Meal #4 Dominos deep dish ExtravaganZZa pizza
Meal #4 Dominos Philly cheese steak deep dish pizza
I am reducing my caloric limits by 100 calories every Friday. I am setting my protein minimum requirement at 300g per day and caloric limit of 3400 or less per day on workout days (2 hours minimum) and 3100 or less for any other day.
What do I constitute a cheat day? Any time that my 2 conditions are NOT met:
- My protein minimum is not met AND/OR
- I eat over my caloric limit.
I still have a lot of left overs from Dominos and pastries, but I will NOT cheat (by my definition). I will only eat my allotted calories and if the leftovers get spoiled because I did not eat it fast enough, I will then throw them out. Some may ask why I do not throw away the leftover right now? I waste so much time, money, etc… I am not about to waste food if I can help it.
Day 212 of diet 9/4/09 Friday.
Meal 1
2 scoops whey protein - 260 cals
1/2 Dominos Philly cheese steak sandwich - 345
130g nectarine - 57
246g tomato - 44
4 fit fish oil caps - 40
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
4 fit fish oil caps - 40
Meal 3 (pre workout)
2 scoops whey protein - 260 cals
Back workout
- chest supported row 25x8, 45x7, 70x6, 90x5, 135x4, 180x7
- HS iso lateral row 90x8, 180x7, 270x6, 360x5, 450x4, 540x12
- seated cable row 200x8, 250x6,9
- face pulls 75x10, 100x10, 125x10, 150x10
- cable pull overs 75x10, 100x10, 125x10, 150x11
Meal 4
2 scoops whey protein - 260 cals
1/2 Dominos Italian sandwich - 440
5g creatine
5g L-leucine
Meal 5
2 scoops whey protein - 260 cals
1 scoop vanilla Metabolic Drive - 100
Klondike ice cream bar - 250
Fiber One chocolate bar - 140
4 Flame out - 52
FitDay macros:
Protein - 356.7 (51%)
Carbs - 177.9 (25%)
Fiber - 22.2
Fats - 73.5 (24%)
Total calories - 2748.
Protein over 300g and total calories under 3100? = Yes.
Day 213 of diet 9/5/09 Saturday.
Fasted morning cardio:
1 hour treadmill at 3.0 mph and 9.5 incline.
Meal 1
2 scoops whey protein - 260 cals
1/2 Dominos Italian sandwich - 440
250g tomato - 45
80g grapes - 55
4 fit fish oil caps - 40
Meal 2
2 scoops whey protein - 260 cals
1/2 Dominos Philly cheese steak sandwich - 345
Meal 3
2 slices Dominos ExtravangaZZa pizza - 620 cals
Meal 4 (pre workout)
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
Shoulder workout
- bb mil press 45x25, 65x15, 95x8, 115x6, 160x7
- single arm bb collar press 25x8, 50x6, 75x4, 100x4
- bb shrugs 135x10, 225x10, 315x10, 405x10, 495x10
- db rear laterals 15x10, 30x8, 50x8, 60x8
- cable leaning laterals 25x8, 35x8, 45x5, 40x5
Meal 5
2 scoops whey protein - 260 cals
263g microwaved potato - 263
5g creatine
5g L-leucine
Meal 6
2 scoops whey protein - 260 cals
1 scoop vanilla Metabolic Drive - 100
pickle - 25
4 Flame out - 52
FitDay macros:
Protein 400.5 (48%)
Carbs 243.0 (29%)
Fiber 23.9
Fats 84.0 (23%)
Total calories 3285.
Protein over 300g and calories under 3400 (w/ 2 hours of exercise) ? = Yes.
Day 214 of diet 9/6/09 Sunday.
Meal 1
2 scoops whey protein - 260 cals
1 slice Dominos ExtravaganZZa pizza - 310
2 slices Dominos Philly cheese steak pizza - 520 (finished all the birthday leftovers except ice cream)
212g apple - 110
225g tomato - 40
4 fit fish oil caps - 40
Meal 2
513g noodles - 1899 cals
1 egg - 77
sesame oil - 120
daikon - 30
4 salmon oil caps - 40
Meal 3
Drumstick caramel cone - 320 cals
Drumstick chocolate fudge cone - 310
Haagen Dazs bar - 310
Klondike bar - 250
2 Rice Krispies - 180
Meal 4 (pre workout)
2 Rice Krispies - 180
Leg workout
- single leg press 0x10, 20x8, 50x6, 90x4, 140x8
- sissy squats b.w. x 8,8,8
- Bul split squats 25x8, 40x5, 50x5, b.w. x 20
- roman chair sit ups 0x10, 10x8, 25x5, 10x5
- DC standing calf raises 165x10
- regular standing calf raises 300x8, 405x8, 495x6
Meal 5
2 scoops whey protein - 260 cals
411g microwaved potato - 411
5g creatine
5g L-leucine
Meal 6
2 scoops whey protein - 260 cals
1 scoop vanilla Metabolic Drive - 100
Haagen Dazs bar - 310
Klondike bar - 250
4 Flameout - 52
FitDay macros:
Protein 340.0 (20%)
Carbs 854.3 (51%)
Fiber 42.8
Fats 211.0 (29%)
Total calories 6640.
