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Post by mrky03 on Oct 12, 2006 15:20:49 GMT -5
Ok, Tim inspired me to start an off season diet journal to keep me from getting fat!
The goal is to add lean mass with a minimum of fat gain! Isn't that what we all want?
This week has been a little off the overall eating plan that I have in mind because I've just came off 18 weeks of dieting! I've gained about 8lbs. since Sat. lots of water retention! Time to get this under control.
Breckfast 10 egg whites 1 yolk 2 Vans wheat free waffles/spray butter/sugerfree syrup coffee
mid morning 1 cup lowfat cottage cheese/1cup light strawberry yogurt diet mountaindew
Lunch 8 oz. chicken breast/taco seasoning one piece low carb flat bread 2 1/2 cups green beans/spray butter diet pepsi
mid afternoon 2 tbsp. almond butter mixed with one scoop whey one banana
dinner chili, plan to eat two bowls!( Hey give me a break I've been on a diet!)lol
Hopefully this journal will help me to stay on track!
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Post by Tim Wescott on Oct 12, 2006 17:50:36 GMT -5
Well Joel,you had to go and do it...now I have to clean up my diet to look remotely dedicated next to your journal!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Good stuff, and looking forward to following it.
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Post by Hoopie on Oct 12, 2006 22:27:04 GMT -5
WOW reading that made me hungry! Cravings are killing me right now. I want peanut butter so bad i think i can constantly smell it. Chilli sounds good also about now.
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Post by mrky03 on Oct 13, 2006 13:53:36 GMT -5
I hear ya hoopie! I'm trying to keep things under control so I won't have to diet so hard in the future!
Tim, keeping this journal will keep me honest! I have to be held accountable for what I eat or I'll just go on binges!
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Post by mrky03 on Oct 13, 2006 13:58:19 GMT -5
Breakfast 10 egg whites 1egg yolk 2 wheat free waffles/spray butter/sugar free syrup coffee
mid morning 6 oz. tuna one bannana diet mountaindew
lunch 2 five oz. burgers 2 slices american cheese 2 1/2 cups green beans/spray butter
mid afternoon 2 tbsp. almond butter 1 scoop whey protein 1 banana
dinner Went out to a local steakhouse (Texas Outlaws BBQ) 8oz. sirloin/mushrooms/onions sweet potato house salad/ranch dressing two rolls (couldn't resist)
snack bowl of icecream!
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Post by mrky03 on Oct 14, 2006 8:06:44 GMT -5
Okay today is supposed to be my cheat day, but since I havn't been that strict with my eating this week I'm not going to go too crazy! Maybe pizza for dinner!
breakfast 10 egg whites/one yolk 2 wheat free waffles/smart balance margerine/sugar free syrup coffee
mid morning one cup cottage cheese one cup light strawberry yogurt diet mountain dew
lunch 2 bowls chile tortilla chips
pre workout csm
post workout csm 50grams whey 75grams dextrose
dinner 1/2 large deluxe pizza! icecream! 1cup
Saturdays are my designated cheat day so for the next six days I have to be good! ;D
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Post by hossjob on Oct 14, 2006 9:09:47 GMT -5
Almond butter? ALMOND BUTTER? Are you kdding me? I'm mad at you right now. I LOVE almond butter. LOVE LOVE LOVE IT! Joel, I'm going to do the same as you and Tim, I've already decided.
BTW, Chili, you can make Chili that's actually not bad for you during off season. Use extra lean beef, no sugar added, more beef than normal and make it high protein lower carb. Nothing wrong with that!
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Post by mrky03 on Oct 14, 2006 10:05:15 GMT -5
Good idea Kyle, I'm really going to keep my body fat down this year. I think thats a big key to getting into contest shape when you start dieting for a show. Keeping this journal is going to make me more conscious of what I eat! Good idea TIM! ;D
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Post by mrky03 on Oct 15, 2006 18:28:57 GMT -5
Slept late, got up around 9:00am took some csm and did max ot cardio 16min. 206cal. burn.
breakfast 1 scoop whey 8 egg whites 2 yolks one serving oatmeal
lunch grilled chicken salad 3 inches of my wife's sub sandwich (couldn't let it go to waste!)
dinner buffalo burger/jack cheese/nonfat sour cream/bun mashed sweet potatoes (these were more like a desert than anything else only ate about half of them) cornbread/butter
Today's eating was thrown off because we went to visit my daughter at college and ended up eating out twice and getting back home late. Ate dinner at a place called Montana Grill, it was pretty good but don't get the mashed sweet potatoes!
I'll be back on schedule this week, gonna stay pretty tight until Saturday!
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Post by mrky03 on Oct 16, 2006 17:03:08 GMT -5
breakfast 10 egg whites/1 yolk one serving oatmeal
midmorning six oz. tuna small apple
lunch 10 oz. lean ground beef 3 cups green beans/spray butter
pre workout csm
post workout csm 50 grams whey isolate 100 grams dextrose
dinner six inch roasted chicken sub 7 oz. sweet potato
snack
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Post by RUBICON19 on Oct 16, 2006 20:13:24 GMT -5
How much cardio do you plan to throw in during your off season? I walk my dog 4-5 miles a day, but was thinking of doing HIT cardio 2-3 days per week on OFF training days? Thoughts??
