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Punky
01-10-2004, 05:05 PM
Hi! I'm new here. I heard about this forum thru Shane who I met thru a friend of mine. I'm 32 years old, 5'1" and my goal is to lose a buttload (no pun intended) of body fat. Oh, I had to say I am married so you wouldn't think Shane was a "playa" hehe. I don't belong to a gym so I'm going to have to make do with my home equipment. I've only been lifting weights for a few years and started my fitness endeavors with Denise Austin.....yowsa!! Did I just say that??!! Please don't hold that against me. I'm following the fitness and nutrition advice of a qualified individual....you know who you are.

Today's workout was 4 sets of supersets....

1. Barbell Squat- 3x10 (I have a bum knee so I'm easing into legs)
Barbell Bent Rows- 3x12

2. Barbell Chest Press- 3x12
Wraparound abs- x20

3. Barbell Static Lunge- 3x10
Barbell Overhead Press- 3x12

4. Barbell Bicep Curls- 3x12
Barbell Lying Tricep Extensions- 3x12

I've been advised to start at 1400 cals for now, most likely to be increased. I got up really late today, so I only managed 4 meals and my cals were too low.

Breakfast
-1/2 low carb bagel
-1 T low fat cream cheese
-turkey burger
-2 slices of bacon (how did that get on my plate??)

Post workout
-banana

Lunch/Dinner
-shrimp
-carrots
-1 T stir fry sauce

Snack
-low carb protein shake

Totals....920 cals, 27 gm fat (26%), 57 gm carbs (25%), 88 gm prot (38%)

My percentages don't add up to 100%, maybe it's not as accurate when your cals are too low?? Maybe I'm mathematically challenged???

I'm going to try post daily. So "see" ya tomorrow!

Stacy

Saint Patrick
01-10-2004, 05:22 PM
Welcome to the board Stacy.

Yeah, those cals are too low. 1400 is a better starting point.

Shane
01-10-2004, 05:22 PM
:spam: Glad you decided to make a journal. But you definitely need to eat more than 900 cals.

midee1
01-10-2004, 05:27 PM
:withstupi


Welcome to journal land. :D

Punky
01-10-2004, 06:56 PM
Well I ate some more stuff, but I'm still only at 1080 cals today, same ratios. Afraid that's the best I can do today.

:) Stacy

midee1
01-10-2004, 07:03 PM
That's a little better. I'm on a refeed today I finished at 5474 cals for the day. :D

Granted I'm 5'11" and 210lbs.

Punky
01-10-2004, 07:23 PM
That's a little better. I'm on a refeed today I finished at 5474 cals for the day. :D

Granted I'm 5'11" and 210lbs.

Punky
01-10-2004, 07:23 PM
You sure you're not refeeding a small family??

midee1
01-10-2004, 08:00 PM
Minor update: 5762 cal. Had a bowl of cereal. :burger:

I believe I could feed a middle size family on that what do you think? :D

aka23
01-10-2004, 09:08 PM
Totals....920 cals, 27 gm fat (26%), 57 gm carbs (25%), 88 gm prot (38%)

My percentages don't add up to 100%, maybe it's not as accurate when your cals are too low?? Maybe I'm mathematically challenged???

I could understand adding up to 99% or 101% with rounding issues, but those add up to 89%. I suspect that you calculated the totals by multiplying the gm by 4 or 9 and dividing by 920, the calorie sum. This does not work well since the 4 or 9 are just estimates of calories/gm and fiber content can significantly influence results. If you want to do the numbers by hand, I would suggest not dividing by the calorie sum and instead either divide by (fatx9 +carbsx4 + protx4) or (fatx9 +{carbs-fiber}x4 + protx4). A much easier way would be to type in all the data at www.fitday.com and let the site do the calculations for you.

Good luck with the new journal and body composition changes.

Saint Patrick
01-10-2004, 09:14 PM
I could understand adding up to 99% or 101% with rounding issues, but those add up to 89%. I suspect that you calculated the totals by multiplying the gm by 4 or 9 and dividing by 920, the calorie sum. This does not work well since the 4 or 9 are just estimates of calories/gm and fiber content can significantly influence results. If you want to do the numbers by hand, I would suggest not dividing by the calorie sum and instead either divide by (fatx9 +carbsx4 + protx4) or (fatx9 +{carbs-fiber}x4 + protx4).

No wonder why you haven't been on a date in 3 months :p


just kidding man.

Scott S
01-10-2004, 09:19 PM
Short girls are cool. Welcome to WBB! :thumbup:

Punky
01-11-2004, 08:34 AM
Short girls are cool. Welcome to WBB! :thumbup:

Punky
01-11-2004, 08:34 AM
Can't argue with that!

Punky
01-11-2004, 12:35 PM
Thanks for the new formula. I redid my calculations from yesterday and got 29% fat, 28% carbs, 42% protein....much better!

:) Stacy

Punky
01-11-2004, 05:12 PM
Today's workout was 45 minute interval workout on my recumbent bike. It went well, but man, it's freak'n boring!!

My food today was a little harder to track b/c we always eat dinner at my in-laws' on Sunday, but here's what I know....

Breakfast
-Cream of Wheat
-2 "lite" sausage links (don't know how healthy they are, but they're yummy)

Snack
-string cheese

Lunch
-low carb bagel
-low fat cream cheese
-2 lite sausage links (addiction)

Snack
-protein shake

Dinner
-bowl of homemade vegetable beef soup
-slice of Italian bread brushd with olive oil

Totals (not including the soup and bread)...650 cals, 22 gm fat, 55 gm carbs, 55 gm protein

So, not sure what my grand total is, but I'm thinking of having another protein shake later if I get hungry.

:) Stacy

Punky
01-11-2004, 07:34 PM
Forgot to add I had 1/2 turkey burger and a banana post-workout. So that's 830 cals (not counting the soup/bread dinner).

Punky
01-12-2004, 06:44 PM
Today I did fairly well, at least I think so lol. Comments, suggestions always welcome!
I'll post my workout again this time with the weight I used, as lame as it is. It's basically the same workout I did two days ago except I did 12 reps for squats instead of 10. I changed my back exercise too.

1. BB Squats...3x12; 35lb
DB Rows...3x12; 2-15lb db's

2. BB Bench press..3x12; 35lb
Wraparound abs...3x20; bw

3. BB Static Lunge...3x10; 25lb
BB Overhead press...3x12; 20lb

4.BB Bicep Curls...3x12; 25lb
Wrap around abs...3x20, bw

My diet today....

