HighOctane Progress Thread

[highoctane]

Background: So here it is. I shattered my forearm this past summer. Sixteen weeks of recovery later (still a bit weak), I am going back to the gym and starting to get back into shape. I have Tanita body fat calculated, however I've heard that it's not the most accurate, so measurements and actual body fat calculation will be done sometime within the next week. The basics are below however. Initially I'm looking for some feedback on my food intake. I need things that are quick, easy, and that I can manage while at work all week, etc. I'm sure you all know what that's like. Either way, I am starting to post here once again for accountability. You ladies have been extremely helpful in the past so I figured I'd start over. I believe I'm in the right mindset right now to train pretty hard. It takes a lot of effort and is the hardest thing I have ever done in my life. With that being said, the taste of pizza doesn't ever change, so I'm sure i'll be fine if I focus for a little while.

Weight: 153.8lbs
Goal: 125.0lbs
Variance: 28.8lbs

2/5/2007
1/2 cucumber
1/2 cup oatmeal w/ 2 splenda packets
1 can tuna
1/2 cup allbran
Small chicken breast
45g Allegro cheese
1/2 cucumber
1/2 cup brussel sprouts

Body Combat - 6:30PM to 7:30PM

2/6/2007
12 mini breton garden vegetable crackers
1 coffee with 4 splenda and Tbspn milk
Small chicken breast
1/2 cup brussel sprouts
1/2 cup oatmeal
1 salad (lettuce, 1/2 red pepper, small chicken breast, red wine vinegar)
12 mini breton garden vegetable crackers
45g Allegro cheese
1 can tuna
1 protein bar
1 asian apple pear

10g Glutamine

Body Pump - 7:30PM to 8:30PM

2/7/2007
1/2 cup oatmeal w/ splenda
1 coffee with 6 splenda and 2 milk
12 mini breton garden vegetable crackers
1/2 red pepper
1 asian apple pear
1/2 cucumber
1 large green tea
1 1/2 grilling steaks
12 mini breton garden vegetable crackers
45g Allegro cheese
2 glasses dry red wine
1 protein bar

Body Jam - 6:30PM to 7:30PM

2/8/2007

Weight: 151.3lbs
Goal: 125.0lbs
Variance: 26.3lbs

1 coffee with 6 splenda and 3 milk
1 1/2 cups lettuce with 2 Tbspn red wine vinegar
1 grilled steak
1 apple
1/2 cucumber
1 can tuna
1/2 cup fat free cottage cheese
12 mini breton garden vegetable crackers
45g Allegro cheese
1 green tea

10g Glutamine
1 burner morning, 1 burner before workout

Full Strength Circuit Routine (Sets of 3):
Incline Press - 20lbsX12Reps
Leg Extension - 40lbsX12Reps
Seated Row - 45lbsX12Reps
Hamstring Curl - 40lbsX12Reps
Dips - Off the BenchX12Reps
Calf Raises - On StepX30Reps
Dumbell Curls - 20lbsX12Reps
Knee Raises - 20Reps
Shoulder Press - 15lbsX12Reps
Ball Squats - 4kg Medicine BallX12Reps
Hyperextension - 10lbsX15Reps
Leg Press - 60lbsX12Reps
Dumbell Rows - 15lbsX12Reps
Pushups - 12Reps

2/9/2007
1/2 cup oatmeal w/ splenda
1 coffee with 6 splenda and 3 milk
50g Allegro cheese
1 can tuna
10 almonds
2 cups steamed broccoli
15 mini breton garden vegetable crackers
1 Diet Coke
1/2 cup fat free cottage cheese
1 Earl Grey Vanilla tea with milk and splenda

5g Glutamine Morning
1 burner morning, 1 burner before workout
10g Glutamine Post Workout

40 Minute Run on the Treadmill

 

[jenscats5]

Have you put your food into an online calculator like www.fitday.com to see if you're getting enough cals & the macros are good??

 

[highoctane]

Have you put your food into an online calculator like www.fitday.com to see if you're getting enough cals & the macros are good??

Well, I knew this was coming. I don't really like fitday.com, because I'm a huge accuracy freak, and I find that I can't make the necessary changes to some foods to make it accurate, so it's kinda a "best guess" situation. Same with volume on some foods...there is no option to change from 1 cup to 1/2 cup, etc. With that being said I did my best...and it was actually quite suprising. The totals for each day I listed above are below. Let me know if you think it's about right. I was kind of suprised at some of the totals so am hoping to get some help from the board. Here you go:

2/5/2007
Total: 669 calories, 9 Fat, 92 Carb, 74 Protein

2/6/2007
Total: 1189 Calories, 38 Fat, 146 Carb, 68 Protein

2/7/2007
Total: 1596 Calories, 65 Fat, 151 Carb, 84 Protein

2/8/2007
Total: 1097 Calories, 42 Fat, 61 Carb, 115 Protein

2/9/2007
Total: 1139, 41 Fat, 96 Carb, 101 Protein


Thoughts?

 

[needsize]

those calories seem really low to me

 

[highoctane]

those calories seem really low to me

Open to advice. I know the first day was insanely light...done by accident. If someone could give me a none screwed up way of calculating what I should be eating for my stats I'd be open to following it for a bit to see if it was effective. I have to admit though, with eating those amounts, I was never really hungry.

