Dinner:
1 ham slice
1 cup buttered noodles
1/8 cup beans
15 pistachios
1 packet protein oatmeal
2 oz Gouda cheese
12 raisinettes
1 slice pumpkin bread
----Total: 1090 Kcal, 48g fat, 116g carbs, 54g protein
Days total: 2999 Kcal, 108g fat, 305g carbs, 205g protein
I keep smelling that smell. It must be me I guess. Well, I know Im eating enough protein at least!
September 17 W4D3 Cardio day.
Will try to do a high intensity cardio session. Im thinking I might do a 50 kcal bike challenge as fast as possible (atleast to start). I want to break my pr of 3:15. If i get it below 2:55 then I will get on the school leaderboard for it.
Im sick of smelling this smell. Im pretty sure its not ME, because I smell it even after I shower good.
Didnāt end up going to the school gym today. Will do my workout at home today.
Im going to try cooking some chicken breasts for meal prep.
What can I do for a cardio or general conditioning workout?
Canāt do jumping stuff like burpees because I donāt want to upset my calf
Its a little soggy out to run, but mostly I donāt want to get my calf with it either.
I donāt have any kettlebells (other than an 8lb), but I do have a 25lb adjustable dumbbell, I have an 8lb medicine ball too
I do have a pullup and dip bar
Crossfitās āCindy WODā
20 minutes, as many rounds as possible of 5 chins, 10 push ups, 15 squats.
Il do that then. Can I start out with doing pullups until I cant do 5 in a row, and then switching to chin ups?
For crossfit, a kipping pull up is typically whatās permitted for the exercise. I use a variety of grips and a strict style myself.
EDIT: And on that note, if I canāt get 5 in one go, Iāll rest until I can get all the reps in.
Got it.
Il do the workout in a little bit after Iām done eating.
Finished. I wasnt able to get all the pullups in even with a bit of rest, so about halfway through i was only getting 3 reps in before switching to the next exercise. Looking back at your message, I think I was suppose to rest until I could complete ALL the reps of pullups.
I did all the pushups and squats though, and got a hell of a chest pump. Back was pretty pumped too i could feel.
Good workout. I thnk I got about 12-13 rounds? I lost track around the 6-8 mark
Also; I think doing operator is doing good for gaining muscle, despite the strength being a focus. Iāve gotten new stretch marks on my chest, which I like seeing. Iām right about 160lbs nowā¦ Havenāt been this heavy since I was the same weight at 5ā4" at the end of 7th grade, changing all the muscle to fat.
Iāve really come a long way in the last 3 years. From fat, to skinnyish, and now Iām (in my opinion) jacked. Only time will tell what is next.
Iāve finally gotten to my mind that having visible abs is over-rated, and Is not a goal. Having a lower body fat IS beneficial sometimes, like in the summer/warm days, and for being able to run faster due to less dead weight. But Its not an enemy. It serves its purpose as it does; provide insulation and reserves of long-term energy. I donāt care if I lose my abs, as long as Im not gaining a ton of fat.
Yup. But thatās alright: you got in some work.
Really awesome to hear how well the system is working out for you! Your willingness to invest yourself into it has been a huge part of that.
Yep, I know if I wouldnāt have invested any effort into this and went half-assed, I wouldnāt really make any progress. But I HAVE made progress already, and Im happy about that.
Iāve noticed on my bench press that 135x5 is feeling really good, its not āeasyā, but its not tough at all. At the start of this it would have been tougher I know.
Snack:
2.5 oz chicken breast
1 fried chicken wing
8 pistachios (I like these a bit, I think they are nutritious too)
----Total: 308 Kcal, 16g fat, 7g carbs, 33g protein
With cooking the chicken breast for meal prep, I cooked it pretty well I think; I used a bit of butter, some worcestershire sauce, paprika, and cilantro. The outside has some of the flavor, but most of it was still in the pan. Other than that, all I can say is; Yep. Its chicken. I cooked up about 24 oz of uncooked chicken, and I have it in 3 packs, the weights werenāt even one was 100, the other 150, the other I think was 175, but I donāt mind. When I make a bigger batch, I will plan better. I will have to get more chicken, beef, and pork, since that can be a pretty lean meat, and I do enjoy the flavor/texture of it. Vacuum sealing is great.
1680 Kcal and 101g protein left. I got this.
Tomorrow, its official. I WILL be doing that science thing. I have a few ideas, and Im leaning towards the latter one.
An experiment comparing the laser reflection from various polished metals/alloys, and how it might affect the wavelength, intensity, and focus of the light,
And the one I think I will do;
Testing different oils and their properties in making soaps.
The first one is very sciencey, while the other is something I really would like to do. I will NOT do both at once, Il never get anything done.
Making the soaps would be useful; I get to make something useful and is practical. I think of it as hobby/taking advantage of resources to get what I want, disguised as scientific analysis. Which I donāt think thereās anything wrong with that at all.
Another note; Im thinking of cutting my Calories down to 2900. This way, I can have the same amount by filling in all the Calories, and then having a glass of milk every night before bed. I will do this to help muscle recovery.
