Carlos' Daily Log

[UF2JZ4U]

I have been training and eating healthy for a while now, but have a cruise coming up in 24 days and have decided to be strict with my diet and keep track of training, my goal is to slim down (lose body fat) while maintaining my current strength.

Height: 5'9"

Starting weight: 158lbs

2/18/08

Breakfast:

1 cup Kashi Cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack # 1

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 25 cals
1/2 cup of water

Workout: Leg Day

Squat

Weighted SS No Weight

Bar X 10 NW X 10
135 X 10 NW X10
185 X 10 NW X 10
*here is where I switch to smiths machine*
225 X 10 NW X 10
315 X 10 NW X 10
225 X 15
135 X 20

Leg Extension SS Seated Leg Curl

115 X 10 115 X 10
130 X 10 130 X 10
145 X 10 145 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

260 # 10-20-10
250# 15-30-15
240# 20-40-20

Overhead Squat

Bar X 10
65 X 10
95 X 10
115 X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 Mesquite Chicken Breast 160 cals 29g protein
2 slices of bread 100 cals 8g protein
Tobassco Mustard
1 cup of water

Dinner:

1 cup brown rice 220 cals 5g protein
1 cup black beans 230 cals 15g protein
6oz lean cut beef 300 cals 50g protein
2oz chicken breast 100 cals 15g protein
1 cup diet soda

Post - Dinner Cardio

Medium Intensity

Treadmill Max Incline Level 4.2 20 mins

Daily Nutritional Summary: 2005 cals 208g protein

[Matt Vassallo]

wow those are killer squat numbers, wht can you do without a smith

[UF2JZ4U]

wow those are killer squat numbers, wht can you do without a smith


185 is about the limit that I feel comfortable repping without a spot, stability becomes an issue to me at that point, hence why I switch to smiths, I know I am inhibiting my stabilizer muscles by doing so, but I my aim was geared more towards strength.

PS - this is ATS not ATG

[Strongest Man In The World]

315X10 @ 159lbs? You must be a freak of nature.

[Matt Vassallo]

what is ats

[UF2JZ4U]

what is ats

ATS = ass to seat, I put a bench below me on the smiths, when my ass hits the seat, I go back up

I know your ATG (ass to ground) method is a better full ROM

[Strongest Man In The World]

thats called a box squat for future reference, and that explains why you went so heavy for your bodyweight. good job!:thumbsup:

[UF2JZ4U]

thats called a box squat for future reference, and that explains why you went so heavy for your bodyweight. good job!:thumbsup:

Thanks man, didnt know thats what it was called. Like I stated before my goal is to maintain my strength while attempting to lose body fat, I know I'm not a powerlifter dont hate me lol

[Strongest Man In The World]

no worries man, your doing better than most!

[UF2JZ4U]

Weight: 157.2

2/19/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Low Intensity

Treadmill 50% incline Lvl 4.2 12 mins

Hanging Leg Raises

3 X 10

Bicycles

3 X 20

Vertical Crunches

3 X 15

Seated Incline Overhead Leg Raises

3 X 10

Decline Situps

3 X 10

Medium Intensity

Treadmill Max Incline Lvl 4.2 8 mins

Lunch:

1 Lean Pocket 260 cals 10g protein
1 cup water

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/3 cup alfredo sauce 80cals 2g protein
1/4 Chicken 300 cals 45g protein
1 cup diet soda

Daily Nutritional Summary 1360 cals 93g protein

[UF2JZ4U]

Weight: 156.8

2/20/08

Breakfast:

1 cup Kashi Cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Cereal bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2:

Protein bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre - Workout:

2 scoops NO/Creatine 50 cals
1/2 cup water

Workout: Chest/BIs

Bench Press:

Bar X 10
135 X 10
185 X 3 *seeing loss of strength here*
165X10
165X10
155X10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21

Preacher Curl:

65 X 10
75 X 8
65 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
55 X 21

Inclined Chest Press Machine:

175 X 10
190 X 10
205 X 10

Inclined Dumbell Flys:

40#/hand X 10
40#/hand X 8
40#/hand X 6

Pec Machine:

115# X 10 X 3

Standing Bar Curls:

65# X 10 X 3

Post - Workout:

2 scoops whey 240 cals 46g protein
1 cup water
1 banana 100 cals 1g protein

Lunch:

Lean Cuisine Meal 220 cals 18g protein
1 cup water

Pre - Dinner Cardio:

Medium Intensity

Treadmill Max Incline Level 4.2 20 mins

Dinner:

Bahama Breeze (estimates):

4 grilled cajun shrimp ~200 cals ~20g protein
1 cup rice/bean soup ~200 cals ~10g protein
2 Tostones with chicken, cheese, peppers ~400 cals ~10g protein

Daily Nutritional Summary: 2000 cals 145g protein

[UF2JZ4U]

Weight: 156.8

2/21/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

High Intensity

Treadmill Max incline Lvl 4.8 10 mins

Hanging Leg Raises

3 X 10

Bicycles

3 X 20

Vertical Crunches

3 X 15

Seated Incline Overhead Leg Raises

3 X 10

Decline Situps

3 X 10

Low Intensity

Treadmill 50% Incline Lvl 4.0 10 mins

Lunch:

Lean Cuisine Meal 210 cals 20g protein
1 cup water

Dinner:

Pita World (estimates)

1/2 Buffalo Chicken Pita ~ 400 cals 30g protein
1 serving diet green tea

Daily Nutritional Summary: 1150 cals 77g protein

[UF2JZ4U]

Weight 156.2

2/22/08

Breakfast:

1 cup Kashi Cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

Protein bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 25 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

40# X 10
45# X 10
50# X 10
55# X 10

Skull Crushers SS Chest Press

60# X 10 - 10
60# X 15 - 15
60# X 15 - 15

Tricep Press Machine

130# X 10
145# X 10
*this is where I put on the seatbelt*
155# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension

70# X 10 - 10
80# X 10 - 10 *started noticing loss of strength here*
90# X 8 - 8

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15
20 - 20

Post Workout:

2 scoops whey 240 cals 46g protein
1 cup water
1 Banana 100 cals 1g protein

Pre - Dinner Cardio:

"Brisk" Walk for 30 mins

Dinner:

Maggiano's: (estimates)

2 pieces of bread w/ olive oil ~200 cals ~10g protein
1/2 order four cheese ravioli ~800 cals ~30g protein

Dessert:

Cheesecake Factory:

Vanilla Bean Cheesecake 870 cals

Daily Nutritional Summary: 2865 cals 124g protein

[UF2JZ4U]

Weight: 157

2/23/08

Morning Cardio:

5 min walk

Medium Intensity

Treadmill Max Incline Lvl 4.2 12 mins

Elliptical Lvl 3 12 mins

5 min walk

Breakfast:

1 cup Kashi Cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Dinner:

Salt Rock Grill: (estimates)

4 pieces bread w/olive oil 400 cals 20g protein
Salad w/ vinagrette dressing 100 cals
Garlic mashed Potatoes 300 cals 5g protein
6 oz filet mignon 350 cals 50g protein

Dessert:

Columbia: (estimates)

1/2 order white chocolate bread pudding 500 cals 10g protein

Daily Nutritional Summary 1890 cals 98g protein

[99YellowStang]

i knew maggianos had to have happened by now with this girl, same ol carlos..lol

but good job on the working out, i dont think you will have a problem hitting your goal, then you can ask for 2 corn breads

[BOOST JUNKIE]

Carlos I'm curious as to how Sunday 2/24/2008's lunch and consuming 2/3rds of a 5-person party platter dessert fits into this workout log?

[UF2JZ4U]

Weight : Unknown

2/24/08

Breakfast / Lunch / Dinner:

BJ's Brewhouse: (estimates based on Unos Chicago Nutritional Information):

3 slices Great White Pizza 1800 cals 70g protein
3 servings Deep Dish Sundae 2100 cals 21g protein

Daily Nutritional Summary: 3900 cals 91g protein

[99YellowStang]

dont forget the crust you ate off my pizza, i think that should make it at least an even 4000

[UF2JZ4U]

Weight: 157.2

2/25/08

Breakfast:

1 cup Kashi Cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre-Workout

2 scoop NO/Creatine 50 cals
1/2 cup of water

Workout: Leg Day

Squat

Weighted SS No Weight

Bar X 10 NW X 10
135 X 10 NW X10
185 X 10 NW X 10
*here is where I switch to smiths machine*
225 X 10 NW X 10
315 X 10 NW X 10
225 X 15
135 X 25
7's Front Stance SS Regular Stance SS Back Stance
135 X 21

Leg Extension SS Seated Leg Curl

130 X 10 130 X 10
145 X 10 145 X 10
160 X 8 160 X 8

Leg Press

Wide Stance SS calf raises SS Narrow Stance

270# 10-20-10
260# 15-30-15
250# 20-40-20

Overhead Squat

Bar X 10
65 X 10
95 X 10
115 X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 Mesquite Chicken Breast 160 cals 29g protein
2 slices of bread 100 cals 8g protein
Tobassco Mustard
1 cup of water

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/3 cup vodka sauce 60cals 2g protein
1/4 Chicken 300 cals 45g protein
1 cup diet soda

Post - Dinner Cardio:

"Brisk" Walk for 30 mins

Daily Nutritional Summary: 1720 cals 173g protein

[99YellowStang]

just curious but noticed you only put calories and protien, do you not look at fat or carbs?

