blemmo0

So being as today was a church holiday I cam up way way short of the protein intake I was looking for for today. As far as exercise goes I played 1.5 hours of basketball don't know what that calorically is but its enough cardio for the day. Unfortunately a day like today is probably going to be a mix of burnt protein and fat so body fat will drop overall but the lost protein makes it that much harder and more diligent I'll have to be later on in the diet program.

Food list
Breakfast 1 scoop casein protein powder 2 1/2 cups of 2% Milk 1 tablespoon of chia seeds.
Lunch 1.5 oz of almonds 1 muscle milk shake (pre packaged) 1 cup 2% milk 1 1/2 cups of Special K cinnamon Pecan Ceral
Dinner 8oz of ginger and scallion seasoned white fish 1 1/2 cups of frozen broccoli.
Additional 1 scoop casein protein powder 1.5 cups of 2% milk. One scoop of NO explode pre work out. 
Supplements: 1 oxyelite thermogenic 1 tablespoon L-glutamine. 1 NO Burn 1 Alkalize pill.

Grand total 1,827 calories about 200-700 cals short of goal. 655 from protein 591 from carbs 419 from fat. 35% protein 33% from Carbs 23% from fat. Honestly thats a great great distribution  Ideally I would like 20% Fat 35% from Carbs 45% from protein but that is a very healthy distribution and on a day like today when I'm short an even distribution will help where calories are burned. 

On a scale 1-10 today was about 6.5 on the effectiveness scale.

Hi for those of you who don't know who I am, I'm Brian. So I'm using this live journal as both a sharing ground and as a diary so I can recall my steps taken in my attempt to disprove the most common wives tales in fitness and dieting.
Wives tale 1 your either losing weight or your gaining weight. My point is I can and I'm going to do both at the same time. People are thinking to themselves, uggh ass that means that your are going in a circle of no where. Kinda, there is an important number that every one has when talking physical fitness. No its not BMI that horse shit needs to be thrown out and never see the light of day again, well kinda it does make it easy to evaluate 60% of the population but 40% is a huge number but I digress. It is Body Fat and Ones lean body mass or LBM. LBM is easy to calculate and super super helpful when trying to do what I'm trying to do. Its is Current weight X (1.00-current body fat%) so for example today I weight 230lbs and I have a body fat % of 27% so my LBM  is 230 (1.00-.27)  = 167.9 So at 0% body fat I weight 167.9 lbs. Not bad but now how much would I weight if I was some weight and 8% consider by most people in the fitness world as Ideal athletic % for maintaining health performance and injury prevention. well easy was do it in reverse 167.9 x 1.08 181.3lbs would be my weight. but I don't want to weight that much I like being part of the 200lbs club but I want to maintain that 8% body fat percentage so I will be losing 48.7lbs while putting on 18.7 lbs of muscle and anyone will tell you that is no small feat. But with percerverence, hell of a workout regimen and a stupid commitment to diet, I'm going to do do it and do it in 27 weeks. I'll take you along for the ride. And leave every detail for you to follow if you want to do the same, I'll see you guys tonight with my diet and supplement intake update, tomorrow's topic de jour will be calculating your diet. Also for give the grammer and spelling everything will be in Rough Draft form, if its too tough to read wait for the book, however you are an important part in this development I want to hear what you have been told about fitness and nutrition and maybe together we can write this book and help with each others fitness goals. See you at the finish line.