my diet/training log

[NYGIANT21]

Hello Everyone,
I come to this board for information and inspiration and I have gotten both that is why i have decided to post a log containing my daily diet/training regimen.

I welcome any feedback/suggestions you may have. If you need any more info on what is posted here please let me know so that i can update it.

29 yr old male
weight 293lbs
height 6'1" (broad shouldered big head large frame )
bf 25% (I havent been measured scientifically but this is pretty close for now)

my goal is to take my bf down to 15%(10 months). Short term goal
(4 months) is more definition and lower my total weight by dropping 23lbs of fat. This might surprise people here but I don't want more bulk. I would rather look like a guy in men's health than a guy in flex magazine. I've been lifting on and off for about 5 years so i do have background knowledge. I can handle a good deal of physical activity (unloading a truck for 8 hours , biking/hiking all day) without feeling like i got ran over by a truck the next day. I want to lift for definition and endurance more than for power and size.

diet and exercise
9:30am 60 minutes on the eliptical trainer. It says i burned 1000 calories not sure how accurate it is

11 am breakfast protein shake from protein factory mostly whey splenda sweetened mixed with 10 oz of non fat milk. 2 eggs 2 slices of lettuce 2oz of cheese in a spinach wrap 3tbs of home made salsa (no sugar)

2 pm lunch 4 oz of home mad tuna salad with 2 slices of lettuce in a spinach wrap

5 pm dinner 4 oz of home mad tuna salad with 2 slices of lettuce in a spinach wrap

9 pm 60 minutes on the eliptical trainer. It says i burned 1000 calories.

protein shake from protein factory mostly whey splenda sweetened mixed with 10 oz of non fat milk

supps
megaman multis 2 caps before bed
creatine: cee 1000 mg in the morning
200 mg caffeine/25 mg ephedrine stack
i drink about 3/4 to a gallon of water throughout the day

thank you in advance for all of your help.

 

[NYGIANT21]

thursday august 25

11 am breakfast protein shake / 4 oz of home made tuna salad with 2 slices of lettuce in a spinach wrap

snack handfull of shelled peanuts throughout the day

2 pm lunch 5 oz of ground beef with 2 slices of lettuce 2 tbs of home made salsa 1 tbsp of mayo in a spinach wrap

8 pm snack peanuts and a diet beverage

10:30 pm sushi dinner and a glass of beer

supps
megaman multis 2 caps before bed
creatine: cee 1000 mg in the morning
200 mg caffeine/25 mg ephedrine stack
i drink about 3/4 to a gallon of water throughout the day

notes: not a workout day / I could have done without the beer and diet soda and probably ordered sashimi instead of sushi to eliminate the rice. I believe this is a process and that is partly why i'm doing the log so that i can keep track of what i'm eating and improve on that the next time. I also ordered calipers to measure my body fat % and will post that as soon as i get it.

 

[sublime35]

Awesome bro, good luck. keep us updated w/ your progress. Have you just started adding in your cardio, to aid in weight loss. if so, they you don't need it twice a day yet. Start out at 30 mins once a day, 3 times a week. then starting upping the duration unitl you get to 40 -45 mins. Then after that start adding in more days, then if needed, then do doulbe cardio.

 

[NYGIANT21]

Awesome bro, good luck. keep us updated w/ your progress. Have you just started adding in your cardio, to aid in weight loss. if so, they you don't need it twice a day yet. Start out at 30 mins once a day, 3 times a week. then starting upping the duration unitl you get to 40 -45 mins. Then after that start adding in more days, then if needed, then do doulbe cardio.

thanks for your help sublime. I'm also going to keep a tighter log of my diet and I've also calculated roughly my basic caloric need for maintenance which is 4100 calories and to lose weight i basically need to consume about 3000 calories. This is according to the ebook by Tom Venuto. I will have more accurate reading once i get my calipers in the mail.

11am. breakfast
protein shake
120 calories
21g protein
2g fat
2g carbs

and

ground beef stew 3oz (light tomatoes onions no salt) on a whole wheat roll
471 calories
36g protein
40g carbs
19g fat

2pm lunch
ground beef stew 5oz (light tomatoes onions no salt) 1 slice of whole wheat bread tbsp of hummus
470 calories
46g protein
16g carbs
25g fat

5:30pm linner
ground beef stew 5oz (light tomatoes onions no salt) 1 slice of whole wheat bread tbsp of hummus
480 calories
48g protein
18g carbs
27g fat

8pm
60 minutes of cardio (eliptical trainer)

9pm dinner
protein shake
3 egg cheese omelette
totals
496 calories
34g protein
17g fat
4g carbs

I will increase to 6 meals and continue to cardio. I will also post more data as i just got my calipers in the mail.

 

[SC4EVA]

Wow bro great diet/ideas - I would have to say that 60 mins in the morning and night seems a bit excessive and might wear you out too fast

 

[NYGIANT21]

Wow bro great diet/ideas - I would have to say that 60 mins in the morning and night seems a bit excessive and might wear you out too fast

Thanks SC4EVA i've decided to cut down to 60 mins cardio a day.