[UF2JZ4U]

just curious but noticed you only put calories and protien, do you not look at fat or carbs?

Those are my two primary variable I look for and try to regulate in my diet. I use a small dosage of orlistat on the weekends to reduce my fat intake, and all the kashi/protein bars I buy have a low GI impact.

[99YellowStang]

no idea what you just said but okay..lol

[UF2JZ4U]

Weight: 157

2/26/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Workout: Chest/BIs (have spotter)

Bench Press: (smiths)

Bar X 10
135 X 10
185 X 5
225 X 2 (slight help from spotter)
185 X 8 (slight help from spotter on last 2)

Preacher Curl:

55 X 10
75 X 8
55 X 10
75 X 10 (slight help from spotter on last 2)

Inclined Bench Dumbell Raises

40#/hand X 10
45#/hand X 8
40#/hand X 10

Inclined Dumbell Flys:

35#/hand X 10
40#/hand X 8
35#/hand X 10

Cable Crosses:

High:

40#/hand X 10 X 3

Mid:

40#/hand X 10 X 3

Low:

30#/hand X 10 X 3

Cable Bicep Pull:

40#/hand X 10 X 3

Post Workout:

1 Muscle Milk carton 230 cals 22g protein

Lunch:

1 Lean Pocket 260 cals 10g protein
1 serving diet green tea

Dinner:

1 cup rice 200 cals 5g protein
2 chicken cordon bleus (estimate) 800 cals 80g protein

Daily Nutritional Summary 2030 cals 144g protein

[UF2JZ4U]

Weight: 157

Breakfast:

1 cup K protein Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Low Intensity

Treadmill 50% incline Lvl 4.2 12 mins

Hanging Leg Raises

2 X 15

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

2 X 15

Medium Intensity

Treadmill Max Incline Lvl 4.2 12 mins

Post Workout:

1 banana 100 cals 1g protein

Lunch:

1 Lean Cuisine meal 230 cals 20g protein
1 cup water

Dinner:

1 cup brown rice 220 cals 5g protein
1 cup black beans 230 cals 15g protein
6oz chicken breast 300 cals 45g protein

Daily Nutritional Summary 1650 cals 127g protein

[UF2JZ4U]

Weight: 156.4

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 25 cals
1/2 cup of water

Workout : Tri's

Hanging / Feet Inclined Body Raises

BW X 10 X 3

Behind-the-head Dumbell Raises SS Triangle Push Ups SS Tricep Rope Pulldown


45# X 10 10-1 55# X 10
45# X 10 10-1 65# X 10
45# X 10 10-1 70# X 10

Skull Crushers SS Chest Press

55# X 10 - 10
75# X 10 - 10
75# X 8 - 8

Tricep bar pulldown

120# X 10
120# X 8
120# X 6

Flat bench laying bar tricep extension

50# X 30

Post Workout:

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 lean cuisine sandwich 350 cals 24g protein
1 cup water

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/3 cup alfredo sauce 80cals 2g protein
1/4 Chicken 300 cals 45g protein
1 cup diet soda

Daily Nutritional Summary: 1835 cals 155g protein

[UF2JZ4U]

Weight: 156

Breakfast:

1 cup K almond Cereal 140 cals 2g protein
1/2 cup skim milk 40 cals 4g protein

Lunch:

Crown Colony : (estimates)

1 slice cheese pizza 600 cals
1 side french fries 400 cals
1 side cheese 100 cals

Dinner:

Sushi Spot : (estimate)

1/2 mexican roll 300 cals
1/2 sexy woman 500 cals

Dessert:

Chili's : (estimates)

White chocolate molten cake 900 cals

Dailiy Nutritional Summary: 2980 cals ~6+g protein

[UF2JZ4U]

Weight: Unknown

3/1/08

Lunch:

Rockaway Grille

1/2 order chicken quesadilla 400 cals 30g protein
1/2 order shrimp basket 400 cals 20g protein
1/2 chili dog 400 cals 20g protein

Dinner:

Island Way Grille

1/2 mexican roll 300 cals
2 pieces bread w/butter 200 cals
1 salad w/ vinagrette dressing 100 cals
2 stuffed chicen breasts 700cals 80g protein
1 side wasabi mashed potatoes 200 cals
1 white chocolate mousse 700 cals

Daily Nutritional Summary: 3400 cals ~150g+ protein

[UF2JZ4U]

Weight: Unknown

3/2/08

Brunch:

Smoothie:

2 scoops whey 240 cals 46g protein
1/2 cup sugar free ice cream 100 cals 6g protein
1/2 cup milk 40 cals 4g protein
1/2 cup water

Dinner:

1 cup yellow rice 250 cals 5g protein
9 oz teriyaki steak 750 cals 70g protein
1 pita 175 cals 5g protein
6 oz turkey 180 cals 40g protein
2 slices cheese 200 cals 15g protein

Daily Nutritional Summary: 1935 cals 191g protein

[UF2JZ4U]

Weight: Unknown

3/3/08

Breakfast:

1 cup milk 80 cals 8g protein
2 chocolate chip pancakes 420 cals 10g protein
1 serving lite syrup 100 cals

Lunch/Dinner:

Strawberry Festival: (estimates)

1/2 philly cheesesteak 330 cals 25g protein
2 chocolate covered strawberrys 80 cals
1/2 corn dog 200 cals 5g protein
1/2 order fried oreos 400 cals 5g protein
1/2 order saratoga chips and cheese 300 cals
strawberry shortcake 600 cals 5g protein
1/2 pecan roll 500 cals 10g protein
1/2 order fried cheese 500 cals 20g protein

Daily Nutritional Summary: 3510 cals 88g protein

[UF2JZ4U]

Weight: 158

3/4/08

Breakfast:

1 cup kashi cereal 140 cals 13g protein
1/2 cup milk 40 cals 4g protein

Snack:

Protein Bar 230 cals 17g protein
2 LoCarb Monster 20 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight

Bar X 10 NW X 10
135 X 10 NW X10
185 X 10 NW X 10
*here is where I switch to smiths machine*
225 X 10 NW X 10
315 X 10 NW X 10
335 X 6 NW X 10
225 X 10
135 X 20
7's Front Stance SS Regular Stance SS Back Stance
2 X 135 X 21

Leg Extension SS Seated Leg Curl

130 X 10 130 X 10
145 X 10 145 X 10
160 X 10 160 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

280# 10-20-10
270# 15-30-15
260# 20-40-20

Overhead Squat

Bar X 10
65 X 10
95 X 10
115 X 10
120 X 8 * New PR

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Cuisine Meal 240 cals 15g protein
1 cup water

Dinner:

1 cup brown rice 220 cals 5g protein
1 cup black beans 230 cals 15g protein
9oz chicken breast 450 cals 67g protein

Daily Nutritional Summary: 1850 cals 182g protein

[UF2JZ4U]

I had a relatively good workout day, however I have questions to anyone that has insight:

1: What is the correlation between calories consumed the day prior to a workout and workout strength and endurance?

2: Is it beneficial to eat more the day before or the day of a big workout session?

3: If eating more is beneficial, and I am assuming healthy calories would be ideal, is there any benefit from taking non-healthy calories, such as high fat / sugar / carb foods?

[Regina]

I had a relatively good workout day, however I have questions to anyone that has insight:

1: What is the correlation between calories consumed the day prior to a workout and workout strength and endurance?

2: Is it beneficial to eat more the day before or the day of a big workout session?

3: If eating more is beneficial, and I am assuming healthy calories would be ideal, is there any benefit from taking non-healthy calories, such as high fat / sugar / carb foods?

