My Diet Log

[SoreArms]

I've decided that I'm going to make a diet log, here on the board, that way you guys can help keep me on check, motivated an call me a fatty when I fuck up.

Current stats, 5'11" 210 lbs and fat

Current workout schedule
Mon chest
Tuesday back
Weds. off
Thursday Delts, traps
Friday Arms
Saturday Legs
Sunday off

Diet
consuming maintenance calories, looking to cut into the summer
2400-2500 calories daily
50% protein
25% carbs
25% fat

It's thrusday today, but I'm going to bust a rewind and post my diet from the begining of the week.

 

[ChefWide]

Let it all hang out, bruddah. Your list is preeeeety light in cardio land and specifics.. flesh it out, it'll help you and help others to help you.

I've decided that I'm going to make a diet log, here on the board, that way you guys can help keep me on check, motivated an call me a fatty when I fuck up.

Current stats, 5'10" 210 lbs and fat

Current workout schedule
Mon chest
Tuesday back
Weds. off
Thursday Delts, traps
Friday Arms
Saturday Legs
Sunday off

Diet
consuming maintenance calories, looking to cut into the summer
2400-2500 calories daily
50% protein
25% carbs
25% fat

It's thrusday today, but I'm going to bust a rewind and post my diet from the begining of the week.

 

[SoreArms]

I am looking to cut 400-500 calories by next week, so pelase take a look at what I consume through out the week and help me decide what makes sence to keep out of the diet. Aside fom the occasional fuck up day, my diet is pretty consistent, I eat the same foods msot of the time.

Oh yeah, also look at the time between meals and tell me if you think some are too close in proximity.

Monday 2/21/05

6:30-6:45 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g), Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat

9:00 AM
420g Fat Free Cottage Cheese
2 tbs ANPB

42g Protein, 15g fat

11:30
2 cups raw broccoli
1 can tuna
2 tbs. olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

32g Protein, 33g fat

4:30
6 Oz Brown rice
5 Oz. Chicken Breast

41g protein, 41g carbs

8:30-9:00
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs


9:45-10:00 PM
5 oz chicken breast
1 slice yogurt cheese handfull of peanuts (less than 1/4 cup)

41g protein, around 20g fat (9 from the cheese)

totals
Calories 2484
Protein 279g - 45%
Carbs 154g - 25%
Fat 89g - 30%
fiber 18g

need to lower some of the fats

 

[SoreArms]

Let it all hang out, bruddah. Your list is preeeeety light in cardio land and specifics.. flesh it out, it'll help you and help others to help you.

would it be helpfull if I made added a training log here or would it just clutter the diet info?

 

[SoreArms]

Tuesday 2/22/05

6:30-6:45 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g),Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat


9:00 AM
420g Fat Free Cottage Cheese
2 tbs ANPB

42g Protein, 15g fat

11:30
2 cups raw broccoli
1 can chicken breast
1.5 tbs. olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

46g protein, 26g fat

4:30-5:00
236g black beans
7.6 oz ground turkey

41g protein, 41 g carbs

8:30
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs

9:30
380g eggstats (egg whites)
2 tbs feta cheese

41g protein, 12g fat

totals
Calories 2553
Protein 292g - 45%
Carbs 158g - 25%
Fats 82g - 30%
fiber 24g

 

[ChefWide]

would it be helpfull if I made added a training log here or would it just clutter the diet info?

just link it..


Ok.. tell me why the monster break mid day?!? keep that metabolic furnace firing man! and the late meal has got to go.. move it mid day.. why eat so late? keep your ovens firing consistently then SHUT em down for the night time spikes....

EAT MORE VEGGIES mon, salads, fibersources, soluble and NNDCF, you body and your blood need them for the long haul.

I think your fats are fine, i would just take a quick overall look at the fat breakdown. Do you use Fitday.com? do you mind linking us to you public page?

