Seeker's Online Journal

[Fonz]

10/27/02

Got in real late last night like 3:00 this morning out messing with a couple friends. Today is going to be a rest because I am going to write up a schedule for the next few weeks to follow. Hopefully you guys will give me your thoughts. I still am going to track my food today though.

Meal 1 - 10:30 - 2 cups of lucky charms and 16 oz of non fat milk

Meal 2 - 13:30 - 1 Pure Protein bar and 16 oz of water.

Meal 3 - 16:00 - 1 Grilled chicken breast on a half of bun, wheat bread and 4 oz of mixed rice. 16 oz of water

Meal 4 - 1830 - 2 slices of meatloaf and 1 scoop of mash potatoes with brown gravy on both. 1 white roll and bowl of corn. 16 oz of water.

Meal 5 - 2300 - 1 Grilled Chicken Sandwich with lettuce and mayo and a side of fresh cut potato fries.

On the Fitness Planner the Calories and stuff was as follows:

Calorie Count - Burned today: 2028, Eaten today: 3082

Nutrition Breakdown Carbs: 49.1%, Proteins: 32.6%, Fat: 18.3.

This is a decent baseline as it tracks most items, some though I think are slightly off in calories or carbs.

Later

OK.

Drop the fries in meal 5 ASAP.

2 cups of lucky charms? Come on man..........you can do better than that.

2,3,4 look fine.

Too many carbs as a whole. Try to limit them to <40%.

Taking out the fries and substituting the lucky charms for somethting else should take care of that.

Since you're going about this naturally, carb control is paramount.

I'd increase fat intake and drop carb intake.

33/33/33 diet or 30/30/40 diet is optimal.

Fonz

 

[SeekerOfKnowledge]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

 

[Fonz]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

OK. I see. That does explain things a bit better.

Fonz

 

[Fonz]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

33-40% fat?

Simple. peanut Butter. YUM!

Fonz

 

[SeekerOfKnowledge]

I'm endomorphic... so how does peanut butter help me cut but not get fat?

 

[SeekerOfKnowledge]

10/29/02

Good workout last night, lower back and forearms a little sore. For today,

My Meals

Meal 1 – 0730 – 1 Isopure no carb shake with 16oz of non fat milk. 2 Xenadrine RFA-1, 2 Mega Men Multi Vitamin, 1 Biotin 600.

Meal 2 – 1130 – Salad with fresh sliced chicken lunch meat, 1 banana, 1 Rice Krispies treat, 20 oz. water. 1 B complex, 2 Digestion Pills, 1 Guggoplex, 2 Adipokinex.

Meal 3 – 1230 – 1 3oz slice of cheese lasagna

Meal 4 – 1530 – 1 Black Cherry fat free yogurt, 1 red apple, 1 baggie of veggies (carrots, celery, green peppers, snap beans, radishes), 1 Shark Fruit snacks, 30oz water. 2 Xenadrine EFX, 1 Guggoplex.

Meal 5 (after workout) – 1930 – 1 protein shake (GNC protein) and 14oz. water.

Meal 6 – 2130 – 1 Grilled Chicken Breast with a real potato – mashed.

So Today's breakdown was the following:
Calorie Count - Burned today: 2028, Eaten today: 1322.
Nutrition Breakdown - Carbs: 42.5%, Proteins: 51.2%, Fat: 6.2%.


My Workout

Those are the actual dumbbells in each hand not total weight.

Inclined Dumbbell Press – Warm-up set 25 x10, 50 x12, 50 x10, and 60 x6.

Dumbbell Flies – 25 x12, 35 x12, 40 x10.

Cable Cross Over – 30 x12, 40 x12, 50 x10.

Dips – 3 Sets of 10 with 28 pounds of assistance.

Dumbbell Pullovers – 25 x12, 40 x12, 50 x12.

Reverse Crunches – 5 Sets of 25.

12 minutes in the steam room after workout.

 

[Fonz]

I'm endomorphic... so how does peanut butter help me cut but not get fat?

Endomorphs = Poor insulin control.

Endomorphs have to watch the TYPE of carbs they eat. Also
the quantity.

Limiting insulin surges is CRUCIAL to losing fat for an endomorph.

Peanut Butter, GI = 15.

Fonz

 

[SeekerOfKnowledge]

Can you explain the GI also should I be documenting the Dumbbell weight as a total or individual DB weight.

 

[Fonz]

Can you explain the GI also should I be documenting the Dumbbell weight as a total or individual DB weight.

GI = Glycemic Index

Search for Rick Mendosa and Glycemic Index in Google.

You should find the GI tables pretty quickly.

Lists the GI of 750 common foods.

Fonz