You may want to make a post with these questions in the main forum. I don't know that a lot of people will see them here. :)

[UF2JZ4U]

You may want to make a post with these questions in the main forum. I don't know that a lot of people will see them here. :)

Thanks for the suggestion! :)

[UF2JZ4U]

Weight: 157

3/5/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Low Intensity

Elliptical lvl3 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 12

Decline Situps

2 X 15

Post Workout:

1 banana 100 cals 1g protein

Lunch:

1 Lean Pocket 260 cals 10g protein
1 cup water

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/3 cup alfredo sauce 80cals 2g protein
9oz Chicken 450 cals 67g protein
1 cup diet soda

Daily Nutritional Summary: 1610 cals 113g protein

[UF2JZ4U]

Weight: 156.4

3/6/08

Breakfast:

1 cup kashi cereal 140 cals 13g protein
1/2 cup milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoops NO/Creatine 40 cals
1/2 cup water

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
185 X 5
185 X 3
185 X 5
165X8
155X10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21

Preacher Curl:

65 X 10
75 X 8
65 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
55 X 21

Inclined Chest Press Machine:

175 X 10
190 X 10
205 X 10

Inclined Dumbell Flys:

40#/hand X 10
40#/hand X 10
40#/hand X 8

Standing Bar Curls:

65# X 10 X 3

Post - Workout:

2 scoops whey 240 cals 46g protein
1 cup water
1 banana 100 cals 1g protein

Lunch:

1 Protein Bar 330 cals 30g protein
1 cup water

Dinner:

1 cup brown rice 220 cals 5g protein
1 cup black beans 230 cals 15g protein
9oz chicken breast 450 cals 67g protein

Daily Nutritional Summary: 2180 cals 205g protein

[UF2JZ4U]

Weight: 156

3/7/08

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Low Intensity

Treadmill 50% incline Lvl 4.2 10 mins

Hanging Leg Raises

2 X 15

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

3 X 15

Overhead Squat

Bar X 15
65# X 20
75# X 20

Lunch:

Peanut Butter (zero everything) and Jam (sugar free) Sandwich 140 cals 8g protein
1 diet soda

Snack #3

Kashi Granola Bar 140 cals 7g protein

Dinner:

BJ's Brewhouse: (estimates based on Unos Chicago Nutritional Information):

2 slices Great White Pizza 1200 cals 46g protein
2 servings Deep Dish Sundae 1400 cals 14g protein

Post Dinner Cardio:

30 mins HIT

Daily Nutritional Summary: 3270 cals 89g protein

[UF2JZ4U]

Weight: 155.4

3/8/08

Breakfast:

Kashi Granola Bar 140 cals 7g protein
2 LoCarb Monster 20 cals

Lunch:

Cafe Japon (estimates)

1/3 Mexican Roll 200 cals 5g protein
1/2 Playboy Roll 400 cals 10g protein

Dinner:

Grazzi (estimates)

Chicken Alfredo 1300 cals 50g protein
Side Ceasar Salad 400 cals
2 pieces of bread w/ olive oil 200 cals

Dessert:

Columbia

1/2 White Chocolate Bread Pudding 500 cals 10g protein
1/2 Guava Cheesecake 400 cals 10g protein

Daily Nutritional Summary: 3560 cals 92g protein

[UF2JZ4U]

Weight: Unknown

3/9/08

Morning Workout:

20 mins cardio

Brunch:

Smoothie:
2 scoops whey 240 cals 46g protein
1 scoop sugar free ice cream 100 cals 5g protein
1/2 cup milk 40 cals 4g protein
2 tbsp peanut butter (zero everything)

Dinner:

Edo Japanese Steakhouse (estimates)

Miso Soup 85 cals
Ginger Salad 100 cals
1 serving fried rice 400 cals
1 serving vegetables 150 cals
Steak and Chicken 900 cals 90g protein

Daily Nutritional Summary: 2015 cals 145g protein

[UF2JZ4U]

Weight: 155.8

3/10/08

Breakfast:

SBD Meal Bar 210 cals 19g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 230 cals 17g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Overhead Squat

75 X 10
95 X 10
105 X 10
125 X 10 * New PR, last two were scary! I definately think this might be my limit for now

Squat (Smiths)

Weighted SS No Weight

135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
225 X 15
135 X 20

Leg Extension SS Seated Leg Curl

130 X 10 130 X 10
145 X 10 145 X 10
160 X 10 160 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

290# 10-20-10
280# 15-30-15
270# 20-40-20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 SBD Meal Bar 210 cals 19g protein
1 cup water

Dinner:

1 cup brown rice 220 cals 5g protein
1 cup black beans 230 cals 15g protein
9oz chicken breast 450 cals 67g protein

Daily Nutritional Summary: 1950 cals 195g protein

[UF2JZ4U]

Weight: 154.8

3/11/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

SBD Meal Bar 210 cals 19g protein
2 LoCarb Monster 20 cals

Lunch:

1 tuna sandwich 400 cals 20g protein
1 diet soda

Snack:

2 chocolate chip cookies ~300 cals

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/3 cup alfredo sauce 80cals 2g protein
9oz Chicken 450 cals 67g protein
1 cup diet soda
1 Guava Pastry ~250 cals

Daily Nutritional Summary: 2130 cals 127g protein

[UF2JZ4U]

Update:

24 days is up, today is the day of the cruise!

Weight:154.4

So I have lost about 3.6 lbs of weight, most of which I assume to be fat, I have slightly gained strength in certain areas, overall I am happy with my progress. I know it could have been better had I not splurged on some weekends, but then again the extra calories could have helped me on some of the heavy lift days following.

Lets see what the damages are after the cruise LOL!!!

[UF2JZ4U]

Update:

24 days is up, today is the day of the cruise!

Weight:154.4

So I have lost about 3.6 lbs of weight, most of which I assume to be fat, I have slightly gained strength in certain areas, overall I am happy with my progress. I know it could have been better had I not splurged on some weekends, but then again the extra calories could have helped me on some of the heavy lift days following.

Lets see what the damages are after the cruise LOL!!!

Well did a good amount of damage on the cruise, to the tune of 3.6lbs LOL

Did not hold back at all, but hey, I was on a cruise I was going to enjoy it.

Time to get back into the regimen

[UF2JZ4U]

Weight: 155.8

3/20/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Granola Bar 140 cals 7g protein
LoCarb Monster 10 cals

Snack #2:

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

[UF2JZ4U]

Ok I have been slacking on here and have had an up and down diet and exercise routine. Time for me to strap back down. I have another cruise coming up in 31 days and with the same goal in mind as previously stated would like to attain better results.

[UF2JZ4U]

Weight: 157

4/4/08

Breakfast:

1 cup Kashi Cereal 190 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

SBD Meal Bar 210 cals 19g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

40# X 10
45# X 10
50# X 10
55# X 10

Skull Crushers SS Chest Press

60# X 10 - 10
60# X 10 - 12
60# X 12 - 15

Tricep Press Machine

130# X 10
*this is where I put on the seatbelt*
145# X 10
160# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension

70# X 10 - 10
80# X 10 - 10
90# X 10 - 10

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15
20 - 20

Post Workout:

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

Lean Cuisine Meal 220 cals 21g protein
1 cup water

Dinner:

Panera

1/2 Fuji Apple Chicken Salad 284 cals 16g protein
1/2 Bacon Turkey Bravo 374 cals 24g protein
Sugar Free AMP 10 cals

Daily Nutritional Summary: 1768 cals 149g protein

[UF2JZ4U]

Weight: Unkown

4/5/08

Breakfast:

1 Toaster Struddle 200 cals 3g protein
1 cup milk 80 cals 8g protein

Lunch:

2 slices Pizza w/chicken ~ 400 cals 20g protein

Dinner:

Roadhouse Grill

Parmesean Peppercorn Steak Salad ~ 700 cals 60g protein
4 pieces bread w/ butter ~ 400 cals 20g protein
4 servings of peanuts ~ 300 cals 15g protein

Daily Nutritional Summary: 2080 cals 126g protein

[UF2JZ4U]

Weight: Unknown

4/6/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Cereal Bar 140 cals 10g protein
LoCarb Monster 20 cals

Dinner:

Chilis:

1/2 order of Skillet Queso 535 cals 19g protein
Big mouth Bacon Burger 1050 cals 55g protein


Daily Nutritional Summary: 1930 cals 97g protein

[UF2JZ4U]

I did not have any structured workout regimen over the weekend, however I was moving both days so I will count that as some form of physical activity.