Breakfast
-1 whole egg
-2 egg whites
-1/4c fat free cheddar cheese
-1/4 c oatmeal

Snack
-string cheese

Lunch
-chicken breast
-1/2 c low fat cottage cheese

Snack
-low carb protein shake

**Workout**

Dinner
-6 oz sirloin
-1/2 c corn
-(um, 2 chocolate chip cookies...sorry)

Totals (minus the cookies)
-1260 cals, 36% fat (sirloin boosted that up), 17% carbs, 47% protein (150 grams!)

Tomorrow is cardio on the bike....

:) Stacy

Shane
01-12-2004, 10:57 PM
Keep it up or I'll tell Henry. :p

ectx
01-12-2004, 11:32 PM
Welcome Stacy...and watch out for Chain. :D

Punky
01-13-2004, 08:14 PM
Well, the number on the scale is creeping down for whatever that's worth...

Workout...40 min. intervals on the recumbent bike; why does this kick my ass so much lol??!!

Breakfast
-low carb bagel
-low fat cream cheese
-2 lite sausage links (I need to look for turkey links next time, cut down on fat)

Snack
-um, the last chocolater chip cookie

Lunch
-tuna melt with provolone cheese on wheat (got at a cafe so don't know the exact totals)

Dinner
-sausage and cheese omelet (fat free cheese, 1 egg, 3 egg whites)

**Workout**

Post-workout
-fat free yogurt

Totals: the tuna melt on wheat plus.....760 cals, 34% fat, 32% carbs, 34% protein

So far not too bad...

:) Stacy

Punky
01-14-2004, 08:02 PM
Today I was too tired from work to do my total body workout so I took a rest day. My cals/ratios today weren't great, the pizza craving did me in.

Today...1480 cals, 31% fat, 42% carbs, 27% protein

I'll be gone for the weekend skiing in New York. Be back on Sunday.

Stacy

Shane
01-15-2004, 04:56 PM
Welcome Stacy...and watch out for Chain. :D

Pfft. May the fleas of a thousand camels nest in your genitals.

Have fun skiing Punky. Don't let Henry's fat ass get caught logged between two trees.

Punky
01-19-2004, 06:38 AM
Shane just informed me that if I don't post soon my journal will explode....at least I'm safe now for a few days. Thanks for the heads up, Shane.

Shane
01-19-2004, 08:51 AM
Pfft. I said it would explode AND send you a virus. Get it straight yo, or I'll sick Ec after you with his e. coli.

Punky
01-19-2004, 05:17 PM
Would that be an e. coli burger by chance??? Those are yummy.

After my ski trip and my unhealhty eating all weekend, I elected not to hop on the scale, it would only depress me.

Breakfast
-1 egg
-2 egg whites
-1/4 c oatmeal

Lunch
-fat free yogurt
-Lean Cusine low carb entree

Snack
-low carb protein shake

Dinner
-Thai...1/2 chicken, veggie, almond dish + 1/2 c steamed rice

Totals...Thai???? + 485 cals, 11 gm fat, 47 gm carbs, 48 gm protein

...better than the weekend.

:) Stacy

Punky
01-19-2004, 05:20 PM
oops...forgot to add my workout....40 min intervals on the recumbent bike.

Punky
01-20-2004, 08:14 PM
I ate crap and my workout sucked. That about sums it up.

Shane
01-22-2004, 12:41 PM
Ahem. Shape it up Ms. Brewster. :strong:

Punky
01-22-2004, 03:14 PM
Bite me. (You're such a meany pants!) But, you're right, I need to shape it up.

Punky
01-22-2004, 07:22 PM
It's so depressing how a few weeks of good work can be ruined in a short weekend. I need a swift kick in the ass. Today, was a bit better though....

Breakfast
-kashi with skim milk

Snack
-pretzels
-protein shake

Lunch
-low carb Lean Cuisine entree
-mixed nuts

Dinner
-cajun seasoned fish tossed with romaine lettuce
-fat free yogurt

*Workout...40 min. intervals on recumbent bike

No, post-workout meal. I know, not good, but I'm not hungry and I ate like such a pig last weekend, I don't even want to think about food.

Totals...1165 cals (I know, too low), 36gm fat (27%), 121gm carbs (40%), 98gm protein (33%).

I need to get my fat grams down a bit. I'm not buying anymore "lite" sausage. I may switch back to fat free cottage cheese instead of low fat and/or eliminate the yolk altogether when I eat eggs.

That's about it for now.

Stacy

Shane
01-22-2004, 10:29 PM
What the hell is kashi?

Punky
01-23-2004, 06:10 AM
You call yourself a fitness/nutrition guru? Just kidding. It's high protein cereal, and no, it's not "midwest thing". It's at most grocery stores, but it's NOT down the sugar aisle so I can see how you might have overlooked it.

:P

Punky
01-23-2004, 07:48 PM
It's snowing pretty good here and I love it! Today we had lunch catered by the Olive Garden. I avoided the lasagna and dessert, but caved and did eat half of one breadstick.

Breakfast
-4 egg whites
-1/4 c fat free mozz. cheese
-protein shake

Snack
-banana

Lunch
-apple
-strawberries
-low fat cottage cheese
-1/2 breadstick

*Workout*

Snack
-string cheese

Dinner
-tomato soup
-salad with ff cheese and chicken breast
-1 damn fish stick (breaded.....kicking self)

Totals..1150 cals, 30gm fat (23%), 128gm carbs (43%), 101gm protein (34%)

Workout...3 Sets each of the following supersets. Next time I'll up the poundage on a few exercises that were feeling too easy this time. Last time I did this workout I felt weak though, maybe I was having an off day that time.

1. Barbell Squats...35lb x 12
Dbl arm dumbell rows...15lb db's x 12

2. Barbell bench press...35lb x 12
Wraparound abs...BW x 20

3. BB Static Lunge...25lb x 10 (still leary of the knee)
BB Overhead shoulder press...20lb x 12

4. BB bicep curls...25lb x 12
Abs...BW x 20

Tomorrow is either the bike, rest or some other short cardio...like shovelling snow!

