5'11" 180 pounds, 18%BF (148 pounds LBM), 35.75" waist, 14.5" bicep
41 years old
Lift 3-4 hours a week (each body part 1x per week, 6-12 sets)
TDEE about 2170 calories sedentary, 2400 calories accounting for lifting
Going to shoot for 1900 calories with 40/40/20 percent calories from Protein/Carb/Fat
I *thought* I was doing 1800 calories per day but after this first day I could have been way off.
GOAL: Drop 12 pounds fat, gain 5 pounds muscle (153 pounds LBM 20.4 pounds fat)
(173 pounds 12%BF)
November 19 - Day 1
8:30am:
3/4 cup frosted wheat cereal + low fat milk (just to wet the cereal, I don't drink it)
1.5 scoops whey
3 macadamia nuts, 6 almonds
36gP 36gC 8gF
144calP 144calC 72calF
40/40/20 - 360 calories
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11:30am-12:30pm:
chest/triceps - 12 total working sets
9g BCAAs during, 9g BCAAS last set (note: BCAA mfr changed scoop - just realized I'm taking 2x too much)
72calP -
100/0/0 - 72 calories
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1:20pm ( a little delayed - unintentional)
PWO drink 1 scoop whey +21g sugar + 6 almonds
24g protein, 24g carbs, 3g fats
96calP, 96calC, 27calF
44/44/12 - 220 calories
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2:00pm (normally I would have waited longer from PWO drink, but just started diving in to the tuna after I prepared it, not realizing it wasn't quite time to eat yet.)
1/2 large can solid white tuna, 1/2 tbsp real mayo, 1 8" banana
a little short on the carbs
32gP 27gC 7gF
128calP 108calC 63calF
43/36/21 = 300 calories
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5:30pm
1/2 large can solid white tuna, 1/2 tbsp real mayo, 1 8" banana
again short on the carbs
32gP 27gC 7gF
128calP 108calC 63calF
43/36/21 = 300 calories
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8:15pm
1 lean pockets pocket, 6oz sliced turkey, 1 cuties clementine orange, 2 almonds, 5g BCAA
45gP 42gC 10gF
180calP 168calC 90calF
41/38/21 = 438 calories
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Daily total 1690 calories
44/37/19 P/C/F
Comments - ok so it's really HARD to get in those clean calories. I am cutting it a bit short tonight because I obviously did not pack on enough calories early on, and just cramming them all in at night doesn't seem like a good idea. I'm 200 short of my goal which is already cutting short so not great. Maybe I am far shorter than the 1800 calories a day I thought I was at. Not good but a good learning experience...
Nice log, I'll be following and good luck:)
Kudos to you for starting this along with a photo! Terrific!
Could you possibly change the Frosted wheat cereal for a bit better cereal which has less sugar? something like Kashi Go-Lean? And also what about finding a lower sugar whey since 23 grams of sugar is just too high.. It is the insulin spike which will get in your way of taking off the BF and little details like these 2 ideas will make a difference.
Keep this going! Will follow your progress.
Thanks for the encouragement! I agree the insulin spike is not ideal, but I have read somewhere before about the spike of insulin helping to shuttle amino acids (in addition to, glycogen? glucose?) into muscle cells in post workout drink better. I dunno what to make of it. Sometimes I have some nuts to slow it down sometimes not.
The whey supplement does not have much carbs, I just add table sugar to the drink for post workout.
I also grossly underestimated dinner's calories. Next time I should calculate them BEFORE eating...
7:15am
4 egg whites 1 yolk, 5g SmartBalance spread,1 scoop whey, half scoop BCAAs, 1 banana, 2 cuties oranges
45gP 44gC 10gF
180calP 176calC 90calF
40/39/21 = 446 calories
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11:45am
had lunch out - so guessing here
4 small california roll pieces + some beef broth soup with noodles
Guessing it was 10gP 70gC 15gF
Added another 36gP whey at 1:00pm, so
46gP 70gC 15gF
184calP 280calC 135calF
599 calories
-----------------------
2:45-3:45
gym - lower body - 3x squats, 3x leg extensions, 6x ham curls, 6x seated calves
(had to cut short for work emergency, however I just realized I NEVER do 12x per body part like upper body, hmm)
9g BCAA
36calP 0calC 0calF
-------------------------
4:20 (heehee)
36g Whey, 40g added sugar, 0 fat
I did my math wrong on the sugar, meant for it to come out even protein to carb
144calP 184calC 0calF
328 calories
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8:00
chili, goat cheese, cornbread, SmartBalance spread, honey (the plan was to stay within calories on this meal, let's see how it adds up)
chili - 175calP 60calC 326calF + tbsp goat cheese (8calP 22calF)
cornbread 5calP 162calC 72calF + SB spread and honey ( 23calC 40calF )
1 snickers fun size (wow this is getting embarrassing) (4calP 35calC 32calF)
drumroll…
192calP 280calC 492calF
holy crap that is bad! This is what my wife cooks. Damn.
960 calories in one meal. So this can work in the future, but must cut it in half and maybe add whey.
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Daily total: 2373 calories 31/39/30 split
TDEE factor of 1.375 is 2489 daily. :icon_roll
Good going! Hope you make excellent progress!
Above bold in red......Keep the posts coming.....tweak tweak tweakQuote:
Originally Posted by wannabeme
^^^ ya got me. Noodles were rice (yes, I know, very processed). Chili was a pound of 85/15 ground beef. For some reason it would not drain worth a darn so I calculated all the fat staying in it (since it did). Astonishingly, 85/15 means 21g protein 17g fat. The "85" is everything nonfat, it is NOT just the protein. Kind of eye-opening that has almost as much fat as protein even though it's "85/15". Everything else was tomatoes, kidney beans, onion, chili powder. Normally I go for "93/7" beef (when I do eat it) but wifey found "organic" beef at Costco and this is the only fat level in that selection. :icon_roll
Haha I just realized that fatty ground meat has a lower BF% (15) than I do! Mooo.
OK don't even bother highlighting the mistakes, you'll run out of "ink"! This IS Thanksgiving and it was a very stressful drive in traffic, hence the beers and OMG great Mexican food. The damage could have been much worse - this is actually me showing restraint believe it or not ( I guess it's all relative - now I know there's no f-ing way I averaged 1800 cals a day).
Wednesday 11/21/12
8:30am
3/4 cup Kashi + 1.5 scoops whey + 12 almonds
144calP 138calC 60calF
342 calories 42/40/18
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11:15am
No gym - kids - got a wrist flex/extend workout with dumbells, and hand grip and finger extension exercises.
7g BCAA
28 calores 100/0/0
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12:30pm
1 lean pockets pocket, 1.5 scoops whey, 1 cuties orange, 4 almonds
174calP 169calC 90calF
433 calories 40/39/21
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4:00pm
1.25 scoops whey (preparing for the beers ahead)
144calP 18calC
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4:30-6:30pm
2.5 beers + 1/2 pack beef jerky + zone perfect bar
28 10 2
14 23 7
168calP 482calC 81calF
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9:00pm
2 frozen margaritas, chips and cheese dip, eggplant w/seafood dish
over-guesstimating the calories here
160calP 1000calC 500calF (and this was with the "healthy" option of eggplant and seafood, not beef enchiladas and refried beans...)
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Daily total: 3,356 calories 24/54/22 (TDEE x 1.35 is about 1000 calories less than this. Oh boy.)
Damaging to the goal? Yes. However, as I write this today (the food above was yesterday), I am proud to say I did my first "fasted cardio" this morning, mostly walking thanks to my old tired dog, but did get the heart rate up slightly for 40 mins while sipping BCAAs. Going to hit the gym again today as well. I feel like I'm letting everyone down with yesterday. Sorry. I'll try not to do too much damage today and tomorrow - let's face it - the biggest pig out holidays in the United States...
