12 weeks of killing that Sh*t.....

[dointhemost]

My food plan for today



My Food Diary, 23 May 2011
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date:
total calories: 1694
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
55.71 133.46 41.1 92.36 172.99 1694
Edit Preferences

Breakfast 13.12 43.01 8.0 35.01 45.08 477
1 serving brown rice bread 2.00 21.00 2.0 19.00 2.00 110
1 serving fat free feta cheese - 1.00 - 1.00 7.00 35
1 serving Metabolic Reset 0.50 13.00 6.0 7.00 21.00 130
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
3 servings trader joes liquid egg whites - - - - 15.00 75
1 tbsp whipped butter 7.62 0.01 - 0.01 0.08 67
Add Item

Lunch 15.16 21.20 3.8 17.40 28.95 337
1 cup asparagus 0.16 5.20 2.8 2.40 2.95 27
1 serving trader joes chicken and wild rice 15.00 16.00 1.0 15.00 26.00 310
Add Item

Dinner 12.85 13.85 2.5 11.35 29.45 300
1 serving Chicken Breast Tenderloins 0.50 - - - 28.00 120
2 1/2 cups shredded Romaine lettece 0.35 3.85 2.5 1.35 1.45 20
2 servings trader joes balsamic vinagerette 12.00 10.00 - 10.00 - 160
Add Item

Snacks / Other 14.58 55.40 26.8 28.60 69.51 580
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 160

 

[dointhemost]

My workout today, I am putting up more weight so thats good and feeling a lot stronger and that N.P. P is working wonders on my sore shoulder so all is good

Workout Logs: 2011-05-23
Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Bench Press 115.5 45.0x5,65.0x5,75.0x5,85.0x5,105.0x3,55.0x8 Edit Delete
Dumbbell One Arm Bench Press 30 10.0x15,15.0x15,20.0x15,20.0x15 Edit Delete
Dumbbell Incline Bench Press 30 20.0x15,17.5x15,17.5x15 Edit Delete
Dip 199.99 105.0x20,120.0x20,120.0x20 Edit Delete
Dumbbell Preacher Curl 18 12.0x15,12.0x15,12.0x15,12.0x15 Edit Delete
Hammer Curls 22.5 15.0x15,15.0x15,15.0x15,15.0x15 Edit Delete
Machine Triceps Extension 45 30.0x12,30.0x12,30.0x15,30.0x15 Edit Delete
Triceps Pushdown - Rope 60 30.0x15,40.0x15,40.0x15,40.0x15 Edit Delete
Triceps Pushdown V-Bar 75 50.0x15,50.0x15,50.0x15,50.0x15 Edit Delete
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,10.0x15

 

[dointhemost]

My eating plan for the day:



My Food Diary, 24 May 2011
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date:
total calories: 1661
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
38.55 154.33 49.2 105.13 201.57 1661
Edit Preferences

Breakfast 5.19 37.68 4.9 32.78 37.03 343
1/2 cup cooked dry oatmeal 1.19 12.68 1.9 10.78 3.03 73
1 serving Greek Yogurt, Total 0% - 9.00 - 9.00 20.00 120
1 serving rice protein 1.00 8.00 3.0 5.00 14.00 90
2 servings trader joes creamer 3.00 8.00 - 8.00 - 60
Add Item

Lunch 16.14 21.54 8.0 13.54 37.73 338
2 servings balsamic vinegar - 6.00 - 6.00 0.15 20
1 serving Omega Plus Light Mayonnaise 4.50 2.00 - 2.00 - 50
1 cup shredded romaine lettece 0.14 1.54 1.0 0.54 0.58 8
1 serving Sonoma Carb Cutting Tortillas 1.50 11.00 7.0 4.00 5.00 60
1 serving trader joes shredded cheese 4.00 1.00 - 1.00 8.00 80
4 servings Uncured Turkey Bacon 6.00 - - - 24.00 120
Add Item

Dinner 0.64 23.71 3.5 20.21 29.30 220
1 serving Chicken Breast Tenderloins 0.50 - - - 28.00 120
3 oz yam 0.14 23.71 3.5 20.21 1.30 100
Add Item

Snacks / Other 16.58 71.40 32.8 38.60 97.51 760
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
2 servings rice protein 2.00 16.00 6.0 10.00 28.00 180
2 servings trader joes blueberry fiber mini cakes 3.00 44.00 26.0 18.00 10.00 16

 

[dointhemost]

My workout for today:


Workout Logs: 2011-05-24
Exercise Name 1 RM Lifting Logs Edit Delete
Barbell Squat 133 95.0x12 Edit Delete
Barbell Squat 133 65.0x12,85.0x12,95.0x12,95.0x12 Edit Delete
Deadlifts 62.99 45.0x12,45.0x12,45.0x12,45.0x12 Edit Delete
Lying Leg Curls 42 30.0x12,20.0x12,20.0x12,20.0x12 Edit Delete
Seated Calf Raise 180 90.0x30,90.0x30,90.0x30 Edit Delete
Standing Calf Raises 0 0.0x30,0.0x30,0.0x0 Edit Delete
Bent Over Two-Dumbbell Row 21 15.0x12,15.0x12,15.0x12,15.0x12 Edit Delete
Cable Seated Row 126.5 45.0x5,55.0x5,70.0x5,85.0x5,115.0x3,55.0x8 Edit Delete
Wide-Grip Pulldown Behind The Neck 70 30.0x12,40.0x12,40.0x12,50.0x12 Edit Delete
Bent over reverse fly 15 10.0x12,10.0x15,10.0x12

