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Avatar
03-13-2001, 04:16 PM
Monday, March 12/2001

Alright, I'll start posting my progress here and hopefully, daily diet journal here.

Currently in a cutting phase.

Stats:
Height = 6'0
Weight = 169 lbs
Body Fat = ~8.5 - 9.5%

2 Month Goal (May 01/2001):
Weight = 160 lbs
Body Fat = 6%

To get there I'll have to lose 9 more lbs. 7 of which must be fat. I want everyone to slap me if I don't achieve my goal. Thanks.

After I get to around 6%, I'll probably maintain that weight until the end of summer (September 01), then go on a mega bulking phase and get to 200+ lbs.

Supplement Plan:
-take 1 multivitamin capsule everyday.
-take 2, 1g capsules of Vitamin C everyday.
-take 1, 400 I.U. capsule of Vitamin E everyday.
-take 4, 250mg capsules of Calcium everyday.
-take 2, 1/2 servings of EAS Simply Protein everyday.
-take 1 EAS Myoplex Plus packet after every workout.

Am going to hold off the Glutamine and Creatine for a while and see how I do.


--------------------------------

Today's Diet:

Meal 1: 3/4 Dry Oats (200,45,15,2)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 300
Carbs = 48g
Protein = 27g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
2/3 cup Brown Rice (135,30,3,1)

Calories = 320
Carbs = 30g
Protein = 36g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 2/3 cup Milk (150,25,13,1)
1 Banana 8'' (125,32,1,1)

Calories = 555
Carbs = 81g
Protein = 56g
Fat = 4g

Meal 4: 4 oz. Chicken (185,0,33,5)
2/3 cup Brown Rice (135,30,3,1)
1/2 Whole-Wheat Pita Bread (107,22,4,1)
Calories = 427
Carbs = 55g
Protein = 40g
Fat = 7g

Meal 5: 2/3 cup Dry Oats (175,40,13,1)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 25g
Fat = 6g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 2057kcal
Carbs = 257g
Protein = 224g
Fat = 32g

Today I ate absolutely perfect. Drank between 16-20 cups of water.

--------------------------------

Weight Lifting:

From 2:00pm-2:45 I worked legs. Set a new PR for squatting. Wasn't able to do SLDLs due to a broken finger so I did Leg Curls for hams instead. Calves were sore like a bugger today which I loved.

Here was my leg workout routine

Squats - 3x7,6,4
Leg Press - 2x9,6
Leg Ext - 1x8
Leg Curls - 3x13,5,7
Standing Calves (drop sets) - 4xFailure

Avatar
03-14-2001, 10:02 AM
Woke up this morning and could clearly see the outlines of a 6-pack again. Haven't seen that baby since last september. WOOHOO!

Only got 8 1/2 hours sleep last night. Darn dog woke me up and I was hoping to sleep in until I got around 10-11 hours.

Diet:

Meal 1: 3/4 Dry Oats (200,45,15,2)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 300
Carbs = 48g
Protein = 27g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
2/3 cup Brown Rice (135,30,3,1)

Calories = 320
Carbs = 30g
Protein = 36g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 2/3 cup Milk (150,25,13,1)
1 Banana 8'' (125,32,1,1)

Calories = 555
Carbs = 81g
Protein = 56g
Fat = 4g

Meal 4: 125g cooked Pasta (160,32,6,1)
4 oz. Chicken (185,0,33,5)

Calories = 345
Carbs = 32g
Protein = 39g
Fat = 6g

Meal 5: 2/3 cup Dry Oats (175,40,13,1)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 25g
Fat = 6g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1975kcal
Carbs = 234g
Protein = 223g
Fat = 31g

Another good eating day. Only difference was in meal 4 I had pasta instead of brown rice. Drank about 18-20 cup of water.

Weightlifting:
Today was chest/bi's. I worked out from 3:50-4:25.

BB Bench 3x5,4,5
BB Incline 2x4,6
DB Flyes 2x7,6
Dips Body Weight 1x12

BB Curls 4xFailure (drop sets)

My strength was a bit down this week. Wasn't able to pull off as many reps. Probably due to my fractured finger. Definately need to get more sleep.

Avatar
03-15-2001, 10:56 AM
Today was a rest day so no weight training or cardio. Got 9 hours sleep plus quick 60 min nap during the afternoon. Felt pretty good. Got between 4-5 litres of water again and all my vitamins. Lately I'm feeling more energy then I have in months so I must be doing something right.

Diet:

Meal 1: 3/4 Dry Oats (200,45,15,2)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 300
Carbs = 48g
Protein = 27g
Fat = 7g

Meal 2: 6 egg whites (100,0,21,0)
1 cup Corn Bran cereal (116,24,2,1)
1/2 cup Milk (45,13,9,0)

Calories = 261
Carbs = 37g
Protein = 31g
Fat = 1g

Meal 3: 4oz. Chicken (185,0,33,5)
2/3 cup Brown Rice (135,30,3,1)

Calories = 320
Carbs = 30g
Protein = 36g
Fat = 6g

Meal 4: 5oz Salmon (292,0,32,17)
100g Baked Potato (109,25,2,0)
1 cup Broccoli (25,5,3,0)

Calories = 426
Carbs = 30g
Protein = 37g
Fat = 17g

Meal 5: 2/3 cup Dry Oats (175,40,13,1)
1 tbsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 25g
Fat = 6g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1762kcal
Carbs = 188g
Protein = 196g
Fat = 39g

I don't think I'm getting enough fat in my diet so I'm going to try and lower my carb intake slightly and raise my fat intake to around 50g.
The atlantic salmon I had in meal 4 was awesome. :)

Avatar
03-16-2001, 09:36 AM
Today I got up at around 9:30, went to the gym right away and did 16 minutes of HIIT cardio on the treadmill. Every minute I would switch between 5.5mph and 11mph. After about 14 minutes of going at 11mph I was almost falling off the machine so I figured it was time for a cooldown.

For the day I got my regular 4-5 litres of water and took all my vitamins.

Sleep: 8.5 hours + 90 min nap (in the early evening). Having problems sleeping in the morning. Still trying to get 9.5-10 hours at night but for some reason am waking up at exactly 9:30 everyday. My body seems to have its own alarm clock.

Diet:

Meal 1: 3/4 Dry Oats (200,45,15,2)
2 tbsp Peanut Butter (100,3,4,8)
1 scp Protein Powder (50,2,10,1)
100g Blackberries (52,13,1,0)

Calories = 402
Carbs = 63g
Protein = 30g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 2/3 cup Milk (150,22,12,1)
1 Banana 8'' (125,32,1,1)

Calories = 555
Carbs = 78g
Protein = 55g
Fat = 4g

Meal 4: 125g cooked Pasta (160,32,6,1)
4 oz. Chicken (185,0,33,5)

Calories = 345
Carbs = 32g
Protein = 39g
Fat = 6g

Meal 5: 2/3 cup Dry Oats (175,40,13,1)
1 tbsp Peanut Butter (100,3,4,8)
1 scp Protein Powder (50,2,10,1)

Calories = 325
Carbs = 45g
Protein = 27g
Fat = 10g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 2129kcal
Carbs = 247g
Protein = 229g
Fat = 39g

Weightlifting:
Today I did Shoulders/Back which I usually don't combine but decided to switch it up a bit this week. Worked out from 3:00-3:40pm. Couldn't perform deads, pullups, or shrugs still, due to my finger.

BB Bentover Rows 3x9,11,10
Seated Cable Rows 2x9,12
Military Press 3x7,6,6
DB Side Raises 4xF,F,F,F (drop-sets)
Rear Raises 2x12,12

Avatar
03-17-2001, 06:07 PM
Diet:

Meal 1: 3/4 Dry Oats (200,45,15,2)
1 tbsp Peanut Butter (100,3,4,8)
1 scp Protein Powder (50,2,10,1)

Calories = 350
Carbs = 50g
Protein = 29g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 2/3 cup Milk (150,22,12,1)
1 Banana 8'' (125,32,1,1)

Calories = 555
Carbs = 78g
Protein = 55g
Fat = 4g

Meal 4: Subway - 12'' Roasted Chicken Sub (608,84,44,11)

Calories = 608
Carbs = 84g
Protein = 44g
Fat = 11g

Meal 5: Protein Bar (270,12,30,6)
Tim Hortons - medium Iced Cappucino (158,34,2,1)
Calories = 428
Carbs = 46g
Protein = 32g
Fat = 7g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 2443kcal
Carbs = 287g
Protein = 194g
Fat = 41g

Friday night I went out of town for a tournament so I had to eat Subway for supper and had a cappucino later that night to stay awake. Didn't get home that night until 3:00am, but I made some $$$ so it was all good. :)


Sleep: 8.5 hours

Water: 5-6 litres

Weightlifting:
Next week I will be starting the muscle media bench press program. Its a 7 week program that is supposed to increase your bench by 25 lbs. I will keep everyone posted on how it turns out.
Went to the gym today to get my 1RM and after doing that I decided I would do tri's as well. Big mistake. During my first set of skulls, I felt a pain shoot up my elbow. I immediately stopped and called it a day. No real harm done I think. I'm feeling alright now.

Avatar
03-18-2001, 02:02 PM
Sleep: 6 hours. Didn't get home Friday night until around 3:00am.

Diet: Today I had a free day and ate anything and everthing I felt like. I would post all the junk food I ate in the day but there was so much that I forget half of it. :)
The good news was I got at least 150g of protein in the day and when I weighed myself the next morning, I hadn't gained any weight. My metabolism must have sky rocketed.

