calebdonnellyusmc
New member
I had wanted to start this log here, but due to server upgrade I posted it on some other sites. I'm just going to post the first 8 days and continue from there.
- Some background info. I've been training for about 6 years(a few bumps early on, but the last couple have been pretty serious without any long breaks).
I'm fairly lean already(about 9% BF), and am just kinda doing this for fun.
I train 5-6 days a week, hitting the gym twice a day. lifting at 1100 and doing cardio at 1600. I lift doing alot of supersets/curcuit training style. I try to keep my lifting time at about 35 minutes.Most of my cardio is running (3-5 miles), and elliptical machines.
- Today is probably the last day I'll actually take caffeine pills, because I'm already getting alot from the tea I'm drinking. I have built up my tolerance for it over the years, as for a long time I was a 2-3 POT a day coffee drinker. I've only just recently(like within the last 2 weeks) switched over to tea.
My future updates will contain far more information, and be much easier to read. This is from yesterday;
Started yesterday:
Time: Size: Food: Fat/ Carb/ Fiber/ Protein/ kcals
0720: 200g Pink Salmon 7g/ 0g/ 0g / 35g / 210
1000: 30g sunflower seeds 15g/ 6g/ 2g / 7g / 190
1400: 114g Chicken breast 3g/ 0g/ 0g/ 46g / 220
1900: 32g Natural PB 15g 6g/ 2g/ 7g/ 220
TOTAL 40g fat/ 12g carbs/ 4g Fiber/ 95g Protein/ 840 kcals
There are more carbs than that hidden in my diet(splenda), but I didn't feel like adding them up yet, might factor them in in future updates. I got very hungry at about 1700 and went for a walk, but it didn't really help.
Other stuff:
Tea: 5 bags green tea, 4 bags black tea, 7bags decaf herbal tea, all sweetend with splenda.
12oz Diet coke
6 oz diet cream soda(A&w)
Supplements:
6 200 mg Milk thistle
Multi Vitamins(list later)
400mg Caffiene(taken at 1030)
50mg EphedrineHCL taken with caffiene
I did't lift because I didn't feel like it.
I did cardio at ~1110, which was; 23 minutes on an elliptical, level set at 13-15, alternated foward and reverse. RPMs at 80-84. I did sprints at 94-100 RPMs every half mile. Burned 500kcal(not really, but that's what it said), total of 2.8miles, with heart rate at 155-173 after I got it there(like after 2 minutes).
6 Minute cool down on treadmill, starting at 3.2 MPH, inlince @ 11, increased incline every 20 seconds till 15(highest), followed by increasing speed .1MPH every 20 seconds till I hit 4MPH. I forget kcals, but it was like 80.
Stretched a little followed by 7 sets of wall squats, no weight, hold for 40-70 seconds.
Went to sleep at 2345, woke this morning at 0624.
TODAY:
upon waking:
1 pack multi-vitamin
4 caps Milk Thistle
3 caps cranberry extract
1 B multi-vitamin
0700: 300g 1.5%CottageC 4.5gfat/ 6.5gcarbs(0gF)/ 30gprotein/ 210kcals
Spiced the cottage cheese to make it tase better.
- 4 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 4 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 3 bags herbal tea (unknown, but isn`t decaf)
27 packs of splenda, 1 stick of cinnamon.
1030: 400mg caffeine + 50 mg ephedrine hcl
1120:CARDIO
- Elliptical; 20 minutes. Goal was to hit 2.5 miles and 450 Calories in 20 minutes. I set the level at 14 and kept RPMs at 83-85 with sprints at 94-100 RPMs every .5 miles alternating foward and reverse. Ended up doing 2.44 miles, 448 Calories with Heart rate between 164-175 after the first 3 minutes.
8 Minute Cooldown on treadmill. start @ 3.2MPH with 11% grade incline. Increased incline .5% every 20 seconds till 15, then increased speed .1MPH every 20 seconds till 4.2MPH, then droped down to 3.6MPH to finish off. 100 Calories burned.
