mister ed
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okay, okay, i can't promise anything here... but i am going to give logging a shot. hopefully you guys will find it interesting enough to stick around for.
Days 1 & 2
let's get to it:
Day 1
I actually started lifting (enthusiastically, but uncontrolled, and unmanaged - more on that before the workout) a month or two ago, but i didn't pay great attention to my dietary intake until very recently so, because of diet alteration, i am starting this log about a week into circuit training regimen. i'll post that in a sec. i have been consulting with SilentBob187 on dietary issues, and since a lot of this is very confusing to me, i am using an eerily similar diet plan. I did not start this plan until Day 2, as Day 1 was a good set of meals, but it wasn't the diet plan i am now implementing. i will be providing nutritional info where possible.
breakfast -
1 cup Smart Start cereal with 1 cup skim milk
1 Monster Java Energy Drink - Darkest version
snack -
Planters apple cinnamom trail mix
lunch - Sushi Lunch!!
mori sushi platter - 1 each of:
salmon nigiri (slice of Salmon on rice)
tuna nigiri
mackeral nigiri
shrimp nigiri
crab nigiri
cup miso soup
afternoon snack
kashi oatmeal
THE WORKOUT
this is a circuit workout - no breaks unless you need water, full body 35 minute workout. i am adding the jump rope segments, even though myself and my trainer did not have time to take advantage of that aspect. i doubt i am ready to add that anyways, as it brings the sweat and the pain. with the jump ropes the workout is 45:00 start to finish, not including 15:00 cooldown on the elliptical or on the bikes.
one set each of:
jump rope - 3:30
squats - 12 x 95lbs
inclined close grip bench press - 12 x 95lbs
jump rope - 00:30
single arm row lift- 12x40lbs per arm
side bends - 15x35lbs
jump rope - 00:30
squats - 12x65lbs
military press - 6x65lbs in front 6x65lbs behind
jump rope - 00:30
cross cable flys - 12x20lbs
single leg bulgarian squats - 12x32lbs
jump rope - 00:30
bench press - 12x95lbs
dips - 15x105lbs
jump rope - 00:30
push press - 8x65lbs
post workout - 1 scoop Gold Standard Whey Protein
dinner
1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
dinner stats -
cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)
171 / 5.7-1.4 / 23 / 116 / 1 / 5.5
Day 2
i had to work this into my work training schedule, which wasn't as bad as i was thinking it would be. i worked 9:30 - 4:00
breakfast -
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3
2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22
1 Chia bar (chocolate)
250 / 12 - 4 / 5 / 15 / 6 / 35
2nd "breakfast"
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
2 oz unsalted peanuts
240 / 28 - 4 / 16 / 0 / 4 / 10
lunch
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
1/4 cup sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6
dinner
1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
171 / 5.7-1.4 / 23 / 116 / 1 / 5.5
Daily Total -
Total Calories -
2,383 / 2,500 - 95% of Calorie Goal
75.2g fat
12.4g sat fat
146g protein
2211mg sodium
34g fiber
224.5g carbohydrate
Sunday, August 17, 2008
Day 3
breakfast -
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3
2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22
1 Chia bar (chocolate)
250 / 12 - 4 / 5 / 15 / 6 / 35
THE WORKOUT
jump rope - 3:30
squats - 12 x 95lbs
inclined close grip bench press - 12 x 85lbs
jump rope - 00:30
single arm row lift- 12x40lbs per arm
side bends - 15x35lbs
jump rope - 00:30
step ups - 12x40lbs per leg
military press - 6x65lbs in front 6x65lbs behind
jump rope - 00:30
cross cable flys - 12x20lbs
single leg bulgarian squats - 12x35lbs
jump rope - 00:30
bench press - 12x95lbs
dips - 15x105lbs
jump rope - 00:30
push press - 8x65lbs
MEASUREMENTS
weight - 193.0 (+2 recent / -15 net)
bodyfat - 19.5 (-0.2%)
blood pressure - 117 / 66
heart rate - 126
post workout - 1 scoop Gold Standard Whey Protein
2nd "breakfast"
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
2 oz unsalted peanuts
240 / 28 - 4 / 16 / 0 / 4 / 10
lunch
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
1/4 cup sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6
dinner:
pepper steak
503 / 39.5 / 27 / 119mg / 0.4 / 4
Daily total:
Calories - 2,383
Fat - 109.5g
Saturated Fat> 11g
Protein - 149g
Sodium - 2214mg
Fiber - 37.4g
Carbs - 223g
:bruce3:
Days 1 & 2
let's get to it:
Day 1
I actually started lifting (enthusiastically, but uncontrolled, and unmanaged - more on that before the workout) a month or two ago, but i didn't pay great attention to my dietary intake until very recently so, because of diet alteration, i am starting this log about a week into circuit training regimen. i'll post that in a sec. i have been consulting with SilentBob187 on dietary issues, and since a lot of this is very confusing to me, i am using an eerily similar diet plan. I did not start this plan until Day 2, as Day 1 was a good set of meals, but it wasn't the diet plan i am now implementing. i will be providing nutritional info where possible.