[UF2JZ4U]

Weight: 155.8

4/7/08

Breakfast:

1 cup Kashi Cereal 190 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10 *this may have been too much, form was starting to suffer
315 X 10
225 X 15
135 X 20

Leg Extension SS Seated Leg Curl

130 X 10 130 X 10
145 X 10 145 X 10
160 X 10 160 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

300# 10-20-10
290# 15-30-15
280# 20-40-20

Overhead Squat

*before I start to even get through the first set, I feel sharp pain in my left knee when it is bent :( decide to go light
Bar X 20
95 X 20
105 X 15

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Cuisine Meal 230 cals 20g protein
1 cup water

Dinner

Steak and Shake (yes I know this is horrible, but it had gotten late and I was starving)

1 Frisco Melt ~1000 cals 40g protein
1 chili deluxe ~500 cals 20g protein

Daily Nutritional Summary: 2540 cals 159g protein

[UF2JZ4U]

Weight: Unknown

4/8/08

Breakfast:

1 cup Special K Cereal 120 cals 7g protein
1/2 cup milk 40 cals 4g protein

Snack #1:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

1 X 15
5# 1 X10
10# 1 X10

Post Workout:

Protein Bar 180 cals 19g protein
1 cup water

Snack #2:

1 Kashi Roll 190 cals 12g protein
1 LoCarb Monster 10 cals

Dinner:

2 cups white rice 410 cals 5g protein
2 cups black beans 460 25g protein
9 oz flank steak 600 cals 70g protein

Daily Nutritional Summary: 2160 cals 152g protein

[UF2JZ4U]

Weight: 157

4/9/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Kashi Bar 290 cals 13g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoops NO/Creatine 40 cals
1/2 cup water

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
185 X 5
165 X 10
155 X 10
135X20
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21

Preacher Curl:

65 X 10
75 X 10
65 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
55 X 21

Inclined Chest Press Machine:

175 X 10
190 X 10
205 X 10

Standing Bar Curls:

65# X 15 X 2

Post - Workout:

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 lean pocket 260 cals 13g protein
LoCarb Monster 10 cals

Dinner:

2 cups yellow rice 400 cals 8g protein
1 cup black beans 230 cals 12g protein
9oz chicken breast 500 cals 75g protein

Daily Nutritional Summary: 2220 cals 180g protein

[UF2JZ4U]

Weight: 156.8

4/10/08

Breakfast:

1 cup Kashi Cereal 190 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 290 cals 13g protein
LoCarb Monster 10 cals

Snack #2:

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

1 X 15
8# 1 X15
12# 1 X15

Lunch:

1 Lean Cuisine Meal 220 cals 18g protein
1 cup water

Dinner:

Firehouse Subs

Medium Pastrami Sandwich ~600 cals 40g protein
1 Bag Sunchips 210 cals

Daily Nutritional Summary: 1670 cals 85g protein

[UF2JZ4U]

Weight: 157.4 *Bought a new scale, do not feel that I have gained weight, just had inaccurate readings previously*

4/11/08

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

45# X 10
50# X 10
55# X 10
60# X 10

Skull Crushers SS Chest Press

70# X 10 - 10
70# X 10 - 10
65# X 10 - 10

Tricep Press Machine

130# X 10
*this is where I put on the seatbelt*
145# X 10
160# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension

70# X 10 - 10
80# X 10 70# X10
80# X 10 - 10
90# X 10 80# X 10

Bodyweight Dips SS Triangle Push-Ups

20 - 20
15 - 15
10 - 10

Lunch:

2 slices Oatmeal Bread 240 cals 8g protein
1 chicken breast 160 cals 29g protein

Snack #3:

Cereal Bar 140 cals 10g protein
1 cup water

Dinner:

1 cup white rice 205 cals 2g protein
1 cup black beans 230 13g protein
4 chicken sausages 440 cals 60g protein

Daily Nutritional Summary 2020 cals 148g protein

[UF2JZ4U]

Weight: Unknown

4/12/08

Breakfast:

3 chocolate chip pancakes w/syrup ~800 cals ~20g protein
1 cup milk 80 cals 8g protein

Dinner:

Carmelitas:

3 chicken enchiladas ~800 cals 30g protein
rice and beans ~ 300 cals 15g protein
chips and salsa ~300 cals 3g protein
1/2 fried ice cream ~400 cals 5g protein

Daily Nutritional Summary 2680 cals 81g protein

[UF2JZ4U]

Weight: Unknown

4/13/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

Granola Bar 180 cals 8g protein

Lunch:

Chicken Enchilada ~ 250 cals 10g protein
Granola Bar 180 cals 8g protein
PB&J Sandwich 400 cals 20g protein

Dinner:

1 cup yellow rice 190 cals 4g protein
6 shrimp 330 cals 30 g protein
1/2 fried plaintain ~300 cals

Daily Nutritional Summary: 2010 cals 97g protein

[UF2JZ4U]

Weight: 159

4/14/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 150 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
*I start to feel a slight pain in the same knee as last week after my first warmup set : /
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
315 X 10
225 X 15
135 X 20

Leg Extension SS Seated Leg Curl

130 X 10 130 X 10
145 X 10 145 X 10
160 X 10 160 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

300# 10-20-10
290# 15-30-15
280# 20-40-20

Overhead Squat

Bar X 20
95 X 15
115 X 10

Lunch:

2 slices Oatmeal Bread 240 cals 8g protein
1 chicken breast 160 cals 29g protein
1 cup water

Dinner:

Tijuana Flats

Wheat Power Lite Chicken Chimichanga ~ 400 cals 20g protein
Rice and Beans ~300 cals 15g protein

Daily Nutritional Summary: 1630 cals 107g protein

[UF2JZ4U]

Weight: 158

4/15/08

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

*left gym clothes at home, workout will have to wait for after work : /

Lunch:

1 lean pocket 260 cals 13g protein
1 cup water

Snack #3:

1 Kashi Bar 180 cals 9g protein
1 cup water

Dinner:

2 oz wheat pasta 180 cals 6g protein
1/2 cup tomatoe sauce 90cals 2g protein
2 Breaded Chickens 360 cals 32g protein
1 cup diet soda
2 cookies 160 cals 2g protein

Daily Nutritional Summary: 1790 cals 90g protein

[UF2JZ4U]

Weight: 159 *this makes no sense :mad:

4/16/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 150 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoops NO/Creatine 40 cals
1/2 cup water

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
195 X 3 *new PR @ current weight
185 X 5
185 X 5
165X10
155X10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21

Preacher Curl:

75 X 10
75 X 10
75 X 10

Inclined Chest Press Machine:

190 X 10
205 X 10
220 X 0 *nope not going up lol
210 X 0 *not going up either lol
205 X 0 *apparently cant do this anymore either after trying to life the previous two lol

Declined Dumbell Press:

30#/hand X 10
35#/hand X 10
35#/hand X 10

Lunch:

2 slices oatmeal bread 240 cals 8g protein
1 chicken breast 160 cals 29g protein

Snack #3:

PB and Banana Sandwich 390 cals 16g protein

Dinner:

1 cup yellow rice 190 cals 4g protein
1 chicken breast 160 cals 29g protein

Daily Nutritional Summary: 1630 cals 112g protein

[UF2JZ4U]

Weight: 157.8

4/17/08

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Lunch:

1 lean cuisine 240 cals 17g protein
1 cup water

[UF2JZ4U]

So I felt the next turn of events needed an entry in itself. How this fits into my diet, I have no idea LOL :lol:

So shortly after lunch I get informed of a Tater-Tot eating contest at Bar Louie tonight. Amongst my friends I have been known to be able to down a ridiculous amount of food in short periods of times, so it didnt take much to coerce me to register LOL

Dinner:

Bar Louie:

In under 6 mins:

27 oz Tater Tots (roughly 75 cals .5g protein / oz = 2025 cals 14g protein)

I won 2nd place LOL Woo Hoo!! ...and I even kept eating more after the weigh in as the guy next to me was about to throw up I dipped a few more in ketchup and munched away :lmao:

Daily Nutritional Summary: 2785 cals 48g protein

[UF2JZ4U]

Weight: 156.6 *WTF?!?! my body makes no sense to me

4/18/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 180 cals 9g protein
LoCarb Monster 10 cals

Snack #2:

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

50# X 10
55# X 10
60# X 10
65# X 10 *New PR, however managed to hurt my right tricep in the process : / feels like its on the verge of getting pulled/strained, was hoping for a good workout today since I carb overloaded yesterday, decide to not push myself

Skull Crushers SS Chest Press

65# X 10 - 10
65# X 10 - 10
65# X 10 - 10

Tricep Press Machine

130# X 10
145# X 10
160# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension

70# X 10 - 10
80# X 10 70# X 10
90# X 10 70# X 10
100# X 10 80# X 10

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15
20 - 20

Post Workout:

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

Lean Cuisine Meal 230 cals 20g protein
1 cup water

Dinner:

Cafe Japon

1 1/2 Mexican Roll ~800 cals 20g protein

Daily Nutritional Summary: 1790 cals 113g protein

[UF2JZ4U]

Weight: 156.6

4/19/08 Day of Corporate Sportsfest

Breakfast:

1 cup Kashi Cereal 170 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

Granola Bar 180 cals 8g protein
LoCarb Monster 10 cals

Lunch:

Turkey & Cheese sandwich ~ 500 cals 20g protein

Snack #2

Granola Bar 180 cals 8g protein
LoCarb Monster 10 cals

Dinner:

2oz wheat pasta 180 cals 8g protein
1 cup tomato and basil sauce 120 cals
8oz lean turkey meat balls (320 cals turkey 44g protein, breading/sauce/egg/oil ~80 cals 5g protein)

Daily Nutritional Summary: 1790 cals 104g protein

[BUDO]

You need to eat more dude! Stay at it, looking good.

[BeQuietAndDrive]

I'm not an expert on nutrition but, maybe some pointers...

I'd cut out the granola bars and cereal bars. Those are for women and hippies. Get a real protein bar, without a ton of sugar.

