Tuesday, July 31, 2012

Diet Log: 31 July 2012

Breakfast
3 Egg spinach omelot + tumeric and black pepper
Bulletproof Coffee
Daily supplement Stack

Snack
EFS + chia seeds, workout supplements

Lunch
Roast beef, homemade meatballs, 2 sweet potatoes, leftover Herr's BBQ Potato Chips

Snack
CapraGreen Shake with MCT Oil, Vitamin C and ECCG/Aceytl L-Carnitine/ALA
Apple Pie LaraBar
Dried Mango

Dinner
Rotisserie Chicken
Leftover BBQ Wings
Steamed Broccoli/Green Beans

Saturday, July 28, 2012

Diet Log: 28 July 2012

PreWorkout
2 scoops Generation UCAN, citrulline malate, 3 tbspn dextrose, creatine

Banana
EFS + BCAA
Recoverease

Lunch
Bulletproof Milkshake

Snack
5 homemade meatballs

Dinner
Petite Sirloin
Spinach sauteed in coconut oil
Sweet Potato
Avacado

Dessert
Honey Stinger Mint Dark Choco Protein bar

Friday, July 27, 2012

Diet Log: 27 July 2012

Breakfast
Spinach Egg Omelot + tumeric and black pepper
Bulletproof Coffee
Daily Supplement Stack

Lunch
Chipotle Barbacoa bowl (meat, brown rice, peppers, pico de gallo, and romaine lettuce)

Dinner
Steak
Spinach sauteed in coconut oil
Sweet Potato

















Dessert
Coconut vanilla ice cream

Wednesday, July 25, 2012

Diet Log: 25 July 2012

Breakfast
Spinach Egg Omelot + Tumeric and Black Pepper
Steamed Broccoli
Daily Supplement Stack
Bulletproof Coffee

Lunch/Snack
Beef Stick from US Wellness

Snack
Dried Mango
Apple Pie Larabar

Snack #2 (before dinner)
Chips+Salsa/Guacamole

Dinner
Pickled Cucumbers
Spinach Avacado Salad + Ginger Dressing

Tempora Vegetables
Tons of Sushi

Diet Log: 24 July 2012

Breakfast
Spinach Egg Omeleot + Tumeric & black pepper
Steamed Broccoli
Bulletproof Coffee
Daily Supplement Stack

Lunch
Chipotle Bowl (Barbacoa, brown rice, veggies, lettuce, pico de gallo)
Whole Milk + Whey Protein + CapraGreens

Snack
Dried Mango

Dinner
Ribs
Leftover tequila lime beef
Steamed Broccoli

Dessert
Leftover Almond Ice Cream

Upgrade That Old Garmin GPS Watch with a $50 Rebate


The summer clean-up continues. Last week I posted about how you can upgrade your old Apple Nano to the latest one for free. Although not quite as good of a deal, Garmin is doing a $50 rebate if you purchase a new Garmin GPS watch and send in your old one. The Garmin Forerunner watches available for this promotion are the 210, 310XT, 610, 910XT. The old Garmins you can send back for the $50 rebate are: 110, 201, 205, 210, 301, 305, 310XT, 405, 405CX, 410, 610, 910XT (though I can't see anyone sending back their 610 or 910XT since they are fairly newer devices).

If you have an old Garmin you can send in, I'd say the best value watch to upgrade to is the 310XT. This watch is Garmin's "multi-sport" model (geared at triathletes) and the first watch Garmin advertised as fully water-proof, meaning you can swim with it and not worry about the watch borking. I had this watch for two years until I recently upgraded to the 910XT. Truthfully, the 910XT is not that much of an upgrade over the 310XT outside of cosmetic changes and adding swimming metrics (which I don't really use). The 310XT is also fully Ant+ wireless so it is compatible with all the Ant+ accessories (footpod, heart rate strap, bike sensor, etc) and can wirelessly upload your training data to your computer. For the price (esp. with this promotion), the 310XT is definitely my recommendation on the way to go. After discounts and rebate, the 310XT can be had for $162.46 brand new! Here's how:

1) Buy the watch through Tri-Village which gives you a 15% discount on purchases over $200. Link to Garmin 310XT. After applying the coupon code, the price should drop down to $212.46 with the discount.



2) Wait for watch to arrive

3) When watch arrives, fill out the rebate form below:
Download Rebate Form Here

4) $50 check arrives!