 

[SoreArms]

Was too tired the night before and didn't wake up with enough time in the morning to prepare my food. My diet sucked

Wednesday 2/23/05

8:00 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g),Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat

11:30 AM
6oz brown rice
7.6 oz ground turkey
1 diet coke (0 cals)

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

41g protein, 41g carbs, 5g fat

5:00
*I was hungry and vulnerable when I stopped at a gas station to put gas in the car
1 pack of oreo cookies (6 cookies) protein 2g, carbs 41g, fat 12g, calories 270
1 can kerns banana pine apple juice protein 0g, fat 0g, carbs 52g, calories 220

7:00
2 low carb tortillas
4 big slices of turkey ham (around 200g)
1 tbs of ranch

45g prtein, 10g fat, 11g carbs

10:00
flax cereal
carb countdown dairy beverage
1 scoop aussie casseinate

36g protein, 4.5g fat, 30g carbs

totals
calories 2230
protein 200g - 35%
fat 59g - 24%
carbs 221g - 40% *ouch!
fiber 27g

I guess this'll be my cheat day for the week

 

[SoreArms]

just link it..


Ok.. tell me why the monster break mid day?!? keep that metabolic furnace firing man! and the late meal has got to go.. move it mid day.. why eat so late? keep your ovens firing consistently then SHUT em down for the night time spikes....

EAT MORE VEGGIES mon, salads, fibersources, soluble and NNDCF, you body and your blood need them for the long haul.

I think your fats are fine, i would just take a quick overall look at the fat breakdown. Do you use Fitday.com? do you mind linking us to you public page?

I've made a spreadsheet/database on my pocket PC with all the nutritional info of the foods I buy/eat. So when I log, all I have to do is copy the food and it's nutritional info to a sheet that is set up to count all the calories and calorie break down for me (all in the same spread sheet book, I use a new one each week). I can adjust as my calories, or percetages change.

The big break mid day is becuase that's my work schedule. I don't have a break 12-quitting time. I didn't think 4 hours was too bad, but I can make the time to have a quick shake aroun 2:00 if you think that would be helpful. That late meal is due to my training time. I get home from the gym at around 8:30, have my PW shake and wait 45 mins -1 hour before having my last meal.

 

[SoreArms]

Additional info

-2-3 cups of coffee in the morning
-1-1.5 gals (2.5-3 1.5 little bottles) of water per day
-all my foods are weighed out to approximate desired macro values, analog scale though so there's a bit of guesstimation and "good enough's"

 

[45lbBar]

at least your being honest about the oreo cookies and juice, i give you credit for that

 

[chewyxrage]

Are you doing a long cutter or what is your plan? What's your goal weight?

good luck keep posting

 

[pintoca]

at least your being honest about the oreo cookies and juice, i give you credit for that

Yeah mee too.

 

[evander1972]

Great postkeep it coming.

 

[|D_J^B_J|]

Apart from the long break during the middle of the day without food and the cookies & juice which you had the balls to admit (K for that), your diet looks good so far.

Some suggestions:
- Add some fibrous veggies to your 4.30 and 9.30 meals.
- Take a few handfuls of nuts (almonds/peanuts) or some raw veggies with you to munch on at work to keep your metabolism up so you don't have to go for 5 and a half hours without food.
- You may want to limit carbs in your last meal before bed. This is a controversial issue, but it seems to work for most people.

Good luck, keep us posted.

 

[JKurz1]

5.5 HOURS is too long to go without out food........then to hit yourself with sugar laced foods, well, you dont wanna know.......

 

[SoreArms]

Thursday 2/24/05

6:30-6:45 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g), Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat

9:00 AM
420g Fat Free Cottage Cheese
2 tbs ANPB

42g Protein, 15g fat

11:30
1 cup raw broccoli
1 cup raw spinach
5 oz chicken breast
1.5 tbs. olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

41g Protein, 26g fat

4:30
6 Oz Brown rice
5 Oz. Chicken Breast

41g protein, 41g carbs

8:00
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs

9:15
380g eggstats (egg whites)
1 tbs feta cheese

41g protein, 6g fat

totals
calories 2388
protein 280g - 46%
fat 73g - 27%
carbs 155g - 26%
fiber 17g

 

[*MissFit*]

It scares me that i eat more that a u

 

[SoreArms]

What do you guys think of this

I'll take the cals from the last meal and split that into 2 meals, have one around 2:00 PM and the other pre-bedtime. So around 2:00 PM I get around 20g protein and some fats, and before bedtime I get around 20g of protein and some fats?