Also, stop weighing yourself every day. Honestly dude, there's no point to it and you aren't going to drop pounds overnight. I'd say once a week is probably better to do.

The weight you lost before you went on your cruise was most likely water, which explains why you gained it all back in a week (I'm not sure how long your cruise is).

But your trying hard and keeping good track of what you eat so you're definatly on the right track. Keep it up.

[BUDO]

I like to weigh myself regularly too, so I can't object. I say just eat eat eat whatever you can and workout hard.

[UF2JZ4U]

I'm not an expert on nutrition but, maybe some pointers...

I'd cut out the granola bars and cereal bars. Those are for women and hippies. Get a real protein bar, without a ton of sugar.

Also, stop weighing yourself every day. Honestly dude, there's no point to it and you aren't going to drop pounds overnight. I'd say once a week is probably better to do.

The weight you lost before you went on your cruise was most likely water, which explains why you gained it all back in a week (I'm not sure how long your cruise is).

But your trying hard and keeping good track of what you eat so you're definatly on the right track. Keep it up.

I use granola and cereal bars as snacks for a couple reasons, I used to use protein bars but typically are higher in calorie and usually are high in fat and sugar. For the goals I am trying to reach, which is not to bulk up, but rather gain/retain as much strength as I can while leaning down. Essentially I am trying to be as strong as I can while trying to lose fat and get down in weight. Which I know this combination of goals is challenging. One or the other by itself would be much easier, but this is what I have tasked myself with. While I still use protein bars on occasion, it is more of a meal replacement for me when used bc like I said has enough cals/fat/sug/pro as a small meal in my diet would. I do try to supplement most of my muscle group workouts with a whey shake though. Thanks for the .02 though, I am always open to constructive criticism, there is just a rhym to my reason for the current diet.

[UF2JZ4U]

Weight: 156.6

4/20/08

Breakfast:

3 chocolate chip pancakes w/syrup ~840 cals ~24g protein
2 cup milk 160 cals 16g protein

Snack #1:

The Fudge Factory

~3 oz fudge 400 cals 5g protein

Dinner:

Casa Ludovico

3 pieces of bread w/ olive oil ~300 cals 10g protein
Penne a la Norcina ~ 1200 cals 30g protein

Daily Nutritional Summary: 2900 cals 85g protein

[UF2JZ4U]

Weight: 157.6

4/21/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 150 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 10
225 X 15
135 X 20

Leg Extension SS Seated Leg Curl

135 X 10 135 X 10
150 X 10 150 X 10
165 X 10 165 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

310# 10-20-10
300# 15-30-15
290# 20-40-20

Overhead Squat

Bar X 10
95 X 10
125 X 0 *nope wasnt getting it up
115 X 15
95 X 20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Dinner:

2oz wheat pasta 180 cals 8g protein
1 cup tomato and basil sauce 120 cals
8oz lean turkey meat balls (320 cals turkey 44g protein, breading/sauce/egg/oil ~80 cals 5g protein)
2 pieces bread w/ olive oil ~200 cals 10g protein

Daily Nutritional Summary 1930 cals 161g protein

[UF2JZ4U]

Weight: 157.8

4/22/08

Breakfast:

1 cup Kashi Cereal 170 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoops NO/Creatine 40 cals
1/2 cup water

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
195 X 5 *barely squeezed in that last one
185 X 5
135X15
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21 X 2

Preacher Curl:

75 X 10
75 X 10
75 X 10

Inclined Chest Press Machine:

190 X 10
205 X 10
210 X 10

Standing Bar Curls:

75# X 10
75# X 8
75# X 6


Declined Dumbell Press:

35#/hand X 10
40#/hand X 10
40#/hand X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water


Lunch:

2 slices oatmeal bread 240 cals 8g protein
1 chicken breast 160 cals 29g protein

Snack #3:

2 slices oatmeal bread 240 cals 8g protein
1 serving PB 190 cals 8g protein

Dinner:

1 cup yellow rice 190 cals 4g protein
1 chicken breast 160 cals 29g protein

Daily Nutritional Summary: 1980 cals 163g protein

[UF2JZ4U]

Weight: 157.8

4/23/08

Breakfast:

1 cup Kashi Cereal 170 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Granola Bar 190 cals 4g protein
LoCarb Monster 10 cals

Snack #2:

1 Kashi Bar 180 cals 9g protein
LoCarb Monster 10 cals

Lunch:

1 Lean Cuisine Meal 260 cals 17g protein
1 cup water

Snack #3:

PB&J Sandwich ~250 cals 10g protein

Dinner:

2oz wheat pasta 180 cals 8g protein
1 cup tomato and basil sauce 120 cals
8oz lean turkey meat balls (320 cals turkey 44g protein, breading/sauce/egg/oil ~80 cals 5g protein)


Daily Nutritional Summary: 1810 cals 110g protein

[BeQuietAndDrive]

There are few good protein bars that aren't heavy on the sugar and crap.

One good one I like is the Pure Protein bar. They taste pretty good and only have 6-10 grams of sugar or so. 20 g of protein and only 200 calories.

Also, the "Detour" bars are pretty good and don't have much sugar.

[UF2JZ4U]

There are few good protein bars that aren't heavy on the sugar and crap.

One good one I like is the Pure Protein bar. They taste pretty good and only have 6-10 grams of sugar or so. 20 g of protein and only 200 calories.

Also, the "Detour" bars are pretty good and don't have much sugar.

Good suggestion on the Pure Protein bar, I used to take those when I tried bulking a year ago, their chocolate chip cookie dough actually tasted good enough to be a candy bar LOL same with Proto Pure, which I believe to be manufactured by the same company. I might have to hit up vitamin discount sometime soon and switch it up as I am due in for a new type of bar, the same ole everyday is getting monotonous lol

[UF2JZ4U]

Weight: 157.6

4/24/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 150 cals 8g protein
LoCarb Monster 10 cals

Snack #2:

Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals


Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

55# X 10
60# X 10
65# X 10
70# X 10 *New PR, however I didnt hurt my muscle like I did last week, however I think the right tricep didnt recover 100% and started to show some signs of pain : /

Skull Crushers SS Chest Press

70# X 10 - 10
70# X 10 - 10
70# X 10 - 10

Tricep Press Machine

135# X 10
150# X 10
165# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension

70# X 10 - 10
80# X 10 - 10
90# X 10 80# X 10
100# X 10 90# X 10

Bodyweight Dips SS Triangle Push-Ups

10 - 10
20 - 20
15 - 15

Post Workout:

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Snack #3:

1 Granola Bar 160 cals 4g protein
1 serving diet green tea

Dinner:

2 Breaded Chicken Breasts 360 cals 30g protein
2 oz Pasta Salad ~250 cals 5 g protein
1/2 Fried Plantain ~250 cals

Daily Nutritional Summary: 2050 cals 133g protein

[UF2JZ4U]

Weight: 157.4

4/25/08

Breakfast:

1 cup Kashi Cereal 170 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

Granola Bar 190 cals 4g protein
LoCarb Monster 10 cals

Snack #2:

1 Kashi Bar 180 cals 9g protein
LoCarb Monster 10 cals

Lunch:

Tijuana Flats

Wheat Power Lite Chicken Chimichanga ~ 400 cals 20g protein
Rice and Beans ~300 cals 15g protein

Dinner:

6 breaded shrimp ~360 cals 15g protein
1 cup yellow rice 190 cals 4g protein

Daily Nutritional Summary: 1850 cals 80g protein

[UF2JZ4U]

Weight: 156.8

4/25/08

Breakfast:

1 cup Kashi Cereal 190 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Lunch:

Turkey & Cheese sandwich ~ 500 cals 20g protein
LoCarb Monster 20 cals

Dinner:

BD's Mongolian Grill

1 plate of food ~1000 cals 80g protein

Daily Nutritional Summary: 1750 cals 108g protein

[UF2JZ4U]

Weight: 156.0

4/27/08

Breakfast:

3 chocolate chip pancakes w/syrup ~840 cals ~24g protein
2 cup milk 160 cals 16g protein

Dinner:

Dinner:

2 Breaded Chicken Breasts 360 cals 30g protein
2 oz Wheat Pasta ~240 cals 5 g protein

Daily Nutritional Summary: 1600 cals 75g protein

[UF2JZ4U]

Weight: 155.8

4/28/08

Breakfast:

1 cup K Cereal 130 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 granola bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2:

1 Kashi Bar 150 cals 8g protein
LoCarb Monster 10 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 10
315 X 10
225 X 20

Leg Extension SS Seated Leg Curl

140 X 10 145 X 10
155 X 10 155 X 10
170 X 10 170 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

320# 10-20-10
310# 15-30-15
300# 20-40-20 *My legs absolutely hated me after this lol

Overhead Squat

Bar X 10
95 X 10
115 X 10
115 X 15

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Snack #3

3 cookies ~200 cals 5g protein
1 cup milk 80 cals 8g protein

Dinner:

