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On July 29, 2019, I decided to start my own healthy living trial called “The Eight-Hours Meals” after hearing about “The Cruise Control Diet“, author Jorge Cruise. The Eight-Hours Meals definite as follow:

  1. Pick an eight-hours duration that works for your Work-and-Life Balance schedules
  2. During the eight-hours period, eat your 3 meals (breakfast, lunch, & dinner) Snack is optional
  3. Each meal is up to you to define. My suggestion is to look for food that you believe is good for you. If you don’t know, read a book on nutrition
  4. Exercise 3 times a week that fit your schedules
  5. Set a goal for this trial
  6. Track your progress and compare your results

Benefit: By controlling the time you eat, you will be able to manage your weight and live a healthy lifestyle. Keep It Simple.

For me, I will do a 30 days trial of The Eight-Hours Meals. 29-Jul-2019 to 29-Aug-2019.
*  My eight-hours duration is 12 PM – 8 PM | No eating between 8:01 PM – 11:59 AM
*  M1: Morning water, coffee, & vitamins, M2: Lunch, M3: Dinner, & Snacks in between as needed
* My goal is to lose the fat donut around my waist. It is not to get six-pack abs but just tone up a little bite
* I will track my eating time, what I ate, and how my body & mind adjust to this new plan. I am not tracking weight loss because that is the icing on the cake.

Day 22: Monday, 19-AUG-2019
M1:
M2: Lunch:
M3: Dinner:
How are you feeling?
Exercise:
Wake up at
Go to sleep at
Weights:

Day 22: Sunday, 18-AUG-2019
M1:
M2: Lunch:
M3: Dinner:
How are you feeling?
Exercise:
Wake up at
Go to sleep at
Weights:

Day 21: Saturday, 17-AUG-2019
M1:
M2: Lunch:
M3: Dinner:
How are you feeling?
Exercise:
Wake up at
Go to sleep at
Weights:

Day 20: Friday, 16-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade stir-fried beef, bell pepper, onion, celery, and 3 eggs white, with avocado spinach sauce. Snack: Chips, one banana, one peach, water
M3: Dinner:
How are you feeling? Normal. Don’t notice any hunger
Exercise: morning gym workout (Push Day) with heavier weights, water
Wake up at 5:30 AM
Go to sleep at
Weights: No scale so I didn’t weigh myself

Day 18: Thursday, 15-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 3 Leftover homemade chicken fajita, water, banana. Snack: Nestle Drumstick ice cream, water
M3: Dinner: Homemade Avocado, spinach, mint, and lemon sauce with pasta and roast chicken, water
How are you feeling? Normal. Busy with works so by noon I was hungry
Exercise: Morning gym workout (Pull Day), water
Wake up at 6:00 AM
Go to sleep at 9:45 PM
Weights: No scale so I didn’t weigh myself

Day 18: Wednesday, 14-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 3 Leftover homemade beef fajita, water, banana
M3: Dinner: Homemade Chinese pork stew with rice, egg, and broccoli, water
How are you feeling? Normal. I didn’t notice any hunger. The water and coffee helped me to keep my hungry feeling away
Exercise: Short morning gym workout (Push Day), water
Wake up at 6:00 AM
Go to sleep at 10:45 PM
Weights: order weigh scale so I didn’t weigh myself

Day 17: Tuesday, 13-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade 5 eggs white, shrimps, corn, celery, and butter, water
M3: Dinner: Homemade beef and chicken fajita, water
How are you feeling? Normal. Loving this plan
Exercise: Morning gym workout (Pull Day), water
Wake up at 5:45 AM
Go to sleep at 10:30 PM
Weights: no scale so I didn’t weigh myself

Day 16: Monday, 12-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade salad with tomatoes & leftover chicken, and beef, Apple sausage w/bread, and water. Snack: Homemade pineapple, orange juice, small banana smoothie
M3: Dinner: Homemade Chinese fried rice with Shrimp, Spam, Chinese sausage, corn, eggs, zucchini, and crab sauce, water
How are you feeling? Normal. Adapted this new plan.
Exercise: Morning gym workout (Push Day), water. Right calf soreness almost is gone. No more sharp pain on my left foot 4th toe
Wake up at 5:30 AM
Go to sleep at 11 PM
Weights: I forgot to weigh myself before eating lunch

