6/30

9am
coffee - 50 cals

10am
package crackers from Runyon honor bar - 200 cals

115pm
bottled protein shake 220 cals 35 gr protein

4pm 2 slices pizza 600 cals 15 gr protein

7pm
protein bar 270 cals 20 gr protein

 

6/29

9am
coffee - 50 cals
whey protein shake w/almond milk  220 cals 20 gr protein

1130am
same protein shake as above 220 cals 20 gr protein

330pm
Subway 6 inch chicken breast all veges no cheese flat bread double meat 400 cals 30 gr protein
baked chips 120 cals

630pm
Chipotle bowl easy rice, 1/2 chicken, 1/2 bbqoa, both beans, peppers, onions, salsa - 550 cals 40 gr protein

930 pm
protein bar 270 cals 20 gr protein

Took a little road trip with Grace to Santa Ana so I had to make sure to eat clean on the road.  I can only eat Subway if I am starving and I definitely was.  The Chipotle bowl was awesome but I was craving chips like crazy!  Even though I am losing fat and improving my fitness I feel that my diet is somewhat of a failure.  I need to find the motivation to prepare my own food and stop leaning on protein shakes and healthy choices at local spots. 

Bootcamp was awesome today. For my personal training I didnt have the time to do a full 1-hour workout so I did the following:

KettleBell swings, pushups,squats w/both 26 lb kb's and shoulder press with both bells for 1 minutes straight without stopping.
Then I did the same 4 exercises for 2 more rounds but had to add a 30 second break in between each exercise otherwise I would not of been able to finish the routine.  It was a great strength workout and really blew my lungs out  in no time at all.

Resting the body over the weekend as much as possible since I am sore from training and hiking so much. I am tired since I've been running around pretty much all day!

6/28 Nutrition and Workout

9am
coffee -  50 cals

10am
Protein shake w/almond milk - 200 cals 18 gr protein

12pm
Protein shake from can - :( - 170 cals 35 gr protein

3pm
Healthy Broiler beef, chicken, cabbage, brocoli, carrots, no rice bowl! 350 cals 30 gr protein

530pm
Beef jerky 100 cals 10 gr protein
sunflower seeds 175 cals 6 gr protein

630pm
Beef chicken vege bowl as above + rice 550 cals 30 gr protein

9pm
popcorn 300 cals
protein bar 270 cals 20 gr protein


Hiked the ridge today, from gate to gate finished in 42 minutes.  Decent time I guess.   Had another good turnout for Bootcamp..it was moderately hot, not too bad.  I am seriously considering starting that 6-7pm class.

17 days of Bootcamp and eating clean.

182 lbs 14% Bodyfat

174 pounds 11% Bodyfat

Taking the long slow road to 165 pounds 7% bodyfat..no rush, happy where I'm at!

6/27

Did most of my bootcamp workout solo today, skipped the core section and dont have a good reason why :)

5 station workout with some 100 yard walks here and there for recovery
Pushups to Side-Arm Balance 45, 60, 90 seconds
Curl to Press w/one leg up w/26's - 60, 90, 120 seconds! -  brutal
Front Squats w/pair 26's - 20, 25 and 30 reps - near death on this last round
To benches for Stepups - 60, 90 and 120 seconds - felt pretty good, getting my cardio up
Up hill for sit-stance - 30,45 and 60 seconds -was surprisingly hard, squats and stepups killed da legs

total 44 minutes, felt strong!

9am
coffee - 50 cals

11am
Shakeology w/banana - 300 cals

2pm
Chipotle bowl - small amt. rice, peppers, onions, chicken, salsa - about 400 cals 35 gr protein

4pm
Canned protein shake from FreshnEasy - 170 cals 35 gr protein

7pm
Planned cheatmeal - 2 reg McD's burgers and large fries - 1,000 calories 25 gr protein
Do feel a bit sluggish from this meal but it still tastes great going in :)

6/26 - Goal Weight and Bodyfat %

When I started eating clean a little over 2 weeks ago my bodyweight was 182 pounds and my bodyfat was about 13/14%.  I was surprised when I didnt lose at least 4-5 pounds the first week of watching what I eat since all my life that was the trend.  I guess as I get older my metabolism is not what it used to be so it took much longer to start shedding fat.  Today, at 16 days into clean eating my bodyweight is 174.5 and my bodyfat percentage is 11/12%.  I've yet to put a number out there as far as goal weight or goal bodyfat so here it is.

