View Full Version : My Diet and Weightlifting Journal
07-07-2003, 02:25 PM
Hey guys! Whats up? I have created this journal in hope that it will help me view my own progress and motivate me to keep going. I also hope that others will help me through critique and that famous hounding all of you WBB members are so famous for :p! I will start this journal off after I go to the gym tonight.
Just some quick notes to get this journal going:
Although I have yet to set a true goal, I would like to lose about 10-15 lbs and start to build muscle.
do you have any prior training experience? and good luck.
07-07-2003, 02:56 PM
Umm I a few months ago I had gone to the gym for a few months but it was just running and some non serious weightlifting.
07-07-2003, 08:39 PM
Alright well I guess I will start my post off with my diet:
2 slices of whole-wheat bread w/ natural peanut butter
1 cup of black tea
Boca Soy Burger on whole-wheat pita
1 cup homemade, fresh fruit salad
1 piece of baked chicken
Rice pilaf and 1 pickle
1 bowl of almonds, cashews, and raisins
1 strawberry yogurt
That all totals too:
35% fat – 88g
42% carbs – 264g
23% protein – 126g
Now for todays workout: Chest and Back
15 minutes of jogging on the treadmill - Not too bad but not too great for me. I definitely need to work on my cardio.
Lat Pull Down (I cannot do chin-ups yet) - 15 x 80 lbs ; 10 x 90 lbs - not too bad; hopefully I will be able to work myself up to being able to do chin-ups
Flat Barbell Bench Press - 15 x 65 lbs ; 10 x 75 lbs - I dont understand. Last week I was doing sets up 95 lbs and 105 lbs. I guess I will just have to work my way back up to it.
Dips - I cannot do ANY dips yet! :(
Incline Barbell Bench Press - 15 x 45 lbs ; 10 x 65 lbs - This exercise takes more work than I thought it would.
Deadlifts - 15 x 25 + whatever the machine was - Wanted to do 2 sets, but my back did not feel up to it. I will definitely have to work harder on these.
Dumbell Rows - 15 x 25 lbs ; 10 x 30 lbs - Not much to say although I definitely feel this exercise.
Shrugs - 10 x 30 lbs - Felt good this week, hopefully I can start to progress more.
Overall I thought it was an ok workout. Would have liked to have done a little more with a little more intensity, but it was not a complete waste.
Nice session Harrison. Keep at it and you'll be dipping and chinning in no time.
You may want to up the protein intake. A good rule of thumb is at least 1 gram per lb. bodyweight.
07-07-2003, 08:50 PM
Thanks for the support Mik! Im attempting to find info on what type of supplements and brands of supplements I should be taking.
The supps I take are; a multi, protein powder, creatine (although I may drop this), and fish oil caps (these are a must as far as I'm concerned unless you eat alot of fish). There are plenty of others but I think these are probably the most common. Do a search and browse the supps forums, you'll find alot of good info. If I can help shoot me a PM.
07-08-2003, 09:41 PM
Today was an off day, so I guess I'll just post my diet:
2 slices of whole-wheat bread w/ natural peanut butter
Unsweetened Ice tea
Small soft vanilla cone from Dairy Queen
1 cup of wonton soup
2 plates of Chinese buffet (including mainly chicken, Chinese vegetables, and white rice)
32% fat - 65g
51% carbs - 246g
17% protein - 78g
Good luck with your goals
07-09-2003, 08:51 PM
Today was sooo tiring. My day started by getting up at 7 in the morning so I could go and help out at my high schools summer soccer camp for little kids. I was there playing soccer for and helping out for about 5 hours till 1 in the afternoon. I got home showered, and took a nap, just to wake up at 3, to make it to my appointment with the trainer at the gym at 4. I guess it makes up for me not doing anything yesterday...
