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jenscats5
Guest
^^ Is this the more calories??
Roonytunes 2006
- Thread starter Roonytunes
- Start date
Roonytunes
New member
jenscats5 said:
Sadly...yes! I think it works out to about 1400-ish cals on non-training days and 1600-ish cals on training days with my new numbers. I do get to eat more complex carbs now and that's really the big change.
If you decide to go on the Savage nutrition program, this is what lies ahead. What I have now is considered a good amount of food. You have been warned!
J
jenscats5
Guest
Roonytunes said:Sadly...yes! I think it works out to about 1400-ish cals on non-training days and 1600-ish cals on training days with my new numbers. I do get to eat more complex carbs now and that's really the big change.
If you decide to go on the Savage nutrition program, this is what lies ahead. What I have now is considered a good amount of food. You have been warned!
Whew!! That'd be my comp prep diet......
Roonytunes
New member
Well, you have to take my body weight into consideration. Even though it doesn't look like a lot, it is 13-15x my body weight, which is decent for cutting/maintanance. And I don't seem to have lost any strength. I still hit PRs and now with the added complex carbs, I'm feeling pretty satiated.jenscats5 said:
J
jenscats5
Guest
Roonytunes said:
And that is a good thing!! Guess when I looked at the number it just seemed low-ish....
Roonytunes
New member
Wed, Nov 15th
scale weight: 116lbs
5:45am: Upper Body Circuit
4 sets of:
12 assisted inner-grip pull-ups on Gravitron with 70lb assist
20 push-ups
15 seated shoulder presses with 12lb dbs
20 un-weighted tricep dips
12 seated full extension bicep curls with 10lb dbs
6:15am: 50 mins spinning
7:45am:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, ½ cup mashed banana, 1 tbsp pecans, pumpkin pie spice & Stevia
9:30am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia
9:45am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, pumpkin pie spice & Stevia
Noon:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts
2:30pm:
Shrimp salad
- 2 oz shrimp
- ½ cup cherry tomatoes, 2 cups lettuce mix, onions
- 1 ½ tbsp balsamic vinegar as dressing
5pm:
3 oz grilled trout with two yellow peppers
7:15pm:
1 Kavli thin whole wheat cracker with 2 tbsp 1% cottage cheese
9pm:
Planned cheat - I had a dinner/drinks date
(had hoped to stick with clean food by picking a seafood restaurant and 2 glasses of wine, but somehow 2 vodka/sodas entered the picture...after which I came home and had a slice of chicken pizza, a candy bar and then topped it off with a clean snack of power butter, cottage cheese & raisins. Sigh! I'm disappointed with myself, but on the upside, my date was a lot of fun. I am still strugging ultimately to know how to enjoy myself and not end up feeling guilty. I purposely woke up at the crack of dawn to get a quick circuit in before spinning class even and ultimately I still feel like I screwed up)
Back on the wagon today!
scale weight: 116lbs
5:45am: Upper Body Circuit
4 sets of:
12 assisted inner-grip pull-ups on Gravitron with 70lb assist
20 push-ups
15 seated shoulder presses with 12lb dbs
20 un-weighted tricep dips
12 seated full extension bicep curls with 10lb dbs
6:15am: 50 mins spinning
7:45am:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, ½ cup mashed banana, 1 tbsp pecans, pumpkin pie spice & Stevia
9:30am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia
9:45am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, pumpkin pie spice & Stevia
Noon:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts
2:30pm:
Shrimp salad
- 2 oz shrimp
- ½ cup cherry tomatoes, 2 cups lettuce mix, onions
- 1 ½ tbsp balsamic vinegar as dressing
5pm:
3 oz grilled trout with two yellow peppers
7:15pm:
1 Kavli thin whole wheat cracker with 2 tbsp 1% cottage cheese
9pm:
Planned cheat - I had a dinner/drinks date
(had hoped to stick with clean food by picking a seafood restaurant and 2 glasses of wine, but somehow 2 vodka/sodas entered the picture...after which I came home and had a slice of chicken pizza, a candy bar and then topped it off with a clean snack of power butter, cottage cheese & raisins. Sigh! I'm disappointed with myself, but on the upside, my date was a lot of fun. I am still strugging ultimately to know how to enjoy myself and not end up feeling guilty. I purposely woke up at the crack of dawn to get a quick circuit in before spinning class even and ultimately I still feel like I screwed up)
Back on the wagon today!