Start weight - 182 pounds 13/14% bodyfat
Current weight - 174.5 pounds - 11/12% bodyfat
Goal weight - 165 pounds, 7/8% bodyfat.

A sick part of me wants to get down to 160 pounds and 5/6% BF but we'll see how I feel if I can get down to 165 first.

Also, it's important to know that I am in no rush!  I am not trying to lose weight for bikini season or anything like that.  Now that I am over the first couple of weeks where weight comes off faster I will be happy to drop 2-3 pounds a month for the next couple of months.  Important to note that I am not starving myself at all with this "diet" and am only eating approx 500 calories less a day in order to keep fat burning while maintaining muscle!

9am
usual coffee - 50 cals
Shakeology w/almond milk - 200 cals 18 gr protein

130pm
Beef bowl with no rice, broccoli, cabbage, carrots - 400 cals 35 gr protein

530pm
Protein shake - 200 cals 20 gr protein

Workout Journal - 6/25

Got to the park more than an hour before my scheduled 12-1pm bootcamp so I could test the new routine on myself.  I like to test all of my routines personally so I can see what if would feel like for the slightly above average conditioned student.  I'm in good shape at the moment but feel like I need to do more upper-body work and my cardio always needs help, so I will just say that I am slightly above average.  If an out of shape person came to my bootcamp it would be hard but they could do it if they rest appropriately and if a very fit person wants to train with us all I need to do is vary your load (basically put more weight in your hands) and it will challenge anybody.

Here's my workout, very close to our current bootcamp routine:

Pushups to Side-arm balance - 60 seconds, 75 seconds, 90 seconds
Hike to benches - double step ups, 60, 90 and 120 seconds. 
Clean or Curl/Press w/one leg elevated - holding 2-26lb Kettlebells for 45, 60 and 120 seconds
Recovery walk, about 100 yards, carrying no weight.
Front Squats w 2-26lb Kettlebells for reps - 10 reps, 15 reps, 20 reps
Recover walk, same as above
Plank-ups followed by leg-flutters on the back - 30, 45 and 60 seconds each
60 second full rest/recovery

42 minutes start to finish

I do this circuit 3x and increase the duration of each exercise on each lap. I feel that this routine needs one more upperbody exercise, probably for the upper-back so I will probably add Bent-over rows after we do the pushups.    I held back a bit on the intensity because I dont want to be too sore on Weds when I try to add reps, time or weight to my workout.  I will typically do this routine Mon/Weds/Fri (Bootcamp is offered every day do not forget!) and by Friday I give it a maximum push knowing I will have the weekend to recover.  I also make sure to eat something with simple carbs and protein within an hour of finishing my workout. 

I did a 2nd workout today.  I hiked the ridge @Runyon starting from the gate with the 26 lb kettlebell...did it in 47;15..pretty sick workout.

Looking forward to seeing you at Bootcamp!  We meet every day 11:50/11:55 at the Runyon Canyon gated entrance for a 12-1pm workout!

6/25 - Day 15 eating clean

Starting my 3rd week of clean eating.  Energy levels are off the charts and my typical afternoon nap is no more!  Will also finally start logging my workouts since Monday is my favorite day to start new projects.

9am
  200 cals 18 gr protein

115pm
Shakeology w/banana and almond milk - 300 cals 18 gr protein.

320pm
Grapenut cereal w/almond milk - 300 cals 7 gr protein
My appetite for whatever reason is not too strong today.  I am not complaining.

