
| Meal 3 | Orange Juice | 1 cup | 130 | 31 | 0 | 0 | |
| 2PM | Cheddar cheese | 1 sl | 110 | 1 | 7 | 9 | |
| Mayo | 1 tbl | 110 | 0 | 0 | 12 | ||
| Bread | 2 slices | 90 | 18 | 4 | 0 | ||
| Turkey - sliced | 4 oz | 178 | 0 | 34 | 4 | ||
| Gogurt | 1 | 60 | 11 | 2 | 1 | ||
| Total | 678 | 61 | 47 | 26 | |||
| Percent | 46% | 35% | 19% | ||||
| Meal 4 | Cheeseburger | 1 | 359 | 28 | 18 | 20 | |
| 6PM | Salad /dressing | 2 tbl | 160 | 4 | 0 | 8 | |
| Spud Puppies | 3 oz | 160 | 21 | 2 | 7 | ||
| Candy, Butterscotch | 1 | 24 | 6 | 0 | 0 | ||
| Candy, Mint | 1 | 29 | 6 | 0 | 1 | ||
| Total | 732 | 65 | 20 | 36 | |||
| Percent | 54% | 17% | 30% | ||||
| Meal 5 | |||||||
| 7:15PM | Gogurt | 1 | 60 | 11 | 2 | 1 | |
| Total | 60 | 11 | 2 | 1 | |||
| Percent | 79% | 14% | 7% | ||||
| Daily Total | 2048 | 203 | 85 | 90 | |||
| 54% | 22% | 24% |
