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blustring
11-17-2004, 10:15 AM
Okay folks,
I'm going to give this another try. It worked for me about 2 years ago, but now I've let myself slip into the abyss of laziness, and once again I'm out of shape and ashamed of myself. I read "What separates us from them.." by "formerly Hulk", and think I have found some of the inspiration I needed to get back on the wagon and stick to it. I'm tired of being Bob, it is about looking good naked, and I'm ready to do something about it. My current stats are listed below:

Weight: 246 lbs.
Height: 6'
Age: 27
Measurements: (inches)
Calf: 15.25
Thigh: 27
Hips: 44
Waist: 41.5
Stomach: 48
Chest: 46
Neck: 16
Wrist: 7
Forearm: 11.75

My goal is to improve my lifestyle and lose fat every week until I reach a weight of 200 lbs. with a BF% under 15%. I know that the scale is not the best way to measure progress, but I will use it as a guide and attempt to lose 1.5 lbs. per week. I will accomplish this goal with the help of a healthy diet and weight training 3 times per week. I have chosen to use WBB Routine #1. I will use this routine for 6 weeks, and then evaluate my progress to determine if a change is needed.

Diet:
Daily Caloric Intake: 2500 KCal
Fat: 83 grams (30%)
Carbs: 187 grams (30%)
Protein: 250 grams (40%)

Please feel free to offer any advise you deem necessary. I have been lifting weights for about 3 years, but I still feel like a novice at it, so any suggestions are greatly appreciated. I look forward to hearing from you all.
Thanks,
blu

blustring
11-17-2004, 10:33 AM
Monday (11-15-04)

I actually started this journey on Monday (11-15-04), so I will begin the tale there. As I said earlier, I have been working out here and there for a while, but I haven't been able to make a commitment to go 3 times a week, every week. I'm ready to make that commitment now. Here is what I ate on Monday:

Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30 a.m.)-2 slices of whole wheat bread, 6 oz. chicken breast
Cal=348, Fat=7, Carb=26, Pro=6
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00 p.m.)-44 grams Whey Protein Powder, 2 Cups Fat Free Milk
Cal=392, Fat=4, Carb=30, Pro=63
Meal 6: (7:30 p.m.)-10 oz. Chicken Breast, 1 Cup Rice
Cal=545, Fat=8, Carb=43, Pro=69
Daily Totals: Cal=2230, Fat=72, Carb=175, Pro=224

Notes: I know that I probably ate too much bread today. I will try to lower the number or slices of bread tomorrow. I have listed my workout routine below.

Chest
Flat Barbell Bench Press: 160 (8), 165 (6)
Low Incline Dumbell Press: 45 (8), 50 (6)
Assisted Dips: 40 (8), 35 (6)
Back
Assisted Chins: 120 (8), 115 (6)
Deadlifts: 135 (8), 145 (6)
Barbell Rows: 95 (8), 100 (6)
Shrugs: 185 (10)

Notes: I know I'm weak on the dips and chins, but I will get stronger. Also, I can already tell I need to increase my weight on bench, incline and row.
-blu

Frozenmoses
11-17-2004, 10:40 AM
Diet looks good. Best of luck with your goals!

blustring
11-17-2004, 10:47 AM
Tuesday (11-16-04)

Diet
Meal 1: (6:30 a.m.)-3 whole eggs, 44 grams Whey Protein Powder, 2 Cups Fat Free Milk
Cal=632, Fat=19, Carb=33, Pro=84
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30 a.m.)-6 oz. chicken breast, 1/2 Cup Rice
Cal=307, Fat=5, Carb=21, Pro=41
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00 p.m.)-2 slices of whole wheat bread, 6 oz. chicken breast
Cal=348, Fat=7, Carb=26, Pro=6
Meal 6: (7:30 p.m.)-8 oz. Talapia, 1 Cup Rice, 1/2 Cup Black Beans
Cal=436, Fat=6, Carb=42, Pro=70
Daily Totals: Cal=2428, Fat=75, Carb=196, Pro=266

Workout: Today is my rest day. I should have taken my dog for a walk, but I had to go with my wife to the bookstore. I got a little bit of exercise pushing my daughter in her stroller about a mile total with hills.