Protein over 300g? = Yes.
Calories under 3100? = NO!!!
Screwed up today. I was asked once why it was so hard for me not to cheat/deviate from my diet. My answer was/is still - I don’t know? If I could answer that for myself and market that answer for others, I would be rich.
Mike,
What are you trying to accomplish with this thread? Serious question.
I ask because it seems like you want to lose weight, yet I see pictures of a McDonald’s order for a family of four. And an eclair.
What are you doing for regular meal prep?
Maybe you should scan or post a picture of your weekly grocery bill so we can critique food choices. I wish you luck but I honestly don’t know why this thread is still up. If anything, it belongs in the Workout Logs forum, because you should be eating AND lifting properly (which I know you are trying to do). Not sure why this is in S&N forum.
Where are you getting all these take out meals? Looks like from the same restaurant.
I honestly think you should do a few rounds of Lyle McDonald’s Rapid Fat Loss Diet. There’s a thread in this forum and the results are generally very good.
Bottom line, I think you need to learn to cook for yourself and how to shop; it is honestly a logistical mind fuck to find your “grocery groove” with regards to what you buy every week and how you prepare your meals regularly WITHOUT deviating from routine.
Once you find this groove, I think you will be set. Seems like diet is more difficult for you than training (though it is for most, including myself).
He’s made some good progress but an 8000 calorie day is no longer a refeed/carb-up, it’s an orgy of cheating that sets back your progress IMO. For somebody who is struggling to get leaner, I don’t see how an 8000 calorie day makes any sense.
Plus, when you eat fried foods, starches and sugary foods, it makes you crave those foods on the days you’re trying to eat clean. So it just makes those clean days harder. If you eat cleaner more often, you’ll crave junk food less IMO.
Also, if you’re going to cheat, do not cheat “in bulk”. Do not bring an entire pizza into your home. Eat a slice of pizza if you have to, but do not purchase an entire pizza. It’s the difference between eating a small bag of chips, and bringing an entire party-size bag of chips home. Once you bring that big bag of chips home, you are screwed.
You win or lose on your diet at the store, not at the kitchen table. By that point it’s already too late.
If you have kids or a family, and need to buy a whole pizza, that’s different. Otherwise, you are just torturing yourself to have a pizza in the fridge, and trying to tell yourself you’re not going to eat it - of course you will. If it’s in the house, you’re going to eat it.
The guy obviously likes to wallow in self-pity. He agrees with everybody says he will change
then goes and cheats and blames it on his lack of self-control and then says how awful he is.
The pattern then repeats. He obviously craves the attention.
Perhaps he should make this deal with himself and others. Next time he goes on
an all-out binge he has to stop posting…
Hey now, the crazy thing is… Mike’s still making progress. Not rapid progress, and not linear, but still progress.
But it’s a good point that “learning to cook” might be the best advice for the diet. The second best advice being that when eating out “order less food… and then leave before you can order more”
Day 215 of diet 9/7/09 Monday.
Meal 1
2 scoops whey protein - 260 cals
Bibimmyun noodles - 550
4 fit fish oil caps - 40
Meal 2
2 scoops whey protein - 260 cals
Chacharoni noodles - 580
4 salmon oil caps - 40
Meal 3 (pre workout)
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
Back/vertical workout
- neutral grip pull ups b.w. x 6,6,4,7,5
- lat pull downs 150x8, 200x6, 250x6
- Paramount pull downs 160x8, 205x6, 250x6,7
- cable pull overs 75x10, 100x10, 125x10, 150x10
- v-bar pull downs 150x8, 200x6, 250x4
Meal 4
2 scoops whey protein - 260 cals
236g microwaved potato - 236
5g creatine
5g L-leucine
Meal 5
2 scoops whey protein - 260 cals
1 pickle - 25
seaweed - 30
4 Flameout - 52
FitDay macros:
Protein 326.2 (46%)
Carbs 243.9 (35%)
Fiber 8.8
Fats 61.3 (20%)
Total calories 2853.