November 22, 2012
9:30am
very low intensity fasted cardio (walking, a little skipping but then wife made me stop that) for 40 mins
7g BCAAs during
28calP
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10:30am
1.5 scoops whey, 1 9" banana, 3/4 oz "lean" bacon meat (2 small bites), 4 almonds
160calP 144calC 120calF
424 calories 38/34/28
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12:30pm
gym - back, biceps 12 sets for both
1:15pm
9g BCAA 1 scoop whey
132calP 12calC
144 calories 92/8/0
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6:00pm
Thanksgiving Dinner
Turkey, green beens stuffing, rolls, 2 vodka sodas, 1/2 glass white wine
Guestimating here - I ate SOOO much less than normally on this holiday
180calP 450calC 150calF
*** calories 23/58/19
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10pm-1am
Party with friends
6 vodka sodas
360calC
360 calories 0/100/0
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Daily total: 1736
Lack of good calories and exogenous vodka likely negated a lot of the workout and general progress today. However I am actually feeling pretty good about myself as it's usually a non-stop binge of food and beer for 3 days during this holiday, so this IS progress. We have one more party tonight - i'll keep myself full with turkey and avoid beer at least. MAYBE I'll hit the gym today, maybe not. Stupid vodka.
LOL on not wanting your comments highlighted! BUT! that is a great way to help you. This all takes time to tweak. And with every suggestion, perhaps some will stick asap and others will come gradually down the road. Seems like you have fun and are trying to tame yourself bit by bit. Trust me. You are not alone on this one.
What is your goal exactly? Are you after a lifestyle change more than anything? Please be specific. And please realize slow wins this race. If you read my log you will see this. And I am still working on this every single day I can. Changing habits is a challenge. And a lot depends on how fast and dedicated you are. And the first thing you have done is come outta the gate which is the most important move anyone can make.
Long-term goal is a permanent but somewhat gradual lifestyle change, short term goal is -12 pounds fat +5 pounds muscle. I have found that in the past, I will go to extremes and eat almost perfectly (except the calories were too low), then kind of fall back because too many changes too fast are just not sustainable by me. For now, I want to get close to my target daily calories and macros, and limit the drinking to once a week and not involve a ton of beer.
Here is yesterday's log. Way too low on calories. What I'm finding is that without pasta or other starches, or highly fatty foods like cheese, bacon, ground beef, it is very challenging to eat enough clean food.
November 23, 2012
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10:00am
1.5 scoops whey, 1 cup cheerios, 1/2 cup 2% milk, 20 almonds
148calP 120calC 108calF
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1:30pm
5 oz turkey breast, 1 apple, 1 pillsbury crescent roll
192calP 120calC 77calF
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7:00pm
1 large fajita taco with chicken, beef topped with small amount of refried beens, guacamole, cheese dip, 5 vodka sodas
estimating
170calP 450calC 150calF
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Daily total:1535 calories 33/45/22
BMR x 1.35 = 2489
(almost 1000 calorie deficit)
^^ have you taken a look at my thread? perhaps it will help you. As you know there is a lot of work to be done here and we will try to help you get to a better place. Main thing is to really watch your insulin spikes which will work against you. And this is hidden in the cheerios and crescent rolls and try to start to lessen the milk as much as possible.
Also, do you like pancakes? I bet you do. I have a recipe which will help you more than you can imagine.....and best thing? they are LEGAL! And that is the secret. Find legal foods you like which are pre-approved here and go with those.
Last of the holidays yesterday, will be more on track today onwards...
November 24
9:30am
1.5 scoops whey, 1.5 8" bananas, 20 almonds
160calP 168calP 90calF
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1:00pm
5.1 oz turkey breast, 1 large banana, 15 almonds, 1 beer
175calP 270calC 90calF
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3:30pm
1 breaded tilapia filet (dinner at parents)
10 medium-large asparagus stalks
1 zoneperfect bar
124calP 128calC 144calF
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8:00pm (dinner at friends)
1 "square" of lasagna, salad with oil & vinegar
1 scoop whey (sneaked in when nobody looking)
5 vodka sodas
1 beer
34 37 17 400C
136calP 548calC 153calF
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Daily total: 2186 27/51/22 (targeting 1900 40/20/20)
WannaB
So glad you are continuing to be so forthcoming in what you are doing here. I hold my breath as it is just a matter of time before some of the other members might chime in so it is good you are trying to move forward. But....you have to know,
one beer and 5 vodkas? Can this be tamed at all? You are really spiking your insulin and doing so will interfere greatly with trying to reach your goals. I am all about enjoyment as I have a glass of wine or 2 but 5 vodkas? this is just a little too much and needs to be reigned in a bit but you already know this I am sure.
