I will post my diet for the purpose of critiquing. I’m open to any changes. Monday was not a “good” day however.
Monday Food Log - 4/7
Tuesday Food Log - 4/8
[quote]TheDudeAbides wrote:
Tuesday Food Log - 4/8[/quote]
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Your snacks are deficient in protein. Increase that.
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Move your fruits and other carbs to the morning hours. Move nuts to the afternoon/evening.
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Lose the granola bars. Those things are packed with simple sugars.
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Increase your total calories for breakfast and decrease those at dinnertime & later.
Your food choices are fairly good. I would almost wonder if you’re not getting enough calories. Are you doing a refeed day?
Food Log - 4/9
[quote]TheDudeAbides wrote:
Food Log - 4/9
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Protein is up. Carbs are down. Nice work.
[quote]CthruPants wrote:
TheDudeAbides wrote:
Food Log - 4/9
Protein is up. Carbs are down. Nice work.[/quote]
Monday was a bad day. Tuesday and Wednesday are more typical. I think I overdid it on my last protein shake yesterday. I wanted to make sure I was between 2200-2400 kcals.
First log showed up a little small, I thought I was at the opticians having my eyes tested lol!
Food choices on the other 2 days look ok, but I also think you could prob take in a bit more protein.
What is your Lean body weight at the moment? Do you know your fat percentage? The reason I ask, is that I calculate my protein requirements based on my lean weight. So 1.4-1.6 grams of protein (or whatever figure you’re working with) multiplied by your lean body weight in pounds to give you your daily protein consumption.
So for example if your lean weight was 140lbs then your protein would be between 196g and 224g daily (around what you are getting now) and I’m guessing your lean weight is heavier than that? I could be wrong tho’ as we all know that it’s impossible to tell someones fat percentage over the internet (unless you post a pic with a shoe of cause).
Anyway just my thoughts on what works for me if I need to drop some fat. I tend to keep that fats fairly high (healthy ones mostly obviously) and keep the starchy carbs low.
Just stopping by to give some motivation man! Keep up the good work, your Rippetoe log was what got me pumped to give it a try. Thanks!
Thursday’s Food Log - 4/11
I probably went overboard on the burger. One should have been enough, but two tasted better. I not so sure how accurate the stats are on the meat because that was according to FitDay. I buy very lean meat, so possibly less on all.
Dude, how long have you been on this diet?
[quote]BROOTAL wrote:
Just stopping by to give some motivation man! Keep up the good work, your Rippetoe log was what got me pumped to give it a try. Thanks!
[/quote]
Glad I can contribute and motivate some way. Still working on the diet. I’ve always had the weight training down.
[quote]CthruPants wrote:
Dude, how long have you been on this diet?[/quote]
About 5-6 months. I eat more/less depending on my goals. During Rippetoe I ate 2800-3200 kcals. My goal currently is 2200-2400. If you think its crap then just say so 
[quote]TheDudeAbides wrote:
CthruPants wrote:
Dude, how long have you been on this diet?
About 5-6 months. I eat more/less depending on my goals. During Rippetoe I ate 2800-3200 kcals. My goal currently is 2200-2400. If you think its crap then just say so :)[/quote]
Not at all. My only thought was that, if you’ve been on it for awhile and still aren’t seeing the results that you want (e.g. fat loss), then perhaps its time to re-evaluate.
The thing to remember about diets is that what I might think is a great diet for me may not work for you at all. Doesn’t mean its a bad diet though. That’s why I’m not going to say that you should change to such and such a diet. You’ll need to figure it out on your own.
Oh believe me. I’ve been struggling the last two months to find my sweet spot. I’m technically eating enough to lose weight without exercise, but I’m not. My current plan is to keep the calorie range but increase my daily expenditure/activity level. I think it’s working so far.
Friday’s Workout
stunk
- I was sick*
front squats - 10x3x225
military press - 10x3x135
romanian dl - 10x3x235
barbell row - 10x3x215
Killer workout, especially being sick. I’m disappointed with the numbers, hopefully the fat loss results will make up the difference.
I had to cancel yesterday’s workout to yard work. I need to level my back yard and have it seeded before Friday (rain).
Hang in there!
Hope you feel better soon!
God damn, your barbell row is awesome. The front squats are impressive, too. I remember doing 225 for a max of 3 and going “Ok, no more of that.”
Are you being strict with the rest times? That shit killed me, I hated it. 35 seconds rest is just evil.
Hope you’re feeling better for the next workout.
[quote]goochadamg wrote:
God damn, your barbell row is awesome. The front squats are impressive, too. I remember doing 225 for a max of 3 and going “Ok, no more of that.”
Are you being strict with the rest times? That shit killed me, I hated it. 35 seconds rest is just evil.
Hope you’re feeling better for the next workout.[/quote]
Thanks. I was doing 250 during Rippetoe. This weight is easier to manage though. I was up to 290 on front squats during Rippetoe. I feel weak.
I am very strict with the rest times. I have a timer. I have not done sub 40 seconds rest yet. That was rough, I can’t imagine doing 35 seconds.
Sorry for not updating lately, but I’ve been doing a lot of yard work. A lot. It’s still a work out for me, but most likely boring to read. I’m building a play structure for the kiddies. Brought in 3 yards of dirt to flatten out a part of the back yard. Lots of shoveling and wheelbarrowing. Also putting in about 100 retention wall blocks for landscaping purposes. I think those weigh about 25-30 lbs each. A bunch of mulch, blah, blah, blah.
I have lost just over 3 lbs since last week. It’s showing on my waist. I finished my homemade pull-up bar, so I’ve been doing various grips pulls sporadically. I did 6 wide grip pull-ups for the most in a set. Chin-ups are almost too easy. I’m going to do the 200 Rep Challenge one of these days. I did take pictures last week. Will post them soon.