8:30am breakfast(decided to start eating early so that i can fit 6 meals a day)
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

10am biked 3 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:30am brunch
beef stew and a slice of whole grain bread /10 peanuts
cals 750
protein 44g
carbs 58g
fat 38g

2:30pm lunch
beef stew and a slice of whole grain bread
cals 528
protein 34g
carbs 38g
fat 18g

5:30pm linner
beef stew and about 20 peanuts (shelled)
cals 798
protein 66g
carbs 12g
fat 56g

6:30 pm chest day
65 lb flat bench dumbell presses
2 sets of 15
1 set of 10

bent arm pullovers with an olympic curl bar
25lb plates on each side 75lb total
1 set of 15 bringing the bar all the way to my hips and back up over my head
1 set of 15 bringing the bar up to 90degrees then bringing it down to my chest for a bench press
1 set of 10 same motion as above

pec deck
115 lbs
2 sets of 15

incline bench press with 45 lb dumbells
3 sets of 15

60 minutes of cardio on the eliptical trainer

8:30 pm dinner
a shot of pancake syrup (pure dextrose)
whey protein shake
calories 369
protein 57g
carbs 30g
fat 4g

whiting fish stew 4oz
cals 115g
protein 25g
carbs 2g
fat 2g

totals per meal
cals 484
protein 82g
carbs 17g
fat 6 g

10:30pm supper
whiting fish stew 4oz
cals 115g
protein 25g
carbs 2g
fat 2g


totals for food day
cals 3171
protein 285g
carbs 129g
fat 150

seems like im pretty much on track 1lb per 1g or protein consumed
i measure myself with calipers. followed the directions and took an average of 3 measurements. I'm currently 29.5% BF. I will do more calculations and update tomorrow.

 

[NYGIANT21]

Wednesday 8/31/05

8:15 am breakfast
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

8.30 am biked 3.5 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:15am brunch
whiting fish 4oz 2 oz of lettuce lemon juice squeeze
cals 125g
protein 26g
carbs 3g
fat 2g

3:04pm lunch
brown rice california roll with hummus dip instead of soy sauce
(later than i would like, also this turned out to be a weak meal so i added 4tbs of all natty peanut butter to raise protein.)
cals 540
protein 16g
carbs 45g
fat 41g

6:00 pm linner
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
470 calories
46g protein
16g carbs
25g fat

 

[mm107]

Glad you made the choice bro. 10 months is a realistic goal time, glad you have a smart head up there.

I cant stress enough that diet is the most important thing. Remember do not put your body into starvation mode. When i first starting dieting i doubted the 6 meal/day would work since i was eating even more then i would have and i was dieting. But i can 100% back up the statement that 5-6 meals a day is optimal.

Cardio, is very important here. But since you are starting off the diet, 1x day is fine. Make sure that you are running at 80% Max Heart Rate to loose the most weight possible.

Fats, another EXTREMELY Important Factor. Not fuckin Potato chip Fat but the Good Fats [ All Natural Peanut Butter | Salmon | Almonds | ] They Contain Essential Fatty Acids (EFA's). Fats That Fight Fats, is a very good read, read up on it.

Supplements, im not against powders, nor am i for them for meal replacements. I drink my protein shake in the morning with my EggWhites and Brown rice. This aids is slowing down the digestion of Whey Protein. Whey brakes down very very fast in your body compared to Tuna protein. So If you are having meal replacements in place of meals, remember, all those calls are absorbed within the first hour. Not optimal for keeping your sugar levels and glucose balanced.

Vitamins, Take your daily vitamins.

Carbs are also not your enemy. Just keep them in moderation. Eat your GOOD Carbs early. If its after 7:00 i dont recomend eating pasta, but i doubt veggies will have negative effects if you eat dinner at that time. Eat your Carbs in the morning, and try to eat Carbs high in Fiber(Fiber Keeps you feeling full).

Protein, studies have shown(that ive read) that the body can handle max 50g/protein in a single eating. So dont go excessive.

also Train Smart. I have buddies on "diet" that just arent eating smart and work theyre asses off at the gym, but me, i dont hit the gym, do my core workouts at home and look 2x better then the people braking their backs. Dont get me wrong, when you are there give it 100% or go home. JUST TRAIN SMART, EAT SMART.

Also, Are you considering using a ECA Stack? (ephdrine)
If so, i have a GREAT Site, with a GREAT ECA STACK with oldschool ingredients(ephedra, yhombe, and bunch other shit like the old school hydroxycut? Let me know ill tel ya the site.

Anyquestions ask bro.

Take them before and after pics now too more motivation bro. Trust me if you can see the results you will love it.

I just re-read ya post. I recommend the eca stack i use. also for weight loss, i dont know if i would use the creatine, maybe other supplements. Creatine retains too much water on a cutting diet. Good Luck

 

[NYGIANT21]

Glad you made the choice bro. 10 months is a realistic goal time, glad you have a smart head up there.

I cant stress enough that diet is the most important thing. Remember do not put your body into starvation mode. When i first starting dieting i doubted the 6 meal/day would work since i was eating even more then i would have and i was dieting. But i can 100% back up the statement that 5-6 meals a day is optimal.

Cardio, is very important here. But since you are starting off the diet, 1x day is fine. Make sure that you are running at 80% Max Heart Rate to loose the most weight possible.

Fats, another EXTREMELY Important Factor. Not fuckin Potato chip Fat but the Good Fats [ All Natural Peanut Butter | Salmon | Almonds | ] They Contain Essential Fatty Acids (EFA's). Fats That Fight Fats, is a very good read, read up on it.

Supplements, im not against powders, nor am i for them for meal replacements. I drink my protein shake in the morning with my EggWhites and Brown rice. This aids is slowing down the digestion of Whey Protein. Whey brakes down very very fast in your body compared to Tuna protein. So If you are having meal replacements in place of meals, remember, all those calls are absorbed within the first hour. Not optimal for keeping your sugar levels and glucose balanced.

Vitamins, Take your daily vitamins.

Carbs are also not your enemy. Just keep them in moderation. Eat your GOOD Carbs early. If its after 7:00 i dont recomend eating pasta, but i doubt veggies will have negative effects if you eat dinner at that time. Eat your Carbs in the morning, and try to eat Carbs high in Fiber(Fiber Keeps you feeling full).

