My nutritional log, by akali

[akali]

I am new here wanted to create a log so i can try to get some decent results and stay on track. hopefully learn some more things too, so here goes:
i am 20, not using any aas anytime soon, and never have yet but i will eventually of course thats why i've been lurking around these forums but i want to build the best possible base before starting. I have come along way with my training suffered a major injury to my back and ribs,etc ( gained 60lbs of fat which i lost most of it ) but i am on the road to recovery and am doing good with my training.

my stats:
20 =
5'9 =
220lbs =
bf% = no idea but have a picture

my macros: goal : 350g protein, 100g of carbs, minimal fats

Breakfast:
2 scoop Whey isolate ( 60g protein ) 4g carb
4 egg whites ( 12g protein )
2 piece of ezkeal bread ( 6g protein ) 29g carb

Snack:
1 scoop Whey ( 30g protein ) 2g carb
celeary sticks ( added metamucil fiber pils )

Lunch:
1 8oz steak baked in oven ( 15g protein )
broccoli or spinach

snack:
1 scoop of whey or casein protein (30g protein ) 2g carbs

Dinner:
Chicken or fish ( roughly 20grams protein or 30grams)
spinach or asparagus

Snack: Whey protein 1 scoop ( 30g protein ) 2g carb


This is my first time building macros too so some help would be great.
Also i am wondering if its okay to get like a orange or lemon in the morning, i do enjoy citrus fruit. I am having trouble getting the numbers right through my diet too , thanks!

cheers

[--->>405<<---]

I am new here wanted to create a log so i can try to get some decent results and stay on track. hopefully learn some more things too, so here goes:
i am 20, not using any aas anytime soon, and never have yet but i will eventually of course thats why i've been lurking around these forums but i want to build the best possible base before starting. I have come along way with my training suffered a major injury to my back and ribs,etc ( gained 60lbs of fat which i lost most of it ) but i am on the road to recovery and am doing good with my training.

my stats:
20 =
5'9 =
220lbs =
bf% = no idea but have a picture

my macros: goal : 350g protein, 100g of carbs, minimal fats minimal is ok but u wanna keep track of ur fats.. id go for 15% anyways..

Breakfast:
2 scoop Whey isolate ( 60g protein ) 4g carb
4 egg whites ( 12g protein )
2 piece of ezkeal bread ( 6g protein ) 29g carb id switch to oats brn rice or sweet potato

Snack:
1 scoop Whey ( 30g protein ) 2g carb
celeary sticks ( added metamucil fiber pils ) may wanna have something with more nutritional value like broccoli here

Lunch:
1 8oz steak baked in oven ( 15g protein ) 15g pro seems low for 8oz steak..what cut?
broccoli or spinach

snack:
1 scoop of whey or casein protein (30g protein ) 2g carbs

Dinner:
Chicken or fish ( roughly 20grams protein or 30grams)
spinach or asparagus

Snack: Whey protein 1 scoop ( 30g protein ) 2g carb before bed u want casein not whey or cottage cheese (2% or lower)


This is my first time building macros too so some help would be great.
Also i am wondering if its okay to get like a orange or lemon in the morning, i do enjoy citrus fruit. I am having trouble getting the numbers right through my diet too , thanks!

cheers

id put u @20-22%bf give or take.. i suggest u get it chekd.. call a local gym or google body composition analysis in ur area.. id put ur tdee (if u work out 5days/week) @ 3200.. id run @2200cals to start..

since u want carbs at 100g (which is good)
340g pro
100g carbs
49g fat

would be good for u.. 62%pro, 18%carbs, 20%fat

what time do u work out? id suggest adding another carb source such as oats to ur pre workout meal and ur post workout meal...

what type of cardio u doing? how many days per week? how long r u doing it? id suggest 5-6days per week 45mins.. preferably am fasted or pwo..

welcome to the forum..

[Nephets]

You may also want to dump a couple of those shakes and try to replace them with real food. Good luck.