 

[Sassy69]

Well, I knew this was coming. I don't really like fitday.com, because I'm a huge accuracy freak, and I find that I can't make the necessary changes to some foods to make it accurate, so it's kinda a "best guess" situation. Same with volume on some foods...there is no option to change from 1 cup to 1/2 cup, etc. With that being said I did my best...and it was actually quite suprising. The totals for each day I listed above are below. Let me know if you think it's about right. I was kind of suprised at some of the totals so am hoping to get some help from the board. Here you go:

2/5/2007
Total: 669 calories, 9 Fat, 92 Carb, 74 Protein

2/6/2007
Total: 1189 Calories, 38 Fat, 146 Carb, 68 Protein

2/7/2007
Total: 1596 Calories, 65 Fat, 151 Carb, 84 Protein

2/8/2007
Total: 1097 Calories, 42 Fat, 61 Carb, 115 Protein

2/9/2007
Total: 1139, 41 Fat, 96 Carb, 101 Protein


Thoughts?

You can use 0.5 = 1/2 to get 1/2 cup units = 0.5 cup, where they have units that don't match how I think of my portions - I can guestimate like 3 oz sweet potato = 1/2 c, etc.

I think mostly tho the point is to at least get a real ballpark idea of how much & what % ratios of macronutrients you are eating - for ex -- you listed what looks like grams of prot / fat / carb- the % number is more important to eyeball what you are eating.

COuple rules of thumb you can use:

- total grams protein = 1-1.2 x your bodyweight --- for most women, muscle loss is not a good thing so I"d more lean towards 1.2 to have some stuff to maintain & build muscle with

- total cals = 10-12x your bodyweight - I'd adjust to the higher number myself but use that as a baseline and adjust as you find you need to based on how well it supports your activity needs.

- ratio of macros: good baseline is 40% protein / 30% carb / 30% fat - you can use fitday to play with amounts to arrive at something near this.

THen once you know the rough values of portions & meals you can usually get pretty close and not have to enter everythign exactly every day in fitday.

 

[needsize]

I honestly dont know all that much about calorie levels for a female, I just know those numbers were a bit low. I agree with sassy's macro breakdown, 40-30-30 for regular training, but I like 40-40-20 for dieting

 

[Sassy69]

40-30-30 is a good baseline - if you're just getting into it and really have no idea how it works for you or what works best - its a good place to start, run it for say 5-6 weeks and see if you get results or not. THen tweak it. My competition diets have usually run more like 50/30/20 and then the carb/fat gets rotated on a carb cycle schedule.

 

[highoctane]

2/11/2007
1/3 cup oatmeal w/ splenda
1 cup broccoli
1 apple
2 1/2 cups No Yolks noodles with Alfredo sauce (Cheat meal)
1 glass dry red wine
12 mini breton garden vegetable crackers
1 glass skim milk

Body Combat 11:00AM - 12:00 Noon
Bi Curls - 20lbsX12Reps
Tri Dips - On the benchX12Reps
10 Mins Stairmaster


So, not sure what happened here. Lost all sorts of time during the middle of the day and just didn't eat as much as I usually do. I have promised myself to do one cheat meal a week on Saturdays for my evening meal. Not sure if I regret tonight or not. The food was fantastic. Won't let it get to me mentally because I'm pretty focussed this time but it's a little weird faltering from the normal "super clean". Overall I feel like it was a pretty crappy day other then my workout. My workout was super strong. I did the Combat class last week and was dying 1/2 way through. Today wasn't bad at all (although still challenging). I threw in the Bi/Tri simply because I love my Tris, and the Stairmaster was simply because I just didn't feel like I was finished yet.

Overall, "meh" feeling. Didn't pay enough attention to when I ate. I will hit it hard again tomorrow and not let it hold me back.

 

[jenscats5]

Well, I knew this was coming. I don't really like fitday.com, because I'm a huge accuracy freak, and I find that I can't make the necessary changes to some foods to make it accurate, so it's kinda a "best guess" situation. Same with volume on some foods...there is no option to change from 1 cup to 1/2 cup, etc. With that being said I did my best...and it was actually quite suprising. The totals for each day I listed above are below. Let me know if you think it's about right. I was kind of suprised at some of the totals so am hoping to get some help from the board. Here you go:

2/5/2007
Total: 669 calories, 9 Fat, 92 Carb, 74 Protein

2/6/2007
Total: 1189 Calories, 38 Fat, 146 Carb, 68 Protein

2/7/2007
Total: 1596 Calories, 65 Fat, 151 Carb, 84 Protein

2/8/2007
Total: 1097 Calories, 42 Fat, 61 Carb, 115 Protein

2/9/2007
Total: 1139, 41 Fat, 96 Carb, 101 Protein


Thoughts?

Well with fitday you put in .5 for 1/2 cup, 1 for 1 cup, .67 for 2/3 cup, .75 for 3/4 cup and .0625 cup for 1 tblsp and .125 cup for 2 tblsp.

So if you use 2 tblsp of applesauce, say and the only unit of measure to choose if via a cup measure -- 1 cup = 16 tblsp and 1 tblsp. is .0625 cup, thus 2 tblsp = .125 cup.

Now if you have a food scale - then you can measure your meats in ounces....say chicken breast -- choose "boneless cooked skinless" under Poultry and choose roasted or broiled if you cook it yourself then pick how many ounces you're eating, say 3 oz or 4 oz.

I also add most of the foods I buy into Fitday as a custom food, even vitamins. Like with cheese -- most of the cheeses in Fitday are by cup but there is one listed "American dry grated" or something that also has a tblsp option, so I enter the info on the cheese package as listed (usually 1/4 cup = .25 cup) then when I DO eat the cheese I can just choose how much I use -- 1 tblsp or 1/4 cup, etc......you can rename any of the pre listed foods as a custom food to suit your needs if you'd like.....HTH