Protein, studies have shown(that ive read) that the body can handle max 50g/protein in a single eating. So dont go excessive.

also Train Smart. I have buddies on "diet" that just arent eating smart and work theyre asses off at the gym, but me, i dont hit the gym, do my core workouts at home and look 2x better then the people braking their backs. Dont get me wrong, when you are there give it 100% or go home. JUST TRAIN SMART, EAT SMART.

Also, Are you considering using a ECA Stack? (ephdrine)
If so, i have a GREAT Site, with a GREAT ECA STACK with oldschool ingredients(ephedra, yhombe, and bunch other shit like the old school hydroxycut? Let me know ill tel ya the site.

Anyquestions ask bro.

Take them before and after pics now too more motivation bro. Trust me if you can see the results you will love it.

I just re-read ya post. I recommend the eca stack i use. also for weight loss, i dont know if i would use the creatine, maybe other supplements. Creatine retains too much water on a cutting diet. Good Luck

Thank you so much for your help and encouragement i really appreciate it. I'm still tinkering with %s but for now i want to go 45% protein 35% carb 20% fat. The fat in my day is kinda hight mostly due to egg yolks and peanuts/ANPB. I will bring that fat down by using egg whites and using more chicken/turkey breast instead of ground beef. I will also get cottage cheese as it is high in protein but low in fat. Just wondering what i should mix it with to make it more tasty. Maybe as a sour cream substitute on a chicken whole wheat wrap. i'll post some pics tonight also

totals for monday (totals are too low missing the fifth and sixth meals really makes a difference)
cals 2037
protein 185g
carbs 80g
fat 90g

totals for tuesday (much better day although i should up my carbs and protein and lower my fats to reach my 45%protein 35%carb 20%fat ratios)
cals 3171
protein 285g
carbs 129g
fat 150

 

[mm107]

scrap the cottage cheese. Thats in a bulkers diet more. Your on cutting. Got to go hard or go home lol. I never ate cottage cheese i just cant look at the stuff.

my maco ratio was 50%p/25%f/25%c but that worked for me and might not work well for you since everyone is different. but that macro sounds preety good anyway. I would lower the carb tho little bit.

Egg whites are amazing learn to love em.
as for the ground beef, just try to get LEAN ground beef. Alot less fats in em.

get them pics up.

 

[NYGIANT21]

Wednesday 8/31/05

8:15 am breakfast
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

8.30 am biked 3.5 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:15am brunch
whiting fish 4oz 2 oz of lettuce lemon juice squeeze
cals 125g
protein 26g
carbs 3g
fat 2g

3:04pm lunch
brown rice california roll with hummus dip instead of soy sauce
(later than i would like, also this turned out to be a weak meal so i added 4tbs of all natty peanut butter to raise protein.)
cals 540
protein 16g
carbs 45g
fat 41g

6:00 pm linner
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
470 calories
46g protein
16g carbs
25g fat

9:15pm cardio
eliptical trainer 60mins the counter says i burned 1000 calories

10:25pm dinner
mostly egg white and cheese omellette and 6oz of beef stew slice of whole wheat bread
calories 808
protein 86.5g
carbos 30g
fat 51g

12am supper
protein shake
calories 120
protein 21g
carbs 2g
fat 2g

wednesday food totals
calories 2559
protein 230g
carbs 100g
fat 151 g

It is a challenge to get all 6 meals in one day. it will just take more planning ahead on my part. It is also proving to be a challege to get enough protein in my meals. egg whites seem to do very well without providing the additional fat. I'm still fiddling with the diet being the first week i'm not too hard on myself to get everything perfect. I've definitely taken the first step and feel damn good about it. I was planning on training my legs on saturday being as it is my biggest (and leanest) muscle group. I know how sore i will be and i might risk 2 to 3 days of cardio for it. Cardio being so important right now for weight loss do you guys think its worth it? Should i not work out legs in order to do cardio every day or should i sacrifice 2-3 days of cardio in order weight train legs? Thanks in advance for all your help and advice. A very special thanks to Pintoca. your excel sheet calculator is AWESOME!

 

[NYGIANT21]

Thursday 9/1/05

9:00 am breakfast
4 egg whites cooked with a tbsp of olive oil 1.5 slice of whole wheat bread 5oz of beef stew
macros egg :0live oil :bread :stew :total
cals 66 :124 :145 :250 :585
protein 14g :0g :4g :22g :40g
carbs 1.2g:0g :30g :2g :33g
fat 0g :14g :2g :17g :33g

11:45 am brunch
tuna salad and a slice of whole wheat bread. (i made a container of tuna salad measured the macros of all the ingredients and split them into 3 servings)
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

2:15 pm lunch
tuna salad and a slice of whole wheat bread.
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

4:45 pm linner
tuna salad and a slice of whole wheat bread.
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

6:55 pm dinner
5 egg whites + 1 yolk (oops) cooked with a tbsp of olive oil 1.5 slice of whole wheat bread 3 oz fish whiting stew
macro egg : bread : oil : fish : total
cals 140 :145 :124 :80 :490
pro 21g :4g :0g :16g :41g
carb 2g :30g :0g :2g :35g
fat 5g :2g :14g :2g :23g

9:15 pm cardio 60 minutes on the eliptical trainer

10:30 protein shake
macro
cals 525
pro 103g
carb 21
fat 4

totals for the day
cals 3205
pro 406
carb 197
fat 102

 

[NYGIANT21]

thursday totals High TDEE (%14 reduction)
cals 3205
pro 406 50.5%
carb 197 25%
fat 102 25%