[akali]

iworkout generally around 1-2pm and am awake at roughly 9 am. my training routine looks like this:
Day 1: chest,bi,tris ( all high contractions hard as possible ) generally 4 exercises for each group 3 sets 12 reps roughly
Day 2: legs and abs 15 min pwo stair stepper
Day 3: back & shoulders 10 min pwo stair stepper
Rest& repeat :
my weights usually take 60-80 minutes at a relatively high intensity
sometimes i love hitting my heavy bag lightly for technique and slight cardio, is that a good idea?
I will take all the tips you mentioned today and try to blend it into my routine with full determination.
I will also try to dump the shakes, i just find it hard to eat sometimes i will suck it up and eat it anyways to get my numbers right i want to finnally see
if it is possible for my to cut this fat off, so i will do whatever it takes.
thank you guys i gladly appreciate it

[Back In Black]

I'd have you >25% sorry.

[akali]

probably, diet has been a factor i lacked so i am making the log to stay on track and do it right hopefully i will be another transformation one day 25%-10%

[--->>405<<---]

I'd have you >25% sorry.

Better not quit my day job for bf% estimates by pic huh? LOL..

[akali]

got it done today at the gym appearently i am 22% bodyfat, so would my macros be good based on my bodyfat? i am strongly determined

[--->>405<<---]

got it done today at the gym appearently i am 22% bodyfat, so would my macros be good based on my bodyfat? i am strongly determined

Ha! I withdraw my previous statement.. SteM.. Dont quit ur day job!

[--->>405<<---]

Ur macros r close to the ones i suggested, however, u have no fat macro.. Id suggest u run wat i suggested.. Thats wat i suggest!

[akali]

Day 1 of offical macros and clean eating regime.
9:00 am 4 egg whites, bowl of spinach, 1/2cup oatmeal 1 scoop whey protein
45g protein, 25-26g carbs/ 4gfat

11:00 am {pre workout }
1 medium size sweet potatoe 10-20g carbs
1 can of low sodium " organic " Tuna ( eaten dry ) 30g Protein 0g carb

During Workout took Xtend BCAA drink
Back And Shoulders, high intensity, supersets
followed up by 20 minutes stairstepper

PWO
2 Scoops of Mitofusion protein
50g protein, 10g carbs,5gfat
1/5 cup oatmeal 5g carb

3:00pm
4 egg whites 12g protein
5 sticks of celery
1/2 Teaspoon of natural peanut butter ( organic ) 4g fat,2gprotein

I plan on eating the rest for the day:

5:00pm
1 Lean cut steak 8-10oz baked 25-30g protein
spinach & broccili a bowl full

7:00pm
celery
Ceasin shake ( 20g protein )

9:00pm
1/2 cup Cottage cheese 1% low sodium
15g protein
Protein shake or egg whites 20g protein roughly

totals:
Protein= 225g protein ( obviously came low on protein by 100g roughly , still need to get my numbers right maybe i will have 2 steaks for suppose and some more egg whites
Carbs = Roughly 60g
fats = 30g
my numbers are a bit off , i will try harder to get them right since its only 4pm here now

[--->>405<<---]

1 uncooked cup oats has @50-55g carbs.. Id weigh it uncooked if i were u.. This will change ur 1/5 cup to @10g carbs..

Keep working on that diet! Try calorie count dot com

[akali]

thanks for the quick reply, can i ask would it be wise to calculate every meal the night before ? is that how its properly done. Im trying to take this right portions as i go but its off a bit, never knew uncooked contained more great to know thanks !

[akali]

also random question i looked up the macros on moose, it has 66mg of cholerstrol per 3 ounces, is that high? Just wondering because i have meats such as moose and deer, and cod,etc in my freezer wondering if it would be good to incorporate it into my macros for some days of the week

[Back In Black]

Ha! I withdraw my previous statement.. SteM.. Dont quit ur day job!

Unless it was done in a bid pod I stand by my opinion!

