my diet/training log

[NYGIANT21]

monday 9/6/05
8:30 am breakfast
chix breast and 4egg whites 4oz of brown rice
macro egg chix rice oil total
cals 91 188 126 124 530
pro 16g 35g 3g 0g 54g
carb 1g 0g 26g 0g 27g
fat 2g 4g 1g 14g 21g

11:30 am brunch
4 oz chix breast 4 egg whites 3oz of brown rice
cals 188 66 95 349
pro 35g 14g 2g 51g
carb 0g 1g 20g 20g
fat 4g 1g 1g 5g

2:30 pm lunch
3oz chix breast 3 oz brown rice 2 oz lettuce ff dressing 2tbs of ANPB
cals 150 95 50 188 483
pro 26g 2g 0g 8g 36g
carb 0g 20g 11g 7g 38g
fat 4g 1g 0 16g 21g

5:15 pm linner
2.5oz chx breast 2 oz brown rice 4 tbs of ANPB
cals 117 80 376 573
pro 22g 2g 16g 40g
carb 0g 17g 14g 31g
fat 3g 1g 32g 36g

chest day 60 mins of cardio

8:45pm dinner
4oz chix breast 4 egg whites 1 tbs olive oil 4 oz mix veg , protein shake
cals 188 66 124 120 67 565
pro 35g 14g 0g 21g 4g 74g
carb 0g 1g 0g 2g 16g 19g
fat 4g 1g 14g 2g 0g 21g

 

[NYGIANT21]

totals for tuesday 9/7/05
cals 2500 32% reduction TDEE
pro 255 43%
carb 135 22%
fat 104 35%

wednesday 9/7/05

7:40 am breakfast
chix breast and 4egg whites 4oz of oatmeal
macro egg chix oat oil total
cals 91 188 150 124 553
pro 16g 35g 5g 0g 56g
carb 1g 0g 27g 0g 28g
fat 2g 4g 3g 14g 23g

10:30 am brunch
cals 280 80 360
pro 46g 3g 49g
carb 14g 15g 29g
fat 4g 1g 5g

1:15 pm lunch
ground beef stew 5oz (light tomatoes onions no salt) 2 slices whle wht bread
cals 570
pro 46g
carb 40g
fat 25g

4:00pm linner
4oz chix breast 2tbsp ff ranch 2 slices of pumpernick bread
cal 188 50 160 400
pro 35g 0g 6g 41g
carb 0g 11g 30g 41g
fat 4g 0g 2g 6g

7pm dinner
5oz chix breast 2tbsp ff ranch 2 slices of pumpernick bread
cal 234 50 160 444
pro 44g 0g 6g 50g
carb 0g 11g 30g 41g
fat 5g 0g 2g 7g

60 mins cardio

11 pm supper
protein shake beef stew 3 oz of veggies
cals 120 350 50 520
pro 21g 32g 3g 56g
carb 2g 8g 12g 22g
fat 2g 17g 0g 19g

current weight 292 lbs
bf% 29.5%

totals for today
cals 2847
pro 300g 42%
carb 201g 28%
fat 85g 27%

 

[nikkita]

I have a question, why are you adding so many tbs of ANPB?

 

[NYGIANT21]

I have a question, why are you adding so many tbs of ANPB?

This is to get my calories up so that i don't dip too far below my TDEE. For example tuesday's total cals with the anpb only came to 2500 calories. A 33% reduction of TDEE. A bit too low since I think i should keep it to no more than a 25% reduction of TDEE.
What do you think?

 

[NYGIANT21]

thursday 9/8/05

8:45 am breakfast
4oz chix breast 4 egg whites 2 slices of pumpernickle bread tbsp olive oil
cals 188 91 160 124 -563
pro 35g 16g 6g 0g -57g
carb 0g 1g 30g 0g -31g
fat 4g 2g 6g 14g -26g

11:40 brunch
4 oz chix breast slice of pumpernickle bread lettuce non fat dressing
cals 188 80 120 -288
pro 35g 3g 0g -38g
carb 0g 15g 4g -20g
fat 4g 1g 0g -5g

1:40 pm lunch
4 oz chix breast slice of pumpernickle bread lettuce non fat dressing
cals 188 80 20 -288
pro 35g 3g 0g -38g
carb 0g 15g 4g -20g
fat 4g 1g 0g -5g

3:40 pm linner
4 oz chix breast 2 slices of pumpernickle bread lettuce non fat dressing
cals 188 160 20 -368
pro 35g 6g 0g -41g
carb 0g 30g 4g -34g
fat 4g 2g 0g -6g