Friday 9/2/05

10:00 am breakfast
4 egg whites cooked with a tbsp of olive oil 1.5. 1/2 cup of brown rice
macros egg :0live oil :rice :total
cals 66 :124 :108 :407
protein 14g :0g :3g :17g
carbs 1.2g:0g :24g :25g
fat 0g :14g :2g :16g

12:30 pm brunch
tuna salad .1/2 cup of brown rice. tbsp of ANPB
macro tuna :rice: ANPB :total
cals 390 :108 : 94 : 592
pro 70g :3g : 4g : 77g
carbs 6g :24g : 4g : 34g
fat 12g :2g : 8g :22g

3:30 pm lunch
tuna salad .1/2 cup of brown rice.
macro tuna :rice :total
cals 390 :108 : 500
pro 70g :3g : 73g
carbs 6g :24g : 30g
fat 12g :2g :14g

5:30 pm linner
tuna salad / 4tbsp of hummus
macro tuna : hummus :total
cals 390 :200 : 590
pro 70g :8g : 78g
carbs 6g :16g : 22g
fat 12g :12g : 24g

6:30 pm
shoulder day
3 sets 10 reps one arm dumbbell row 60 lbs
3 sets 10 reps dumbbell press 55 lbs
3 sets 10 reps upright rows with olympic barbell 95 lbs
3 sets 10 reps behind the neck presses barbell 60lbs
2 sets 10 reps 40 lbs barbell straight arm front raise

60 minutes of cardio eliptical trainer

8:20 pm dinner
shot of pancake syrup (pure dextrose) protein shake 1/2cup brown rice 1/2 cup of tuna

macro: syrup : protein shake : rice : tuna : totals
cals 104 :525 :108 :116 :852
pro 0g :103g :3g :26g :132g
carb 25g :21g :22g :3g :71g
fat 0g :4g :1g :1g :6g

day totals
cals 2941
protein 377g 40%
carbs 281g 1124 35%
fat 82g 738 25%

 

[nikkita]

hi!

I reviewed your logs and I think you need to have a more variety of foods. For example, there are days that mostly your carbs are only bread. If you want to loose fat, then take away cheese and milk for the time being, because you are already including sources of fat.

another thing is the timing, it is better if you have meals every 2 - 3 hours because then you provide your body constant supplies of protein and carbs... I see that when you wake up, you take too long time for your breakfast... that may induce catabolism and loss of muscle mass not fat.

 

[NYGIANT21]

hi!

I reviewed your logs and I think you need to have a more variety of foods. For example, there are days that mostly your carbs are only bread. If you want to loose fat, then take away cheese and milk for the time being, because you are already including sources of fat.

another thing is the timing, it is better if you have meals every 2 - 3 hours because then you provide your body constant supplies of protein and carbs... I see that when you wake up, you take too long time for your breakfast... that may induce catabolism and loss of muscle mass not fat.

Thanks for your advice nikkita! I have already incorporated brown rice instead of the bread and cut out cheese altogether. I will also use broccoli and leafy green veggies for carbs. As for the milk i use non fat. so it is a minimal amount with the protein shake and it does add protein. Should i cut out dairy all together? thanks again for your help brother.

 

[nikkita]

Thanks for your advice nikkita! I have already incorporated brown rice instead of the bread and cut out cheese altogether. I will also use broccoli and leafy green veggies for carbs. As for the milk i use non fat. so it is a minimal amount with the protein shake and it does add protein. Should i cut out dairy all together? thanks again for your help brother.

when I diet for cutting I always cut diary, sure some days (non-consecutive) I add some skim milk but just a little glass and in the morning.

If you want to add more protein, maybe it would be better to add some more egg whites in your first meal.

 

[NYGIANT21]

when I diet for cutting I always cut diary, sure some days (non-consecutive) I add some skim milk but just a little glass and in the morning.



EGGGGCELLENT

 

[NYGIANT21]

Saturday 9/3/05
9:30 am
3 eggwhites / 1tbs olive oil / 1 cup of brown rice

macro- egg : oil : rice : total
cals- 50 : 125 : 189 : 364
pro- 11g : 0g : 4g : 15g
carb- 1g : 0g : 39g : 40g
fat- 0g : 14g : 2g : 16g

11:30am brunch
lg tuna can w/tbsp taco sauce protein shake non fat milk
macro- tuna : shake : milk : total
cals- 350 : 398 : 180 : 828
pro- 75g : 81g : 18g : 174g
carb- 0g : 5g : 26g : 31g
fat- 5g : 6g : 0g : 11g

3:30pm lunch
lg tuna can w/tbsp taco sauce 4 oz of broccoli
macro- tuna : broccoli : total
cals- 350 : 30 : 380
pro- 75g : 5g : 80
carb- 0g : 8g : 8g
fat- 5g : 0g : 5g

6:30pm linner
4 oz of beef stew 3 oz of brown rice
macro- beef : rice : total
cals- 266 : 95 :361
pro- 31g : 2g : 33g
carb- 0g : 20g : 20g
fat- 16g : 1g : 17g

9:30pm dinner
4 egg white and crab omellette 4tbs hummus
macro- crab : egg : hum : total
cals- 90 : 64 : 200 : 354
pro- 20g : 14g : 8g : 42g
carb- 0g : 1g : 16g : 17g
fat- 0g : 0g : 12g : 12g

totals for the day
2287
344 60%
116 20%
61 24%

 

[nikkita]

assuming that yesterday you didnt lift in the evening, maybe you should consider switching your 6:30 to the 3:30 and the 3:30 to the 6:30. This is because it is better to use heavier sources of carbs for earlier hours as the day goes by, carbs that are not used readily turn to fat.

