diet journal

spokesnwheels · Post by **spokesnwheels** » Thu Feb 19, 2009 5:48 pm

Had everything logged so I can catch up here....

2-12-09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 2 green olives ( cooked with the chicken), 1 cup spinach, 8 baby brussel sprouts

MA - 3 Hardboiled eggwhites, Myoplex Lite Protein shake

Evening workout - Got to the gym and did 20 minutes HIIT on the treadmill.

Post workout - grabbed a Muscle Milk Lite Protein Shake at the gym

Got to relax and tan after that then headed home for a good evening meal.

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1/2 green bell pepper, 5 green olives, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 1 4oz chicken breast

Desert - and this was a little odd
1/2 cup No Sugar Added Ice Cream
1 tsp Natural Peanut Butter
a dash of this spice mix called Apple Pie Spice (cinnamon, nutmeg, and allspice)

I dunno why, but it sounded good, and to be honest - it was pretty tasty.

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2-13-09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 2 green olives ( cooked with the chicken), 1 cup spinach, 8 baby brussel sprouts

MA - 3 Hardboiled eggwhites

Took the evening off from working out - legs were still very fatigued and back was in enough pain for me to warrant me adding in an additional rest day.

Hated this because I knew that Saturday was a wash with working out.

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1/2 green bell pepper, 5 green olives, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 1 4oz chicken breast

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2/14/09

I slept in!

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Myoplex Carb control bar, and 1/4 cup slivered almonds

Late Lunch - Two slices of Whole grain/flax bread with 2 Tbsp Natural Peanut Butter, and
1 tsp of honey

Of course I received Valentine's chocolates. So I had more than need of sugar. At leats it was a small box of dark chocolates. Three small servings total.

Dinner - Went out for dinner.... Sushi.
Serving of Miso soup, split some edamame, and then feasted on the most delish sushi in Dallas!!

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2-15-09

Slept in until 9am...

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 3 egg whites, 1 whole egg, 1/2 cup oatmeal, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

Supplements - L-Arginine, fish oil capsules

Preworkout - one scoop No-Xplode Blue Raspberry, 1 tsp (3000 Mg) L-Arginine.

Workout -

Post Workout Shake:
1 scoop Isopure Strawberry Protein Powder
1 scoop Cellmass Arctic Berry Blast
followed by supps
6 caps Creatine Fuel Stack
6 caps BCAA

MM - 1/2 grapefruit, and 1/4 cup almonds

*sigh*
Huge gap between meals - spent hours busting up the garage floor, and other handy work.

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1/4 green bell pepper, 5 green olives, 3 Tbsp home made EVOO salad dressing, 2 Tbsp FiPro Flaxseeds, 1 4oz chicken breast

Desert - One No Sugar Added Jello Pudding Cup
1/2 cup No sugar added vanilla Breyers Ice Cream
1 Tbsp Natural Peanut Butter

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2/16/09 Food

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 3 egg whites, 1 whole egg, 1/2 cup oatmeal, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

Supplements - L-Arginine

MM- 1/2 Grapefruit, 1/4 cup slivered almonds, 1 Myoplex Carb Control Protein Shake

Lunch - 3 ounce Salmon fillet, 1 1/2 cup spinach, 8 baby brussel sprouts, 1 Tbsp Flax Seed

Pre-workout drink - 1 1/2 scoop of BSN N.O. X-plode
3 capsules Creatine (3600 Mg)

Early afternoon workout - One hour of easy but quick cadence, as well as 30 min of HIIT on the spinbike.

Post workout drink - 1 scoop BSN CellMass, and BCAAs.

Dinner - 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, one green onion, 1/2 green bell pepper, 4 baby carrots, 2 Tbsp Flaxseed, 3 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

Desert - 1/2 cup No Sugar Added Ice Cream, One No sugar added Jello cup, and 1 tsp Natural Peanut Butter.

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2/17/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/2 cup steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

Supplements - Super Omega Fish oil caps.