Plate of Brown Rice/Chicken/Shrimp/ribeye ~500 cals 40g protein
1 cup diet green tea

Daily Nutritional Summary: 1840 cals 142g protein

[UF2JZ4U]

Weight: 155.6

4/29/08

Breakfast:

1 cup Kashi Cereal 190 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Graham Bar 190 cals 14g protein
LoCarb Monster 10 cals

Snack #2:

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

1 X 15
10# 1 X10
15# 1 X10

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Snack #3

2 cookies ~ 140 cals 3g protein
1/2 cup skim milk 40 cals 4g protein

Dinner:

1 cup white rice 320 cals 8g protein
1 cup black beans 240 12g protein
2 breaded chickens 360 cals 30g protein

Dessert:

Coldstone

Like It Ghirardelli Chocolate w/ white chocolate chips ~600 cals 10g protein

Daily Nutritional Summary: 2570 cals 115g protein

[UF2JZ4U]

Weight: 156.4

4/30/08

Breakfast:

1 cup Special K 150 cals 8g protein
1/2 cup skim milk 40 cals 4g protein

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
185 X 5
155 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21 X 2

Preacher Curl:

75 X 10
75 X 10
75 X 10

Pec Deck:

100# X 10
115# X 10
130# X 10

Inclined Chest Press Machine:

190 X 15
205 X 15

Flat bench dumbell press

30#/hand X 10
35#/hand X 10
40#/hand X 10

Lunch:

Boizao Steakhouse

1 cup white rice 320 cals 8g protein
1 cup black beans 240 12g protein
1 serving mashed potatoes 240 cals 4g protein
3 cheese bread knots ~200 cals
~6oz Top Sirlion Steak ~350 cals 52g protein
~6oz Filet Mignon ~350 cals 48g protein
~6oz Flank Steak ~350 cals 46g protein
~6oz Chicken ~350 cals 52g protein

Daily Nutritional Summary : 2590 cals 234g protein

[UF2JZ4U]

Weight: 156.6

5/1/08

Breakfast:

1 cup K Cereal 130 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 180 cals 9g protein
1 serving propel 20 cals

Snack #2:

1 Cereal Bar 140 cals 10g protein
1 serving propel 20 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

55# X 10
60# X 10
65# X 10
70# X 10

Skull Crushers SS Chest Press

75# X 10 - 10
75# X 10 - 10
75# X 10 - 10 *triceps were dying after this last set

Tricep Press Machine

140# X 10
155# X 10
*Belt was definately needed after this weight
170# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension


80# X 10 - 10
90# X 10 - 10
100# X 10 - 10 *barely squeezed this out, was losing footing

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15
20 - 20

Lunch:

1 EAS Protein Bar 330 cals 30g protein
1 cup water

Snack #3:

Chicken Salad ~400 cals 30g protein

Dinner:

2oz wheat pasta 180 cals 8g protein
1 cup tomato and basil sauce 120 cals
8oz lean turkey meat balls (320 cals turkey 44g protein, breading/sauce/egg/oil ~80 cals 5g protein)

Daily Nutritional Summary: 2000 cals 153g protein

[UF2JZ4U]

Weight: 156.4

5/2/08

Breakfast:

1 1/2 cup K Cereal 200 cals 20g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Graham Bar 190 cals 14g protein
1 serving propel 20 cals

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine) *Using Weight Belt, first time using this to see if it helps any

Bar X 10 NW X 10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 10
225 X 15
225 X 10

Overhead Squat

95 X 10
120 X 10 *previous PR
125 X 10 *New PR, definately challenging
95 X 15
95 X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

Moes:

Joey Bag of Donuts 700 cals 33g protein

Dinner:

Turkey Burger 600 cals 30g protein
Chicken Salad 200 cals 10g protein

Daily Nutritional Summary: 2230 cals 157g protein

[UF2JZ4U]

Weight: 156.0

5/3/08

Breakfast:

3 chocolate chip pancakes w/syrup ~840 cals ~24g protein
2 cup milk 160 cals 16g protein

Dinner:

Carrabba's

4 pieces of bread w/ olive oil ~ 400 cals 20g protein
1/2 ceasar salad ~ 300 cals 5g protein
pollo rosa maria ~ 700 cals 40g protein
side fettuccini alfredo ~700 cals 10g protein

Daily Nutritional Summary: 3100 cals 115g protein

[UF2JZ4U]

Cinco De Mayo!!!

Day of the cruise is here, weighing in at 156. Once again, didnt lose as much weight as I wanted but felt I have trimmed down some and gained strength in the process. Time for some good times and reassessment after the cruise!!

[UF2JZ4U]

Back from the cruise, good times! Had a great time, only ate about half as much as I did last time though, and was very active, beach volleyball, gym, rock climbing, etc...

Weight: 155.2 *I was shocked LOL

5/11/08

Breakfast:

1 granola bar 180 cals 5g protein

Lunch:

Tropical Smoothie Cafe

1/2 Chipotle Chicken Sandwich 330 cals 17g protein
1 Muscle Blaster 600 cals 24g protein

Dinner:

1 PB & J Sandwich 430 cals 16g protein
1 Chicken Sausage Sandwich 460 cals 38g protein

Daily Nutritional Summary: 2050 cals 100g protein

[UF2JZ4U]

Weight: 155.6

5/12/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Builders Bar 270 cals 20g protein

Snack #2

1 Protein Bar 160 cals 15g protein

Pre - Workout:

1 scoop NO / Creatine Mix 40 cals

Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 15
225 X 20
135 X 30 *incredibly sore after this

Leg Extension SS Seated Leg Curl

140 X 10 145 X 10
155 X 10 155 X 10
170 X 10 170 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

320# 10-20-10
310# 15-30-15
300# 20-40-20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Dinner

1 Lean Cuisine 280 cals 22g protein
1 cup water

Snack #3

1 Chicken Sausage Sandwich 320 cals 38g protein

Daily Nutritional Summary: 1750 cals 171g protein

[SorsSalutis]

Just saw this thread...You'd better be 200+ pounds of muscle next time I see you. lol

[UF2JZ4U]

Just saw this thread...You'd better be 200+ pounds of muscle next time I see you. lol

LOL yep all 156lbs of me will be a Beefcake LOL

[UF2JZ4U]

Weight: 155.4

5/13/08

Breakfast:

1 cup Kashi Cereal 150 cals 5g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 150 cals 4g protein

Snack #2

1 Graham Bar 190 cals 14g protein

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 10

Decline Situps

10# 1 X10
15# 1 X10
20# 1 X10

Overhead Squat

Bar X 20
95# X 20

Lunch:

1 granola bar 180 cals 5g protein
1 kashi bar 170 cals 8g protein

Dinner:

1 cup white rice 320 cals 8g protein
1 cup yellow corn 160 cals 5g protein
2 breaded chickens 360 cals 30g protein

Daily Nutritional Summary: 1720 cals 83g protein

[UF2JZ4U]

Weight: 155.8

5/14/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 190 cals 4g protein

Snack #2

1 Kashi Bar 150 cals 8g protein

Pre - Workout:

1 scoops NO/Creatine 40 cals
1/2 cup water

Workout: Chest/BIs

Bench Press: (smiths)

135 X 10
185 X 6
195 X 2 *yeah, that was all she wrote lol
185 X 6
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21
135 X 10

Preacher Curl:

75 X 10
80 X 10 *new PR
80 X 10 *struggled on the last couple

Inclined Chest Press Machine:

185 X 10
200 X 10
215 X 10

Standing Bar Curls:

65# X 10
65# X 10

Inclined Dumbell Flys:

35#/hand X 10
40#/hand X 10
40#/hand X 10

Declined Dumbell Press:

35#/hand X 10
40#/hand X 10
40#/hand X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 Lean Cuisine 230 cals 20g protein

Snack #3

1 Protein Bar 170 cals 15g protein

Dinner:

1 serving Shells and Cheese 360 cals 8g protein
1 Chicken Breast 160 cals 28g protein

Daily Nutritonal Summary: 1720 cals 146g protein

[UF2JZ4U]

Weight: 155.8

Breakfast:

1 cup Kashi Cereal 150 cals 5g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 180 cals 5g protein

Snack #2

1 Kashi Bar 180 cals 9g protein

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Tri's

Behind-the-head Dumbell Raises

55# X 10
60# X 10
65# X 10
70# X 10

Skull Crushers SS Chest Press

75# X 10 - 10

Skull Crushers SS Chest Press SS Behind the head Extension

75# X 8 - 8 - 1 *yeah that was too much weight for that last superset
65# X 8 - 8 - 4
55# X 8 - 8 - 6

One Armed Tricep Rope Pull SS Dips

30# X 10 BW X 10
30# X 10 BW X 10
20# X 10 10# X 10

Tricep Grip Pulldown Bottom ROM SS Top ROM SS Full ROM

70# X 10 - 8 - 2
60# X 8 - 8 - 6
50# X 8 - 8 - 8

Bodyweight Dips SS Triangle Push-Ups

10 - 10
10 - 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

1 Lean Pocket 260 cals 13g protein
1 cup water

Dinner:

1 PB & J sandwich 320 cals 10g protein
1 Chicken Sausage Sandwich 230 cals 20g protein

Daily Nutritional Summary: 1640 cals 112g protein

[UF2JZ4U]

Weight: 155.4

5/16/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

Dunkin Donuts *damn catered meetings

1 boston kreme donut 270 cals 3g protein

Snack #2

1 granola bar 180 cals 5g protein

Lunch:

1 protein bar 330 cals 30g protein

Dinner:

Steak and Shake

1 Beef Taco Salad ~750 cals 30g protein
1 cup chili ~400 cals 10g protein

Daily Nutritional Summary: 2140 cals 95g protein

[SorsSalutis]

I think we need some pics. Just don't post those ones of you in the leopard thong. I had nightmares for a week after seeing those. :lol:

[psifactor]

I think we need some pics. Just don't post those ones of you in the leopard thong. I had nightmares for a week after seeing those. :lol:


no way!!....did Carlos really post a picture of himself in a leopard thong? That I have to see.