 

[NYGIANT21]

assuming that yesterday you didnt lift in the evening, maybe you should consider switching your 6:30 to the 3:30 and the 3:30 to the 6:30. This is because it is better to use heavier sources of carbs for earlier hours as the day goes by, carbs that are not used readily turn to fat.

your advice makes total sense. thanks for all your help!

monday 9/5/05
10:00 am
meat and eggs 4oz of brown rice
macro egg steak rice total
cals 50 240 126 416
pro 11g 11g 3g 25g
carb 1g 3g 26g 30g
fat 0g 20g 1g 21g

 

[NYGIANT21]

monday 9/6/05
8:30 am breakfast
chix breast and 4egg whites 4oz of brown rice
macro egg chix rice oil total
cals 91 188 126 124 530
pro 16g 35g 3g 0g 54g
carb 1g 0g 26g 0g 27g
fat 2g 4g 1g 14g 21g

11:30 am brunch
4 oz chix breast 4 egg whites 3oz of brown rice
cals 188 66 95 349
pro 35g 14g 2g 51g
carb 0g 1g 20g 20g
fat 4g 1g 1g 5g

2:30 pm lunch
3oz chix breast 3 oz brown rice 2 oz lettuce ff dressing 2tbs of ANPB
cals 150 95 50 188 483
pro 26g 2g 0g 8g 36g
carb 0g 20g 11g 7g 38g
fat 4g 1g 0 16g 21g

5:15 pm linner
2.5oz chx breast 2 oz brown rice 4 tbs of ANPB
cals 117 80 376 573
pro 22g 2g 16g 40g
carb 0g 17g 14g 31g
fat 3g 1g 32g 36g

chest day 60 mins of cardio

8:45pm dinner
4oz chix breast 4 egg whites 1 tbs olive oil 4 oz mix veg , protein shake
cals 188 66 124 120 67 565
pro 35g 14g 0g 21g 4g 74g
carb 0g 1g 0g 2g 16g 19g
fat 4g 1g 14g 2g 0g 21g

 

[NYGIANT21]

totals for tuesday 9/7/05
cals 2500 32% reduction TDEE
pro 255 43%
carb 135 22%
fat 104 35%

wednesday 9/7/05

7:40 am breakfast
chix breast and 4egg whites 4oz of oatmeal
macro egg chix oat oil total
cals 91 188 150 124 553
pro 16g 35g 5g 0g 56g
carb 1g 0g 27g 0g 28g
fat 2g 4g 3g 14g 23g

10:30 am brunch
cals 280 80 360
pro 46g 3g 49g
carb 14g 15g 29g
fat 4g 1g 5g

1:15 pm lunch
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
cals 570
pro 46g
carb 40g
fat 25g

4:00pm linner
4oz chix breast 2tbsp ff ranch 2 slices of pumpernick bread
cal 188 50 160 400
pro 35g 0g 6g 41g
carb 0g 11g 30g 41g
fat 4g 0g 2g 6g

7pm dinner
5oz chix breast 2tbsp ff ranch 2 slices of pumpernick bread
cal 234 50 160 444
pro 44g 0g 6g 50g
carb 0g 11g 30g 41g
fat 5g 0g 2g 7g

60 mins cardio

11 pm supper
protein shake beef stew 3 oz of veggies
cals 120 350 50 520
pro 21g 32g 3g 56g
carb 2g 8g 12g 22g
fat 2g 17g 0g 19g

current weight 292 lbs
bf% 29.5%

totals for today
cals 2847
pro 300g 42%
carb 201g 28%
fat 85g 27%

 

[nikkita]

I have a question, why are you adding so many tbs of ANPB?

 

[NYGIANT21]

I have a question, why are you adding so many tbs of ANPB?

This is to get my calories up so that i don't dip too far below my TDEE. For example tuesday's total cals with the anpb only came to 2500 calories. A 33% reduction of TDEE. A bit too low since I think i should keep it to no more than a 25% reduction of TDEE.
What do you think?

 

[NYGIANT21]

thursday 9/8/05

8:45 am breakfast
4oz chix breast 4 egg whites 2 slices of pumpernickle bread tbsp olive oil
cals 188 91 160 124 -563
pro 35g 16g 6g 0g -57g
carb 0g 1g 30g 0g -31g
fat 4g 2g 6g 14g -26g

11:40 brunch
4 oz chix breast slice of pumpernickle bread lettuce non fat dressing
cals 188 80 120 -288
pro 35g 3g 0g -38g
carb 0g 15g 4g -20g
fat 4g 1g 0g -5g

1:40 pm lunch
4 oz chix breast slice of pumpernickle bread lettuce non fat dressing
cals 188 80 20 -288
pro 35g 3g 0g -38g
carb 0g 15g 4g -20g
fat 4g 1g 0g -5g

3:40 pm linner
4 oz chix breast 2 slices of pumpernickle bread lettuce non fat dressing
cals 188 160 20 -368
pro 35g 6g 0g -41g
carb 0g 30g 4g -34g
fat 4g 2g 0g -6g

5:30 pm snack
1.5 oz cashews
cals 247
pro 7g
carb 13g
fat 20g

6:30 pm chest day 60 mins of cardio

8:30 pm dinner
4 oz chix breast 4 egg whites mixed veggies protein shake
cals 188 115 50 120 -573
pro 35g 17g 0g 21g -73g
carb 0g 1g 12g 2g -15g
fat 4g 4g 0g 2g -10g

11 pm supper
2 oz chix breast 3 oz green beans
cals 94 30 -124
pro 17g 2g -19g
carb 0g 7g -7g
fat 2g 0g -2g

totals for today
cals 2451
pro 273 44.5%
carb 140 22.9%
fat 73 26.8%

 

[mm107]

Giant, I cut my cals to 2000. Very strict macros and had amazing results. I even was at 1900 some days. Stay above 1800 tho no matter what. But if you wanted you could def drop cals little more. do it slowly tho nothin drastic.