Garmin did this promo last year and I traded in an old 305 to upgrade my wife's watch to a brand new Forerunner 610. The rebate process was painless and the check arrived if anyone is skechy about doing mail in rebates (just be sure to make photocopies of everything before you mail).

For those looking for more info on the 310XT, here's a pretty detailed review if you have any questions.

Monday, July 23, 2012

Diet Log: 23 July 2012

Breakfast
Kale Omelot with tumeric/black pepper
Steamed Brocolli and green beans
Bulletproof Coffee
Daily Supplement Stack

Lunch
Homemade Meatballs
Almond crusted chicken thigh strips
CapraGreens + Whole Milk

Snack
Dried Mango
Fresh Strawberries

Dinner
Dry Rub Ribs
Steamed Broccoli

Dessert
Almond Ice Cream with fresh strawberries, walnuts, almonds, unsweetened cocoa powder

Sunday, July 22, 2012

Diet Log: 22 July 2012

Brunch
Bullet proof coffee
Sweet and sour chicken
Tilapia with rice
Sausage
Bacon
Deviled eggs
Broccoli
Scrambled eggs
Desserts (way way too many desserts)

































Daily Supplement Stack

PreWorkout
2 scoops of Generation UCAN + chia seeds, citrulline malate
beta alanine
cordygen
elk antler velvet

Dinner
Leftover tequila lime beef
Half avacado
Banana
CapraGreens + Whey Protein

Friday, July 20, 2012

Diet Log: 20 July 2012

Breakfast
Kale Egg Omelot w/ tumeric and black pepper + campari tomatoes (only 2 eggs since i ran out)
Sweet potato
Bulletproof Coffee
Daily  Supplement Stack

Lunch
Homemade Meatballs
Almond crusted chicken thigh strips
Sweet Potato
Fresh Cherries

Pre-Workout
EFS + creatine, beta alanine, dextrose, chia seeds
Elk Antler Velvet
Cordygen Ultra

Post Workout
Chocolate Milk
Recoverease

Dinner
Tequila Lime Beef Fajita spinach salad
Sweet Potato
Bulletproof Milk Shake

Bulletproof Milk Shake

2 raw eggs (preference are organic cage free eggs)
1/2 stick of grass feed butter
1/2 cup organic whole milk or other preferred liquid such as water, coconut milk, almond milk, etc
2 tablespoons unsweetened cocoa powder
8 ice cubes
1 shot of MCT oil
1 scoop of whey protein (preference is organic whey concentrate)
(Optional) 1 teaspoon of stevia or xylitol for sweetener
Mix eggs, butter and milk in blender until it forms a thick cream. Add cocoa powder, MCT oil, ice cubes and sweetener. Blend again. Add whey protein and blend least amount until protein is mixed in. Enjoy!
*Whey protein should always be added last and blend minimally to not damage from over blending

Diet Log: 19 July 2012

Pre Workout
EFS + creatine, beta alanine, citrulline malate, quercetin, dextrose, chia seeds

Breakfast
Sweet Potato
Kale Omelot + Tumeric & black pepper
Steamed Broccoli
Avacado
Bulletproof Coffee
Daily Supplement Stack + Coconut Milk

Lunch
Homemade Meatballs
Almond Chicken Thigh Strips
Sweet Potato

Snack
Nuun All Day + Chia Seeds
Larabar (Apple Pie)
Fresh Green Beans
Strips of Bacon

Dinner
Tequila Lime Beef Fajitas
Fresh Guacamole + corn chips

Dessert
Almond Ice Cream + crushed almonds, walnuts, fresh strawberries and un-sweetened cocoa powder

Thursday, July 19, 2012

Upgrades: CeeGees Cushys for Aerobar Arm Brackets


Among some of my friends getting into cycling/triathlon, probably the most common question I get is how they can get faster. That one is easy. You need to train and get your engine to go faster. Outside of simply getting more fit, it is possible to "buy" speed on the bike. Along these lines, my number one response on where to put your money is a formal bike fitting at your local bike shop. If you aren't comfortable on your bike and positioned in a way to maximize power transfer, you aren't being as efficient as you can be. Comfort can be extended to other things such as clothing, bike saddle type, and specific to this upgrade, arm bracket cushions.

For triathletes who spend the majority of their time in the aero position with your forearms resting on the aerobar arm brackets, the pads your forearms rest on better be pretty damn comfortable. They should absorb the bumps from the road well and keep your forearms from aching during the longer rides. I remember the days when my long rides would slow down toward the end because I'm constantly shifting my forearms to be comfortable on the arm brackets or even going upright on the bull horns to give my forearms a rest. Both of these scenarios aren't going to help your overall speed.