[UF2JZ4U]

I think we need some pics. Just don't post those ones of you in the leopard thong. I had nightmares for a week after seeing those. :lol:

Pictures of this better not ever emerge on the internet !!! LOL!!!

[UF2JZ4U]

Weight: 154.8

5/17/08

Breakfast:

3 chocolate chip pancakes w/syrup ~840 cals ~24g protein
2 cup milk 160 cals 16g protein

Dinner:

Michael & Vitos

1/2 12" White Pizza ~900 cals 40g protein

Daily Nutritional Summary: 1900 cals 80g protein

[UF2JZ4U]

Weight: 154.8

5/18/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Protein Bar 210 cals 14g protein

Lunch

Chicken Sausage Sandwich 360 cals 38g protein

Dinner:

Firehouse Subs

Large New York Steamer ~800 cals 50g protein

Daily Nutritional Summary: 1550 cals 119g protein

[UF2JZ4U]

Weight: 155.4

5/19/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout : Legs and Chest

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 10
225 X 15

Overhead Squat

95 X 10
120 X 10
95 X 10

Bench Press SS Inclined Dumbell Flys SS Inclined Dumbell Press

135# X 10 35# X 10 - 10
135# X 10 35# X 8 - 8
135# X 10 35# X 6 - 6 *holy hell this superset burns!

Pec Deck SS Chest Press Machine

60# X 10 70# X 10
70# X 10 80# X 10
90# X 10 90# X 10

Cable Cross SS Wide Stance Push Ups

30# / hand X 10 -10
40# / hand X 10 - 10
50# / hand X 10 - 10

Lunch:

1 Lean Pocket 260 cals 13g protein
1 Protein Bar 210 cals 14g protein

Dinner:

10 chicken nuggets 340 cals 40g protein
1 serving shells and cheese 360 cals 8g protein

Daily Nutritional Summary: 1790 cals 114g protein

[UF2JZ4U]

Weight: 154.6

5/20/08

Breakfast:

1 cup Kashi Cereal 150 cals 5g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water

Workout: Arms (Bi's and Tri's)

Preacher Curl:

75 X 10
80 X 10
85 X 6

Skull Crushers SS Chest Press

70# X 10 - 10
75# X 10 - 10
70# X 10 - 10

Bicep Cable Pull - Up

30# / hand X 10
40# / hand X 8
50# / hand X 6

Tricep Press Machine

130# X 10
145# X 10
160# X 10

Tricep Rope Pulldown SS Overhead bar tricep extension


70# X 10 - 10
80# X 10 - 10
90# X 10 - 10

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15
20 - 20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

Grilled Chicken Sandwich 280 cals 37g protein
1 cup water

Dinner:

Maggianos Takeout:

1/2 of a 1/2 order Shrimp and Angel pasta ~600 cals 20g protein
Four Cheese Ravioli ~800 cals 20g protein

Dessert:

Chilis

White Chocolate Lava Cake ~1000 cals 10g protein

Daily Nutritional Summary: 3560 cals 161g protein

[UF2JZ4U]

Weight: 155.8

5/21/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

15# 1 X10
20# 1 X10
25# 1 X10

Lunch:

1 Protein Bar 330 cals 30g protein
1 cup water

Dinner:

1 Chicken Breast 160 cals 28g protein
1 serving angel hair and alfredo ~ 500 cals 10g protein

Daily Nutritional Summary: 1630 cals 113g protein

[UF2JZ4U]

Weight: 155.8

5/22/08

Breakfast:

1 cup Kashi Cereal 150 cals 5g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Kashi Bar 180 cals 9g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water


Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 15
225 X 20
135 X 30 *incredibly sore after this

Leg Extension SS Seated Leg Curl

140 X 10 145 X 10
155 X 10 155 X 10
170 X 10 170 X 10

Leg Press

Wide Stance SS calf raises SS Narrow Stance

320# 10-20-10
310# 15-30-15
300# 20-40-20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Dinner

5 chicken nuggets 170 cals 13g protein
1 serving angel hair and alfredo ~ 500 cals 10g protein

Daily Nutritional Summary: 1810 cals 114g protein

[UF2JZ4U]

Weight: 155.4

5/23/08

Breakfast:

1 cup Kashi Cereal 140 cals 13g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

3 X 10

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

20# 1 X10
25# 1 X10
30# 1 X10 *this last set was quite challenging

Lunch

1 Graham Bar 190 cals 14g protein
1 Protein Bar 210 cals 14g protein
1 serving propel water 20 cals

Dinner

PF Changs

1 order brown rice 350 cals 7g protein
1 order Changs spicy chicken 930 cals 56g protein

Daily Nutritional Summary: 2290 cals 127g protein

[UF2JZ4U]

Weight: 155.8

5/24/08

Breakfast:

3 chocolate chip pancakes w/syrup ~840 cals ~24g protein
2 cup milk 160 cals 16g protein

Dinner:

Cafe Japon

1 Spicy Spider Roll ~ 800 cals 30g protein

Daily Nutritional Summary: 1800 cals 70g protein

[UF2JZ4U]

Weight: 155.4

5/25/08

Breakfast:

2 mini bagels 200 cals 8g protein
1 serving nutella 190 cals 2g protein
1 cup milk 80 cals 8g protein

Lunch

2 empanadas ~500 cals 10g protein

Dinner

Gallagher's Steakhouse

~ 9oz Porterhouse ~800 cals 60g protein
1/2 Au Gratin Potatoes ~500 cals 10g protein

Daily Nutritional Summary: 2270 cals 98g protein

[UF2JZ4U]

Weight: 155.8

5/26/08

Breakfast

1 granola bar 180 cals 5g protein
Lo Carb Monster 20 cals

Lunch/Dinner

Chili's

Skillet Queso and Salsa 1070 cals 38g protein

Dessert

Gumby's

1/2 Chocolate Dessert Pizza ~ 600 cals 10g protein

Daily Nutritional Summary: 1870 cals 53g protein

[UF2JZ4U]

Weight: 155.6

5/27/08

Breakfast

1 cup Kashi Cereal 150 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 granola bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack#2

1 protein bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water


Workout: Leg Day

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
345 X 5 NW X 10
315 X 15
225 X 20
7's Front Stance SS Regular Stance SS Back Stance
225 X 21


Leg Extension SS Seated Leg Curl

140 X 10 145 X 10
155 X 10 155 X 10
170 X 10 170 X 10 *struggled on last few

Leg Press

Wide Stance SS calf raises SS Narrow Stance

320# 10-20-10
310# 15-30-15
300# 20-40-20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 260 cals 13g protein
1 cup water

Dinner

2 breaded chickens 280 cals 26g protein
2 oz wheat pasta 180 cals 6g protein
1/2 cup tomatoe sauce 90cals 2g protein
1 serving cheese 80 cals 4g protein

Daily Nutritional Summary: 1770 cals 129g protein

[UF2JZ4U]

Weight: 155.4

5/28/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2

1 protein bar 210 cals 14g protein
LoCarb Monster 10 cals

Workout: Chest/BIs

Bench Press: (smiths)

135 X 10 *realize very quickly that my shoulder is still not 100%, decide to take it easy
165 X 10
155 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21 X 2


Preacher Curl:

75 X 10
80 X 10
75 X 10

Inclined Chest Press Machine:

175 X 10
190 X 10
175 X 10

Standing Bar Curls:

75# X 10
65# X 10
55# X 10

Inclined Dumbell Flys:

30#/hand X 10
35#/hand X 10
40#/hand X 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 protein bar 210 cals 14g protein
1 cup water

Dinner:

3oz wheat pasta 270 cals 12g protein
1 cup tomato and basil sauce 120 cals
12oz Ground Turkey 480 cals 66g protein

Daily Nutritional Summary: 1960 cals 173g protein

[cagalindo]

HOW MUCH MONEY DO YOU SPEND ON FOOD DAILY? ABOUT?


thanks in advanced



ps: are u bulking or wat?
i think u need more calories than under 2k
im 165 6'0 tryin to bulk

[UF2JZ4U]

HOW MUCH MONEY DO YOU SPEND ON FOOD DAILY? ABOUT?


thanks in advanced



ps: are u bulking or wat?
i think u need more calories than under 2k
im 165 6'0 tryin to bulk

A lot of the food I eat I buy in bulk at Sam's Club.