Dinner (and snack from earlier that I didnāt track)
2 oz spam
2.5 eggs
6 small pancakes
1 root beer mini can
1 protein granola bar
1 protein oatmeal pack
1 cup whole milk
----Total: 1212 Kcal, 55g fat, 125g carbs, 57g protein
Need 468 Kcal and 44g protein. Protein shake time
Protein Shake:
1 scoop protein powder
2 cups 2% milk
----Total: 424 Kcal, 13g fat, 29g carbs, 46g protein
Days total: 2956 Kcal, 134g fat, 235g carbs, 202g protein
Decent day of eating I would say.
September 18; W4D4 Strength Day (Also get to do some martial arts today)
Today is going to be a very busy day. I will finally get to go to the science thing.
I think, in addition to my protein shake, Im going to pack one of my vacuum sealed chicken breast bags.
In regards to training, Im going to do face pulls and forearm stuff for assistance work.
Time for a good breakfast.
Good day today. I did a bit more research on oils for soapmaking.
Now I have a sore throat though. Cmonā¦ wait until the weekend to get sickā¦
Breakfast:
3 eggs
2 slices whole wheat bread
3 mini breakfast sausages
1 cup whole milk
----Total: 663 Kcal, 39g fat, 37g carbs, 42g protein
Snack:
about 150g chicken breast
----Total: 248 Kcal, 5g fat, 0g carbs, 47g protein
Lunch:
1 chicken cheese lettuce tomato wrap
1 honeydew wedge
----Total: 476 Kcal, 22g fat, 41g carbs, 28g protein
Snack:
1 tbsp honey
1 small bag of chips
16 club crackers
1 tbsp cheddar spread
----Total: 539 Kcal, 26g fat, 70g carbs, 6g protein
Martial arts club was okay.
I do like this science thing at the local university, iām glad Im doing it. Its gonna mess up my homework a little bit but I donāt mind really, just pushed my homework back a bit
Dinner:
4 oz kielbasa
4 oz rice a roni
1/4 cup kidney beans
some peas
----Total: 772 Kcal, 29g fat, 101g carbs, 29g protein
Need 302 Kcal and 49g protein left.
Never tracked my workout.
Was the same as last time, just with different assistance
Bench
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
Pullups
5
5
5
5
5
Good mornings
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
10 archer pushups
10 side squats
10 face pulls w/ 30lbs
Some forearm rolls, kettlebell finger squeezes, a deadhang, and some back extensions.
September 19th W4D5
Not sure what Im gonna do today. Maybe that GC workout I did before.
Breakfast:
3 waffles
2 eggs
1 cup grape juice
0.5 tbsp butter
----Total: 675 Kcal, 28g fat, 77g carbs, 32g protein
Lunch
1 chicken cheese lettuce tomato wrap
1 juice box
----Total: 563 Kcal, 24g far, 52g carbs, 31g protein
Snack:
1 bottle whole chocolate milk
2 baby bell cheeses
100g cooked chicken breast
----Total: 722 Kcal, 32g fat, 52g carbs, 57g protein
Need 1040 kcal and 80g protein
Time to workout.
Probably going to take this as aā¦ something workout day today. I plan on doing something odd.
I will carry that stone back and forth 10 times (1000m) for the first part, and then I will do some pullups after. Its something that is training.
I did it.
100m rock carry
10 pushups
100m rock carry
10 pushups
ā¦ until all 1000m of carries and 100 pushups are done.
Then I played with some kiddos/neighbors (7, 9, and 13) for a bit, just some soccer and stuff. Then I did 1 pullup, I was feeling a bit sore doing it so I used it as more of a stretch.
Id say that was a workout session.
Weāre getting burgers for dinner tonight 
double burger time.
RANT
On another noteā¦ I donāt like how illiterate (in writing) some people are gettingā¦ my one friend (also in 10th grade) asked me how to spell pirate. He said it didnāt look right.
I know this is mostly because of texting and autocorrect culture. What this shows me though is that people should be assigned more physical writing in English class. Some spelling mistakes Iāve seen:
Pursued ā pursuded (the word was in a sentence we had to COPY from the board. Yet my classmate (I saw how she wrote it because we were doing a group project on the book we are reading) still wrote this word and the next one wrong.
Which- Wich (10th grade, remind youā¦)
Not capitalising names (this is more of just because people donāt do that when they textā¦ I donāt blame them but I still capitalize the rare occasion I text another person.
I donāt remember other ones, but I KNOW there are many more. What is most concerning is when people canāt spell the word when it is LITERALLY GIVEN TO THEM IN THE PROMPT/SENTENCE. I didnāt even know about people struggling with this until my teacher pointed it out during the bellringer one day in class (we had to copy down a short paragraph, word for word), and she said about how she did it because of a test we did the day before, answering a prompt.
Sorry for the rant, It just bothers me seeing people spell things incorrectly. Its because of spell check predominately, and also because people just do not care about spelling things right anymore