Water: 5-6 liters

Weightlifting: off day

Avatar
03-19-2001, 09:32 AM
Sleep: 9 hours + 1 hour nap (in the evening)

Water: 5-6 liters

Meal 5: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 18g
Fat = 6g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (110,24,2,1)

Calories = 295
Carbs = 24g
Protein = 35g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 2/3 cup Dry Oats (175,40,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 18g
Fat = 6g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1878kcal
Carbs = 212g
Protein = 203g
Fat = 30g

In every meal today I slightly lowered my carb intake by 5-10g. I'm going to try and continue to cut my carbs as over the past week my weight hasn't altered any. Perhaps tomorrow I'll have only egg whites, instead of oatmeal in meal 5. If I do so, that should cut my carbs another 43g and bring them down to around 170g for the day along with another 175kcal deficit.

Weightlifting:

New routine today. Following the Muscle Media Bench Program for the next 7 weeks. Today I worked Legs and Bi's. I altered it a bit to suit my preference. I performed all sets to failure as usual:

Squats - 3x7,6,4
Leg Press - 2x5,6
Leg Curls - 3x10,8,6
Standing Calf Raises - 3x12,8,10

Incline DB Curls - 3x5,6,8
Hammer Curls - 1x6

Haven't performed Biceps work with DBs in a couple months and the next morning following this workout my bi's were actually sore for the first time in a long while.

What I changed in todays routine from what they advised was I did no back workout, since I had done it Thursday, and throughout the 7 weeks they don't recommend doing any calf work. I personally like my calves and will continue to work them.

Other than that they advise to work every upper body muscle, twice per week. This is going to take a little getting used to as I've been working every muscle only once per week for the last 6 months.

Avatar
03-20-2001, 11:53 AM
Sleep: 9 hours + 1 hour nap (after meal 4)

Water: 5-6 liters

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 18g
Fat = 6g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (110,24,2,1)

Calories = 295
Carbs = 24g
Protein = 35g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 2/3 cup Dry Oats (175,40,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)
6 Egg Whites (100,0,21,0)

Calories = 375
Carbs = 43g
Protein = 39g
Fat = 6g

Meal 5: 9 Egg Whites (150,0,32,0)
Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1815kcal
Carbs = 186g
Protein = 218g
Fat = 24g

----------------------------

Weightlifting: Chest/Shoulders/Triceps (3:20-3:55)

BB Bench 4x6,5,4,4
Arnold Press 3x8,7,6
EZ Skulls 3x8,7,6

Avatar
03-21-2001, 09:48 AM
Sleep: 8 hours

Water: 5-6 liters

Cardio: Got up at 9:45am and went straight to the gym and did 25 min on the treadmill. 15 of these minutes were HIIT. Every minute I would switch back and forth between 5.5mph and 11mph. After the cardio I stretched well and worked abs for 20 minutes.

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (50,2,10,1)

Calories = 275
Carbs = 43g
Protein = 18g
Fat = 6g

Meal 2: 1 whole-wheat Bagel (216,43,8,1)
1 Whole Egg (92,1,6,7)
6 Egg Whites (100,0,21,0)

Calories = 408
Carbs = 44g
Protein = 35g
Fat = 8g

Meal 3: 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (110,24,2,1)
1/2 whole-wheat Pita (107,22,4,1)

Calories = 402
Carbs = 46g
Protein = 39g
Fat = 7g

Meal 4: 1 Protein Bar(280,12,32,5)
25g Almonds (145,5,5,13)

Calories = 425
Carbs = 17g
Protein = 37g
Fat = 18g

Meal 5: (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1690kcal
Carbs = 150g
Protein = 169g
Fat = 41g

Yesterday I had to go out of town again so I ate meal 4 and 5 on the road. It worked out perfect though. I ate almost exactly every 3 hours throughout the entire day, kep my calories low, managed to keep my carbs to 150g, and upped my dietary fat slightly.

I think I may pick up some Flax Seed Oil again and supplement my diet with 1 tbsp / day. My only problem with that is I would have to cut my carbs even further to stay under 1900kcal. We'll have to see.

Avatar
03-22-2001, 10:15 AM
Sleep: 8.5 hours + 1 hour nap (after meal 4)

Water: 5-6 liters

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 9 Egg Whites (150,0,32,0)
Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1845kcal
Carbs = 176g
Protein = 230g
Fat = 25g

----------------------------

Weightlifting: Back/Biceps (3:20-4:00)

I haven't done deads in 3 weeks but still managed to up my poundage by 10 in the second set, and 15 in the last for a new PR.

Deadlifts 3x7,5,1
Seated Cable Rows 3x7,8,10
Barbell Curls 4x3,4,5,11 (drop-sets)

Avatar
03-23-2001, 09:27 AM
Sleep: 9.5 hours (had to send my dog to the dungeon since she woke up earlier than I this morning, and wouldn't let me go back to sleep)

Water: 5-6 liters

Cardio: Got up at 9:45am, went to the gym and jogged for 35 minutes on the treadmill at a pace of 6.5mph. Light cardio but it felt good.

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2: 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (110,24,2,1)
50g Broccoli (14,3,2,0)

Calories = 309
Carbs = 27g
Protein = 37g
Fat = 6g

Meal 3: 1 Protein Bar (260,6,30,5)
25g Almonds(15) (145,5,5,13)

Calories = 425
Carbs = 11g
Protein = 35g
Fat = 18g

Meal 4: 4oz Chicken (185,0,33,5)
25g Almonds(15) (145,5,5,13)

Calories = 330
Carbs = 5g
Protein = 38g
Fat = 18g

Meal 5: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 283
Carbs = 43g
Protein = 18g
Fat = 6g


Meal 6: (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1867kcal
Carbs = 129g
Protein = 196g
Fat = 57g

Was out of town for almost the entire day again. I bought a box of Designer Protein Chocolate Bars at one Savannah's partner stores. Boy are those good. :)
And I brought with me 8oz of chicken, 50g broccoli, 1/2 cup rice, and 50g of almonds. I ate clean all day, had my calories perfect, my carbs at an all-time low, and my dietary fat fairly high. Had nearly a perfect dieting day.

Avatar
03-24-2001, 09:11 AM
Current Weight : 165.5 lbs
11 days ago when I last weighed myself I was 169lbs, so that is a 2.5 lb drop in a week and a half. Right on target I think.

Sleep: 8 hours

Water: 5 liters

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: Subway - 12'' Roasted Chicken Sub (608,84,44,11)

Calories = 608
Carbs = 84g
Protein = 44g
Fat = 11g

Meal 5: 1 Protein Bar (260,6,30,5)
25g Almonds(15) (145,5,5,13)

Calories = 425
Carbs = 11g
Protein = 35g
Fat = 18g


Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 2415kcal
Carbs = 245g
Protein = 239g
Fat = 48g

Was out of town once again tonight. Busy week. I ate subway for meal 4 but kept it healthy (whole-wheat bread, chicken, lettuce, tomato, light mustard) and ate meal 5 on the road. For being away from home most of the week, I ate pretty good.

-----------------------------

Weightlifting: Trained Chest/Shoulders/Triceps today from 3:30-4:20. Today in the program I was to bench heavier with low reps.

BB Bench 5x3,3,1,1,1N
DB Side Raises 3x8,8,8
EZ Skulls 3x8,8,8

Avatar
03-25-2001, 09:40 AM
Sleep: 9.5

Water: 4 liters

Diet: Had my regular "Saturday Cheat Day". Probably ate about 4k-5k kcal of junk all day like Pizza, Wendy's, cereal, etc. and felt like crap by the end of the day. Still managed to get in at least 150g of protein.

Oh well, it was good for my metabolism and I'll be back to my strict diet sunday.

Weightlifting: Off

Avatar
03-26-2001, 11:41 AM
Sleep: 9 hours

Water: 5-6 liters

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 4oz Chicken (185,0,33,5)
1cup White Beans (196,36,16,1)

Calories = 381
Carbs = 36g
Protein = 49g
Fat = 6g

Meal 5: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g


Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1913kcal
Carbs = 186g
Protein = 241g
Fat = 25g

-----------------------------

Weightlifting: Trained Legs/Bi's today from 3:05-4:07. Was feeling low on energy. Probably from the cheat day yesterday.

Squats 3x7,6,5
Leg Press 2x4,9
DB SLDL 2x8,7
Leg Curls 2x7,4
Standing Calf Raises 3x13,11,12
Incline DB Curls 3x9,6,7
Hammer Curls 1x10

heathj
03-26-2001, 06:25 PM
Avatar..cheat days are bad! :) Start putting your lift weight so we can all see your progress in your lifts :)

Avatar
03-27-2001, 10:13 AM
Sleep: 9 3/4 hours (most sleep I've gotten in nearly a year)

Water: 5-6 liters

Weightlifting: Today I worked Chest/Shoulders/Tri's

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 4oz Salmon (205,0,29,9)
100g Baked Potato(109,23,4,0)
100g Carrots (38,8,1,0)

Calories = 352
Carbs = 31g
Protein = 34g
Fat = 9g

Meal 5: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1884kcal
Carbs = 181g
Protein = 226g
Fat = 28g

-------------------------------

Heathj, as I told you last night, my main goal is losing bodyfat so my lifts have not been progressing as quickly in the gym lately as they have in the past. When I start bulking again, I'll probably post my lifts for motivation as they go up much easier then.

Avatar
03-28-2001, 08:49 AM
Sleep: 9 hours + 1 hour nap (after meal 2)

Water: 5-6 liters

Cardio: Did 30 minutes of moderate intensity (6.0mph) with a few interval bursts to keep my heart rate guessing on the treadmill this morning on an empty stomach. Then unfortunately, had to jog another 20 minutes during school which was in the afternoon. So I probably burned too many calories today from cardio.