blustring
11-17-2004, 10:58 AM
Wednesday (11-17-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs, 44 grams Whey Protein Powder, 2 Cups Fat Free Milk
Cal=632, Fat=19, Carb=33, Pro=84
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30 a.m.)-8 oz. Talapia, 1 Cup Rice
Cal=420, Fat=6, Carb=43, Pro=55
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00 p.m.)-Got home from the grocery store, and it was already 6:30, started dinner
Meal 6: (7:30 p.m.)-Steak Kabobs w/potatoes, squash, mushrooms & onions
Cal=418, Fat=11, Carb=24, Pro=55
Daily Totals: Cal=2174, Fat=74, Carb=173, Pro=230

Legs:
Squat: 135 (8), 145 (6)
Hack Squats: 90 (8), 100(6)
Leg Curls: 90 (8), 100 (6)
SLDL: 135 (8), 145 (6)
Standing Calve Raises: 185 (10X4)
ABS:
Crunches: (10X4)

Notes: I know my squat numbers are a little low, but I will gradually increase the weight until I'm ligfting heavy. I do not want to hurt myself before I get going. Workout was pretty good, really worked hamstrings with leg curls.
-blu

blustring
11-17-2004, 10:59 AM
Frozenmoses,
Thanks for the encouragement. I really want to stay focuses, and attain my goals. I know it's going to be tough, and I will need all the encouragement I can get.
-blu

blustring
11-18-2004, 12:59 PM
Thursday (11-18-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs, 44 grams Whey Protein Powder, 2 Cups Fat Free Milk
Cal=632, Fat=19, Carb=33, Pro=84
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30 a.m.)-Steak Kabobs w/potatoes, squash, mushrooms & onions
Cal=418, Fat=11, Carb=24, Pro=55
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00 p.m.)-Didn't have time to make shake before dinner
Meal 6: (7:30 p.m.)-Beef Sirloin Stew, w/potatoes, carrots and onions
Cal=440, Fat=10, Carb=40, Pro=46
Daily Totals: Cal=2194, Fat=78, Carb=170, Pro=211

Shoulders
Military Press: 95 (8), 100 (6)
Arnold Press: 25 (8), 30(6)
Triceps:
Narrow Grip Bench Press: 95 (8), 100 (6)
French Press: 45 (8), 50 (6)
Biceps:
Barbell Curls: 55 (8), 60 (6)
Hammers: 25 (10)

Notes: Today's diet has been right on the money. It takes a little time to prepare everything, and plan my meals, but I know it will be worth it in the end. Saturdays are going to be my cheat day, but I'm not going to go completely crazy. We will see. My workout went good today. I need to increase my weight on everything.

-blu

blustring
11-19-2004, 06:07 AM
Friday (11-19-04)

Weight: 242.5

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs, 44 grams Whey Protein Powder, 2 Cups Fat Free Milk
Cal=632, Fat=19, Carb=33, Pro=84
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30 a.m.)-1 Cup Chicken Salad
Cal=360, Fat=12, Carb=5, Pro=55
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (8:00 p.m.)-Grilled Chicken Breat, Steamed Veggies
Cal=457, Fat=8, Carb=24, Pro=70
Daily Totals: Cal=2153, Fat=77, Carb=136, Pro=236

Notes: Today is a rest day from lifting. I will be spending the weekend at my parents' house, so the diet will be tough, but I feel confident I will make it. My biggest goal is to go the whole weekend without drinking any of my mother's good ole sweet tea.

blustring
11-22-2004, 06:43 AM
Saturday (11-20-04)

Diet:
My diet wasn't that bad today, but I didn't track what I ate. I did however only have 1 beer the whole weekend, and one glass of sweet tea.

