Please Scroll Down to See Forums Below
My Training Journal
- Thread starter ExtraMile
- Start date
Meal 1: 6 whole large eggs, 1 bagel, 1 pint 1% milk. Didnt finish the last bit of egg because I felt real sick for some reason, so this could be considered 5 eggs not 6.
-Total around 55g carbs, 50-60g protein, 30g fat
-workout-
Meal 2: 1 pint 1% milk, 1.5oz whey protein, 0.75 ounces fat free gummy sweets
-Totals: 41g carbs, 53g protein, 6g fat
Cardio. Bike ride with a friend, Took longer than I thought, alot longer so I actually missed my next meal as I was out so long. Kind of overkilled the cardio here, there were some short breaks but I was riding my bike for 3 hours total, lol
Meal 3: 1 large chicken breast, 1 slice of ham, 2oz brown rice, 1oz nuts.
Totals: 40g carbs, 50g protein, 19g fat. (Estimating chicken breast to be 40g protein)
Meal 4: 500g cottage cheese, 1.5oz oats, ~200ml whole milk, tablespoon ANPB. Not sure how much fat is in a tbsp of pb though? Ill say 15g. WOW I just checked my cottage cheese pot and didnt realise how much fat it contained! 4.8g per 100g wtf lol this puts my fat total way too high but oh well Ill have to learn from it
Totals: 55g carbs, 60g protein, 47g fat
If I hadnt missed that meal it would be near perfect, the missed meal was going to be extra lean steak.
This puts my daily totals at: 191g carbs, 213-223g protein, 102g fat.
Also took 8g of fish oil throughout the day and a multivitamin
Although they might be a bit off because I just worked them out now pretty quick before I get in bed, but pretty accurate. My goal is 200g carbs, 250-300g protein and 90g fat per day so not too bad but I need to improve it over time. Also should cut down on the amount of milk.
If I had fitted in my other meal, and realised the fat in the cottage cheese it would have worked out well lol
-Total around 55g carbs, 50-60g protein, 30g fat
-workout-
Meal 2: 1 pint 1% milk, 1.5oz whey protein, 0.75 ounces fat free gummy sweets
-Totals: 41g carbs, 53g protein, 6g fat
Cardio. Bike ride with a friend, Took longer than I thought, alot longer so I actually missed my next meal as I was out so long. Kind of overkilled the cardio here, there were some short breaks but I was riding my bike for 3 hours total, lol
Meal 3: 1 large chicken breast, 1 slice of ham, 2oz brown rice, 1oz nuts.
Totals: 40g carbs, 50g protein, 19g fat. (Estimating chicken breast to be 40g protein)
Meal 4: 500g cottage cheese, 1.5oz oats, ~200ml whole milk, tablespoon ANPB. Not sure how much fat is in a tbsp of pb though? Ill say 15g. WOW I just checked my cottage cheese pot and didnt realise how much fat it contained! 4.8g per 100g wtf lol this puts my fat total way too high but oh well Ill have to learn from it
Totals: 55g carbs, 60g protein, 47g fat
If I hadnt missed that meal it would be near perfect, the missed meal was going to be extra lean steak.
This puts my daily totals at: 191g carbs, 213-223g protein, 102g fat.
Also took 8g of fish oil throughout the day and a multivitamin
Although they might be a bit off because I just worked them out now pretty quick before I get in bed, but pretty accurate. My goal is 200g carbs, 250-300g protein and 90g fat per day so not too bad but I need to improve it over time. Also should cut down on the amount of milk.
If I had fitted in my other meal, and realised the fat in the cottage cheese it would have worked out well lol
Meal 1: 7oz extra lean steak, 1oz brown rice, 1oz White rice
Meal 2: 2oz oats, 250ml whole milk, 3heaped tsp anpb, 1.5oz whey, 1tsp sugar
Meal 3: spaghetti bolognaise made from lean minced beef and vegetables with a small serving grated cheddar cheese and two pieces White (
) bread, small serving potatoes. 400ml whole milk
Meal 4: medium sized apple, 1oz nuts, 300g low fat cottage cheese, a little less than 400ml 1% milk
4g fish oil throughout the day lots of water and a multivitamin
not great. Need more veg, less milk, more meat too, need to get back on the chicken...
Last exam tomorrow!
Need to start with the pre breakfast cardio soon too...
Meal 2: 2oz oats, 250ml whole milk, 3heaped tsp anpb, 1.5oz whey, 1tsp sugar
Meal 3: spaghetti bolognaise made from lean minced beef and vegetables with a small serving grated cheddar cheese and two pieces White (
) bread, small serving potatoes. 400ml whole milkMeal 4: medium sized apple, 1oz nuts, 300g low fat cottage cheese, a little less than 400ml 1% milk
4g fish oil throughout the day lots of water and a multivitamin
not great. Need more veg, less milk, more meat too, need to get back on the chicken...