 

[SoreArms]

Are you doing a long cutter or what is your plan? What's your goal weight?

good luck keep posting

yeah, I'm looking to loose atleast 20lbs in fat

last year I did real good with a 50/30/20 P/F/C

leaned out fairly well, but then an ex comp BB'er that works here talked me into a BB diet that he used to run, 5000 cals per day. I gained a lot of fat, real quick and I was doing morning cardio 5x week, but I kept doign it because I assumed it was sound advice from a reliable person. The diet jsut didn't work out for me maing. Then I had 3 back to back to back injuries that kept me out of the gym from last summer on to about 2 months a go (stress fracture on left ankle, partially torn tendon on right arm, stretched ligaments and cartiledge tear on left knee) so I'm just trying to get back in focus.

 

[chewyxrage]

yeah, I'm looking to loose atleast 20lbs in fat

last year I did real good with a 50/30/20 P/F/C

leaned out fairly well, but then an ex comp BB'er that works here talked me into a BB diet that he used to run, 5000 cals per day. I gained a lot of fat, real quick and I was doing morning cardio 5x week, but I kept doign it because I assumed it was sound advice from a reliable person. The diet jsut didn't work out for me maing. Then I had 3 back to back to back injuries that kept me out of the gym from last summer on to about 2 months a go (stress fracture on left ankle, partially torn tendon on right arm, stretched ligaments and cartiledge tear on left knee) so I'm just trying to get back in focus.

Holy shit 5k cals a day.....that shit is for ectomorphs not meso/endos

Sucks about the injuries. I'm sure your watching them carefully. Shit sucks to be out of the gym that long and then start up again.

 

[Moderate_THIS]

Bro--

Try Hoodia Extract($$$) and/or chocamine powder($) for appetite supression. I know how hard it is to ward off a pending binge.

 

[SoreArms]

My diet is always crappier on the weekends because my schedule lacks structure. I go to sleep late, I wake up late and I'm in and out of the house at random intervals. However, this weekend was worst than any I've had in quite some time. I didn't bother totalling out the cals, it's bad enough just looking at the intervals between meals and the meal choices. Please, show me no mercy, tell me what a fat fuck up I am.

 

[SoreArms]

Friday 2/25/05

*forgot to leave my morning shake prepared the night before, had to wait to get to work to chow down my first meal

8:30 AM
420g Fat Free Cottage Cheese
1 tbs ANPB
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g), Fish oil caps (5g fat)


11:30

*forgot to pack a can of tuna for this meal, so I had to get the best thing I could from the lunch turck that shows up at my work.

6 egg whites
1/4 cup peanuts

4:30

6oz brown rice
5 oz chicken breast

9:00

Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs

11:00

* me and my bro hung out and watched some movies, I made some real thick, rare and juicy sirloin tri tip with a side of garlic, rosemarry potatos (I've never made them before so I just added some rosemarry, roasted minced garlic, little bit of melted butter thinned out with water, and poured it over the chunked up red potatos, placed potatos in oven). I didn't actually weigh anything so these are just guesstimates on the amounts I ate.

24 oz sirloin tri tip (per 4 oz- protein 19g, carbs 0, fat 16g)
1/2 cup potatos
1 tbs butter

 

[SoreArms]

Saturday 2/25/05

11:30
350g egg starts
6oz brown rice
1/2 cup spinach
2 tbs feta

3:30
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs

6:00
6 oz brown rice
350g cottage cheese

between 10:00-2:00 AM *poker night
doritos
nacho cheese
pizza
2 cokes

 

[SoreArms]

Sunday 2/27/05

1:00 PM

150g black beans
350g egg starts
1/2 cup spinach
1 tbs feta cheese


7:00 PM
IN-N-Out
double double
regular burger
strawberry shake

 

[SoreArms]

Monday 2/28/05
I skipped work on Monday so the inconsistency from the weekened carried over to this day

2:00 pm
12 oz tri tip

5:00 PM
snickers
diet coke

7:00
apple chunks
1 tbs peanut butter

9:30
8 oz tri tip

 

[JKurz1]

how much booze..thats the catcher.....

