VWGTI's Log

[vwgti]

These logs seem like a good way to keep accountable, so here it goes:

Stats:
6'0"
287lbs
25.2% BF (72.9 lbs of fat)

Suppliments:
Cellmass
NO Explode
Nitrix
CLA
Omega fatty Acids
1 TU
Lipoburn
Ephedra
Men's Multivitamin


Goal:
- Lose at least 64lbs of fat in 12 months
- Increase muscle size

08.21.06

Water with all meals:
Meal One:
- Oatmeal
- Coffee

Meal Two -
- 1 Chicken breast
- 1/2 cup whole grain rice

Meal Three:
- 1 Can Tuna Fish
- 2 Slices Pumpernickel bread

Workout:
10 Min Eliptical
Flat Bench Press (3 sets of 12)
Incline Bench Flys (3 sets of 12)
Preacher Curls (3 sets of 12)
Lat Pulldown (3 sets of 12)
Tri Extensions (3 sets of 12)

Meal Four:
- EAS Protien Shake

Meal Five:
- 1 Chicken Breast
- 1 Caesar Salad

Meal Six:
- 2 tbs of ANPB

 

[scorpiogirl]

Welcome, vw!

 

[poysyn]

what is the calorie breakdown on that diet? Seems like cals might be a bit low for a man your size..

 

[SgtSlaughter]

what is the calorie breakdown on that diet? Seems like cals might be a bit low for a man your size..

^^^ agreed... until we see the macros (total protein, carb, fat, ect) and total calories I think you're not eating enough at all.

Remember the cleaner the food is... usually the less calories it has so you can eat more (excluding fats, cuz a jar of ANPB will put you over the top with calories)

Welcome aboard V-dub

 

[jpt]

i would lose the ceaser dressing....that is all fat!

also make sure you include protein with every meal....meal 1 is coffee and oatmeal....throw in about 10 eggwhites and that will set you straight.

what does yout workout spilt look like?

and like those guys said...not sure your eating enough...you prob need at least 2600 cals a day to cut with....and thats on the low side i think. sareg just posted a great link about bmr a few posts ago...take a gander..

good luck and welcome!

 

[vwgti]

Water with all meals:
Meal One:
- Oatmeal 160 Cal; 4g Protien; 2g fat; 33g Carb; 3g Fiber
- Coffee 3.5 Cal; .7g Carbs; .2g Protien

Meal Two -
- 1 Chicken breast 222 Cal; 41g protien; 4.8g fat
- 1/2 cup whole grain rice 205 cal; 4.3g protien; .4g fat; .6g fiber

Meal Three:
- 1 Can Tuna Fish 98 cal; 21g protien; .7g fat
- 2 Slices Pumpernickel bread 65 cal; 12g carbs; 2g protien; .8g fat; 1.7g fiber

Workout:
10 Min Eliptical
Flat Bench Press (3 sets of 12)
Incline Bench Flys (3 sets of 12)
Preacher Curls (3 sets of 12)
Lat Pulldown (3 sets of 12)
Tri Extensions (3 sets of 12)

Meal Four:
- EAS Protien Shake 280 Cal; 24g carb; 42g protien; 3g fat; 3g fiber

Meal Five:
- 1 Chicken Breast 222 Cal; 41g protien; 4.8g fat
- 1 Caesar Salad 167 cal; 6g carb; 5.4g protien; 13g fat; 2g fiber

Meal Six:
- 2 tbs of ANPB 188 cal; 6g carb; 8g protien; 16g fa; 2g fiber

Calories: 1610.5
Carb: 81.7g
Protien: 168.7g
Fat: 45.5g
Fiber: 12.3g

The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode.

 

[SgtSlaughter]

Calories: 1610.5
Carb: 81.7g
Protien: 168.7g
Fat: 45.5g
Fiber: 12.3g

The thing is I feel full after each meal. If I eat more than this I feel like I am going to explode.

ok, well... you'll adjust over time, it took me a few months to get used to it... now i can't stop eating, lol.

.. you need more calories, definetly.

AHHH... how about this...

Put Extra Virgin Olive Oil on all your chicken... maybe even the tuna if you want. Healthy fats are good

 

[vwgti]

ok, well... you'll adjust over time, it took me a few months to get used to it... now i can't stop eating, lol.

.. you need more calories, definetly.

AHHH... how about this...

Put Extra Virgin Olive Oil on all your chicken... maybe even the tuna if you want. Healthy fats are good

How many more Calories will that give me?