Last exam tomorrow!
Need to start with the pre breakfast cardio soon too...
Today - Back, Shoulders. Evening Workout
15mins cycling
Curl Grip Chins
8
5
4
3
4
Wide Neutral Grip Pulldown w/ Fat Gripz (strict reps)
5 plates x 10
10 plates x 6
10 plates x 6
10 plates x 6
10 plates x 6
BTN Smith Machine Press - slow negatives
bar x 10
66 x 8
88 x 5
121 x 5 PR
94lbs x 11
Seated Cable Row - Hard peak contractions
(didnt go heavy because of injury)
stack x 15
stack x 10 Fat Gripz from here
stack x 8
stack x 8
stretched out traps and upper back inbetween sets of the rows
Straight Arm Pulldown - slow negatives
8 plates x 7
6 plates x 11
6 plates x 9
stretched out my lats between sets of the straight arm pulldowns
Upright Row
66lbs x 8 w/ Fat Gripz
66lbs x 10 PR dropped the Gripz cause they hurt my wrists
66lbs x 10
Straight Bar Curls w/ Fat Gripz
66lbs x 6
66lbs x 6
66lbs x 5
couple of sets of plate pinches with a 55lb plate
15mins cycling
didnt realise how many sets I had done by the end! Not sure if I will carry on with the upright rows I prefer facepulls...
Using the fat gripz really limit the reps you can do, those pulldowns I normally can hit 10 plates for 12 reps, the curls were pathetic and I just did them really to kill my forearms, but got a bit of a bi pump during the process anyway. Since I cant do heavy rows or deads I have just been trying to hit my back with the movements I can do and really kill it... anyway it was a pretty fun workout
15mins cycling
Curl Grip Chins
8
5
4
3
4
Wide Neutral Grip Pulldown w/ Fat Gripz (strict reps)
5 plates x 10
10 plates x 6
10 plates x 6
10 plates x 6
10 plates x 6
BTN Smith Machine Press - slow negatives
bar x 10
66 x 8
88 x 5
121 x 5 PR
94lbs x 11
Seated Cable Row - Hard peak contractions
(didnt go heavy because of injury)
stack x 15
stack x 10 Fat Gripz from here
stack x 8
stack x 8
stretched out traps and upper back inbetween sets of the rows
Straight Arm Pulldown - slow negatives
8 plates x 7
6 plates x 11
6 plates x 9
stretched out my lats between sets of the straight arm pulldowns
Upright Row
66lbs x 8 w/ Fat Gripz
66lbs x 10 PR dropped the Gripz cause they hurt my wrists
66lbs x 10
Straight Bar Curls w/ Fat Gripz
66lbs x 6
66lbs x 6
66lbs x 5
couple of sets of plate pinches with a 55lb plate
15mins cycling
didnt realise how many sets I had done by the end! Not sure if I will carry on with the upright rows I prefer facepulls...
Using the fat gripz really limit the reps you can do, those pulldowns I normally can hit 10 plates for 12 reps, the curls were pathetic and I just did them really to kill my forearms, but got a bit of a bi pump during the process anyway. Since I cant do heavy rows or deads I have just been trying to hit my back with the movements I can do and really kill it... anyway it was a pretty fun workout
Tblock1
New member
You should deadlift with the fat gripz, you wont be able to do much weight anyway but it will be a greta grip exercise double overhand
I did RDL on my calf/ham day with the fat grips did 5 sets only with 110 and by the end my grip was wasted lol.
Deadlifts don't go on back day in my new split anyway though they go with hams.
Meal 1: 300g low fat cottage cheese, 2oz oats, 250ml whole milk
-missed a meal here, went in for my last exam and had to stay in school longer than expected afterwards-
Meal 2: 5 whole large eggs, 2 slices wholmeal bread
-workout-
Meal 3: 1.5oz whey, 400ml 1% milk, large bowl of melon, small homemade cookie
Meal 4: 5oz chicken breast, 200g noodles, 3oz blueberries
not good, barely scraped 200g of protein. Diet needs to improve...
struggling to get 50-60g of protein per meal without the aid of milk which I used to heavily rely on....
-missed a meal here, went in for my last exam and had to stay in school longer than expected afterwards-
Meal 2: 5 whole large eggs, 2 slices wholmeal bread
-workout-
Meal 3: 1.5oz whey, 400ml 1% milk, large bowl of melon, small homemade cookie
Meal 4: 5oz chicken breast, 200g noodles, 3oz blueberries
not good, barely scraped 200g of protein. Diet needs to improve...
struggling to get 50-60g of protein per meal without the aid of milk which I used to heavily rely on....
