Rest of food for day:
2 string cheese
4 mini sweet peppers
1 soft baked granola bar
1/2 cup 2% milk
6 oz shaved chicken
3 small tortillas
1/4 cup cheese
2 sweet peppers
1 tbsp honey in hot water
----Total: 1214 Kcal, 55g fat, 110g carbs, 75g protein (64g animal protein)
Days total: 2874 Kcal, 141g fat, 253g carbs, 159g protein
Crocheted a pumpkin today.
Tomorrow is my first day of 10th grade. Woohoo!
First day of 10th grade over. Went well.
Breakfast:
2 eggs
1 oz mozzarella
1 sweet pepper
1 cup whole Greek yogurt
16 red raspberries
1/3 tbsp honey
Lunch:
1 tortilla
3 oz chicken
1/4 cup shredded cheddar
1/4 cup lettuce
1/4 tomato
Snack:
1 packet Kodiak Maple Brown sugar peak protein oatmeal
1 cup milk
2 sweet peppers
1 string cheese
2 oz ham
8 blackberries
Total so far: 1148 Kcal, 70g fat, 116g carbs, 116g protein
Only had time to do bench press during my time in the weight room. I had to leave at 3:00 because of the football team practice. Il probably do some pullups later.
good to read.
Dinner:
1/2 pound meatloaf
1/4 cup doctored beans
3/4 cup buttered noodles
1 soft baked granola bar
1 cup 2% milk
----Total: 1049 Kcal, 47g fat, 103g carbs, 54g protein (mostly animal protein)
Days total: 2601 Kcal, 117g fat, 219g carbs, 170g protein
The only thing Im not fond of at school is the group of people(wellā¦ more like the people who arenāt in the group of not being in this group) I call the ādegeneratesā. They spew this awful wickedness and lewdness that feels like Iām being corrupted just being near them. I will try my best to stay away from them. I thought they wouldnāt get worse from last year. Nope, they got worse.
Also, apparently the middleschoolers have recess now. ??? why? They donāt need that. I never had that. The last who knows how many decades of middle schoolers didnāt have recess. Thatās for the littler kids to have. 15 minute recess. They have a longer day because of it at least, so its not cutting into class time. They start 20 minutes earlier and later. So I guess they take a different bus than us high schoolers. No complaints there though.
What I will do, in terms of working out, is tomorrow during strength I will do my squats and pullups, and then Thursday that next strength class il be on track for doing my lifting. Itās perfect actually, since Monday Wednesday and Friday I have strength, which are my training days.
Is it viable to have a bi-weekly shifted schedule? Week 1 is Mon-Wed-Fri for lifting, and week 2 is Tuesday Thursday Saturday. That way it lines up with my strength classes, and then Saturday my brother isnāt working so I can go to the gym weāre signed up for.
I will still have Sunday as a rest day, so It seems this could work, in my opinion.
Zero issue with that approach
Second day of school. Didnāt get to lift today. Oh well, will still do the cardio workout planned for the day. 10-1 Connaught ranges, the first 2 times will be 100m, the rest 50m
Food for the day so far:
2 eggs
2 sweet pepper
1 oz mozzarella
8 raspberries
2 oz ham
1 salad with chicken and cheese
6 oz meatloaf
1/2 cup buttered noodles
3 slices provolone
1 packet peak protein maple browne sugar oatmeal
1 cup 2% milk
----Total so far: 1738 Kcal, 86 fat, 109g carbs, 129g protein
Did my Precalc and Physics Homework for the day. Need to get some notebooks for notes so I do not have to unclip papers from my binder, which takes like 15 seconds or so of getting everything situated.
Did my workout. Felt like my heart was jumping up to my throat, or maybe my lungs into my throat, anyways it was a very good tough workout. Time to cool offā¦
Feels like its fall already. Schoolās started, leaves are falling, the temperatures are fall-like. It feels like September already.
Thursday I should be able to lift during strength. Will be nice.
Its good that I have these 3 weeks at the end of base building for lifting. Last week, Squat and pullups felt good, but bench felt a little heavier than what would have been good,the other movements could have been a bit easier also. So its good after this I still have 6 weeks at the same weight. I then increase the weight by 5lbs on bench and pullups, and then by 10lbs on squat, right?
If you feel strong with these weights at the end of base building, you can increase the weight before you start Operator, but otherwise yeah, run 6 weeks of Operator and then increase the weight and do it again. You can test maxes between phases of Operator if you feel like you could go heavier.
Dinner:
3 cups of homemade pasta cheese sauce meat mushroom mixture (I think they call this a casseroll?)
2 cups grape juice
----Total: 770 Kcal, 16g fat, 163g carbs, 43g protein
Days total: 2507 Kcal, 102g fat, 272g carbs, 172g protein
Still have 193 Kcal left, will treat myself to something more tasty than healthy, though still healthy.
Had 1 soft baked granola bar, and 1 cup 2% milk
Days total: uh oh. Well I went over, I thought I had 293 Kcal when I went to get my snack, not 193.
2789 Kcal, 114g fat, 306g carbs, 183g protein
Still its only 89 Kcal over.
August 20 W8D3 Rest day
Breakfast, School Lunch, Snack
2 sweet peppers
1 string cheese
8 blackberries
1 cup milk
1 tortilla with ham, cheese, lettuce, tomato
1 slice cantaloupe (I think I prefer honeydew for sure)
1 cup pasta
1/4 cup sauce
2 oz ground beef
1/8 cup Italian blend cheese
a few mushrooms
1 packet of that protein oatmeal (I decided I might as well make the oatmeal this time, instead of eating it straight out of the packet. Was good)
1/2 cup milk
----Total: 1234 Kcal, 45g fat, 142g carbs, 93g protein
School was good today. I am excited for strength tomorrow, I can lift in the school gym.