1310:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals
- Spiced the salmon to make it taste better and control hunger.
1 bag green tea
1 bag black tea
2 bags herbal tea
12 packets of splenda
1600: Marine PT. it's black flag here(over 90 degrees F), so we went to the gym (YES!).
- 15 Minutes Row machine: I set this at level 15(high as it would go), and did 4250 Meters. Not sure what Heart Rate was or Calories burned. This was the first time I'd ever used a row machine, it was pretty hard, but I don't know if I like it for cardio.
- Treadmill: Run 2 Miles I did this pretty slow at 13:40 for the 2 Miles. started off at 8.0 MPH with sprints @ 10.5 MPH and 11.1 MPH for 1 minute each(after which I dropped speed to 7.5 for one minute). did that till I hit 1 Mile, then increased speed every 20 seconds by .1 MPH till I got to 2 miles total. did a quick 3 minute cool down afterwards. 310 Calories burned.
Cardio burned, according to the machines, a total of ~1000 Calories (I'm guessing about 150kcals for the rowing), but that's not really accurate. I'd say it's closer to 750.
- I went straight into lifting after that.
LIFTING:
3x 20 Wide grip Pull-ups
4x 10,10,8,8 double Bi cables
4x 15 hanging leg raises(superset with double bis)
5x 20 Dips
4x 8 Preacher curls(did these as negatives, super seted with dips)
I didn't really want to hit the weights too hard, because my kcal intake is so low, and I was a sweaty pig at this point so didn't want to use anything I needed to actually put my body on(side note, this is the first time I have EVER done cardio before lifting, and I will probably never do it again).
1810:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals
Again I spiced this.
10oz Diet cream Soda
I haven't felt hungry all day, which is something of note considering how muchi've cut my calorie intake by for the last 2 days(normally I eat closer to 3000kcals per day).
I believe it's a combination of the increase in spices to my foods, cinamonn stick addition to my tea+ increase in the amount of tea(will have drank about 6 quarts by the end of today), and of course the 50mg Ephedrine doesn't hurt either. The real test will be in a few hours when I try to go to sleep.
2100:
200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
2 bags caffeine free herbal tea
6 packets of splenda
2200:
- Went to sleep.
Daily totals for day 2 are:
25.5gfat/ 6.5gcarbs/ 135gprotein/ 840kcals
- There are slightly more kcals in my intake than this due to splenda and spices I used. I actually wasn't really hungry at all throughout the day, even at night when you normally get hit hard by hunger. I slept pretty good too. Better than normal for me as I only woke 3 times during the night.
DAY3:
0620:
Rise and shine.
0710:
200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
- 2 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 2 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 2 bags herbal tea (unknown, but isn`t decaf)
- 1 Stick cinammon
- 18Packets of splenda
Supplements:
1 Pack Multi-vitamin
1 B-complex
2 caps Milk Thistle (per cap, 150mg, stand for 80% Silymarin)
2 caps Cranberry extract (300mg per cap)
--B-complex has--
100mg each of, B1, B2, Niacin, and B6.
400 mcg Folic acid
100mcg each of B12, Biotin, and Pantothenic acid
Multi Pack has another B-complex(same as above), and
260 mg Chinese Panax ginseng (root)
70 mg each American and Korean ginseng (root)
575mg yerba mate extract(5%caffeine)
78mg Gotu Kola
2 mg each of Fo-Ti, Damiana, and catechins(from green tea)
Multi doesn't really have enough quantity of herbal extracts with the possible exception of Ginseng(which is why I got it).
- I'm not sure if I'll be lifting today. I may just cut out real lifting and do cardio twice a day with a small amount of weight free/light weight training. My cardio from this point on will be lower in intensity than the last 2 days due to diet.
- Some background info. I've been training for about 6 years(a few bumps early on, but the last couple have been pretty serious without any long breaks).