 

[SoreArms]

how much booze..thats the catcher.....

none sir

2 months sauce free now

 

[JKurz1]

then what the hell are you doing sleeping in till 2pm? Ok...how much drugs?

 

[SoreArms]

then what the hell are you doing sleeping in till 2pm? Ok...how much drugs?

whatever are you talking about

I still go out to bars and clubs even though I don't drink.

 

[JKurz1]

Why bs me bro? You toke........

 

[SoreArms]

Why bs me bro? You toke........

yes'm, that's all though

occasional vic's

 

[perkele]

 

[chewyxrage]

Sunday 2/27/05

1:00 PM

150g black beans
350g egg starts
1/2 cup spinach
1 tbs feta cheese


7:00 PM
IN-N-Out
double double
regular burger
strawberry shake

Lol! Where's the willpower!? You don't drink you don't have an excuse to eat like that! That sounds like something I'd get after 7 hours of boozing

What's tri tip?

 

[SoreArms]

Lol! Where's the willpower!? You don't drink you don't have an excuse to eat like that! That sounds like something I'd get after 7 hours of boozing

What's tri tip?

tri tip sirloin steak

 

[Mithrandir]

Why buy food you know is bad...there are two kinds of ppl

1)Resist unhealthy food when shown (snickers, cookies, cokes)
2)Avoid being shown unhealthy food

I do not even buy that shit, my fridge has milk, eggs, water, tuna, hot sauce, fruit...
Now, when I am offered cheesecake I will choke myself with it and ask for more...but I try to avoid those situations...

Doing great so far though, I will not eat cottage cheese or some of the other stuff you eat.

 

[SoreArms]

Tuesday 3/1/05

6:30
45g Aussie Casseinate
1/4 cup Raw Oatbran
1 tbs flax seed meal

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g),Fish oil caps (5g fat), potassium gluconate, magnesium

9:00
420g cottage cheese
142g apple chunks
2 tbs flax seed meal
1 tbs ANPB

11:30
6oz broccoli
7oz ground turkey
1.5 tbs olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

4:30
150g black beans
5oz chicken breast

8:30
50g Dextrose
30g Whey

9:45
1/4 cup peanuts
8 oz tri tip

totals
cals 2523

protein 278g 44%
carbs 160g 25%
fat 93g 30%
fiber 28g

 

[SoreArms]

I have changed my macros a bit starting Wednesday 3/2/05 to try to cut about 400 cals per day.

I still haven't added a meal between 12:00 and 4:30, waiting on a protein factory shipment, as soon as it comes in I will take half the cals from my last meal and consume them then in the form of a protein and flax oil shake.

 

[SoreArms]

Wednesday 3/2/05

6:30
1.5 scoop Aussie casseinate
1/3 cup oatbran
1 tbs flax seed meal

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g), Fish oil caps (5g fat)

9:00
340g cottage cheese
90g apple chunks
1/6 cup oatbran
2 tbs flax seed meal
1 tbs ANPB

11:30
4.5 oz chicken breast
6oz spinach
1/2 cucumber, with skin (couldn't find nutritional info)
2 tbs ranch dressing (I know, I know, I just got bored of oilive oil and balsamic)

4:30
6.8oz ground turkey
1 slice Swiss Lite cheese

7:00
30g Isochill whey
1/3 cup oatbran
5 caps fish oil

I was "unavailable" to get my last meal in

totals
cals 1920
protein 236g 49%
carbs 101g 20%
fats 67g 31%
fiber 26g

 

[SoreArms]

Thursday 3/3/05

*got home early in the morning with bearly enough time to shower and change, couldn't have my first meal until 8:00

8:00
340g cottage cheese
70g apple chunks
20g oatbran
2 tbs flax seed meal
1 tbs ANPB

11:30
6.8 oz Ground Turkey
1/2 raw cucumber (with skin)
1.5 tbs olive oil
1 tbs balsamic vinegar

2:30
1/4 cup peanuts

5:00
6.8 oz ground turkey
1 slice lite SWiss cheese

9:00
40g Dextrose
30g Whey

10:00
36g egg white protein
1 cup low fat milk
1 tbs ANPB

Totals
cals 2161
Protein 230g 45%
carbs 119g 22%
fats 33%
fiber 14.5 g *Fiber is too low

 

[SoreArms]

the last 2 days were much better, too bad the weekends here

I'll try to do much better about my weekend eating, however, I'm headed to a Lakers game tonight where beef nachos and other forms of junk are mandatory consumptions.