Protein over 300g and calories under 3100? = Yes.
[quote]PonceDeLeon wrote:
Mike,
What are you trying to accomplish with this thread? Serious question.
I ask because it seems like you want to lose weight, yet I see pictures of a McDonald’s order for a family of four. And an eclair.
What are you doing for regular meal prep?
Maybe you should scan or post a picture of your weekly grocery bill so we can critique food choices. I wish you luck but I honestly don’t know why this thread is still up. If anything, it belongs in the Workout Logs forum, because you should be eating AND lifting properly (which I know you are trying to do). Not sure why this is in S&N forum.[/quote]
The main reason for this log is for me to lose weight and keep it off and it is helping. I had done strict Velocity and other diets before, but always gained the weight back and more. Previous to this, I got to the weight of 209lbs before I yo-yoed back up to 247lbs. If I did not have to log in and post daily, I know I will be back over 250lbs in no time.
Lifting and cardio is the easy part for me. It used to be a chore but I consider it more of a habit now. Even at my fattest I was still lifting weights consistently. The reason I want to keep it in the S&N forum is because Nutrition is the reason I failed to meet my physique goals. It is a daily struggle for me to eat properly.
Training now is almost an afterthought so I feel it does not belong in the Training logs - where most people have definite training goals they are working towards.
[quote]K2000 wrote:
Also, if you’re going to cheat, do not cheat “in bulk”. Do not bring an entire pizza into your home. Eat a slice of pizza if you have to, but do not purchase an entire pizza. It’s the difference between eating a small bag of chips, and bringing an entire party-size bag of chips home. Once you bring that big bag of chips home, you are screwed.
You win or lose on your diet at the store, not at the kitchen table. By that point it’s already too late.
If you have kids or a family, and need to buy a whole pizza, that’s different. Otherwise, you are just torturing yourself to have a pizza in the fridge, and trying to tell yourself you’re not going to eat it - of course you will. If it’s in the house, you’re going to eat it.
[/quote]
All good points in regards to me. My brother on the other hand can ignore any junk food in the apartment and only eat on his cheat days - about 7 days out of the whole YEAR. I just need to be more like him. He does not need to have a log or write posts, does not count calories, but is getting leaner as I type this because of dietary self-control.
[quote]pja wrote:
The guy obviously likes to wallow in self-pity. He agrees with everybody says he will change
then goes and cheats and blames it on his lack of self-control and then says how awful he is.
The pattern then repeats. He obviously craves the attention.
Perhaps he should make this deal with himself and others. Next he goes on
an all-out binge he has to stop posting…[/quote]
Yes, I realize I have a negative type of personality. I can intellectually understand what is happening with me and my willingness to give in to my emotional lack of self control. The pattern in the past always did repeat itself - like a yo-yo. However I hope the trend will be for me to lose more weight even if it is at a slower pace than I would like.
I have discussed the issue of posting with my brother. He, like myself, feel that if it helps me to at least maintain what I have done so far, it is best for me to continue. Otherwise even he can see that I might go back on the yo-yo again.
Of course on a website like Testosterone Nation - I should expect to be called a pussy and whatnot for not “manning up” and getting shredded already, but I will keep posting on this thread until I reach my goals. I will not give up just because I screw up a few dozen times. Giving up is a habit I need to break most of all.
Day 216 of diet 9/8/09 Tuesday.
Meal 1
2 scoops whey protein - 260 cals
1 scoop vanilla Metabolic Drive - 100
247g tomato - 44
89g kiwi - 54
4 fit fish oil caps - 40
Meal 2
2 scoops whey protein - 260 cals
Nature Valley PB bar - 170
Nature Valley trail mix bar - 140
4 fit fish oil caps - 40
Meal 3
2 scoops whey protein - 260 cals
1oz Doritos cool ranch - 150
Meal 4 (pre workout)
3 scoops whey protein - 390 cals
1 Rice Krispies treat - 90
Biceps workout
- seated incline db curls 10x12, 15x12, 20x12, 25x12, 30x8
- db hammer curls 30x12, 40x12, 50x12, 60x9
- single arm cable curls 40x12, 50x12, 60x12, 70x7
- single arm reverse cable curls 20x12, 30x12, 40x12, 50x12, 60x7
Meal 5
2 scoops whey protein - 260 cals
1 scoop vanilla Metabolic Drive - 100
2 pickles - 50
4 Flameout - 52
FitDay macros:
Protein 386.4 (62%)
Carbs 139.7 (22%)
Fiber 16.1
Fats 42.8 (16%)
Total calories 2461.