One of my upgrades this season was getting rid of the crappy stock pads that came with my aerobars and trying out Ceegees Cushys. I heard great things about these pads on the forum sites and decided to buy them and see if the product was worth the praise.

Cost-wise, they generally run about $30 for a pair. Gut-reaction is that it seems pricey for two pieces of foam but considering the comfort factor and spreading the cost out over two seasons (which is how long I expect the cushions to last), the price seems fairly reasonable. On the website, they seem to have every popular brand covered so selection shouldn't be a problem. From my experience, their customer service is pretty responsive so I'm sure if you had something outside of the box, they can make a recommendation on what might work best.

When the Cushys arrived, I noticed that they looked a lot more robust than the stock arm pads I was using. Best way to describe it is that it is a two layer foam. One layer with foam similar to the stock arm pads and another layer of foam that looks like something from a beer koozie.




The Cushy's pad was cut to fit exactly like the old stock pad and installed in seconds. Since then, I've taken them on a few 70+ mile rides across different quality levels of road/asphalt. The pads have also held up fine with no signs of wear yet so they seem pretty well made. I will say that I cannot remember one instance of thinking to myself my forearms were achy or uncomfortable. Actually, I don't even think about it at all which is a good thing, though I'm sure if I had to go back to stock pads, I could immediately feel the difference after being pampered with the Cushys. Overall, I give the Cushy's a thumbs up and recommend upgrading to these pads, especially for longer bike rides.



Diet Log: 18 July 2012

Pre-Workout
EFS + creatine, dextrose, beta alanine, quercetin, citrulline malate, chia seeds

Breakfast
Kale Omelot
Sweet Potato
Avacado
Bulletproof Coffee
Daily Supplement Stack with Coconut Milk

Lunch
Homemade Meatballs
Sweet Potato
Fresh Cherries
Kombucha (Gingerade)

Snack
Fresh Green Beans
Strips of Bacon
Leftover potato chips
Nuun All Day + chia seeds

Dinner
Rotisserie Chicken
Spinach Salad with hard boiled egg, campari tomatoes, broccoli, avacado, bacon

Dessert
Froyo with almonds, walnuts, strawberries, and un-sweetened cocoa powder

Wednesday, July 18, 2012

Diet Log: 17 July 2012

Pre-Workout
EFS drink, creatine, beta alanine, citrulline malate, dextrose, quercetin

Breakfast
Kale Egg Omelot
Steamed Broccoli and Green Beans
Bullet Proof Coffee
Daily Supplement Stack

Lunch/Post Workout
Sweet Potato
Homemade Meatballs
Fresh Cherries

Snack
Fresh Green Beans
Strips of Bacon

Dinner
Rotisserie Chicken
Spinach Salad with campari tomatoes, avacado, hard boiled egg, bacon, walnuts

Dessert
Froyo with walnuts/almonds/strawberries/chocolate syrup


Tuesday, July 17, 2012

Diet Log: 16 July 2012

Breakfast
Sweet potato
Campari tomatoes
Almond crusted chicken thigh strips
Bullet proof coffee
Daily supplement stack

Lunch
Chipotle Barbacoa Bowl w/ brown rice, veggies, lettuce, pico de gallo

Snack
Nuun All Day + Chia Seeds
Apple Pie Larabar

Snack
Nut*trition (almonds/cashews/dried mango/dried blueberries/banana chips)

Dinner
Rotisserie chicken
Steamed broccoli and green beans
Bacon strips

Dessert
Froyo with crushed almonds/walnuts and chocolate syrup (high fructose syrup free)

Get a Free iPod Nano: Apple iPod Nano Recall


First generation iPod Nano

Who remembers when the Apple iPod was in its infancy and there were the "Free iPod" promotions where people would cut and paste some link into their AOL IM profile and if enough people clicked on it or you did a bunch of crazy surveys, you would supposedly get a free iPod? I don't know anyone that actually got their free iPod. If you did, I would be interested to know.

I did have success recently getting a free sixth generation iPod Nano from Apple. Legit.

