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2006/03/21, 10:50 PM
Since i'm pushing 260lbs, and i'm still not quite 100% I think now would be a good time to drop some body fat. I'm starting west side again, hoping I didn't drop in strength too much. I won't bore you withmy workouts, Unles your REALLY that curious.
But this is what I eat everyday: so feel free to cretique make suggestions or give me hell!
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/21, 11:17 PM
I actually started this "diet" sunday...but i'm gonna start with today. Since thats what I reamember what I ate lol.
DAY 1.
breakfast 5:30
3(2yolks) eggs wised with samon, table spood on tarter sauce
1 glass of water 20oz
2 glasses of crystal light morning delight( taste like OJ)20oz
half glass of milk non fat with multi
totals for breakfast estimated:
48g protein 13g fat 10carbs
mid morning snack 930ish( hard to find somthing low carb on a collage campus)
1bag of beef jerky est.
36g protein 3g fat 5 carbs
lunch 12ish
spinich salad :grilled chicken strips,2 slices of tomato, few slices of egg,onion, vinergette dressing and I added some samon( have some samon steaks left over from weekend)
protein 50 fat 10 carbs 10?
went and did some cardio and some sprints around 330, to help me stay awake during the boring class and a "pick me up" I had a thing of green tea. it was swetened with splenda.....never had green tea before? not bad
2 serving in the glass jar
protein 2? fat 0 carbs 3
dinner 530
KFC ( yea I know, but I was hungry and they have a buffet here!)
I ate, 2 chicken breasts and 2 theighs(skinless, and dabbed the grease off of it)
I had some greenbeans,cabbage,table sppon of coleslaw, and table spoon of spinish....mixed them all together.
I diped my chicken in honey mustad( small plastic thingy)
I also had 2 8oz glases of unsweet tea...again for the caffine, keep me awake in my night class.
protein 80? fat 20(went high) carbs 20(again went high)
9ish
protein shake muscle milk w/ 2% milk and creatine for drive home
50g protein fat 25(mcts) carb 13?
total protein 264x4 1056 cal
fat 71x9 639 cal 18g of which are Mcts
carbs 61x4 244cal
total cal 1939
That seems kinda low to me, but i'm only working out 3 days a week now....
My body fat acording to my scale is 22%
I'll update every day
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/21, 11:31 PM
hmmm. Kinda low on fat. You could try replacing the kfc with some olive oil and fish oil for some excellent alternatives.
I like to take my pre bed shake with 4 fish oil capsules and 2 tablespoons of olive oil. I am gaining, so this helps me to get in an extra 500 calories. Only a couple more weeks of this.
Also, for someone following westside and in your physical condition I would say under 2000 seems a bit on the low side.
Not bad overall. I never record what I eat, but its probably cleaner than my out of season diet.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/22, 05:23 PM
Agree with wrestler on calories, sounds a little low for your size, even to lose. As far as the fat and carbs, I think your a little low on carbs, for your size again, and just a touch high on fat.
And of course...no problem dude, I'll be more than happy to check this thread everyday and bump it up if you don't update it. Done deal.
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Hungry and mean!
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2006/03/22, 07:07 PM
Well I'm going low carb on purpose, to shed some body fat. I bump it up on workout days.
As for the KFC its hard to find somwhere healthy to eat, with alot of protein. I carry some food with me to school...but it will be in my car for 10+ hours, so fish may go bad, chicken would be ok.....but there nowhere to warm it up? So thats as "healthy" as I can get lol.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/22, 08:34 PM
Wed food
5am breakfast
4 eggs( 2 yolks)+samon scrambled toegther
1/2 glass non fat milk w/ multi
several glasses of crystal light
protein 40g fat 15(most from samon) carbs 4-5?
mid morning snack 830ish
tuna pattie (made with eggwhite, tabel spoon of wheat flour)
protein 40 fat 3 carbs 3
lunch 11 o clock
2 small steaks( 1/1/2in thick 4in long)
1/3 can of mixed veggies
60g protein fat 15? carbs 10
pre workout 1/2 a bannna, spoon of PB(natural)+creatine in milk 1/2 glass
protein 12 fat 4 carbs 18
workout 1200-145(leg day takes longer)
Post workout muscle milk shake 2 1/2 scoops, half a bannana
protein 40g fat 23(mcts) carbs 15
snack 330ish
sald with samon, virgin olive oil over it, italien spices
protein 40 fat 30 carbs 5-6
dinner 7ish
2 pork loin steaks/chops, 1/2 can peas, 1/2 sweet potato w/ light butter
protein 80 fat 20 carb 35?
before bed shake
protein 30 fat 4 carbs 4
totals protein 330 1448 cal
fat 114 1026 cal
carbs 96 384 cal
total= 2858
added more fat as wrestler suggested...most of which came from virgin olive oil...and my protein shakes which have MCTS in them....i'd say about 40 of those fat grames are MCTS.