[akali]

Creating a log of today will edit in the rest of todays consumption just to keep on track. My day started so far like this:

Breakfast:
1 cup oatmeal 28g carb/6g protein/3.6g fat - 166 calories
1 cup spinach 6g carb/5g protein/0g fat - 41 calories
10 tbsp egg whites 0g carb/16g protein/ 0 fat


A.M Snack
1 Bowl Spinach 12g protein 8g carbs
2 Scoop Whey Protein 50g protein 10g carbs 4g fat

Workout

PWO
2 Scoops Whey protein 50g protein 10g carb 4g fat

Lunch
1 8-10oz steak 60g protein lean cut -158 calories
1 cup spinach 6g carb/5g protein- 41 calories

Snack
1 Can of tuna 42g protein 0g carb 1g fats 191 calories
" Salad " 2 cut up celery, some lettuce, few red onion pieces no dressing, etc.
( fibrous carbs aka negative calories if i am right )

Dinner
2 Skinless Boneless Chicken breast baked 50g protein
lettuce and tomatoe

Evening Snack
1/4 cottage cheese or Ceasin Protein shake
15g-45g protein depending

Macros will roughly be
330-350g Protein / Carbs roughly 90g/ Fats 34-45g

I believe i am getting closer to my goals starting to develope a better idea of things

[akali]

I was wondering if it is okay to incorporate Black coffee and grapefruits into a cutting diet? i love both but want to make sure i am making the right choice.

[akali]

another day


Breakfast
1 sweet potatoe 99 cal 23g c - 2g p - 1g f
1 cup spinach 6g card 10g protein 0g fat
10 tbsp egg whites 0g carb/ 16 g protein/ 0 fat

A.M Snack
2 Scoops Whey protein 50g protein 10gcarb 4g fat
Celery and green tea

Workout ( BCAA's )
Legs & abs - Heavier day then usual
+20 minutes stair stepper intervals



PWO
2 Scoops Whey Protein 50g protein 10g carb


Lunch

1 chicken breast 8g fat 60g protein
Cucumber
1/4 Cup brown rice 11g carb 1g protein


Snack
1 chicken breast skinless 8g fat 60g protein
lettuce & cucumber

dinner
1 can albacore tuna
45g protein 0g carb 0g fat
green beans ( stalks included )
snack
Cottage cheese 25g protein 7g carb 5g fats

Also plan on walking the dog at somepoint during the day for about a hour, trying to get in some extra cardio
Total/302g c/74g f/33g

[akali]

Did a little more research calculated my TDEE, BMR Etc. 405 you were practically dead on you said 3200 is my tdee i calculated 3381 today i hit roughly 2100-2300 calories will do up tommorows nutritional plan tonight

[Back In Black]

I was wondering if it is okay to incorporate Black coffee and grapefruits into a cutting diet? i love both but want to make sure i am making the right choice.

Black coffee is fine. Grapefruit is your choice. I sometimes have half a red grapefruit with breakfast but notice no difference whether I have it it not.

[--->>405<<---]

Did a little more research calculated my TDEE, BMR Etc. 405 you were practically dead on you said 3200 is my tdee i calculated 3381 today i hit roughly 2100-2300 calories will do up tommorows nutritional plan tonight

Hey man.. Why dont u figure up a good diet for one day and then just switch up the protein sources for variety.. Instead of figuring a new diet everyday? Sounds like a pain in the butt! I ate the same thing for 5months every meal 7days a week!! After awhile u will be able to figure how to swap sources without a calculator

[akali]

great advice man, yeah it would make more sense to do what youre saying thanks! I just had a good workout again today, i have noticed to my amazement even though i am consuming carbs only when necessary and have a reduced intake of calories i am having better pumps and feel better already at the gym only a few days in. I think i will eat clean from now on and maybe treat myself to a " cheaty meal " once a month ( maybe subway or bbq with a tiny bit of bbq sauce ). Everythings looking good so far and i am excited to see where this goes thanks again.

[akali]

Hey 405 or stem I took both of your advices and ran with it. This will be my daily diet from now on with slight variation to protein sources due to lack of excitement, how does this look?? Thank you by the way for helping me get on track.