Sometime last year, Apple announced a recall of the first generation iPod Nano. Apparently there were reports of the battery overheating which could lead to some negative effects. I happened to still have my old Nano stowed away in a shoe box in my home office. It actually stopped working but I kept it because I have an issue where I don't throw away electronics (my wife can attest to this). I came across the recall reading an old post from a technology blog and decided to give it a try. If you still have your old iPod Nano, here are the steps to get it "upgraded" for free:

1) Go to the Apple page discussing the recall on the iPod Nano: http://www.apple.com/support/ipodnano_replacement/

2) Make sure you actually have the first generation iPod Nano

3) At this point, there's two things you can do. Fill in an online questionnaire to see if your device is eligible or call Apple Support. I called Apple Support, referenced the recall and they walked me through the process.

4) Apple gives you a case number and sends you a package to mail back your old Nano. Apple takes care of postage both ways (score!)



5) Mail back just the Nano (no accessories/cords/etc) back to Apple in pre-paid envelope.

6) About a week later, new sixth generation iPod Nano (touchscreen) arrives. Just the Nano, no accessories/cords/etc. I think everyone gets the silver colored one (you can't pick colors)



The whole experience was pretty easy (as Apple is known for). If you have the old first generation Nano, this is one of the few times in life where there is benefit to holding onto junk.

Monday, July 16, 2012

Diet Log: 15 July 2012

Breakfast
Coconut Waffle
Pre Workout
Generation  UCAN + dextrose
Daily Supplement Stack

Lunch
2 Sweet Potatoes
Potato Chips
Ice Cream Sundae

Dinner
MacSpecial Cheeseteak from McGowan's
Potato Chips

Dessert
Froyo Ice Cream Sundae

Saturday, July 14, 2012

Diet Log: 14 July 2012

Breakfast
Slice of pizza
Sweet potato

Lunch
3 egg kale omelet + bacon, avacado
Steamed broccoli
Almond crusted chicken thigh strips
Daily supplement stack
Bullet proof coffee

Snack Hershey chocolate bar with almond Pre Workout Generation UCAN with dextrose

Dinner/post run
2 sweet potatoes
2 slices of pizza

Friday, July 13, 2012

Diet Log: 13 July 2012

PreWorkout
2 scoops EFS + 20oz water, caffeine, beta alanine, citrulline malate, quercetin

Breakfast
3 egg kale omelot + bacon, avacado, tomatoes
steam broccoli
1 med sweet potato
1 banana
Bulletproof Green Tea
Daily Supplement Stack

Snack
Piece of danish at work
Dried Cherries

Pre Workout
2 scoops EFS + citrulline malate, beta alanine, creatine

Lunch
Grassfed Meatballs
Almond Chicken thigh Strips
Mashed Cauliflower

Dinner
Sweet Potato
1 slice of Franzones Pizza w/ sausage and pepper
Almond Chicken Thigh strips
Spinach sauteed in coconut oil



Diet Log: 12 July 2012

Pre-Workout
1.5 scoops of EFS with 20 oz water + citrulline malate, quercetin, beta alanine, and caffeine

Breakfast
3 egg kale omelot with avacado, campari tomatoes, and sweet potato
Daily supplement stack

Snack
Dried strawberries

Lunch
Grass-fed meatballs, medium sweet potato, strips of bacon
CapraGreens Shake

Snack
Fresh Strawberries and Blueberries
16oz Nuun All Day w/ 1 tblspn chia seeds
Dried Dark Cherries

Dinner
Almond crusted chicken strips
Random leftovers: Meatballs, petitie sirloin, chicken breast
Cauliflower Mash
Steam broccoli

Dessert
Dried strips of peaches


Wednesday, July 11, 2012

Diet Log: 11 July 2012

Pre-Workout
20 oz water, 20 grams dextrose, 5 gr creatine, 4 gr citrulline malate, 100 mg caffeine, 1600 mg Beta Alanine

Breakfast
3 egg kale omelot fried in coconut oil
Med Sweet Potato (cooked in halogen oven instead of microwave)
1/2 Avacado
Steamed broccoli
Bulletproof Coffee

Lunch
Med Sweet Potato
Labrada Lean Body Protein shake
Strips of bacon

Snack
Almond Crusted Chicken
Fresh Strawberries/blueberries

Dinner
11 oz Petitie Sirlon Filet
Small Spinach Salad with campari tomatoes, one hard boiled egg, blueberries
2 meatballs
2 almond crusted chicken thigh strips

Tuesday, July 10, 2012

A Few Words Celebrating the Marriage of Dave and Jenna


Congratulations Dave & Jenna!!!
(picture courtesy of Nikki Mayday Photography)

This past weekend, two of my dear friends, Dave Hopkins and Jenna Cummings tied the knot. I was blessed to be able to share the day as a member of the wedding party and also provide a toast during the reception. Knowing Dave and Jenna for so long, it was easy to choose words to describe how I feel about their special day and journey together as Mr. and Mrs. Hopkins. I also drew inspiration from the late Randy Pausch's lecture, Really Achieving Your Childhood Dreams. A few of you maybe familiar with it, if not, I really suggest you block out 80 minutes and watch it. I have not come across one person who did not feel inspired by the video and have a little more urgency in their lives. Anyways, I had the speech typed up on my phone (yes, I'm a nerd) which was kind of hard to read at the reception so I figure I'd re-post it in its entirety:



Welcome everyone. Welcome.