I'm fairly lean already(about 9% BF), and am just kinda doing this for fun.
I train 5-6 days a week, hitting the gym twice a day. lifting at 1100 and doing cardio at 1600. I lift doing alot of supersets/curcuit training style. I try to keep my lifting time at about 35 minutes.Most of my cardio is running (3-5 miles), and elliptical machines.
- Today is probably the last day I'll actually take caffeine pills, because I'm already getting alot from the tea I'm drinking. I have built up my tolerance for it over the years, as for a long time I was a 2-3 POT a day coffee drinker. I've only just recently(like within the last 2 weeks) switched over to tea.
My future updates will contain far more information, and be much easier to read. This is from yesterday;
Started yesterday:
Time: Size: Food: Fat/ Carb/ Fiber/ Protein/ kcals
0720: 200g Pink Salmon 7g/ 0g/ 0g / 35g / 210
1000: 30g sunflower seeds 15g/ 6g/ 2g / 7g / 190
1400: 114g Chicken breast 3g/ 0g/ 0g/ 46g / 220
1900: 32g Natural PB 15g 6g/ 2g/ 7g/ 220
TOTAL 40g fat/ 12g carbs/ 4g Fiber/ 95g Protein/ 840 kcals
There are more carbs than that hidden in my diet(splenda), but I didn't feel like adding them up yet, might factor them in in future updates. I got very hungry at about 1700 and went for a walk, but it didn't really help.
Other stuff:
Tea: 5 bags green tea, 4 bags black tea, 7bags decaf herbal tea, all sweetend with splenda.
12oz Diet coke
6 oz diet cream soda(A&w)
Supplements:
6 200 mg Milk thistle
Multi Vitamins(list later)
400mg Caffiene(taken at 1030)
50mg EphedrineHCL taken with caffiene
I did't lift because I didn't feel like it.
I did cardio at ~1110, which was; 23 minutes on an elliptical, level set at 13-15, alternated foward and reverse. RPMs at 80-84. I did sprints at 94-100 RPMs every half mile. Burned 500kcal(not really, but that's what it said), total of 2.8miles, with heart rate at 155-173 after I got it there(like after 2 minutes).
6 Minute cool down on treadmill, starting at 3.2 MPH, inlince @ 11, increased incline every 20 seconds till 15(highest), followed by increasing speed .1MPH every 20 seconds till I hit 4MPH. I forget kcals, but it was like 80.
Stretched a little followed by 7 sets of wall squats, no weight, hold for 40-70 seconds.
Went to sleep at 2345, woke this morning at 0624.
TODAY:
upon waking:
1 pack multi-vitamin
4 caps Milk Thistle
3 caps cranberry extract
1 B multi-vitamin
0700: 300g 1.5%CottageC 4.5gfat/ 6.5gcarbs(0gF)/ 30gprotein/ 210kcals
Spiced the cottage cheese to make it tase better.
- 4 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 4 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 3 bags herbal tea (unknown, but isn`t decaf)
27 packs of splenda, 1 stick of cinnamon.
1030: 400mg caffeine + 50 mg ephedrine hcl
1120:CARDIO
- Elliptical; 20 minutes. Goal was to hit 2.5 miles and 450 Calories in 20 minutes. I set the level at 14 and kept RPMs at 83-85 with sprints at 94-100 RPMs every .5 miles alternating foward and reverse. Ended up doing 2.44 miles, 448 Calories with Heart rate between 164-175 after the first 3 minutes.
8 Minute Cooldown on treadmill. start @ 3.2MPH with 11% grade incline. Increased incline .5% every 20 seconds till 15, then increased speed .1MPH every 20 seconds till 4.2MPH, then droped down to 3.6MPH to finish off. 100 Calories burned.
1310:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals
- Spiced the salmon to make it taste better and control hunger.