 

[SoreArms]

Friday 3/4/05

6:30 AM
1.5 scoop egg white protein
1/3 cup oatbran
2 tbs flax seed meal

9:00
320g low fat cottage cheese
140g apple chunks
1 tbs ANPB
1 tbs flas seed meal

11:30
6 oz raw broccoli
4.5 oz chicken breast
1.5 tbs olive oil
1 tbs balsamic vinegar

2:30
1/4 cup peanuts

5:00
4.5 oz chicken breast
1 slice SWiss cheese Lite

8:30
*Went to Staples center to watch the Lakers game, had some beef nachos
beef
beans
nacho chips
nacho cheese
sour cream
guacamole
salsa

totals *not including the nachos
cals 1807
protein 195 g 43%
carbs 78g 17%
fats 88g 40%
fiber 23g

 

[JKurz1]

Friday 3/4/05

6:30 AM
1.5 scoop egg white protein
1/3 cup oatbran
2 tbs flax seed meal

9:00
320g low fat cottage cheese
140g apple chunks
1 tbs ANPB
1 tbs flas seed meal

11:30
6 oz raw broccoli
4.5 oz chicken breast
1.5 tbs olive oil
1 tbs balsamic vinegar

2:30
1/4 cup peanuts

5:00
4.5 oz chicken breast
1 slice SWiss cheese Lite

8:30
*Went to Staples center to watch the Lakers game, had some beef nachos
beef
beans
nacho chips
nacho cheese
sour cream
guacamole
salsa

totals *not including the nachos
cals 1807
protein 195 g 43%
carbs 78g 17%
fats 88g 40%
fiber 23g

prob good, cause the fats and carbs most likely would double..........

 

[SoreArms]

This weekend was not as bad as the last one, but I still need to do some work.

Although I try to keep track of what I eat, I don't do a calorie break down beacuse if I eat at my moms or some where else there's no way of knowing how much of what is in a plate.

Saturday 3/5/05

10:30
3oz ground turkey
150g egg beaters
150g black beans
1/4 cup spinach
3 tbs guacamole

3:00
50g dextrose
30g isochill whey

4:30
*ate at my moms
beef
brown rice

7:30
black beans
chicken
guacamole

5:00 AM
1 cup peanuts

 

[SoreArms]

prob good, cause the fats and carbs most likely would double..........

I know man

it's funny how when i'm not logging it seems to me like I only indulge "once in a while", but now that I'm logging I see that it happens a little more often than it should.

Gotta clamp down on that shiat!

 

[SoreArms]

Sunday 3/6/05

2:30 pm
my firstever attempt at a protein pancake, unfortunately I didn't prepare sugar free syrup so I used regualr syrup

1 scoop eggwhite protein
1/3 cup oatbran
1 whole egg
1/4 cup milk
syrup

5:00
canned chicken
guacamole
2 low carb tortillas

9:00
canned chicken
guacamole
2 low carb tortillas

1 litre of (regular) sprite through out the day

 

[SoreArms]

I would also like to state that although I post about all the junk I weat, it does not mean that I do not care about having junk in my diet. I am just honest about what I am consuming, bringing visibility to all the crap I eat will hopefully help me minimize it.

 

[SoreArms]

Well, just as the week kicked in and I started tightening in on my diet, I run into problems.

Some one tried to steal the rims on my car and left the front drivers side wheel with one lug nut, the tire almost fell off on my way home from work. I was able to pull over in time, and my cousin came out to help me. Unfortnately, we were stuck there for a long time trying to get my car driveable again. There was a taco stand right next to where I pulled over, so aside from the fact that we were both hungry, the least I could do was to treat him to a meal for the help. We also missed the gym though (he's my training partner BTW). I got home a little after 9:00 PM, tired and stressed so I didn't have time to preapre and pack my meals for the next day.