breakfast -
1 cup Smart Start cereal with 1 cup skim milk
1 Monster Java Energy Drink - Darkest version
snack -
Planters apple cinnamom trail mix
lunch - Sushi Lunch!!
mori sushi platter - 1 each of:
salmon nigiri (slice of Salmon on rice)
tuna nigiri
mackeral nigiri
shrimp nigiri
crab nigiri
cup miso soup
afternoon snack
kashi oatmeal
THE WORKOUT
this is a circuit workout - no breaks unless you need water, full body 35 minute workout. i am adding the jump rope segments, even though myself and my trainer did not have time to take advantage of that aspect. i doubt i am ready to add that anyways, as it brings the sweat and the pain. with the jump ropes the workout is 45:00 start to finish, not including 15:00 cooldown on the elliptical or on the bikes.
one set each of:
jump rope - 3:30
squats - 12 x 95lbs
inclined close grip bench press - 12 x 95lbs
jump rope - 00:30
single arm row lift- 12x40lbs per arm
side bends - 15x35lbs
jump rope - 00:30
squats - 12x65lbs
military press - 6x65lbs in front 6x65lbs behind
jump rope - 00:30
cross cable flys - 12x20lbs
single leg bulgarian squats - 12x32lbs
jump rope - 00:30
bench press - 12x95lbs
dips - 15x105lbs
jump rope - 00:30
push press - 8x65lbs
post workout - 1 scoop Gold Standard Whey Protein
dinner
1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
dinner stats -
cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)
171 / 5.7-1.4 / 23 / 116 / 1 / 5.5
Day 2
i had to work this into my work training schedule, which wasn't as bad as i was thinking it would be. i worked 9:30 - 4:00
breakfast -
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3
2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22
1 Chia bar (chocolate)
250 / 12 - 4 / 5 / 15 / 6 / 35
2nd "breakfast"
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
2 oz unsalted peanuts
240 / 28 - 4 / 16 / 0 / 4 / 10
lunch
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
1/4 cup sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6
dinner
1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
171 / 5.7-1.4 / 23 / 116 / 1 / 5.5
Daily Total -
Total Calories -
2,383 / 2,500 - 95% of Calorie Goal
75.2g fat
12.4g sat fat
146g protein
2211mg sodium
34g fiber
224.5g carbohydrate
Sunday, August 17, 2008
Day 3
breakfast -
1 cup Quaker rolled oats
150 / 3 - 0.5 / 5 / 0 / 4 / 27
1 scoop Gold Standard Whey Protein
120 / 1.5 - 1 / 24 / 80 / 0 / 3
2 cups skim mik
180 / 0 - 0 / 16 / 240 / 0 / 22
1 Chia bar (chocolate)
250 / 12 - 4 / 5 / 15 / 6 / 35
THE WORKOUT
jump rope - 3:30
squats - 12 x 95lbs
inclined close grip bench press - 12 x 85lbs
jump rope - 00:30
single arm row lift- 12x40lbs per arm
side bends - 15x35lbs
jump rope - 00:30
step ups - 12x40lbs per leg
military press - 6x65lbs in front 6x65lbs behind
jump rope - 00:30
cross cable flys - 12x20lbs
single leg bulgarian squats - 12x35lbs
jump rope - 00:30
bench press - 12x95lbs
dips - 15x105lbs
jump rope - 00:30
push press - 8x65lbs
MEASUREMENTS
weight - 193.0 (+2 recent / -15 net)
bodyfat - 19.5 (-0.2%)
blood pressure - 117 / 66
heart rate - 126
post workout - 1 scoop Gold Standard Whey Protein
2nd "breakfast"
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
2 oz unsalted peanuts
240 / 28 - 4 / 16 / 0 / 4 / 10
lunch
1 can tuna
100 / 1-0 / 21 / 350 / 0 / 0
2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36
1 small gala apple
80 / 1-0 / 0 / 0 / 4 / 22
1/4 cup sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6
dinner:
pepper steak
503 / 39.5 / 27 / 119mg / 0.4 / 4
Daily total:
Calories - 2,383
Fat - 109.5g
Saturated Fat> 11g
Protein - 149g
Sodium - 2214mg
Fiber - 37.4g
Carbs - 223g
:bruce3: