Fat mans Journal

[morf33]

ok guys hopefully this will help and advice givein will be taken to adjust this food intake and workout


Monday
cardio 40 min eliptical
Cereal raisin brand crunch 280 calories fat 1.5 g 67 carbs 5 g pro
2 boiled eggs 155 cal 1.1 carbs 10.6 g 12.5 g pro
One peach 42 cal 10.8 g carbs 0fat .7 grams pro
One skimed milk 75 cal 10 g carbs .6 g fat 7.6 pro

Snack
2boiled egg 155 cal 1.1 carbs 10.6 g 12.5 g pro
tuna (herbs 60 cal 3 g carbs 1 g fat 13 g pro
one protine shake eas 150 cal 5g carbs 3.5 g fat 25 g pro
workout back and abs with 15 min cardio warmup
Lunch
Fried fish 398 cal 23.1 fat 13.9 carbs 31.3 pro
Rice 188cal 43g carbs 4g pro
Fruit salad 130 cal 1g fat 32g carbs 2g pro
Green beans 117cal 6.7 g fat 10g carbs 1.7g pro

Snack
2 scoop shake 260 cal 4g fat 8 g carbs 48g
Peach 42 cal 10.8 g carbs 0fat .7 grams pro

dinner
chicken breast 304 cal 6.6g fat 0 g carbs 57g pro
sausage link 82 cal 7.3g .fat 2 g carbs 3.9 g pro
peas 143 cal .3g 26.6 carbs 9.2g pro

shake protein 130cal 24 g pro 1 g fat 4 g carbs
total calories 2711 170g fat 248 g carbs 264.5g carbs
this was to help boost metabolisim will be cut down today back to 2000 cal

 

[pintoca]

couple of comments:

I see no PWO shake in your day, it is important to have it...
Fried fish? you know you can do better than that
sausage?
Was that rice white?

You can "boost metabolism" by simply eating more of the same things you eat on a normal 2000 cals diet. OK, ocassionally you can go out a bit and splurghe on other things (hey, we all do from time to time), but don't make it a regular appearance in your diet.

Remember, if you are not losing weight, it is simply because the deficit is not big enough, so given that you are not starving, you need to either eat less or burn more cals.

 

[morf33]

couple of comments:

I see no PWO shake in your day, it is important to have it...
Fried fish? you know you can do better than that
sausage?
Was that rice white?

You can "boost metabolism" by simply eating more of the same things you eat on a normal 2000 cals diet. OK, ocassionally you can go out a bit and splurghe on other things (hey, we all do from time to time), but don't make it a regular appearance in your diet.

Remember, if you are not losing weight, it is simply because the deficit is not big enough, so given that you are not starving, you need to either eat less or burn more cals.

actually that was a high day and the ried fish was all they had ,they didnt have any chicken ,pwo shakes what are these ? i thought a protine shake wa the same thing ,i orderd some dextrose and some maltodextrin in bulk and should be here soon, yellow rice , ya i know the sausage was a mistake ..wont happen twice ..

 

[morf33]

Tuesday
2 boiled eggs 155 cal 1.1 carbs 10.6 g 12.5 g pro
Milk 80 cal 11 carbs .4 g fat 7.2 g protine
Cerial grapenuts 200 cal 47g carbs 7g pro
Pears 3 halves 130 cal 34.6 carbs .4g pro



Snack
2 peach 84 cal 21.6 g carbs 0fat 1.4 grams pro
tuna herbs 60 cal 3 g carbs 1 g fat 13 g pro
2 boiled egg whites 155 cal 1.1 carbs 10.6 g 12.5 g pro

Lunch
Brocli and chicken 140 cal 6g fat 6.5 carbs 15 g pro
Brocli 20 cal 0g fat 6.5 carbs 4g pro
Salad ranch dressing 140 cal 18g fat 20.2 g carbs 5.5g pro
Corn 83 cal 10g fat 19.3 carbs 2.2 g protine

Snack
2 scoop shake pro- 260 cal 4g fat 8 g carbs 48g
evening
chicken breast 304 cal 6.6g fat 0 g carbs 57g pro
730 pm
shake protine 130cal 24 g pro 1 g fat 4 g carbs

 

[pintoca]

actually that was a high day and the ried fish was all they had ,they didnt have any chicken ,pwo shakes what are these ? i thought a protine shake wa the same thing ,i orderd some dextrose and some maltodextrin in bulk and should be here soon, yellow rice , ya i know the sausage was a mistake ..wont happen twice ..

Post WorkOut Shake (PWO Shake)... it is simply a whey isolate shake (because it is the fastest absorbing protein there is) coupled with a high GI carbo, like dextrose and/or maltodextrine.

The idea is to replenish muscle glycogen and shuttle that protein where it is needed after the workout. In this shake, you don't want to add milk or fat, since it will slow the digestion process.

simply whey+water+dextrose will do the trick here.

some people have other protein sources as well (slower digestion) together with some other high GI carb (like rice cakes).

read this article for more info:

http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

 

[morf33]

tuesday
6 eggwhite omlete with mushrooms
Peaches 1.5 cup
2 flax seed oil 1000mg


Snack
Crab meat with ranch
Brocali raw
2 oz nuts

Lunch
Chicken breast
Green peas
Corn and lima beans


Snack
Shake protine
(on the run )
Flax oil 2000 mg


Dinner
Chicken brest
Green peas
Corn

Snack
Shake

 

[morf33]

Cereal almond
2 boiled eggs



Chicken n broccoli
Broccoli
Apple sauces
Tea



2 hardboiled eggs


Steak lean
Green beans
bowl of brown rice
Protine shake