my diet/training log

[NYGIANT21]

Wednesday 8/31/05

8:15 am breakfast
3 egg cheese omellette
cals 496
protein 33g
carbs 2g
fat 30g

8.30 am biked 3.5 miles to and from school (had class in between not really counting it as cardio since i didn't break a sweat)

11:15am brunch
whiting fish 4oz 2 oz of lettuce lemon juice squeeze
cals 125g
protein 26g
carbs 3g
fat 2g

3:04pm lunch
brown rice california roll with hummus dip instead of soy sauce
(later than i would like, also this turned out to be a weak meal so i added 4tbs of all natty peanut butter to raise protein.)
cals 540
protein 16g
carbs 45g
fat 41g

6:00 pm linner
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
470 calories
46g protein
16g carbs
25g fat

9:15pm cardio
eliptical trainer 60mins the counter says i burned 1000 calories

10:25pm dinner
mostly egg white and cheese omellette and 6oz of beef stew slice of whole wheat bread
calories 808
protein 86.5g
carbos 30g
fat 51g

12am supper
protein shake
calories 120
protein 21g
carbs 2g
fat 2g

wednesday food totals
calories 2559
protein 230g
carbs 100g
fat 151 g

It is a challenge to get all 6 meals in one day. it will just take more planning ahead on my part. It is also proving to be a challege to get enough protein in my meals. egg whites seem to do very well without providing the additional fat. I'm still fiddling with the diet being the first week i'm not too hard on myself to get everything perfect. I've definitely taken the first step and feel damn good about it. I was planning on training my legs on saturday being as it is my biggest (and leanest) muscle group. I know how sore i will be and i might risk 2 to 3 days of cardio for it. Cardio being so important right now for weight loss do you guys think its worth it? Should i not work out legs in order to do cardio every day or should i sacrifice 2-3 days of cardio in order weight train legs? Thanks in advance for all your help and advice. A very special thanks to Pintoca. your excel sheet calculator is AWESOME!

 

[NYGIANT21]

Thursday 9/1/05

9:00 am breakfast
4 egg whites cooked with a tbsp of olive oil 1.5 slice of whole wheat bread 5oz of beef stew
macros egg :0live oil :bread :stew :total
cals 66 :124 :145 :250 :585
protein 14g :0g :4g :22g :40g
carbs 1.2g:0g :30g :2g :33g
fat 0g :14g :2g :17g :33g

11:45 am brunch
tuna salad and a slice of whole wheat bread. (i made a container of tuna salad measured the macros of all the ingredients and split them into 3 servings)
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

2:15 pm lunch
tuna salad and a slice of whole wheat bread.
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

4:45 pm linner
tuna salad and a slice of whole wheat bread.
macro tuna salad :bread :total
cals 390 :145 :535
pro 70g :4g :74g
carbs 6g :30g :36g
fat 12g :2g :14g

6:55 pm dinner
5 egg whites + 1 yolk (oops) cooked with a tbsp of olive oil 1.5 slice of whole wheat bread 3 oz fish whiting stew
macro egg : bread : oil : fish : total
cals 140 :145 :124 :80 :490
pro 21g :4g :0g :16g :41g
carb 2g :30g :0g :2g :35g
fat 5g :2g :14g :2g :23g

9:15 pm cardio 60 minutes on the eliptical trainer

10:30 protein shake
macro
cals 525
pro 103g
carb 21
fat 4

totals for the day
cals 3205
pro 406
carb 197
fat 102

 

[NYGIANT21]

thursday totals High TDEE (%14 reduction)
cals 3205
pro 406 50.5%
carb 197 25%
fat 102 25%

Friday 9/2/05

10:00 am breakfast
4 egg whites cooked with a tbsp of olive oil 1.5. 1/2 cup of brown rice
macros egg :0live oil :rice :total
cals 66 :124 :108 :407
protein 14g :0g :3g :17g
carbs 1.2g:0g :24g :25g
fat 0g :14g :2g :16g

12:30 pm brunch
tuna salad .1/2 cup of brown rice. tbsp of ANPB
macro tuna :rice: ANPB :total
cals 390 :108 : 94 : 592
pro 70g :3g : 4g : 77g
carbs 6g :24g : 4g : 34g
fat 12g :2g : 8g :22g

3:30 pm lunch
tuna salad .1/2 cup of brown rice.
macro tuna :rice :total
cals 390 :108 : 500
pro 70g :3g : 73g
carbs 6g :24g : 30g
fat 12g :2g :14g

5:30 pm linner
tuna salad / 4tbsp of hummus
macro tuna : hummus :total
cals 390 :200 : 590
pro 70g :8g : 78g
carbs 6g :16g : 22g
fat 12g :12g : 24g

6:30 pm
shoulder day
3 sets 10 reps one arm dumbbell row 60 lbs
3 sets 10 reps dumbbell press 55 lbs
3 sets 10 reps upright rows with olympic barbell 95 lbs
3 sets 10 reps behind the neck presses barbell 60lbs
2 sets 10 reps 40 lbs barbell straight arm front raise

60 minutes of cardio eliptical trainer

8:20 pm dinner
shot of pancake syrup (pure dextrose) protein shake 1/2cup brown rice 1/2 cup of tuna

macro: syrup : protein shake : rice : tuna : totals
cals 104 :525 :108 :116 :852
pro 0g :103g :3g :26g :132g
carb 25g :21g :22g :3g :71g
fat 0g :4g :1g :1g :6g

day totals
cals 2941
protein 377g 40%
carbs 281g 1124 35%
fat 82g 738 25%

 

[nikkita]

hi!