I took 1/2 vacation day yesterday (Tuesday), spent it getting my rim situation fixed (had to buy 4 new adapters for my rims just because of the one damaged one) and getting an alarm and an amp installed. The adapters only took about an hour to get installed, but the alarm and the amp took the rest of the day. I didn't get home 'til 8:30, but this time I made sure to rpeapre my meals for the next day, althought I did miss the gym again

 

[SoreArms]

Monday 3/7/05

6:30
1.5 scoops egg white protein
40g oatbran
2 tbs flax seed meal
5 fish oil caps (5g fat)

*supps
calcium, zinc, glucosamine, potassium, magnesium, multi vits, multi minerals

9:00

320g low fat cottage cheese
2 tbs ANPB

11:30

6oz broccoli
1 can tuna
1.5 tbs olive oil
1 tbs balsamic vinegar
5 fish oil caps

*supps
glucosamine, zinc, multi vit

2:30
1/4 cup peanuts

5:00

150g black beans
4.5 oz chicken

8:30
4 beef soft tacos (small double tortillas on each)
1 horchata (rice drink)

Totals*does not include tacos

cals 1626
protein 148g 35%
carbs 94g 23%
fats 76g 42%
fiber
28g

 

[SoreArms]

Tuesday 3/8/05

9:00
6 egg whites
tater tots (deep fried, best I could do out of the Lunch truck that show up at my work)

2:00
150g black beans
2 turkey patties

6:30
burrito from a restaurant next ot the car alarm place

beef
beans
rice
tortilla
sourcream
guacamole
salsa

another bad diet day

 

[JKurz1]

you're a lost cause bro....lol

 

[The Shadow]

I've decided that I'm going to make a diet log, here on the board, that way you guys can help keep me on check, motivated an call me a fatty when I fuck up.

Current stats, 5'11" 210 lbs and fat

Current workout schedule
Mon chest
Tuesday back
Weds. off
Thursday Delts, traps
Friday Arms
Saturday Legs
Sunday off

Diet
consuming maintenance calories, looking to cut into the summer
2400-2500 calories daily
50% protein
25% carbs
25% fat

It's thrusday today, but I'm going to bust a rewind and post my diet from the begining of the week.

Looks good.....

you shouldnt need any cardio for a while....

 

[SoreArms]

you're a lost cause bro....lol

oh yeah, well I'll show you!

 

[JKurz1]

Just some reverse psychology bro.I know you can do it....tighten it up.....get the protein up, get the meals in, quit sacrificing because you are failing to plan which equates to planning to fail....always cary tuppaware filled with good meals, there is no need to resort to shitty foods and waking up late is not an excuse...let's roll.....

 

[Moderate_THIS]

wait until ergolean AMP comes out. I hear that shit is like meth--you won't eat for days.

 

[rpol]

Keep hitting it hard bro you'll get there I am fighting the bulge myself now

 

[SoreArms]

Last week was a total disaster for me, not only did I not keep up with my diet, but I also didn't make it to the gym one single day. Car problems, life problems, etc.... I didn't eat fast food and garbage every day, but I didn't eat enough or at the proper intervals.

Back at it this week, diet back on check and workouts back on schedule. Even did deads last night for the first time since I injured my knee back in November.

I also picked up some lentils over the weekend. These fuckers are light on calories but high on (good) carbs and fiber. Just 35g of boiled lentils give you 22g carbs and 11g fiber, holly shit!

Yesterday was the first time I ate them, I thought the nutritional info on the package was for dry, uncooked lentils, so I served myself 100g, which still isn't much. I later looked it up online, and the nutritional info was for cooked lentils.

anyways, back to the log, hope you guys still have interest in reading it and giving me shit for the fuck ups and advise.

One thing I will start doing this week (that I didn't do yesterday) is get a meal in at 2:00 PM instead of leaving 4 hours without eating mid day.