430pm
MuscleMilk (great freebie from promo truck in front of Runyon!) - 160 cals 20 gr protein

645
FreshnEasy frozen dinner, chicken with peppers/onions, skipped most of the rice 250 cals 20 gr
protein

8pm
baked chips and protein bar - sort of a light cheat  630 cals 20 gr protein

Ate lightly today.  Probably too many shakes but they are so much easier than making food.  I also feel like I am not eating enough fruits and vegetables and probably should.

6/24 - a little cheat meal

9am
Shakeology w/almond milk and banana - 300 cals 18 gr protein

130pm
Shakeology w/almond milk - 200 cals 18 gr protein

Am eating very light during the day because I am having a gigantic cheat meal tonite!  Mexican food at Velvet Margarita followed by a gigantic portion from Yogurtland. :).

7pm - Cheat meal! - Mexican food at one of my favorite local places, Velvet Margarita,  Tons of chips, chicken fajitas (licked that plate clean!), rice, beans - topped by a largish sized portion from my other fave place, Yogurtland!  The meal probably had 2000-2500 cals wow.

The key to cheat meals is to plan them in advance, enjoy them thoroughly without guilt, and simply get back on your program the very next day!

Workout and Nutrition Journal intro

Runyon Canyon Bootcamp this Sunday 6/24 from 12-1pm!!   My routines vary every 2 weeks and this Monday starts a brand new 2-week cycle.  You can start training with us at any time during this 2 week cycle.  Train with me at least 3x a week and by the end of each 2 week cycle you will notice improvement in your strength, bodyfat and overall fitness levels.  By the time your body gets used to our routine we change it and use muscle confusion to keep our bodies challenged and metabolic rates pumping.    Classes are every day at Runyon from 12-1pm!

 We meet at the Fuller ave entrance to the park   Each routine has some light equipment such as dumbells and weighted balls which you need to to pick up  BEFORE we leave at 12pn.  I am asking for a $5 donation for each class but no student will be turned away for lack of funds.    

This blog is my workout and nutrition journal.  I only started eating "clean" about 2 weeks ago and will start keeping track of my own workouts and their details starting this Monday.

Looking forward to a great summer at Runyon Canyon!

Steve

6/23

9am
usual coffee 50 cals
Shakeology w/banana and almond milk - 300 cals 18 gr protein

1230pm
Whey protein shake - 100 cals 20 gr protein

130pm
1/2 beef/vege bowl - broccoli, carrots, cabbage, no rice - 250 cals 15 gr protein

4pm
1/2 beef/vege bowl - brocoli, carrots, cabbage, no rice - 250 cals 15 gr protein

530pm
Grapenut cereal w/almond milk 300 cals 7 gr protein

730pm
RoRoos - chicken,rice salad, - 550 cals 30 gr protein

930pm
protein bar 270 cals 20 gr protein
2 rice cakes w/almond butter - 220 cals 7 gr protein

6/22

9am
usual coffee - 50 cals

10am
Shakeology w/almond milk and banana - 300 cals 18 gr protein

130 pm
1/2 cuban sandwich w/shredded pork, thinly sliced bread 400 cals 25 gr protein

330pm
1/2 cuban sandwich, - 1 slice bread - 350 cals 25 gr protein

530pm
SanSai Sushi - 1 salmon roll, small green salad, miso soup - 450 cals 15 gr protein


730pm
protein bar 270 cals 20 gr protein
microwave popcorn 300 cals

930
small cheat, 2 small Godiva chocolates!- 150 cals








Feeling fine today.  Body is sore from all the training I have been doing, gonna take it easy this weekend for sure.

6/21

9am
usual coffee - 50 cals

130pm
Shakeology - 200 cals 18 gr protein

330pm
Grapenut cereal w/almond milk - 350 cals 6 gr protein

530pm
Chicken bowl -brocoli onions rice -  600 cals 30 gr protein

630
protein bar 270 cals 20 gr protein
1 oz nuts 170 cals 6 gr protein

830pm
starvin so I ate another protein bar :( 270 cals 20 gr protein

6/20

9am
usual coffee - 50 cals

11am
Beef/vege bowl, no rice - 300 cals 30 gr protein

150pm
Shakeology 150 cals 18 gr protein

330pm
Chicken bowl with small amoun  rice - 400 cals 30 gr protein

6pm
Beef/vege bowl w.rice - 600 cals 30 gr protein

7pm
protein bar 220 cals 10 gr protein

9pm
microwave popcorn - 300 cals

Trying to avoid eating out but got a bit hooked on the Flame Broiler down the street.

