Kramday’s Blog

Day 9

Day 9 was a really good day. I did finish off the last hot dog from the party last week, but other than that I felt like I did a pretty good job with the food selections. Also, had a nice ride and hit the bow flex pretty hard.

Here are the goals for the ninth day:

1. Start Taking a Multi-Vitamin
2. Start Journaling Your Nutritional Supplements

And here are the results:

1. This would be a good time get back into the habit of taking my Centrum.
2. He recommends the following supplements:

• Borage Oil–never heard of this before
• Omega-3 Fatty Acids from Fish Oil–from my vegetarian days I always did the flaxseed for the Omega-3
• Ground Flaxseed–he does mention the Fatty Acids, but also mentions protein and fiber as benefits
• Protein Powder–aside from adding to smoothies, this replaces flour in a lot of his recipes
• 5 Way Metabolic Fat Fighter by Provida Labs–I’m not 100% sure what his relationship is with Provida, but they appear to be mail order only (and he recommended the same brand for the protein powder)

He doesn’t necessarily recommend jumping in with all five, but exploring them and seeing if they make sense to you. Since I’m already familiar with the flaxseeds, that will be the easiest for me to do. I’ll have to do some checking on the borage oil. The Metabolic Fat Fighter is not going to happen, but I wouldn’t necessarily be completely opposed to trying to find something similar at GNC or Raisin Rack. I’ll have to chat with my doc about it when I go in next week.

Food Log

Breakfast: 9:30am, 5 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Snack: 12:45pm, 2:15 after breakfast
hot dog and bun

Lunch: 3:30pm, 2:45 after snack
Hillshire Farms Roasted Chicken Breast on 2 buns, 2 strawberries, 12 oz. Diet Lemon Lime pop

Dinner: 9:30pm, 6:00 after lunch
whole wheat pasta w/meat sauce

Snack: 12:30am, 3:00 after dinner
peanut butter and one slice of bread

Sleep Log

I went to bed at 1:45am and probably feel asleep a little after 2am. I only hit the snooze button once this morning, which meant that I got up around 9:15am. I was dragging a little bit around 5pm, but otherwise felt pretty good.

Exercise Log

Bike: 6:45pm
Time: 26 Mins 03 Secs, Distance: 5.12 Miles, Avg Speed: 11.7 MPH, Max Speed: 21 MPH, we pushed the last leg of the loop a little harder this time, so the average speed didn’t drop quite as much.

Bowflex: 8:00pm
We did bench press, rows, military press, lat pull down, biceps, triceps, abs, and obliques. I again skipped the legs after the bike ride.