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JUrb15
12-15-2007, 09:32 PM
Hello, I am not sure what I am doing in the weight room at the moment so im going back to learn what I never learned to start with....the basics. Been lifting for about a year now, saw some gains early on when I was at a higher body mass but I wanted to cut down and now im not gaining im sort of maintaining/getting worse so I though this would be a good way to turn that around

Stats:
Height: 6' 1"
Weight: 155 (as of 12/15/2007)
BF: 3.2-5.2% (as of 12/15/2007)<< according to my local hospital skinfold

they said about 5-10% lighter so....
STARTING:
5RM for
Squat = 175
Bench Press = 150
DeadLift TBA on mon
Military TBA on wed
BB Row TBA on wed

Goals: Gain 5lbs on lean mass over this winter break and begin to see improvements in all compound lifts. Overall i would like to gain a total of around 15lbs by May with a BF of 8-10%.

Workout A
3 x 5 Squat
3 x 5 Bench Press
1 x 5 Dead Lift
3 x 15 Abs
2x8 Dips

Workout B
3 x 5 Squat
3 x 5 Military
3 x 5 Row
3x 15 Abs
2x8 chins

Workouts go MWF-MWF, A-B-A-B-A-B

Fri: 3 x 8 BB Curl (in addidtion to whichever workout falls on that friday adding it to either workout A or workout B

Cardio: Tuesday, Thurs, Saturday along with side bends two days a week and addidtion ab training if I feel the need too.

Support and Suggestions will be awesome PLZ keep me motivated I have a problem sticking with routines!!!

Its gonna be hard but im gonna try to eat my 3000 calories 40/40/20 as of recent ive only been getting prolly 2200-2400 and that needs to go up suggestions for that will help too. Thanks MUCH!!!

whiteman90909
12-15-2007, 11:00 PM
That defiantly looks like a good routine to start with, though I wouldn't add an entire day for bis. If you really want to do them, throw them on at the end of Workout A.

I'm not sure that your bodyfat measurement is right, in fact, I'm almost certain its not. I think you'd be about dead with 3% bf.

Your goal is very attainable, I think you'll be able to hit it by Feb or so. Just cram in all the food you can, and you'll be golden.

JUrb15
12-15-2007, 11:33 PM
its not adding the entire day for BI's the workout schedule goes
Mon: A Wed:B Fri: A (biceps after) sry i guess i didnt explain it well.
i thot since i put the title as rippetoe ppl would understand :-)

andrewnp
12-16-2007, 09:24 AM
you will easily be 170 @ 8-10% bf by may.(in my un-educated opinion)

JUrb15
12-16-2007, 12:10 PM
So since I did no type of physical activity what so ever on saturday I figured i'd go in for a light cardio and abs day before beginning SS this up coming monday. I've been running twice a week for the past few weeks so im pretty sure a light day of cardio wont effect me on my lifts tomorrow.

Ab Workout
Side Bends (with dumbbell each side)
1x15x50
1x15x55
1x15x60
1x15x65
3x15x70
Haning Leg Tucks
3x15xBW (getting pretty ez gonna try to find some ankle weights to add on)
Weight Crunk Machine
1x20x80
1x20x100
3x20x120 (will prolly use the next one up for my 15RM to start with on days i do abs)

Cardio: 20-25minutes around that....Stationary Bike(random hills at 1-14intensity) followed by 1/2mile of sprint jogs and then like a 2min cool down brisk walk.

Monday should be fun hopefully i wont try to over do it!

JUrb15
12-17-2007, 11:13 AM
So before I go into the lifts, I must say for a workout that only took me 45mins compared to my old workouts that took me hour and a half or longer I must say this one is much more effective and I actually broke a sweat which was difficult to do for me (for reasons im not sure) while performing my old workouts. So, so far so good.

Squats:
1x5xbar
1x5x135
1x5x145
3x5x165 (thought my form was pretty good, i always used the pad for my shoulders before so thats gonna be swore for sure since I am no longer doing that)

Bench Press
1x5xbar
1x5x95
1x5x135
3x5x140 (Man my bench is a little lower than i thought it would be considering this weight felt pretty heavy but i still rep'd it out)

Deadlift
1x5xbar
1x5x135
1x5x155
3x5x160 << I F'd up lol i kinda got caught up in the 3 sets thing and accidentally did 3 sets but the weight was good and I need the pratice for form on my DL's so I guess thats the positive side. Knees are skinned, OUCH!

