Are you doing any energy system work apart from playing football/soccer?
[quote]blaque.ops wrote:
Are you doing any energy system work apart from playing football/soccer?[/quote]
Yes. I have been going in roughly half an hour earlier than my training partner to get in the cardio. Typically I’ll either run for that time between 6 and 8.5 mph.
Now. Onto what I put into my body today. Before you become too curious about the times, I work at UPS loading trucks in the morning.
3:30 AM
2 hard-boiled eggs
6:00 AM
2 hard-boiled eggs
9:00 AM
2 hard-boiled egs
6 oz. steak
12:00 PM
255 g chicken (3 boneless non-breaded patties)
12:30 PM
Monster. Keeps me awake during class.
3:00 PM
2 scoops Muscle Milk
6:00 PM
8 oz chicken
1 oz sweet potato
2 oz green beans
Totals
Calories: 2182
Protein (g): 229.1
Fat (g): 120.2
Carbohydrates (g): 35.7
I am thinking about added some cheese to my diet. I don’t know how that would go what do you think?
Tuesdays and Thursdays are my off days. Leave for work by 4 AM, don’t get home until 6 at night after school. Worst-Days-of-the-Week. Great.
4:30 AM
2 hard-boiled eggs
7:00 AM
2 hard-boiled eggs
9:30 AM
2 eggs, scrambled
4 oz imitation crab (pollack)
12:00 PM
Salad with:
0.5 cups chicken
1 oz cheese
2 slices of bacon
3:00 PM
4 oz tuna salad
6:00 PM
255 grams chicken
1.33 oz provolone
Totals
Calories: 1915
Protein (g): 168
Fat (g): 120.1
Carbohydrates (g): 31.3
Even just after four days of restricting carbs and calories I am looking less tubby in the mirror, so that is very encouraging. Can’t wait to weigh in Saturday morning!
Cheers
Sounds like you’ll get a lot of NEPA at work. I wouldn’t bother with the adding too much cheese. Your calories look really low. Normally when I’m dieting down I eat about 2600, but you’ll just have to see what works for you. If you can eat in the morning I’d try to consume more calories for breakfast. Keep up the good work!
I agree with blaque.ops, your food intake almost looks like you are kind of in an under-fed situation. I think it is a great start and commend you for what you are already doing and for sticking with it…but if you body does not get enough food it is going to continue to hold on to your body fat almost like a survival technique.
I wouldn’t eat more of what you are currently eating…but i would try doing a little more Lean meat/vegetable meals with some fish oil caps.
I take a buffet of vitamins and dietary supplements post workout. They are as follows:
Vitamin C: 1000 mg
Calcium: 600 mg
Omega 3 Fish Oil: 2400 mg
Potassium: 198 mg
Vitamin E: 1000 i.u.
Plus a complete multi and glucosamine chondroitin.
The concern I have with this is without the phytochemicals from vegetables I probably piss most of this out. Also it is difficult for me to add much vegetation without compromising the 25-35 grams of carbs I am trying to limit myself to daily. On workout days, the Muscle Milk I drink afterwards is 16 carbs alone. So that’s half of my entire carb intake for the day. I am not experienced enough to know which vegetables have a high enough nutrient density to allow me to eat them while maintaining my goals for carbohydrates.
I wouldn’t worry about the carbs in veg if I were you. With exceptions of course, potato being the big one. Each heaps of green veg like broccolli, yes it has carbs but its also high in fiber.
Here’s the nutritional information for Broccolli:
Calories 19.8
Calories from Fat 1.6
Fat 0.19 g 0 %
Saturated Fat 0.03 g 0 %
Polyunsaturated Fat 0.085 g
Monounsaturated Fat 0.018 g
Cholesterol 0.0 mg 0 %
Sodium 14.7 mg 1 %
Potassium 192.0 mg 5 %
Carbohydrate 3.9 g 1 %
Dietary Fiber 2.0 g 8 %
Protein 1.9 g 4 %
Alcohol 0.0 g
Vitamin A 2 %
Calcium 2 %
Vitamin D 0 %
Thiamin 3 %
Niacin 2 %
Vitamin B6 7 %
Phosphorus 4 %
Selenium 1 %
Vitamin C 94 %
Iron 3 %
Vitamin E 0 %
Riboflavin 4 %
Vitamin B12 0 %
Manganese 8 %
Copper 1 %
Magnesium 3 %
Zinc 3 %
Suck that into you like its going out of fashion.
Done and done. I’ll pick up some brocolli at the store today on my way home School. Excellent.
Today was delt day. Went in around 5:30, which I normally hate due to high volume of other gym members, but it ended up being pretty good.
Behind the head BB Press
45 x 12
105 x 12
125 x 12
150 x 10
155 x 8
Incline front raises
40 x 10
40 x 10
40 x 10
Rear cable incline- single arm
25 x 12
25 x 12
25 x 12
Wide grip upright row
85 x 10
95 x 10
95 x 10
DB Military press
65 x 10
65 x 10
65 x 10 dropset
35 x6
BB Shrugs
135 x 12
185 x 12
225 x 12
275 x 12
Pretty solid session. I was pleased for the most part. Now onto the diet.
4:30 AM
one hard-boiled egg
7:00 AM
two hard-boiled egg
9:30 AM
one hard-boiled egg
2 baked chicken breasts
12:15 PM
1 baked chicken breast
3:00 PM
2 hard-boiled egg
6:00 PM
1 baked chicken breast
1 cup broccoli
9:00 PM
2 scoops Muscle Milk
Totals
Calories: 2355
Fat(g): 104.6
Carbs(g): 32.8
Protein(g): 305.7
Now it’s time to hit the hay. Goodnight T-Nation.
