MG's Journal

[toolcreep]

Tuesday 01/12/2010

Meal #1 Peanut Butter on Whole Wheat = 290 cal
Meal #2 Taco Chili (consists of beans, corn, textured veg protein, seasoning, tomatoes), cottage cheese = 187 cal
Meal #3 Salad w/light balsamic vin, protein shake = 343 cal
Meal #4 Mixture of TVP, cottage cheese, broccoli, tomatoes, seasoning = 201 cal
Meal #5 Double protein shake = 260

Total Calories = 1271
Total Water = 8 glasses



Monday 01/11/2010

Meal #1 Coffee (oops) = 37 cal
Meal #2 Taco Chili = 127 cal
Meal #3 Taco Chili, salad, piece of sharp cheddar = 280 cal
Meal #4 Protein Shake = 127 cal
Meal #5 Boca Burger on Wheat = 170 cal
Meal #6 Brown Rice, Egg Beaters = 135 cal
Meal #7 Protein Shake = 127 cal

Total Calories for day: 1060 (not enough )
Total Water: Ten 8-oz glasses

Upper Body Workout Today:
Chest Press (Machine): 10 lbs @ 12 reps, 20 lbs @10 reps, 30 lbs @ 8 reps, 40 lbs @ 6 reps, 30 pounds @ 12 reps
Dumbbell Flyes: 12.5 @ 12 reps (go up to 15 lbs next time)
Dumbbell Shoulder Press: 5 lbs @ 12 reps, 10 lbs @ 10 reps, 12.5 lbs @ 8 reps, 15 lbs @ 6 reps, 12.5 lbs @ 12 reps
Front Dumbbell Raises: 5 lbs @ 12 reps
Tricep Kickbacks: 5 lbs @ 12 reps, 7.5 lbs @ 10 reps, 10 pounds @ 8 reps, 12.5 lbs @ 6 reps, 10 lbs @ 12 reps (start at higher weight next time)
Tricep Extensions: 20 lbs @ 12 reps
Machine Rows: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Hyperextensions: 8 lbs @ 12 reps
Dumbbell Curls: 5 lbs @ 12 reps, 10 lbs @ 10 reps, 12.5 lbs @ 8 reps, 15 lbs @ 6 reps, 12.5 lbs @ 12 reps
Hammer Curls: 12.5 lbs @ 12 reps

20 min interval training on treadmill, level 6 at 3.5 mph, level 10 at 6.9 mph


Sunday 01/10/2010

Meal #1 Whole wheat toast, cottage cheese, tomatoes = 228 cal
Meal #2 Cheat meal (mexican) = est 1179 cal
Meal #3 Taco Chili = 127 cal

Total Calories = 1535
Total Water = seven 8-oz glasses


Saturday 01/09/2010

Meal #1 Omelet (1 whole egg, 3 egg whites, veggies, 1/8 cup cheese) = 399 cal
Meal #2 Apple, Grapes = 143 cal
Meal #3 Salad, Bean Burrito = 329 cal
Meal #4 One Beer at Hockey Game (oops) = 145 cal
Meal #5 Egg Beaters on Whole Wheat = 205 cal

Total Calories = 1221
Total Water = 6 glasses

Lower Body Workout Today:
Seated Leg Press: 80 lbs @ 12 reps, 90 lbs @ 10 reps, 100 lbs @ 8 reps, 110 lbs @ 6 reps, 100 lbs @ 12 reps
Leg Extensions: 20 lbs @ 12 reps, 30 lbs @ 10 reps, 40 lbs @ 8 reps, 50 lbs @ 6 reps, 40 lbs @ 12 reps
Leg Curls: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Abductions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Adductions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Glute Extensions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Standing Calf Machine: 0 lbs @ 12 reps, 5 lbs @ 10 reps, 10 lbs @ 8 reps, 15 lbs @ 6 reps, 10 lbs @ 12 reps

20 minute interval on arc trainer


Friday 01/08/2010

Meal #1 Taco Chili = 127 cal
Meal #2 Grapes, Strawberries, Apple = 119 cal
Meal #3 Taco Chili = 127 cal
Meal #4 Pasta, Sweet Potato (oops) = 336 cal
Meal #5 Grapes = 110 cal
Meal #6 Protein Shake = 130 cal

Total Calories = 1076 (not enough )
Total Water = 5 glasses


Thursday 01/07/2010

Meal #1 Banana = 105 cal
Meal #2 Wheat Thins, apple = 191 cal
Meal #3 Taco Chili, sharp cheddar = 177 cal
Meal #4 Pizza and Beer (National Championship game...eh..what do you expect?) = approx 1500 cal