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)
1/2 cup low-fat Cottage Cheese (100,7,15,1)

Calories = 440
Carbs = 52g
Protein = 43g
Fat = 8g

Meal 2: 4oz. Chicken (185,0,33,5)
4oz. Salmon (207,0,29,9)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 529
Carbs = 29g
Protein = 38g
Fat = 6g

Meal 3: 125g whole-wheat Pasta (160,32,6,1)
6oz Chicken (278,0,50,7)

Calories = 438
Carbs = 32g
Protein = 56g
Fat = 8g

Meal 4: 12 Egg Whites (200,0,42,0)

Calories = 200
Carbs = 0g
Protein = 42g
Fat = 0g

Meal 5 (before bed): 1 can Tuna (180,0,40,2)

Calories = 180
Carbs = 0g
Protein = 40g
Fat = 2g

Today's Totals:
Calories = 1787kcal
Carbs = 113g
Protein = 229g
Fat = 24g

-------------------------------

Because I didn't work out today I only ate 5 meals but still had them every 3 hours. I made sure I ate larger portions in almost all the meals to make up for the calorie loss. Today I set an all time low for carbs at 113g while maintaining 229g of protein. Overall a good day.

Avatar
03-29-2001, 08:57 AM
Sleep: 8 3/4 hours + 75 min nap (after meal 4)

Water: 5 liters

Weightlifting: Today I worked Back/Biceps

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 5: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1819kcal
Carbs = 195g
Protein = 209g
Fat = 25g

-------------------------------

Avatar
03-30-2001, 09:19 AM
Sleep: 9 hours

Water: 5 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 5oz. Chicken (231,0,41,6)
1/2 cup Brown Rice (109,24,2,1)

Calories = 340
Carbs = 24g
Protein = 43g
Fat = 7g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1810kcal
Carbs = 171g
Protein = 224g
Fat = 25g

-------------------------------

Avatar
04-03-2001, 10:40 AM
Haven't updated this journal for the past 3 days. Been out of town all weekend and haven't been eating the best. I am back on my strict diet now though.

Sleep: 9 hours + 2 hour nap (after work-out)

Water: 5 liters

Weightlifting: Chest/Shoulders/Triceps

Meal 5: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (110,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 323
Carbs = 29g
Protein = 38g
Fat = 6g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 6 (before bed): 4oz. Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1776kcal
Carbs = 176g
Protein = 214g
Fat = 25g

Avatar
04-04-2001, 09:13 AM
Sleep: 10 hours + 1 hour nap (in the afternoon)

Water: 4-5 liters

Cardio: 25 minutes in the morning before meal 1. Low intensity jog (6.0mph) on treadmill.

Diet:

Meal 1: 3/4 Dry Oats (200,44,7,2)
1 tbsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 365
Carbs = 49g
Protein = 29g
Fat = 8g

Meal 2: 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)
2 Whole Eggs (150,1,13,9)

Calories = 472
Carbs = 30g
Protein = 51g
Fat = 15g

Meal 3: 6oz Salmon (308,0,44,14)
100g Baked Potato(109,23,4,0)
100g Carrots (38,8,1,0)
1/4 cup low-fat Cottage Cheese (50,4,8,1)

Calories = 505
Carbs = 35g
Protein = 57g
Fat = 15g

Meal 4: 12 Egg Whites (200,0,42,0)

Calories = 200
Carbs = 0g
Protein = 42g
Fat = 0g

Meal 5 (before bed): 125g Turkey Breast (138,0,28,2)

Calories = 138
Carbs = 0g
Protein = 28g
Fat = 2g

Today's Totals:
Calories = 1680kcal
Carbs = 114g
Protein = 207g
Fat = 40g

Avatar
04-05-2001, 01:48 PM
Sleep: 9 hours + 75 min nap (after meal 4)

Water: 5-6 liters

Weightlifting: Back/Biceps/Calves

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2: 4oz Salmon (205,0,29,9)
150g Baked Potato(109,23,4,0)
100g Broccoli (28,5,3,0)
1/4 cup low-fat Cottage Cheese (50,4,8,1)

Calories = 392
Carbs = 32g
Protein = 44g
Fat = 10g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 1 cup White Beans (147,27,12,1)
4 oz. Chicken (185,0,33,5)

Calories = 332
Carbs = 27g
Protein = 45g
Fat = 6g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)

Calories = 175
Carbs = 0g
Protein = 28g
Fat = 5g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1889kcal
Carbs = 180g
Protein = 223g
Fat = 34g

Avatar
04-06-2001, 09:42 AM
Sleep: 8 1/2 hours

Water: 5 liters

Cardio: 25 minutes HIIT (6.2 to 10.2)

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2: 4oz. Chicken (185,0,33,5)
2 Whole Eggs (150,1,13,9)
17g Almonds (100,3,3,9)
1 tsp PB (50,1,2,4)

Calories = 485
Carbs = 5g
Protein = 51g
Fat = 27g

Meal 1: 3/4 Dry Oats (200,44,7,2)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Powder (58,1,10,2)
50g Turkey Breast (65,0,12,1)

Calories = 423
Carbs = 47g
Protein = 33g
Fat = 13g

Meal 4: 4oz Chicken (185,0,33,5)
25g Almonds(15) (145,5,5,13)

Calories = 330
Carbs = 5g
Protein = 38g
Fat = 18g


Meal 5 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1755kcal
Carbs = 103g = 23%
Protein = 181g = 41%
Fat = 70g = 36%

As you can see, I significantly lowered my carb intake for the day and raised my fat intake. I'll probably eat similar to this on non-training days. On weight days I'll still have a good amount of carbs as it mostly will come from my post-workout meal.

Avatar
04-09-2001, 10:27 AM
Sleep: 9 1/2 hours

Water: 6 liters

Weightlifting: Legs/Biceps

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
2 Whole Eggs (150,2,14,10)
1 tsp Peanut Butter (50,1,2,4)

Calories = 385
Carbs = 3g
Protein = 49g
Fat = 19g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)

Calories = 175
Carbs = 1g
Protein = 28g
Fat = 5g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1913kcal
Carbs = 152g = 32%
Protein = 223g = 46%
Fat = 47g = 22%

Avatar
04-10-2001, 12:15 PM
Sleep: 8 1/2 hours

Water: 6 liters

Current Weight: 166lbs

Weightlifting: Chest/Shoulders/Triceps

Cardio: Treadmill for 30 minutes, in the morning on an empty stomach. Fast walk at 4.5mph, incline = 1.0.
300 calories burnt.

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
2 Whole Eggs (150,2,14,10)
1 tsp Peanut Butter (50,1,2,4)

Calories = 385
Carbs = 3g
Protein = 49g
Fat = 19g


Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1 Banana 8'' (125,32,1,1)

Calories = 540
Carbs = 76g
Protein = 54g
Fat = 4g

Meal 4: 4oz Salmon (205,0,29,9)
150g Baked Potato(109,23,4,0)
100g Broccoli (28,5,3,0)
1/4 cup low-fat Cottage Cheese (50,4,8,1)

Calories = 392
Carbs = 32g
Protein = 44g
Fat = 10g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)

Calories = 175
Carbs = 1g
Protein = 28g
Fat = 5g

Meal 5 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 2009kcal
Carbs = 158g = 31%
Protein = 234g = 47%
Fat = 50g = 22%

Avatar
04-11-2001, 09:46 AM
Sleep: 9 1/2 hours

Water: 6 liters

Cardio: Stationary bike for 10 minutes + Treadmill for 20 minutes, in the morning on an empty stomach.
Fast walk at 4.5mph, incline = 2.0.
Total calories burnt = 300

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2: 4oz Salmon (205,0,29,9)
4oz. Chicken (185,0,33,5)
100g Broccoli (28,5,3,0)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 518
Carbs = 7g
Protein = 69g
Fat = 22g

Meal 3: 8oz Eye of Round Steak (397,0,66,13)
150g Baked Potato(109,23,4,0)
100g Carrots (38,8,1,0)

Calories = 544
Carbs = 31g
Protein = 71g
Fat = 13g

Meal 4: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,6,5)
1 tbsp Flax Seed Oil (135,0,0,15)

Calories = 310
Carbs = 1g
Protein = 27g
Fat = 20g

Meal 5 (before bed): 100g Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1872kcal
Carbs = 85g = 18%
Protein = 221g = 47%
Fat = 68g = 33%

Got 85g of carbs in today. I think this is the lowest amount of carbs I've had in 10 years. I'm feeling a bit leaner this morning too.
Also implemented Flax Seed Oil back into my diet. I'll be taking 1-2 tsps / day until the 250ml bottle runs out (which won't be long).

Avatar
04-12-2001, 11:57 AM
Sleep: 8 1/2 hours

Water: 6 liters

Weightlifting: Back/Biceps/Calves

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 Bagel (108,22,4,1)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 393
Carbs = 24g
Protein = 41g
Fat = 14g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 381
Carbs = 26g
Protein = 38g
Fat = 13g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1995kcal
Carbs = 157g = 32%
Protein = 214g = 43%
Fat = 56g = 25%

Avatar
04-13-2001, 12:33 PM
Sleep: 10 hours

Water: 6 liters

Cardio: Fast walk on treadmill for 30 minutes, in the morning on an empty stomach.
225 calories burnt.
Treadmill again after meal 4. 15 minute fast walk.
150 calories burnt.