6/19

9am
usual coffee - 50 cals
half serving oj - 50 cals

1130
Shakeology w/banana - 250 cals 18 gr protein

130pm
Healthy Broiler - steak/vege bowl, no rice all vege - 300 cals 30 gr protein

330pm
1/3 Pineapple - 150 cals
1 oz almonds - 170 cals 6 gr protein

5pm
Grapenuts cereal w/almond milk 300 cals 6 gr protein

730pm
Chicken bowl w/o the rice - 400 cals 30 gr protein

8pm
protein bar 170 cals 10 gr protein

Healthy Broiler w/o the rice was awesome.  Tip#1 for burning fat and decreasing appetite is to eat as few carbs as possible early in the day and go for the high protein options, especially within the first few hours after traning.

Did a pretty good workout in the morning..30 laps sprinting up and walking down   our usual RCBootcamp mini-track, stopping every 10 laps to do  at first 40 feet elevated pushups (had to stop 3x to get 40 reps), then 40 reps total  clean and press from hang position with using 26lb kettlebells with one foot raised to knee level on a tree stump, and finally 25 front squats with the 26's (wanted 40, felt a bit pukey and gave in lol)  took about 45 minutes total.

6/18 - back on track

Woke up feeling groggy from the previous days cheat meal which was really a cheat half-day.  I wont allow myself to feel guilty about it, it was all so tasty.  Grace saw a commercial for Fruity Pebbles and we started talking about the breakfast cereal we ate as kids.  I can not believe this is the way many children start the day, totally sick!

Anyhow, back on it today, gonna go a little lighter than usual.  Will probably do only a  light hike today since I am really sore from yesterdays workout and then I teach my Bootcamp at Runyon 12-1pm.

10am
coffee/almond milk/agave - 50 cals
Shakeology w/banana and almond milk - 300 cals 18 gr protein

130pm
1 ounce almonds 170 cals 6 gr protein

330pm
broiled chicken and veges, small pc bread - 400 cals 30 gr protein

5pm
2.5 oz GrapeNut cereal +almond milk = 300 cals

7pm
Turkey/greenbean Lean Cuisine..chucked the potatoes and croutons - 150 cals 20 gr protein

8pm
2 brown rice cakes_1 tbsp almond butter 220 cals 6 gr protein

930 pm
about 1/3 of a fresh pineapple 150 cals

Smart move making the switch from the more sugary supposedly 'healthy' Kashi cereal to Grape Nut cereal which is a good whole grain cereal with barely anything added.  .  As far as I am concerned there is no greater cereal than Grape Nuts nutritionally speaking!  I think it's made of tree bark and brocolli or something similiar.  No grapes or nuts as far as I can tell.

6/17

Bouncing off the walls a little bit on my 7th day of eating clean.   The only thing slowing me down during yoga and bootcamp was the heat!  It will take a little more training in the heat to get used to it but I love hot-weather training.  Waiting for Grace to finish her 2-3pm class and then I pick her up for a cheat meal at Joes Pizza on Hollywood blvd followed by a trip to a very overpriced but awesomely delicious candy shop down the street.  Looking forward to some chocolate covered pretzels and oreos, holy shit I love those things.

The cheat meal is definitely a planned one and my next one is not until next Sunday.  I feel good!  Not posting my weight because I dont want to get caught up in what the scale tells me.  That being said I did finally order some fat calipers from Beachbody where I get all of my workout stuff from equipment to supplements, they offer me a pretty decent deal as a BeachBody Coach.



