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Post by Tim Wescott on Mar 5, 2005 14:02:41 GMT -5
3/5/05
Meal#1: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein sm. seving of peppers 10 oz. water
Meal#2: 10 oz. skinless chicken breast/70 grams of protein 1 cup brown rice 10oz. water
Meal#3: 1 can water packed tuna/33 grams of protein 12 oz. water
Meal#4: 8 oz. skinless chicken breast/56 grams of protein salad (fat-free,low-sugar dresing) 10 oz. water
Meal#5: Whey protein shake in water/44 grams of protein 2 rice cakes/2 tbsp. of peanut butter
Meal#6: 1 can water packed tuna/33 grams of protein 12 oz. water
Total protein = 264 grams!!
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Post by Tim Wescott on Mar 6, 2005 12:27:35 GMT -5
3/6/05
Meal#1: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein sm. seving of peppers 10 oz. water
Meal#2: 1 can tuna/33 grams of protein 12 oz. water
Meal#3: Whey protein drink in water/44 grams of protein 2 rice cakes with 2 level Tbsp. peanut butter with sugar -free jelly
Meal#4: 6 oz. 90% lean hamburger/50 grams of protein med. baked potato 10 oz. water
Meal#5: 10 oz. skinless chicken breast/70 grams of protein salad (low-fat dressing) 10 oz. water
Meal#6: Whey shake in water/22 grams of protein
Total protein for the day= 250 grams
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Post by Tim Wescott on Mar 7, 2005 12:31:09 GMT -5
3/7/05 Meal#1: Pre-Workout: Whey shake in water/22 grams of protein Meal#2: Post-Workout: Whey shake in water/44 grams of protein Dextrose/36 grams of carbs Meal#3: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein sm. seving of peppers 1/2 cup of oatmeal (plain with sweetener) 10 oz. water Meal#4: 10 oz. skinless chicken breast/70 grams of protein 1/2 cup brown rice salad 10 oz. water Meal#5: 6 oz. 90% lean hamburger/50 grams of protein 1/2 cup brown rice 10 oz. water Meal#6: 1 can tuna/33 grams of protein 10 oz. water Total protein= 250 grams!! :Blues Brothers:
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Post by Tim Wescott on Mar 7, 2005 13:01:37 GMT -5
Well,the first 4 weeks of the 20 week diet ended last night..............I started at 188 pounds, and have lost 5 pounds in the 4 weeks time......that`s 1 1/4 pounds a week, which is perfect at this point in time!! I don`t want to lose too fast ,as today starts the 16 week point, and that is usually how much time I normally take to diet down..................losing the 5 pounds, is just 5 pounds I do not have to worry about for 16 more weeks,and I think it was smart to start at 20 weeks out, as I want to do less cardio, as I think it causes me to lose too much size............. especially in one of my weak points ..............quads ,which I cannot afford............I want the diet and training to accomplish the brunt of the fat-loss workload.............although I will increase cardio as I go on in the diet, but so far, the 4 - 20 minute sessions on the inclined treadmill,just walking at a good pace, is working just fine. Went shopping Saturday to re-up on food for the diet........this is what I have: $120.00 worth of skinless chicken breasts 43 cans of tuna 13 boxes of Success brown rice-4 bags per box 4 huge cans of pepper strips,that I use in my eggwhites 2-5 pound bags of potatoes bunch-o-yams ;D 5 bags of prepared salad greens tomatoes onions peppers 6 big cannisters of oatmeal 2 sm.cannisters of oatmeal 3 bottle of "I Can`t Beleive It`s Not Butter" spray 6 cans of Pam cooking spray 21 dozen large eggs assorted packages of steaks and 90% lean hamburger assorted packages of fish 5 boxes Sweet & Low 3 pkgs. rice cakes 1 jar sugar-free jelly 1 jar natural peanut butter fat-free ,low-sugar salad dressing light salad dressing 4 bottles of sugar-free maple syrup suger-free Jello If I forgot some stuff,which I know I did,I`ll add it on later............I`m good to go,let the games begin!! As I go along, I will eat smaller portions,more meals,and less protein......at times.......as I lose weight, 200 grams a day will be more commonplace, but not set in stone, as I like to mix things up so the body never adjusts..........at 200 grams, that`s still a little over a gram per pound of bodyweight,and of course.my weight will be dropping also. More to come........still haven`t measured my waist......in the morning, all I think about is diving into my coffee........I`ll try to remember it, as well as bodyfat% tomorrow!!
