Well, I've established an account on fitday, as planned. From this point forward I'll be using this blog as an exercise journal only and tabulating my calories on the fitday site.
Today I did chest/biceps supersets.
Chest/bicep -Supersets
flat dumbell presses/straight bar curl (five sets)
Incline bench press/incline bench dumbell curls (four sets)
Straight arm chest flies/preacher curls (three sets)
Ran 18 sixty-five yard sprints with twenty seconds break in between followed by a twenty minute moderate state intensity run.
Tomorrow I'm resting from weight training and hoping to get in two solid moderate state intensity cardio workouts as well as a highly intense ab workout.
Monday, May 18, 2009
Sunday, May 17, 2009
Weekend Regime Part II
I may move my calorie counting over to fitday.com and use this fitness blog as an exercise journal. The resources there faciliate the task as well as give more pertinent data in terms of the nutrient breakdown.
The dairy in my frig is just about gone. From this point onward I'm going to focus on eating whole foods. The only exception may be some whey protein.
Meal # 1 (5:30 AM)
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1/2 cup blue berries - 40
total = 350
Meal # 2 (9:15 AM)
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1/2 cup blue berries - 40
2 tablespoons psyllium husk - 35
total = 385
Meal # 3 (1:00 PM)
8 oz of ground turkey (extra lean) 400
1 1/2 green beans - 100
total = 500
Meal # 4 (5:00 PM)
7 oz Salmon - 420
mixed vegetables - 120
total = 540
Meal # 6 (9:30)
1.5 scoops of protein powder - 160
1/2 banana - 60
total = 220
Daily Total = 1,995
The dairy in my frig is just about gone. From this point onward I'm going to focus on eating whole foods. The only exception may be some whey protein.
Meal # 1 (5:30 AM)
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1/2 cup blue berries - 40
total = 350
Meal # 2 (9:15 AM)
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1/2 cup blue berries - 40
2 tablespoons psyllium husk - 35
total = 385
Meal # 3 (1:00 PM)
8 oz of ground turkey (extra lean) 400
1 1/2 green beans - 100
total = 500
Meal # 4 (5:00 PM)
7 oz Salmon - 420
mixed vegetables - 120
total = 540
Meal # 6 (9:30)
1.5 scoops of protein powder - 160
1/2 banana - 60
total = 220
Daily Total = 1,995
Saturday, May 16, 2009
Weekend Regime
Meal # 1 (6:00 AM)
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1 scoop of whey - 100
total = 410
Meal # 2 (9:00 AM)
4 oz chicken - 180
1 table spoon EVO - 120
Large salad - 50
total = 350
11:00 - Ran 18 sprints/20 minutes steady cardio
Meal # 3 - (12:30)
5 oz chicken - 195
3 oz sweet potato - 90
1 cup of green beans - 45
1/2 banana - 45
total = 375
Meal # 4 (3:30)
1 2/4 cup of cottage cheese - 200
1/2 banana/honey - 75
total = 275
Meal # 5 (6:30)
7 oz of tuna -350
steamed vegetables - 50
EVO - 70
total = 470
Meal # 6 (9:30 PM)
5 oz of ground turkey - 195
15 walnuts - 105
total = 300
Total daily calories = 2180
1 whole egg - 75
5 egg whites - 85
1/2 cup oats - 150
1 scoop of whey - 100
total = 410
Meal # 2 (9:00 AM)
4 oz chicken - 180
1 table spoon EVO - 120
Large salad - 50
total = 350
11:00 - Ran 18 sprints/20 minutes steady cardio
Meal # 3 - (12:30)
5 oz chicken - 195
3 oz sweet potato - 90
1 cup of green beans - 45
1/2 banana - 45
total = 375
Meal # 4 (3:30)
1 2/4 cup of cottage cheese - 200
1/2 banana/honey - 75
total = 275
Meal # 5 (6:30)
7 oz of tuna -350
steamed vegetables - 50
EVO - 70
total = 470
Meal # 6 (9:30 PM)
5 oz of ground turkey - 195
15 walnuts - 105
total = 300
Total daily calories = 2180
Friday, May 15, 2009
Friday/Weigh-in
This morning I weighed in at 168, a rather lean 168 I might add, however.
Meal # 1 (5:30 AM)
1/2 cup oats - 150
1 whole egg - 75
5 egg whites - 85
1 cup of broccoli - 40
1/2 banana/strawberries - 75
total = 425
3 mile run with client
Meal # 2 (8:00 AM)
1 cup of low fat cottage cheese - 180
raw oats - 175
1/2 small banana 50
two teaspoons of honey - 50
total = 455
Workout - back/shoulders
Did 3 tri-sets of each:
back: pull-ups, rows, straight arm push downs
shoulders; overhead dumbell press, lateral flies, dumbell shrugs
First set of pull-ups were strong (16 reps). And shoulders were strong too. Did 70 lbs dumbells for 6 reps on my last set.
Meal # 3 (11:45 AM)
5 oz grilled chicken - 195
5 oz sweet potato - 150
2 cups broccoli - 60
total = 405
Meal # 4 (3:00 PM)
5 oz of grilled chicken - 195
1 1/2 cups green beans - 60
total = 255
1/2 hour step-master
Meal # 5 (6:00 PM)
1 bowl of beans - 200
7 oz of chicken - 300
salad/dressing - 100
total = 600
Meal # 6 (9:00 PM)
5 oz of chicken - 200
salad/dressing - 75
total = 275
Daily total = 2,415
Meal # 1 (5:30 AM)
1/2 cup oats - 150
1 whole egg - 75
5 egg whites - 85
1 cup of broccoli - 40
1/2 banana/strawberries - 75
total = 425
3 mile run with client
Meal # 2 (8:00 AM)
1 cup of low fat cottage cheese - 180
raw oats - 175
1/2 small banana 50
two teaspoons of honey - 50
total = 455
Workout - back/shoulders
Did 3 tri-sets of each:
back: pull-ups, rows, straight arm push downs
shoulders; overhead dumbell press, lateral flies, dumbell shrugs
First set of pull-ups were strong (16 reps). And shoulders were strong too. Did 70 lbs dumbells for 6 reps on my last set.
Meal # 3 (11:45 AM)
5 oz grilled chicken - 195
5 oz sweet potato - 150
2 cups broccoli - 60
total = 405
Meal # 4 (3:00 PM)
5 oz of grilled chicken - 195
1 1/2 cups green beans - 60
total = 255
1/2 hour step-master
Meal # 5 (6:00 PM)
1 bowl of beans - 200
7 oz of chicken - 300
salad/dressing - 100
total = 600
Meal # 6 (9:00 PM)
5 oz of chicken - 200
salad/dressing - 75
total = 275
Daily total = 2,415
Thursday, May 14, 2009
Starting Well
Meal # 1 (6:45 AM)
5 egg whites - 85
1 whole egg - 75
1/2 cup of oats - 150
1 cup of green beans - 40
2 oz milk/3 tsp of apple sauce - 60
total - 410
Morning Workout - Chest/abs
Meal # 2 (10:00)
5 oz of grilled chicken breast - 195
4 oz of sweet potato - 95
1 cup of green beans - 40
total = 330
Afternoon workout - biceps/triceps/abs/cardio
Meal # 3 (2:00)
6 oz grilled chicken - 220
3 oz of sweet potato - 80
1 cup of beans - 40
Total = 340
Meal # 4 (5:00)
1 cup of Greek yogurt - 150
1/2 small banana - 50
2 table spoons of psyllium husk - 60
2 table spoons of flack see oil - 90
1 table spoon of honey - 60
total = 410
Meal # 5 (8:00 PM)
5 oz grilled chicken breast - 195
1 tablespoon EVO - 130
1 cup of green beans - 40
Total = 365
Meal # 6 (10:00 PM)
yogurt/cottage cheese 150
strawberries - 50
total = 200
Total daily calories = 2055
5 egg whites - 85
1 whole egg - 75
1/2 cup of oats - 150
1 cup of green beans - 40
2 oz milk/3 tsp of apple sauce - 60
total - 410
Morning Workout - Chest/abs
Meal # 2 (10:00)
5 oz of grilled chicken breast - 195
4 oz of sweet potato - 95