Time to do my little bit of homework, and then I will have free time to crochet if I want.
Did all my homework.
Honeydew is my favorite fruit. I just found out today that when its fully ripe, its all white on the inside. I have never had fully ripe honeydew. I tried just the white part from a partially ripe one. Its so sweet its amazing.
Snack:
1/4 cup roasted squash
1 tbsp butter
3 wedges of honeydew
----Total for the day (it logged with my other food already put here),
1507 Kcal, 57g fat, 185g carbs, 96g protein
Dinner:
16 shrimp
2 tbsp brown butter
3 oz steak cubes
1/2 cup rice
1/4 cup peas
1/4 cup steamed vegetable medley
-----Total: 678 Kcal, 40g fat, 32g carbs, 45g protein
Days total: 2185 Kcal, 97g fat, 217g carbs, 141g protein
Need 515 Kcal and 19g protein left.
Iāve been eating for 3 hours now, just a little bit more to eat then Iāll be done. Breakfast was very light this morning to test myself.
Snack:
1/4 pound of mozzarella cheese
1 bag gardettos snack mix
----Total: 549 Kcal, 33g fat, 36g carbs, 28g protein
2734 Kcal total today, and 169g protein.
Im going to start eating in a different way.
For awhile I have eaten in a way that prioritizes larger meals. I have noticed however that they often leave me overfull, and sluggish, and lazy.
So i will start eating more frequent, smaller meals. Since I eat 2600 Kcal a day, I will break this up into 5 520 Kcal meals. Iām also thinking of spacing some of my macros in an uneven way, a more protein heavy meal, a more carb heavy meal, and a more fat heavy meal, for an example. Could this have any benefit over having a roughly equal amount in each meal?
And could this diet, in general, be beneficial for me? I have noticed that when doing this,(When I had breakfast today, though it was a lot lower than that) I generally felt more alert and better)
I think spacing out your macros can be smart. If you have carb heavy meals before and after training, that would probably be best. Then the other 3 meals can be mainly protein/fat. But if you donāt or canāt some days, thatās fine too.
I prefer eating larger meals but a lot of this stuff comes down to personal preference.
Comes down to consistent hard training and eating enough quality calories. Meal timing and spacing out macros will provide marginal differences.
I think this style of eating is good for me on days I have strength class, but I donāt think Il be able to do a full day of it because mom makes dinner often so I save 1000 in the evening for it. I eat about 1 hour before training starts, and I eat almost right after in homeroom(Our first class is before homeroom). Then I have lunch and then a snack if I have the calories to allow.
Breakfast
3 eggs
2 sweet pepper
1 cup 2% milk
1 cheese stick
2 wedges worth of honeydew
527 Kcal, 26g fat, 40g carbs, 35g protein
Snack
1 packet protein oatmeal
1 mozzarella stick
1 pack honey roasted peanuts
515 Kcal, 28g fat, 40g carbs, 28g protein
Lunch
1 ham cheese lettuce tomato wrap
1 wedge honeydew (honeydew is by far my favorite fruit)
351 Kcal, 14g fat, 32g carbs, 24g protein
Snack
1 cup pasta
1/8 cup sauce
2 oz mozzarella
1 oz beef
387 Kcal, 21g fat, 43g carbs, 30g protein
Total so far: 1780 Kcal, 89g fat, 155g carbs, 117g protein
Need 920 Kcal and 43g protein still today. Dinner should manage.
School was good. I got to lift which was good. The warmup and then 1/2 mile run thatās part of the warmup was good and easy. The run I think I was one of the slower of the people who decided to run instead of walk, but thats fine because that wasnāt my workout, it was a warmup.
Only got to 2 sets of bench due to lack of time, but That actually evens it out for the week so Iām fine with that
Squat:
115 x 8
135 x 7
155 x 5
175 x 5
190 x 3
190 x 3
190 x 3
190 x 3
190 x 3
Weighted pullups (super settled with bench but didnāt have enough time)
15 x 3
15 x 3
15 x 3
Bench
75 x 8
95 x 8
115 x 6
135 x 5
155 x 3
155 x 3
Next time I will try to superset each exercise so I can knock them out within the 1 hour of training time I have.
Supersetting is an excellent time saving technique. And the bench and pull up superset is a classic, dating back to Arnold and even pre-dating him Iām sure.
I like @Stormblessed ās idea regarding carbs as well. I donāt eat them, but if I did, Iād put the before and after training. Starting the day with a high protein/moderate to high fat breakfast will prevent typical energy spikes and crashes we tend to see with many folks and give a bit more even and stable energy at the start of the school day, and the carbs will be an effective fast fuel source for training.
If youāre doing more experimenting, another idea to try would be carb cycling. On the days where training is hard, more carbs are eaten. On the days where training is light, fewer carbs are eaten. On the days without training, no carbs are eaten. The final part can be tough when you donāt control dinner, but you can always think of dinner as just getting you a head start on the next dayās carb requirement.
Lots of great articles on the subject out there.
I might try to implement that a bit, but Iām not super focused on it. I figure, in the worst case scenario, I wont be able to choose between eating such and such ratios of macros and be able to choose to eat less carbs, if thatās what there is. So I try to keep it even throughout the days, just eating what there is. I probably will try it a bit though.
Thatās actually the reason why I donāt really go super in-depth with all the macros, and especially supplements. Thereās no tree or plant that makes pills with all the supplements. If I need more of a nutrient, il try to find plants that have that and eat more of that. And like creatine, thatās not natural. Testosterone is naturally made by the body, but if you inject it into yourself its not natural. Same with creatine in my opinion. There is a very small amount in meat, so if you want creatine you better go ham with meat (no pun intended).
I think this is a fantastic idea