Dips (used the machine at the workout center since the non-assisted was broken!?)
1x8x45
1x8x60
1x8x90
2x8x105 (this was pretty good weight didnt wanna over do it on the first day tho)

Abs:
1x140x15
1x140x13 (dont think i rested long enough
1x120x15(dropped the weight just to keep good form since i was concerned about the last set)

All in all the workout seemed good, when i start adding more weight i might have to take longer rest periods tho, today i used around a 90second rest period with a stop watch it seemed to work ok but we will see in the future.

I will post daily intake/diet later on tonight.

JUrb15
12-17-2007, 08:42 PM
12-17-2007 Morning Weight: 153.6
Breakfast:
¾ cup egg white (100 calories, 20g of protein)
2 regular eggs (140 calories, 9g of fat, 12g of protein)
2 ½ cups of kix (220 calories, 2g of fat, 50carbohydrates, 2 protein)
½ cup milk (45 calories, 7 carbohydrates, 4 protein)
TOTAL: 505 calories, 11g of fat, 57 carbohydrates, 38g of protein

PWO Shake: 130 calories, 2 carbohydrates, 30g of protein.
TOTAL: 130 calories, 2 carbohydrates, 30g of protein


Lunch: Turkey Burger
1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
1 Jumbo Egg (90 calories, 5g of fat, 8g of protein)
2 slices of Turkey Bacon (70 calories, 6g of fat, 2 protein)
1 tbsp of FF miracle whip (15 calories, 3 carbohydrates
1 Slice FF cheese (25 calories, 3 carbohydrates, 4 protein)
1 FF whole wheat Pita (150 calories, 31 carbohydrates, 5 protein)
¼ cup of egg sub (30 calories, 1 carbohydrates, 6 protein)
1 apple (90 calories, 22 carbohydrates)
TOTAL: 620 calories, 12.5 g of fat, 60 carbohydrates, 50 protein

Mid-Afternoon Meal
6-inch double meat sweat onion chicken teriyaki wheat sub
TOTAL: 480 calories, 7 g of fat, 65g of carbohydrates, 43g of protein

Dinner:
2 Chicken Breasts (260 calories, 3g of fat, 58g of protein)
1 can of mixed veggies (80 calories, 16g carbohydrates, 4g of protein)
2 tbsp of peanut butter (170 calories, 11g of fat, 8 carbohydrates, 10g of protein
1 banana (125 calories 30 carbohydrates)
2 tbsp FF ranch (50 calories, 11 carbohydrates)
TOTAL: 675calories 14g of fat, 65 carbohydrates, 72g of protein

Late Night/Before Bed Meal
1 Scoop whey protein (130 calories, 2 carbohydrates, 30g of protein
1 cup of skim milk (90 calories, 13 carbohydrates, 9g of protein)
1 tsp of vanilla extract ***
1 tbsp of natty pb (85 calories, 5.5g of fat, 4 carbohydrates, 5g of protein
Ice cubes
TOTAL: 305 calories, 5.5g of fat 19carbohydrates, 44g of protein

Daily Total: 2715 calories, 50g of fat, 268g of carbohydrates, 277g of protein

40/40/20 not bad i guess...I wanna drop some of that protein though and sub it with carbs I didnt realized till I added it up just now that I had so much...I wanna go more towards a 50/30/20 range....

Good News also with a clean eat day...my 3rd semester of college is over and my grades were released today...3.7gpa for the semester! (5 A's and a B+) needless to say I was pleased along with my parents as well.

whiteman90909
12-17-2007, 09:34 PM
Can you gain with that many calories? If you can, it looks good. And nice job on the grades... its hard keeping up with lifting and school

JUrb15
12-17-2007, 10:07 PM
im starting with around 2800 for the first week and if i dont see ne scale gains, i'll up it to around 3000 and do a week at that and up it again if needed.