Diet:
Meal 1: 3/4 Dry Oats (200,44,7,2)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 415
Carbs = 50g
Protein = 31g
Fat = 12g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g


Meal 3: 4oz. Chicken (185,0,33,5)
2 Whole Eggs (150,2,14,10)

Calories = 335
Carbs = 2g
Protein = 47g
Fat = 15g

Meal 4: 12'' Roasted Chicken Sub (608,84,44,11)
Tim Hortons - medium Iced Cappucino(158,34,2,1)

Calories = 766
Carbs = 118g
Protein = 46g
Fat = 12g

Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Powder (50,2,10,1)

Calories = 325
Carbs = 44g
Protein = 20g
Fat = 10g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 2396kcal
Carbs = 251g = 42%
Protein = 184g = 31%
Fat = 61g = 23%

Was bad in meal 4. Family talked me into having subway with them and a cappucino afterwards since its easter weekend. Semi-cheat meal I guess. I felt guilty so after my meal I went for 15 more minutes of cardio at the gym. I'm still progressing well so it shouldn't hurt my goals for the summer.

Avatar
04-14-2001, 07:03 PM
Sleep: 8 1/2 hours

Water: 6 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:
Meal 1(post-WO): 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 390
Carbs = 46g
Protein = 30g
Fat = 11g

Meal 2 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 3: 2 cups Cottage Cheese (200,13,30,3)
1/2 Bagel (108,22,4,1)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 12g

Meal 4: 3/4 cup White Beans (110,20,9,1)
4 oz. Chicken (185,0,33,5)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 363
Carbs = 20g
Protein = 42g
Fat = 13g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 2009kcal
Carbs = 158g = 31%
Protein = 220g = 44%
Fat = 53g = 24%

Avatar
04-17-2001, 09:19 AM
Sleep: 9 hours + 90 min nap (after workout)

Water: 6 liters

Cardio: jogged/walked for 30 min on the treadmill in the morning before meal 1.
Calories Burnt ~ 300

Weightlifting: Chest/Shoulders

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 348
Carbs = 35g
Protein = 29g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
2 Whole Eggs (150,2,14,10)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 403
Carbs = 2g
Protein = 47g
Fat = 22g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1895kcal
Carbs = 124g = 26%
Protein = 219g = 46%
Fat = 57g = 27%

-------------------------------

Boy was I bad easter weekend. I haven't seen my stomach so big in months and I had put on a few lbs.

I'm making a 5 day goal to eat absolutely perfect and limit my carbs as best as I can. As well, I'll be doing 4 sessions of cardio this week, instead of my regular 2-3. Monday was the first day, and it was perfect. 4 days to go.

Avatar
04-18-2001, 09:09 AM
Sleep: 9 hours + 90 min nap (after meal 2)

Cardio: Jog/Walk for 30 minutes on treadmill before meal 1.
Calories Burnt ~ 300

Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)
100g Turkey Breast (110,0,24,2)

Calories = 458
Carbs = 35g
Protein = 53g
Fat = 13g

Meal 2: 4oz. Chicken (185,0,33,5)
1/2 Bagel (108,22,4,1)
1 tbsp Peanut Butter (100,2,4,8)
1 tsp Flax Seed Oil (68,0,0,7)
50g Turkey Breast (55,0,12,1)
100g Broccoli (28,5,3,0)

Calories = 544
Carbs = 29g
Protein = 53g
Fat = 22g

Meal 3: 5oz Eye of Round Steak (248,0,41,8)
150g Baked Potato(109,23,4,0)
100g Carrots (38,8,1,0)

Calories = 395
Carbs = 31g
Protein = 46g
Fat = 8g

Meal 4: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,6,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 27g
Fat = 12g

Meal 5: 150g Turkey Breast (165,0,36,3)
1 tbsp A1 Sauce (30,8,0,0)

Calories = 195
Carbs = 8g
Protein = 36g
Fat = 3g

Today's Totals

Calories = 1835
Carbs = 104g = 22%
Protein = 215g = 47%
Fat = 58g = 28%

Yaz
04-18-2001, 04:01 PM
You're really sticking to it. How have your results been so far for fat loss? I'm 156 lbs, and I am cutting at the 1800+ kcal you are using. Though I am on an ECA as well, and my cardio is 45 minutes getting down and sweaty 4x per week on an empty stomach, first thing in the AM.

Avatar
04-19-2001, 09:36 AM
Sleep: 8 1/2 hours + 90 min nap (after workout)

Water: 6 liters

Weightlifting: Back/Bi's/Calves

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 348
Carbs = 35g
Protein = 29g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1 tbsp Peanut Butter (100,2,4,8)
1/2 Bagel (108,22,4,1)
100g Broccoli (28,5,3,0)

Calories = 421
Carbs = 29g
Protein = 44g
Fat = 14g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 4: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Powder (58,2,10,1)
50g Turkey Breast (55,0,12,1)

Calories = 346
Carbs = 33g
Protein = 31g
Fat = 11g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1963kcal
Carbs = 158g = 32%
Protein = 214g = 44%
Fat = 53g = 24%

--------------------------------

I find when I have a source of carbs before my workout, I have more energy. Over the past few weeks I've tried some fat for the energy source instead, but haven't been able to produce the same intensity and strength. Ate 1/2 a bagel today about 75 minutes before, and had a terrific workout.

Yaz - Currently at around 166. Bf I would estimate at around 9.5%. In the mornings, my waist is 32 1/4" (inch below belly-button) and dropping every week, and I can see my 6-pack under the right lighting. I would be doing better if I didn't have a full cheat day saturday, but its ok since I have lots of time to get down to 6-8% for summer. I'm still enjoying life :)
When I started cutting I weighed 185 with bf ~ 14% but I started my diet right off the bat with under 2000 calories. Big mistake. So for the first month I lost too much muscle along with the fat. I seem to now have my diet down perfect though.

Avatar
04-20-2001, 09:02 AM
Sleep: 9 3/4 hours

Water: 6 liters

Cardio: 10 minutes on stationary bike + 10 minute jog on treadmill + 15 min walk on treadmill
Calories Burnt ~ 300

Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)
100g Turkey Breast (110,0,24,2)

Calories = 458
Carbs = 35g
Protein = 53g
Fat = 13g

Meal 2: 1 cup Cottage Cheese (200,13,30,3)
1/2 Bagel (108,22,4,1)
1 tbsp Peanut Butter (100,2,4,8)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 476
Carbs = 37g
Protein = 38g
Fat = 19g

Meal 3: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Powder (58,2,10,1)
50g Turkey Breast (55,0,12,1)

Calories = 346
Carbs = 33g
Protein = 31g
Fat = 11g

Meal 4: 6 Egg Whites (100,0,21,0)
2 Whole Egg (150,2,14,10)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 318
Carbs = 2g
Protein = 35g
Fat = 17g

Meal 5: 150g Turkey Breast (165,0,36,3)
1 tbsp A1 Sauce (30,8,0,0)

Calories = 195
Carbs = 8g
Protein = 36g
Fat = 3g

Today's Totals

Calories = 1793
Carbs = 115g = 26%
Protein = 193g = 43%
Fat = 63g = 32%

Avatar
04-21-2001, 07:33 PM
Sleep: 5 hours + 115 min nap (after meal 4)

Water: 6 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Powder (58,2,10,2)
50g Turkey Breast (55,0,12,1)

Calories = 388
Carbs = 44g
Protein = 32g
Fat = 11g

Meal 2 (pre-WO): 4oz. Chicken (185,0,33,5)
1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
2 scp Protein Powder (115,4,20,2)

Calories = 533
Carbs = 35g
Protein = 62g
Fat = 16g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g


Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 2065kcal
Carbs = 166g = 32%
Protein = 237g = 46%
Fat = 45g = 20%

Avatar
04-24-2001, 12:49 PM
Sleep: 9 hours + 60 min (after meal 4)

Water: 6 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Natural Peanut Butter (100,2,4,8)
1 scp Protein Whey Powder (58,2,10,1)
50g Turkey Breast (55,0,12,1)

Calories = 346
Carbs = 33g
Protein = 31g
Fa = 11g

Meal 2 (pre-WO): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4" (63,16,0,0)
5g Glutamine (20,0,5,0)

Calories = 498
Carbs = 60g
Protein = 58g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 309
Carbs = 32g
Protein = 17g
Fat = 13g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)
Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals

Calories = 1817
Carbs = 183g
Protein = 185g
Fat = 42g

Avatar
04-25-2001, 02:34 PM
Sleep: 9 hours + 60 min (after meal 3)

Water: 6 liters

Cardio: Jog/Walk for 30 min on treadmill before meal 1.
Calories Burnt ~ 250

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Natural Peanut Butter (100,2,4,8)
1 scp Protein Whey Powder (58,2,10,1)
100g Turkey Breast (110,0,24,2)

Calories = 391
Carbs = 33g
Protein = 43g
Fat = 12g

Meal 2: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
1/2 cup Cottage Cheese (100,7,15,1)

Calories = 341
Carbs = 39g
Protein = 32g
Fat = 7g

Meal 3: 4oz Salmon (256,0,36,11)
100g Broccoli (28,5,3,0)
100g Carrots (38,8,1,0)
150g Baked Potato(109,23,4,0)

Calories = 431
Carbs = 36g
Protein = 44g
Fat = 11g

Meal 4: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
1 tsp Flax Seed Oil (68,0,0,7)
50g Turkey Breast (55,0,12,1)

Calories = 364
Carbs = 32g
Protein = 29g
Fat = 14g

Meal 5 (before bed): 150g Turkey Breast (165,0,36,3)
Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals

Calories = 1692
Carbs = 140g = 33%
Protein = 184g = 43%
Fat = 47g = 25%

Avatar
04-26-2001, 12:20 PM
Sleep: 9 hours

Water: 6 liters

Weightlifting: Back/Biceps/Calves

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
50g Turkey Breast (55,0,12,1)

Calories = 296
Carbs = 32g
Protein = 29g
Fat = 7g

Meal 2 (pre-WO): 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
10oz Iced Cappucino (158,34,2,1)