9am
coffee/shakeology - 225 cals 18 gr protein

Cheat meal got a little out of control:
2 slices pizza with garlic bread - 700 cals
1 Hot Dog from Papaya King - 250 cals
2 Choc Covered Pretzels, 2 Chocolate covered oreos - 750 cals
2 bowls Fruity Pebbles - 500 cals

My belly was killing me before I went to sleep!  Next cheat-meal will be next sunday and now I realize I have to start it late at night or it can turn into a full on cheat day instead.

6/16

630pm
3 eggs, 1 whole green bell pepper, onion
3 strips bacon = 400 cals 30 gr protein

8pm
protein bar 270 cals 20 gr protein

930pm
ounce roasted/salted almonds 170 cals 6 gr protein

11pm protein bar 270 cals 20 gr protein
should not have 2 protein bars in a day!

Definitely planning some sort of cheat meal for tomorrow.  Maybe Chipotle and a pint of Ben and Jerrys or something similiar.  For my mental health I like to allow 1-2 cheat meals/week.  If I can get an inch off my waist I will start allowing 2 but for now I will try to take the standard sunday night cheat meal.

6/16

Feeling good this morning.  Am having trouble sleeping for sure, was defintely dreaming about food last night lol.  Dont feel terribly hungry atm so all good.


930am
1.5 cups of coffee with agave/almond milk - 75 cals
1 banana - 100 cals

1145am
Shakeology plan - 150 cals 18 gr protein

130pm
Healthy Broiler Steak/Vege bowl - 600 cals 35 gr protein

4pm
1 ounce almonds 170 cals 6 gr protein

6/15

730pm

Healthy Broiler Steak/Vege Bowl - 550 cals 35 gr protein

930pm
Brown rice cakes +1tbsp almond butter - 220 cals

1130pm
protein bar cause I was very hungry!  270 cals 20 gr protein

6/15

115pm  
Shakeology Banana 225 cals 18 gr protein

330pm
3 eggs, 3 strips bacon, 1/2 each red and orange bell pepper, chunk of onion

515pm
1 ounce almonds 170 cals 6 gr protein

Notice a theme?  I eat the same shit over and over and I know this can be a problem, especially for long term discipline.  I dont have an answer for this at the moment.  Maybe I need to find a local farmers market and start hitting it regularly.  That happens to be another thing I have been procrastinating for 15 years, becoming a farmers market regular.  There's a bunch around here for sure.

Not hungry at all.  With nearly 0 processed carbs/starches in my body right now I do not feel hungry at all.  There may also be something in the Shakeology that is curbing my attetite but it's too soon to say.

5th day eating clean

I forgot that this blog was not only supposed to be about calories and protein, it's also about how eating this way makes me feel.  Today is the 5th day of eating nearly totally "clean" and I gotta admit I feel great.  I popped out of bed a little earlier and quicker this morning and it feels like my head is relatively clear.  I feel just a little bit free from the bad energy I get from eating too much processed foods.

That being said, I think it is important to think deeply about why eating clean feels good and gives me such a dramatic shift in my mind.  I think it has to do with one thing, the fact that no matter what is going on in your life the one thing you can control is what you put in your mouth!  I think human beings are hardwired to feel pleasure from control and for some of us that wiring can get out of control.  15 years of Yoga or not, I am still one of those people.  I am much better today at accepting the things that go on around me than I was years ago but I'm just a simple human  and sometimes it feels like no matter what I do certain things will unfold around me that are unpleasurble.  Finances, relationships, the fucking week-long broken elevator in my building, all these things and more can leave a person feeling helpless.  When my head is clear and my body is not processing a bunch of crap from a late-night binge it seems that I can just put a simple healthy meal in my mouth and feel a little, "aahhh, that's the way things should be, I'm doing things right for once".    The fact is that the feeling of control is 100% illusionary, it is not real at all.  The things that you can not control are still out there doing their thing, my mind simply becomes distracted from them to give me a moment of relief.  I dont really have much to add to that because I really do not understand this fully myself!

On my way to workout and then teach my 12-1pm Runyon Cayon Bootcamp.