JUrb15
12-18-2007, 12:53 PM
Today is the "off" day from lifting according to ripptoes but it says I can do some cardio if I wanted to so I went to the gym for 45mins. Pretty much took it easy because my legs are def. not in shape for squatting 3 days so i really just wanted to keep them loose. I did 25mins at 10 intensity (goes to 20) on a stationary bike followed by 10-15mins of stretching and called it a day...

JUrb15
12-18-2007, 08:28 PM
Nutrition
Breakfast:
2 packets of oatmeal (240 calories, 4g of fat, 48g of carbohydrates 8g of protein)
3/4 cup of egg whites (100 calories, 20g of protein)
1 Jumbo egg (90 calories, 5g of fat, 8g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
2 Clementine (70 calories, 17 carbohydrates)
½ cup of FF cottage cheese (80 calories, 5 carbohydrates, 14g of protein)
TOTAL: 605 calories 9g of fat, 73 carbohydrates, 54g of protein

Lunch:
2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein
2 slices of bread (70 calories, 1g of fat, 17 carbohydrates, 5g of protein)
1 banana (125 calories, 30 carbohydrates)
2 tbsp of jelly (20 calories, 10 carbs)
3/4 cup of egg whites (100 calories, 20g of protein)
TOTAL: 485 calories, 12g of fat, 65 carbohydrates, 35g of protein)

Mid-Afternoon Meal
2 packets of Oatmeal (240 calories, 5g of fat, 44 carbohydrates, 8g of protein)
½ cup of egg white sub (75 calories, 15g of protein)
¼ cup of milk (25 calories, 3g carbohydrates, 2g protein)
1 apple (90calores 22 carbohydrates)
TOTAL: 430 calories, 5g of fat, 69 carbohydrates, 25g of protein

Second Mid-Afternoon Meal
2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
6 slices of turkey (150 calories, 24g of protein)
1 slice of healthy cheese (25 calories, 3 carbs, 4g of protein)
1 tbsp of FF miracle whip (15 calories, 3 carbs)
TOTAL: 370 calories, 3g of fat, 40 carbohydrates, 36g of protein

Dinner
Chicken Primavera from TGIF (Not 100% sure, based on what they gave me)
TOTAL: they said APPROX 550 calories, 14g of fat, 80 carbs, 25 protein

Before bed shake
1 scoop cookies n cream whey (120 calories, 1g of fat, 4 carbohydrates, 24g of p)
1 cup of milk (90 calories, 13 carbohydrates, 9g of protein)
Ice cubes blended
TOTAL: 210 calories, 1g of fat, 17 carbohydrates, 33g of protein

Daily Total: 2650 calories, 44g of fat, 344g of carbohydrates, 208 grams of protein

All in all was good didnt really cheat on anything at all except for maybe that TGIF dinner but i didnt even eat all of it...

JUrb15
12-19-2007, 01:36 PM
Todays workout was pretty intense on my part I think since I was angry entering the gym so i felt like I gave it my full effort while trying to to over do it. The reason why I was "angry" (more disappointed than angry) was I went on a date with my X last night and we hadnt seen each other in 4 months but I guess she is kinda seeing some other dude now....sigh* lol...o well

Squats
1x5xbar
1x5x95
1x5x135
1x5x155
3x5x170 (+5)

Military Press
1x5xbar
1x5x55
1x5x65
3x5x70 (didnt want to over do it on the first day these felt good)

Row
1x5xbar
1x5x65
4x5x95 (this weight did felt good, worked lighter and kept my form good, need pratice dont really do alot of rows usually)

Pullups
1x6xBW
2x5xBW

Abs
1x15x80
1x15x100
3x15x120

Pretty good workout fueled by anger :-D

JUrb15
12-19-2007, 09:38 PM
Breakfast:
2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
1 1/2 cup of egg whites (200 calories, 40g of protein)
2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein)
2 tbsp FF cream cheese (40 calories, 6 carbohydrates, 4g of protein)
1 slice of healthy cheese (25 calories, 3 carbs, 4g of protein)
TOTAL: 615 calories, 14g of fat, 51 carbohydrates, 66g of protein