My cals seem to jump up greatly.....does this look ok to everyone else?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/23, 07:34 AM
take off the before bed shake from totals...ran out of milk!
actual totals protein 1200 cal
fat 990
carbs 368
grand total 2558.....this looks a lil better to me than the 2800 imo?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/23, 07:33 PM
yea... i think that looks pretty decent... are you able to estimate what kinda of caloric intake you had before this? and were you maintianing weight/losing/gaining or what? i think that that seems like a good amount because its not too low... which would mean starvation for your muscles. good luck with this dude... more power to you...
-nate
and how much salmon do you have? i didnt think bout salmon in my eggs... i like the idea and would like to know more about it
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2006/03/23, 11:30 PM
I add just about a deck of carbs size to it....mix a lil low fat sour cream or cream cheese, damn good stuff!
todays food
Breakfast
5 eggs( 2 yolks) small amount of samon
protein 50 fat 10 carbs 2-3
snack 9ish
bag of beef jerky
protein 36 fat 3 carbs 3
lunch 1230ish
sald w/ some chicken(not much) lettice, 1 small tomato, 2 slices of cucumber,onion, red pepper, green pepper, tunna patty, some kinda spicy low carb dressing.
Glass of green tea sweetened with splenda
protein 45 fat 30 carbs 10
230ish
10mins hitt, 6 sprints,2 laps walking 5mins on bike light stretching and light abs
dinner 5ish chinese
teryki chicken92 scoops), some kinda crab meat stuff with some kinda sauce(2 scoops), pepper and salt shrimp(15) 1 chicken on a stick 5 crab legs(out of shell) , saute'd/ stir fried green pepper,onions, baby corn . *note I did dab the food on a napkin to rid it of the buttery mystery sauces
2 slices of oranges, 2 stray berries
protein 80 fat 30 carb 40
9ish
protein shake muscle milk+creatine whole milk( couldn't find low fat of non fat at mart on campus.
protein 50 fat 40 carbs 10
protein 261 1044
fat 106 954
carbs 66 264
total 2262
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/23, 11:40 PM
Andrew skip the dressings, I know the food is more dry and generally a pain in the a$$ to get down but you're not ingesting unneeded calories/sodium/carbs....so try going w/o the 'low' carb sauce and 'crab sauce'
just eat whole eggs....yolk has a ton of nutrients....and a bit of extra protein...there's no need to avoid it....
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2006/03/24, 04:15 PM
Well i'm trying to keep my calories over 2200.....I need somthing on a sald, there no getting around it lol.
As for the crab suace it was already on it, I drained it and dabed it with a napkin got about 3/4 it off or so.
besdies since its "low carb" I can ingest more fat calories can I not?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/25, 05:57 PM
Mised yesterday sorry
breakfast
5eggs( 3 yolks) some samon in it.
protein 60 fat 10 carbs 2
sanck tuna patty cooked in virgin olive oil
protein 35 fat 7 carbs 3
lunch
samon steak w/ mixed veggies(i'm finally out of samon had to eat it before it went bad)
70g 10 10
pre workout glass milk w/ 2 spoon fulls of natural peanut butter
20 8 20
post workout muscle milk
32 18 5
dinner mom took me out to a steak house all you can eat!
2 samll steak, 1 serving of bbq chicken thigs, green beans, 1/2 sweet potato, small amount of carrots. Salad w/ eggs, cheese,ham, turky, lettice, onions, spinish with oil dressing's
dessert sugger free cool whip stuff, suger free chocolate pudding, small amount of suger free ice cream
protein 125? fat 30? carbs 50
eat a lil more for dinner, cause my legs are still sore from the sumo squats I did wed. So sore in fact I have to lift my legs out of the car! lol
342.........1368
100...........900
90...........360
....2628.......but i'm gonna say 2800. think i under estimated some. But I cut fat off the meats, I ate as lean as i could. Plus i'm really sore...so the extra calories i don't think hurt me too bad.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/25, 07:44 PM
Everything looks good...and I would still whole 5 eggs....LOL
Man I would clean out that steak house....they probably have a picture of Kobayashi and I....