 

[dointhemost]

This is my eating plan for the day, I was eating way to many carbs I was looking at net carbs on my calorie tracker. Because I thought that you subtract the fiber from the carb count because it does not get digested so it does not affect insulin or glucose! But I was told for now on to count all carbs....I am supposed to be on a 50 protein, 20 carbs and 30 fat split.. Have not been doing that so my diet plans will be tweaked:

date:
total calories: 1608
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
46.58 109.10 27.6 81.50 186.56 1608


Breakfast 7.95 30.19 3.0 27.19 30.61 315
1 cup cooked Cream Of Wheat 0.45 22.69 1.0 21.69 3.11 110
1 serving egg protein - 4.00 - 4.00 24.00 120
1/2 serving slivered almonds 7.50 3.50 2.0 1.50 3.50 85


Lunch 15.00 24.00 2.0 22.00 27.15 345
2 servings balsamic vinegar - 6.00 - 6.00 0.15 20
1 serving romaine - 2.00 1.0 1.00 1.00 15
1 serving trader joes chicken and wild rice 15.00 16.00 1.0 15.00 26.00 310
Add Item

Dinner 10.43 6.04 2.4 3.64 39.35 279
1 cup chopped broccolli 0.34 6.04 2.4 3.64 2.57 31
6 oz boneless salmon 10.09 - - - 36.78 248


Snacks / Other 13.20 48.87 20.2 28.67 89.45 669
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
1 serving egg protein - 4.00 - 4.00 24.00 120
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140
1 cup jicama 0.12 11.47 6.4 5.07 0.94 49
1 serving trader joes blueberry fiber mini cakes 1.50 22.00 13.0 9.00 5.00 80

 

[dointhemost]

My workout today: And I k now that this is not added on my log but I do cardio 5 days a week before I hit weights.. On Mon, Wed, Fri I do H.I T.T for 30 minutes and on Tues and Thurs I do 45 minutes treadmill on an incline

Exercise Name 1 RM Lifting Logs
Dumbbell Lying One Arm Lateral Raise 11.25 7.5x15,7.5x15,7.5x15,7.5x15
Dumbbell Lying Rear Lateral Raise 15 10.0x15,10.0x15,10.0x15,10.0x15
Seated Side Lateral Raise 7.5 5.0x15,5.0x15,5.0x15,5.0x15
Dumbbell Up Right Row 7.5 5.0x15,5.0x12,5.0x15,5.0x15
Dumbbell Shoulder Shrug 37.5 20.0x15,25.0x15,25.0x12
Dumbbell Front Raise 10.5 7.5x12,7.5x12,7.5x12

 

[psizzle_8]

How's everything going? I started my training/cycle Monday, I'll get up a log asap

 

[dointhemost]

Psizzle- Whats up sista? Everything is going really good and thank you for asking! Oh that is great that you started on Monday Yes get that log up so I can follow you as well! Keep Killin' it my friend and exciting to see your progress as well.Keep in touch

 

[trex74]

My workout today: And I k now that this is not added on my log but I do cardio 5 days a week before I hit weights.. On Mon, Wed, Fri I do H.I T.T for 30 minutes and on Tues and Thurs I do 45 minutes treadmill on an incline

you can do intervals for 30 minutes, and run for 45 minutes on an incline?
Dang. I have some work to do I guess. I can usually only do intervals for 20 minutes max before I feel like throwing up. And I can run for 45 minutes, but not on an incline the whole time.

 

[dointhemost]

Trex- No my friend..lol... I walk briskly on Tues and Thurs on am incline, And I do H.I. T. T for 20 minutes and walk briskly for 10 after to make 30 minutes on M,W& F.. I just incorporated the Hitt. So I am starting slowly!

This is my eating plan for the day:



My Food Diary, 26 May 2011
total calories: 1621
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
64.39 70.56 14.9 55.66 181.14 1621


Breakfast 4.89 39.87 4.7 35.17 32.06 345
1/2 serving better N' peanut butter 1.00 6.50 1.0 5.50 2.00 50
1 serving egg protein - 4.00 - 4.00 24.00 120
1 cup cooked oatmeal 2.39 25.37 3.7 21.67 6.06 145
1 serving trader joes creamer 1.50 4.00 - 4.00 - 30

Lunch 39.74 9.67 5.9 3.77 37.25 533
2 oz avacado 8.74 4.90 3.9 1.00 1.11 95
2 cups shredded romaine lettece 0.28 3.08 2.0 1.08 1.16 16
5 oz boneless salmon 10.72 0.69 - 0.69 33.98 242
1 serving trader joes romano ceaser dressing 20.00 1.00 - 1.00 1.00 180


Dinner 8.18 9.62 3.5 6.12 52.32 323
1 cup asparagus 4.09 7.46 3.5 3.96 4.31 72
2 cups, with shell, cooked shrimp 4.09 2.16 - 2.16 48.01 251


Snacks / Other 11.58 11.40 0.8 10.60 59.51 420
1 cup almond milk 3.58 1.40 0.8 0.60 1.51 40
2 servings egg protein - 8.00 - 8.00 48.00 240
2 servings hard boiled eggs 8.00 2.00 - 2.00 10.00 140