January 5, 2009 - 144.6
Ok....I've added a picture in profile that is a full length pic.....not all that great, but one can clearly see that I could stand to slim down a bit.
weight this morning was 144.6, I will try to take measurements today or tomorrow and will add those, I am 5'7" tall. I will also try to take a pic showing more skin to see what I am starting with, and progression. I was 146.8 on January 1st, and so far had only been getting a handle on eating, which I have actually done really well on for the first 5 days.
So, for today, Monday January 5, 2009 so far I have eaten:
8:00am Smart Start Cereal with skim milk (about 19 grams of protein between cereal and milk)
8 oz water fish oil 1200mg
Workout:
16 oz water while working out
Deadlifts: 80 lbs x 6; 80 x 6; 80 x 6;
Pushups on a raised bar about 2 feet off of floor: 12; 12; 8
DB Rows: 25 lbs x 12; 25 x 10; 25 x 8
Burpees: 12; 12; 8
Prone Ab Brace: 1 min 10 sec; 1 min 10 sec; 50 sec
These were all done in a circuit fashion, Deadlifts, pushups, DB Rows, etc., repeat and repeat.
9:45am After workout I drank a protein shake made with skim milk (powder was whey protein; milk=8 grams of protein, powder = 25 grams of protein)
16 oz. water
I was planning on coming straight home after workout so I didn't bring anything else but shake, but ended up staying out later.
12:00 homemade chili (with kidney beans and pinto beans and 93% lean ground beef and added some low fat cottage cheese) 1 cucumber and 1 tomato cut up with balsamic vinegar and olive oil - I figured the chili up to have about 37 grams of protein.
Fish oil 1200mg
3:30 Low Fat Cottage Cheese 13 g protein, tuna 22 g protein, frozen peas 5 g protein.
16 oz water
6:30 Pork Chop @ 4 oz, broccoli @ 1 cup
16 oz water
So, total for the day, I had: 80 oz of water; 1812 Calories; 42.6 G of fat; 181 mg of Cholesterol; 190 G Carbohydrates; 31.3 G of Fiber; 178 G of Protein; and a bunch of vitamins and minerals. And wow does that seem like a lot!! This worries me, because I wouldn't normally eat this much.
Any comments are welcome.
Lilfox
Lilfox's Workout & Eating Journal
Moderators: Boss Man, cassiegose
Lilfox's Workout & Eating Journal
Last edited by LilFox on Wed Jan 07, 2009 11:03 pm, edited 4 times in total.
- add fruit and protein (1/2 shake maybe) to breakfast...load up at this time as you'll absorb all the cal's and get metabolism going for the day
- i take fish oil but i don't them at breakfast, before training or the 2 meals after training so they do what i want them to do (anti inflammortory etc)...haveing them at those times, they can be used as energy so you miss all ther goodness that they have...just a tip..for you i'd have them with meals from 12pm onwards (2 - 3 meals??)
- workout looks good...low reps for strength - good...mediaum reps for muscle - good...challenging wts - good...all i'd do is do burpees last instead of braces...for braces you don't really need to go longer then a minute, rather make them harder
- just remeber to make those wt ehavier when you need to so those deadlifts should go up next session
- you need some carbs post workout (pasta, rice, bread, sugary cerial)
- looks really good from here, keep the log up
can you post the posture/strength workout you just did?
- i take fish oil but i don't them at breakfast, before training or the 2 meals after training so they do what i want them to do (anti inflammortory etc)...haveing them at those times, they can be used as energy so you miss all ther goodness that they have...just a tip..for you i'd have them with meals from 12pm onwards (2 - 3 meals??)
- workout looks good...low reps for strength - good...mediaum reps for muscle - good...challenging wts - good...all i'd do is do burpees last instead of braces...for braces you don't really need to go longer then a minute, rather make them harder
- just remeber to make those wt ehavier when you need to so those deadlifts should go up next session
- you need some carbs post workout (pasta, rice, bread, sugary cerial)
- looks really good from here, keep the log up
can you post the posture/strength workout you just did?
January 6, 2009
January 6, 2009 - 144.2
Ok...day two.....OMGosh I am sore, I think every muscle in body hurts!!....but I like it!!
Ok....so today starts:
8:15 Whole Grapefruit
8:45 2 cups Smart Start Cereal w/1 cup skim milk
9:00 1 Hard boiled egg
9:30 Workout - Interval Cardio:
Static Squat 48 53
Prone Cross-Toe 34 34
1 min rest
Split Jack 45 50
One-Leg Burpee 6 each leg 6 each leg
2 min rest
Mountain Climber 28 28
Body Weight Squat 20 22
1 min rest
Inchworm 6 6
Spider-man Climb 6 each leg 11 each leg
2 min rest
Over/Under 13 each leg 14 each leg
5-dot Drill 14 20
1 min rest
Bicycle Crunch 38 42
Explosive Step-Up 12 each leg 14 each leg
Kind of circuit style - 4 at a time
40 minutes total
10:30 Protein Shake
10:45 Total Cereal w/ 1/2 cup skim milk
12:30 Grapefruit (I just really wanted one)
2:00 Hard boiled egg, homemade chili, 1/2 cup Edamame
1200 mg fish oil
6:00 homemade chili, cucumber & tomato
2400 mg fish oil
So, that's 70 oz water; 1936 calories; 39.1 G Fat; 313mg Cholesterol; 276 G Carbs (53.2 Fiber, 90 G Sugars); 137 Protein;
16% Fat; 30% Protein; 53% Carbs
Ok...day two.....OMGosh I am sore, I think every muscle in body hurts!!....but I like it!!