Sunday (11-21-04)

Diet:
Meal 1: (8:00)-3 Eggs, 2 Slices of white bread, and 1 slice of cheese
Cal=492, Fat=27, Carb=29, Pro=34
Meal 2: (2:00)-Chicken Breast Sandwich
Cal=348, Fat=7, Carb=26, Fat=44
Meal 3: (5:00)-Chicken Breast Sandwich
Cal=348, Fat=7, Carb=26, Fat=44
Meal 4: (7:30)-8 oz. Chicken Breast, 1 Cup Rice
Cal=545, Fat=8, Carb=43, Pro=69
Daily Totals: Cal=1732, Fat=49, Carb=124, Pro=191

Notes: Not too bad for no planning. I will be going back to my parent's house on Wednesday for Thanksgiving, so I'm going to get my workouts in Monday, Tuesday and Wednesday of this week. My diet will be spectacular until then. I have set a goal of eating only one small portion of all of my favorite foods on Thanksgiving instead of eating until I feel like I'm going to explode. That way I can still get to eat all of my favorites without feeling like I cheated too much on my diet.

blustring
11-22-2004, 08:34 AM
Monday (11-22-04)

Diet:
Meal 1: (6:30)-Chicken Breast Sandwich (we're out of eggs & whey)
Cal=348, Fat=7, Carb=26, Fat=44
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-8 oz. Chicken Breast, 1 Cup Rice
Cal=545, Fat=8, Carb=43, Pro=69
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Meal 5: (7:30)-Balsamic Chicken w/sauteed squash & zucchini
Cal=488, Fat=10.4, Carb=31.4, Pro=74
Daily Totals: Cal=2085, Fat=63, Carb=174, Pro=245

Workout:

Chest
Flat Barbell Bench Press: 165 (8), 170 (6)
Low Incline Dumbell Press: 50 (8), 55 (6)
Assisted Dips: 35 (8), 30 (6)
Back
Assisted Chins: 120 (4), 160 (4) (my shoulder was really bothering me again)
Deadlifts: 145 (8), 155 (6)
Barbell Rows: 100 (8), 105 (6)
Shrugs: 195 (10)

Notes: Diet was good today. I needed to go to the grocery yesterday because I didn't have what I needed at home to eat what I normally do, but I'll survive. I'm going to the grocery tonight. Today was a complete scheduling disaster. My wife had to go to a faculty meeting at 4:00, so I have to leave early from work to go home and watch out daughter because the nanny couldn't be there. My plans were to go to the grocery story after going to the gym, but by the time my wife got home, and I could finally go work out it was already almost 6:00. Fortunately, she went to the grocery store for me but forgot my whey.

Note on Chins: I have an undiagnosed shoulder injury. I'm not sure exactly what the problem is, but it always hurts. I have done some research on it, and it sounds like it might be bursitis. Anyway, sometimes I can lift through the pain when I'm not focusing on my shoulder, but some exercises just make it hurt. Yesterday chins was that exercise. I wasn't able to finish either set. I will increase the assistance and try to strengthen my shoulder next week.

-blu

blustring
11-23-2004, 06:10 AM
Tuesday (11-23-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Balsamic Chicken w/sauteed squash & zucchini
Cal=488, Fat=10.4, Carb=31.4, Pro=74
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-S.O.S. creamed beef with rice
Cal=364, Fat=14, Carb=33, Pro=24
Daily Totals:Cal=2384, Fat=83, Carb=186, Pro=240

Workout:

Legs:
Squat: 145 (8), 155 (6)
Hack Squats: 100 (8), 110(6)
Leg Curls: 100 (8), 110 (6)
SLDL: 145 (8), 155 (6)
Standing Calve Raises: 195 (10X4)
ABS:
Crunches: (10X4)

Notes: Since my gym will not be open on Thursday or Friday of this week I'm doing my Wednesday routine today, and my Friday routine tomorrow. Diet will be spot on today and tomorrow, after that I can't be held responsible for my actions.

Relentless
11-23-2004, 12:00 PM
Nice to see you back, blu

I'll be keeping an eye on you.

blustring
11-23-2004, 12:16 PM
Callahan,
I was wondering when you would check in on me. I need all the support I can get.

-blu

blustring
11-24-2004, 08:23 AM
Wednesday (11-24-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs, 16 oz. Coffee, 3 tbs. creamer
Cal=412, Fat=23, Carb=25, Pro=22
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-S.O.S. creamed beef with rice
Cal=364, Fat=14, Carb=33, Pro=24
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Chicken Pie
Cal=364, Fat=14, Carb=33, Pro=24
Daily Totals:Cal=2009, Fat=92, Carb=161, Pro=106

Workout:
Shoulders:
Military Press: 95 (8), 100 (6)
Arnold Press: 25 (8), 30(6)
Triceps:
Narrow Grip Bench Press: 95 (8), 100 (6)
French Press: 45 (8), 50 (6)
Biceps:
Barbell Curls: 55 (8), 60 (6)
Hammers: 25 (10)

Notes: I weighed in this morning and I was still the same from last week, but still on schedule. I did drink a lot more water this week, so that might be the explanation. I would like to wish everyone on the boards a happy and safe holiday.