"So sore in fact I have to lift my legs out of the car! lol"
I am very sorry....I know that feeling LOL....
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2006/03/25, 11:01 PM
yea those sumo box squat tore my @$$ up....literly.
todays food
this morning for breakfast
6 eggs( 4 yolks) glass milk
40g 10 8
snack
tuna patty cooked in virgin olive oil
32g 10 3
lunch
kfc no skin, drianed chicken and dabbedit off with napkin. Double order of green beans
80g 10 8
snack 2 hand fulls of peanuts unsalted, glass milk
30g 15 15
dinner ( feeling really tired, stomch kinda hurts from the steak house wasn't very hunrgy) so i just drank a chocolare protein shake w/ milk, with some peanut butter.
50g 10 15
before bed low carb protein bar and shake
65 50 15
protein....257 1028
fat........95 855
carbs......64 256
2139.....sad I know, I just didn't feel like eating much.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/26, 12:31 AM
DUDE... you all would love this place near my townhouse. its Brazilian and its all you can eat meat. you can get 2 types of steak, chicken, pork, pork wrapped with bacon, chicken, lamb, sausage and some other stuff... and its as much as you want for 17.49! sorry... just had to brag, its called Malibu Grill if you want to search for something like it in your area. or just look for brazillian food... you leave there in like a food coma. haha
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2006/03/26, 05:06 AM
sigh...I need to find a place like this....
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2006/03/26, 09:39 AM
I got o a place called ryans, after 5 its al you can eat steak,samon, chicken, veggies,pizza,rolls, biscuts, salad bar, dessert bar. cost me and my mom 28 bucks for both of us to eat.(including a 4 dollar tip for our waiter)
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/26, 11:40 AM
yo menace just look up for brazilian food on like whitepages.com or something near your area. a little effort tryin to find it and i guarantee you wont regret.
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2006/03/26, 11:07 PM
todays food
breakfast, woke up late for work.
chocolate protein shake w/ milk multi
40g 3g 8g
mid morning snack before workout
2 small hand fulls of unsaltnuts nuts, glass milk, tuna on a piece of wheat bread.
40g 20g 30g
post workout felt liek somthing different, so I "treated myself"
peanutbutter choclate smoothie: ice, 2 table spoonfulls of natural pb, 1 1/2 scoop protein powder.
50 18 20
mid after noon snack
cut up lettice w/ spoon full of 1000isalnd dressing, mixed with olive oil, large helping of tuna.
50 30 10
dinner
meat loaf, small amount of spinish casorole. some carrots.
50g 15g 15g
before bed shake
45g 3 8
totals
protein 275 1100
fat 89 801
carb 91 364
2265
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/27, 12:04 AM
Looks like an excellent day to me.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/27, 11:01 PM
Breakfast
5 eggs cooked in virgin oil, lil bit of meat loaf ground up,with partially skim cheese( 2 yolks)
55g 40g 8g
mid snack
tuna salad, low fat maynase, egge etc
38g 10g 3g
lunch
meat loaf, carrots, squash casorol thingy. 2 york pennermint patties(yes I was bad lol)
50g 10g 25g
mid after noon snack
tuna
20g 8g 4g
dinner
steak, mixed veggies,few beans( tabel spoon) salad w/ virgin oil over top of it with cheese.
60g 25g 10g
before bed
shake chocolate w/ 2 table spoon peanut butter.
50g 18g 15g
273.......1092
111........999
70.........260
...2288......
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/29, 10:11 PM
had a hectatit few days....i'll post tomoorow. today was terrible, be lucky if I ate 2000 calories.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/30, 10:39 PM
Today i was "bad' but it wasn't my falt.... they stoped seeling my usual smoothing at smoothie king. Chick told me this othe rone was the low calorie, low carb smothie...btu didn't tell me it had strawberries in it...um..duh suger? but other that that.
breakfast
5 eggs( 3 yolks) 3 slices turkey bacon
mid morning smoothing 2 scoops protein
lunch .....samon patty
snack 3 hand full of nuts
dinner ate at ryans
i had chicken 3 pieces, pulled bbq pork, 2 ribs, peas carrots, and a big sald
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/31, 01:33 AM
it's alright andrew....everyone has off days...it's what you do consistantly that counts in the long run....so good work so far....
seems like you're eating too few calories...not sure what your normal caloric intake was...on workout days I think you're safe eating 3000 calories....on off days at least 2500....