Today is an off day from lifting but I’ll be riding 10 miles on the bike. And here’s my diet for the day.
4:30 AM
2 hard-boiled eggs
7:00 AM
2 hard-boiled eggs
9:30 AM
4 scrambled eggs
2 thin slices of bacon
12:30 PM
Pretty awesome salad
2 cups of lettuce
bacon cut up
hard-boiled egg
turkey breast
no dressing
5:45 PM (big gap I know, didn’t have time to buy tuna from the university cafeteria. SUCK!)
1.5 chicken breasts
2 cups broccoli
@ 8:45 PM I will be eating an additional 255 grams of chicken after my bike ride.
Totals
Calories: 2363
Fat(g): 132.2
Carbs(g): 41.1
Protein(g): 242.5
Cheers.
Today was bi/tri day. Pretty decent session.
BB curls
45 x 10
65 x 10
75 x 10
85 x 10
DB alt curls
30 x 10
30 x 10
35 x 10
Cable Preacher curls
80 x 12
100 x 12
120 x 4 drop set
100 x 4
80 x 4
Close grip bench
145 x 12
165 x 12
185 x 10
Skull crushers - I suck at these for some reason.
70 x 10
70 x 10
70 x 8
Straight bar pushdowns
110 x 12
130 x 12
150 x 10
Forearm bb curls
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
4:00 AM
4 slices turkey bacon
2 hard-boiled eggs
6:30 AM
2 hard-boiled eggs
9:00 AM
4 eggs scrambled
2 slices bacon (pork)
12:15 PM
255 g chicken
1/4 cup of mixed nuts
3:00 PM
2 scoops Muscle Milk
6:00 PM
14 oz new york strip
1 cup string green beans
Totals
Calories: 3129
Fat: 213.8
Carbs: 45.1
Protein: 248.0
In retrospect, the nuts were not a good choice. Also I won’t be eating a big ass steak every night that’s for sure. Those two things added plenty of grams of fat into my diet today thus bringing my caloric intake up higher than I want it to be. Shucks!
Here is a one week status update update.
Last Saturday I weighed in at a blimp-like 258.8.
This morning I stepped on the scale and read
246.8.
Can’t complain with that!
So thanks to those who have encouraged and given advice so far, it means a lot!
Did some legs today. Nothing special, felt good though.
Squat
135 x 10
185 x 10
225 x 5
225 x 8
275 x 5
Seated calf raises
55 x 50 mid
55 x 50 inner
55 x 50 outer
I went straight from a set of leg extensions to a set of leg curls for all three sets.
Leg extensions
130 x 12
130 x 12
130 x 12
Prone leg curl
90 x 12
90 x 12
90 x 12
Poor eating today. Not in what I so much as in the lack of quantity. I went to the Dropkick Murphys concert today in Chicago and I ate what I could. (P.S. that concert kicked ass. Got up front and center).
11:00 AM
2 chicken breasts
4 slices turkey bacon
2:30 PM
2 scoops Muscle Milk
5:30 PM
Beef hot dog, no bun
11 PM
49 grams peanuts
3.25 oz chicken
Totals
Calories: 1888
Fat(g): 106.2
Protein(g): 202.4
Carbs(g): 26.8
Much better eating day.
9:00 AM
2 chicken breasts
5 slices turkey bacon
played football 12-4
4:30 PM
1 Chicken breast
2 Cups broccoli
6:30 PM
7 oz chicken
8:30 PM
6 ounces ground beef
1 slice cheese
Totals
Calories: 2369
Fat g: 124.7
Protein g: 282.6
Carbs g: 17.3
[quote]VikeSpike wrote:
Here is a one week status update update.
Last Saturday I weighed in at a blimp-like 258.8.
This morning I stepped on the scale and read
246.8.
Can’t complain with that!
So thanks to those who have encouraged and given advice so far, it means a lot![/quote]
Well done with your 1st week, keep up the good work! Have you thought about getting a measuring tape or some body fat calipers?
[quote]blaque.ops wrote:
Well done with your 1st week, keep up the good work! Have you thought about getting a measuring tape or some body fat calipers?[/quote]
The scale I use has a BF% function although I seriously question the accuracy. It measures me anywhere from 30-38% on a day to day basis. I will consider the body fat calipers once I lose more weight. And I can take measurements whenever.
Now…today’s chest session was fairly easy-going. I am somewhat achy from playing tackle football for about three hours yesterday.
Bench press
135 x 12
185 x 10
225 x 4
225 x 5
225 x 4
Hammer strength incline press
180 x 12
180 x 12
230 x 8
Decline bench
185 x 12
205 x 12
205 x 12
DB pullovers
65 x 15
65 x 15
65 x 15
Footy tonight!
Food for the day.
3:30 AM
2 hard boiled eggs
4 strips of turkey bacon
6:30 AM
2 hard boiled eggs
9:00 AM
6 ounces beef
1 slice cheese
4 strips of turkey bacon
11:30 AM
255 grams chicken
2:30 PM
2 scoops Muscle Milk
5:30 PM
16 ounces turkey
1 cup green beans
Totals
Calories: 2347
Fat g: 129.4
Protein g: 245.6
Carbs g: 39.7
Food intake for the day.
4:00 AM
6 oz chicken
4 strips turkey bacon
7:00 AM
2 hard boiled eggs
10:00 AM
4 scrambled eggs
2 strips bacon
1:00 PM
2 cups spinach raw
3 oz turkey
6:00
16 oz sirloin
0.5 cups broccoli
1 cups romaine lettuce
6 oz chicken
Totals
Calories: 2371
Fat g: 130.4
Protein g: 252.6
Carbs g: 34.9