 

[NYGIANT21]

Giant, I cut my cals to 2000. Very strict macros and had amazing results. I even was at 1900 some days. Stay above 1800 tho no matter what. But if you wanted you could def drop cals little more. do it slowly tho nothin drastic.

thanks for the advice MM. I'm definitely getting into the groove of it. I can say i feel great. I"m not tired, i have plenty of energy for working out. I'm ready to do this for the long haul. Can't wait to see my month and 2 month progress. =}

 

[mm107]

Great to hear that!!! once your into the groove you wont want to get back. I feel like a completely new person. More healthier, less groggy, more energetic.

Plus, im 160LBS now. I stuff my face and cant put the weight back on! I love it. did i mention i grew a whole inch! 6'0 now. Fuck,i cant wait to be 180lbs at 10% or lower =]

 

[NYGIANT21]

friday 9/9/05

8:30 am breakfast
4oz chix breast 4 egg whites 40g oatmeal 3 oz green beans
cals 188 91 150 30 -459
pro 35g 16g 5g 2g -58g
carb 0g 1g 27g 7g -35g
fat 4g 2g 3g 0g -9g

11:15 am brunch
4oz chix breast 2.2 oz pumpernickle bread 2 tbsp ff dressing
cals 188 160 50 -398
pro 35g 6g 0g -41g
carb 0g 30g 12g -42g
fat 4g 2g 0g -6g

2:10 pm lunch
4oz chix breast 2.5 oz sunflowerseed bread
cals 188 130 -318 11 75
pro 35g 5g -40g
carb 0g 22g -22g
fat 4g 3g -7g

4:25 pm linner
10 oz tuna 2.5 oz sunflowerseed bread
cals 300 130 -430
pro 65g 5g -70g
carb 1g 22g -23g
fat 3g 3g -6g

6:30 pm cheat snack 10 corn chips
cals 210
pro 5g
carb 27g
fat 9g

60 mins cardio

9 pm dinner
protein shake 10oz tuna 4oz green beans
cals 120 300 30 -450
pro 21g 65g 2g -88g
carb 2g 1g 7g -10g
fat 2g 3g 0g -5g

11pm supper
2 oz chix breast 1 oz green beans 2 egg whites
cals 94 33 11 -138
pro 18g 7g 1g -26g
carb 0g 0g 2g -2g
fat 2g 1g 0g -3g

totals for the day
cals 2403
pro 378g 62%
carb 161g 26.8%
fat 45g 17%

 

[NYGIANT21]

saturday 9/10/05

10 am breakfast
4oz chix breast 4 egg whites(1/2 yolk) 40g oatmeal 3 oz green beans
cals 188 91 150 30 15 -474
pro 35g 16g 5g 2g 1g -59g
carb 0g 1g 27g 7g 0g -35g
fat 4g 2g 3g 0g 1g -10g

1 pm brunch
4 oz chix breast 3 oz green beans tbsp salad dressing slice of sunflower seed bread
cals 188 30 40 130 -388
pro 35g 2g 0g 5g -42g
carb 0g 7g 2g 22g -31g
fat 4g 0 4g 3g -11g

4pm lunch
4oz chix breast 2 eggs tbsp dressing tbsp olive oile slice of pumpkin seed bread
cals 188 40 130 160 124 -642
pro 35g 0g 5g 15g 0g -55g
carb 0g 2g 22g 0g 0g -24g
fat 4g 4g 3g 11g 14g -36g

6pm 60 mins cardio

7pm
linner
3oz chix breast protein shake 3oz veggies
cals 141 120 50 -311
pro 27g 21g 3g -51g
carb 0g 2g 12g -14g
fat 3g 2g 0g -5g

9pm dinner
3oz chix breast protein shake 3oz veggies
cals 141 50 -191
pro 27g 3g -30g
carb 0g 12g -12g
fat 3g 0g -3g

 

[NYGIANT21]

thursday 9/15/05

9:30 am breakfast
1/2 cup egg whites 40g oatmeal
cals 60 150 -210
pro 13g 5g -18g
carb 1g 27g -28g
fat 0g 3g -3g

11:45 am brunch
4 oz of chix breast salad dressing a slics or pumpernickle bread
cals 188 82 50 115 -335
pro 35g 4g 0g 4g -43g
carb 0g 0g 11g 23g -34g
fat 1g 7g 0g 1g -9g

2:14 pm lunch
4 oz of chix breast salad dressing a slice of pumpernickle bread
cals 188 82 50 115 -335
pro 35g 4g 0g 4g -43g
carb 0g 0g 11g 23g -34g
fat 1g 7g 0g 1g -9g

5 pm linner
10 oz of tuna a slice of pumpernickle bread
cals 300 120 -420
pro 65g 4g -70g
carb 0g 23g -23g
fat 3g 1g -4g

8 pm chest day & 60 mins cardio

10:30pm
8oz tuna salad 1/2 cup of egg whites protein shake 2tbs dextrose
cals 240 40 124 60 120 -584
pro 52g 0g 0g 13g 21g -86g
carb 0g 2g 0g 1g 2g -5g
fat 2g 4g 14g 0g 2g -22g

totals for the day
cals 1884
pro 260g 50%
carb 125g 27%
fat 47g 23%
my calories were too low today but i will adjust tomorrow and refeed on the 4th day

 

[NYGIANT21]

firday 9/16/05

8:30 am breakfast
1 cup egg whites 40g oatmeal pumpnickle bread 6oz tuna
cals 120 150 115 250 -635
pro 26g 5g 4g 52g -87g
carb 2g 27g 23g 0g -52g
fat 0g 3g 1g 10g -14g

