OK I'm starting to get a little more organized here. I recently moved & thought I had this great little food counts book packed somewhere, but it seems I've tossed or lost it.
So I started setting up in fitday.com. There was some discussion about a supp I use, T-100X - for thyoid support. The one thing to keep in mind when you are manipulating your thyroid (or just monitoring for optimal functionality) is to take your resting body temp, e.g. right when you wake up. I use a digital thermometer for this. Also expect to get pix on Sat & do the dreaded caliper measures.
So:
Waking body temp: 98.1 degrees
supps - same, added Echinecea + goldenseal, kyolic garlic - cuz I feel a cold snooping around. Also replaced my flax seed oil w/ fish oil.
Meal 1 - 7:30 am
1 grilled turkey pattie
1 pear - threw this in today to see if I can do something about this potential cold - probably not the best fruit, but it's what I had (and I could eat it in the car going to work)
9 am - large black coffee + splenda
Meal 2 - 11 am
4 oz chicken + salad
3 oz sweet potato
< 2 tbsp low fat honey mustard dressing
diet coke
Meal 3- 2:30 pm
Optimum Nutrition Whey protein mix + inositol - This is 23 g protein/scoop, so I do 1.5 scoops to get around 30 g.
Meal 4 - 5:00 pm
4 oz chicken + salad
< 2 tbsp vinegar & oil
Meal 5 - 10 pm (late getting back from the gym)
protein shake + glutamine
Meal 6 - 12 pm
4 oz steak
1/2 c green beans
Totals:
Cal: 1525 Fat: 41g (25%) Carb: 88g (19%) Protein: 204 g (55%)
- This is an interesting breakdown & not quite what I was expecting. My current diet is based on my competition diet from a couple yrs ago. I need to look at this a little more closely. I also plan to incorporate a 4 day carb rotation on meals 2 & 4. Day 1: about 30 g carb (yam) on meal 2 & 4 (I'm missing meal 4 carb today). Day 2: Replace carb in meal 4 w/ same cals in fat. Day 3: Keep carb in meal 4, replace carb in meal 2 w/ same cals in fat. Day 4: replace carb in both meal 2 & 4 w/ fat ("low carb day") Day 5: repeat Day 1. And see how this goes.
Training:
AM cardio - 25 min precor
PM training: back & bis
Note: looking to use the pyramid approach a la SHUT IT:
- 7 min walk -> run treadmill warm-up
- lat pull down: 80/15 90/12x2 100/10
- DB rows: 50/10 50/12 50/12 - hold for a count at the top
- Hammer Strength hi row: 60/12 70/8 (too much so drop) 65/10 -> 35/10
- Cable reverse flyes: 20/15 x 2 20/12 (this is my platuea right now to keep good form)
- Cable row (1st time in several months cuz my back is getting better!!) 60/15 x 3 - just looking for good stretch right now - usual weight is closer to 80/90)
- EZ curl: 30/20 x 3 -- 40 lb aggravated my tendonitis, so went for good form & burn
- Cable curl: 50/15 x 3 - also going for form & burn
- hi cable bis: 30/15 40/12 40/15 50/5 -> 40/5 -> 30/8
- 30 min precor
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