1 cup of green beans - 40
total = 330
Afternoon workout - biceps/triceps/abs/cardio
Meal # 3 (2:00)
6 oz grilled chicken - 220
3 oz of sweet potato - 80
1 cup of beans - 40
Total = 340
Meal # 4 (5:00)
1 cup of Greek yogurt - 150
1/2 small banana - 50
2 table spoons of psyllium husk - 60
2 table spoons of flack see oil - 90
1 table spoon of honey - 60
total = 410
Meal # 5 (8:00 PM)
5 oz grilled chicken breast - 195
1 tablespoon EVO - 130
1 cup of green beans - 40
Total = 365
Meal # 6 (10:00 PM)
yogurt/cottage cheese 150
strawberries - 50
total = 200
Total daily calories = 2055
Wednesday, May 13, 2009
The Final Countdown Begins/Whatever it takes
This is where the rubber meets the road. No more exceptions on the diet. We're in the cutting phase and everything that I put in my mouth shall be recorded with its caloric value. Once the dairy products are exahusted from my refrigerator, I'm moving to whole foods with the exception of whey protein powder. Chicken, fish and beef shall constitute my protein intake.I'm also going to record my workouts. Blogging is going to become a daily activity like showering. The calories I eat shall also be entered on my blog as well as my cardio activity. I'll be consuming my carbs around my workouts and feeding my muscles prior and after. I'm not going to be married to any one theory. I'll follow the results wherever they lead and simply do whatever it takes.
Monday, March 30, 2009
New Training Regime
On Sunday (March 29, 2009) I started my new training regime which can be found here:
http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training
I did the following:
Squats on the Smith Machine
1st set - 185
2nd set - 225
3rd set - 285
Weight pull-ups
1st set - 6 (25 lbs)
2nd set - 5 (30 lbs)
3rd set - 5 (25 lbs)
Dumbess Press/Flat Bench
1st set - 70 lbs
2nd set - 80 lbs
3rd set - 80 lbs
Straight bar curls
1st set - 80 lbs
2nd set - 90 lbs
3rd set - 100
Shoulder Press/Straight bar
1st set - 80 lbs
2nd set - 95 lbs
3rd set - 205 lbs
Tricep Push Downs
1st set - 90 lbs
2nd set - 110 lbs
3rd set - 130
Three sets of abs.
Eating more fat and lots of protein. Feeling strong, sleeping well, body functioning overall very well. But not as lean as I like to feel. Started cardio today as well.
http://www.t-nation.com/free_online_article/sports_body_training_performance/totalbody_training
I did the following:
Squats on the Smith Machine
1st set - 185
2nd set - 225
3rd set - 285
Weight pull-ups
1st set - 6 (25 lbs)
2nd set - 5 (30 lbs)
3rd set - 5 (25 lbs)
Dumbess Press/Flat Bench
1st set - 70 lbs
2nd set - 80 lbs
3rd set - 80 lbs
Straight bar curls
1st set - 80 lbs
2nd set - 90 lbs
3rd set - 100
Shoulder Press/Straight bar
1st set - 80 lbs
2nd set - 95 lbs
3rd set - 205 lbs
Tricep Push Downs
1st set - 90 lbs
2nd set - 110 lbs
3rd set - 130
Three sets of abs.
Eating more fat and lots of protein. Feeling strong, sleeping well, body functioning overall very well. But not as lean as I like to feel. Started cardio today as well.
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