Breakfast 8 am: 2.4 grams fish oil, 1.4grams creatine, 2000IU D3, 1 vitamin shoppe ultimate male multi, 1 glass of green goodness (by boathouse). 1 cup of 2% greek yogurt, 1/4 cup granola, 1 teaspoon of honey
11am: 3 hard boiled eggs
12pm: protein shake
2pm: 1 chicken breast, 1/2 sweet potato, 1/2 cup cauliflower, 1/2 cup green peppers, 1/2 cup asparagus.
5pm: protein shake, banana, 1.4 grams of creatine
6:30-8pm: Capoeira (Tonight went really well. Everything hurt after I left and I can see solid improvements that have been building for the past month)
8:45pm dinner: 1 tomato wrap, 3 tablespoons of hummus. Tons of water (Although I do drink a lot of water throughout the day, I was dehydrated at this point). 1 protein shake, BCAAs. 2.4 grams fish oil
Modification to Day 6: Had to work until 4 am. Had 1 20oz coke at 2am while trying to stay awake. should have just had a cup of coffee. Felt crappy after coke.
Day 7:
Breakfast 8 am: 2.4 grams fish oil, 1.4grams creatine, 2000IU D3, 1 vitamin shoppe ultimate male multi, 1 glass of green goodness (by boathouse). 1 cup of 2% greek yogurt, 1/4 cup granola, 1 teaspoon of honey
11am: protein shake, 1 banana. 1 cup of coffee (black)
2:30 pm: 1 chicken breast, 1/2 sweet potato, 1/2 cup cauliflower, 1/2 cup green peppers, 1/2 cup asparagus.
5pm: protein shake, made in 1 cup of coffee+water to top off volume of protein
730pm dinner date: 1 serving of korean marinated thin cut beef. 1/4 cup dried octopus, 1/4 cup of fish cake. 4 glasses of red wine (Yes, I know, could have drank less but it was going quite well.)
Pre Breakfast 8:30am : 2.4 grams fish oil, 1.4grams creatine, 2000IU D3, 1 vitamin shoppe ultimate male multi, 1 glass of green goodness (by boathouse).
Bike 1.5 miles to work
9am Breakfast: 1 cup of 2% greek yogurt, 1/4 cup granola, 1 teaspoon of honey
11:30am snack: protein shake
1pm: 1 chicken breast, 1/2 cup cauliflower, 1/2 cup green peppers, 1/2 cup asparagus
330pm snack: 1 protein shake, 1.4 grams creatine, banana
breakfast 11am. multi, 1 glass of green goodness (by boathouse), 1.4 grams of creatine. 2 grams of fishoil
1 cup of 2% greek yogurt, 1/4 cup granola, 1 teaspoon of honey.
2pm: 1 chicken breast, 1/2 cup carrots, 1/2 cup green peppers, 1 tomato wrap with 2 table spoons of hummus.
530pm: Gym
Push press (first push press. Thought it would help with handstands etc. Lots of room for improvement)
warm up (barx10)
95x8
115x5
135x5
115x5
115x4 (failure)
Dumbbell press:
Warm up (45x5)
75x7 (all were one short of failure)
70x8
65x7
60x7
One arm rows and abs super set
Rows: slight decline situp
70x8 20
65x10 19
65x8 13
65x7
Curls with fat grip bar:
65x10
65x7
60x7
Cooked for a date:
730pm dinner: 1/2 serving of monk fish, 1/2 serving of artic char, 1/2 cup asparagus. 2 glasses of red wine
11pm Drinks with date: 2 glass of red wine, 1 beer.
pre-breakfast: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d.
12pm breakfast: 1 waffle with strawberries and blueberries.
5pm: 1 chicken breast, 1/2 cup carrots, 1/2 cup green peppers. 1 tomato wrap with 3 tablespoons of hummus
8pm: 1/2 cup of 2% greek yogurt. 1/4 cup granola, 1 teaspoon of honey.
My diet suffers on date nights and the breakfast together in the morning. I will have to lead us to places that serve what she likes AND simple omelets…a Belgian waffle house is a crappy choice due to my goals.
I already feel stronger and in better shape even thought it is only day 11. I think I have heart my aesthetic goals with some diet glitches but I think I am on the right path. I will have to be better about planning weekend meals and pacing out any wine and beers with seltzer water. It is hard to not have a glass in my hand while out drinking with friends. I think seltzer would be the perfect, and much cheaper solution to that.
I still want to work out more and do more capoeira. Capoeira class was canceled Friday-Sunday for an event they had in North Carolina. I am happy with my effort but I want to see more personal gains this week. My energy levels have been a problem on the weekends and after work. Not sure what that is about but I need to find a decent remedy. I will try and get more quality sleep starting now. I realize no one is reading this but it has helped me focus and I plan to continue. I will take measurements this week so that I will have other metrics to judge my progress.
pre-breakfast: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d.