Day 15: Sunday, 11-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Leftover homemade avocado pasta with chicken, 4 pieces of garlic pieces of bread, water. Snack: T4 avocado smoothie, 1/2 basil popcorn chicken
M3: Dinner: Koja Kitchen Togo – Beef Taco, homemade chicken soup 1 & 1/2 cups, water
How are you feeling? No hunger and felt full in the morning. During my run this morning, my lung felt the burn after the 7th-mile marker. I am preparing my body & mind for next Sunday the Santa Rosa Marathon. My goal next week is finishing under 4 hrs 30 minutes.
Exercise: Morning road run in Livermore, 12.7 miles, water, and no GU or any hydration supplement. Right calf soreness, Left foot 4th toe sharp pain. I will use compression Leg boots to recovery. 30 minutes on level 8, 20 minutes on level 9. Right leg calf soreness reduced to walking without pain.
Wake up at 6:00 AM
Go to sleep at 10:30 PM
Weights: I forgot to weigh myself before eating lunch

Day 14: Saturday, 10-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Leftover Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, water, one banana, 1/2 apple
M3: Dinner: Homemade avocado pasta, 3 pieces of garlic pieces of bread, water
How are you feeling?
Exercise: Morning trail group run in Livermore. 9.87 miles, water, and no GU or any hydration supplement. Evening gym workouts (Pull day), water
Wake up at 6:00 AM
Go to sleep at 11:30 PM
Weights: 144 lbs @ 12 PM before eating lunch

Day 13: Friday, 9-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade Teriyaki Pork Donburi with lettuce & cherry tomatoes, Nestle Drumstick ice cream, water
M3: Dinner: Small sticky rice with chicken and Chinese sausage, banana, water
How are you feeling? Woke up with a headache because Project at works had been a delay so I worked longer hours and not drinking enough water
Exercise: Morning gym workout (Push Day), water
Wake up at 5:30 AM
Go to sleep at 11 PM
Weights: 145 lbs @ 12 PM before eating lunch

Day 12: Thursday, 8-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Korean bbq with spaghetti noodle leftover, Nestle Drumstick ice cream, chip & guacamole, water
M3: Dinner: Binh mi (Vietnamese vermicelli noodles with grill pork & shrimp) from Lee’s sandwich Togo, water
How are you feeling? The new normal and loving the plan. I am not thinking about food or hungry except adding this entry
Exercise: Morning gym workout (Pull Day), water, and garage works
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 148 lbs after a full dinner

Day 10: Wednesday, 7-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade ham, eggs, cheese, lettuce, & tomatoes sandwich, water, chips & guacamole, Nestle Drumstick ice cream, water
M3: Dinner: Homemade french bean & sausage, Korean ground beef, rice, & water
How are you feeling? Had a headache at 11 am because I didn’t drink enough water throughout the morning
Exercise: Morning gym workout (Push Day), water. Evening batting cage, water
Wake up at 6:00 AM
Go to sleep at 9:45 PM
Weights: 147 lbs after a full dinner

Day 9: Tuesday, 6-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Beef stew with spaghetti noodle (leftover), 2 cookies, & a Nestle Drumstick ice cream, water
M3: Dinner: Homemade two Bulgogi Onigirazu (seaweed, sweet rice, spam, & veggie), water
How are you feeling? Woke up late so no running today. Did the gym workout
Exercise: Morning gym workout (Pull Day), water
Wake up at 6:00 AM
Go to sleep at 9:30 PM
Weights: 148 lbs after a full dinner

Day 8: Monday, 5-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Sauces Restuarant – half-rack bbq rib and a cup casserole sweet potatoes, water
M3: Dinner: Sweet Tomatoes – salad, chicken soup, Nestle Drumstick ice cream, water
How are you feeling? My body and mind adjusted to the new plan. Starting tomorrow, I will start my morning run training and evening gym workout or softball practice. Let’s see how my body adjusts to an additional workout session.
Exercise: Morning gym workout (Push Day), water
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 148 lbs after a full dinner

Day 7: Sunday, 4-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade beef stew with two slices of bread (leftover), a small salad, one cookie, water
M3: Dinner: Homemade spaghetti with meatballs, a handful of grapes, water
How are you feeling? Adopted the new plan as normal. No hungry or headache. Since I am more active on the weekend, I was eating large meals for lunch and dinner.
Exercise: Morning gym workout (Pull Day), water. Clean up the back yard.
Wake up at 5:00 AM
Go to sleep at 9:00 PM
Weights: 148 lbs after a full dinner