Thank you Mr and Mrs Cummings, Mr and Mrs Hopkins for having us as we share this special night with Dave and Jenna. Tonight is truly a night to celebrate love. To celebrate Dave and Jenna Hopkins.


Being at a number of weddings, I know that the best speeches are the ones that are short and embarrass the groom. Unfortunately for tonight, I only covered 1 of the 2. This will be a long speech of embarrassing the Dave. I'm just kidding, I only have two more minutes...right?


My name is Quoc Ngo and I went to high school with Dave. They say during high school, you start to grow into the person you will be. I can say that a lot of who I've become can be attributed to my friendship with Dave. I will have to clarify that with all good traits. Dave has shown me what un-wavering friendship, support and loyalty means in life.


As a friend, a man and now as a husband, these characteristics define who Dave is and why he will be a fantastic husband. Jenna already knows this. She knows that when it comes to men who are romantically interested in you, it’s really simple. Just ignore everything they say and only pay attention to what they do.


Speaking of Jenna, I've known Jenna since high school from our time running cross country and track. When I heard Dave was seeing Jenna, I never thought a girl from the cross country team would run away with my friend's heart.


Jenna, thank you for being the infinite source of happiness in Dave's life. This is all you ever want for your friends. The joy and excitement you two share together is wildly contagious. It is easy to see why you two are perfect for each other.


Also, thanks for always being able to just roll with it. When Dave and I get together, we are always doing the most stupid and ridiculous things. You always act like it is normal no matter how off the wall we get. Trust me, that hasn't gone unnoticed by any of us!


To wrap this up, After being married for a year to my lovely wife, Carly. I think I'm finally qualified to provide some advice as you join the married people club:


First off, the little things you do for each other are timeless. Showing gratitude is one of the simplest yet most powerful things humans can do for each other


Second, enjoy every day, every moment, minute, every last second with each other. Money will come and go, and you can always make more of it. You can't make more time. Time is all you have and you may find one day that you have less than you think.


Third, Have faith in the unknown. You are both lucky to have found each other and to know each other's dreams even when you don't know what those dreams are yourself.


Finally, I'll leave you with one more piece of advice. When you are asked about how you felt on your wedding night, it's ok to be speechless because that is why this moment is so special.

Diet Log: 10 July 2012

Pre-Workout
20 oz water with 5 grams creatine, 4 grams citrulline malate, 20 grams dextrose, 100mg caffeine, 600 mg Beta Alanine

Breakfast
3 Egg Kale Omelot fried in coconut oil
Steamed Broccoli
Medium Sweet Potato with quarter stick butter
Daily Supplements
Bullet Proof Coffee

Snack
Banana
20 oz Nuun All Day

Lunch
Coconut Curry Stir Fry with Grass Fed Beef Flank, Green string beans, broccoli, carrots, onions, red peppers
Med. Sweet Potato
Zico Coconut Water
Muscle Milk

Snack
Fresh Strawberries/Blueberries
Fresh String beans
20oz water

Dinner
Spinach salad with avacado, tomato, broccoli, hard boiled egg, bacon
6 homemade grass fed bacon meatballs



Tuesday, July 3, 2012

Tuesday Tunes: Fourth of July/BBQ/Pool Party Mixes


Summer is in full swing and believe it or not, we are pretty much at the midway point with Fourth of July tomorrow. Ideally, a holiday should not have to fall on mid-week hump day (unless you took off Thurs/Fri, then you are golden) but it will be a good break nonetheless. 

Whether you are hosting a BBQ, having a pool party, laying out at the beach, or going for a ride in the car with the windows down, the team at thefuture.fm has curated a few summer playlists perfect for these occasions. The playlists were put together by various guests including one by the lovely girls at The Jane Doze who I like to mention a lot. You can either download the iPhone app to stream the songs or if you don't have an iPhone, you can stream the songs from there site below. Happy 4th!