 

[SoreArms]

Monday 3/14/05

6:30

30g egg white protein
1/3 cup raw oatbran
2 tbs. flax seed meal

9:00

125g apple sauce
25g steel cut oats
30g egg white protein
1 tbs flax seed meal

11:30

300g mixed vegetables, cooked
4.5 oz chicken breast
1/4 cup peanuts

4:30

100g Lentils
4.5 oz chicken breast

8:45

50g Dextrose
30g isochill whey

9:30

1 (Trader Joes) salmon patty (serving 113 g, protein 21g, fat 1.5 g, carbs 3g, cals 110)
1/2 cup peanuts

totals

cals 2348
protein 235g 40%
carbs 208g 35%
fats 67g 25%
fiber 63g (whoa!)

 

[SoreArms]

Tuesday 3/15/05

6:30

30g egg white protein
1/3 cup raw oatbran
2 tbs. flax seed meal

9:00

250g apple sauce
30g egg white protein
1 tbs flax seed meal

11:30

6 oz shrimp
6 oz raw broccoli
1.5 tbs olive oil
1 tbs balsamic vinegar
1/4 cup peanuts

4:30

35g lentils
4.5 oz chicken breast
1 slice swiss cheese lite

7:45

30g egg white protein
2 tbs flax seed meal

9:00
30g egg white protein
1/3 cup raw oatbran
1 tbs. flax seed meal

2:00 AM
30g egg white protein
2 tbs ANPB

totals
cals 2090
protein 228g 43%
carbs 116g 22%
fats 82g 35%
fiber 37g

 

[SoreArms]

I fucked up my knee on Tuesday night. I did 45 mins cardio, worked calfs, then went out to see a band and jumped around in the pit all night. At the end of the night when I was walking to my car I suddenly felt a pain on the back of my left knee (the same knee that is recovering from stretched ligaments and cartiledge tear) and had to limp my way to the car. I can bend it, I just can't put too much weight on it, walking is a bit of a task so no gym for atleast a couple of days

I'm not sure that it's related to my previous injury though, this thing is starting to bruise like it did on my arm when I had a partially torn bicep tendon last year.

Coincidentally, I also did deads Monday night for the first time since the knee injury back in October. You guys think that it factored into the injury?

 

[SoreArms]

Wednesday 3/16/05

8:30

320g low fat cottage cheese
2 tbs ANPB
40g steel cut oats

11:30

6 oz shrimp
300g cooked mixed vegetables

3:00

1/4 cup peanuts

6:30

6 oz spinach
2 tbs bacon bits
1 tbs olive oil
1 tbs balsamic vinegar

7:15

10 oz sirloin steak
6.5 oz red potatos

totals
cals 2264
protein 186g 32%
carbs 141g 25%
fats 109g 43%
fiber 24g

 

[JKurz1]

much better............

 

[SoreArms]

I slacked on posting my log for the last couple of days but the diet has been getting better, tighter and in more focus.

 

[SoreArms]

Monday 3/21/05

6:30

30g egg white protein
1/3 cup raw oatbran
1 tbs flax seed meal
5 caps fish oil

9:00

240g unsweetened apple sauce
30g egg white protein
1 tbs flax seed meal

11:30

7oz ground turkey
35g lentils
5 caps fish oil

2:30

30g egg white protein
1 tbs flax see meal

5:00

4.5oz chicken breast
35g lentils

8:20

50g dextrose
30g isochill whey

9:30

1 tuna patty (110 g)

totals

cals 1884
protein 223g 47%
carbs 155g 33%
fats 40g 20%
fiber 40g

 

[SoreArms]

Tuesday 3/22/05

7:00

30g egg white protein
1/3 cup raw oatbran
1 tbs flax seed meal
5 caps fish oil

9:00

240g low fat cottage cheese
40g steel cut oats
1 tbs ANPB

11:30

7oz ground turkey
35g lentils

3:00

30g egg white protein
1 tbs flax seed meal

6:00

7oz ground turkey
1 low carb tortilla
1 slice swiss cheese lite

8:00

30g egg white protein
1 tbs flax seed meal

10:00

150g turkey ham
1/4 cup peanuts

totals

cals 2135
protein 253g 47%
carbs 113g 21%
fats 76g 32%
fiber 38.5g

 

[chewyxrage]

I fucked up my knee on Tuesday night. I did 45 mins cardio, worked calfs, then went out to see a band and jumped around in the pit all night. At the end of the night when I was walking to my car I suddenly felt a pain on the back of my left knee (the same knee that is recovering from stretched ligaments and cartiledge tear) and had to limp my way to the car. I can bend it, I just can't put too much weight on it, walking is a bit of a task so no gym for atleast a couple of days

I'm not sure that it's related to my previous injury though, this thing is starting to bruise like it did on my arm when I had a partially torn bicep tendon last year.