-blu

blustring
11-29-2004, 11:24 AM
Thursday (11-25-04)
Friday (11-26-04)
Saturday (11-27-04)
Sunday (11-28-04)

Diet:
We'll just pretend like these days never happened. I didn't keep track of what I ate, and it's probably a good thing.

Workout:
I was able to get all of my lifts in last week before leaving for the break. It is time to start fresh again on Monday.

-blu

blustring
11-29-2004, 12:12 PM
Monday (11-29-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-6 oz. Roasted Turkey
Cal=351, Fat=16.4, Carb=0, Pro=47.4
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Balsamic Chicken w/rice
Cal=607, Fat=13, Carb=51, Pro=61
Daily Totals:Cal=1903, Fat=81, Carb=128, Pro=156

Notes: Diet wasn't terrible today. Meal 5 was a little much, but it was a healthy meal.

Workout
Chest
Flat Barbell Bench Press: 170 (8), 175 (6)
Low Incline Dumbell Press: 55 (8), 60 (6)
Assisted Dips: 40 (8), 35 (6)
Back
Assisted Chins: 130 (8), 125 (6)
Deadlifts: 155 (8), 165 (6)
Barbell Rows: 105 (8), 110 (6)
Shrugs: 205 (10)

Notes: This was quite possibly the most intense bench session I have ever had. I got all of my reps, but it was extremely difficult. Maybe turkey is my kryptonite. Oh well, back to work.
-blu

Chubrock
11-29-2004, 12:15 PM
Nice workouts buddy. Benchings looking quite nice. Keep it up man.

blustring
11-29-2004, 12:24 PM
Chubrock: Thanks man, I'm giving it my best!

PizDoff
11-29-2004, 02:36 PM
Stay dedicated! Good luck!

blustring
11-30-2004, 07:09 AM
Tuesday (11-30-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Balsamic Chicken w/rice
Cal=509, Fat=13, Carb=30, Pro=59
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Creamy Italian Chicken w/rice
Cal=886 Fat=18, Carb=105, Pro=64
Daily Totals:Cal=2341, Fat=83, Carb=212, Pro=170

Notes: I went a little overboard for dinner. I did stay under my calories though. I ordered some Nitrean yesterday, so I'm hoping to have it shortly. Once it arrives I can get more protein into my diet.

Workout: Rest, maybe take my dog for a walk.

Notes: I'm feeling a little sore from yesterday's session. I expect it to be worse tomorrow.

-blu

blustring
12-01-2004, 06:12 AM
Wednesday (12-1-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Creamy Italian Chicken w/rice
Cal=886 Fat=18, Carb=105, Pro=64
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Lemon Herb Chicken, Baked Red Potato
Cal=437 Fat=4, Carb=47, Pro=62
Daily Totals:Cal=2269, Fat=75, Carb=228, Pro=174

Notes: Diet was okay today, I need to cut down on my carbs. The chicken and rice for lunch was way too much. I ate at 11:30, and it is now 1:30 and I'm still uncomfortably stuffed.

Workout:
Legs:
Squat: 155 (8), 165 (6)
Hack Squats: 110 (8), 120(6)
Leg Curls: 105 (8), 110 (6)
SLDL: 155 (8), 165 (6)
Standing Calve Raises: 215 (10X4)
ABS:
Crunches: (10X4)

Notes: Had a pretty good workout. Finished every set.

-blu

blustring
12-02-2004, 06:10 AM
Thursday (12-2-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Lemon Herb Chicken, Baked Red Potato
Cal=371 Fat=4, Carb=31, Pro=134
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (4:30)-BBQ Pork
Cal=392 Fat=20, Carb=15 Pro=36
Meal 6: (7:30)-Chicken Jambalaya, 1 Cup Milk, 1 Scoop Nitrean
Cal=516 Fat=11, Carb=43, Pro=58
Daily Totals:Cal=2034, Fat=71, Carb=160, Pro=195

Notes:Diet is better today with respect to carbs, but I need more protein.