Last edited:
Roonytunes
New member
Thurs, Nov 16th
Scale weight: n/a
Woke up feeling hungover after 2 glasses of wine and 2 cocktails last night. However, I did not feel stuffed or sick from the late night eating, so I don't feel like I went crazy overboard. Spent some time today thinking about whether I eat so much after a little alcohol because I am genuinely hungry or just uninhibited.
Day improved when I got to work and saw my request for additional bonus $$ had been approved
I was also able to come home during lunch and nap for a bit. That definitely took care of the hangover and I was mostly fine for the rest of the day.
8am:
Papaya Smoothie (2 cups papaya, ½ scoop vanilla whey, water, Stevia)
9:15am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia
10am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, 1 tbsp walnuts, pumpkin pie spice & Stevia
12:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
½ bag of Birds Eye steamed cauliflower and broccoli mix
2:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts
5:15pm:
Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 2 tbsp lean dessert protein powder, Stevia)
6:30pm:
50 mins spinning
815pm:
1 Jenny O lean turkey burger patty with 1 tbsp fresh salsa
2 oz seasoned potatoes mixed with ½ bag of Birds Eye steamed cauliflower and broccoli mix & seasoned with Mrs Dash
10:15pm:
2 oz grilled trout with ¼ cup black-eyed beans with onions topped with 1 tsp flax oil seasoned with red wine vinegar and Mrs Dash
Totals: 1405 cals (134g carbs, 148g protein, 32g fat)
Scale weight: n/a
Woke up feeling hungover after 2 glasses of wine and 2 cocktails last night. However, I did not feel stuffed or sick from the late night eating, so I don't feel like I went crazy overboard. Spent some time today thinking about whether I eat so much after a little alcohol because I am genuinely hungry or just uninhibited.
Day improved when I got to work and saw my request for additional bonus $$ had been approved
I was also able to come home during lunch and nap for a bit. That definitely took care of the hangover and I was mostly fine for the rest of the day.
8am:
Papaya Smoothie (2 cups papaya, ½ scoop vanilla whey, water, Stevia)
9:15am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia
10am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, 1 tbsp walnuts, pumpkin pie spice & Stevia
12:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
½ bag of Birds Eye steamed cauliflower and broccoli mix
2:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts
5:15pm:
Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 2 tbsp lean dessert protein powder, Stevia)
6:30pm:
50 mins spinning
815pm:
1 Jenny O lean turkey burger patty with 1 tbsp fresh salsa
2 oz seasoned potatoes mixed with ½ bag of Birds Eye steamed cauliflower and broccoli mix & seasoned with Mrs Dash
10:15pm:
2 oz grilled trout with ¼ cup black-eyed beans with onions topped with 1 tsp flax oil seasoned with red wine vinegar and Mrs Dash
Totals: 1405 cals (134g carbs, 148g protein, 32g fat)
Roonytunes
New member
Fri, 11/17
Scale weight: 117lbs
Shameless bragging: I wore my new size 24 Seven jeans today with 4 inch heels & couldn't stop glancing at myself in every glass surface I passed because my lower body looked tighter and smaller than I've ever seen it before
7:45am:
2 shredded wheat biscuits mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp pecan, pumpkin pie spice & Stevia
9:15am:
16 oz hazelnut coffee, ¼ unsweetened almond milk, Stevia
10am:
1 sprouted corn tortilla spread with:
¼ cup pumpkin, 1/3 cup 1% cottage cheese, 2 mini boxes raisins & Stevia
12:15pm:
3 oz grilled trout with two orange peppers sliced & seasoned with Mrs Dash
3 oz baked sweet potato
2:15pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix
5pm: Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ unsweetened almond milk, 2 tbsp protein powder, Stevia)
5:30pm: Lower Body Workout
Free Standing Squats:
Warmed up and practiced form for 3 sets before doing 21s:
1 set with bar + 20lbs
3 sets with bar + 30lbs
Smith Machine Squats (low with glutes out):
4 sets of 15 with bar + 70lbs
45 degree leg press with sled + 180lbs:
3 sets of (15 reps with feet together, high on sled + 15 reps with feet in v-shape)
6:45pm:
PWO meal: ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes
9pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix
Totals: 1555 cals (182.5g carbs, 146g protein, 36.5g fat)
Scale weight: 117lbs
Shameless bragging: I wore my new size 24 Seven jeans today with 4 inch heels & couldn't stop glancing at myself in every glass surface I passed because my lower body looked tighter and smaller than I've ever seen it before
7:45am:
2 shredded wheat biscuits mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp pecan, pumpkin pie spice & Stevia
9:15am:
16 oz hazelnut coffee, ¼ unsweetened almond milk, Stevia
10am:
1 sprouted corn tortilla spread with:
¼ cup pumpkin, 1/3 cup 1% cottage cheese, 2 mini boxes raisins & Stevia
12:15pm:
3 oz grilled trout with two orange peppers sliced & seasoned with Mrs Dash
3 oz baked sweet potato
2:15pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix
5pm: Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ unsweetened almond milk, 2 tbsp protein powder, Stevia)
5:30pm: Lower Body Workout
Free Standing Squats:
Warmed up and practiced form for 3 sets before doing 21s:
1 set with bar + 20lbs
3 sets with bar + 30lbs
Smith Machine Squats (low with glutes out):
4 sets of 15 with bar + 70lbs
45 degree leg press with sled + 180lbs:
3 sets of (15 reps with feet together, high on sled + 15 reps with feet in v-shape)
6:45pm:
PWO meal: ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes
9pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix
Totals: 1555 cals (182.5g carbs, 146g protein, 36.5g fat)
Roonytunes
New member
Sat, Nov 18ths
Scale weight: 116.5lbs
6:45am:
Coffee-Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, ¼ cup unsweetened almond milk, Stevia)
1 small banana
7:30am: Upper Body
Smith Machine Bench Press:
4 x 12 with bar + 50lbs
Wide Grip-Arched Back Assisted Pull-Ups on Gravitron:
2 x 12 with 70lbs assist
2 x 10 with 70lbs assist
Shoulder Superset:
2 x (12 Standing Rope V-Pulls at shoulder level with 47.5lbs with & 12 Lying Shoulder Overhead Raises with 35lbs – cable machine)
2 x (12 Standing Rope V-Pulls at shoulder level with 45lbs with & 12 Lying Shoulder Overhead Raises with 30lbs – cable machine)
9am:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes
11am:
½ cup oats mixed with:
1 diced apple, 1/3 cup 1% cottage cheese, 1 tbsp walnuts, pumpkin pie spice & Stevia
2pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge
5pm:
16 oz Starbucks coffee, 1/4 cup skim milk, 2 sweet n lows
6:30pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge
I'm off to DC for the weekend for a party tonight. I'm hoping not to have to veer off program and am taking snacks.
Happy Saturday everyone!
Scale weight: 116.5lbs
6:45am:
Coffee-Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, ¼ cup unsweetened almond milk, Stevia)
1 small banana
7:30am: Upper Body
Smith Machine Bench Press:
4 x 12 with bar + 50lbs
Wide Grip-Arched Back Assisted Pull-Ups on Gravitron:
2 x 12 with 70lbs assist
2 x 10 with 70lbs assist
Shoulder Superset:
2 x (12 Standing Rope V-Pulls at shoulder level with 47.5lbs with & 12 Lying Shoulder Overhead Raises with 35lbs – cable machine)
2 x (12 Standing Rope V-Pulls at shoulder level with 45lbs with & 12 Lying Shoulder Overhead Raises with 30lbs – cable machine)
9am:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes
11am:
½ cup oats mixed with:
1 diced apple, 1/3 cup 1% cottage cheese, 1 tbsp walnuts, pumpkin pie spice & Stevia
2pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge
5pm:
16 oz Starbucks coffee, 1/4 cup skim milk, 2 sweet n lows
6:30pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge
I'm off to DC for the weekend for a party tonight. I'm hoping not to have to veer off program and am taking snacks.
Happy Saturday everyone!
Last edited:
Roonytunes
New member
I'm baaack from DC. Had a great night and met tons of new people. Stuck to clean meals as posted but there was no way to sneak any snacks into my parties unfortunately. But I didn't do terribly. I had 2 glasses of red wine and then a small bowl of veggie/mushroom soup, some artichoke spinach dip and a few small slices of grilled chicken pizza for a late night dinner at about 10:30-11pm. I had a good bit of macros left for carbs, so hopefully I didn't mess up too bad. I woke up feeling fine so that's a sign I didn't overstuff myself.