Calories = 573
Carbs = 78g
Protein = 55g
Fat = 4g

Meal 4: 4oz. Chicken (185,0,33,5)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)

Calories = 322
Carbs = 29g
Protein = 38g
Fat = 6g

Meal 5: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 5 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1967kcal
Carbs = 208g = 42%
Protein = 206g = 42%
Fat = 34g = 16%

Avatar
04-27-2001, 09:43 AM
Sleep: 8 hours

Water: 5 liters

Cardio: Jog/Walk for 30 min on treadmill before meal 1.
Calories Burnt ~ 300

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
100g Turkey Breast (110,0,24,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 419
Carbs = 33g
Protein = 43g
Fat = 12g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 4oz Salmon (205,0,29,9)
1/2 cup Brown Rice (109,24,2,1)
100g Broccoli (28,5,3,0)
50g Carrots (19,4,1,0)

Calories = 361
Carbs = 33g
Protein = 36g
Fat = 10g

Meal 4: 4oz Chicken Breast (185,0,33,5)
25g Almonds - 15 (149,5,6,13)

Calories = 334
Carbs = 5g
Protein = 39g
Fat = 18g

Meal 5 (before bed): 150g Turkey Breast (165,0,36,3)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 233
Carbs = 0g
Protein = 36g
Fat = 10g

Today's Totals

Calories = 1755
Carbs = 108g = 25%
Protein = 192g = 44%
Fat = 61g = 31%

Avatar
04-28-2001, 08:34 AM
Sleep: 9 hours

Water: 6 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
50g Turkey Breast (55,0,12,1)

Calories = 296
Carbs = 32g
Protein = 29g
Fat = 7g

Meal 2 (pre-WO): 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)
1/2 Banana 4'' (63,16,0,0)

Calories = 478
Carbs = 60g
Protein = 53g
Fat = 4g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 309
Carbs = 32g
Protein = 17g
Fat = 13g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1914kcal
Carbs = 187g = 39%
Protein = 199g = 42%
Fat = 43g = 20%

Avatar
05-01-2001, 09:42 AM
Sleep: 9 1/2 hours + 60 min nap (after meal 3)

Water: 6 liters

Weightlifting: Chest/Shoulders

Diet:
Meal 1(pre-WO): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)

Calories = 415
Carbs = 44g
Protein = 53g
Fat = 3g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1730kcal
Carbs = 140g = 32%
Protein = 198g = 46%
Fat = 40g = 21%

Avatar
05-02-2001, 08:40 AM
Sleep: 7 1/2 hours + 2 hours (after meal 2)

Water: 6 liters

Cardio: Fast Walk for 30 min on treadmill before meal 1.
Calories Burnt ~ 350

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
100g Turkey Breast (110,0,24,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 419
Carbs = 32g
Protein = 41g
Fat = 15g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 4oz Salmon (205,0,29,9)
150g Baked Potato(109,23,4,0)
100g Broccoli (28,5,3,0)
50g Carrots (19,4,1,0)
1/4 cup Cottage Cheese (50,3,8,1)

Calories = 411
Carbs = 35g
Protein = 46g
Fat = 10g

Meal 4: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 5 (before bed): 150g Turkey Breast (165,0,36,3)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 233
Carbs = 0g
Protein = 36g
Fat = 10g

Today's Totals

Calories = 1714
Carbs = 105g = 24%
Protein = 189g = 44%
Fat = 58g = 30%

-----------------------------------

Well its May 1st, and I'm hovering at around 9.0-9.5% bf @ 165lbs. In the mornings I have a 31 1/4 - 31 3/4'' waist and under the right lighting I have a full 6-pack. I was hoping that by now I would be
6-7% but I learned if you want to get that lean you better not have any cheat day (or the types I've had).
I've cut calories back a bit more, and starting in two weeks, on cheat days I'm gonna try to make them last only half the day (starting at 5:00pm instead of 10:00am for example). By doing this I'll hopefully be able to get to 7-8% by mid June.

Avatar
05-04-2001, 11:02 PM
Sleep: 8 1/2 hours

Water: 6 liters

Cardio: Fast Walk for 30 min on treadmill before meal 1.
Calories Burnt ~ 350

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Natural Peanut Butter (50,1,2,4)
1 scp Protein Whey Powder (58,2,10,1)
100g Turkey Breast (110,0,24,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 419
Carbs = 32g
Protein = 41g
Fat = 15g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 4oz Chicken Breast (185,0,33,5)
100g Broccoli (28,5,3,0)
2 Whole Eggs (150,1,14,10)

Calories = 363
Carbs = 6g
Protein = 50g
Fat = 15g

Meal 4: 4oz Chicken Breast (185,0,33,5)
25g Almonds (145,5,5,13)

Calories = 330
Carbs = 5g
Protein = 38g
Fat = 18g

Meal 5 (before bed): 150g Turkey Breast (165,0,36,3)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 233
Carbs = 0g
Protein = 36g
Fat = 10g

Today's Totals

Calories = 1753
Carbs = 80g = 18%
Protein = 203g = 46%
Fat = 69g = 35%

-----------------------------------

Computer has been broke for a few days so I haven't been able to update this lately. Just got it back tonight.

Avatar
05-07-2001, 08:46 AM
Sleep: 8 1/2 hours + 2 1/2 hour (after meal 4)

Water: 6 liters

Weightlifting: Legs/Biceps

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (pre-WO): 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3 (post-WO): 1 Myoplex (280,24,42,2)
1 1/2 cup Milk (135,20,11,1)

Calories = 415
Carbs = 44g
Protein = 53g
Fat = 3g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 381
Carbs = 26g
Protein = 38g
Fat = 13g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1798kcal
Carbs = 140g = 31%
Protein = 213g = 46%
Fat = 47g = 23%

Avatar
05-08-2001, 10:07 AM
Sleep: 9 1/2 hours + 1 hour (after meal 3)

Water: 6 liters

Weightlifting: Chest/Shoulders/Triceps

Diet:
Meal 1 (pre-WO): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (post-WO): 1 Myoplex (280,24,42,2)
1/2 Banana 4'' (63,16,0,0)

Calories = 343
Carbs = 40g
Protein = 42g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g


Meal 4: 3/4 cup White Beans (136,24,9,1)
4 oz. Chicken (185,0,33,5)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 389
Carbs = 20g
Protein = 42g
Fat = 13g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1734kcal
Carbs = 130g = 30%
Protein = 191g = 44%
Fat = 46g = 24%

Avatar
05-09-2001, 08:42 AM
Sleep: 9 1/2 hours

Water: 6 liters

Cardio: Fast Walk for 30 min on treadmill before meal 1.
Calories Burnt ~ 300

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tbsp Peanut Butter (100,2,4,8)
1 scp Protein Whey Powder (58,2,10,1)
100g Turkey Breast (110,0,24,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 469
Carbs = 33g
Protein = 43g
Fat = 19g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
50g carrots (19,4,1,0)
1 Whole Eggs (75,1,6,5)
2 tbsp salad dressing (44,1,0,4)

Calories = 335
Carbs = 8g
Protein = 41g
Fat = 14g

Meal 4: 4oz Chicken Breast (185,0,33,5)
25g Almonds (145,5,5,13)

Calories = 330
Carbs = 5g
Protein = 38g
Fat = 18g

Meal 5 (before bed): 1 can Tuna (127,0,29,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 195
Carbs = 0g
Protein = 29g
Fat = 8g

Today's Totals

Calories = 1737
Carbs = 83g = 19%
Protein = 189g = 43%
Fat = 70g = 36%

Avatar
05-10-2001, 08:50 AM
Sleep: 9 hours

Water: 5 liters

Weightlifting: Back/Biceps/Calves

Diet:
Meal 1 (pre-WO): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (post-WO): 1 Myoplex (280,24,42,2)
1 Banana 4'' (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (44,1,0,4)
50g carrots (19,4,1,0)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 328
Carbs = 7g
Protein = 35g
Fat = 16g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 100g Turkey Breast (110,0,24,2)

Calories = 110
Carbs = 0g
Protein = 24g
Fat = 2g

Today's Totals:
Calories = 1735kcal
Carbs = 133g = 31%
Protein = 185g = 44%
Fat = 49g = 25%

Avatar
05-15-2001, 10:49 AM
Sleep: 9 hours

Water: 6 liters

Training: Off day

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 19g
Fat = 6g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
3/4 cup Low-fat Cottage Cheese (150,10,23,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 358
Carbs = 34g
Protein = 31g
Fat = 11g

Meal 3: 100g Turkey Breast (110,0,24,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 178
Carbs = 0g
Protein = 24g
Fat = 9g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (44,1,0,4)
50g carrots (19,4,1,0)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 328
Carbs = 7g
Protein = 35g
Fat = 16g

Meal 5: 6 Egg Whites (100,0,21,0)
1 Whole Egg (75,1,7,5)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 243
Carbs = 1g
Protein = 28g
Fat = 12g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1475kcal
Carbs = 74g = 20%
Protein = 166g = 45%
Fat = 55g = 34%

-------------------------------

I won the Ontario Junior 9-ball Championship :cool: on saturday so I partied for the rest of the weekend and didn't feel like eating much on monday. I'm retaining so much water right now I look like the goodyear blimp (well not quite). ;)
I'm also taking a week of weights to rest my body, and to start practice preparations for the Canadian 9-ball/Snooker Championships in June.