Later,

Stacy

Shane
01-23-2004, 10:41 PM
You call yourself a fitness/nutrition guru? Just kidding. It's high protein cereal, and no, it's not "midwest thing". It's at most grocery stores, but it's NOT down the sugar aisle so I can see how you might have overlooked it.

:P


Sorry. I am not informed about cereals. Mmm...the Olive Garden.

Punky
01-24-2004, 09:36 PM
I felt like I was eating all day today, but my calories didn't come out as high as I feared which is good. My fat was too high b/c of the burger (no bun) I had for dinner.

I increased the resistance on the recumbent bike today still doing 40 min. of intervals at the same rpms.

Breakfast
-low carb bagel, half with low fat cream cheese, the other half with sugar free jelly

Lunch
-tomato soup
-chicken breast
-1/4 grilled cheese sandwich on low carb wheat bread

Post-workout
-protein shake

Dinner
-apple
-pretzels
-hamburger (no bun)
-um, a cookie

Snack (11pm, but was hungry!)
-4 egg whites
-fat free cheese slice

Calories...1580
Fat..53 grams (yikes!) 30%
Carbs...150 grams 38%
Protein...123 grams 31%

Not as bad as I thought, but room for improvement tomorrrow.

Stacy

Shane
01-24-2004, 10:36 PM
Ahem, try to get more food for breakfast. Carbs and protein.

Punky
01-25-2004, 04:11 PM
Diet today was ok, had my fat grams at a decent level until I used some olive oil. Could've had my protein higher today too.

I didn't have the motivation for my usual total body workout today, so I did a modified one using some supersets, half pryamid/drop sets. Just something different. I felt kinda weak today too, but a weak workout is better than no workout.

Breakfast
-banana
-strawberries
-low fat cottage cheese mixed with Fiber One cereal

Lunch/Breakfast #2
-4 egg whites
-fat free cheese slice
-Boca burger

*Workout*

Snack
-fat free yogurt

Dinner
-chicken
-1 med. potato with olive oil (shouldnt have done that)

Was gonna have a green veggie, but just wasnt in the mood.

Calories...1335
Fat..53gm (33%)
Carbs..142 gm (39%)
Protein..100gm (28%)

Workout

Reg. BB Squats-Plie Squat Superset
12, 10, 8 reps; 35lbs

Dumbell Chest Fly-Chest Press Set
12, 10, 8 reps; 12lb, 15lb, 20lb dumbells

Dumbell Pullover-Dbl Arm Row
12, 10, 8 reps; 12lb, 15lb, 20lb dumbells

Static Lunges
12, 10, 8 reps; 30 lb barbell

Giant Set...Seated rear fly-side lateral raise-front raise
12, 10, 8 reps...3lb, 5lb, 8lb dumbells

Deadlifts
12, 10, 8 reps...30lb, 35lb, 35lb barbell

Tricep Kickback-Seated Overhead Tricep Extension (one dumbell)
12, 10, 8 reps; 3lb, 5lb, 8lb (kickbackx)-12lb, 15lb, 20lb (extensions)

Hammer curl-Traditional dumbell Bicep curls
12, 10, 8 reps; 10lb, 12lb, 15 lb dumbells

Abs

Tomorrow is a rest day.

Later,

Stacy

Scott S
01-25-2004, 08:07 PM
Kashi is g00d. :thumbup:

That Go-Lean kind is tasty and high in protein, if a little expensive. :eek:

Punky
01-26-2004, 07:53 PM
I agree!

Today was a rest day which is good b/c I'm sore!

Breakfast
-kashi with skim

Lunch
-tomato soup
-2 slices Atkins low carb wheat bread
~1/8 chocolater bar (Thanks alot Katia!!)

Snack
-protein shake

Dinner....went out to a seafood restaurant, did ok
-3 shrimp (they were breaded though, I know, bad)
-~1/4 piece of bread
-grilled salmon
-steamed veggies
-caesar salad, no croutons, ~1 tsp dressing

Totals (excluding dinner)
Calories...715
Fat...12 gm
Carbs...106 gm
Protein...46 gm

Later,

Stacy

Scott S
01-26-2004, 10:34 PM
BTW, that supersetted workout is crazy!

I put squats, rows and bench (1-2 worksets each) toward the beginning, so that I've hit 90% of my muscles in case I'm short on time. Might be worth looking into. :)

wibble
01-26-2004, 11:12 PM
Looking good so far, keep it up! :thumbup: I've noticed that you're not getting many EFA's though. Maybe you could get some flax oil or some fish oil caps. Not only would this help your diet, it would help you reach your calorie goals for the day if you're having trouble hitting 1400. Remember, don't be afraid to eat healthy fats!

Punky
01-27-2004, 09:31 AM
Scott...do you mean the workout is crazy in a bad way?? As far as time, it only took me about 45 minutes.

Hi wibble....I have no problem trying to hit 1400, it's trying to NOT hit 2400 that can be problematic for me, lol. I've had trouble getting my fat% down in general, so adding in more fat, albeit "good" fat seems counterproductive. What to do you think???

Thanks for the comments, feedback is great!

:) Stacy

Pup
01-27-2004, 09:37 AM
*incomes the peanut gallery*

ingesting dietary fats does not have an impact directly on the percentage of bodyfat you are carrying. The way your body utilizes dietary fat is based completely upon the metabolic state you are in, that has a lot to do with insulin levels and other hormone levels.

wibble
01-27-2004, 10:01 AM
Originally posted by Punky
Hi wibble....I have no problem trying to hit 1400, it's trying to NOT hit 2400 that can be problematic for me, lol. I've had trouble getting my fat% down in general, so adding in more fat, albeit "good" fat seems counterproductive. What to do you think???


Hahaha well so far you're doing pretty good at not overshooting your calories! :thumbup:

As for the fats, its something you should consider...if you don't take in enough fat, your body will be inclined to hang onto what it already has more stubbornly. I have heard people say their bodies turned into a furnace once they started taking in enough healthy fats.

Your body needs EFAs (Essential Fatty Acids) for many things. These aren't produced by the body and you need to get them from your diet, which a lot of people do not. You should be taking in a decent amount of Omega 3s and Omega 6s. Don't be afraid to let 20-30% of your calories come from healthy sources of fat. Fish is the best source of Omega 6, but if you don't like fish you can go with the fishoil caps. Flax oil is another source. Some sources of Omega 3s would be Peanuts, Natty Peanut butter, or Olive Oil.