I reviewed your logs and I think you need to have a more variety of foods. For example, there are days that mostly your carbs are only bread. If you want to loose fat, then take away cheese and milk for the time being, because you are already including sources of fat.

another thing is the timing, it is better if you have meals every 2 - 3 hours because then you provide your body constant supplies of protein and carbs... I see that when you wake up, you take too long time for your breakfast... that may induce catabolism and loss of muscle mass not fat.

 

[NYGIANT21]

hi!

I reviewed your logs and I think you need to have a more variety of foods. For example, there are days that mostly your carbs are only bread. If you want to loose fat, then take away cheese and milk for the time being, because you are already including sources of fat.

another thing is the timing, it is better if you have meals every 2 - 3 hours because then you provide your body constant supplies of protein and carbs... I see that when you wake up, you take too long time for your breakfast... that may induce catabolism and loss of muscle mass not fat.

Thanks for your advice nikkita! I have already incorporated brown rice instead of the bread and cut out cheese altogether. I will also use broccoli and leafy green veggies for carbs. As for the milk i use non fat. so it is a minimal amount with the protein shake and it does add protein. Should i cut out dairy all together? thanks again for your help brother.

 

[nikkita]

Thanks for your advice nikkita! I have already incorporated brown rice instead of the bread and cut out cheese altogether. I will also use broccoli and leafy green veggies for carbs. As for the milk i use non fat. so it is a minimal amount with the protein shake and it does add protein. Should i cut out dairy all together? thanks again for your help brother.

when I diet for cutting I always cut diary, sure some days (non-consecutive) I add some skim milk but just a little glass and in the morning.

If you want to add more protein, maybe it would be better to add some more egg whites in your first meal.

 

[NYGIANT21]

when I diet for cutting I always cut diary, sure some days (non-consecutive) I add some skim milk but just a little glass and in the morning.



EGGGGCELLENT

 

[NYGIANT21]

Saturday 9/3/05
9:30 am
3 eggwhites / 1tbs olive oil / 1 cup of brown rice

macro- egg : oil : rice : total
cals- 50 : 125 : 189 : 364
pro- 11g : 0g : 4g : 15g
carb- 1g : 0g : 39g : 40g
fat- 0g : 14g : 2g : 16g

11:30am brunch
lg tuna can w/tbsp taco sauce protein shake non fat milk
macro- tuna : shake : milk : total
cals- 350 : 398 : 180 : 828
pro- 75g : 81g : 18g : 174g
carb- 0g : 5g : 26g : 31g
fat- 5g : 6g : 0g : 11g

3:30pm lunch
lg tuna can w/tbsp taco sauce 4 oz of broccoli
macro- tuna : broccoli : total
cals- 350 : 30 : 380
pro- 75g : 5g : 80
carb- 0g : 8g : 8g
fat- 5g : 0g : 5g

6:30pm linner
4 oz of beef stew 3 oz of brown rice
macro- beef : rice : total
cals- 266 : 95 :361
pro- 31g : 2g : 33g
carb- 0g : 20g : 20g
fat- 16g : 1g : 17g

9:30pm dinner
4 egg white and crab omellette 4tbs hummus
macro- crab : egg : hum : total
cals- 90 : 64 : 200 : 354
pro- 20g : 14g : 8g : 42g
carb- 0g : 1g : 16g : 17g
fat- 0g : 0g : 12g : 12g

totals for the day
2287
344 60%
116 20%
61 24%

 

[nikkita]

assuming that yesterday you didnt lift in the evening, maybe you should consider switching your 6:30 to the 3:30 and the 3:30 to the 6:30. This is because it is better to use heavier sources of carbs for earlier hours as the day goes by, carbs that are not used readily turn to fat.

 

[NYGIANT21]

assuming that yesterday you didnt lift in the evening, maybe you should consider switching your 6:30 to the 3:30 and the 3:30 to the 6:30. This is because it is better to use heavier sources of carbs for earlier hours as the day goes by, carbs that are not used readily turn to fat.

your advice makes total sense. thanks for all your help!

monday 9/5/05
10:00 am
meat and eggs 4oz of brown rice
macro egg steak rice total
cals 50 240 126 416
pro 11g 11g 3g 25g
carb 1g 3g 26g 30g
fat 0g 20g 1g 21g