Yes 5 vodka drinks is definitely high and not something I plan on doing on a regular basis. These occasions are now rare overall but seem to cluster around the holidays as I see a lot of different friends at different venues and the primary activity is standing, talking, sipping a drink, and laughing. Believe it or not, it IS progress from where I was, which was 2-3 beers a day EVERY day, except 2 or 3 days of the week it was more like 6-9 beers a day. Holidays would have been non-stop drinking almost every day. I hear what you are saying and this is exactly why I am putting the log up for everyone to see. Keeps me honest and really makes me think before jamming just anything down my pie hole!
Keeping it honest is the first step and you have done this. Can you alternate the vodka with a glass of soda? Would you try that?
ps: here is a thread by OOcajun who loves to be social as well. You might enjoy reading his thread.
Heeeeeeey, what you trying to say!!!!Quote:
Originally Posted by SlimmerMe
Sunday Nov 25 2012
10:00am
1 Krispy Kreme donut (my 7 yr old did a really cute and nice thing setting up the table with breakfast for me and wifey. not eating at least one donut was out of the question. i don't even really like them that much. I did supplement around it as healthy as I could)
1.5 scoops whey, 1oz turkey breast, 2 cuties oranges, 2 almonds
192calP 172calC 126calF = 490 calories 39/35/26
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1:40pm
5.5 oz Turkey breast, 9.5oz orange sections, 1 "sweet and salty nut" granola bar
44gP 47gC 9.5gF
176calP 188calC 85calF = 449 calories 39/42/19
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6:15pm
Homemade turkey pot pie, about 2 cups
128calP 192calC 320calF = 640 calories 20/30/50
(I had no idea pie crusts had so much FAT!!!)
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11:00pm
1/2 cup 2% cottage cheese, 1 clementine orange
14 11 2.5
56calP 44calC 22calF = 122 calories
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daily total 1701cal 32/35/33 (target is 1900 40/40/20)
Monday Nov 26 2012
8:15am "fasted" cardio with 9g BCAAs - 20 minutes walking up and down a very steep hill
36 calP 100/0/0
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9:45am
2 scoops whey, 1 cup cereal, 1/2 cup 2% milk, 7g macadamia nuts
54gP 51gC 11.5gF
216calP 204calC 104calF = 524 calories 41/39/20
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12:30pm
2 zone perfect bars
28 41 14
112calP 164calC 126calF = 402 calories 28/41/31
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6:30pm
chicken curry (no rice), 4 beers
110calP 650calC 100calF = 860 calories
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daily total: 1786 24/57/19 (target is 1900 40/40/20)
P.S. - Slim, those five vodkas DID include several soda-only drinks! Great idea, though, and I may just do soda only at the work happy hour event while I'm out of town (hit the gym tonight at hotel already, would like to hit it again tomorrow). Eating well while far away from home on business is always a challenge, but I did bring my whey and BCAAs and bought a couple meal replacement bars!
I think my posts are getting annoying to everyone being every day or so with every detail - maybe I should start posting weekly with just daily totals and macros, and workouts - and RESULTS. By the way after one week I GAINED a pound.
Please believe this: You are not annoying anyone by posting your log everyday. That is the best approach to get this tweaked. And you know you need a lot of tweaking here. If you read my log , you will see I posted every single day for 90 days in a row. This kept me on track and I learned a heck of a lot along the way.Quote:
Originally Posted by wannabeme
Right now I am interested in getting you in the right mind set. There is a lot of tough love here you have not received yet. I cringe just thinking once this starts with you I hope you hang in. Hey if this were easy everybody would do it. The members here are all about improving and we all start at different levels. My main concern with you at this point is all the insulin you are spiking with your food choices. For example, a better choice for cereal would be Kashi Go-Lean. The one with the high protein. Protein is needed and sugar is not.
And if you are at a bar for ex: could you ask for your vodka in a shot glass first and then ask for your soda in a separate glass so you could put half the vodka in your drink and then ask for another club soda for the second half. I have a suspicion and correct me if I am wrong, but you might like quantity as well, This way you would be drinking 2 drinks but only counting for 1 drink actually taking 5 drinks down to 2.5 asap.
