Tnfirefighter Journal

[tnfirefighter]

2/2/09 Well I seem to have hit a plateau, I decided to keep a journal of diet and exercise hopefully I and others can see what has been slowing weight loss down and offer advice. I started out on 2/08 at 296# 36% body fat, I dropped to 216 with 24% bf. With all the holiday goings on I rose up to 221, I havent had body % checked, but hopefully I will get that done this week.

Diet
1) 1 cup oats, 1 banana, 1/2 protein shake
2) 1 can tuna, 1 box of raisins
3) Post work out shake, 3/4 cup lucky charms cerial 1/2 cup skim milk
4) grilled chicken breast, 1 cup green beans, 2 cups salad, 2 tblsp ff italian dressing.
5) 6 egg white omlete, salad , 2 tblsp ff ranch dressing
6) 1/2 cup ff cotage cheese 1/8 cup almonds

Work Out
Warm up 10 mins on stationary bike

Chest
Db Bench Press 4 x 12 65# DB's
DB Incline Press 4 x 12 65# DB's
Decline Bench 4 x 12 135, 145, 155, 165

Cardio

20 mins Stair climber, 20 mins Treadmilll

[Boss Man]

Diet
1) 1 cup oats, 1 banana, 1/2 protein shake

(Give the Banana time to digest. About 10-15 minutes should be fine, for better digestion. Meal looks fine overall, but I'd be careful of overcarbing first thing. Low bloodsugar is there first thing, but you don't need to excessively spike it, and if you're having a Large Banana and a lot of Oats, you might be getting as much as 60-70g Carbs, with an average Glycemic rating of 60, so you're then getting as much as 35-45% spike, (Glycemic Load). So I would be weary, but if you are eatign a medium or small Banana you should be fine, as your Carbs from Banana won't be around 28-30, they'll be around 12-18 approx dependant on size.)

2) 1 can tuna, 1 box of raisins

(Tuna even light is Mercury rich, so don't eat Tuna more than 2 times a week, maybe 3 if it's light. If you can switch this sometimes or permanently, for stuff like Low Fat Cheese, Lean Ham, Lean Turkey and Chicken, possibly the healthy packet stuff etc etc as ideas.

Raisins are packed with a lot of Simple Carb, so might be better if it's pre-workout to switch to something else, like Low Fat Cheese Carbs, Cashew Carbs, Peanuts, small portion of Rice, Legumes, Apple or Pear, (spaced of course), Flax, Whole-grain etc etc, so you get more steady Carbs for workouts.)

3) Post work out shake, 3/4 cup lucky charms cerial 1/2 cup skim milk

(Not bad.)

4) grilled chicken breast, 1 cup green beans, 2 cups salad, 2 tblsp ff italian dressing.

(Not bad.)

5) 6 egg white omlete, salad , 2 tblsp ff ranch dressing

(Good)

6) 1/2 cup ff cotage cheese 1/8 cup almonds

(Pretty good choice, but go fo Low Fat Cheese, it's more Protein rich.)

[tnfirefighter]

Thanks for the advice Bossman I will make the changes tommorow. I was worried about the raisins giving me too many carbs with the oats but never thought about the banana. That may be where Im struggling, all the raisins and bananas Ive been eating. I sorta went off track on meal 4 . Family cooked dinner for us while we were moving furniture. And I didnt get in protein on meal 6. I will be doing cardio early in the morning starting Fri and doing weights in the evening. Would it be ok to leave 1st meal the way it is or change the oats to sugary cerial, as far as PWO meal after weight training have the post wo shake and then eat reg meal of protein, veggies an hour later?