1 bag green tea
1 bag black tea
2 bags herbal tea
12 packets of splenda
1600: Marine PT. it's black flag here(over 90 degrees F), so we went to the gym (YES!).
- 15 Minutes Row machine: I set this at level 15(high as it would go), and did 4250 Meters. Not sure what Heart Rate was or Calories burned. This was the first time I'd ever used a row machine, it was pretty hard, but I don't know if I like it for cardio.
- Treadmill: Run 2 Miles I did this pretty slow at 13:40 for the 2 Miles. started off at 8.0 MPH with sprints @ 10.5 MPH and 11.1 MPH for 1 minute each(after which I dropped speed to 7.5 for one minute). did that till I hit 1 Mile, then increased speed every 20 seconds by .1 MPH till I got to 2 miles total. did a quick 3 minute cool down afterwards. 310 Calories burned.
Cardio burned, according to the machines, a total of ~1000 Calories (I'm guessing about 150kcals for the rowing), but that's not really accurate. I'd say it's closer to 750.
- I went straight into lifting after that.
LIFTING:
3x 20 Wide grip Pull-ups
4x 10,10,8,8 double Bi cables
4x 15 hanging leg raises(superset with double bis)
5x 20 Dips
4x 8 Preacher curls(did these as negatives, super seted with dips)
I didn't really want to hit the weights too hard, because my kcal intake is so low, and I was a sweaty pig at this point so didn't want to use anything I needed to actually put my body on(side note, this is the first time I have EVER done cardio before lifting, and I will probably never do it again).
1810:
200g Salmon 7gfat/ 0gcarb/ 35g protein/ 210 kcals
Again I spiced this.
10oz Diet cream Soda
I haven't felt hungry all day, which is something of note considering how muchi've cut my calorie intake by for the last 2 days(normally I eat closer to 3000kcals per day).
I believe it's a combination of the increase in spices to my foods, cinamonn stick addition to my tea+ increase in the amount of tea(will have drank about 6 quarts by the end of today), and of course the 50mg Ephedrine doesn't hurt either. The real test will be in a few hours when I try to go to sleep.
2100:
200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
2 bags caffeine free herbal tea
6 packets of splenda
2200:
- Went to sleep.
Daily totals for day 2 are:
25.5gfat/ 6.5gcarbs/ 135gprotein/ 840kcals
- There are slightly more kcals in my intake than this due to splenda and spices I used. I actually wasn't really hungry at all throughout the day, even at night when you normally get hit hard by hunger. I slept pretty good too. Better than normal for me as I only woke 3 times during the night.
DAY3:
0620:
Rise and shine.
0710:
200g (spiced) Salmon 7gfat/ 0gcarbs/ 35gprotein/ 210kcals
- 2 bags green tea (per bag, 190mg flavonoids, 45mg caffeine)
- 2 bags black tea (per bag, 150mg flavonoids, 55mg caffeine)
- 2 bags herbal tea (unknown, but isn`t decaf)
- 1 Stick cinammon
- 18Packets of splenda
Supplements:
1 Pack Multi-vitamin
1 B-complex
2 caps Milk Thistle (per cap, 150mg, stand for 80% Silymarin)
2 caps Cranberry extract (300mg per cap)
--B-complex has--
100mg each of, B1, B2, Niacin, and B6.
400 mcg Folic acid
100mcg each of B12, Biotin, and Pantothenic acid
Multi Pack has another B-complex(same as above), and
260 mg Chinese Panax ginseng (root)
70 mg each American and Korean ginseng (root)
575mg yerba mate extract(5%caffeine)
78mg Gotu Kola
2 mg each of Fo-Ti, Damiana, and catechins(from green tea)
Multi doesn't really have enough quantity of herbal extracts with the possible exception of Ginseng(which is why I got it).
- I'm not sure if I'll be lifting today. I may just cut out real lifting and do cardio twice a day with a small amount of weight free/light weight training. My cardio from this point on will be lower in intensity than the last 2 days due to diet.