Coincidentally, I also did deads Monday night for the first time since the knee injury back in October. You guys think that it factored into the injury?

Weird, I hurt my knee deadlifting a while back. I had some intense pain in my knee for about a week - had trouble walking up stairs and getting up out of chairs and stuff - then I noticed this huge bruise appeared on the back of my knee. It went away over time but I'm guessing I partially torn my hamstring or something....I shoulda went to a doc and found out for sure.

 

[JKurz1]

How many is 1/4 cup of peanuts? I've always wondered how people measure these...esp. when they are shelled.........

 

[SoreArms]

Weird, I hurt my knee deadlifting a while back. I had some intense pain in my knee for about a week - had trouble walking up stairs and getting up out of chairs and stuff - then I noticed this huge bruise appeared on the back of my knee. It went away over time but I'm guessing I partially torn my hamstring or something....I shoulda went to a doc and found out for sure.

it's feeling much better right now, but I was limping for a few days and I'm still wearing a knee brace/support. I'm just going to let it heal on it's own sincce it seems to be doing OK (so far) but I probably won't do legs for a while again and I'll probably go back to the rehab process of high reps, low weight, no squats or deads.

 

[SoreArms]

How many is 1/4 cup of peanuts? I've always wondered how people measure these...esp. when they are shelled.........

I buy them peeled, no skin, no salt from Trader Joes. I actually keep a measuring cup at my desk and at home. 1/4 cup is like a small-medium hand full.

1/4 cup peanuts

cals 160
protein 8g
carbs 5g
fats 14g
fiber 2g

 

[JKurz1]

any idea how much 4-5 big handfulls of shelled nuts is?

got to go with the shelled version......wayyy more fun, plus you eat a lot less!!!

 

[chewyxrage]

it's feeling much better right now, but I was limping for a few days and I'm still wearing a knee brace/support. I'm just going to let it heal on it's own sincce it seems to be doing OK (so far) but I probably won't do legs for a while again and I'll probably go back to the rehab process of high reps, low weight, no squats or deads.

Were you wearing a knee brace when you deadlifted?

 

[SoreArms]

Were you wearing a knee brace when you deadlifted?

no

I had jsut started doing squats for a couple of weeks at low weight, but just the fact that I could bend my knee that much with weight and have it not hurt made me feel like my troubles were over. So I decided tht it was probably OK to dead lift too.

The more I think about it, the more i feel it was the dead lifts because I did SLDL's which put a lot of strain on the hamstrings and back of the leg/knee and that is basically where it hurt.

 

[SoreArms]

any idea how much 4-5 big handfulls of shelled nuts is?

got to go with the shelled version......wayyy more fun, plus you eat a lot less!!!

no idea bud, I'll try to count how many nuts are in a 1/4 cup later on today

 

[chewyxrage]

no

I had jsut started doing squats for a couple of weeks at low weight, but just the fact that I could bend my knee that much with weight and have it not hurt made me feel like my troubles were over. So I decided tht it was probably OK to dead lift too.

The more I think about it, the more i feel it was the dead lifts because I did SLDL's which put a lot of strain on the hamstrings and back of the leg/knee and that is basically where it hurt.

Hmm...You should think about maybe getting a brace to wear while performing deads/squats....either that or when you heal maybe only do one per week. Like squat one week, dead the next week - untill you're sure you're healed.

Re-injuries are so disappointing

 

[SoreArms]

no idea bud, I'll try to count how many nuts are in a 1/4 cup later on today

there were 61 nuts in the 1/4 cup I just consumed

so that would be about 30 normal, 2 pod peanuts