Avatar
05-16-2001, 09:26 AM
Sleep: 9 hours + 90 min nap (after meal 4)

Water: 6 liters

Cardio: 20 min jog + 5 min walk
Calories burnt ~ 250

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 19g
Fat = 6g

Meal 2: 9 Egg Whites (150,0,32,0)
1 Whole Egg (75,1,7,5)
1 Banana 8'' (125,32,1,0)

Calories = 350
Carbs = 33g
Protein = 40g
Fat = 5g

Meal 3: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 310
Carbs = 8g
Protein = 35g
Fat = 14g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 9 Egg Whites (150,0,32,0)
2 Whole Eggs (150,2,14,10)
100g Broccoli (28,5,3,0)

Calories = 328
Carbs = 6g
Protein = 49g
Fat = 10g

Meal 6 (before bed): 150g Turkey Breast (165,0,36,3)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 233
Carbs = 0g
Protein = 36g
Fat = 10g

Today's Totals:
Calories = 1704kcal
Carbs = 87g = 20%
Protein = 214g = 50%
Fat = 52g = 27%

Avatar
05-17-2001, 08:51 AM
Sleep: 9 hours + 90 min nap (after meal 4)

Water: 6 liters

Cardio: 25 min walk
Calories burnt ~ 250

Diet:
Meal 1: 1 Myoplex (280,24,42,2)

Calories = 280
Carbs = 24g
Protein = 42g
Fat = 2g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 9 Egg Whites (150,0,32,0)
1 Whole Egg (75,1,7,5)
1/2 cup Dry Oats (133,29,5,1)

Calories = 358
Carbs = 30g
Protein = 44g
Fat = 6g

Meal 4: 1 Protein Bar (270,6,30,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)

Calories = 308
Carbs = 10g
Protein = 31g
Fat = 7g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 310
Carbs = 13g
Protein = 41g
Fat = 14g

Meal 6 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 1829
Carbs = 114g = 25%
Protein = 232g = 51%
Fat = 43g = 21%

Avatar
05-18-2001, 09:31 AM
Sleep: 9 hours + 60 min (after meal 3)

Water: 6 liters

Weightlifting: Calves

Diet:
Meal 1: 1 Whole-Wheat Bagel (216,43,8,1)
6 Egg Whites (100,0,21,0)
2 Whole Eggs (150,2,14,10)

Calories = 466
Carbs = 45g
Protein = 43g
Fat = 11g

Meal 1: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)
100g Broccoli (28,5,3,0)
1 tbsp salad dressing (13,1,0,1)

Calories = 449
Carbs = 43g
Protein = 41g
Fat = 12g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)
100g Broccoli (28,5,3,0)
1 tbsp salad dressing (13,1,0,1)

Calories = 283
Carbs = 14g
Protein = 38g
Fat = 8g

Meal 5: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

Calories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1955kcal
Carbs = 159g = 32%
Protein = 233g = 48%
Fat = 39g = 18%

Avatar
05-19-2001, 08:23 AM
Sleep: 9 hours + 60 min (after meal 3)

Water: 6 liters

Weightlifting: Back/Biceps

Diet:
Meal 1: 1 Whole-Wheat Bagel (216,43,8,1)
6 Egg Whites (100,0,21,0)
2 Whole Eggs (150,2,14,10)

Calories = 466
Carbs = 45g
Protein = 43g
Fat = 11g

Meal 1: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
100g carrots (38,8,2,0)

Calories = 261
Carbs = 12g
Protein = 36g
Fat = 7g

Meal 6 (before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals:
Calories = 1980kcal
Carbs = 176g = 36%
Protein = 227g = 46%
Fat = 38g = 17%

Avatar
05-21-2001, 08:42 AM
Sleep: 9 hours

Water: 5 liters

Cardio: 30 min jog/walk
Calories burnt ~ 350

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 2: 1 cup Low-fat Cottage Cheese (200,13,30,2)
1 Banana (125,32,1,0)

Calories = 325
Carbs = 45g
Protein = 31g
Fat = 11g

Meal 3: 1 can Tuna (127,0,29,1)
25g Almonds - 15 (149,5,6,13)

Calories = 276
Carbs = 5g
Protein = 35g
Fat = 14g

Meal 4: 1 cup Low-fat Cottage Cheese (200,13,30,2)
3 tbsp salad dressing (66,1,1,7)
1 Grilled Chicken Salad (190,10,22,8)

Calories = 456
Carbs = 24g
Protein = 52g
Fat = 17g

Meal 5: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 6 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 1761
Carbs = 140g = 32%
Protein = 198g = 45%
Fat = 58g = 30%

Avatar
05-22-2001, 07:52 AM
Sleep: 8 hours + 60 min nap (after meal 3)

Water: 7-8 liters

Weightlifting: Quads/Hams

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)
3 Egg Whites (50,0,11,0)

Calories = 348
Carbs = 34g
Protein = 38g
Fat = 7g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 4oz Salmon (205,0,29,9)
100g Carrots (38,8,1,0)
1/2 Baked Potato (55,12,2,0)

Calories = 298
Carbs = 20g
Protein = 32g
Fat = 9g

Meal 6: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

Calories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2091
Carbs = 156g = 30%
Protein = 261g = 51%
Fat = 44g = 19%

-------------------------------

Holy ****, did squats for the first time in a month and SLDLs for the first time in like 4 months and this morning my traps, lowerback, quads, hams, and ass is sore as hell. Managed about 28 cups (nearly 2 gallons) of water yesterday, which I think is an all time high for myself.

I look and feel like i've lost a little too much muscle mass lately. I've decided now to up my calories a couple hundred to 1900-2100 / day. Also going to raise my protein to at least 250g / day. That way I'm always getting 50% protein in my diet. To best do this I'm going to add one more meal to my day to make it 7, so I'll be eating every 2-2.5 hours throughout the day. Tomorrow morning before my chest/tri workout I'm gonna pick up a container of Dym Xtreme and give that a shot. This will be the first time I've tried an E/C/A stack.

Avatar
05-23-2001, 10:23 AM
Sleep: 8 hours + 60 min nap (after meal 3)

Water: 6 liters

Weightlifting: Chest/Tri's

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 4oz Salmon (256,0,36,11)
100g Carrots (28,5,3,0)
1/2 Baked Potato (55,12,2,0)

Calories = 339
Carbs = 17g
Protein = 41g
Fat = 11g

Meal 6: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

Calories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2082
Carbs = 153g = 29%
Protein = 259g = 50%
Fat = 46g = 20%

---------------------------------

Canada sucks. Its tougher to find a bottle of Dym Xtreme than it is to find narcotics. Found out its pohibited in Canada and the only supp shop that carries it in my area lost their last two bottle recently. I ended up having to order some. Oh well, should have it within a week and this will give me a chance to test out my "new and improved" diet without it. Ate perfect again today. Almost identical food from the day before. And kept my macro ratio to about 30/50/20.

Avatar
05-24-2001, 07:09 AM
Sleep: 7 hours + 75 min nap (after meal 5)

Cardio: 30 min jog/walk on treadmill
Calories burnt ~ 300

Abs: 6 sets (12 min). In the past I've forgotten to post that I've done abs. I do about 10-15 min worth of abdominal work and stretching after almost every cardio session. Today I did 2 sets of weighted leg raises, 2 sets of weighted side raises, and 2 sets of weighted decline sit-ups.

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 2: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 3: 4oz Salmon (205,0,29,9)
1 Orange (70,17,1,0)

Calories = 275
Carbs = 17g
Protein = 30g
Fat = 9g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 100g cooked Pasta (128,26,5,1)
6 oz. Chicken (278,0,50,8)

Calories = 406
Carbs = 26g
Protein = 55g
Fat = 9g

Meal 6: 9 Egg Whites (150,0,32,0)
2 Whole Eggs (150,2,14,10)

Calories = 300
Carbs = 2g
Protein = 46g
Fat = 10g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g


Today's Totals
Calories = 2094
Carbs = 124g = 24%
Protein = 267g = 51%
Fat = 56g = 24%

--------------------------------

I'm going to start varying the amount of carbs I'm getting each day to keep my body guessing. Sunday, Monday, I'm going to try and eat around 75g; Tuesday, Wednesday, and Thursday will be regular days at 150g; and then Friday and Saturday will be higher days at 225g. With this new set-up, I'll still be averaging 150g / day throughout the week.

Avatar
05-25-2001, 08:07 AM
Sleep: 9 1/2 hours + 60 min nap (after meal 4)

Water: 6 liters

Weightlifting: Back/Bi's

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
3 scp Protein Powder (173,6,30,3)

Calories = 356
Carbs = 36g
Protein = 37g
Fat = 8g

Meal 6: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

lories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2099
Carbs = 172g = 33%
Protein = 255g = 49%
Fat = 43g = 18%

---------------------------------

I've been following some of the max-ot principles since Monday, and for the first time during this cutting phase, I've actually regained some lost strength on a few lifts, and am actually quite sore the following days.

Also, I'm actually looking leaner but bigger as well, everyday. I think I've put on a little mass since starting to raise my calories back up and I have my waist down to 31 3/4'' in the mornings. Things are going good.

Avatar
05-26-2001, 07:57 AM
Sleep: 9 hours + 75 min nap (after meal 3)

Water: 6 liters

Weightlifting: Calves/Forearms

Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

Calories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 100g cooked Noodles (128,26,5,1)
1 can Tuna (127,0,29,1)
1 tbsp salad dressing (13,1,0,1)

Calories = 268
Carbs = 27g
Protein = 34g
Fat = 3g

Meal 6: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 298
Carbs = 34g
Protein = 27g
Fat = 7g

Meal 7 (before bed): 1 can Tuna (127,0,29,1)
1 scp Protein (58,2,10,1)

Calories = 185
Carbs = 2g
Protein = 39g
Fat = 2g


Today's Totals
Calories = 2104
Carbs = 198g = 38%
Protein = 243g = 46%
Fat = 37g = 16%

---------------------------------

Woke up today with a 3/8 increase on the waist. Very surprising. I've looked back to see what could have been the problem in the diet, and its either the fact that I raised my carbs 50g more than normal on friday like I said I would or that I ate my last carb meal at 9:00pm, where lately my last carb meal has been around 6:00pm. I'm now a firm believer in no carbs late at night if trying to burn fat. Lets hope that its only food that hasn't been digested yet, but since my calories in the day wasn't raised any from previous days, I doubt thats the problem.
I'm going to keep my carbs in the 200-225g range for one more day but am going to eat them all by 6:00pm and try that out. Tomorrow and Monday I go on low carb days (<100g) and then the rest of the week I'm back to normal days (150g).