I don’t usually post on journals/logs because they’re frustrating as all get-out, but I had to chime in here because it’s been going on for so long.
I checked your pics on page one and your recent pics on page 20. In 28 weeks and 40 pounds, that’s just unimpressive progress.
You’ve reduced the gut, sure, but you’ve added minimal visible muscle. I’m not sure how your strength has changed, but the bottom line is that your combination of diet and training is not as productive as it could/should be. People have made even more dramatic changes to their physique in half the time you’ve been working on it.
You’re spinning your wheels, man. Your training is inefficient, to say the least. I sketched out your last week’s program:
Mon: 1 hour afternoon cardio; Back
Tues: Biceps
Weds: 1 hour afternoon cardio; Hamstrings, calves, abs
Thurs: 1 hour afternoon cardio; Chest
Fri: Back
Sat: 1 hour morning cardio; Shoulders
Sun: Quads, calves, abs.
It’s all over the place with no focus. With the resources on this site, you have zero excuses not to be following a proven training program. There have been dozens of programs designed by professional coaches to build muscle and burn fat. Why you’re not sticking to one, I don’t know.
That leads us to your diet, which, to be perfectly honest, absolutely fucking sucks.
That Jamie Hale article about “eating junk food and getting lean” was the last thing you needed to read, because you heard it as permission to gorge on shit as long as you reach your protein and total calories. Despite what Hale says, successful dieting doesn’t work that way for the overwhelming majority of people. You are not a unique snowflake, and you should follow a nutrition plan that’s been shown to work time and time again.
And by the way, if it was up to me, you wouldn’t get a cheat day each week, let alone the monstrous free-for-alls you allow yourself. I generally believe that you’ve got to earn your cheats and, depending on how much you’ve got left to lose, it might be a single cheat meal, not a cheat day. (But that’s getting us sidetracked from my overall point.)
You’re eating three slices of pizza, having ice cream twice a day, you’re eating candy bars before your workouts (rice krispie treats are candy bars, don’t try to convince yourself otherwise), and you’ve got the balls to still say you’re dieting? Those are grande cajones, mi amigo. Muy grande cajones.
You really need to snap to attention man, realign your perspectives, and sincerely crack down at getting things in order on all levels. Otherwise we can look expect to see “Day 366 of diet, 2/6/10” and you’ll look basically the same as you did on day one… and the only reason that’ll happen is if you allow it to. If you don’t change what you’re doing, that is the path you’re headed.
Just in case you’re misunderstanding me, I’m not pissed at you, I’m pissed at the situation you’ve put yourself in. It’s 100% fixable, but you’ve got to try.
Thanks for your advice Chris, I agree with most of what you are saying. However, I want to give what I am currently doing at least until the end of September (3 more weeks) and evaluate it then.
I guess it is a little bit about sibling rivalry. My brother is doing a low-carb, moderate fat and high protein diet at the moment. He is seeing results and thinks that it is the low-carb part of the diet that is doing most of the work. I am trying (and failing) to prove to him that it is his lower levels of caloric intake that really mattered and not low-carb or low-fat or such nonsense.
That is one of the reasons I want to continue and incorporate junk food into my diet (within reason) and prove I still can lose weight. I want to prove that it really is all about calories (provided enough protein) and not just the composition of said calories that creates the overall effect.
[quote]hawaiilifterMike wrote:
Thanks for your advice Chris, I agree with most of what you are saying. However, I want to give what I am currently doing at least until the end of September (3 more weeks) and evaluate it then.
I guess it is a little bit about sibling rivalry. My brother is doing a low-carb, moderate fat and high protein diet at the moment. He is seeing results and thinks that it is the low-carb part of the diet that is doing most of the work. I am trying (and failing) to prove to him that it is his lower levels of caloric intake that really mattered and not low-carb or low-fat or such nonsense.
That is one of the reasons I want to continue and incorporate junk food into my diet (within reason) and prove I still can lose weight. I want to prove that it really is all about calories (provided enough protein) and not just the composition of said calories that creates the overall effect.
[/quote]
How convenient…