What kind of energy bars are you eating? curious....
and kudos to the fasted cardio! This is good to hear!
KEEP POSTING!
wannabe hows it going man. i think ive talked to u before. maybe briefly.
first off good job logging ur diet.
second, ur diet is awful if u want to burn fat! u really need to re-think ur strategy IMO. beer, frosted flakes, crescent rolls,vodka, turkey pot pie, granola bars, krispy kreme doughnuts??? are u serious dude??
LOL.. u need to read the sticky: dieting 101: cutting for starters.
this diet above just looks like a regular diet any person would eat. sorry if this hurts ur feelings but u need a reality check. u need to decide if u want to lean out or drink beer and eat doughnuts.. :) (and i mean this in the sweetest way possible ;))
also i tried to look at the zone perfect bar thing but didnt put a lot of effort into it. from what i could tell these are crap..
id also like to note the above comments are directed at u assuming u want to get fairly lean.
I hear both of you but, respectfully, what I'm doing now is actually much less awful than what I was doing before I started logging this. I am not ready to take it to that next level of effort at this point in time. Getting my daily calories and macros in line, which are 2 very huge cornerstones, and cutting down on ethanol intake, and hitting the gym 3x per week, is all the change can manage right now. If I can't even get these simple things under control first, focusing on the finer details is kind of putting the cart before the horse IMHO.
I think 1 month is a good checkpoint. Let's see what payoff my current efforts yield, if anything, in that amount of time. If the amount of progress is unacceptable to me, I will definitely start tweaking above and beyond what I'm doing. Don't take this the wrong way, your input and support is highly valued. My apologies if the diet seems average, awful, or maybe even offensive. It's actually a huge step forward for me and just sticking to THIS will be a major accomplishment for me.
Hey! I understand where you are coming from. Trust me on this. I do more than you can imagine. So please keep logging in. This way you will start to gradually progress and before you know it, you will be amazed at how much you will change. This is a journey. This takes time. And takes dedication. And if you are doing better now than before, then just imagine how much better you will be a few weeks from now.
One thing i have been meaning to mention re: your initial goal of losing BF while adding muscle. From what all I have read here and I might be corrected, I have noticed it is much easier to do one or the other. Pick one. For example, pick losing BF first before adding muscle as in bulking. This way you have a clear goal. I have seen guys try to do both and it can be confusing and too scientific and not fun plus slower results. Most agree picking one is much easier.
Also. I need to mention the theory on sugar and insulin. I am not clear as to exactly what you are talking about. If you are talking about guys who take insulin then this is a whole different can of worms. I have yet to see anyone here who wants to spike their insulin to lose BF. Excess insulin creates excess BF. Plain and simple.
So if you can hang here and keep logging in I promise you will transform. It is up to you. We are here for you. You need to be here for us too. And baby steps are fine as long as you are interested.
If you have taken the opportunity to read my log you will see it was a journey for me too. I got a lot of love and a lot of tough love along the way too. So much so, the comments were edited out by the p-nut gallery after feeling embarrassed for jumping on me. There were days I wanted to scream. But my goal was more important to me to succeed than defending myself. I gradually changed over time. And continue to do so daily. I swear by this credo: Find foods which are approved here and eat those foods. This way you will stick to it as a lifestyle. I assume you are not prepping to get on stage but prepping for an optimum healthy body and lifestyle. This can be done here if you allow it. And the best way to do that? Log in every single day and learn something everyday and all of the sudden you will wake up and be thrilled.
SM
well wannabe if this is an improvement then u should see improvement. the extent of which remains to be seen. where did u get ur bf%chekd?
how much cardio u doing per week??
Thanks - I really want to commit to this long term, not go all out then get burned out then give up like I have done so many times before.
I am already feeling a tad stronger and leaner - about 1/4 inch loss in waist and although hard to quantify because I am always changing up the exercise and reps and sets, I know I am stronger. It also helps that my new co-worker lifts ALL THE TIME so he's always showing me new stuff and pushing me on that last rep or two.
I calculated BF% with just an online calc taking height, wrist, waist, weight, gender. I know they can be inaccurate but my body is thoroughly average. More important to me is the change in recorded amount vs. absolute amount. For me, if I have to keep tightening the belt, I know I'm on the right track.