Fat isn't evil, and won't make you gain bodyfat. Just be careful to keep the saturated fat down, and get enough mono/polyunsaturates and most importantly your EFAs.

Shane
01-27-2004, 01:25 PM
Nice workout punky. Maybe you should stick with that for a few weeks? ;)

Scott S
01-27-2004, 01:42 PM
Scott...do you mean the workout is crazy in a bad way??

Nonono... :D

All those supersets are interesting to look at, that's all. Dave Draper used to superset everything, too.

PowerManDL
01-27-2004, 01:58 PM
Interestingly enough olive oil works as a mild mitochondrial uncoupler above and beyond all it's other positive effects.

Punky
01-27-2004, 03:10 PM
Hmmm...a mild mitochondrial uncoupler, sounds delicious! Damn, I'm going to have to dust off my biochem books.

Most of my fat intake is coming from beef and chicken sources. I do like seafood, though I dont eat it as often as I should b/c I'm a seafood snob and prefer it fresh which is more expenive. Olive oil is fairly high calorie. I'm worried that I'll get my cals up too high by adding it. Those fish oil caps you mentioned...are they high cal too??

Gotta run, not literally, just gotta make dinner and then off to a hockey game.

Later,

Stacy

PowerManDL
01-27-2004, 03:17 PM
Without going into too much detail it just means that it causes an increase in fat oxidation. Which you want.

Fish oil is one of the best things you can take, period. EPA/DHA does a body good.

Punky
01-27-2004, 08:11 PM
Thanks PowerMan!

Workout...did about 50 minutes of step aerobics, wasn't good for my knee, go figure.

Breakfast
-ground chicken
-3 egg whites
-strawberries

Lunch
-grilled cheese with fat free cheese on Atkins low carb wheat bread

Snack
-protein bar

Dinner
-pretzles
-chili (???cals)

Totals excluding the chili
Cals...870
Fat...30gm
Carbs...92gm
Protein...61gm

Not seeing any major changes on the scale or elsewhere, wondering if it's too early to tell or should I be changing something???

Punky
01-28-2004, 05:39 PM
Today was a pretty good day as far as diet goes. My workout was the same supersetted workout I did the other day. I upped the weight slightly on tricep kickbacks (which I hate) and for deadlifts. I skipped abs though, I'll do them another day this week.

Breakfast
-kashi with skim milk

Snack
-protein shake

Lunch
-Weight Watchers low carb entree
-low fat cottage cheese

Snack
-protein shake

*Workout*

Post-workout
-pretzels

Dinner
-scallops
-salad with fat free french
-rice

Calories...1380
Fat..21gm (13%)
Carbs..168gm (45%)
Protein..155 gm (42%)

I feel like I've been on a 2 year plateau with my weight, sigh. Should I add more cardio, more cals, less cals, less carbs?????

PowerManDL
01-28-2004, 10:17 PM
If it were me I'd tell you to start incorporating refeeds, as well as the EFA's and MCT's I was talking about, not to mention some sprints and other anaerobic-endurance work.

But that's just me.

Shane
01-29-2004, 12:29 AM
Fish oil is one of the best things you can take, period. EPA/DHA does a body good.

This is definitely true Punky. Just ask the Inuits. ;)

Wait...did I just see pretzels post workout??? That's all? :scratch:

Punky
01-29-2004, 01:58 PM
What are refeeds??? Any other suggestions besides sprints?? I have a bad ligament in one knee, running is out...forever unfortunately. The recumbent bike is okay on the knee, but it does get old after awhile. Shane....what else postworkout besides pretzels? Cinnamon poptarts perhaps?

Punky
01-29-2004, 08:38 PM
No workout today, planned rest day.

Breakfast
-protein shake

Snack
-fat free yogurt

Lunch
-apple
-chicken breast
-cottage cheese

Snack
-protein shake

Dinner
-chicken sub
-Baked Lays

Cals...1170
Fat...15gm (12%)
Carbs...123gm (43%)
Protein...129gm (45%)

Budiak
01-29-2004, 09:00 PM
Ground chicken?

Punky
01-29-2004, 09:03 PM
Yeah, it's like ground beef, only more fowl.

PowerManDL
01-29-2004, 10:18 PM
What are refeeds??? Any other suggestions besides sprints?? I have a bad ligament in one knee, running is out...forever unfortunately. The recumbent bike is okay on the knee, but it does get old after awhile.

Refeeds are days, or parts of days, where you increase your calorie uptake, generally carb-based. Considering the crazy amount of carbs you eat now, I don't think it matters that much...but having a day or two each week where you eat maybe twice what you're doing regularly couldn't hurt your metabolism at all.

As far as anaerobic-endurance work, the bike is fine. You could potentially do it with weights if you aren't a total pussy.

Shane
01-30-2004, 01:27 AM
\Shane....what else postworkout besides pretzels? Cinnamon poptarts perhaps?

How about some protein to go along with the pretzels? A protein shake would be more ideal but I know what you'll say about that. :p But at least eat some chicken or something with protein after your workout. From the looks of things you didn't get any more protein in any of the meals you had that day after the workout. You should get protein at each meal. Especially in the meals after a workout. ;)

Punky
01-30-2004, 02:44 PM
Powerman...your use of the word "crazy"....I can never tell if that's positive or negative lol. So the "crazy" amount of carbs I eat now...too low??? too high??

Thanks, Shane...for some reason I aws thinking you told me to eat just carbs after my workout. My protein shakes only contain 3 gm of carbs, is that enough post-workout?

I feel like such a slug today, it'll take alot of motivation to get my workout done today.

PowerManDL
01-30-2004, 03:58 PM
If I was trying to lose fat I wouldn't be above 30% total carb intake. And that's the high end....personally I'd keep it a lot lower.

Edit: Carbs around the workout window, say 30 minutes before to an hour or so after, are fine, even sugars. That's actually when you should be getting most of your carbs, there and breakfast when you're already primed for a big carb intake. The rest of the time I'd gear most of your calories to come from fat and protein.

Shane
01-30-2004, 04:03 PM
Thanks, Shane...for some reason I aws thinking you told me to eat just carbs after my workout. My protein shakes only contain 3 gm of carbs, is that enough post-workout?

lol. Sorry Punky. If that's the case then there was a serious mixup in communication. 3 grams of protein is definitely not enough post-workout. WHen you said protein shakes I was thinking something more along the lines of something with more like 20-30 grams of protein in it. Not like those little Ensure type deals.