12pm breakfast: 1 waffle with strawberries and blueberries.
5pm: 1 chicken breast, 1/2 cup carrots, 1/2 cup green peppers. 1 tomato wrap with 3 tablespoons of hummus
8pm: 1/2 cup of 2% greek yogurt. 1/4 cup granola, 1 teaspoon of honey.
My diet suffers on date nights and the breakfast together in the morning. I will have to lead us to places that serve what she likes AND simple omelets…a Belgian waffle house is a crappy choice due to my goals.
I already feel stronger and in better shape even thought it is only day 11. I think I have heart my aesthetic goals with some diet glitches but I think I am on the right path. I will have to be better about planning weekend meals and pacing out any wine and beers with seltzer water. It is hard to not have a glass in my hand while out drinking with friends. I think seltzer would be the perfect, and much cheaper solution to that.
I still want to work out more and do more capoeira. Capoeira class was canceled Friday-Sunday for an event they had in North Carolina. I am happy with my effort but I want to see more personal gains this week. My energy levels have been a problem on the weekends and after work. Not sure what that is about but I need to find a decent remedy. I will try and get more quality sleep starting now. I realize no one is reading this but it has helped me focus and I plan to continue. I will take measurements this week so that I will have other metrics to judge my progress.
pre-breakfast 830: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d. 1/2 glass of boathouse green goodness
Breakfast 9am: 1 cup 2% greek yogurt, 1/2 cup granola, 1 teaspoon of honey
Snack 11am: 1 protein shake, 1 cup of black coffee
1pm: 1 chicken breast, 1/2 cup green pepper, 1/2 cup tomato,
3pm: rockstar energy drink, 2 hard boiled eggs
4:30pm: protein shake, 1.4 grams of creatine
6-9pm: capoeira. My endurance is steadily increasing.
9:30: 1/2 serving artic char, 1/2 serving grupper, 1/2 cup asparagus. 1 handful of peta chips with 3 tablespoon of hummus
To reiterate: I drink water throughout the day, probably a bit more than 4 liters. I also bike 1.5 miles to work and 1.5 miles home.
pre-breakfast 830: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d. 1/2 glass of boathouse green goodness
Breakfast 9:30 am: 1 cup 2% greek yogurt, 1/2 cup granola, 1 teaspoon of honey
Snack 11am: 1 protein shake
1pm: 1 chicken breast, 1/2 cup green pepper, 1/2 cup tomato,
3pm: sugar free redbull, 2 hard boiled eggs
4:30pm: protein shake, BCAA’s 1.4 grams of creatine
6-9pm: capoeira. Been a great two days, everything is sore.
9:30: protein shake, 1 apple with 3 tablespoons of peanut butter. 2 grams of fish oil.
pre-breakfast 830: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d. 1/2 glass of boathouse green goodness
Breakfast 9:30 am: 1 cup 2% greek yogurt, 1/2 cup granola, 1 teaspoon of honey
Snack 11am: 1 protein shake
1pm: 1 chicken breast, 1/2 cup green pepper, 1/2 cup tomato,
3pm: 1 monster energy drink
4:30pm: protein shake,1.4 grams of creatine
5:30pm: happy hour with coworkers. 2 beers and an asian pork sandwich (nothing redeemable)
pre-breakfast 830: 1.4 grams creatine, 2 grams fish oil. mens multi and vit d. 1/2 glass of boathouse green goodness
Breakfast 9:30 am: 1 cup 2% greek yogurt, 1/2 cup granola, 1 teaspoon of honey
12 pm: Wawa chicken Parmesan sub. 1 monster energy drink (a bit hung over)
4:30pm: protein shake,1.4 grams of creatine
6pm: half a piece of cheese-less quiche
6:30-9pm: capoeira.
10pm: Almond encrusted salmon. Salad without dressing (cucumbers, green onions, tomato). 1 beer.
10:30: greek yogurt with a teaspoon of honey and granola
I fell off the face of the earth. Sorry about that. I actually think this entire thread has not been read…but I figure I should check in for myself. It is almost 2 months in. I am getting stronger in capoeira. I am not stronger in the gym yet…mainly because I have only been doing capoeira. I am not training as much as I should but I am getting better…just not fast enough. I dont have much time left in Philadelphia and I need to put forth more effort in my training before my move. The capoeira is good here and I am squandering it. I will give physical updates and pics in 1 more month. I will go for every three months. I will stop giving my daily diet on here and I will list workout progress every week, that way I do not burn out on reporting daily…it was becoming a pain.