1 slice of cheese pizza
Unsweetened ice tea
Yogurt w/ almonds
51% fat – 136g
27% carbs – 181g
22% protein – 134g
40 Toe Touches - I felt kind of wierd doing these. I felt like I looked like a fool, but like the trainer said, at the end, I felt the burn in my abs.
40 Rock Climbers - These werent too bad to do. I have done them before for soccer. At the end, however, I was feeling the burn.
5 Squatting Laterals w/ Bicep Curls - Cant even begin to explain what I was doing, which is why I murdered the name of the exercise.
3 Sets of Squat Jumps Over Cones w/ High Knees Through Rings - Not that bad. Basically just a leg workout and agility drill.
Cable Bicep Curl - 15 x 20 lbs ; 10 x 30 lbs - This wasnt that bad. My legs are much stronger than my upperbody, so I will definitely need to keep working.
Cable Tricep Pushdown - 15 x 30 lbs ; 10 x 40 lbs - Like I said above, I have to really keep working on my upper body.
Cable Underhand Tricep Pushdown - 15 x 30 lbs ; 10 x 40 lbs - Same as above
30 Crunches, 40 Bicycles , 10 Knee Raises - 2 sets
15 minutes on bike
Overall not a bad workout at all. I was definitely extremely tired after the soccer camp and it felt good to push myself to workout. Hopefully days like this will help me attain my goals.
07-13-2003, 07:19 PM
Another tiring day. I had the soccer camp again today, but instead of a training session, I had a summer league game. At least im staying active! :p
Tuna in whole-wheat pita
2 pork chops
43% fat – 72g
36% carbs – 148g
21% protein – 82g
07-13-2003, 07:32 PM
Once again, a very tiring day. The last (at least for awhile) of many! I had soccer camp this morning, and then an hour and a half later, another training session.
1 bagel w/ cream cheese
1 corn muffin
1 Boca Soy Burger on whole-wheat
Sausage and peppers over spaghetti
40% fat – 56g
40% carbs – 136g
20% protein – 64g
50 Toe Touches - I felt kind of wierd doing these once again, but it is getting better. I am supposed to be feeling it in my obliques, but Im feeling it more in my shoulders. :confused:
50 Rock Climbers - These werent too bad to do. I have done them before for soccer. At the end, however, I was feeling the burn.
20 Step Lounges w/ 10 lbs Weight - These made my legs burn, but it was only the beginning
10 Squat Jumps on Balance Ball - I had to do squat jumps on this thing that was like half a large rubber ball. You step on it and have to keep your balance while doing squat jumps. This definitely made my legs burn.
20 Squats on Balance Ball While Throwing 6 lbs Medicine Ball - These werent TOO bad. I had some trouble with balance but I was alright.
Chest Press - 15 x 30 lbs ; 10 x 40 lbs - I thought this amount of weight would be way to light, but it definitely wasnt!
Shoulder Press - 15 x 30 lbs ; 15 x 30 lbs - These made my shoudlers burn SO much. I guess my shoulders are relatively weak.
2 Sets of Ball Crunches and Leg Throws - 30 x Ball Crunches ; 25 x Leg Throws - My abs were KILLING me after all this
Overall, I think this was my hardest workout. It may not have actually been all that intense, but I have been so active all week that my body was exausted. Ill definitely be feeling this workout in a day or two.
07-13-2003, 07:35 PM
Off-Day! Woo Hoo! :p
1 egg on whole-wheat
2 pieces of French bread
1 slice plain pizza
41% fat – 89g
24% carbs – 126g
35% protein – 174g
07-13-2003, 08:46 PM
Another off-day! I did feel bad about just relaxing today, not to mention I was sore as hell, so I took a 15-20 minute run.
1 whole-wheat bagel w/ cream cheese and lox
1 cup black coffee
1 slice pepper and onion pizza
1 plate of chicken, rice, and Chinese vegetables
1 plate of cut cantaloupe
1 fat-free strawberry yogurt
1 bowl of cashews, peanuts, and raisins
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