Punky
01-30-2004, 05:54 PM
The shakes I drink average about 3 grams of carbs and 15 grams of protein. I've been told a variety of things about macronutrient percentages, hard to know what to do. I've been told 20% fat, now 30% max carbs, that would leave 50% protein. It's a bit of a challenge getting that all figured out yet still staying at ~1400 cals like I was told. Right now with what I'm eating the only way to get my protein up that high is with 2 shakes a day, but I guess alot of people do that. More tweaking to do....

Shane, thanks for the gentle nudge to get my ass in gear to workout tonight. I did only 30 minutes of intervals on the bike intead of 40, but upped the resistance a bit. Other than being really tired today, I have no idea why I was so freak'n nauseated toward the end of my interval workout. Thanks again, Poptart.

Workout
CARDIO...30 minutes of intervals on the recumbent bike

UPPER BODY
1. Chest fly-Chest bench press
Reps: 12, 10, 8; 12lb dumbells, 15lb, 20lb

2. Lat Pullover-Dumbell Double arm row
Reps: 12, 10, 8; 15lb dumbell, 15lb, 20lb

3. Seated rear fly-Standing side lateral-front raise
Reps: 12, 10, 8; 5lb dumbells, 5lb, 8lb

4. Kickbacks (hate 'em)-Seated overhead press/tricep extension
Reps: 12, 10, 8; 5lb dumbells, 5lb, 8lb-15lb, 15lb, 20lb

5. Hammer curl-Traditional bicep curl
Reps: 12, 10, 8; 10lb dumbells, 12lb, 15lb

6. Abs

My diet was a bit on the crappy side today. I have no excuse other than I really like chocolate and I'm weak lol.

Breakfast
-protein shake
-fat free yogurt

Snack
-string cheese

Lunch
-chili with beans
-chicken breast
-salad with vinagrette and slivered almonds
-1/2 of a goddamn brownie

Snack (munchie craving, dumbass)
-pretzels

*Workout*

Dinner/Post-workout
-4 egg whites
-1/2 low carb bagel (11 carbs, 5.5 protein)

Estimated Totals...
Calories...~1500
Fat...~40 gm (23%)
Carbs...~170 gm (44%)
Protein...~130 gm (33%)

If it werent for the brownie and pretzels my carbs would've been fairly decent according to Powerman standards. According to my calculations I should have my carbs around 100 gm per day eating 1400 cals per day. That better be right, I minored in math in college.

PowerManDL
01-30-2004, 06:20 PM
If you drop the carbs, you can up the fat a bit. Which plays into all that talk about EFA's and MCT's earlier.

Punky
01-31-2004, 09:17 PM
Not a stellar diet or workout day for me. Did only 30 minutes on the bike at a lower resistance than usual. My legs felt like lead. Didnt add up any totals today for nutrients, but here's the sad story of what I ate...

*Workout*

Breakfast/Post-workout
-strawberries
-banana
-low carb protein shake

Snack
-low carb wheat bagel with low fat cream cheese

Dinner
-lobster bisque
-6 oz sirloin
-asparagus with slivered almonds (sauteed in butter)
-1/2 baked potato

Crap food
-alot of popcorn at a hockey game. (The home team won the game though in OT)

I think I'm going to go purge....j/k.

Punky
02-02-2004, 05:59 AM
Sunday....not worth posting.

Punky
02-02-2004, 07:23 PM
My diet seemed "ok until I did the numbers. I was hoping for less fat and carbs and more protein. Probably shouldnt have had that popcorn, hmmm...

*workout* 30 min. intervals on the bike + abs

Breakfast/Post-workout
-4 egg whites
-fat free cheddar cheese
-1/4 c oatmeal

Lunch
-strawberries
-banana
-low fat cottage cheese

Snack
-low carb protein shake
-peanuts

Dinner
-chicken
-asparagus
-almonds

Indulgence
-popcorn (shame on me!)

Totals
Calories...1405
Fat...59 gm (36%)
Carbs...116 gm (32%)
Protein...115 gm (32%)

Fat was too high due primarily to the peanuts/almonds. Shouldve skipped the popcorn. Protein I feel wasnt too bad.

Tomorrow is a total body workout. I got some new dumbells I'm anxious to try.

Later,

Stacy

Kgirl
02-02-2004, 08:35 PM
Heeeey where did you go? I get back online and you're not there.

Your fat is too high??? I thought 30-30-30 ratio is a good thing.. hmmmm

Speaking of bananas.. was it post workout? I was told to eat bananas only if it's post workout becuase they're high in GI.

Punky
02-03-2004, 05:58 PM
Someone pump my stomach! I didnt eat alot of calories today, but I'm stuffed!!

I bought some fish oil caps today, but noticed they only contain omega-3, are there some preps out there that contain 6's as well?? The bottle says to take it 3 times a day. I freak'n hate poppin' pills, so I'll do my best to get them down twice a day for now.

*Workout*
Supersets, each set 3 times

1. Barbell Squats...45lb x 12; will need a squat rack or stronger shoulders if I'm gonna go much heavier at home

Dumbell Rows...25lb x 12

2. Barbell Bench Press...40lb x 12

Wraparound abs holding a 5lb plate x 20

3. Barbell Static Lunge...35lb x 10; may up the weight or reps next workout, will see how my knee feels

Barbell Overhead Shoulder Press...20lb x 12; my shoulders are weak

4. Barbell Bicep Curl...25lb x 12; will up by 5lbs next workout

Lying Barbell Tricep Ext...15lb x 12; will try to increase weight next workout

Breakfast
-low carb bagel
-low fat cream cheese

Lunch
-4 egg whites
-Boca burger
-fat free yogurt
-Detour bar

*Workout*

Post-workout
-protein shake

Dinner
-baked fish
-1/2 c fat free cottage cheese
-1/2 c green beans
-1/2 c corn

Totals
Cals...1260 (was going to try to increase but I'm too damn full)
Fat...29gm (21%)
Carbs...88gm (28%)
Protein...159gm (51%)

Later,

Stacy

Punky
02-04-2004, 05:32 PM
Too high on carbs today, should've skipped the rice with dinner, but it was post-workout. I think I'll make a smarter carb choice next time. Yesterday was my first day taking fish oil caps.

