coyotekid's journal

[coyotekid84]

Day one< week one>
stats:
5.9 165lbs bf is 14% and some pics
http://i35.tinypic.com/2elxb3l.jpg
http://i33.tinypic.com/2wqbadx.jpg
Goals drop bf to 10% and gain muscle
work out:
army pt.......numerous pu su and 2.5 mile run
My diet:
#1 at 0720 1/2 serving of protein and a multi-grain bagel(plain) 700 cal
#2 at 1000 4 eggs 4 slices of wht bread and 4oz yogurt 700 cal
#3 at 1300 6oz chkn, 1 cup beans, 1 cup brown rice, wheat wrap, and shredded cheese ???
#4 at 1700 full serving of cytogainer and greek yougurt 800 cal
#5 at 2000 1 can tuna, 1 can green beans, 1 cup brown rice. ???
Fluid intake:
70oz of water, 12 oz of coffee, 12 oz of green tea
cheats for the day
one dove piece of dark chocolate

 

[coyotekid84]

day two week one
woke up at 945
work out at 1000 bi's and tri's
standing db curl 22.5lbs x 12 warm-up than 27.5lbs x 6 sets of 6 on 45 sec interval
tricep pull dwn 60lbs x 12 warm-up than 90lbs x 6 sets of 6
preacher bar curl 40lbs x 6 35 x 6 30 x 6 25 x 6 25 x 6 25 x 6 (the bar plus the weight listed)
sitted tri press 135lbs x 6 155lbs x 6 for 5 sets
meal 1
1100 4 eggs and a multi-grain bagel and bagel
meal 2
1300 6in chkn sub on wht with tomato and lettuce
meal 3
1445 1 serving of cytogainer
meal 4
1600 snack of npb and wheat bread/home made chkn ceasar wrap
meal 5
Gen Tso's Chkn

 

[coyotekid84]

day three week one *pre PT test day*
meal 1 0500
oatmeal
meal 2 0800
multigrain bagel/half serving of cytogainer
meal 3
tuna, 1 cup rice, 12oz green beans
meal 4
Gen Tso"s chkn
meal 5
Boca burger/1 eggs/multigrain bagel

Exercice
very light 2 mile run

 

[coyotekid84]

day four week one **pt test day** 60 pu 82 su 1342 2 mile run
meal one 0445
1 pkt of oatmeal
meal two 0730
1 multi grain bagel cytogainer
meal three 1015
4 eggs and 4 slices wht bread
meal four 1330
14 oz steak
meal five 1800
pizza

 

[coyotekid84]

my baby nephew was really sick so I spent friday saturday and sunday on the road.
friday all i has was a #3 from wendys'
saturday a.m. mcky d's, lunch was muslce milk from a cumbies,
sunday 3 eggs, can't remember not good

 

[needtogetaas]

Nice bro.. DO me a favor.. each time you post the diet add up the

total cals
grams of protein
grams of carbs
grams of fast.

Are you trying to gain some muscle?

 

[coyotekid84]

week two day one
wieght 162lbs and yes try'n to gain lean
530 mean one 2 pckts oatmeal and 1/2 serving of cytogainer
0600 pt 28min run at 90% mhr and various stupid exericiss
0730 serving of black powder
1.work out bi's and tri's
stand dp curls 25x1 warm up 27.5x8 for 3 sets
flat bench 115lbsx10 warm up 135x6 140x6 145x6 145x4
press down 75lbsx14 90x10 105x8 105x8
preacher curl(bar) 30lbsx10 35x6 30x8 30x8
decline fly and press 50x8(on both) 50x6(on both) 50x6 (on both
skull crushers 75x10 90x8 90x8
flat bar curl(just bar) reps to failure..40/20/10
incline bench(just bar) reps to failure..40/18/7
seated tri press (50lbs) reps to fialure.. 45/25/14
2.0845 4 eggs(ketchup) 4 slices of wht bread dry
3.1115 mutli-grain bagel with 1/2 serving of cytogainer
4.1430 moes chicken burrito
5.chkn/potato/broc/carrots

 

[needtogetaas]

Nice bro.. DO me a favor.. each time you post the diet add up the

total cals
grams of protein
grams of carbs
grams of fast.

Are you trying to gain some muscle?

the full days cals all in one^^^^ not meal per meal. I am lazy and do not want to add it all up.

 

[coyotekid84]

week two day two
meal one: two pckts plain oatmeal and 1/2 serving of cytogainer
workout hamstring and claves
leg ext
90x10 135x8 170x6 180x6(personal best)woot!
seated calve raise
80lbs x 10 70x8 70x8 70x8
leg press
180x10 270x8 360x6 410x6(personal best)woot!
standing clave raise
180x10 x 3 sets
meal two: multi-grain bagel and 1/2 serving of cytogainer
meal three: 1 serving of greek yougurt and 2 nat bp sandwichs
meal four: 6oz tuna, 1 can green beans, 1 cup wht pasta
meal five: half a chkn from publix
two glasses of milk
:::::::::::::::::::::::::
2900 cals
230g protein
330g carbs
251g of fat

 

[coyotekid84]

I some online maintance calculator and it said i only need 2350 cal a day to maintain...so i should gain a pound a week

 

[coyotekid84]

week two day three
meal one: 2 pckts of oatmeal wit cytogainer
pt ran hills and random pu su
Gym: Back and Shoulders
pull up: neutral grip 3 sets of 5
wide grip pull down: 120lbs x 8 for 4 sets
smith machine shoulder press: 95lbsx10 115x10 135lbsx8 for 3 sets
bent over row: 135lbsx8 for 3 sets
front shoulder ext: 15lbs x 10 for 3 sets
rear shoulder cross over: 35lb x 10 for 3 sets
narrow single arm pull down: 90lbs x 6 for 3 sets
shrugs: 135lbs x 8 for 4 sets
upright row: the bar 10 reps 3 sets
meal two:
4 eggs 4 slices toast
meal three:
multi-grain bagel with cytogainer
meal four:
moe's chicken burrito with out cheese and sour cream...est cal 900
meal five:
2 npb sandwichs and greek yogurt.

 

[needtogetaas]

week two day two
meal one: two pckts plain oatmeal and 1/2 serving of cytogainer
workout hamstring and claves
leg ext
90x10 135x8 170x6 180x6(personal best)woot!
seated calve raise
80lbs x 10 70x8 70x8 70x8
leg press
180x10 270x8 360x6 410x6(personal best)woot!
standing clave raise
180x10 x 3 sets
meal two: multi-grain bagel and 1/2 serving of cytogainer
meal three: 1 serving of greek yougurt and 2 nat bp sandwichs
meal four: 6oz tuna, 1 can green beans, 1 cup wht pasta
meal five: half a chkn from publix
two glasses of milk
:::::::::::::::::::::::::
2900 cals
230g protein
330g carbs
251g of fat

you should be eating 2 grams of protein per bl of body weight
165x2 330 grams

How in the world are you eating 251 grams of fat? that is a mistake right?

 

[coyotekid84]

well your correct i was talking about fat calories, sorry. is that enough

 

[coyotekid84]

Came down with some kind of infection in my chest. it has really put me down and out for two weeks. starting back up tomorrow

 

[needtogetaas]

Came down with some kind of infection in my chest. it has really put me down and out for two weeks. starting back up tomorrow

Sorry to hear this bro. I hope you get back into the swing of things fast man.