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mrunknown
06-23-2002, 04:30 PM
hey everybody im offically starting my journaul tommorow
Stats 15 years old
15bf
135lbs
5'6

mrunknown
06-23-2002, 07:56 PM
Heres my routine and my new diet

Calories Fat Carbohydrates Protein

Breakfast- 2 Quick instant oatmeal with 2 egg whites
Calories 266, Fat total 4 grams polyunsaturated 2 gram monounsaturated 2 gram, total carbohydrates 38grams 8 grams fiber, 15 grams protein

Brunch- 2 slices whole wheat bread with 3 slices of low fat ham with a glass of 1%milk
Calories 340, Fat total 7.5 grams saturated 2.5 gram polyunsaturated 2.5 grams monounsaturated 2.5 grams, carbohydrates 43 grams fiber 6 grams sugar 15 grams, protein 26 grams

Lunch- 2 slices whole grain bread with 3 slices of no fat bologona
240 calories, fat 3 grams, polyunsaturated 2 grams, monounsaturated 1 grams, 30 grams carbs, 2 grams sugar from bread, 6 grams of fiber from bread, 9 grams protein

Dunch- 1/2 cup brown rice with a grilled chicken breast
calories 700, total fat 12 grams Saturated Fat 3 grams polyunsaturated fat 3 grams monounsaturated 6 grams, carbohydrates 71 grams 6 gram fiber, protein 57 grams

Dinner- Can of tuna in water with 6 small walnuts
calories 370 calories, total fat 20 grams saturated 1.5 grams polyunsaturated 15 grams monounsaturated 3.5 grams, carbohydrates 3 grams fiber 3 grams, protein 35 grams

Eaten when Im hungry London Broil 5 ounce steak
calories 350, fat 15 grams saturated 5 grams polyunsaturated 3 grams monounsaturated 7 grams, carbohydrates 0, protein 45 grams

Nightime snack can of tuna in water
calories 164, 0 fat, carbohydrates 0, protein 30 grams

Snack eaten when fellin a little hungry 6 small walnuts
Calories 200, total fat 20 grams saturated 1.5 grams polyunsaturated 15 grams monounsaturated 3.5 grams, carbohydrates 3 grams fiber 3 grams, protein 5 grams

total calories 2700
fat 81 grams, saturated 13.5, polyunsaturated 42.5 grams, monounsaturated 26 grams
carbohydrates 184 grams, fiber 28 grams, sugar 16 grams(12 grams is form milk)
protein 220 grams

mrunknown
06-23-2002, 07:57 PM
Routine

Monday - Chest/Tries
10 minute warm-up on treadmill
Bench Press: 3x8 (three sets of eight reps)
Flies: 2x15 reps
DB Overhead Press: 3x8
Assisted Bar dips: 3x8
Incline sit-ups: 3 sets

Tues - Legs
10 minute warm-treadmill
Squat: 3x8
Leg Extension: 1x15 reps
Leg Curl: 2x15 reps
Calf Raises: 3x15
Leg Press: 2x15

Wednesday-Rest

Thurs - Back/Biceps
10 min warm-up on stationary bike
Pull-ups: 3 sets to failure
Dead lift: 2x15 reps
Preacher Curl: 3x8
Superset of Hammer Curls: ~15 reps
Incline Sit-ups: 3 sets to failure

Friday- Legs
10 minute warm-treadmill
Squat: 3x8
Leg Extension: 1x15 reps
Leg Curl: 2x15 reps
Calf Raises: 3x15
Leg Press: 2x15

Saturday - Chest/Tries
10 minute warm-up on treadmill
Bench Press: 3x8 (three sets of eight reps)
Flies: 2x15 reps
DB Overhead Press: 3x8
Assisted Bar dips: 3x8
Incline sit-ups: 3 sets

Sunday- Biceps/Back
10 min warm-up on stationary bike
Pull-ups: 3 sets to failure
Dead lift: 2x15 reps
Preacher Curl: 3x8
Superset of Hammer Curls: ~15 reps
Incline Sit-ups: 3 sets to failure

mrunknown
06-25-2002, 12:05 PM
Today 6/25/02
so far today i ate
Breakfast- 2 Quick instant oatmeal with 2 egg whites
Calories 266, Fat total 4 grams polyunsaturated 2 gram monounsaturated 2 gram, total carbohydrates 38grams 8 grams fiber, 15 grams protein

Brunch- 2 slices whole wheat bread with 3 slices of low fat ham with a glass of 1%milk
Calories 340, Fat total 7.5 grams saturated 2.5 gram polyunsaturated 2.5 grams monounsaturated 2.5 grams, carbohydrates 43 grams fiber 6 grams sugar 15 grams, protein 26 grams

Lunch- 2 slices whole grain bread with 3 slices of no fat bologona
240 calories, fat 3 grams, polyunsaturated 2 grams, monounsaturated 1 grams, 30 grams carbs, 2 grams sugar from bread, 6 grams of fiber from bread, 9 grams protein