Lunch:
1 cup Oatmeal (300 calories, 6g of fat, 54 carbohydrates 10g of protein)
1 scoop of whey protein (120calories, 1g of fat, 4 carbohydrates, 24 g of protein)
¾ cup of egg whites (100 calories, 20g of protein)
½ a banana (75 calories, 15 carbohydrates)
TOTAL: 595 calories 6g of fat, 73 carbohydrates, 54g of protein

PWO Shake
1 scoop of whey protein (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
TOTAL: 120 calories, 1g of fat, 4 carbohydrates, 24g of protein

Mid-Afternoon Meal:
4 slices of bread (140 calories, 2g of fat, 34g of carbohydrates, 10g of protein)
8 slices of turkey (200 calories, 32g of protein)
2 slices of cheese (50 calories, 6 carbohydrates, 8g of protein)
2 tbsp of FF Miracle Whip (30 calories, 6g of carbohydrates)
TOTAL: 420 calories, 2g of fat, 46 carbohydrates, 50g of protein

Dinner
Brown Rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
1 can of veggies (80 calories, 15 carbohydrates, 2 g of protein)
Tuna (175 calories, 1.5g of fat, 12 carbohydrates 27g of protein)
1 apple (90 calories, 22 carbohydrates)
TOTAL: 515 calories, 6g of fat, 77 carbohydrates, 32g of protein)

Before Bed:
2 Cups of Skim Milk (180 calories, 26 carbohydrates, 18g of protein)
1 scoop whey (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
Ice Cubes crushed
TOTAL: 300 calories, 1g of fat, 30 carbohydrates, 42g of protein)

Daily Total: 2565 calories, 30g of fat, 281 carbohydrates, 268g of protein

Pretty clean day I took in really around 2800 calories, my mom had her hospital party tonight and I grazed a little not much but I was proud I didn’t pig out since there was such good food to be eaten.

JUrb15
12-20-2007, 11:22 AM
Thought I'd go to some obliques today since im so bored at home. Im actually getting a job at the local gym so when im not lifting i'll prolly still be there lol!
Workout:
Side Obliques Side Bends with Dumbbell
1x55x15
1x60x15
1x65x15
1x70x15
3x75x15 (5+)

Hanging leg tucks
3x18xBW
I upped the reps from 15 to 18 next time ill do like 21 until i can find some ankle weights then i'll go back to sets of 15.

10mins cool down on stationary bike

Might go back later if i get bored and sit on a bike or play some basketball for a bit...

Hatred
12-20-2007, 01:52 PM
I have ZERO idea what Rippedtoes even is.

JUrb15
12-20-2007, 05:20 PM
Its a 3 day a week full body workout based on workout to workout progress using warm up sets and 3 set of 5 reps using your 5 rep max mostly compound lifts with little to no emphasis on isolation movements. Targeted for beginners/inter. lifters who want to put on muscle mass.

So I didnt go back to the gym but I did run laps around my neighborhood and set a new PR for my 2mile @ 11mins and 51seconds.....its damn cold out tho!

JUrb15
12-20-2007, 09:07 PM
Breakfast:
18 tbsp of egg white (150 calories, 30g of protein)
2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
2 tbsp of cream cheese (40 calories, 6 carbohydrates, and 4g of protein)
1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
1 banana (125 calories, 32 carbohydrates)
4 slices of turkey bacon (140 calories, 12g of fat, 8g of protein)
TOTAL: 550 calories, 13g of fat, 58g of carbohydrates, 51g of protein

Lunch:
2 slices of deli rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein
2 tbsp of jelly (20 calories, 10 carbohydrates)
½ cup cottage cheese (80 calories, 5 carbohydrates, 14g of protein)
TOTAL: 450 calories, 14g of fat, 57 carbohydrates, 32g of protein)

Mid-After Noon Meal:
Chicken and Veggie Soup (220 calories, 5g of fat, 28 carbs, 14 protein)
2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
4 slices of turkey (100 calories, 16g of protein)
1 tbsp of FF MW (15 calories, 3 carbs)
1 Apple (90 calories 22 carbohydrates)
TOTAL: 520 calories, 6g of fat, 73 carbohydrates, 39g of protein)

