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Thread: Avatar's Journal

  1. #1
    Senior Member Avatar's Avatar
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    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
    Last edited by Avatar; 05-23-2001 at 10:24 AM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  2. #2
    Senior Member Avatar's Avatar
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    Tuesday, March 13

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  3. #3
    Senior Member Avatar's Avatar
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    Wednesday, March 14

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  4. #4
    Senior Member Avatar's Avatar
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    Thursday, March 15

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  5. #5
    Senior Member Avatar's Avatar
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    Friday, March 16

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  6. #6
    Senior Member Avatar's Avatar
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    Saturday, March 17

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  7. #7
    Senior Member Avatar's Avatar
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    Sunday, March 18

    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.
    Last edited by Avatar; 03-19-2001 at 06:50 PM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  8. #8
    Senior Member Avatar's Avatar
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    Monday, March 19

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  9. #9
    Senior Member Avatar's Avatar
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    Tuesday, March 20

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  10. #10
    Senior Member Avatar's Avatar
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    Wednesday, March 21

    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)
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  11. #11
    Senior Member Avatar's Avatar
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    Thursday, March 23

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  12. #12
    Senior Member Avatar's Avatar
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    1,758

    Friday, March 23

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  13. #13
    Senior Member Avatar's Avatar
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    Saturday, March 24

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  14. #14
    Senior Member Avatar's Avatar
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    1,758

    Sunday, March 25

    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
    Last edited by Avatar; 03-27-2001 at 09:51 AM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  15. #15
    Push powerlifting heathj's Avatar
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    WA, USA
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    Avatar..cheat days are bad! Start putting your lift weight so we can all see your progress in your lifts

  16. #16
    Senior Member Avatar's Avatar
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    Monday, March 26

    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.
    Last edited by Avatar; 03-27-2001 at 10:42 AM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  17. #17
    Senior Member Avatar's Avatar
    Join Date
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    1,758

    Tuesday, March 27

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  18. #18
    Senior Member Avatar's Avatar
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    Wednesday, March 28

    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


    -------------------------------
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  19. #19
    Senior Member Avatar's Avatar
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    Thursday, March 29

    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


    -------------------------------
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  20. #20
    Senior Member Avatar's Avatar
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    Monday, April 02

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  21. #21
    Senior Member Avatar's Avatar
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    Tuesday, April 03

    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
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  22. #22
    Senior Member Avatar's Avatar
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    Wednesday, April 04

    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
    Last edited by Avatar; 04-06-2001 at 09:42 AM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  23. #23
    Senior Member Avatar's Avatar
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    Thursday, April 05

    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.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  24. #24
    Senior Member Avatar's Avatar
    Join Date
    Jan 2001
    Posts
    1,758

    Sunday, April 08

    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%
    Last edited by Avatar; 04-09-2001 at 10:35 AM.
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

  25. #25
    Senior Member Avatar's Avatar
    Join Date
    Jan 2001
    Posts
    1,758

    Monday, April 09

    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%
    "They will spend their nights dreaming of six-pack
    abs and a rock hard physique, little do they realize eventually we will reach
    our goal and they will be dreaming of the body we walk around with every
    day…only then will they understand." -- Severed Ties

    "There are 6 billion people in this world, and I'm #1." -- me

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