Avatar
05-27-2001, 09:15 AM
Sleep: 9 hours + 75 min nap (after meal 5)

Water: 6 liters

Weightlifting: Delts/Traps

Diet:
Meal 1: 2/3 cup Dry Oats (175,40,6,1)
1 tsp Peanut Butter (50,1,2,4)
2 scp Protein Powder (115,4,20,2)

Calories = 340
Carbs = 45g
Protein = 28g
Fat = 7g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 Whole-Wheat Bagel (108,22,4,1)
1 cup Low-fat Cottage Cheese (200,13,30,2)
1 tbsp Peanut Butter (100,2,4,8)

ories = 408
Carbs = 37g
Protein = 38g
Fat = 11g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

ories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 2/3 cup Dry Oats (175,40,6,1)
2 scp Protein Powder (115,4,20,2)

ories = 290
Carbs = 44g
Protein = 26g
Fat = 3g

Meal 5: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

ories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

ories = 165
Carbs = 0g
Protein = 36g
Fat = 3g


Today's Totals
Calories = 2075
Carbs = 191g = 37%
Protein = 245g = 47%
Fat = 38g = 16%

------------------------------

Took a cap of Dym Xtreme before my workout today, and had my best workout in months. I didn't really feel much of a buzz like some people have gotten from Dym, but the intensity was certainly there. My military press went up for the first time since cutting and I was pretty much hitting a few more reps on all the other exercises.

Today (Sunday), I woke up and I lost 5/8'' on my stomach from the previous day. This probably happened from a combination of not eating any carbs past 4:00pm and the ECA.

For the next two days I'll go on low carbs and try to stay within 75g-100g, and then up it back to 150g-175g after that.

Avatar
05-28-2001, 07:33 AM
Sleep: 7 hours + 60 min nap (after meal 5)

Water: 5-6 liters

Cardio: 35 min walk/jog on treadmill (before meal 1)
Calories burnt ~ 400

Abs: 6 sets (12 minutes)

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
2 tsp Peanut Butter (100,2,4,8)
3 scp Protein Powder (173,6,30,3)

Calories = 406
Carbs = 37g
Protein = 39g
Fat = 12g

Meal 2: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 3: 4oz Chicken Breast (185,0,33,5)
17g Almonds(10) (97,3,3,9)

Calories = 282
Carbs = 5g
Protein = 38g
Fat = 18g

Meal 4: 1 Protein Bar (250,7,30,7)
17g Almonds(10) (97,3,3,9)

Calories = 347
Carbs = 10g
Protein = 33g
Fat = 16g

Meal 5: 6oz Salmon (307,0,43,13)
50g Carrots (19,4,1,0)
1/2 Baked Potato (55,12,2,0)

Calories = 381
Carbs = 16g
Protein = 47g
Fat = 13g

Meal 6: 9 Egg Whites (150,0,32,0)
2 Whole Eggs (150,2,14,10)

Calories = 300
Carbs = 2g
Protein = 46g
Fat = 10g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2123
Carbs = 78g = 15%
Protein = 274g = 52%
Fat = 79g = 33%

-------------------------------

Didn't get much sleep last night. Went to bed at 12pm, fell asleep at about 1am, and at 6pm I started waking up every 10 minutes all the way until 9am. This happened either because of the dym or the fact that my dog was sleeping on me all night. Other than that, I ate perfect again today considering meals 3 and 4 I had to eat out of town.

Avatar
05-29-2001, 07:53 AM
Sleep: 8 1/2 hours

Water: 6 liters

Weightlifting: Quads/Hams

Meal 1: 1/2 cup Dry Oats (133,29,5,1)
2 tsp Peanut Butter (100,2,4,8)
3 scp Protein Powder (173,6,30,3)

Calories = 406
Carbs = 37g
Protein = 39g
Fat = 12g

Meal 2: 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 6oz Salmon (307,0,43,13)

Calories = 307
Carbs = 0g
Protein = 43g
Fat = 13g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (44,1,0,4)

Calories = 241
Carbs = 3g
Protein = 34g
Fat = 9g

Meal 5: 4oz Salmon (205,0,29,9)
1 scp Protein (58,2,10,1)
100g salad (12,2,1,0)
2 tbsp salad dressing (44,1,0,4)

Calories = 319
Carbs = 5g
Protein = 40g
Fat = 14g

Meal 6: 9 Egg Whites (150,0,32,0)
2 Whole Eggs (150,2,14,10)

Calories = 300
Carbs = 2g
Protein = 46g
Fat = 10g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g


Today's Totals
Calories = 2143
Carbs = 103g = 19%
Protein = 281g = 52%
Fat = 63g = 26%

---------------------------------

Wow.. in the last 7 days on my new diet i've lost 2.5 lbs and 5/8'' on my waist. I may actually have to increase the kcals a further 100 so I'm not losing too much weight. Who would have thought adding a 7th meal and raising the calories 300 would increase my fat loss?

Avatar
05-30-2001, 09:31 AM
Sleep: 8 1/2 hours

Water: 5-6 liters

Weightlifting: Chest/Tri's

Diet:
Meal 1 (pre-workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
3 scp Protein Powder (173,6,30,3)

Calories = 356
Carbs = 36g
Protein = 37g
Fat = 8g

Meal 2 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 386
Carbs = 31g
Protein = 44g
Fat = 10g

Meal 4: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g Carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 4oz Salmon (205,0,29,9)
100g Broccoli (28,5,3,0)
100g Baked Potato (109,25,2,0)

Calories = 342
Carbs = 30g
Protein = 34g
Fat = 2g

Meal 6: 9 Egg Whites (150,0,32,0)
1 Whole Eggs (75,1,7,5)

Calories = 225
Carbs = 1g
Protein = 39g
Fat = 5g

Meal 7 (before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2121
Carbs = 162g = 31%
Protein = 268g = 51%
Fat = 44g = 19%

--------------------------------

Had another great workout. Almost all my lifts are continuing to improve and I've lost exactly 1lb in the last 7 days. I figure I lost at least a whole lb of fat in the last week and gained a bit of muscle in the process. Looks like I finally got the diet and training down pat.

Avatar
05-31-2001, 10:29 AM
Sleep: 9 hours

Water: 6 liters

Cardio: 35 min walk/jog on treadmill (before meal 1)
Calories burnt ~ 400

Abs: 7 sets (15 minutes)

Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
3 scp Protein Powder (173,6,30,3)
3 Egg Whites (50,0,11,0)

Calories = 406
Carbs = 36g
Protein = 48g
Fat = 8g

Meal 2: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 386
Carbs = 31g
Protein = 44g
Fat = 10g

Meal 3: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g Carrots (19,4,1,0)
1 tsp Flax Seed Oil (68,0,0,7)
3 Egg Whites (50,0,11,0)

Calories = 360
Carbs = 8g
Protein = 46g
Fat = 14g

Meal 4: 4oz Salmon (205,0,29,9)
1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
100g Broccoli (28,5,3,0)

Calories = 424
Carbs = 37g
Protein = 47g
Fat = 11g

Meal 5: 12 Egg Whites (200,0,42,0)
2 Whole Eggs (150,2,14,10)

Calories = 350
Carbs = 2g
Protein = 56g
Fat = 10g

Meal 6(before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g


Today's Totals
Calories = 2091
Carbs = 114g = 22%
Protein = 277g = 53%
Fat = 56g = 24%

Franco
05-31-2001, 12:26 PM
How is the snooker going?

Won any competitions recently?

Avatar
05-31-2001, 01:45 PM
hey fangal. Thanks for asking.
Snooker is going great right now. In the past couple months I've won 3 provincial titles. I captured The Ontario Men's "A" Snooker Championship, The Ontario Junior Snooker Championship, The Ontario Junior 9-ball Championship, and have won the last 7 or 8 local money tournaments. This weekend I have a junior 9-ball tournament near Toronto where the winner qualifies to play at the U.S. Nationals in August. I won it last year so I'm hoping to repeat this weekend. Then the following week I'll be in Toronto again for 7 straight days for the Canadian Snooker/9-ball Championships and since I've won 3 provincial titles this year, I'll be playing in 3 of the possible 4 events. The mens snooker, junior snooker, and junior 9-ball. Its going to be quite a hectic week! :eek:

Franco
05-31-2001, 02:38 PM
Wow your doing very well indeed keep up the good work:)

Must be the supps from Anna that give you that winning edge;)

Avatar
06-01-2001, 08:22 AM
Sleep: 8 1/2 hours

Water: 6 liters

Weightlifting: Back/Bi's

Diet:
Meal 1: 2 scp Protein Powder (115,4,20,2)

Calories = 115
Carbs = 4g
Protein = 20g
Fat = 2g

Meal 2(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
3 Egg Whites (50,0,11,0)

Calories = 291
Carbs = 32g
Protein = 28g
Fat = 6g

Meal 3 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 4: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)

Calories = 318
Carbs = 31g
Protein = 44g
Fat = 3g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g Carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 6: 1 can Tuna (127,0,29,1)
1 tsp Flax Seed Oil (68,0,0,7)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
100g Broccoli (28,5,3,0)