Goal ( 340g protein , 100g carbs, 50g fat )

Breakfast:
1/2 Cup of Brown Rice = 22g Carbs/ 2g Protein/ 0g Fat { 218 Calories }
1 Cup Spinach = 5g carbs/ 6g Protein/ 0.5g Fat { 43 calories }
2 cup egg white = 7g carbs/ 45g Protein/ 0.5g fat { 234 calories }
1 Tbsp Organic PB = 3g carbs/ 4g protein/ 8g fat { 95 calories }

A.M Snack:
2 Scoops Whey Protein = 10g carbs/ 50g Protein / 6g Fat { 300 calories }

Workout ( includes BCAA drink )

PWO:
2 Scoops Whey Protein = 10g Carbs/ 50g Protein / 6g Fat { 300 calories }


Lunch:

1/2 Cup Brown Rice = 22g Carbs / 1g Protein / 0g Fat { 218 Calories }
1 Can of Tuna = 0g Carbs / 42g Protein / 0.5g fat { 191 calories }


Snack:

1 Chicken Breast Lean = 0g carbs/ 50g Protein / 5g Fat { 256 calories }
1 Cup Celery = 3g carbs { 19 calories


Dinner:

1 8oz Steak = 0g carbs/ 70g protein / 15g fat { 421 calories }
Celery & cucumber = 3g carbs




Snack:
1/2 Cup Cottage Cheese = 3g carbs / 14g protein / 1g fat { 90 calories }


Total Macros : 88g = Carbs / 335 g = Protein / 42.5 g = Fat { calories 2385 }

TDEE : 3381

[akali]

Just ate the breakfast i created 2 cup eggwhites, spinach and 1/2 cup of brown rice, feels like i went to a all you can eat buffet because i am not used to eating so many egg whites. I enjoy it though because i get to eat a lot and it fits into my macros. Good idea? any further advice?
thanks!

[--->>405<<---]

Hey 405 or stem I took both of your advices and ran with it. This will be my daily diet from now on with slight variation to protein sources due to lack of excitement, how does this look?? Thank you by the way for helping me get on track.


Goal ( 340g protein , 100g carbs, 50g fat )

Breakfast:
1/2 Cup of Brown Rice = 22g Carbs/ 2g Protein/ 0g Fat { 218 Calories }
1 Cup Spinach = 5g carbs/ 6g Protein/ 0.5g Fat { 43 calories }
2 cup egg white = 7g carbs/ 45g Protein/ 0.5g fat { 234 calories }
1 Tbsp Organic PB = 3g carbs/ 4g protein/ 8g fat { 95 calories } id move to last meal of the day

A.M Snack:
2 Scoops Whey Protein = 10g carbs/ 50g Protein / 6g Fat { 300 calories }
Workout ( includes BCAA drink )

PWO:
2 Scoops Whey Protein = 10g Carbs/ 50g Protein / 6g Fat { 300 calories } if u could find protein powder with no carbs u could have 1/2cup oats here



Lunch:

1/2 Cup Brown Rice = 22g Carbs / 1g Protein / 0g Fat { 218 Calories } id move rice to preworkout.. add a veggie here instead
1 Can of Tuna = 0g Carbs / 42g Protein / 0.5g fat { 191 calories }


Snack:

1 Chicken Breast Lean = 0g carbs/ 50g Protein / 5g Fat { 256 calories }
1 Cup Celery = 3g carbs { 19 calories how bout broccoli or asparagus instead of celery?


Dinner:

1 8oz Steak = 0g carbs/ 70g protein / 15g fat { 421 calories }
Celery & cucumber = 3g carbs try to find a veggie with more nutrients than celery




Snack:
1/2 Cup Cottage Cheese = 3g carbs / 14g protein / 1g fat { 90 calories }


Total Macros : 88g = Carbs / 335 g = Protein / 42.5 g = Fat { calories 2385 }

TDEE : 3381

cals look good and diet looks pretty good as well.. id try to make suggested changes

[akali]

this is pretty much day 9 of eating well and cardio, i know it hasn't been long but i don't know whether i am losing water weight or if the bcaa's are drying me out but i did a workout today and i can see way more veins then i ever have seen before. My veins in my biceps are protruding more vividly its funny i am not used to it , looks kind of grose haha i hope it is all working well in my body.
Also noted today i was 215lbs and my strength is increasing a bit two weeks ago benched 275 for 6 on my heavy set and today i managed 280 for 6 may not be a lot but it is to me

[akali]

Had another great workout today vascularity is increasing and am going to start fasted 20 minutes of cardio starting tommorow , going to be light heavy bag work, 2 minute rounds 30 second break for 20 minutes, at first the intensity won't be as high but i will work my way back up ! Will update with a picture in two more weeks see if theres any difference

[akali]

Another new personal best today , never achieved this since my accident a year ago but at the time i was also 240lbs and more fat + " muscular ", Benched 315x 3 reps today, was pleased with myself. My weight is 214lbs right now as well i am very pelased. On the 18th i will update with a picture because it will be the mark of the first 4 weeks! Cheers!

