Food for 4-3-09
4:00 AM
4 strips turkey bacon
6:30 AM
2 hard boiled eggs
9:15 AM
6 scrambled eggs
12:15 PM
10 oz chicken
1 oz green pepper
3:15 PM
2 scoops muscle milk
6:15 PM
8 oz chicken
1 cup broccoli
Totals
Calories: 2316
Fat: 133.3
Carbs: 35.2
Protein: 232.7
You’re diet looks great! Do you find that the low carbs are affecting your gym performance at all? What is the caloric amount that you are trying to stay under on a daily basis?
You’ve inspired me to start keeping a food journal on here! You’re going to look great when you’re all done!
Good morning T-Nation!
[quote]Oleena wrote:
You’re diet looks great! Do you find that the low carbs are affecting your gym performance at all? What is the caloric amount that you are trying to stay under on a daily basis?
You’ve inspired me to start keeping a food journal on here! You’re going to look great when you’re all done![/quote]
Hey, thanks a lot! I feel after the first couple of weeks the low carbs no longer affected my lifting. I make sure I try to eat about an hour before I lift to try to maintain a high level of energy. Even this morning I am running in a 5k but that is such a short race I don’t anticipating the low carbs hurting me.
I’m trying to stay in the range of 2000-2500 calories daily, but I certainly won’t beat myself up on lifting days if I get up to 2700 or so.
I highly recommend using www.fitday.com to track of the food you eat. At first it is a pain in the butt but it has definitely helped me be accountable for what I eat.
Thanks for the encouragement and I’ll be sure to check out youor log!
Keep up the good work man, you’re making great progress you’ve just got to stick with it. Have you taken another body fat measurement since you’ve dropped the weight? It might help to evaluate your progress (you want to make sure it’s dropping a bit along with the weight I would think). Anyway, keep at it and WORK HARD!
[quote]18 Load wrote:
Keep up the good work man, you’re making great progress you’ve just got to stick with it. Have you taken another body fat measurement since you’ve dropped the weight? It might help to evaluate your progress (you want to make sure it’s dropping a bit along with the weight I would think). Anyway, keep at it and WORK HARD![/quote]
I am going to invest in some calipers soon. I don’t trust the reading on my scale. If fluctuates up to 10% in a day and it’s getting ridiculous.
5k went pretty decent this morning. I tried to run a conservative 30 minutes and finished in 28:30. So I am generally pleased with my pace.
Okay sorry for the late post but I just got home. Here’s food for the day.
7:00 AM
6 scrambled eggs
2 oz cheese
10:00 AM
2 scoops muscle milk
1:00 PM
7 oz beef
2 oz cheese
4:00 PM
2 scoops muscle milk
7:00 PM
10 oz filet
8 oz chicken
Totals
Calories: 2484
Fat: 117.5
Carbs: 39.3
Protein: 301.2
PS my calves are thrashed from the hilly course I ran today. Nice!
Training session for the day. Chest.
Close grip bench
145 x 15
165 x 12
185 x 10
205 x 4
Decline bench
185 x 12
195 x 12
205 x 11
205 x 10
Dips
BW x 12
BW+20 x 10
BW+20 x 8
Incline cable flies
65 x 12
70 x 12
70 x 10
Cable pullover
75 x 12
90 x 12
100 x 12
100 x 12
Felt good. Kept rest between sets at sixty seconds.
Food for the day.
10:00 AM
6 egg omelet
2 oz cheese
1:30 PM
2 scoops muscle milk
8 oz beef
4 oz chicken
5:00 PM
24 oz turkey
Totals
Calories: 2301
Fat: 122.2
Carbs: 21.5
Protein: 263.4
Workout for today. Did some back. Felt GREAT.
Bent over bb rows
105 x 15
145 x 12
165 x 12
185 x 9
Weight assisted wide grip pull-up
-45 x 10
-45 x 9
-45 x 8
Narrow grip pulldown
125 x 12
125 x 12
135 x 11
135 x 9
DB Rows
80 x 12
85 x 12
90 x 12
Good morning
135 x 12
165 x 12
185 x 10
200 x 7
Narrow grip upright rows
90 x 10
80 x 10
70 x 10
60 x 10
50 x 10
Food from yesterday…
4:00 AM
1 oz cheese
6:30 AM
2 hard boiled eggs
9:00 AM
7 scrambled eggs
12:00 PM
255 g chicken
1 oz cheese
2:30 PM
2 scoops muscle milk
5:00 PM
8 oz turkey
8:00 PM
8 oz turkey
Totals
Calories: 2352
Fat: 136.8
Carbs: 29.2
Protein: 237.5
Food for 7 April 2009
4:00 AM
1 oz cheese
6:45 AM
2 hard boiled eggs
9:45 AM
6 scrambled eggs
12:45 PM
2 cups romaine
2 oz turkey
1 oz ham
4:00 PM
.25 cup sunflower seeds
7:00 PM
20 oz chicken breast
Totals
Calories: 1900
Fat: 83.4
Carbs: 17.4
Protein: 254.3
Here’s food from 8 April 2009.
4:00 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
12:30 PM
2 cups romaine
2 oz turkey
1 oz ham
3:30 PM
.25 cup sunflower seeds
6:00 PM
1 cup ricotta
1 cup shrimp
2 oz pea pods
12 oz chicken
Totals
Calories: 2400
Fat: 122.5
Carbs: 35.8
Protein: 274.5
Okay so I did delts today and pretty used five exercises to torch them. I had to lean over to be able to shampoo my hair afterward. Hahahaha.
Anyway here it was today.
30 seconds rest between sets
A1: DB military
60 x 12
60 x 11
60 x 9
60 x 6
30 seconds rest from time after set of B4 is complete to start B1 again.