Workout: 40 minutes, intervals on the recumbent bike

Breakfast
-4 egg whites
-Boca burger
-1/2 c oatmeal

Snack
-1/2 protein bar

Lunch
-1/2 c fat free cottage cheese
-banana
-strawberries

Snack
-protein shake

*workout*

Dinner
-stir fry: chicken, broccoli, bean sprouts
-1/2 c rice (too many carbs)

Snack
-protein shake

Calories...1440
Fat...24gm 15%
Carbs...170gm 48%
Protein...129gm 37%

Plan on lowering my carbs tomorrow a bit. Tomorrow is also a planned rest day.

Shane
02-04-2004, 11:09 PM
Eye of the Tiger Punky...Eye of the Tiger. ;)

Punky
02-05-2004, 02:22 PM
Yes, Mr. Miyagi

Punky
02-05-2004, 06:30 PM
No workout...planned rest day, needed it too.

Breakfast
-low carb wheat bagel
-low fat cream cheese

Snack
-protein shake

Lunch
-green beans
-corn
-small can of tuna
-fat free cheddar cheese

Snack
-Detour bar
-nuts

Dinner
-4 egg whites
-fat free cheddar cheese
-Boca bruger
-2 lite sausage links

Cals...1250
Fat...45gm 33% (too high)
Carbs...78gm 26%
Protein...125gm 41%

Multivitamin with Iron
Fish oil cap

Punky
02-05-2004, 07:45 PM
Food update....I just had to go and eat some meaningless carbs...pretzels, grrr.

New totals, in reality still not too bad...

Cals...1400
Fat...45gm 30%
Carbs..111gm 32%
Protein...130gm 38%

Shane
02-05-2004, 10:13 PM
How much fish oil are you taking?

Punky
02-06-2004, 05:47 AM
Not enough. The bottle says take 3 a day, which is 3000mg. Yesterday I remembered to take it once, the day before I took two. Taking a pill 3 times a day will take some getting used to. It's a mental thing....I'm anti "medicine" even though it's good for me.

Pup
02-06-2004, 08:45 PM
Food update....I just had to go and eat some meaningless carbs...pretzels, grrr.

New totals, in reality still not too bad...

Cals...1400
Fat...45gm 30%
Carbs..111gm 32%
Protein...130gm 38%

Those ratios aren't bad at all...an ideal breakdown is 50/30/20 p/f/c...i know you're thinking its too much fat, but, keep in mind that carb depletion is how you get FFAs into the blood stream and out of the cells. When you use EFAs and things such as olive and coconut oil, you're going to release even more FFAs, if you are glycogen depleted, this is a big plus. Of course staying this low on carbs wrecks havoc on your mind so a once or bi-weekly carb MEAL *not day* will help you maintain muscle mass and keep you out of the asylum.

*note*...using carbs that are higher in fiber are going to help you immensely, you don't have to count fiber calories so things like oats, yams and brown rice are going to keep you full and you won't be getting out of hand with the carb amounts.

Punky
02-07-2004, 08:12 AM
Thanks, Pup! What do you think about 1400 cals a day?

Punky
02-07-2004, 06:12 PM
Didnt post yesterday b/c my meals sucked as did my workout, but I'll post yesterday and today together....

Yesterday, had too many indulgences at an office party, but this is what I do know:
Cals 900, fat 26grams, carbs 80grams, protein 88grams. However, those totals do NOT include the slice of pudding pie, the chocolate covered pretzels or the peanuts I ate at the party. My workout...did a total body workout, but did something seriously wrong to my knee. I'm thinking it was the plie squats b/c that's the only exercise I added that was different from what I normally do. My knee has felt a pain I havent experienced before in my months of having a ****ty knee. Needless to say, I'm pretty pissed about that.

Today....skipped my planned cardio for obvious reasons, but did better on my eating.

Breakfast
-2 lite sausage links
-1/2 c oats
-protein shake

Snack
-Detour bar

Lunch
-fish
-broccoli, mushrooms
-1 tsp soy sauce

Snack
-string cheese
-2 lite sausage links

Dinner
-turkey burger
-apple
-2 small lemon cookies (grrrrr)

Snack
-protein, 2 scoops instead of my usual 1

Calories...1430
Fat...46grams 30%
Carbs...95grams 27%
Protein...150grams 43%

Mulitvitamin, 2 fish oil caps

If my knee feels ok tomorrow I plan on doing intervals on the bike, possibly at a lower resistance. I plan on skipping legs for a few days at least.

Bummed,

Stacy

xraygirl
02-07-2004, 06:17 PM
What's up with the knee? Prior injury, patella-femoral syndrome, pain in general?

Diana

Punky
02-08-2004, 07:07 AM
Not sure exactly, the ortho doc I saw last year didnt call it p-f syndrome and in my reading on the condition not all of my findings fit the diagnosis either. He did say my right patella is angled slightly differently than my left for whatever that's worth. An MRI showed just some inflammation, but not sure exactly what ligament, etc. He said he was a bit stumped b/c he couldnt elicit any pain during the exam and that my findings didnt really match up with any specific diagnosis in particular. I've thought about making another appt, but I have a feeling the advice will be the same....dont do what hurts, if ligament damage occurs, I'll need surgery. I can still walk so until I'm worse off I see no point in making a follow-up visit right now. It feels a bit better today, so we'll see. Oh, no prior injury by the way.

xraygirl
02-08-2004, 08:40 AM
hmmm...so does high-impact aerobic activity aggravate it or hyper-flexion (bending it in too far)? If it's the former, then stick to the stationary bicycle etc...If it's the latter, then the bike's out, ellipitical trainer is in. We would also have to look at your squat stance and performance. Many women will turn their knees in during a squat. When your knee feels alright, grab some weights and look at what your legs do during a squat.

Punky
02-16-2004, 08:24 PM
Dusting off my journal....

No workout today, planned rest day. Diet was okay, need to flip flop the carb and fat ratios, otherwise not too bad.

Cals 1350...46/33/21 (p/c/f)

-multivitamin, 2gm EFA (yeah need more, I know)

If I wasnt so lazy tonight I'd post my diet, but the ratios are all I'm motivated for tonight.