5lb bag of whey (lasts me about 1 1/2 months) $35
24 pack of Monster Energy drinks (I need the caffeine to get me through the day, and some caffeine in your diet has been shown to have benefits) $30
24 count of Protein Bars $20
24 count of Kashi Bars $20
5lb bag of tyson grilled chicken $15
5lb bag of tyson breaded chicken $15

Then on a weekly basis

1 gallon skim milk $4
1 loaf of bread $4
1 package of pasta $3
1 pasta suace $3
Box of rice $2
Can of Beans $1
1 box of Cereal $3

So on a monthly basis $135 staples and weekly $20 staples. so roughly $215 a month, which I account for 20 days (m-f i stay on my diet) weekends I have my cheat meals.

So it comes out to about 10.75/day to eat healthy M-F.

I am not trying to bulk, my goal is to be as strong as I can, while leaning down. Essentially weigh the least but lift the most.

Hope this helps!

[UF2JZ4U]

Weight: 155.2

5/29/08

Breakfast

1 cup Kashi Cereal 150 cals 4g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 granola bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

2 X 15

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

20# 1 X10
25# 1 X10
30# 1 X10

Lunch

1 Lean Pocket 260 cals 13g protein

Snack #3

1 graham bar 190 cals 14g protein

Dinner

2 breaded chickens 280 cals 26g protein
1 cup black beans 230 cals 8g protein
1 serving cheese 100 cals 8g protein

Snack #4

1 granola bar 180 cals 5g protein
2 serving propel water 40 cals

Daily Nutritional Summary: 1770 cals 88g protein

[UF2JZ4U]

Weight: 155.4

5/30/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Kashi Bar 170 cals 8g protein
LoCarb Monster 10 cals

Snack #2

1 banana 100 cals 1g protein
LoCarb Monster 10 cals

Snack #3

1 protein bar 210 cals 14g protein
1 Serving Propel 20 cals

Snack #4

1 Kashi Bar 180 cals 9g protein
1 Serving Propel 20 cals

Snack #5

1/2 PB & Banana Sandwich 200 cals 10g protein

Daily Nutritional Summary: 1140 cals 55g protein

[cagalindo]

thanks for the info!

[99YellowStang]

ugh im just hungry from looking at your food consumption, especially the one where you had 3 pancakes and then 1 sushi roll...forget that...lol

[UF2JZ4U]

Weight: 154.8

5/31/08

Breakfast

Dunkin Donuts

1 Bavarian Creme 250 cals 4g protein
1 Sour Creme Donut 290 cals 4g protein
1 French Cruller 150 cals 2g protein
1 cup milk 80 cals 8g protein

Snack #1

1 granola bar 180 cals 5g protein

Dinner

Ruby Tuesday

Triple Prime Burger 800 cals 50g protein

Daily Nutritional Summary: 1750 cals 73g protein

[UF2JZ4U]

Weight: 154.6

6/1/08

Breakfast:

2 mini bagels 200 cals 8g protein
1 serving nutella 190 cals 2g protein
1 cup milk 80 cals 8g protein

Lunch

1 oz pasta 90 cals 2g protein
4oz turkey 160 cals 20g protein
1/2 cup tomato sauce 60 cals 4g protein
1 serving cheese 80 cals 4g protein

Dinner:

Tijuana Flats

Chicken Chimichanga Power Lite ~ 500 cals 20g protein
rice and beans ~300 cals 10g protein
chips and sauce ~ 150 cals 4g protein

Daily Nutritional Summary: 1810 cals 82g protein

[UF2JZ4U]

Weight: 154.6

6/2/08

Breakfast

1 cup kashi cereal 160 cals 15g protein
1/2 cup milk 40 cals 4 g protein

Snack #1

1 granola bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2

1 protein bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water


Workout: Leg Day

*Did today with No Gloves and No Belt

Squat

Weighted SS No Weight (Smiths Machine)

Bar X 10 NW X 10
135 X 10 NW X10
225 X 10 NW X 10
315 X 10 NW X 10
315 X 15
225 X 20
7's Front Stance SS Regular Stance SS Back Stance
225 X 21


Leg Extension SS Seated Leg Curl

140 X 10 145 X 10
155 X 10 155 X 10
170 X 10 170 X 10 *always struggle on last few in these, about after #7

Leg Press

Wide Stance SS calf raises SS Narrow Stance

320# 10-20-10
310# 15-30-15
300# 20-40-20

Overhead Squat

Bar X 20
75# X 10 *realized here that my shoulders are still not 100%, once again taking it easy here
Bar X 20

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch

1 Lean Pocket 240 cals 10g protein
1 cup water

Dinner:

1 serving corn 80 cals 3g protein
7 chicken nuggets ~250 cals 30g protein
1 serving cheese 80 cals 4g protein
1/2 serving pasta 90 cals 2g protein

Snack #3

1 granola bar 180 cals 5g protein
1 serving propel 20 cals

Daily Nutritional Summary: 1830 cals 138g protein

[UF2JZ4U]

Weight: 154.2

6/3/08

Breakfast:

2 Kashi Waffles 170 cals 9g protein
1/4 cup Sugar Free Syrup 30 cals
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Cereal Bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2

1 protein bar 210 cals 14g protein
LoCarb Monster 10 cals

Workout: Chest/BIs

Bench Press: (smiths)

Bar X 10
135 X 10
185 X 5
165 X 10
155 X 10
7's : 7 bottom half ROM SS 7 top half ROM SS 7 full ROM
135 X 21


Preacher Curl:

75 X 10
75 X 10
75 X 10
75 X 8
75 X 6

Raised Chest Press Machine:

110 X 10
130 X 10
150 X 10

Standing Bar Curls:

75# X 10
75# X 10

Inclined Dumbell Flys SS Inclined Dumbell Press

35#/hand X 10 - 10 X 2
40#/hand X 10 - 10

Post Workout

2 scoops whey 240 cals 46g protein
1 cup water

Lunch:

PB&J Sandwich 320 cals 10g protein

Dinner:

Bostons

4 slices Tuscan Pizza 960 cals 52g protein

Daily Nutritional Summary: 2130 cals 145g protein

[UF2JZ4U]

Weight: 154.0

6/4/08

Breakfast:

1 cup K cereal 200 cals 3g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1:

1 Kashi Bar 150 cals 8g protein

Workout: Cardio / Abs

Medium Intensity

Treadmill Max Incline lvl4.4 10 mins

Hanging Leg Raises

2 X 15

Bicycles

2 X 20

Vertical Crunches

2 X 15

Seated Incline Overhead Leg Raises

2 X 15

Decline Situps

20# 1 X10
25# 1 X10
30# 1 X10

Lunch:

Chick - Fil - A

Chicken Sandwich 380 cals 28g protein
1 order small fry 280 cals 3g protein

Dinner:

Bennigans

Monte Cristo Panini ~700 cals 30g protein
Baked Potato Soup ~400 cals 5g protein

Daily Nutritional Summary: 2150 cals 81g protein

[UF2JZ4U]

Weight: Unknown

Lunch/Dinner:

Sonny's

All you can eat Chicken and Pork ~1400 cals 120g protein
Mac and Cheese 400 cals 15g protein

Daily Nutritional Summary: 1800 cals 135g protein

[UF2JZ4U]

Weight: 154.8

6/6/08

Breakfast

1 cup Kashi cereal 200 cals 9g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

Cereal bar 140 cals 10g protein
LoCarb Monster 10 cals

Snack #2

Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Weight: 154.6

5/20/08

Breakfast:

1 cup Kashi Cereal 150 cals 5g protein
1/2 cup skim milk 40 cals 4g protein

Snack #1

1 Granola Bar 180 cals 5g protein
LoCarb Monster 10 cals

Snack #2

1 Protein Bar 210 cals 14g protein
LoCarb Monster 10 cals

Pre-Workout

1 scoop NO/Creatine 40 cals
1/2 cup of water


Workout : Tri's

Behind-the-head Dumbell Raises

55# X 10
60# X 10
65# X 10
70# X 10

Tricep Press Machine

130# X 10
145# X 10
160# X 10


Skull Crushers SS Chest Press

65# X 10 - 10
75# X 10 - 10 X 2

Bodyweight Dips SS Triangle Push-Ups

10 - 10
15 - 15