Countdown to Vegas - T minus 12

This day was perfect. Macros and calories lined up excellently.

Cass's diet record Tues May 28, 07. (Training Day)
Good sleep last night. Slept 12:30 am to 8:30 am

6:30 am - Got up and made Justin his lunch for work and his breakfast for the road (a shake). He started summer hours this week, so it means, we'll be going to bed a lot earlier (not that last night was a good example). When he left, I came back to bed and slept for another hour and a bit (I just wasn't ready to be awake at 7am).

9:00 am - went for a quick walk/jog with the dogs outside - 25 mins.

9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 2 fish oil, 2 GLA, se7en (am going to take this 2xday for next 2 weeks) and Rev-Z = 18 cals, 2 g fat

10:10 am - Made a whole food meal for breakfast: 1 large egg, 1/3 cup egg whites, 10 g walnuts, cilantro, spinach and pepper. Served over 1 slice of Ezekiel sprouted grain bread, with 1 tbsp Heinz One Carb Ketchup. Had 10 big fresh blackberries = 242 cals, 19 g protein (some from bread, and nuts), 19 g NET carbs (27 - 8 fiber), 10 g fat

Worked on computer all morning. Back to work day.

12:30 pm - 120 g Extra Lean Ground Turkey with 90 g Organic Pasta Sauce. 1 Medium red bell pepper, and 65 g blackberries, 2 fish oil = 292 cals, 34 g protein, 12 g NET carbs (16 -4), 12 g fat

3:45 pm - 150 g cooked tilapia with Hot Sauce and spices. 70 g corn, 100 g green beans. 10 g walnuts = 308 cals, 39 g pro, 20 g NET carbs (23-3), 8 g fat

5:30 pm (pre-gym) - red bell pepper, 60 g lean ground turkey with One Carb Ketchup, 60 g blackberries = 148 cals, 18 g pro, 10 g Net carbs (15 -5), 4 g fat

Gym workout 7:30 pm to 9:10 pm: Took 1 F-heit before training (made me kind of nauseous)
Heavy upper body workout 4-6 reps,
Start with 20 mins on crosstrainer
Warmup A1) Single arm rope tricep pushdowns - 15 reps, 3 sets
Warmup A2) Single arm squat row - 15 reps, 3 sets
B1) DB Bench Press: 45 lbs each hand - 4 sets
B2) Single arm decline ab crunch - 15 pounds, 4 sets, - 12 reps each side
C1) Military Press: 65 lbs, 6 reps
C2) Rope Bicep curls, 10 reps
D1) Seated Row: 115 lbs, 6 reps
D2) Staggered Pushup: 4 each arm
D3) Assisted Pullups: 5 reps
Cardio 30 mins more

Stop at grocery store. Home at 9:45 pm

10 pm - Eats: 140 g cooked tilapia with Hot sauce, 20 g walnuts, 95 g apple, 100 g blackberries, 60 g corn plus 100 g green beans with 30 g organic tomato sauce and glucomannan. Two Flameout, Two GLA = 462 cals, 39 g pro, 36 g NET carbs (49 - 13), 18 g fat

Totals = 1500 cals (1608 if fiber was added), 149 g pro, 103 g carbs (130 - 27 fiber), 55 g fat

Countdown to Vegas - T minus 13

Cass's diet record Mon May 27, 07. (Mountain Bike Day)
Good sleep last night. Slept 12 am to 8:45 am

Back on diet watch today after a long weekend of eating whatever I wanted.

9:00 am - It's a holiday, so I slept in. Got up, took probiotics, woke up, foam rolled and stretched/strengthened. Got dressed and ready for our mountain bike day. Justin and I were planning on heading out by 11 am to hit the trails.

9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat

10:00 am - Drank a shake for breakfast because it was habit (made in blender): 1 1/2 scoops Dymatize whey, 10 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 325 cals, 39 g pro, 13 g NET carbs, 13 g fat

Helped Justin get the bikes ready. One of the perks of dating an engineer is that they can build/fix anything. We've also got a roommate that is a bike mechanic, so we've got a whole bike mechanic work room in the breezeway. Justin put a new fork on my bike because I've been complaining it didn't have enough shock absorption. He also put on a new tire (bigger with more grip).

11:00 am - Headed out for the trails. Ate 20 g raisins on the way there = 56 cals, 14 g carbs,

12 pm - Started our ride. Road HARD for 2 hours and got back to the cars by 2:30 pm. My body was DEAD when we got back. I felt SO out of shape the whole time we were riding. Since I've not done anything seriously cardiovascular for the last 4 weeks, I was a super slow poke. I was drenched with sweat when we got back to the car and felt like I got hit by a truck. It was a hot day and a difficult course of more than 75% climbing… ugh. While riding I ate the other 1/2 of a Larabar and drank BCAAs = 201 cals, 3 g pro, 18 g carbs, 13 g fat (for whole bar, because ate rest later)

We went out for lunch after the ride and ate at Atlanta Bread Café. No, I didn't eat bread, but I had a chicken salad with corn and black beans: 3 oz chicken breast, 1/3 cup mandarin oranges, 1/4 cup tomatoes, 1 tbsp sliced almonds, 3 cups romaine, 1 tbsp sesame salad dressing and 1/3 cup corn and black beans = 347 cals, 31 g protein, 22 g carbs, 15 g fat (I don’t know if this is correct, but I'm going with it)

I was still so out of it after this. Justin and I went to EMS and I bought those Reef sandals for women that have the little compartment under the heel. We then went to home depot to get new towel racks for the bathroom. Fun, fun. J

Got home at 4:45 pm and rested for 15 mins, but didn't sleep. Showered, etc.

6:30 pm - made a tuna sandwich: 1 can tuna plus mustard and glucomannan, 2 small slices sprouted grain bread. Drank water and had another 1/2 of a Larabar = 297 cals, 40 g protein (10 g from bread), 23 g carbs, 5 g fat

7:30 pm - Felt crappy, so had 1 red bell pepper, raw, and cooked broccoli and green beans, with 1 tbsp organic pasta sauce and glucomannan (makes it thick) = 70 cals, 13 g carbs, 2 g fat

10:30 pm - 1/2 scoop Dymatize Whey, 1 red bell pepper, 25 g almonds = 202 cals, 20 g pro (some from almonds), 8 g carbs, 10 g fat

Totals: 1558 cals, 133 g pro (35%), 117 g carbs (30%), 62 g fat (35%)

I thought I'd eat 50-25-25… but it didn’t turn out that way. This 35-30-35 is still good though.