Stacy

Punky
02-17-2004, 05:35 PM
Workout...Total body workout

Breakfast
-2 lite sausage links
-1/2 low carb bagel
-low fat cream cheese

(Workout)

Post-workout
-protein shake
-Detour bar

Lunch
-tuna
-2 lite sausage links

Snack
-Detour bar

Dinner
-shrimp
-salad
-slice of whole wheat low carb bread with sugar free jelly

Calories...1225, 55/23/21 (p/c/f)

If only my ratios could look like that every day.

Punky
02-18-2004, 07:25 PM
Hmmmm....not a good day for the record books. For starters, no workout, got up too late. Then when out to dinner to a great steak place, but my appetizer (lobster bisque) screwed up my percentages quite nicely.

Cals...1555 (too high)....34/23/43 (p/c/f), yikes.

If I could pick out any good things...I skipped bread and the dessert at the restaurant, and turned down brownies at work.

:( Stacy

Alke
02-18-2004, 07:38 PM
good luck with the knee, I have a bad left knee myself, and will probably get some surgery done when I get some money and insurance....

thats cool your keeping tabs on the diet so well.

Shane
02-18-2004, 11:51 PM
I don't think I could turn down brownies. :angel:

chops
02-19-2004, 06:14 AM
shane stop being a bad influence

:p

chops
02-19-2004, 06:16 AM
heya stacey, nice work on doing damage control. at least you didn't let a small cheat end up as a big cheat.

Punky
02-19-2004, 06:05 PM
Shane...yeah quit being a bad influence!

Chops...hi, thanks for visiting my sorry little journal!

Kenn....sorry about the knee, sucks doesn't it?

Today's workout: did a cardio and weights circuit workout, was short on time and wanted to get in a little of both

Seeing as how I'm too lazy to post my diet, I'll just do the totals today. They're much improved from yesterday so I'm pleased with that.

Cals...1395; 48/21/31 (p/c/f)

-multivitamin
-2gm fish oil

Later,

Stacy

Punky
02-20-2004, 05:24 PM
My legs felt like lead this morning, so only managed a 35 minute interval ride on the recumbent bike.

Why do I have such a problem resisting the almonds that people keep bringing to work??? That upped my cals and fat too much for today.

Cals...1540; 32/24/44 (p/c/f) If it's true you are what you eat, then I'm all fat today, and not the phat kind.

Later,

Stacy

Punky
02-23-2004, 06:39 PM
Good day Saturday, not so good Sunday. Today, no workout, planned rest day which worked out well b/c I have a cold today.

Cals...1075; 46/28/26 (p/c/f)

Stacy

Alke
02-23-2004, 08:35 PM
I love almonds, I get a handful everyday to eat, course I am bit bigger than you I think. calorie ratios looks great!

sorry bout the cold, I dont want to insult your intelligence, but you DO take a multivitamin and get plenty of vitamin C and antioxidants?

Punky
02-24-2004, 12:03 AM
Please dont insult me with those silly questions :) The correct question would have been....do you were socks and a hat when you spend 2 hrs outisde in 30 degree weather?

Alke
02-24-2004, 11:01 AM
I picture you in those long black and white stripped socks with a golf hat, am I close?

really, a lot of poeple wait till they are laready sick to take vitamin C. get some on a daily basis and it cuts down the number of colds one gets to almost nada, none, zippo.

chops
02-24-2004, 11:17 AM
lol i like punky's comebacks :p

Shane
02-25-2004, 02:04 PM
Staci & Connie - I don't post for a few days and you two have conspired against me?!?!?! Bring it on! I'll take both of you at the same time!

I wear socks and a hat when it's cold. But nothing else. Am I doing something wrong?

Shane
03-04-2004, 11:34 AM
*Lifts journal out of the pile of page 3 dust*

Alke
03-04-2004, 12:03 PM
where ya at, hope I didnt scare you away......

Punky
03-04-2004, 05:34 PM
I'm still here, have some family stuff going on and I've been sick, but did manage a 35 minute interval ride on the bike today at a lower resistance than normal though. My diet has been ****. Slowly getting back into the swing of things.

:) Stacy

Punky
03-07-2004, 06:04 PM
Shane warned me he'd be checking my journal today. Yesterday...35 min on the bike and then limped afterwards. No clue why my knee felt out of alignment, but it did. Cals yesterday....1225 40/40/20.

Today....did chest, shoulders, triceps and abs and ate like ****.

That's all I've got to report for now.

I've gotta get my ass in gear. Hey Shane, you mentioned a new workout for me....

I promise to post tomorrow with a stellar diet day. Tomorrow I already have a rest day planned b/c I'll be busy from 6am-10pm. If I have any energy left at 10pm I'll ride the bike.

chops
03-08-2004, 11:47 AM
hey punky, glad to see you back!


isn't shane a pain in the butt? just give a brownie to get him off your back :p

Shane
03-08-2004, 01:42 PM
*Looks around*

That's right punky. Pfft. I'll send it to you when I get enough free time today. Not gonna post what you did during your workout? :o



isn't shane a pain in the butt? just give a brownie to get him off your back :p

Speaking of butts and brownies, keep it up and I'll shove a brownie up yours ya ******. :p

chops
03-08-2004, 02:00 PM
:ninja:
oh yeah? bring it on!

Punky
03-10-2004, 11:29 AM
Isnt it enough that I posted at all?? Now you want me to actually list the exercises and crap too?? Sending a big brownie Shane's way.

Hi Chops!

ectx
03-10-2004, 01:20 PM
Isnt it enough that I posted at all?? Now you want me to actually list the exercises and crap too?? Sending a big brownie Shane's way.

Hi Chops!

Hey, you give me sh!t for doing the same thing. Suck it up punk...Y.

Shane
03-10-2004, 02:46 PM
Hey, you give me sh!t for doing the same thing. Suck it up punk...Y.

Werd. *Does secret Wu Tang hand shake with Ec.*

Chops, you're gonna get it when I come up there. Pfft.

Suck it up and post some more details Punky. :p



But if you're really busy we'll let it slide....for now. ;) How's your knee?

Punky
03-10-2004, 08:24 PM
You guys (not you Chops, of course) all suck, but in a good way. I mean I'd like to strangle and hug you all at the same time, but usually the strangling prevails.

Diet today, not great, but not terrible, higher in cals than I wanted, and lower in protein, but an improvement over what I have been eating.