[akali]

Diet on track again today everythings all good. Had a leg workout followed by 35 minutes of the eliptical, 15 mins of true HiT on the elip. Made a few pounds of moose jerky !, i can alernate it sometimes rather then a can of tuna or so i will have the equalivent in terms of jerky only thing its a little high on is sodium ( some soy sauce ) but all homemade recipe of course. todays weight was 209lbs so far -11 since day one.

[Ishallnocheatmyself]

nice work, looks like were pretty much in the same boat

[--->>405<<---]

^^ good work akali! Keep it goin dude! 315 x 3 reps on bench is good dude!

[akali]

thanks guys! i am enjoying it and am amazed i have come to like eating clean so far

[akali]

had a good workout today, diet was off slightly due to getting a tattoo done which took a few hours, just had some Protein icecream for my night time snack 1 scoop isolate low carb Whey 30g protein,2gfat,1g carb and 130 cals. and my 1/2 cup of cottage cheese missed a snack today so i didn't feel too bad for throwing in the scoop of protein with my cottage cheese and freezing it! tommarow diet will be keyed in again, few more days and i will update my pic!

[bobjack]

first time checking your thread out. u were having some of the same problems i am. getting in all that food seems a little hard
pre-planning did help me alot tho. nearly got my macros today.
today was much easier than yesterday for sure!

interested in seeing your 1month progress

and damn 315 thats alot :s

[akali]

thanks bud! yes i will post pics up any day, got a tatt done yesterday so my workouts wont be as intense next few days try to watch what i does a little more and watch the excessive sweating. You'll get a hang on macros in no time thats for sure, i never thought it would be so easy but now like one of the guys mentioned it gets to a point where you just simply weight your portions and already know what you kind of have to eat. i keep a daily outline copy on my fridge i printed off and go off of that. and also printed off that bodybuilding macro chart for quick recalculations depending if i want a different protein source

[akali]

As promised here is 4 weeks in, i personally don't see too much difference i am still fat! haha, i am stronger though and 10lbs lighter. Would this be considered good gains in 4 weeks or should my diet be tweaked a lil more ( lower total calorie macros ). Any critism is well welcomed as i am highly determined to see them abs. I made a goal to myself, i don't know whether reachable or not but i decided before november i want to see some of my abs so i aiming 12-14% bf. Tell me what you think, and any suggestions please ! : ) Might as well stick in , at 35mins cardio pwo right now. trying to work my way up to 45mins but at least its HiT ! : )

[Back In Black]

Your waist definitely looks smaller man. 10lbs in 4 weeks is bang on track too.

You having enough energy with your carbs that low?

Supplementing with caffeine tabs pre workout?

[akali]

i drink green tea flat out ( black ), and been taking ephedra on some workout days for energy. at first having carbs low i felt a little sluggish but i think i am used to it now because i am generally energized for majority of the day. thanks for the insight!

[akali]

had an interesting day today at the gym did a mild full body workout ( due to having my new tatt , trying to take it easy so it doesn't rip too much ), followed up by 35 minutes Eliptical HiT. Weighed myself after the workout i was 203 lbs and i had to use the next notch down on my belt. so far thats -17 lbs, i could have lost a nice bit of water weight but i find it crazy 17lbs gone in 4 weeks, is this the true power of diet and cardio? i am still continuing my journey, with hopes of 14% as a goal.

[Back In Black]

Told you your waist looked thinner. It is quite a bit of weight but not unheard of if your diet was awful beforehand and/or you had a very high bodyfat, which you did/do (no offence)!

Keep on it!