Dinner:
2 Hamburger (320 calories, 16g of fat, 44g of protein)
2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
1 tbsp of FF MW (15 calories, 3 carbs)
1 tbsp Mustard (****)
2 Clementine (70 calories, 17 carbohydrates)
Ice-Burg Lettuce (***)
2 tbsp of FF Ranch (50 calories, 11 carbs)
10 grapes (35 calories, 8 carbohydrates)
TOTAL: 585 calories, 17g of fat, 59 carbohydrates, 53g of protein

Late Night Snack
Wheat bread (70 calories, 1g of fat, 14 carbohydrates 3g of protein)
¾ cup of egg whites (100 calories, 4g of carbs, 20g of protein)
2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein)
1 apple (90 calories 22 carbohydrates)
TOTAL: 430 calories, 12g of fat, 48g of carbohydrates, 33g of protein)

Daily Total: 2535 calories, 62g of fat, 295g of carbohydrates, 208g of protein

Clean eating all day, didnt eat as much as i wanted to could have prolly fit another meal in there but that last late night snack was pushing it, I had that around 10:15ish

JUrb15
12-21-2007, 12:11 PM
3rd workout of the first week, I got my workout in pretty early since I was at the wellness center already to get my drug test/employee stuff done so I can start work there next week.

THE WORKOUT:
Squats
1x5x13, 51x5x145, 1x5x155, 1x5x165, 3x5x175 (+5)

Bench Press
1x5x95, 1x5x105, 1x5x115, 1x5x125, 1x5x135, 3x5x145 (+5)
Had a spotter for the last set he mighta taken off a lil bit but as far as i could tell he was just resting his hands under the bar, not pushing up

Deadlift
1x5x135, 1x5x145, 1x5x155, 1x5x165, 1x5x175 (+15)
Pretty easy still, had some of the older guys in there tell me my form was good and that it was nice to see someone doing deadlifts

Bi-ceps
1x8xbar, 1x8x55, 2x8x65

Dips
1x90x8, 1x105x8, 2x120x8 (+15)
Its a machine since the dont have the non-assisted dip rack fixed yet...idk how you can even break one???

Abs
1x15x100
3x18x120 (the machine hops from 120-140 so im just gonna slowly up the reps and move to 140 when i feel it is time too)

Hatred
12-21-2007, 12:32 PM
Thank you for summarzing that for me..
Makes perfect sense.

JUrb15
12-21-2007, 09:39 PM
Breakfast:
18 tbsp of egg white (150 calories, 8g of carbohydrates, and 30g of protein)
2 cups of cherrios (200 calories, 4g of fat, 40 carbohydrates, 6g of protein)
½ cup of skim milk (45 calories, 7 carbohydrates, 5g of protein)
2 Healthy Cheese (50 calories, 6 carbs, 8 protein)
TOTAL: 445 calories, 4g of fat, 61g of carbohydrates, 49g of protein)

PWO Shake: 120 calories, 1g of fat, 4g of carbohydrates, 24g of protein

Lunch:
Turkey Sandwich
Roasted Chicken Noodle Soup and Veggies
TOTAL: 400 calories, 6.5g of fat, 55 carbohydrates, 32g of protein)

Mid-Afternoon Meal:
3 packets of oatmeal (360 calories, 7.5g of fat, 66g of carbohydrates, 12g of pro)
1 scoop of whey protein (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
TOTAL: 480 calories, 8.5g of fat, 70 carbohydrates, 36g of protein)

Dinner:
2 chicken breasts (260 calories, 3g of fat, 58g of protein)
1 cup of brown rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
1 Jumbo Egg (90 calories, 5g of fat, 8g of protein)
1 Banana (125 calories, 30g of carbohydrates)
TOTAL: 645 calories, 12.6g of fat, 58g of carbohydrates, 69g of protein

Late Night Meal
2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
2 tbsp of peanut butter (170 calories, 11g of fat, 8 carbohydrates, 10g of protein
1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
tbsp mustard(***)
TOTAL: 500 calories, 15.5g of fat, 42g of carbohydrates, 43g of protein