Breakfast
-3 egg whites
-1/4 c fat free cheddar cheese
-2 lite sausage links

Snack
-protein shake

Lunch
-turkey breast on low carb wheat bagel
-apple
-1/4 c mixed nuts

Snack
-Detour bar

Dinner
-grilled chicken sub

Cals...1615...34/41/25 (p/c/f)

-multivitamin
-2g fish oil caps

Workout
-25 min step aerobics
Then did 2 weak sets of...
-squats
-dead lift/dead rows
-bicep curls
-static lunges
-chest press/chest fly
-tricep extensions
-abs

How's my knee?? I did barbell squats with a weak 25lbs and my knee throbbed, so in other words, not good. I feel flabby, especially the thighs. I was weak on upper body, but I know that will come back fairly quickly.

Shane, if you want any more details, you'll have to wait til my next post.

Rene....you're a meany, charming, but mean.

Chops...how do you put up with these clowns??

Later,

Stacy

Punky
03-11-2004, 08:31 PM
Planned rest day.

Cals..1430; 35/27/38 (p/c/f); Fat too high thanks to my love of cashews this afternoon.

-multivitamin
-3gm fish oil caps

Punky
03-17-2004, 07:02 AM
Damn, it's been awhile. Found this thing on page 5, not too far from Ec's journal. Starting the resurrection (of my journal) in honor of Lent and Easter and all that other religious stuff I know nothing about.

Punky
03-17-2004, 06:15 PM
Ok, here's my first post in awhile. I have to post tonight or Shane will kick my ass....(not that he scares me)

Workout
-35 min intervals on the bike

Breakfast
-3 egg whites
-1/4 c fat free cheddar cheese
-2 lite sausage links

Snack
-1/2 cinnamon bagel
-1/4 c mixed nuts

Lunch
-1/2 chicken breast
-fat free yogurt

Snack
-shrimp cocktail
-slice of raisin bread

Dinner
-3 egg whites
-1/4 c fat free cheddar cheese
-protein shake
-2 lite sausage links (it was like breakfast all over again)

Cals...1395; 42/33/25 (p/c/f)

-multivitamin
-2gm fish oil caps

My knee sucks. I have an appt with a sports medicine dude in about 3 weeks.

:) Stacy

ectx
03-17-2004, 06:50 PM
Ok, here's my first post in awhile. I have to post tonight or Shane will kick my ass....(not that he scares me)

Workout
-35 min intervals on the bike


You sure you done these? :p

Chain scares me too...in a completely gay and nonintimidating way.
;)

Punky
03-29-2004, 08:04 AM
Just making sure I still know how to post.

Punky
03-29-2004, 07:08 PM
Just a short post, but it's a start. Today was a planned rest day so no workout. My diet, I'll just give the totals....

1125 cals; 39/36/25 (p/c/f)

I've gained about 3 lbs this past 2 months b/c I've been a slacker ass, and bumming about my knee and family issues.....sucks to be an emotional eater.

Til next time.

Stacy

ectx
03-29-2004, 08:42 PM
I've gained about 3 lbs this past 2 months b/c I've been a slacker ass, and bumming about my knee and family issues.....sucks to be an emotional eater.


Cardio is my comfort food....








iWish

Punky
03-30-2004, 04:38 AM
Cardio makes my knee hurt, not comforting at all.

Punky
03-30-2004, 04:06 PM
Today...similar foodwise to yesterday.

1125 cals; 41/37/22 (p/c/f)

Going to do a total body workout later but havent decided on the details yet.

Shane
03-31-2004, 02:37 PM
You need more food. :p

Punky
04-03-2004, 08:56 PM
Thursday night I had a ****load of pizza....is 2600 cals enough for one day? I'm such a pig. Friday I had just over 1000 cals though. If that won't keep my metabolism guessing I'm not sure what will. Today I had somewhere btwn 1000 and 2600, hopefully. Trust me, I'm NOT undereating. This would be so much easier if I actually liked fruits and veggies or I had my jaw wired shut. I know... I hear the "nothing that is worth it is easy speech....blah blah blah". I know, I need an attitude adjustment. I'm working on it.

Punky
04-04-2004, 05:15 PM
Today I estimated about 1300-1400 cals, but a little high on the starchy/high GI carbs. My workout was about 30 minutes of kickboxing and 30 minutes of leg work, but my knee felt ****ty so it wasnt a great leg day, then I did abs on the stability ball.

B--3 egg whites with ff cheddar cheese; 1/2 low carb bagel and sugar free jam

L/S--banana and protein shake

*Workout*

D--6 oz filet, sweet corn, ~ 3/4 baked potato; 4 shortbread Girl Scout cookies for dessert (130 cals)

Plan on lowering my carbs tomorrow and getting in more protein. No workout, Mondays are my rest day.

Punky
04-05-2004, 05:04 PM
No workout today, not feeling well.

B--low carb bagel, 2 lite sausage links
S--Detour bar
L--turkey, strawberries, low fat cottage cheese
S--banana bread (bad choice)
D--chicken breast, peapods, broccoli, carrots with low carb teriyaki marinade

Shane
04-06-2004, 10:34 AM
EC keeps fantasizing and hoping that one day, I will be gay like him. Fortunately I'm 99.8% hetero.

How did the appointment with the sports doc go Stace?

Punky
04-06-2004, 05:31 PM
The appt went pretty much like I thought it would go unfortunately. I thought EC kept fantasizing about wearing one of my dresses.

ectx
05-08-2004, 12:17 PM
BUMP. Get off your ass stacy! Get thee to a gym.

Shane
05-08-2004, 01:16 PM
Word

Jezmason
05-08-2004, 04:59 PM
Oooooooof, i so couldnt manage so litle calories a day, im a noob and i need atleast 3500 lmao. Tried cutting but i...er....had an allergic reaction so i had to start bulikng again...yeah...that's what it was...an allergic reaction *looks very nervous*

Punky
05-11-2004, 03:47 PM
Shane, Rene.....bite me.

ectx
05-11-2004, 04:38 PM
Shane, Rene.....bite me.

*chomp*

Punky
05-11-2004, 08:12 PM
Did you spend all day thinking of that lame comeback?

Punky
05-18-2004, 12:59 PM
HA! Made ya look!

ectx
05-18-2004, 01:02 PM
you are an ass. That is all!

Punky
05-18-2004, 01:47 PM
:)

Shane
05-18-2004, 02:22 PM
Shane, Rene.....bite me.

Pass the A1 sauce.