Day 6: Saturday, 3-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: small ham & cheese sandwich, homemade eggs & sausage burrito, a banana, two cups pineapple, one cup watermelon, three Donsuemor Traditional French Madeleines, Asian orange fruit drink, and a lot of water
M3: Dinner: Pho Saigon and ate Vietnamese rice plate (Com Doi Biet) & Fried egg rolls, water
How are you feeling? I was really hungry at around 11:00 am. I drank a lot of water. At noon, I ate a huge lunch. I had a big headache and took a 3 hrs nag after lunch. My body & mind were back to normal around 5 pm.
Exercise: Volunteering at Brazen Summer Breeze race from 5:30 am – 11:30 am. I walked about 3 miles, a lot of water to make my hunger go away
Wake up at 4:00 AM
Go to sleep at 10:00 PM
Weights: 147 lbs after a full dinner

Day 5: Friday, 2-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: 2 hot dogs, a small salad, a few slices of garlic bread, water
M3: Dinner: Ate out but don’t recall what I ate
How are you feeling? This new plan is now my new normal. I am not thinking about food anymore until noon. Whenever I felt hungry, I just drink water and my hunger went away.
Exercise: Morning gym workout (Push day), water
Wake up at 5:30 AM
Go to sleep at 10:15 PM
Weights: 148 lbs after a full dinner

Day 4: Thursday, 1-AUG-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Homemade beef stew with bread (Leftover), handfull of chips. half mango, water
M3: Dinner: Koja Kitchen,  Beef Taco and Kamikaze fries, water
How are you feeling? No more feeling hungry and getting onboard with this new plan. Can’t believe that I am losing 1 lb per day
Exercise: double workouts
* Morning gym workout (Pull day), water
* Evening 5K run
Wake up at 5:30 AM
Go to sleep at 10:00 PM
Weights: 148 lbs after a full dinner

Day 3: Wednesday, 31-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: Roast chicken salad, chips, one banana, half mango, water
M3: Dinner: Chipotle, beef burrito bowl, water
How are you feeling? I am not feeling hungry but my stomach made a lot of noise. LOL! No headache. My body is definitely adjusting to my new plan
Exercise: morning gym workout (push day), water
Wake up at 5:30 AM
Go to sleep at 11:00 PM
Weights: 149 lbs after a full dinner

Day 2: Tuesday, 30-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: steak salad, chips & guacamole, one apple, hand-full grapes, water
M3: Dinner: Homemade Asian beef stew with bread, water
How are you feeling? I am not hungry in the morning. However, by 10:30 AM, I felt a small headache as well as hungry.
Exercise: Evening softball batting practice, water
Wake up at 6:30 AM
Go to sleep at 10:45 PM
Weights: 150 lbs after a full dinner

Day 1: Monday, 29-JUL-2019
M1: Water, morning coffee, & vitamins
M2: Lunch: two hot dogs, chips & guacamole, water
M3: Dinner: Homemade Chinese Fried Rice, water
Snack: Homemade mango smooth, 2 bananas, two pineapple fruit cups
How are you feeling? No hungry throughout the night
Exercise: evening gym workout (Pull day), water
Wake up at 5:30 AM
Go to sleep at 10:30 PM
Weights: 152 lbs after pacing Full San Francisco Marathon on Sunday, 28-JUL


The photos were taken on Monday, 5-AUG-2019

Workout: Pull Day
* 10 minutes walk/run on the treadmill with max incline (15), speed 2 to 3, heart rate 110 to 140
* Free weights pull exercise (Shoulders, triceps, biceps)
* Machine pull exercise (Back, Chest)
* Side-to-side abs workout
* Pull-ups workout
* Plyometric bench workout

Workout: Push Day
* 10 minutes walk/run on the treadmill with max incline (15), speed 2 to 3, heart rate 110 to 140
* Free weights push exercise (Shoulders, triceps, biceps)
* Machine push exercise (Back, Chest)
* Side-to-side abs workout
* Pull-ups workout

Website or book to read & educate yourself
* The Cruise Control Diet
* Intermittent Fasting 101 — The Ultimate Beginner’s Guide

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