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Post by macattack on Mar 7, 2005 19:50:41 GMT -5
Sounds Yummy NOTYou growing fins and feathers yet LOLOLOLOL just teasin Tim
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Post by Tim Wescott on Mar 7, 2005 20:08:39 GMT -5
Sounds Yummy NOTYou growing fins and feathers yet LOLOLOLOL just teasin Tim It`not bad yet Mac......key word being yet!! :Funky Chicken: 16 more weeks to go,and it will get stricter over time......ask me then!!
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Post by Tim Wescott on Mar 8, 2005 12:03:17 GMT -5
3/8/05
Meal#1: Pre-Workout: Whey shake in water/22 grams of protein
Meal#2: Post-Workout: Whey shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein sm. seving of peppers 1/2 cup of oatmeal (plain with sweetener) 10 oz. water
Meal#4: 10 oz. skinless chicken breast/70 grams of protein 1 cup brown rice salad (low-fat dressing) 10 oz. water
Meal#5: 9 oz. skinless chicken breast/63 grams of protein med. baked potato 10 oz. water
Meal#6: 1 can water packed tuna/33 grams of protein salad (light dressing) 10 oz. water
Total protein = 261 grams! :Homer Doh:
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Post by Tim Wescott on Mar 9, 2005 10:45:53 GMT -5
3/9/05
I`m gonna` try to slowly eat a little more food, as I do not want to lose weight too fast.
I normally do not count or worry about calories,as I much prefer to keep an eye on my macros instead.........making sure protein is high,carbs are kind of moderate........ at most times,and fats are kept low.........added fats,that is,as I feel I get enough fat from the diet alone, and I do not add addditional fat in the form of oils or flaxseed etc. etc.
I`ll add a bit of food here and there in the form of more beef per week,peanut butter,an extra whole egg or two,rice cakes,etc., just to increase calories a bit......hard to increase cal count when everything is so light,but I have to do it,although my appetite sucks, and I am finding it tough to eat as much as I am presently eating as it is.
I`ll add any little amount slowly just to get cals a bit higher.
Meal#1: 8 egg whites/24 gms. of protein 2 whole eggs/12 gms. of protein 1/2 cup red & green pepper strips 1/2 cup of oatmeal 1Tbsp. peanut butter/3 gms. of protein 10 oz. water
Meal#2: Pre-Workout: 1 can tuna/33 gms. of protein 12 0z. water
Meal#3: Post-Workout: Whey shake in water/44 gms. of protein Dextrose/36 gms. of carbs
Meal#4: 6 oz. 90% lean hamburger/50 grams of protein med. baked potato salad (light dressing) 10 oz. water
Meal#5: 6 oz. 90% lean hamburger/50 grams of protein med. baked potato 10 oz. water
Meal#6: 1 can tuna/33 gms. of protein 1Tbsp. peanut butter/3 gms. of protein 10 oz. water
Total protein= 252 grams! :Goaline Dance:
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Post by Tim Wescott on Mar 10, 2005 9:05:15 GMT -5
3/10/05
Meal#1: Pre-Workout: Whey shake in water/22 grams of protein
Meal#2: Post-Workout: Whey shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 8 egg whites/24 grams of protein 2 whole egg/12 grams of protein sm. seving of pepper strips 1 cup of oatmeal (plain with sweetener) 10 oz. water
Meal#4: 10 oz. skinless chicken breast/70 grams of protein 1/2 cup brown rice lg. salad (lettuce,tomato,cucumber,light dressing) 10 oz. water
Meal#5: 8 oz. skinless chicken breast/56 grams of protein 1/2 cup brown rice 10 oz. water
Meal#6: 1 can tuna/33 grams of protein 1 Tbsp. peanut butter/3 grams of protein 10 oz. water
Total protein = 253 grams!! :Blues Brothers: :Bravo:
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Post by Tim Wescott on Mar 11, 2005 12:08:29 GMT -5
3/11/05
Meal#1: Pre-Workout: Whey shake in water/22 grams of protein
Meal#2: Post-Workout: Whey shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 8 egg whites/24 grams of protein 2 whole egg/12 grams of protein sm. seving of peppers 1 cup of oatmeal (plain with sweetener) 10 oz. water
Meal#4: 9 oz. skinless chicken breast/63 grams of protein 1/2 cup brown rice 10oz. water
Meal#5: 6 oz. 90% lean hamburger/50 grams of protein lg. baked potato 10 oz. water
Meal#6: 1 can tuna/33 gms. of protein 1Tbsp. peanut butter/3 gms. of protein 10 oz. water
Total protein = 250 grams
SNACK: 2 rice cakes sm. amount of peanut butter with sm. amount of SF jelly
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Post by Mrbig7 on Mar 11, 2005 22:10:27 GMT -5
Ok Tim, I have another question. Do you try to eat the same amount of protein, carbs, etc.. on your NONworkout days as you do on the days you workout?