Workout: No workout today, rest!

-blu

blustring
12-03-2004, 07:29 AM
Friday (12-3-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs, 2 cups milk, 2 scoops Nitrean
Cal=632, Fat=18, Carb=5, Pro=86
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Chicken Jambalaya
Cal=320 Fat=10, Carb=30, Pro=26
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (4:30)- 2 cups milk, 2 scoops Nitrean
Cal=392, Fat=3, Carb=26, Pro=65
Meal 6: (7:30)-Chicken Jambalaya
Cal=320 Fat=10, Carb=30, Pro=26
Daily Totals:Cal=2178, Fat=60, Carb=182, Pro=221

Workout: Unfortunately I left my gym clothes at home, and my gym is 30 minutes away. I have to keep my daughter tonight while my wife works. My plan is to go to the gym tomorrow morning. Here is my routine for tomorrow.

Shoulders:
Military Press: 100 (8), 105 (6)
Arnold Press: 30 (8), 35(6)
Triceps:
Narrow Grip Bench Press: 100 (8), 105 (6)
French Press: 50 (8), 55 (6)
Biceps:
Barbell Curls: 60 (8), 65 (6)
Hammers: 30 (10)

-blu

blustring
12-06-2004, 06:41 AM
Saturday (12/4/04) Cheat Day
Sunday (12/5/04)

Diet:
Meal 1: (9:30 a.m.)-2 cups milk, 2 scoops Nitrean
Cal=392, Fat=3, Carb=26, Pro=65
Meal 2: (12:30 a.m.)-1 Cup Chili
Cal=286, Fat=17, Carb=19, Pro=17
Meal 3: (3:30)-1 Cup Chili
Cal=286, Fat=17, Carb=19, Pro=17
Meal 4: (5:30 p.m.)-10 oz. Steak, Baked Potato
Cal=628, Fat=15, Carb=51, Pro=69
Daily Totals:Cal=1440, Fat=63, Carb=92, Pro=185

Notes:Diet was decent over the weekend. Saturday was my cheat day, but I thought I did pretty good overall.

blustring
12-06-2004, 06:49 AM
Monday (12-6-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-4 oz. Chicken Breast, Egg Roll
Cal=385, Fat=8, Carb=45, Pro=33.5
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Italian Chicken
Cal=692 Fat=18, Carb=30, Pro=60
Daily Totals:Cal=2022 Fat=78, Carb=152, Pro=142

Workout
Chest
Flat Barbell Bench Press: 175 (8), 180 (6)
Low Incline Dumbell Press: 60 (8), 65 (6)
Assisted Dips: 35 (8), 30 (6)
Back
Assisted Chins: 125 (8), 120 (6)
Deadlifts: 165 (8), 175 (6)
Barbell Rows: 110 (8), 115 (6)
Shrugs: 215 (10)

Notes: Workout went pretty well. I couldn't finish my set on the shrugs. My grip kept slipping and I couldn't hold the bar. I will try to use another method of doing shrugs.

blustring
12-07-2004, 06:31 AM
Tuesday (12-7-04)

Diet
Meal 1: (6:30 a.m.)-3 whole eggs, 2 cups milk, 2 scoops Nitrean
Cal=632, Fat=18, Carb=5, Pro=86
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Italian Chicken
Cal=346 Fat=9, Carb=20, Pro=30
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Lasagna
Cal=555 Fat=22, Carb=53, Pro=37
Daily Totals:Cal=1845, Fat=83, Carb=150, Pro=115

Workout: Rest Day

Notes: Got home late last night and my wife had already started dinner. Didn't get to have my Nitrean because we are out of milk.

