Avatar's Journal

[Avatar]

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.


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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.

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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]

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]

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]

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]

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]

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]

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]

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

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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]

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]

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

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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]

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]

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.

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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]

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]

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

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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]

Avatar..cheat days are bad! Start putting your lift weight so we can all see your progress in your lifts

[Avatar]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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%