5:30 pm snack
1.5 oz cashews
cals 247
pro 7g
carb 13g
fat 20g

6:30 pm chest day 60 mins of cardio

8:30 pm dinner
4 oz chix breast 4 egg whites mixed veggies protein shake
cals 188 115 50 120 -573
pro 35g 17g 0g 21g -73g
carb 0g 1g 12g 2g -15g
fat 4g 4g 0g 2g -10g

11 pm supper
2 oz chix breast 3 oz green beans
cals 94 30 -124
pro 17g 2g -19g
carb 0g 7g -7g
fat 2g 0g -2g

totals for today
cals 2451
pro 273 44.5%
carb 140 22.9%
fat 73 26.8%

 

[mm107]

Giant, I cut my cals to 2000. Very strict macros and had amazing results. I even was at 1900 some days. Stay above 1800 tho no matter what. But if you wanted you could def drop cals little more. do it slowly tho nothin drastic.

 

[NYGIANT21]

Giant, I cut my cals to 2000. Very strict macros and had amazing results. I even was at 1900 some days. Stay above 1800 tho no matter what. But if you wanted you could def drop cals little more. do it slowly tho nothin drastic.

thanks for the advice MM. I'm definitely getting into the groove of it. I can say i feel great. I"m not tired, i have plenty of energy for working out. I'm ready to do this for the long haul. Can't wait to see my month and 2 month progress. =}

 

[mm107]

Great to hear that!!! once your into the groove you wont want to get back. I feel like a completely new person. More healthier, less groggy, more energetic.

Plus, im 160LBS now. I stuff my face and cant put the weight back on! I love it. did i mention i grew a whole inch! 6'0 now. Fuck,i cant wait to be 180lbs at 10% or lower =]

 

[NYGIANT21]

friday 9/9/05

8:30 am breakfast
4oz chix breast 4 egg whites 40g oatmeal 3 oz green beans
cals 188 91 150 30 -459
pro 35g 16g 5g 2g -58g
carb 0g 1g 27g 7g -35g
fat 4g 2g 3g 0g -9g

11:15 am brunch
4oz chix breast 2.2 oz pumpernickle bread 2 tbsp ff dressing
cals 188 160 50 -398
pro 35g 6g 0g -41g
carb 0g 30g 12g -42g
fat 4g 2g 0g -6g

2:10 pm lunch
4oz chix breast 2.5 oz sunflowerseed bread
cals 188 130 -318 11 75
pro 35g 5g -40g
carb 0g 22g -22g
fat 4g 3g -7g

4:25 pm linner
10 oz tuna 2.5 oz sunflowerseed bread
cals 300 130 -430
pro 65g 5g -70g
carb 1g 22g -23g
fat 3g 3g -6g

6:30 pm cheat snack 10 corn chips
cals 210
pro 5g
carb 27g
fat 9g

60 mins cardio

9 pm dinner
protein shake 10oz tuna 4oz green beans
cals 120 300 30 -450
pro 21g 65g 2g -88g
carb 2g 1g 7g -10g
fat 2g 3g 0g -5g

11pm supper
2 oz chix breast 1 oz green beans 2 egg whites
cals 94 33 11 -138
pro 18g 7g 1g -26g
carb 0g 0g 2g -2g
fat 2g 1g 0g -3g

totals for the day
cals 2403
pro 378g 62%
carb 161g 26.8%
fat 45g 17%

 

[NYGIANT21]

saturday 9/10/05

10 am breakfast
4oz chix breast 4 egg whites(1/2 yolk) 40g oatmeal 3 oz green beans
cals 188 91 150 30 15 -474
pro 35g 16g 5g 2g 1g -59g
carb 0g 1g 27g 7g 0g -35g
fat 4g 2g 3g 0g 1g -10g

1 pm brunch
4 oz chix breast 3 oz green beans tbsp salad dressing slice of sunflower seed bread
cals 188 30 40 130 -388
pro 35g 2g 0g 5g -42g
carb 0g 7g 2g 22g -31g
fat 4g 0 4g 3g -11g

4pm lunch
4oz chix breast 2 eggs tbsp dressing tbsp olive oile slice of pumpkin seed bread
cals 188 40 130 160 124 -642
pro 35g 0g 5g 15g 0g -55g
carb 0g 2g 22g 0g 0g -24g
fat 4g 4g 3g 11g 14g -36g

6pm 60 mins cardio

7pm
linner
3oz chix breast protein shake 3oz veggies
cals 141 120 50 -311
pro 27g 21g 3g -51g
carb 0g 2g 12g -14g
fat 3g 2g 0g -5g

9pm dinner
3oz chix breast protein shake 3oz veggies
cals 141 50 -191
pro 27g 3g -30g
carb 0g 12g -12g
fat 3g 0g -3g