11:45 am brunch
3oz brown rice 4 oz baked chix breast (no skin)
cals 100 188 -288
pro 2g 35g -37
carb 20g 0g -20
fat 1g 4g -5

2:30 am lunch
3oz brown rice 4 oz baked chix breast (no skin)
cals 100 188 -288
pro 2g 35g -37
carb 20g 0g -20
fat 1g 4g -5

5:30 pm linner 4oz tuna tbs olive oil pump bread
cals 150 120 124 -395
pro 5g 26g 0g -31g
carb 27g 0g 0g -27g
fat 3g 1g 14g -18g

7:30 pm 60 minis cardio

9:00 dinner 5.5 oz chix breast tbs olive oil 1 cup egg whites protein shake
cals 120 124 258 120 -622
pro 26g 0g 48g 21g -95g
carb 2g 0g 0g 2g -4g
fat 0g 14g 6g 2g -22g

12 am supper 2 oz of tuna 1/2 tbs olive oil
cals 60 60 -120
pro 13g 0g -13g
carb 0g 0g -0g
fat 1g 7g -8g

totals for the day
cals 2348
pro 300g 51%
carb 123g 21%
fat 72g 28%

This has been one of my best days so far. I got one hour of cardio, my percentages were right on and i got 6 meals in.

 

[NYGIANT21]

saturday 9/17/05

11:00 am breakfast
1 cup egg whites 4 oz brown rice 6oz tuna
cals 120 126 250 -496
pro 26g 3g 52g -81g
carb 2g 26g 0g -28g
fat 0g 1g 10g -11g

1pm 60 mins cardio

 

[NYGIANT21]

thursday 9/22/05

9:30 am breakfast
1 cup egg whites 4.5 oz brown rice protein shake tbsp olive oil
cals 120 142 120 120 -502
pro 26g 3g 21g 0g -50g
carb 2g 30g 2g 0g -34g
fat 0g 1g 2g 14g -17g

12:30 pm brunch
10 oz tuna 2 tbsp olive oil slice of 3grain bread
cals 300 248 120 -668
pro 65g 0g 5g -70g
carb 0g 0g 24g -24g
fat 3g 28g 2g -33g

3:00 pm lunch
10 oz tuna 2 tbsp olive oil slice of 3grain bread
cals 300 248 120 -668
pro 65g 0g 5g -70g
carb 0g 0g 24g -24g
fat 3g 28g 2g -33g

6:20 pm linner
1/2 cup egg white slice of 3grain bread
cals 60 120 -180
pro 13g 5g -18g
carb 1g 24g -25g
fat 0g 2g -2g

8pm chest / 60 mins cardio

9:40 pm dinner
1 cup egg whites protein shake
cals 120 120 -240
pro 26g 21g -47g
carb 2g 2g -4g
fat 0g 2g -2g

totals for the day
cals 2258
pro 255g 45%
carb 111g 20%
fat 87g 35%

this is one of those days that was right on the money. Now if i can only string about 60 of these days together

 

[NYGIANT21]

friday 9/23/05

9:00 am breakfast
1 cup egg whites 40 g oats
cals 120 150 120 -390
pro 26g 5g 5g -37g
carb 2g 27g 24g -53g
fat 0g 3g 2g -5g

12:00 pm brunch
3.33 oz tuna salad 1.33 tbsp olive oil 1/2 slice of whole wheat bread
cals 200 150 165 -515
pro 43g 5g 0g -48g
carb 0g 27g 0g -27g
fat 2g 3g 19g -24g

2:30 pm lunch
3.33 oz tuna salad 1.33 tbsp olive oil 1/2 slice of whole wheat bread
cals 200 150 165 -515
pro 43g 5g 0g -48g
carb 0g 27g 0g -27g
fat 2g 3g 19g -24g

5:00 pm linner
3.33 oz tuna salad 1.33 tbsp olive oil 1/2 slice of whole wheat bread
cals 200 150 165 -515
pro 43g 5g 0g -48g
carb 0g 27g 0g -27g
fat 2g 3g 19g -24g

6:45 pm chix ceaser salad
cals -164
pro -31g
carb -0g
fat -10g

9:40 pm 1 cup egg white protein shake
cals 120 120 -240
pro 26g 21g -47g
carb 0g 2g -2g
fat 2g 2g -4g

totals
cals 2339
pro 259g 1036 42%
carb136g 544 24%
fat 91g 819 34%

another really good clean day for me only 58 more to go

 

[nikkita]

give us some update for your log... what have you experienced? are you noticing results??

 

[NYGIANT21]

give us some update for your log... what have you experienced? are you noticing results??

i actually gained a pound so i'm at 292 right now. At the same time my bf% has gone down to a 29.5 from a 30.5. in 2 weeks. My clothes fit better and i can definitely tell a difference in the mirror. I have adjusted my diet to include the carbs in the morning and also taper the calories so i'm consuming less at night. I also have pics but have to find a way to post them which i will do this weekend

 

[NYGIANT21]

saturday 9/23/05

10:30 am breakfast
1 cup egg whites 40 g oats 1 tbsp olive oil
cals 120 150 124 -394
pro 26g 5g 0g -31g
carb 2g 27g 0g -29g
fat 0g 3g 14g -17g

12:30 shoulders 60 mins cardio

2 pm brunch
12 oz chix breast covered in 1/4 cup egg white 5 oz steamed broccoli slice of 3grain bread
cals 375 30 58 36 120 -619
pro 78g 7g 4g 1g 5g -95g
carb 0g 1g 9g 9g 24g -43g
fat 4g 0g 1g 0g 2g -7g