Total Calories = 2144
Total Water = 6 glasses

Upper Body Workout Today:
Chest Press (Machine): 10 lbs @ 12 reps, 20 lbs @10 reps, 30 lbs @ 8 reps, 40 lbs @ 6 reps, 30 pounds @ 12 reps
Dumbbell Flyes: 12.5 @ 12 reps (go up to 15 lbs next time)
Dumbbell Shoulder Press: 5 lbs @ 12 reps, 10 lbs @ 10 reps, 12.5 lbs @ 8 reps, 15 lbs @ 6 reps, 12.5 lbs @ 12 reps
Front Dumbbell Raises: 5 lbs @ 12 reps
Tricep Kickbacks: 5 lbs @ 12 reps, 7.5 lbs @ 10 reps, 10 pounds @ 8 reps, 12.5 lbs @ 6 reps, 10 lbs @ 12 reps (start at higher weight next time)
Tricep Extensions: 20 lbs @ 12 reps
Machine Rows: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Hyperextensions: 8 lbs @ 12 reps
Dumbbell Curls: 5 lbs @ 12 reps, 10 lbs @ 10 reps, 12.5 lbs @ 8 reps, 15 lbs @ 6 reps, 12.5 lbs @ 12 reps
Hammer Curls: 12.5 lbs @ 12 reps

20 min interval on treadmill


Wednesday 01/06/2010

Meal #1 Peanut Butter on Whole Wheat = 288 cal
Meal #2 Apple, sharp cheddar = 192 cal
Meal #3 Taco Chili, cottage cheese = 229 cal
Meal #4 Strawberries, grapes = 128 cal
Meal #5 Banana, wheat thins = 173 cal
Meal #6 Salad = 232 cal
Meal #7 Protein Shake = 130 cal

Total Calories = 1372 (good)
Total Water = 10 glasses


Tuesday 01/05/2010

Meal #1 Cottage cheese, tomato, coffee = 291 cal
Meal #2 Apple, sharp cheddar = 209 cal
Meal #3 Taco Chili = 190 cal
Meal #4 Strawberries, grapes = 128 cal
Meal #5 Banana = 121 cal
Meal #6 Egg beaters, cottage cheese = 207 cal
Meal #7 Protein Shake = 130 cal

Total Calories: 1275 cal
Total Water: 10 glasses

Lower Body Workout Today:
Seated Leg Press: 60 lbs @ 12 reps, 70 lbs @ 10 reps, 80 lbs @ 8 reps, 90 lbs @ 6 reps, 80 lbs @ 12 reps (start 20 lbs higher next time)
Leg Extensions: 20 lbs @ 12 reps, 30 lbs @ 10 reps, 40 lbs @ 8 reps, 50 lbs @ 6 reps, 40 lbs @ 12 reps
Leg Curls: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Abductions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps (failed before finished)
Adductions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Glute Extensions: 30 lbs @ 12 reps, 40 lbs @ 10 reps, 50 lbs @ 8 reps, 60 lbs @ 6 reps, 50 lbs @ 12 reps
Standing Calf Machine: 0 lbs @ 12 reps, 5 lbs @ 10 reps, 10 lbs @ 8 reps, 15 lbs @ 6 reps, 10 lbs @ 12 reps

20 minute interval on arc trainer

[Boss Man]

Hi there .

You need more calories.

You need 1,800 just for sedentary living, so you'll need roughly around 2,100-2,00 for what you're doing. Sounds a lot but it isn't.

I'd add a 6th meal in and aim for around 250-300 calories.

One thing I would say first off is replace Cottage Cheese with low Fat. It's got more Protein, a bit of Saturate, but more good Fat.

I'm assuming you're a Vegetarian, but you do have alternative options to add in.

Try adding other things in like Nuts, Peanuts, Flax, Oils, Seeds, Avocado, Peas, Lentils. Pro-biotic Yoghurts and maybe Soy products like Soybeans, Tofu, Tempeh, Edemame and Nattokinase. You could also try Coconut Milk / Butter, Almond Butter, Soy Milk, Almond Milk, Nut Butter and Whole-grain Cereals, not to mention possibilities like Herbs and spices, some of which have another 20-40 calories per Tspn.

Don't be afraid to eat larger portions of healthy food, because right now, you'll just hang onto Fat and / or Burn muscle, plus you might be weakening your Metabolism, and getting inadequate nutrition, which will potentially affect Bones and maybe have a limited benefit on things like Blood Pressure and Cholesterol.

Good luck .