MM- 1/2 Grapefruit, 1/4 cup slivered almonds, 1 hardboiled egg whites

Lunch - 4 ounce baked chicken breast, 1 1/2 cup spinach, 8 baby brussel sprouts, 1 Tbsp Flax Seed

MA - two hardboiled egg whites

Pre-workout drink - 1 1/2 scoop of BSN N.O. X-plode
3 capsules Creatine (3600 Mg)

Workout

Post workout drink - 1 scoop BSN CellMass, 2 scoops Isopure Protein, 3 capsules Creatine (3600 Mg), and BCAAs.

Dinner - 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, one green onion, 1/2 green bell pepper, 4 baby carrots, 2 Tbsp Flaxseed, 3 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

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2/18/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/2 cup steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

Supplements - Super Omega Fish oil caps.

MM- 1/2 Grapefruit, 1/4 cup slivered almonds, 1 hardboiled egg whites

Lunch - 4 ounce baked chicken breast, 1 1/2 cup spinach, 8 baby brussel sprouts, 1 Tbsp Flax Seed

MA - two hardboiled egg whites

No Workout Today

Evening snack -

2 Tbsp Natural Peanut Butter
5 Baby carrots - was out of celery

Dinner - 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, 2 Tbsp Flaxseed, 2 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

Had an extreme sweet tooth going on...I tried to have some hot herbal tea first, but it didn't hit the spot....... so had a No Sugar Pudding Cup

Boss Man · Post by **Boss Man** » Fri Feb 20, 2009 6:56 pm

Woah there nelly. Don't take Creatine Capsules and No-explode, you're potentially having wayyy too much Creatine.

You're also taking a supplemental Arginine, so why not just take the Creatine Capsules and Arginine together and ditch the NO-explode?

Arginine gets you more benefit than NO, and then you can eliminate the Caffeine from the equation too.

You're also taking Creatine pre-and post workout, when you have NO-explode pre, and Creatine Caps after. Frankly, unless you're getting maybe 2-3g Creatine pre and 2-3g after split doses, like some do with Creatine, you're possibly getting too much Creatine, which isn't good.

Again, supplemental Arginine takes care of the NO, Creatine caps take care of the Creatine, making NO-explode, no point.

Also you do realise, (having just checked the Ingredients for Creatine fuel on BB.com), that one is "purified water". This could mean you're getting the Monohydrate and water combining in the product, and if so, you're ingesting Creatinine which is a toxic Creatine byproduct.

It's normally $40.00 for a months worth. sale price around $27.00.

Plus it's Mono as well, not anything like Kre-alkalyn, so frankly, I'd ditch the caps, get yourself a good 500g or heavier Tub of Creatine, which will be better. I've seen a product on that site just now under the Creatine listings, that's cheaper, and has 1,000g for around $21.00, usually $40.00, and I only went on that site, because it was the first I saw. Doesn't have the Glutamine and Taurine, but then that's of little relevance really.

Unless you know for certain, the content in the capsules don't come into contact with the water ingredient, don't take the capsules, as you want to be ingesting mixed freeform Creatine, AS SOON AS IT'S MIXED, as Creatinine conversion can start in around 5 minutes, and possibly finish in 15, and with Creatine, the healthiest outcome happens the sooner you chug it.

Then just use something with the Freeform, like Grape Juice or Gatorade (as examples), to help spike it.

BCAA's seem fine.

With Grapefruit, have you tried the pink? Not sure if you are doing, as it should have the same profile as normal Grapefruit, but Pink contains Lycopene.

swanso5 · Post by **swanso5** » Fri Feb 20, 2009 8:31 pm

1 - you're wasteing the creatine...you're only new to the game so you'll get the same strength benefits and then some from "newbie gains" then with using creatine...i've trained for 10yrs and am still gettiong strionger and havenlt found a need for it

2 - arginine, no, explode...it;as all shit...doesnlt do anything...if you need to feel like you've trained hard (which it does) then try actually training harder...the biggest money waster in training

3 - bcaa's are best taken before training...