 

[SgtSlaughter]

How many more Calories will that give me?

depends on how much you use

(generic Olive Oil

2 tablespoons

calories: 239
fat: 27

 

[jpt]

here...look at this sample diet....daily cals are about 2300.....which for you i think is on the low side....but take a look and modify

Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder
Calories Carbs Protein Fat
399 49 g 33 g 12 g

Meal 2
1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed
Calories Carbs Protein Fat
420 34 g 32 g 8 g

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds
Grainy mustard to taste
Calories Carbs Protein Fat
350 45 g 34 g 10 g

Meal 4 - Tuna Burger
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange
Calories Carbs Protein Fat
395 45 g 40 g 7 g

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 6
9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear
Calories Carbs Protein Fat
374 30 g 45 g 9 g


Day 2

Meal 1
1 whole grain English muffin
1 egg yolk + 3 egg whites
1 grapefruit
Calories Carbs Protein Fat
310 49 g 21 g 16 g

Meal 2
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 21 g 9 g

Meal 4
2 apples
1 tbsp natural peanut butter
1 cup nonfat milk
1 scoop protein powder
Calories Carbs Protein Fat
390 38 g 36 g 12 g

Meal 5
Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 tbsp guacamole
Calories Carbs Protein Fat
348 34 g 33 g 9 g

Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
410 41 g 40 g 10 g


Day 3

Meal 1
9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple
Calories Carbs Protein Fat
385 42 g 40 g 6 g

Meal 2
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
330 24 g 27 g 14 g

Meal 3
1/2 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop protein
Calories Carbs Protein Fat
375 35 g 29 g 9 g

Meal 4
1 whole wheat tortilla
1/4 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots
Calories Carbs Protein Fat
342 40 g 27 g 5 g

Meal 5
3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk
Calories Carbs Protein Fat
399 42 g 34 g 9 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
2 tbsp wheat germ
1/2 oz almonds
Calories Carbs Protein Fat
390 38 g 38 g 9 g




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Day 4


Meal 1
1 cup cottage cheese
1 cup blueberries
1 tsp flax oil and cinnamon to taste
Blend all ingredients and refrigerate overnight (should be pudding-like consistency)
Calories Carbs Protein Fat
363 26 g 28 g 5 g

Meal 2
Post-workout shake (PWO, one idea)
2 cups nonfat chocolate milk
Calories Carbs Protein Fat
316 52 g 16 g 0 g

Meal 3
1 orange
1 apple
1/2 oz almonds
1 cup vanilla yogurt
Calories Carbs Protein Fat
326 62 g 16 g 8 g

Meal 4
1 can tuna, in spring water
1/2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Calories Carbs Protein Fat
448 42 g 53 g 7 g

Meal 5 - Stuffed Pepper
1 whole red pepper or orange pepper
3 oz 96% lean red meat
1 cup cooked barley
1/2 cup sauteed mushrooms
1/2 cup spaghetti sauce
Cook red meat, add sauteed mushrooms and sauce
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes
Calories Carbs Protein Fat
410 55 g 25 g 10 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g


Day 5

Meal 1
1/2 cup Wheatena (measured after cooking)
1 apple
1 cup nonfat cottage cheese
1 oz walnuts
Calories Carbs Protein Fat
400 35 g 30 g 15 g

Meal 2
2 slices whole grain bread
1/2 banana
1 tbsp natural peanut butter
1 1/2 scoop protein powder
Calories Carbs Protein Fat
389 39 g 38 g 9 g

Meal 3
1 egg yolk + 6 egg whites
1 cup broccoli florets
1/2 cup mixed bell peppers
2 pears
Calories Carbs Protein Fat
382 55 g 26 g 5 g

Meal 4
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 5
4 oz ground turkey breast burger
1 cup carrot sticks
1/2 cup cooked quinoa
1 cup nonfat milk
Calories Carbs Protein Fat
427 54 g 37 g 7 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
1 tbsp ground flax seed
Calories Carbs Protein Fat
370 43 g 32 g 8 g



Day 6

Meal 1
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 2
8 whites
2 cups spinach & 1 clove garlic
1 cup yellow squash
1 whole grapefruit
1 apple
Calories Carbs Protein Fat
300 50 g 32 g 2 g

Meal 3
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1 scoop protein powder
Calories Carbs Protein Fat
350 44 g 28 g 7 g

Meal 4
3 oz canned salmon
1/2 cup cooked barley
1 tsp balsamic vinaigrette
1/2 cup nonfat cottage cheese
Calories Carbs Protein Fat
330 26 g 33 g 10 g

Meal 5
3 oz grilled pork chops
1 med baked sweet potato
1 cup steam broccoli
1 medium orange
Calories Carbs Protein Fat
379 45 g 28 g 9 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g



Day 7
Meal 1
1/2 cup rolled oats
1/2 banana
2 egg yolks + 6 egg whites
Calories Carbs Protein Fat
407 39 g 37 g 13 g

Meal 2
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 4
2 apples
1 oz walnuts
1 1/2 scoop protein powder
Calories Carbs Protein Fat
435 42 g 34 g 14 g

Meal 5
3 oz grilled salmon
1/4 cup brown rice, cooked
2 cups steamed Swiss chard
Calories Carbs Protein Fat
340 25 g 22 g 13 g

Meal 6
1 cup non fat cottage cheese
1/2 oz toasted almonds
1 cup cherry tomatoes, basil leaves, balsamic vinegar (mix all ingredients together and eat)
Calories Carbs Protein Fat
300 17 g 32 g 7 g