-blu

blustring
12-08-2004, 06:26 AM
Wednesday (12-8-04)

Diet:
Meal 1: (6:30 a.m.)-3 whole eggs
Cal=240, Fat=15, Carb=3, Pro=21
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Lasagna
Cal=277 Fat=11, Carb=26, Pro=19
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Lasagna
Cal=554.7 Fat=22, Carb=53, Pro=37
Daily Totals:Cal=1777, Fat=85, Carb=156, Pro=104

Workout:
Legs:
Squat: 165 (8), 175 (6)
Hack Squats: 120 (8), 130(6)
Leg Curls: 105 (8), 110 (6)
SLDL: 155 (8), 165 (6)
Standing Calve Raises: 215 (10X4)
ABS:
Crunches: (10X4)

Notes: Diet was a little off today. I had too much fat.

blustring
12-09-2004, 12:44 PM
Thursday (12-9-04)

Diet:
Meal 1: (6:30 a.m.)-2 Scoops of Nitrean, 2 Cups Milk
Cal=392, Fat=3, Carb=26, Pro=65
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00) 2 Scoops of Nitrean, 2 Cups Milk
Cal=392, Fat=3, Carb=26, Pro=65
Meal 6 (7:00)-Chicken Scampi, salad
Cal=404, Fat=9, Carb=26, Pro=69
Daily Totals:Cal=1960, Fat=46, Carb=179, Pro=227

Workout:Rest Today:

Relentless
12-09-2004, 12:46 PM
no milk is no excuse for no nitrean

it blends just fine in water

tuttut

blustring
12-09-2004, 12:58 PM
Cal-you're right, I'll work on that.

blustring
12-10-2004, 06:23 AM
Friday (12-10-04)

Diet:
Meal 1: (6:30 a.m.)-2 Scoops of Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-Chicken Scampi, 1/2 baked potato
Cal=414, Fat=4, Carb=41, Pro=61
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00) 2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 6 (7:00)-Chicken Jambalaya
Cal=320 Fat=10, Carb=30, Pro=26
Daily Totals:Cal=2101, Fat=55, Carb=170, Pro=240

Workout:
Shoulders:
Military Press: 105(8), 110 (6)
Arnold Press: 35 (8), 40(6)
Triceps:
Narrow Grip Bench Press: 105 (8), 110 (6)
French Press: 50 (8), 55 (6)
Biceps:
Barbell Curls: 65 (8), 70 (6)
Hammers: 35 (10)

Notes:

blustring
12-13-2004, 08:38 AM
Saturday (12-11-04)
CHEAT DAY!

Sunday (12-12-04)

Diet:
Meal 1: (9:00) 2 scoops Nitrean, 2 Cups Milk, 1 tbs. Peanut Butter
Cal=581, Fat=19, Carb=32, Pro=73
Meal 2: (1:00) 1 Chicken Breat, 1 Cup Rice
Cal=545, Fat=8, Carb=43, Pro=69
Meal 3: (8:00) 10 oz. Cubed Steak, 1 Baked Potato
Cal=531, Fat=11, Carb=51, Pro=54
Totals: Cal=1657, Fat=39, Carb=126, Pro=196

-blu

blustring
12-13-2004, 08:58 AM
Monday (12-13-04)

Diet:
Meal 1: (6:30 a.m.)-2 Scoops of Nitrean, 2 Cups Milk
Cal=392, Fat=3, Carb=26, Pro=65
Meal 2: (9:00 a.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (11:30)-8 oz Sirloin
Cal=311, Fat=11, Carb=0, Pro=49
Meal 4: (3:00 p.m.)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00) 2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 6 (7:00)-Steak Kabobs, 1 Cup Rice
Cal=465, Fat=8, Carb=56, Pro=40
Daily Totals:Cal=2093, Fat=63, Carb=158, Pro=229

Workout:
Chest
Flat Barbell Bench Press: 180 (8), 185 (6)
Low Incline Dumbell Press: 65 (8), 70 (6)
Assisted Dips: 30 (8), 20 (6)
Back
Assisted Chins: 120 (8), 110 (6)
Deadlifts: 175 (8), 185 (6)
Barbell Rows: 115 (8), 120 (6)
Shrugs: 185 (10)

-blu

Focused70
12-13-2004, 09:03 AM
Nice journal so far.