Boss Man · Post by **Boss Man** » Sat Feb 21, 2009 4:42 pm

I'd contend that BCAA's can be taken either before or after.

Arginine has good health benefits anyway. Better than just NO on it's own.

spokesnwheels · Post by **spokesnwheels** » Sat Feb 21, 2009 11:45 pm

Thank you both for the input. The NO was just to try, and the more I read the less likely I am to make it a part of regular routine. I'm stuck with the bottle though, and should finish it.... but I guess I need to find another way to not get so drained when I work out.

I had that REALLY good couple of weeks, and then I felt myself feeling more tired. I HATED it. I don't mind pushing hard, but it's difficult when your body is feeling tapped out, and your mind is sluggish. I felt like I was not doing well with the workouts and that was a bit disappointing.

Again though... thanks for the assist!

2/21/09

B -16 oz Coffee, 1 Tbsp heavy cream, 4 egg whites, 1 whole egg, 1/2 cup steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

Tabata workout 45 min later

On the go the rest of the day - mostly snacking

MM- 1/2 Grapefruit, 1/4 cup slivered almonds

Had to sneak some food into the movies! Saw a double feature so I needed to have something healthy to eat.

snack - 1/2 Pure protein bar, 1/4 cup slivered almonds

snack again - 2 Tbsp Nat PB, 2 slices whole grain and flax bread, 1 Lean Body Carb Watcher shake

pre dinner snack - BSN Desert Protein shake - first time I tried it, and to be honest it was NOT all that fantastic.

Dinner - 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, 1 Tbsp Flaxseed, 2 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

1 jello SF cup, Tbsp No Sugar added Ice Cream, 1 tsp Nat PB.

I'm done...

Oh and as for the movies?

Slumdog Millionaire
and
Grand Torino

BOTH absolutely awesome!!!

Boss Man · Post by **Boss Man** » Sun Feb 22, 2009 4:19 pm

Maybe you could sell the NO on something like E-bay?

swanso5 · Post by **swanso5** » Sun Feb 22, 2009 5:50 pm

deload a little if you feel tired and / or increase cals

you can't train harder and harder each session and not increase cal's somewhere...it's like trying to drive 100kms with 70kms of petrol in the tank

spokesnwheels · Post by **spokesnwheels** » Tue Feb 24, 2009 3:14 pm

Thanks guys... Maybe I will try adding more food little by little 100 - 200 cal increments, I suppose?

Bossman... doubt I could sell an open container of NO anywhere. Would be a health code thing I imagine.

Okay lemme catch up on diet journal here....

2/22/09

B -16 oz Coffee, 1 Tbsp heavy cream, ditched the Splenda got some Stevia, 3 egg whites, 2 whole eggs, 1/2 cup oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

MM- 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch -4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, one green onion, 1/2 green bell pepper, 4 baby carrots, 2 Tbsp Flaxseed, 3 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

MA - LaBrada Carb Watcher Protein shake, 2 Tbsp Nat PB on 5 stalks of celery.

Dinner - (SAME as Lunch) 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, one green onion, 1/2 green bell pepper, 4 baby carrots, 2 Tbsp Flaxseed, 3 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

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2/23/09

B -16 oz Coffee, 1 Tbsp heavy cream, ditched the Splenda got some Stevia, 1/2 cup oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds, and a LaBrada CW Protein Shake

(spent morning at the vets office)

MM- 1/4 cup almonds, Myoplex Protein shaek

Lunch - 4 ounces chicken breast, 2 cups Romaine lettuce, 1 cup baby spinach, one green onion, 1/2 green bell pepper, 4 baby carrots, 2 Tbsp Flaxseed, 3 Tbsp homemade Olive Oil dressing (EVOO, oregano, Mrs Dash, Garlic and Herb Seasoning)

MA - Isopure protein shake

Workout - Full body workout

POst workout shake - Isopure protein shake

Dinner - Same as Lunch

Desert - 1/4 cup Vanilla No sugar added Ice cream, 1 No sugar added pudding cup, Herbal tea.

----stressing day, and I know I didn't eat enough -----