Daily Total: 2590 calories, 48g of fat, 290 carbohydrates, 253g of protein

JUrb15
12-22-2007, 12:42 PM
Weighed in this morning for the first time in a week and a half and i was 156 (+2.4) thats gaining a lil more than I wanted to over that short period of time, im gonna check the scales again tommorrow morning just to make sure and then make necessary changes to my caloric intake :-D

andrewnp
12-22-2007, 03:05 PM
going to watch this journal, very good diet lockdown and i am loving rippetoe's so far, just started squatting and dl'ing because pulled a muscle in my knee

JUrb15
12-22-2007, 11:19 PM
Breakfast:
18 tbsp of egg white (150 calories, 4g of carbohydrates, and 30g of protein)
2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
4 tbsp of FF cream cheese (60 calories, 2 carbs, 8g of protein)
1 Orange (65 calories, 16 carbohydrates)
TOTAL: 480 calories, 3g of fat, 56 carbohydrates, 50g of protein

Lunch:
1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
2 Jumbo Eggs (180 calories, 10g of fat, 16g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
20 grapes (70 calories, 18 carbohydrates)
1 Apple (90 calories, 22 carbohydrates)
TOTAL: 515 calories, 11.5g of fat, 43g of carbohydrates, 45g of protein

Pre-Workout Snack:
1 banana (125 calories, 32 carbohydrates)
TOTAL: 125 calories, 32 carbohydrates

Dinner:
1 can of green beans (70 calories, 14g of carbohydrates, 4g of protein)
2 chicken breasts (260 calories, 3g of fat, 58g of protein)
1 cup of rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
1 apple (90 calories, 22 carbohydrates)
TOTAL: 590 calories, 7.5g of fat, 64g of carbohydrates, 65g of protein

Before Bed
1 Scoop of Pro Complex Whey Protein (130 calories, 1 carbohydrate, 30g of protein)
TOTAL: 130 calories, 1 carbohydrate, 30g of protein

Daily Total: 1840 calories, 22g of fat, 225 carbohydrates, 190g of protein


Wow...I wasnt gonna eat as much today since i woke up at noon and i knew it would be hard to fit six meals in today but I was wayyyyy under my intake needs, not good. As far as physical activity goes, I played about an hour of basketball with some buddies and did various sit-ups/ab workout at my house while watching television.

whiteman90909
12-23-2007, 10:19 AM
Throw some PB in that shake before bed and you'll get an easy extra couple hundred calories. That 12/21 workout looks brutal... bench, squat, and DL all in one day? Nice work though man.

JUrb15
12-23-2007, 09:19 PM
Woke up this morning and played some basketball that was basically my activity for the day. I also had my cheat meal of the week which is pretty much the same thing every week...sat or sun morning depending on if my parents can drag me out to breakfast I always get two huge ass blueberry buckwheat pancakes with no-sugar syrup...soooooo good lol....

Breakfast:
18 tbsp of egg white (150 calories, 4g of carbohydrates, and 30g of protein)
3 cups of cherrios (300 calories, 6g of fat, 60 carbohydrates, 8g of protein)
? cup of skim milk (45 calories, 7 carbohydrates, 4g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
TOTAL: 520 calories, 6g of fat, 74g of carbohydrates, 46g of protein

PWO Lunch:
Two 10inch Buckwheat Blueberry Pancakes
? cup sugar free syrup
TOTAL: Unknown (cheat meal for the week) 750 +/- 50 calories.

Mid-Afternoon Meal
2 Chicken Breasts (260 calories, 3g of fat, 58g of protein)
12 apricot slices (150 calories, 36 carbohydrates, 2g of protein)
1 pair (105 calories, 27 carbohydrates)
TOTAL: 515 calories, 3g of fat, 63 carbohydrates 60g of protein

Dinner:
2 slices of Deli Rye (180 calories, 3g of fat, 34 carbohydrates, 18g of pro)
1 can of tuna (150 calories 1.5g of fat, 25g of protein)
2 slices of Turkey Bacon (70 calories, 6g of fat, 4g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4g of protein
1 tbsp FF MW (15 calories, 3 carbohydrates)
TOTAL: 440 calories, 10.5g of fat, 40 carbohydrates, 51g of protein


Before Bed:
1 can of tuna (150 calories 1.5g of fat, 25g of protein)
TOTAL: 150 calories, 1.5g of fat, 25g of protein

Daily Total (Without Cheat Meal):
1625 calories, 21g of fat, 177g of carbohydrates, 182g of protein

Hopefully with all this crappy weather we had tonight the gym will still be open tomorrow morning so i can liftttttt!!!!