Calories = 261
Carbs = 9g
Protein = 33g
Fat = 10g

Meal 7: 4oz Chicken Breast (185,0,33,5)
17g Almonds(10) (97,3,3,9)

Calories = 282
Carbs = 3g
Protein = 36g
Fat = 14g

Meal 8(before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2079
Carbs = 143g = 27%
Protein = 275g = 53%
Fat = 47g = 20%

---------------------------------

Technically I ate 8 meals today because I get up at 7:30am every morning to let my dog outside and then go to bed until about 9-10ish before eating meal 1. This morning while I was up at 7:30, waiting for her to come back in, I decided, since I haven't eaten for nearly 9 hours and am probably in a very catabolic state, I would start drinking my morning protein shake. 8 meals is a lot for a cutting diet! I always feel like I'm eating and I'm still losing weight. Gotta love it! :cool:

In the gym, my intensity and strength is exploding. My t-bar Rows went up 30lbs from last week, my Seated Cable Rows went up 15 lbs, and I've added 10 lbs to my weighted Pull-ups. Imagine if I was bulking right now? :eek:

Avatar
06-02-2001, 05:28 AM
Sleep: 9 hours

Water: 8 liters

Weightlifting: Shoulders/Forearms/Calves

Diet:
Meal 1: 2 scp Protein Powder (115,4,20,2)

Calories = 115
Carbs = 4g
Protein = 20g
Fat = 2g

Meal 2(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 3 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 4: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)

Calories = 318
Carbs = 31g
Protein = 44g
Fat = 3g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 310
Carbs = 8g
Protein = 35g
Fat = 14g

Meal 6: Steak (486,0,41,35)

Calories = 486
Carbs = 0g
Protein = 41g
Fat = 35g

Meal 7: 3 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 8(before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g


Today's Totals
Calories = 2190
Carbs = 131g = 24%
Protein = 268g = 49%
Fat = 65g = 27%

--------------------------------

Am out of town at a tournament tomorrow, so had to combine my calf/forearm workout with my shoulders workout.

Avatar
06-04-2001, 07:26 AM
Sleep: 8 1/2 hours

Water: 6 liters

Cardio: 37 min jog/walk
Calories burnt ~ 400+

Diet:
Meal 1: 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
3 scp Protein Powder (173,6,30,3)
3 Egg Whites (50,0,11,0)

Calories = 406
Carbs = 36g
Protein = 48g
Fat = 8g

Meal 2: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)

Calories = 318
Carbs = 31g
Protein = 44g
Fat = 3g

Meal 3: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
100g Broccoli (28,5,3,0)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 319
Carbs = 9g
Protein = 37g
Fat = 14g

Meal 4: 5oz Chicken Breast (231,0,41,6)
1 cup White Beans (181,32,12,1)

Calories = 412
Carbs = 32g
Protein = 53g
Fat = 7g

Meal 5: 12 Egg Whites (200,0,42,0)
2 Whole Eggs (150,2,14,10)

Calories = 350
Carbs = 2g
Protein = 56g
Fat = 10g

Meal 6(before bed): 150g Turkey Breast (165,0,36,3)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 233
Carbs = 0g
Protein = 36g
Fat = 10g

Today's Totals
Calories = 2038
Carbs = 110g = 22%
Protein = 274g = 54%
Fat = 52g = 23%

Avatar
06-05-2001, 07:38 AM
Sleep: 9 hours

Water: 9 liters

Weightlifting: Quads/Hams

Diet:
Meal 1(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
3 scp Protein Powder (173,6,30,3)
3 tbsp Wheat Bran (19,6,2,1)

Calories = 375
Carbs = 42g
Protein = 39g
Fat = 9g

Meal 2 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)

Calories = 318
Carbs = 31g
Protein = 44g
Fat = 3g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)
50g Carrots (19,4,1,0)

Calories = 242
Carbs = 8g
Protein = 35g
Fat = 7g

Meal 5: 4oz Salmon (205,0,29,9)
1/2 cup Brown Rice (110,24,2,0)
100g Broccoli (28,5,3,0)

Calories = 343
Carbs = 29g
Protein = 34g
Fat = 9g

Meal 6: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 7(before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 1998
Carbs = 166g = 33%
Protein = 263g = 53%
Fat = 33g = 15%

-------------------------------

Decided to drop calories slightly to keep the weight slightly melting off. Gonna shoot for 1975-2025 and am also going to add one more day of cardio in the week to make it 3.

Worked quads and hams good today. Leg Press and SLDLs went up 10lbs. I kept Squats and Leg Curls at the same but went for a full range of motion and got a couple more reps out than last week. Blasted my hams so good from SLDLs that I was already started to feel sore in the hams within 6 hours after my workout.

Avatar
06-06-2001, 07:46 AM
Sleep: 8 hours

Water: 9 liters

Weightlifting: Chest/Triceps

Cardio: Stair Stepper - 30 min

Diet:
Meal 1: 2 scp Protein Powder (115,4,20,2)

Calories = 115
Carbs = 4g
Protein = 20g
Fat = 2g

Meal 2(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 3 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 4: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)

Calories = 318
Carbs = 31g
Protein = 44g
Fat = 3g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)

Calories = 223
Carbs = 4g
Protein = 34g
Fat = 7g

Meal 6: 5oz Salmon (256,0,36,11)

Calories = 256
Carbs = 0g
Protein = 36g
Fat = 11g

Meal 7: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
6 Egg Whites (100,0,21,0)

Calories = 291
Carbs = 31g
Protein = 36g
Fat = 2g

Meal 8(before bed): 150g Turkey Breast (165,0,36,3)

Calories = 165
Carbs = 0g
Protein = 36g
Fat = 3g

Today's Totals
Calories = 2014
Carbs = 158g = 31%
Protein = 266g = 53%
Fat = 36g = 16%

---------------------------------

Another great workout. Every set I either upped the weight or the reps. Whatever I'm doing, I'm doing it right. I'm feeling stronger, leaner and actually bigger everyday.

Decided to up my cardio from twice a week to 3x/week. So tonight I went back up to the gym 8 hours after my morning chest/tri workout. I've never gone over 10 min on the stepper before since I could never really get into it but tonight I forced myself to do 30 min of high intensity training. By the 20-25 min mark I had my heart rate up to an astonishing 192 :eek:. Thats the highest I can ever remember getting my heart rate to go for that length of peroid.

Diet was perfect as usual.

Avatar
06-07-2001, 07:44 AM
Sleep: 10 hours

Water: 7-8 liters

Weightlifting: Back/Biceps

Diet:
Meal 1: 2 scp Protein Powder (115,4,20,2)

Calories = 115
Carbs = 4g
Protein = 20g
Fat = 2g

Meal 2(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
1 1/2 tbsp Wheat Bran (10,1,1,0)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)
1 tsp Flax Seed Oil (68,0,0,7)

Calories = 386
Carbs = 31g
Protein = 44g
Fat = 10g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)

Calories = 223
Carbs = 4g
Protein = 34g
Fat = 7g

Meal 6: 100g cooked Pasta (128,26,5,1)
4 oz. Chicken (185,0,33,5)

Calories = 313
Carbs = 26g
Protein = 38g
Fat = 6g

Meal 7: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 8(before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g

Today's Totals
Calories = 1970
Carbs = 154g = 31%
Protein = 258g = 52%
Fat = 34g = 15%

Avatar
06-08-2001, 07:42 AM
Sleep: 10 hours

Water: 7 liters

Weightlifting: Abs/Calves

Diet:
Meal 1: 2 scp Protein Powder (115,4,20,2)

Calories = 115
Carbs = 4g
Protein = 20g
Fat = 2g

Meal 2(pre workout): 1/2 cup Dry Oats (133,29,5,1)
1 tsp Peanut Butter (50,1,2,4)
1 scp Protein Powder (58,2,10,1)
1 1/2 tbsp Wheat Bran (10,1,1,0)

Calories = 241
Carbs = 32g
Protein = 17g
Fat = 6g

Meal 2 (post workout): 1 Myoplex (280,24,42,2)
1 Banana (125,32,1,0)

Calories = 405
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)
1 can Tuna (127,0,29,1)
1/2 tsp Flax Seed Oil (68,0,0,7)

Calories = 386
Carbs = 31g
Protein = 44g
Fat = 10g

Meal 5: 4oz Chicken Breast (185,0,33,5)
100g salad (12,2,1,0)
2 tbsp salad dressing (26,2,0,2)

Calories = 223
Carbs = 4g
Protein = 34g
Fat = 7g

Meal 6: 9 Egg Whites (150,0,32,0)
1/2 cup Dry Oats (133,29,5,1)
1 scp Protein Powder (58,2,10,1)

Calories = 341
Carbs = 31g
Protein = 47g
Fat = 2g

Meal 7: 9 Egg Whites (150,0,32,0)

Calories = 150
Carbs = 0g
Protein = 32g
Fat = 0g

Meal 8(before bed): 1 can Tuna (127,0,29,1)

Calories = 127
Carbs = 0g
Protein = 29g
Fat = 1g


Today's Totals
Calories = 1988
Carbs = 158g = 32%
Protein = 266g = 54%
Fat = 30g = 14%

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Well this is just great. I have come down with an awful flu or something. My throat and nose are majorly conjested right now and I'm feeling like total crap. :mad: Whats worse is I have to play in the Canadian Championships in 3 days and if I'm not feeling any better I'll do poorly. I haven't even been practicing. All I want to do is sleep. I'm going to finish off the week, friday, with shoulders even though I know I shouldn't, and then I get the next well needed 9 days off from the gym.