:spam:

Stash

blustring
12-13-2004, 09:16 AM
Soba: thanks, I'm trying

blustring
12-14-2004, 10:39 AM
Tuesday (12-14-05)


Diet:
Meal 1: (6:30)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (12:00)-8 oz. Cubed Steak
Cal=311, Fat=11, Carb=25, Pro=49
Meal 4: (3:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (6:00)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 6: (7:30)-1.5 Cups Beef Stew
Cal=330, Fat=8, Carb=30, Pro=34
Daily Totals: Cal=1486, Fat=43, Carb=126, Pro=175

No workout today:

-blu

blustring
12-15-2004, 12:49 PM
Wednesday (12-15-04)

Diet:
Meal 1: (6:30)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (12:00)-8 oz. Cubed Steak
Cal=311, Fat=11, Carb=25, Pro=49
Meal 4: (3:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5: (7:30)-Lemon Herb Chicken
Cal=350, Fat=8, Carb=0, Pro=65
Daily Totals: Cal=1617, Fat=43, Carb=97, Pro=230

Workout:
Legs:
Squat: 175 (8), 185 (6)
Hack Squats: 130 (8), 140(6)
Leg Curls: 110 (8), 115 (6)
SLDL: 135 (8), 145 (6)
Standing Calve Raises: 215 (10X4)
ABS:
Crunches: (10X4)@ 40

-blu

blustring
12-16-2004, 08:50 AM
Thursday (12-16-04)

Diet:
Meal 1: (6:30)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (12:00)-10 oz. Chicken Breast
Cal=350, Fat=8, Carb=0, Pro=65
Meal 4: (3:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5:-(7:30)-Lemon Herb Chicken, 1 Cup Rice
Cal=350, Fat=8, Carb=0, Pro=65
Daily Totals: Cal=1548, Fat=37, Carb=113, Pro=185

Workout:
Yesterday's Routine because I didn't go.

-blu

blustring
12-17-2004, 08:19 AM
Friday (12-17-04)

Diet:
Meal 1: (6:30)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (12:00)-10 oz. Chicken Breast, 1/2 Cup Rice
Cal=360, Fat=6, Carb=21, Pro=51
Meal 4: (3:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5:2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 6:-(7:30)-Grilled Chicken, 1 Cup Rice
Cal=462, Fat=6, Carb=43, Pro=53
Daily Totals: Cal=1778, Fat=38, Carb=136, Pro=218

Workout:
I wasn't able to go to the gym yesterday because my wife had to work from 5:00 until 10:00, and I was the only one who could stay home with out daughter. I will be doing my leg routine today, and doing my normal shoulder/bi/tri routine tomorrow (Saturday) morning.

Shoulders:
Military Press: 105(8), 110 (6)
Arnold Press: 30 (8), 35(6)
Triceps:
Narrow Grip Bench Press: 115 (8), 120 (6)
French Press: 55 (8), 60 (6)
Biceps:
Barbell Curls: 70 (8), 75 (6)
Hammers: 35 (10)

-blu

ryuage
12-17-2004, 08:23 AM
your sessions and diet are looking real good.

blustring
12-17-2004, 08:51 AM
ryu- thanks for the support man, it's tough sometimes, but I feel like I'm getting used to it
-blu

blustring
12-21-2004, 07:57 AM
Tuesday (12-21-04)

Diet:
Meal 1: (6:30)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 2: (9:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 3: (12:00)-2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 4: (3:00)-2 slices of whole wheat bread, 2 tbs. Peanut Butter, 1 tbs. sugar free jam
Cal=353, Fat=19, Carb=37, Pro=14
Meal 5:2 Scoops Nitrean
Cal=220, Fat=2, Carb=2, Pro=48
Meal 6:-(7:30)-Beef Stew
Cal=330, Fat=7.6, Carb=30, Pro=34
Daily Totals: Cal=1713, Fat=53, Carb=105, Pro=150

Workout:
missed shoulder/bi/tri workout on Sat., I will make it up today.

fen2zla
01-25-2005, 05:38 AM
Just checking out your journal.

Keep up the good work :thumbup:

Relentless
02-18-2005, 08:32 AM
where are the updates?

are you slacking off and not lifting, or just not posting?

Focused70
02-18-2005, 08:34 AM
Here's some jumbo sized :spam: for you.

http://img207.exs.cx/img207/7347/spam7xs.jpg

:)

Stash