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Post by Tim Wescott on Mar 11, 2005 23:34:35 GMT -5
Protein.....yes,I try to stay between 200-300 grams........usually around 250 or so,regardless of whether I`m training that particular day.
I only hit 300 occasionally ,as it`s pretty high for me and it`s also a lot of food for me when dieting.
Carbs........it varies,if I`m carb cycling, which I will begin doing soon,I go 3 low days ,followed by two higher days,regardless of if I`m training that day or not.......no days are really excessively high though,except for an occasional carb up type day,if I think I need it,which will be much higher than a normal high carb day for me.
I also manipulte carbs according to how I look, and how I am progressing in the fat loss department.
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Post by Tim Wescott on Mar 12, 2005 10:12:40 GMT -5
3/12/05
Gonna` cut down the complex carbs for the next two days and eat more salads and veggies in their place.
Also,I`m upping my cardio from 4-20 minute session a week,to 4-30 minute sessions.......still only walking on an inclined treadmill.
Will start cycling my carbs in a week or two,depending on how I look and will also throw in some HIIT cardio alternated with the slow cardio in a few weeks.
Meal#1: 8 egg whites/24 gms. protein 2 whole eggs/12 gms. protein sm. serving pepper strips 10 oz. water
Meal #2: 8 oz. 99% ground turkey breast/56 grams of protein salad (light dressing) 10 oz. water
Meal#3: 1 can water packed tuna/33 gms. of protein 16 oz. water
Meal#4: 6 oz. 90 % lean hamburger/50 gms. of protein salad (light dressing) 10 oz. water
Meal#5: Whey shake in water/30 gms. of protein
Meal#6: 1 can water packed tuna/33 gms. of protein salad (light dressing)
Snack: 2 rice cakes with a tiny bit of peanut butter........less than a Tbsp. just for taste.
Total protein = 248 grams!!
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Post by Tim Wescott on Mar 12, 2005 10:55:48 GMT -5
I have a little less than 10 weeks to get into condition for my first contest....................the Iron Man Classic in Syracuse NY, put on by IFBB pro Jeremy Freeman. When I did this contest in 2003,I did both the open middleweight,and the Over-40 divisions....12 guys in each class. I failed to place in the Masters,and squeezed into 5th. place in the Open. No biggie,except no one was in contest condition,except three other people in both classes. I hate to sound like sour grapes,but the guy who placed 4th. in the open,looked like he had dieted on donuts........no cuts whatsoever,no vasculrity,no abs,and honestly looked to be about 12 weeks out from the contest. I hope to be a bit bigger,and while my main goal is to be in my best shape ever in Pittsburgh,for the Masters Nationals,if I am a bit heavier,with less cuts in Syracuse,I may fare better. Of course,I can do a lot in 10 weeks,and I will not lower my standards of what I think condition should look like,but I hope to peak in July. That being said,I am still going for a shredded look at the Iron Man.........let the judges give the trophy to a fat man if they want,I`m competing against myself in all actuality anyway............................the politics in this sport suck!! I do not mind getting beat if the guy who beats me doesn`t look like a candidate for Jenny Craig!
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Post by Tim Wescott on Mar 12, 2005 12:05:00 GMT -5
Just got off the phone with Jeremy Freeman,and he says if you get your entry form in by April 27th., a company that sponsors the contest, pays for your entry fee.........both the Open and Masters classses!! :Goaline Dance:
Can`t ask for much more than that other than first place!! :Trophy: ;D
This is good news for me................ doing 3 shows can get expensive......I`m psyched!! :Rocker Dude:
Time to step things up a bit. :The Wave:
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Post by Tim Wescott on Mar 13, 2005 12:37:26 GMT -5
3/13/05
Meal#1: 8 egg whites/24 gms. of protein 2 whole eggs/12 gms. of protein sm. serving of pepper strips mixed in 12 oz. water
Meal#2: 8 oz. skinless chicken breast/56 gms. of protein 1/2 cup brown rice (only complex carbs for the day) salad (light dressing) 10 oz. water
Meal #3: 8 oz. skinless chicken breast/56 gms. of protein salad (light dressing) 10 oz. water
Meal#4: Whey protein shake in water/30 gms. of protein
Meal#5: 1 can water packed tuna/33 gms. of protein 10 oz. water
Meal#6: Whey protein shake in water/22 grams
Total protein = 233 grams.