[toolcreep]

Thank you for the input Yes...I am aiming for 6 meals a day, just not making it every time because honestly, it's hard when you don't have an appetite. According to this website, since I am sedentary all day (except when I go to the gym) calorie goal for maintenance is 1800-something and calorie goal for weight loss is 1300-something. I realize that I should get more calories in on training days and I try...I'll get there...would help if I had the money to go shopping more often lol

cottage cheese is 2% which is what was recommended to me by some other fitness guru...oh yeah...it was Bill Phillips haha IDK, do you think I should change to 1%??

I ate the last of cheese today, so that's over with...and I'll try to give the peanut butter a break once I get back to the market.

You're right...I am vegetarian and there are lots of good protein options...just pricey (Christmas hit me hard is the problem right now). I have really been wishing I could be carnivorous the last couple of days since real meat is cheaper than the substitutes (and tastes better too, of course).

Let me know what else you think if/when you feel like it and/or have time.

Thanks again,
MG

[toolcreep]

Wednesday 01-13-2010

Meal #1 = Coffee, wheat thins, peanut butter = 367 (yeah...i know...not a good meal)
Meal #2 = Taco Chili, Sharp Cheddar = 237 (finally finished that tempting cheese, so i'm over that now)
Meal #3 = Double Protein Shake = 260
Meal #4 = Wheat thins (i know, i know...trying to get rid of these from drawer at work) = 210
Meal #5 = Sweet potato, double protein shake = 260

Total Calories = 1437
Total Water = 10 glasses


Lower Body Workout Today:

Squat Presses = 80 lbs @ 12 reps, 90 lbs @ 10 reps, 100 lbs @ 8 reps, 110 lbs @ 6 reps, 100 lbs @ 12 reps
Leg Extensions = 20 lbs/12, 30 lbs/10, 40 lbs/8, 50 lbs/6, 40 lbs/12
Leg Curls = 30 lbs/12, 40 lbs/10, 50 lbs/8, 60 lbs/6, 50 lbs/12
Thigh Abductions = 30 lbs/12, 40 lbs/10, 50 lbs/8, 60 lbs/6, 50 lbs/12
Thigh Adductions = 30 lbs/12, 40 lbs/10, 50 lbs/8, 60 lbs/6, 50 lbs/12
Glute Kickbacks = same as adductions
Calf Raises = 5 lbs/12, 10 lbs/10, 12.5 lbs/8, 10 lbs/6, 12.5 lbs/12
Bicycle Crunches = 5 sets of 12
Captain's Chair = 3 sets of 10

blew off the cardio today...too tired after weights

[cassiegose]

Wednesday 01-13-2010

Meal #1 = Coffee, wheat thins, peanut butter = 367 (yeah...i know...not a good meal)
Meal #2 = Taco Chili, Sharp Cheddar = 237 (finally finished that tempting cheese, so i'm over that now)
Meal #3 = Double Protein Shake = 260
Meal #4 = Wheat thins (i know, i know...trying to get rid of these from drawer at work) = 210
Meal #5 = Sweet potato, double protein shake = 260

Total Calories = 1437
Total Water = 10 glasses

How much protein is in a double protein shake? If the shake is strictly protein then I'm assuming its around 65 grams? If its more than 40 grams of protein then thats way more than you need in one meal. I would try to add protein to breakfast and definitely need protein in meal 4... I would also add in some fruit and veggies... replace wheat thins in breakfast with fruit and some form of whole grain and replace wheat thins in meal 4 with veggies. Also you need some healthy carbs in your diet. Peanut butter is a good source (as long as its natural). I would add some healthy fat to meals 2, 4 and 5. This will help to get your calories up a bit too as 1437 doesn't seem like itd be enough. I'd be starving if I only ate 1437 calories in a day.

Just thoughts...

Cassie

[Boss Man]

Low Fat Cottage Cheese just has mostly low amounts of Saturates, but Low Fat Cheese, whilst maybe having a little more gram per gram comparison, has some good fat and more Protein.

[toolcreep]

Yeah...I was doing good with fruit/veggies...having about 6 servings a day until I ran out. Going shopping again tomorrow. I definitely haven't been starving LOL It's taking all I can do to try and get past 1300 calories. A double protein shake has exactly 40 grams of protein, 10 grams carbs and 5 grams fat. I just noticed that you are comparing low fat cottage cheese to low fat cheese... bad. Thanks for the info

[toolcreep]

Thursdsay 01-14-2010

Cheat Day (chose today because I am out of healthy food and can't go buy more until tomorrow ) the only unhealthy thing I ate was bean and cheese burrito

Total Calories = 1347
Total Water = 9 glasses