My Diet Log

[SoreArms]

I've decided that I'm going to make a diet log, here on the board, that way you guys can help keep me on check, motivated an call me a fatty when I fuck up.

Current stats, 5'11" 210 lbs and fat

Current workout schedule
Mon chest
Tuesday back
Weds. off
Thursday Delts, traps
Friday Arms
Saturday Legs
Sunday off

Diet
consuming maintenance calories, looking to cut into the summer
2400-2500 calories daily
50% protein
25% carbs
25% fat

It's thrusday today, but I'm going to bust a rewind and post my diet from the begining of the week.

 

[ChefWide]

Let it all hang out, bruddah. Your list is preeeeety light in cardio land and specifics.. flesh it out, it'll help you and help others to help you.

I've decided that I'm going to make a diet log, here on the board, that way you guys can help keep me on check, motivated an call me a fatty when I fuck up.

Current stats, 5'10" 210 lbs and fat

Current workout schedule
Mon chest
Tuesday back
Weds. off
Thursday Delts, traps
Friday Arms
Saturday Legs
Sunday off

Diet
consuming maintenance calories, looking to cut into the summer
2400-2500 calories daily
50% protein
25% carbs
25% fat

It's thrusday today, but I'm going to bust a rewind and post my diet from the begining of the week.

 

[SoreArms]

I am looking to cut 400-500 calories by next week, so pelase take a look at what I consume through out the week and help me decide what makes sence to keep out of the diet. Aside fom the occasional fuck up day, my diet is pretty consistent, I eat the same foods msot of the time.

Oh yeah, also look at the time between meals and tell me if you think some are too close in proximity.

Monday 2/21/05

6:30-6:45 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g), Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat

9:00 AM
420g Fat Free Cottage Cheese
2 tbs ANPB

42g Protein, 15g fat

11:30
2 cups raw broccoli
1 can tuna
2 tbs. olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

32g Protein, 33g fat

4:30
6 Oz Brown rice
5 Oz. Chicken Breast

41g protein, 41g carbs

8:30-9:00
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs


9:45-10:00 PM
5 oz chicken breast
1 slice yogurt cheese handfull of peanuts (less than 1/4 cup)

41g protein, around 20g fat (9 from the cheese)

totals
Calories 2484
Protein 279g - 45%
Carbs 154g - 25%
Fat 89g - 30%
fiber 18g

need to lower some of the fats

 

[SoreArms]

Let it all hang out, bruddah. Your list is preeeeety light in cardio land and specifics.. flesh it out, it'll help you and help others to help you.

would it be helpfull if I made added a training log here or would it just clutter the diet info?

 

[SoreArms]

Tuesday 2/22/05

6:30-6:45 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g),Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat


9:00 AM
420g Fat Free Cottage Cheese
2 tbs ANPB

42g Protein, 15g fat

11:30
2 cups raw broccoli
1 can chicken breast
1.5 tbs. olive oil
1 tbs balsamic vinegar

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

46g protein, 26g fat

4:30-5:00
236g black beans
7.6 oz ground turkey

41g protein, 41 g carbs

8:30
Post Work out
50g Dextrose
30g Iso Chill Whey

30g protein, 50g carbs

9:30
380g eggstats (egg whites)
2 tbs feta cheese

41g protein, 12g fat

totals
Calories 2553
Protein 292g - 45%
Carbs 158g - 25%
Fats 82g - 30%
fiber 24g

 

[ChefWide]

would it be helpfull if I made added a training log here or would it just clutter the diet info?

just link it..


Ok.. tell me why the monster break mid day?!? keep that metabolic furnace firing man! and the late meal has got to go.. move it mid day.. why eat so late? keep your ovens firing consistently then SHUT em down for the night time spikes....

EAT MORE VEGGIES mon, salads, fibersources, soluble and NNDCF, you body and your blood need them for the long haul.

I think your fats are fine, i would just take a quick overall look at the fat breakdown. Do you use Fitday.com? do you mind linking us to you public page?

 

[SoreArms]

Was too tired the night before and didn't wake up with enough time in the morning to prepare my food. My diet sucked

Wednesday 2/23/05

8:00 AM
45g Aussie Casseinate
1/4 cup Raw Oatbran

*supps
Multi vit, Multi Mineral, Zinc (60g), Calcium (1G), glucosamine (1g),Fish oil caps (5g fat)

45g protein, 23g carbs, 5g fat

11:30 AM
6oz brown rice
7.6 oz ground turkey
1 diet coke (0 cals)

*supps
Multi vit, Zinc (30g), glucosamine (1g),Fish oil caps (5g fat)

41g protein, 41g carbs, 5g fat

5:00
*I was hungry and vulnerable when I stopped at a gas station to put gas in the car
1 pack of oreo cookies (6 cookies) protein 2g, carbs 41g, fat 12g, calories 270
1 can kerns banana pine apple juice protein 0g, fat 0g, carbs 52g, calories 220

7:00
2 low carb tortillas
4 big slices of turkey ham (around 200g)
1 tbs of ranch

45g prtein, 10g fat, 11g carbs

10:00
flax cereal
carb countdown dairy beverage
1 scoop aussie casseinate

36g protein, 4.5g fat, 30g carbs

totals
calories 2230
protein 200g - 35%
fat 59g - 24%
carbs 221g - 40% *ouch!
fiber 27g

I guess this'll be my cheat day for the week

 

[SoreArms]

just link it..


Ok.. tell me why the monster break mid day?!? keep that metabolic furnace firing man! and the late meal has got to go.. move it mid day.. why eat so late? keep your ovens firing consistently then SHUT em down for the night time spikes....

EAT MORE VEGGIES mon, salads, fibersources, soluble and NNDCF, you body and your blood need them for the long haul.

I think your fats are fine, i would just take a quick overall look at the fat breakdown. Do you use Fitday.com? do you mind linking us to you public page?

I've made a spreadsheet/database on my pocket PC with all the nutritional info of the foods I buy/eat. So when I log, all I have to do is copy the food and it's nutritional info to a sheet that is set up to count all the calories and calorie break down for me (all in the same spread sheet book, I use a new one each week). I can adjust as my calories, or percetages change.

The big break mid day is becuase that's my work schedule. I don't have a break 12-quitting time. I didn't think 4 hours was too bad, but I can make the time to have a quick shake aroun 2:00 if you think that would be helpful. That late meal is due to my training time. I get home from the gym at around 8:30, have my PW shake and wait 45 mins -1 hour before having my last meal.

 

[SoreArms]

Additional info

-2-3 cups of coffee in the morning
-1-1.5 gals (2.5-3 1.5 little bottles) of water per day
-all my foods are weighed out to approximate desired macro values, analog scale though so there's a bit of guesstimation and "good enough's"

 

[45lbBar]

at least your being honest about the oreo cookies and juice, i give you credit for that