~~~Aries13 2006-2007 Log~~~

[Aries13]

Ok, here I go.....

Stats:
5'4"
151lbs
18%BF (hydrostatic)

**Goals for Summer 2006 - Spring 2007

-Maintaing upper body weight
-Keep lowering BF%
-Work Abs H-A-R-D
-Work lower body even H-A-R-D-E-R
-Prepare for contest next April

---General Diet guideline-----


10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO............150-180 grams CHO per day

450-540 calories Protein.............115-135 grams Protein per day

450-540 calories Fats................50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

Example day Totals :

Calories: 1634
Carbohydrate: 181 grams, 586 calories, 40%
Protein: 122 grams, 487 calories, 33%
Fat: 45 grams, 401 calories, 27%

 

[*Bunny*]

Subscribed...

 

[mermaid]

^^^ Ditto

 

[Aries13]

8am:
1c egg beaters
1/2c oatmeal
.5 small bannana
splenda/cinnamon
blended together...
Made Pancakes ....
2TBS sugar free jelly

10am:
40 min cardio
(HIIT stair master, cyclying
tredmil--felt good to break a sweat again...
I missed that feeling)

11am:
4oz. yogurt (dannon light n fit),
1 medium orange

2pm:
4oz. chicken breast,
.5 c broccoli,
1 medium baked potato

5pm:
2 TBS NPB,
2TBS sugar free jelly(10g CHO),
2 slices oatmeal multi grain bread(26g carbs total)

7pm:
5oz. chicken breast,
1/4c green peppers/onion,
1/4c brown rice
1/2c red kidney beans

10pm:
1/2c skim milk
2tbs NPB,
1scoop chocolate whey protein
crushed ice---YUMMY

 

[sbt2082]

Glad to see you logging again Diet looks good too!

 

[musclehealth]

Thanks for helpng me with my diet babe. Also...thanks for helping me out when I am sick. It makes me feel bett er. LOVE YA!!!

 

[iceprincess]

YEA - New Aries Log!! I am all over it...subscribed!

 

[treilin]

Ok, here I go.....

Stats:
5'4"
151lbs
18%BF (hydrostatic)

**Goals for Summer 2006 - Spring 2007

-Maintaing upper body weight
-Keep lowering BF%
-Work Abs H-A-R-D
-Work lower body even H-A-R-D-E-R
-Prepare for contest next April

---General Diet guideline-----


10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO............150-180 grams CHO per day

450-540 calories Protein.............115-135 grams Protein per day

450-540 calories Fats................50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon,leg days add fruit)
Meal 2: 6oz. Yogurt, 1c strawberries/any fruit
Meal 3: protein (yields 20-30g), carb serving (yield 30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, .5-1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple (fat serving/30-40g carb)
Meal 5: 5-6oz. Fish/ protein source, .5c broccoli (green veggie source), small sweet potato (complex carb source)---post training meal
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

Example day Totals :

Calories: 1634
Carbohydrate: 181 grams, 586 calories, 40%
Protein: 122 grams, 487 calories, 33%
Fat: 45 grams, 401 calories, 27%

Wooo hooo new log

 

[FlyBrownChick]

I'm definitely following along.

Good luck!

 

[nelmsjer]

I'm IN.