B1: BB front raise
55 x 12
55 x 12
55 x 10
B2: Lying side lateral raise
20 x 12 left, 12 right
20 x 10 left, 11 right
20 x 9 left, 9 right
B3: Bent over DB lateral
20 x 12
20 x 12
20 x 8
B4: Arnold press
35 x 12
35 x 8
35 x 5
Torched them. Felt great sort of. Sure got them burning!
Food for today. I’m actually posting it today and not sometime tomorrow. Amazing huh?
4:00 AM
2 oz cheese
6:30 AM
2 hard-boiled eggs
9:30 AM
6 scrambled eggs
12:00 PM
1 cup shrimp
2 cups broccoli
3:00 PM
.25 cup sunflower seeds
6:00 PM
12 oz beef
1 oz cheese
8:30 PM
2 scoops muscle milk
Totals:
Calories: 2382
Fat: 132.4
Carbs: 34.1
Protein: 242.9
***Note on diet ***
After reading “Refined Physique Transformation: What if I Had to do it All Over Again,” by Christian Thibaudeau, I have made the following alterations to my nutrition:
Still sticking with 30 grams of carbs daily, however I will not count carbs from green vegetables. In addition, I will be having a carb up day (utilizing clean carbs, I’m a sucker for yams and quinoa) once every fourteen days, the first of which being Sunday. At 240 pounds, I can have up to 180 carbs. So…I’m pretty excited by that. Okay enough of that. Goodnight T-Nation.
Cheers.
Dan
I had a great session in the gym today. I mean it. It felt really really good.
EZ bar curls: 30 seconds rest between sets.
90 x 10
90 x 9
90 x 7
80 x 7
80 x 7
80 x 5
50 x 16 <-went to failure
Single arm skull crushers: no rest, went to next arm upon completion of set.
25 x 12L 12R
25 x 12L 12R
25 x 10L 11R
Incline DB curls: 30 seconds rest between sets.
35 x 8L 8R
35 x 6L 6R
35 x 5L 5R
Dips: 30 seconds rest
BW x 12
BW+20 x 8
BW+20 x 7
Partial rep ez bar curls:30 seconds rest
110 x 20 seconds
100 x 15 seconds
90 x 12 seconds
DB overhead extension: 30 seconds rest.
65 x 12
65 x 12
65 x 10
Went straight on to single arm DB overhead extensions: 1 set to failure.
Then I did some traps because I ran short on time yesterday.
Behind the back smith machine shrugs(can’t use barbell for this due to my large ass).
50 x 10 concentrated
50 x 10 concentrated
140 x 8 concentrated
140 x 8 concentrated
DB Shrugs
100 x 8
100 x 8
100 x 6
BB shrugs w/close grip
135 x 10
135 x 8
185 x 6
Felt great. Seriously. Great session.
Food from yesterday
4:00 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
10:45 AM
3 oz beef
12:30 PM
6 oz chicken
2 oz cheese
3:30 PM
.25 cup sunflower seeds
7:00 PM
2 scoops muscle milk
9 oz beef
Totals:
Calories: 2378
Fat: 129.0
Carbs: 29.8
Protein: 261.8
Food from 11 April 2009
11:00 AM
2 slices turkey bacon
6 scrambled eggs
2 oz cheese
1:30 PM
6 oz chicken
4:00 PM
2 scoops muscle milk
6:30 PM
12 oz pork ribs
10 shrimp
1 cup broccoli
Totals:
Calories: 2284
Fat: 122.2
Carbs: 22.6 [remember I am no longer counting carbs from green vegetables]
Protein: 248.9
Totally pumped to have some clean carbs tomorrow!
Here’s yesterdays leg workout. I pretty much blew my load in three exercises. It’s payback for neglecting my legs I suppose. They’re nice and sore today. But onto the workout.
Squats
135 x 10
185 x 10
225 x 10
275 x 6
315 x 2
365 x 1
225 x 10
Leg presses
360 x 10
450 x 10
540 x 10
630 x 10
720 x 4
Calf presses using leg press machine
720 x 12
720 x 12 toes in
720 x 12 toes out
720 x 12
Have a nice day.
That’s it. Haha. Felt great when I finished and it feels good now.
Gym is closed today. Because of Easter and all. So I took the opportunity to go for a run.
Three miles total.
First 1.5 miles constant speed.
Took 15 minutes.
Second 1.5 miles I ran on intervals:
30 second sprint: 8 total [4 minutes]
60 second job/recovery: 8 total [8 minutes]
12 minutes for second 1.5 miles
Also going to be messing around with the medicine ball. If anyone has a solid medicine ball routine for an abdominal workout I am all ears.
Thanks guys and happy Easter!
Food from today. It was a day when I could consume some carbs. So a lot less fat. Which means I had to eat a lot more. It was kind of hard [pretty weird hearing a fat guy saying that I know].
11:00 AM
2/3 cup quinoa flakes
2:00 PM
10 oz turkey
8 oz sweet potato
2 slices whole grain bread
5:30 PM
6 oz turkey
7:30 PM
Made a big shake. 4 scoops muscle milk, and I used 1 cup of milk. first time I’ve had milk since I have started this thing. So that was a nice change of pace. Had half the shake.
9:00 PM
2 scoops muscle milk [other half]
Totals:
Calories: 2206
Fat: 62.4
Carbs: 179.8 <-0.75 grams per pound puts me at 180 carbs, so I was right on the money here. =]
Protein: 222.0
Also. I have been at 240-241 for like three weeks now. I’m not discouraged though. I feel like I am looking better each week. So I am extremely encouraged by that. Anyone know where I can get a good set of calipers cheap?