930am
coffee/agave/almond milk - 50 cals
banana - 100 cals

6/14

830am
coffee/agave/almond milk - 50 cals
1 banana 100 cals

115pm
 Chocolate Shakeology no banana 150 cals 18 gr protein

330pm
3 eggs, 3 strips bacon, half large green pepper big chunk onion- 400 cals 30 gr protein

530pm
1 oz almonds roasted/salted - 170 cals 6 gr protein

730pm
3 small chicken tacos, just chicken onion and cilantro = 500 cals 25 gr protein


930pm 2 brown rice cakes + 1tbsp almond butter - 220 cals

may or may not have some cereal with almond milk or a protein bar before I go to sleep

I am eating too many almonds!  I was gonna have a small cheat meal of 2 slices from Joes on Hollywood blvd but ended up at the taco place next to them.  Calle Taco  - the front of a food truck inside an actual storefront.  tbh it kind of sucked and I wished I would of had the pizza.

feeling pretty decent - hardly craving any sweets but that will probably change the longer I go without.  Probably allow some crazy cheat meal the next few days but so far I'm good.

530pm
2 brown rice cakes 1tbsp+ almond butter - 220 cals

7pm
protein bar 270 cals 20 grams protein


9pm
Shakeology+banana+1tbsp peanut butter - 350 cals 25 gr protein

6/13

9am
coffee with agave and almond milk - 50 cals
banana - 100 cals

11am
Chocolate Shakeology w/half banana - 200 cals 18 gr protein

130 pm
3 scrambled eggs 200 cals - 20 grams protein
3 strips bacon 120 cals - 9 grams protein

this meal was supposed to have a ton of peppers and onions in it but I forgot to pick them up at the store :(

4pm

1 oz roasted/salted almonds - 170 cals 6 grams protein

raw almonds would be a better choice but I am not at the stage where I can eat unsalted unroasted almonds and rave about how delicious and sweet they are.  Forget that.   Chubby Hubby is delicious and sweet, nuts are just nuts.  But I will say that limiting starch/carbs early in the day really helps with appetite and cravings!  I dont feel like I am restricting and  and have no interest in sweets at the moment. 

6/12

530pm
2 brown rice cakes 120 cals
1 tbsp+ almond butter 100 cals

8pm
Shakeology+small banana - 225 cals 18 gr protein
1/2 bag baked chips 180 cals

I am not totally thrilled with the lack of variety in my diet but at least I am not eating out much and I havent had any refined sugar in almost 2 days.  I feel that the rice cakes and the baked chips are something of a garbage food but I am craving starch so badly!

 Next food I want to add to my diet is eggs and bacon loaded up with peppers and onions.  It's one of the few meals that does not have starch in it and always feels satifying to eat.  It may not sound like a "healthy" meal but since I dont eat much red meat or even dark meat chicken my fat intake is probably on the low side.    Not to mention when you eat fatty foods like this without starches your body can digest them much easier than if you eat them with say a potato.

2pm

Healthy Broiler meal...rice, chicken breast, assorted veges- approx 500 cals 40 gr protein

6/12

Did a quick workout at Runyon.  There is a small hill in the park that takes about 60 seconds to walk up and down or  45 seconds if you sprint it.  I did 40 laps alternating walking and sprinting.  Every 5 laps I stopped and did a few exercises...pushups with legs elevated, clapping pushups and a cool exercise I stole from the p90x routine where you put one foot on a ledge about knee level and do a clean and press with both hands.  Killer workout and done in about 35 minutes! 

11am

Chocolate Shakeology w/half banana 200 cals 18 gr proten

6/12

9am cup coffee with agave and almond milk - 50 cals
1 small banana - 75 cals

125 cals

6/11

630pm

 2 brown rice cakes 120 cals
1 tbsp+almond butter 100 cals


8pm
Shakeology with 1 tbsp almond butter + 1 banana 350 cals 18 gr protein

10pm
dying for a snack - Kashi lean cereal + almond milk - 250 cals

630pm

2 brown rice cakes 120 cals
1tbsp+ almond buttter 100 cals

total 220 cals 8 grams protein

I am fucking hungry already.