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Post by Tim Wescott on Mar 14, 2005 9:34:01 GMT -5
3/14/05 Making a few changes in my plan here.......I have just under 10 weeks to get ready for Syracuse, so I am going to start carb cycling today. It will look like this over the course of 5 days, and will be approximate amounts taken in ,on some days............but as close as possible of course, to make it effective.................as long as I stay under the allotted amount by a bit or hit it on the head,it`s OK.......if I go over........not good!! It may take a while to get this down pat as it`s been a while since I`ve implemented it. Day-1:150 grams Day-2:100 grams Day-3: 50 grams Day-4:125 grams Day-5:175-200 grams repeat and tweak if necessary!! Also ,starting Tuesday, it`s 30 minutes of cardio ........still on the treadmill, but I will also do 20 minutes of HIIT cardio on the elptical machine along with ab work, on Saturday mornings. Another tweak is to cut down on the portion size of the protein foods I am eating, except for Whey shakes which will remain the same. I`ll try to get 200-225 grams, as opposed to the 250-265 grams or more, that I have been eating................I do not feel I need as much, since I am always taking over a gram per pound of bodyweight,and I am,or should be losing weight/fat anyway,which lowers my weight slowly but steadily..........again,hopefully. If I average around 35 gs. of protein per meal,that comes to 210 gms. which will be just fine............200 stays as my minimum amount though. Meal#1: Pre-Workout Whey shake in water/22 gms protein Meal#2: Post-Workout Whey shake in water/44 gms. protein Dextrose/36 gms. carbs Meal#3: 10 egg whites/30 gms. protein (taking out 1 whole egg for now+adding 1 white) 1 whole egg/6 gms. protein 1/4 cup pepper strips 1/2 cup oatmeal/26 gms. carbs 12 oz. water Meal#4: 8 oz. skinless chicken breast/56 gms. protein 1/2 cup brown rice/33 gms. carbs salad (with lemon juice) 10 oz. water Meal#5: 7 oz. skinless chicken breast/49 gms. protein 1/2 cup brown rice/33 gms. carbs 10 oz. water Meal#6: 1 can tuna/33 gms. protein salad (light-dressing) Total protein = 237 (gotta` go just a tad lower) Total Carbs = 130 (needed to go just a git higher for today,but not bad) I`ll get in the groove soon,but as long as my carbs are where I want them,or a bit lower,I won`t sweat it.
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Post by Tim Wescott on Mar 15, 2005 10:05:29 GMT -5
3/15/05
Training just a bit later than usual today.
Had to order some more dextrose as I ran out yesterday......so it`s rice cakes post-workout until it arrives.
Meal#1: 9 egg whites/27 gms. protein 1 whole egg/6 gms. protein sm. amt. pepper strips thrown in eggs 1/2 cup oatmeal/26 gms. carbs 10 oz. water
Meal#2: Pre-Workout: Whey shake in water/22 gms. protein
Meal#3: Post-Workout: Whey shake in water/44 gms. protein 2 rice cakes/ 22 gms. carbs
Meal#4: 8 oz. skinless chicken breast/56 gms. protein 1/2 cup brown rice/33 gms. carbs salad Tbsp. light dressing) 10 oz. water
Meal#5: 6 oz. skinless chicken breast/42 gms. protein tomato slices (plain) 10 oz. water
Meal#6: 1 can tuna/33 gms. protein 12 oz. water
Total protein = 230 grams.
Total carbs = 82 grams......pretty close!!
Down to 50 grams tomorrow then I may even go to zero carbs for 2-3 days instead of having 2 higher carb days......gotta` try to jumpstart the fat burning process just a little.
I`ll be doing a total of 70 more minutes of cardio per week now with the increase so this should help immensely.......I feel/look a little behind where I would rather be at right now.
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Post by Mrbig7 on Mar 16, 2005 0:34:59 GMT -5
This is starting to get exciting Tim.. Keep it going!
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Post by Tim Wescott on Mar 16, 2005 8:19:11 GMT -5
This is starting to get exciting Tim.. Keep it going! Exciting? ? You are a twisted man Terry.........3 days at zero carbs is not exciting!! ;D
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