Diet
1) 1 cup oats 1/2 protein shake
2) baked chicken breast 1 apple
3) PWO shake, 3/4 cup Kashi cerial 1/2 cup milk
4) 1 cup pinto beans, 2 cups salad 2 tblsp ff zesty italian dressing
5) 4 egg whites 1 yolk omlette w peppers and onions
6) bag of light butter popcorn
7) 1/2 cup ff cottage cheese 16 almonds

Workout

Biceps/triceps

seated alt db curls 4 x 10 35, 35, 35, 35
ez bar curl 4 x 10 85, 90, 95, 95
alt hammer curls 4 x 10 35# db's
iso db curls 2 x 20 20# db's

close grip bench press 4 x 10 125, 135, 145, 155
skull crushers 4 x 10 85
cable push downs 4 x 10 90, 100, 110, 110

cardio

45 mins @ 3.6

[tnfirefighter]

Diet

1) 1 cup oats, 1 banana
2) 4 oz grilled turkey patty, 1 apple
3) PWO shake 3/4 cup cerial. 1/2 cup skim milk
4) 3 scrambled eggs, 2 cups salad 2 tblsp light ranch
5) 1 cup ff cottage cheese 2 cups salad 2 tblsp ff italalion dressing 2 pickles

Did back today for workout

Cardio 30 mins @ 3.6 mph

[tnfirefighter]

Back at it again I didnt get to post any meals or workouts after the 5th, I had to take a trip and actually forgot about it. I kept the diet in check, and added some more cardio

1) 1/2 cup oats, protein shake
2) 1/8 cup almonds, 1 apple
3) chicken salad on 12 grain bread, 4 ozs baby carrots
4) PWO shake, kashi cerial, 1/2 cup 2 % milk
5) grilled chicken breast, 2 cups salad, 1 cup grean beans 2 tblsp ff ranch
6) 1/2 cup ff cottage cheese, 1/8 cup almonds

Workout
Chest

DB bench 4 x 10 55, 65, 75, 85
DB incline bench 4 x 10 55, 65, 75, 85
DB decline bench 4 x 10 65, 75, 85, 90
Pec Deck 3 x 10 60, 70, 80
cable crossover 3x 10 60, 70 80

Cardio

40 mins HIIT target heart rate 133 2 mins sprint 1 1/2 min walking at 3.2

[tnfirefighter]

Today was a great day, I hit some prsonal bests at the gym, I adjusted the diet just a little again to add more protein found out I wasnt hitting macros like I thought.

Diet

1) 1/2 cup oats 1 1/2 protein shake
2) 4 boiled eggs tossed 2 yokes, 1 apple
3) tuna salad 15 triscuts 4 ozs baby carrots
4) protein bar
5) PWO shake 3/4 cup Kashi cerial, 1/2 cup 2% milk
6) grilled chicken breast, 4 cups salad, 4 ozs baby carrots 6 baby dill pickles 2 tblsp ff ranch dressing
7) 1/2 cup ff cottage cheese


Legs

Squats 12, 10, 10, 10 135, 225, 275, 295. Felt strong did 3 reps @ 305 New personal best

Leg Press 12, 10, 10, 10 135, 270, 360, 450, did 4 reps @ 540 Man I was jacked after this New personal best

Lunges 3 x 12 2-35# db

Leg Curl 110, 110, 120, 120
4 x 12 SuperSet
Leg Extensions 150, 150, 160, 160

Standing calve raises 3 x 25 180

weighted crunches 3 x 25 60

I did 45 mins cardio with 7.0 incline @ 3.6 this morning before going to work

I know squats are lacking a lot, The gym I go to has a squat rack, but Ive not learned to trust it yet so Im leary of trying to go heavier to see what I can actually max out to get best workout, The only person at the gym is the owners wife, I dont think she could spot me. I know Im gettting a good workout but I feel I could go heavier. I have been eating sugary cerial PWO with a protein shake. I notice in a lot of logs people use waxymaiz. Would this be a better supplement to take?

[tnfirefighter]

Well today was not a good day...I got a peice of cracker stuck in throat, thought I was going to choke out. Im glad I had folks around that could help out. I went to the house and chilled the rest of the day Im feeling pretty tired and sluggish, think I will enjoy time on the couch

[Boss Man]

Dill Pickles sound really horrible and greasy.

You could try Low Fat Cheese instead of FF , as it's got about 2g Saturate and 2g Unsaturate from about 100g, but it's more Protein rich than .