4pm meal

OK, I did it. It wasnt exactly thrilling but I  replicated the meal I ate at 1:30.  Chicken, pasta, broccoli, a little red sauce.

300 calories  15 grams protein

This is another place it gets tricky.  When 7pm rolls around what the fuck am I gonna eat?  Recently it's been pizza, chinese, McDonalds, Subway and Chipotle.  Maybe I will walk down to Chipotle and get a burrito with no rice?  Can I go to Subway and get that friggin Jared Special, 6 inch chicken and a tiny bag of baked chips?  Not sure at this moment, we'll see!

summer burn

130pm

1/4 chicken breast 100 calories 15 grams protein..spiced with a good dry cajun rub
1 ounce pasta 100 calories (it has 7 grams of protein but I do not count them because I do not believe the type of protein found in regular pasta is anything close to a complete protein!)
1 cup barely heated in microwave of brocolli. - 50 calories
small amount of red tomato sauce - 50 calories

total 300 calories 15 grams protein

I meant to eat more than this, about 2x as much chicken and brocolli but I just couldnt do it..  I think there is something in the Shakeology that decreased my appetite.  It was also hot as fuck today while I was working out at Runyon and that usually causes me to eat less.  I am hoping that in the next 2 hours I will be hungry enough to eat a meal similiar to this or at the very least something healthy.  The danger lies in not eating anything for more than a few hours, letting myself get starving hungry, and then losing discipline and ending up at Wendys or some other similiar crap.

Believe me, I am not exactly psyched up about this meal. My body is still used to heavy foods and these healthy foods seem really bland on an emotional level.  Even though I am not very hungry for 'real' food I could easily go to Joes Pizzeria down the street and have 3 of their awesome slices which are almost as good as east coast za. 

Day 1 Summer fat burn

Creating this blog to try and find some motivation and accountablity diet-wise.  I have a decent amount of motivation when it comes to the things I love such as yoga, hiking and working out in general but I have never had much discipline when it comes to diet. 

I've gone through phases of good eating and when I did I always  keept what I jokingly call a "dietry" (like a diary, duh) but really should be called a nutrition log.  When I am eating the cleanest I typically eat 5-6 times a day and write down everything I put into my mouth.  I use this to track the effects food has on my fat and muscle levels but even more importantly,  how eating healthy makes me feel moment to moment.  Honestly, I have been eating like shit for the past year and I feel like crap.  I need a ton of sleep to get through the day, my belly often hurts when I wake up in the mornig and my overall energy levels are sort of blah.

I've been lucky my entire life because even though I didnt always eat right my constitution seemed to be able to get me through each day.  When I was youger I could pretty much eat whatever I wanted and still be able to workout regularly and maintain a relatively low body fat level.  As I started getting into my 40's (I am 41) I  noticed that junk food was putting bodyfat on me faster than usual and my energy levels have gotten even worse.

I seriously have had enough of this.  It is an incredible gift I received, the ability to teach yoga and fitness for a living, I do not want to seem like a hypocrite in the eyes of my students!  I've achieved every goal I have ever set for myself.  I have a job I love, a great place to live in the incredible city of Hollywood and a girlfriend that is so hot smart and sexy she  could give the Pope a boner.  I am commiting myself to writing down everything I eat and hopefully just knowing that my students, friends and family are reading it I can find some motivation to do what needs to be done.

I typically keep track of calories, protein content and the time of the meal.  Assuming I am eating the 'right' foods the carbs and fiber will take care of themself since I am focusing on low-glycemic index high fiber foods as much as possible.


I will never stop drinking coffee!  I do not think 1-2 cups a day is bad for you.  I am trying to avoid processed white sugar so instead of that I am using agave which is a  natural sweetener and has a lower glycemic index.   I am also using almond milk instead of cream to minimize my dairy intake.

Time for a workout and then my first Runyon Canyon Bootcamp which will run 7 days/week 12-1pm!   If you are interested in training with me all you have to do is show up at the entrance to Runyon Canyon Park at 12 noon sharp!

peace

Steve