5 pm lunch
12 oz chix breast covered in 1/4 cup egg white 5 oz steamed broccoli slice of 3grain bread
cals 375 30 58 36 120 -619
pro 78g 7g 4g 1g 5g -95g
carb 0g 1g 9g 9g 24g -43g
fat 4g 0g 1g 0g 2g -7g

7:30 pm linner
lean steak and broccoli stir fry
cals 197 30 -227
pro 31g 2g -33g
carb 0g 5g -5g
fat 7g 1g -8g

9:30 pm dinner
lean steak and broccoli stir fry
cals 197 30 -227
pro 31g 2g -33g
carb 0g 5g -5g
fat 7g 1g -8g

 

[NYGIANT21]

saturday 9/23/05

9:40 am breakfast
1 cup egg whites 40 g oats 1 tbsp olive oil
cals 120 150 124 -394
pro 26g 5g 0g -31g
carb 2g 27g 0g -29g
fat 0g 3g 14g -17g

 

[nikkita]

i actually gained a pound so i'm at 292 right now. At the same time my bf% has gone down to a 29.5 from a 30.5. in 2 weeks. My clothes fit better and i can definitely tell a difference in the mirror. I have adjusted my diet to include the carbs in the morning and also taper the calories so i'm consuming less at night. I also have pics but have to find a way to post them which i will do this weekend

its great to hear that even though you weight more you are reducing bf... now yout diet is better... how is your workout?

 

[NYGIANT21]

its great to hear that even though you weight more you are reducing bf... now yout diet is better... how is your workout?

workout is 60 mins of cardio 5 times a week and weight lifting hard 3 times a week. By the way i weighed myself again and i dropped 8 pounds. I dont' know if it was water weight but now my weight and my bf are closer. I can notice more of a diffenrence in the mirror and now i have to wear a belt with my pants.

 

[NYGIANT21]

wed 28 05
10 am breakfast 2.5 oz brown rice 4 oz steamed green beans 5 oz chix breast 2 oz of lean meat
cals 79 42 234 82 -437
pro 2g 2g 44g 12g -56g
carb 16g 8g 0g 1g -25g
fat 1g 1g 5g 3g -10g

1 pm brunch chix breast brown rice steamed broccoli
cals -333
pro -48g
carb -19g
fat -7g

3:15 pm lunch chix breast brown rice steamed broccoli
cals -333
pro -48g
carb -19g
fat -7g

5:30 pm linner chix breast brown rice steamed broccoli
cals -333
pro -48g
carb -19g
fat -7g

7:15 pm beef jerky
cals -280
pro -52g
carb -10g
fat -3g

9 pm 60 mind cardio

10:24 pm isopure protein drink 3 oz chicken breast 2 oz green beans
cals 160 117 12 -289
pro 40g 22g 4g -66g
carb 0g 0g 1g -1g
fat 0g 2g 1g -3g

totals for the day
cals 2005
pro 318 63.2%
carb 103 20.4%
fat 37 16.4%

 

[NYGIANT21]

thur 29 05
10 am breakfast 4 oz brown rice 3 oz steamed broccoli 5 oz chix breast .75oz cashews
cals 126 35 234 122 -517
pro 3g 2g 44g 3g -52g
carb 26g 6g 0g 7g -39g
fat 1g 0g 5g 10g -16g

1pm brunch 4 oz chicken 2 oz brown rice 1 oz broccoli
cals 262
pro 38g
carb 15g
fat 5g

1pm lunch 4 oz chicken 2 oz brown rice 1 oz broccoli
cals 262
pro 38g
carb 15g
fat 5g

6 pm linner 4 oz chicken 2 oz brown rice 1 oz broccoli
cals 262
pro 38g
carb 15g
fat 5g

8:30 pm dinner ground turkey chili
cals 391
pro 33g
carb 40g
fat 14g

9 pm 60 mins cardio

10:30 pm supper
cals 391 160 551
pro 33g 40g 73g
carb 40g 0g 40g
fat 14g 0g 14g

cals 2245
pro 272 48%
carb 164 29%
fat 59 23%

 

[NYGIANT21]

fri 29 05

9 am 15 oz bkfast ground turkey chili
cals 587
pro 50g
carb 60g
fat 21g

today i put on pants that didn't even fit a month ago

12 pm brunch 5.6 oz chicken breast 3.3 oz broccoli 1.6 oz brown rice
cals 357
pro 54g
carb 17g
fat 6.3

2:50 pm lunch 5.6 oz chicken breast 3.3 oz broccoli 1.6 oz brown rice
cals 357
pro 54g
carb 17g
fat 6.3

5:50 pm linner 5.6 oz chicken breast 3.3 oz broccoli 1.6 oz brown rice
cals 357
pro 54g
carb 17g
fat 6.3

7:30 pm lifting and 60 mins of cardio

9:00 pm dinner ground turkey chili
cals 590
pro 49g
carb 60g
fat 21g

 

[NYGIANT21]

wed 05 05

10 am 2.5 oz oatmeal 1.25 cups of egg whites
cals 180 102 -282
pro 9g 22g -31g
carb 40g 2g -42g
fat 6g 0g -6g

12:30 pm brunch chix breast broccoli brown rice 1 tbs sesame oil
cals 497
pro 64
carb 28
fat 13

3:00 pm lunch chix breast broccoli brown rice 1 tbs sesame oil
cals 497
pro 64
carb 28
fat 13

6:00 pm lunch chix breast broccoli brown rice 1 tbs sesame oil
cals 497
pro 64
carb 28
fat 13

938 315 116 120 -1489
176 7 8 0 -191
0 65 19 0 -84
20 3 1 14 -38