LIke you said 405, the extent of progress remains to be seen. I may plateau before I've reached my goal and then I'll have to re-evaluate my goal or my diet, or my exercise.
My cardio is almost non-existent, but the fasted/BCAA cardio I am very interested in and have played around with it a little. I will definitely work on getting this added at least 20-30 minutes 1x per week in addition to my 3x per week lifting.
Slim, as for bulking/cutting I agree it's easier to do one or the other but I would be very unhappy overdoing it in either direction (losing muscle, gaining fat), so I am happy with trying to thread the needle for now. Again, if I don't get the results I want, I may revisit this as well.
Thanks for all the support!
the below 3 days are out of town travel and all day conferences and customer meetings, driving, flying. SO hard but I must do something to combat the very low calories (besides pigging out on fat-laden goodies - I don't think adding brownies is better than being short - but I don't know)
Tuesday Nov 27 2012 - Out of town travel
hotel gym - 6 sets pec deck, 4 supersets incline dumbbell presses and flys, 3 sets upright dumbbell triceps press, 4 sets dumbbell lateral raises
Daily total 1426(yikes too low) 30/36/34 (target is 1900 40/40/20)
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Wednesday Nov 28 2012 out of town travel
hotel gym workout - 6 sets hams, 6 sets leg extensions, 3 triple-sets of dumbbell lunges, dumbbell squats, prison squats (killed me), 2 sets of 1-leg hip thrusts
daily total 1440 (abysmal - I REALLY have to do something about travel and eating)
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Thursday Nov 29 2012 out of town travel
daily total 1459 (dang, I MUST get more calories) 37/33/30 (target is 1900 40/40/20)
you don't need BCAA's unless you are doing a fasted type diet. you already get enough BCAA's from food so unless you are doing an IF type diet, it is not really needed.Quote:
Originally Posted by wannabeme
glad to see you that you are logging in everyday, it is one key tool that will show your highs and lows.
you need to do more cardio and like slim and 405 said, just do 15-20 min every morning. if it is walking, then it is walking, as long as it is something
Thanks! Just a matter of finding time of course...
Friday 11/30/12 2678 calories 42/24/33 P/C/F
Saturday 12/1/12 2846 calories 33/38/29 (60 min fasted light cardio)
Sunday 12/2/12 2671 calories 33/38/29 (40 min fasted light cardio)
Goal is 1900 calories for about 400 cal deficit. Averaged about 800 calories a day above the goal, or 1200 above maintenance for the weekend. Wow that's going to set me back 6 days. Damn.
Quote:
Originally Posted by wannabeme
just do some cardio!
yes, those numbers are a little high but glad to see that you are realizing what and how much you are eating!
Thanks for the encouragement! Today was still over but not by as much. 8 sets back/bicep compounds, 3 sets bi iso, 4 sets back iso. No cardio today.
2280 29/42/29 P/C/F 380 over target. I am intentionally upping the healthy fat to get to 25 or 30% of calories from fat for a while. I'm having unusual cravings for fatty treats and that is not helpful. It's also very hard to get all the calories I need with a 20% fat content.
dude 70% of ur cals from fat and carbs is not a good recipe for fatloss IMO. not to mention u arent really hitting much of a deficit.Quote:
Originally Posted by wannabeme
Tuesday 2210 (310 over target) 35/39/26 P/C/F
lower body workout 6 sets leg press, 5 sets hams, 5 sets calves, 2 sets hip thrusts, 3 sets hip adduct, 3 sets hip abduct
Can you do some fasted cardio?
I have been putting a small amount of fasted cardio into the mix. 1x a week is all I can commit to, maybe I'll do more on top of the 3x weekly lifting. Out of town again today through friday
Today 1926 (26 over target - woohoo!) 34/44/22 PCF (not the greatest but I DO think 20% fat is too low for me. not hungry at all today)
upper body - hotel gym - 5 sets pec dec, 3 supersets incline dumbell press + flys, 4 sets lateral dumbell raises (shoulders), 3 sets upright dumbell hammer press (triceps)
now hopefully some sweet sweet sleep...