JUrb15
12-24-2007, 10:50 AM
Happy New Christmas Eve everyone !

THE WORKOUT
Squats:
1x5xbar, 1x5x135, 1x3x155, 1x5x180, 1x5x185 (+10) PR
Was gonna use 180 but i was feeling good plus wanted to work hard since christmas is tomorrow aka ima BINGE all day :-)

Military Press:
1x5xbar, 1x5x55, 1x5x65, 3x5x75 (+5)

Rows:
1x5x65, 1x5x83, 3x5x105 (+10)

Chins (Hammer Grip)
1x7xbw, 1x5xbw, 1x4xbw

Abs
1x15x20, 3x12x140

Pretty good lift, there were alot of people in there today at the same time I was, i think its because the gym was only open til 1 today and everyone wanted to get there "before the holiday workout in"....

North
12-24-2007, 08:40 PM
Nice squat PR man, right before christmas too

JUrb15
12-24-2007, 10:19 PM
Breakfast:
18 tbsp of egg white (150 calories, 4g of carbohydrates, and 30g of protein)
3 cups of cherrios (300 calories, 6g of fat, 60 carbohydrates, 8g of protein)
? cup of skim milk (45 calories, 7 carbohydrates, 4g of protein)
1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
TOTAL: 520 calories, 6g of fat, 74g of carbohydrates, 46g of protein

PWO: 1 scoop of whey protein (120 calories, 1g of fat, 4g of carbohydrates 24g of pro)

Lunch:
2 slices of Deli-Rye Bread (180 calories, 3g of fat, 34 carbohydrates, 8g of protein)
4 slices of turkey (100 calories 16g of protein)
1 tbsp FF MW (15 calories, 3 carbohydrates)
1 Health Cheese (25 calories, 3 carbohydrates, 4g of protein)
3 slices of turkey bacon (105 calories, 9g of fat, 6g of protein)
1 Apple (90 calories, 22 carbohydrates)
TOTAL: 515 calories, 12g of fat, 62g of carbohydrates, 34g of protein

Meal Replacement Shake (Had to go to church had to eat something quick and I must say it was pretty d4mn good?)
1 scoop of whey protein (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
2 tbsp of Natty PB (170 calories, 11g of fat, 8 carbohydrates, 10g of protein)
1/2 cup of skim-milk (45 calories, 7 carbohydrates, 4g of protein)
1 banana (125 calories, 32 carbohydrates)
Ice
TOTAL: 460 calories, 12g of fat, 51 carbohydrates, 38g of protein

Seafood Dinner:
3oz lobster tail
6oz of salmon
4oz of crab meat
4oz of shrimp
Idk the totals?it was good though and everything was steamed so I imagine it wasn?t that many calories/fat

After Dinner Had an Apple to stop myself from eating dessert lol.
TOTAL: 90 calories 22 carbohydrates

Before Bed: 1 cup of egg white substitute
TOTAL: 150 calories, 6 carbohydrates, 30g of protein

Daily Total: (Without Seafood dinner)
1855 calories, 19g of fat, 215g of carbohydrates, 172g of protein

I would still consider this a pretty clean day even tho that dinner threw me off a little as far as breaking my meals down prolly a total of right around 2600 calories way up on the protein though considering seafood is pretty much fats and protein...gotta stay away from that home cooking so I can tell how much I am eating...Tomorrow is christmas, i'll still be posting my diet for the day but it will prolly just be what I ate and not the macro's cause ima feast! lol....

Merry christmas everybody....

whiteman90909
12-25-2007, 12:27 PM
Stay away from home cooking? If you're trying to gain, dig in! The seafood probably put you right around where you want to be, with plenty of protein. You can just use fitday.com to find out how many cals there are in the seafood... it should be pretty easy (I recommend fitday if you're not using it already).

Merry Christmas!

andrewnp
12-25-2007, 01:17 PM
your legs/chest/lowerback is stronger than me at a lighter bw. must work harder. you also get MUCH more protein in your diet than i do, my nitrean is coming in so i will be catching up to you.