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2006/03/31, 03:36 PM
Usually in summer i'm about 2800 calories or so...anymroe than that and I gainquite a bit...Past few days I have not been eating enough.....money shortage and a combo of justgetting tired of eating......somtiems i forfet to put it....but every night before bed i always drink a protein hsake w/ 2 tabel spoon of pb.....so theres another 400calories that i didn't put last time.
But a lil good news....acroding to my tanita scale last night
i'm 254....20% body fat= 50.8 fat 203lean
I was 260 ...22%body fat =57.2 fat 203 lean
so if my math is correct and i'm assuming;i've kept my muscle and shed about 7 lbs of fat?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/01, 06:48 AM
yesterday wasn't too bad..
breakfast 4 eggs( 2 yolk) 2 slices turkey bacon.
snack tuna patty
lunch pulled bbq pork, few beans,squash
after noon snack 3 hand full of nuts, creatine in milk.
pwo shake
dinner went to the all you can eat steak house again!
2 steaks, satueed chicken, pulled pork, carrots,greanbeans, small scoop of yams.
2 suger free cookies, cal free cool whip, 0 sugar chocolate pudding.
protein shake before bed.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/02, 12:24 PM
yesterday I think was a very "clean" day
breakfast....4 eggs with low fat cheese
snack....protein shake w/ peanut butter
lunch sub way salad, double chicken breast
snack turkey meat, glass milk, hand full nuts
dinner 2 1/2 chicken breasts, brussle sprouts
before bed protein shake smoothie...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/03, 01:07 AM
today was a pretty good day sleep in till 10...
since it was almost lunch... I ate a salad w/ few tomatos, tome turkey slices, blocks of cheese with olive oil as a dressing.
for a snack before i worked out ate half a bananna, glass milk w/ creatine hand full of nuts.
after workout, ate theother half of the bananna, my protein shake.
for a snake had 4 develed eggs, with tuna and cheese and 2 things of suger free jello.
took a nap...
dinner time I ate a lean steak( kinda tough) brussel sprouts, and some yams.
before bed i'll drink my protein shake, w/ peanut butter....with some l glutamen added to it...(bought some today)
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/03, 09:43 PM
woke up about 9
had some tuna, salad w/ olive oil dresing, and some big slices of cheese
12ish
medium steak, brussel sprouts 4 jellos
3ish hand full of nuts, glass milk, turkey meat
7ish dinner
large steak, mixed veggies, salad again w/ olive oil dressing
before bed shake w/ peanut butter.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/04, 10:58 PM
breakfast...4 eggs( 2 yolks) 2% cheese, 2 slice turkey bacon
mind morn snack...2 low carb protein bars
lunch...chick fill a' nuggets( soposly cooke din peanut oil, and white meat?)
mid afternnon, protein shake, w/ cretine l glutamen afte rmy run, sprint/ cardio session
dinner big salad, with turkey and ham slices, and 2 serving of roast beef with onions.
befor ebed protein shake with peanut butter lglutamen.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/05, 10:53 PM
breakfast 4 large eggs 2 yolks, 2% cheese, 2 slices turkey bacon cooked in virgin oil.
mid morning snack protein shake, spoon peanut butter.
mid after noon, before workout.
some tuna, 1/2 a banna 2 hand full of nuts, glass milk with l glutamen, creatine.
after workout protine shake with water, l glutamen, creatine.
dinner 2 chicken breast, small salad, peas, green beans.
before bed. protein shake
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/09, 05:43 PM
had a more relaxed wekened i wa sgetting burnt out onlow carb.....had taco bell one night for dinner....wasn't too bad....had soem hershey kisses one night....I get serious again mon...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/11, 07:41 AM
yesterday
4eggs large kind(whole) and cheese
mid morning snack samon patty
lunch 2 chciken breasts, mixed veggies
mid snack chicken nuggets from chic file'
dinner meat loaf, some bbq beans, green beans
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/11, 10:41 PM
today 3 whole eggs, small thing of meat loaf...some cheese
big humk meat loaf for mid morning snack
chick fil a nuggets(12)
after my cardio protein shake
dinner, chicken tenders, peapods salad with alot of stuff on it. Stir fried crab.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/04/11, 11:09 PM
seems kinda slim. how often are you eating?
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/12, 03:26 PM
every 3-4 hours...
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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