Tuesday 29th June
Meal 1:
2oz oats: 36g carbs, 6g protein, 4g fat
3oz blueberries 6g carbs
1oz apricots 13g carbs
200ml whole milk 9.4g carbs, 6.4g protein, 8g fat
2 scoops whey protein 3g carbs, 44g protein, 4g fat
30g ANPB: 4.4g carbs, 7.3g protein, 15g fat
Totals: 72g carbs, 65g protein, 31g fat
-cardio-
Meal 2:
185g lean steak: 45g protein, ~15g fat
200g potatoes: 35g carbs, 6g protein
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
0.5oz whey protein: 11g protein, 1g fat
3oz fresh strawberries: 4g carbs
0.5oz brazil nuts: 2g protein, 9g fat
Totals: 53g carbs, 74g protein, 37g fat
Meal 3:
6 whole large eggs (poached): 40g protein, 25g fat
2 slices wholemeal toast: 32g carbs, 9g protein, 3g fat
Totals: 49g protein, 32g carbs, 28g fat
Meal 4:
9oz chicken breast: 60g protein 3g fat
small serving asparagus
1 slice wholemeal bread: 16.5g carbs, 4.5g protein, 1.5g fat
40g ANPB: 6g carbs, 9.75g protein, 20g fat
Totals: 26g carbs, 74g protein, 24g fat
DAILY TOTAL: 183g carbs, 262g protein (216 from first class protein sources; meat eggs milk), 120g fat = 2860kcal
best day so far. I worked out my maintanance to be 2875kcal and was planning on eating at maintanance so was pretty much perect in total calories.
I can see Im starting to lean towards low carb/high fat though...
Fats were maybe a little high, could drop it down to 90 and up the carbs to 200, protein could maybe do with being a little higher too but oh well.
Been drinking alot more water and green tea lately too.
Today - Cardio:
15 mins cycling
DB Complex:
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6
first round: 17lb DB's
second round: 26lb kettle bell, did the circuit twice, once with each arm
third, fourth, fifth rounds: 22lb DB's
10mins brisk incline walking on the treadmill
15mins cycling
wore my heart rate monitor:
-cycling I was around 140-170
-the walking had me up in the 170's
-complexes got my up to 180's, 190's and low 200's. Then while resting between circuits I dropped to high 130's so this was mimicing HIIT
got home from the cardio starving hungry!
Meal 1:
2oz oats: 36g carbs, 6g protein, 4g fat
3oz blueberries 6g carbs
1oz apricots 13g carbs
200ml whole milk 9.4g carbs, 6.4g protein, 8g fat
2 scoops whey protein 3g carbs, 44g protein, 4g fat
30g ANPB: 4.4g carbs, 7.3g protein, 15g fat
Totals: 72g carbs, 65g protein, 31g fat
-cardio-
Meal 2:
185g lean steak: 45g protein, ~15g fat
200g potatoes: 35g carbs, 6g protein
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
0.5oz whey protein: 11g protein, 1g fat
3oz fresh strawberries: 4g carbs
0.5oz brazil nuts: 2g protein, 9g fat
Totals: 53g carbs, 74g protein, 37g fat
Meal 3:
6 whole large eggs (poached): 40g protein, 25g fat
2 slices wholemeal toast: 32g carbs, 9g protein, 3g fat
Totals: 49g protein, 32g carbs, 28g fat
Meal 4:
9oz chicken breast: 60g protein 3g fat
small serving asparagus
1 slice wholemeal bread: 16.5g carbs, 4.5g protein, 1.5g fat
40g ANPB: 6g carbs, 9.75g protein, 20g fat
Totals: 26g carbs, 74g protein, 24g fat
DAILY TOTAL: 183g carbs, 262g protein (216 from first class protein sources; meat eggs milk), 120g fat = 2860kcal
best day so far. I worked out my maintanance to be 2875kcal and was planning on eating at maintanance so was pretty much perect in total calories.
I can see Im starting to lean towards low carb/high fat though...
Fats were maybe a little high, could drop it down to 90 and up the carbs to 200, protein could maybe do with being a little higher too but oh well.
Been drinking alot more water and green tea lately too.
Today - Cardio:
15 mins cycling
DB Complex:
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6
first round: 17lb DB's
second round: 26lb kettle bell, did the circuit twice, once with each arm
third, fourth, fifth rounds: 22lb DB's
10mins brisk incline walking on the treadmill
15mins cycling
wore my heart rate monitor:
-cycling I was around 140-170
-the walking had me up in the 170's
-complexes got my up to 180's, 190's and low 200's. Then while resting between circuits I dropped to high 130's so this was mimicing HIIT
got home from the cardio starving hungry!