Ok....so today starts:
8:15 Whole Grapefruit
8:45 2 cups Smart Start Cereal w/1 cup skim milk
9:00 1 Hard boiled egg
9:30 Workout - Interval Cardio:
Static Squat 48 53
Prone Cross-Toe 34 34
1 min rest
Split Jack 45 50
One-Leg Burpee 6 each leg 6 each leg
2 min rest
Mountain Climber 28 28
Body Weight Squat 20 22
1 min rest
Inchworm 6 6
Spider-man Climb 6 each leg 11 each leg
2 min rest
Over/Under 13 each leg 14 each leg
5-dot Drill 14 20
1 min rest
Bicycle Crunch 38 42
Explosive Step-Up 12 each leg 14 each leg
Kind of circuit style - 4 at a time
40 minutes total
10:30 Protein Shake
10:45 Total Cereal w/ 1/2 cup skim milk
12:30 Grapefruit (I just really wanted one)
2:00 Hard boiled egg, homemade chili, 1/2 cup Edamame
1200 mg fish oil
6:00 homemade chili, cucumber & tomato
2400 mg fish oil
So, that's 70 oz water; 1936 calories; 39.1 G Fat; 313mg Cholesterol; 276 G Carbs (53.2 Fiber, 90 G Sugars); 137 Protein;
16% Fat; 30% Protein; 53% Carbs
Last edited by LilFox on Wed Jan 07, 2009 11:04 pm, edited 3 times in total.
I would be a little concerned about the Grapefruit. Along with your Cereal, you're getting a lot of Carbs first thing, and whilst Bloodsugar is lower first thing, you don't need a load of extra Carbs to compensate.
You could if you're concerned about this, reduce the Fruit that you're eating to something like a Tangerine, or some Berries, as you're getting around 25g Carbs if it's a large one, plus a lot of that is Sugar, and with your cereal you could be eating around 45-50g Carbs, if it's a large one, maybe more, which is a little excessive, bearing in mind, your Glycemic rating for Carbs off both, is likely to be over 50, which will really ramp up the bloodsugar response potantially.
So having a fruit source slightly lower Carb, might be more beneficial.
If you want to add a few more calories back, just increase the Protein or Fats a little perhaps.
Obviously if you really want Grapefruit, I'd reccomend you go for a really small one, and also try the Pink ones, as they contain Lycopene so they're more beneficial.
You could if you're concerned about this, reduce the Fruit that you're eating to something like a Tangerine, or some Berries, as you're getting around 25g Carbs if it's a large one, plus a lot of that is Sugar, and with your cereal you could be eating around 45-50g Carbs, if it's a large one, maybe more, which is a little excessive, bearing in mind, your Glycemic rating for Carbs off both, is likely to be over 50, which will really ramp up the bloodsugar response potantially.
So having a fruit source slightly lower Carb, might be more beneficial.
If you want to add a few more calories back, just increase the Protein or Fats a little perhaps.
Obviously if you really want Grapefruit, I'd reccomend you go for a really small one, and also try the Pink ones, as they contain Lycopene so they're more beneficial.
Thank you Bossman for your advice.....I do really love grapefruit.....maybe I could just drop the cereal? This morning I had a grapefruit and two eggs so far. And they are pink grapefruit, probably on the medium to big size, and I just peel them and eat them with peeling each individual section as well. I could eat half early and save half for later, if that is better.
Today will be a non-training day, except I might walk on the treadmill for a while, just to loosen up muscles, I am still very sore. I will do that later in case anyone has any other suggestions. Tomorrow will be a weight training day.
Thank you all....
Today will be a non-training day, except I might walk on the treadmill for a while, just to loosen up muscles, I am still very sore. I will do that later in case anyone has any other suggestions. Tomorrow will be a weight training day.
Thank you all....
No definitely keep the Cereal, as those are often fortified with Iron and B Vits, as wel as some of the other minerals you might find naturally in whole-grain, and some cereals contain Beta-glucan, good for the Cholesterol levels, and many Cereals contain Lignans, (Phyto-oestrogens), which mimic Oestrogen and bind to receptors, potentially protecting against excess Oestrogen effects like Breast Cancer, so don't get rid of the cereal.
So the options could be a lower Carb Fruit, or a smaller type of Pink Grapefruit, to cut Carb slightly.
So the options could be a lower Carb Fruit, or a smaller type of Pink Grapefruit, to cut Carb slightly.
Thank you Boss Man, I will do that.
And does anyone know what is a good percentage ratio for me to try for each day for Fat, Carb, and Protein.......I weigh 143, am trying to lose fat, and build a little muscle. Or should I not worry about percentages, the program I use I can put in what percentage I am working toward and it tracks it for me and grades me throughout the day.
Thank you all again.....
And does anyone know what is a good percentage ratio for me to try for each day for Fat, Carb, and Protein.......I weigh 143, am trying to lose fat, and build a little muscle. Or should I not worry about percentages, the program I use I can put in what percentage I am working toward and it tracks it for me and grades me throughout the day.
Thank you all again.....