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Post by Tim Wescott on Oct 16, 2006 21:12:11 GMT -5
breakfast 10 egg whites/1 yolk one serving oatmeal midmorning six oz. tuna small apple lunch 10 oz. lean ground beef 3 cups green beans/spray butter pre workout csm post workout csm 50 grams whey isolate 100 grams dextrose dinner six inch roasted chicken sub 7 oz. sweet potato snack How in the hell are you gonna` gain any size from eating like this........where`s the cookies,cake,pancakes,ice cream,donuts,and other assorted treats?? Some people................GEEZ! ;D Wish I was that discipliuned Joel.........good stuff buddy. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrky03 on Oct 17, 2006 14:55:26 GMT -5
Lol! Tim, I felt like I was cheating when I ate that sub last night! Sereously though I need to figure out my optimum calorie intake to gain lean mass on. It seems like I've always taken in too much or too little!
breakfast 10 egg whites one yolk two wheat free waffles/spray butter/sugar free syrup coffee
mid morning six oz. tuna diet pepsi
lunch 10 oz. lean ground beef 3 cups green beans
afternoon 2 tbsp. almond butter one scoop whey protein half cup granola/milk
dinner chicken breast/taco seasoning 8 oz. 1/2 cup black beans 1 cup brown rice salsa/tortilla chips (too many)
snack Weight Watchers ice cream bar
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Post by mrky03 on Oct 18, 2006 19:03:42 GMT -5
Wow guys I stepped on the scale at the gym this afternoon and I've only gained 6lbs. since my show! And that includes water weight. I think my metabolism has finally kicked in to gear! I'm going to increase calories slowly to try to gain lean mass, I want to keep my abs and lower back muscles visible! ;D
breakfast 10 egg whites one yolk one serving oatmeal coffee
mid morning 6 oz. tuna small apple diet Pepsi
lunch 10 oz. lean ground beef 7 oz. sweet potato/smart squeeze margarine diet Pepsi
pre workout csm
post workout csm 50gr. whey isolate 75gr. dextrose
dinner Chinese take out! chicken with garlic sauce Mongolian beef white rice I ate probably about a quart of the chicken and beef and about a container of rice! I'm stuffed
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Post by mrky03 on Oct 19, 2006 15:14:35 GMT -5
Randy, I am planning on doing cardio at least three times a week HIT style.
Breakfast 10 egg whites/2 yolks one serving oatmeal coffee csm
mid morning 6 oz. tuna one small apple diet mountain dew
lunch 10 oz. ground beef 7 oz. sweet potato/smart sqeese margerine diet pepsi
afternoon protein bar 2 tbsp. almond butter/one scoop whey isolate
dinner 1/3 lb. hamburger salad/ranch dressing
snack one cup cottage cheese one cup light strawberry yogurt
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Post by gti steve on Oct 20, 2006 10:41:18 GMT -5
wats on the meal plan today?!!?!
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Post by mrky03 on Oct 20, 2006 15:58:59 GMT -5
Lets see Steve, I took a day off from work which means I slept later and worked out earlier so that kinda throws me off my normal eating pattern!
Breakfast csm 1 serving muscle milk 16 oz. skim milk
post workout csm 50gr. whey isolate 75gr. dextrose
lunch (Applebees) 9 oz. sirloin mashed potatoes streamed broccoli bread
mid afternoon Parrillo protein bar
dinner rotisserie chicken baked potato 3 cups salad/ranch dressing green beans diet pepsi
snack
still weigh the same 201lbs.
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Post by RUBICON19 on Oct 20, 2006 22:05:18 GMT -5
rotisserie chicken..... YUM!!
#aeatachicken9xi#
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Post by mrky03 on Oct 22, 2006 8:37:22 GMT -5
Saturday's menu.....
I was at the NPC Kentucky Bodybuilding Championships all day so it threw off my eating somewhat. Since it was my junk out day I was a little loose with my eating.
breakfast 10 egg whites 2 yolks 1 serving oatmeal
midmorning protein bar
late lunch (TGI Friday's) steak fajitas apple pie ala mode! ;D
evening protein bar
late night meal 1cup cottage cheese 1 cup yogurt waffles/smart spread/sugar free syrup
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Post by mrky03 on Oct 22, 2006 8:40:59 GMT -5
late breakfast 10 egg whites 2 yolks 1 serving oatmeal
lunch 10oz. sirloin 2cups green beans
dinner (Tina cooked!) roasted pork tenderloin mashed potatoes green beans/cooked with bacon! rolls
Sometimes I get thrown off my eating patterns on the weekend. I'm going to be good this week so I can earn a cheat day next Saturday! ;D
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