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Post by Mrbig7 on Oct 17, 2005 7:11:24 GMT -5
Friday Oct 14
Cardio(0500) Treadmill/45 min/6% incline/3.5mph/2.63mi
Meal 1(0630) 2sc IDS whey protein isolate 1/2cp oats 2pkts splenda 1tsp cinnamon 5g glutamine 5g creatine
Meal 2(0930) 10 large egg whites 1/2cp oats 20kts splenda 1tsp cinnamon 1tbs salsa
Meal 3(1300) 7oz chicken breast 1/2cp brown rice 1oz peanuts
Meal 4(1530) 6oz cn tuna 1cp broccoli 1oz peanuts
daily calories-1645/protein-184g
**no workout-rest day**
Saturday 10/15/05
**weighed in at 209lbs, so only lost 1lb this week. Not too worried about the weight loss at this point, b/c my waist is steadily coming down(1/2 smaller this week) and I'm looking leaner as well... **
**no diet record today(controlled cheat day)**no scheduled workout or cardio either**
Sunday 10/16/05
Cardio(0730)-Treadmill/3.5mph-8.0 mph**avg 6.0 mph/21:30 min/2.0 miles
**another controlled cheat day, but much stricter than Saturday**
Workout-Delts, traps, calves(2000) Seated DB press-40x20/60x10/70x8/80x5 Seated DB side lateral-35x10/40x10x10x8 Overhead Cable rear lateral-25x12/30x10x35x8/40x3 DB shrug-70x12/105x8/125x8x8 45 deg calf press(one leg)-140x20/180x15x15
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Post by Mrbig7 on Oct 17, 2005 12:18:39 GMT -5
Ok, I think I'm going to stop posting my daily diet as it's typically the same every day. I'll post daily calories & protein and my workouts & cardio, but the rest seems to be pretty redundant.. I will post any changes to the diet as they come along, though.. So far I feel everything is going well. I'll post new pics this weekend & every 2-3 weeks thereafter, just so we can see the progression. If anyone has any suggestions, feel free to comment..
Cardio(1200)-Recumbent Bike/20 min/Interval Level 1/8.0 miles
Workout-Quads/Hams(2000) Leg ext-100x12/130x12/150x12/180x8-drop 150x4 Squat-185x10/225x10/275x5 Barbell Lunge-80x12x12x12 Seated Leg Curl-80x12/100x12
***Daily calories-2000/protein-220***
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Post by Mrbig7 on Oct 18, 2005 13:38:52 GMT -5
**No workout-Rest day**
Daily calories-1535/daily protein-193g
Cardio(2000)-Treadmill/45 min/7% incline/3.5mph/2.63mi
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Post by Intensity on Oct 18, 2005 13:52:54 GMT -5
Ok, I think I'm going to stop posting my daily diet as it's typically the same every day. I'll post daily calories & protein and my workouts & cardio, but the rest seems to be pretty redundant.. I will post any changes to the diet as they come along, though.. So far I feel everything is going well. I'll post new pics this weekend & every 2-3 weeks thereafter, just so we can see the progression. If anyone has any suggestions, feel free to comment.. Good idea Terry! And like you said, in my mind, you shouldnt worry about "having only lost 1lb last week"… because i think that losing 1 or 2 lbs maximum per week is ideal for retaining the muscle while dieting! Mo
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Post by Mrbig7 on Oct 19, 2005 11:37:06 GMT -5
Cardio(0510)-Treadmill/45min/7% incline/3.5mph/2.63mi
Daily Calories-2455 Daily protein-237
Workout(2000)-Chest/Triceps/Calves
Flat Bench-135x12/185x8/225x8x6x5 Inc DB-90x5x5x5 Dips-45x7x5x5 Incl Flyes-45x8/55x8/65x6 Pushdowns(v-bar)-50x15/65x15/75x8/85x6 One arm DB ext-25x8/30x8/35x7 Lying Tricep Ext(EZ-close)-85x8x7x5 45 deg calf press-360x15/450x15/540x15/630x10 Donkey Calf-250x12/310x8x8
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Post by Mrbig7 on Oct 19, 2005 18:27:08 GMT -5
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Post by Mrbig7 on Oct 20, 2005 12:03:22 GMT -5
Cardio(1200)**HIT cardio on Recumbent bike**16 minutes/6.35 miles/Interval Level-2 **NOTE**Did HIT cardio on the bike today b/c my legs were slightly raw from rubbing together while walking on the treadmill & I wanted to give them a break.. Also, only had 30 min for lunch, so couldn't do the normal 45min session, so I did HIT cardio to make up for it***
Daily calories-2000/daily protein-246
Workout(2000)-Back/Biceps/Forearms/Abs Nautilus Pullover Machine-60x12 80x12 110x8 140x5 Pulldown(reverse grip)-200x8 220x5 Barbell Bent Row-275x6x5 Hammer Row(1 arm)-115x8 140x5 Chin(front)-Bwtx6x6 Hyperextension-25x10 45x10 Incline DB curl-25x8 50x8 55x6 EZ curl-105x6x6 90degree DB preacher-30x7x7 DB hammer curl-40x8 Hanging leg raise-Bwtx12x12x12 Decline Crunch-Bwtx12x12x12
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Post by GerryT on Oct 20, 2005 13:14:41 GMT -5
Gets better all the time, Terry. Continued success and much luck.
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Post by Mrbig7 on Oct 21, 2005 6:51:20 GMT -5
Cardio(0510)-Treadmill/45 min/7% incline/3.5mph/2.63 miles
No record of Calories or protein-relatives came in(controlled eating, but not diet food)
Saturday 10/22-same as Friday
Sunday 10/23/05
Cardio(0730)-Treadmill/45 min/8% incline/3.5mph/2.63miles
No record of diet(controlled eating)
Workout-Delts, Traps,Triceps,Abs(2000) Smith Military Press-4wup-165x6x6 Seated DB side laterals-1wup, then drop sets-40x8/30x8/20x8 and 40x8/30x8/20x15 Cable side lateral-15x10x10 DB shrug-1wup, then 125x10x10 Pushdown(st bar)-2wup, then 95x10x10 Lying tricep extension-85x8x8 Reverse pushdown(1-arm)-15x12/25x8 Hanging leg raise-bwtx15x15 crunch-bwtx15x15
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Post by Mrbig7 on Oct 24, 2005 12:21:04 GMT -5
Cardio(1200)-Treadmill/20 min/8% incline/3.5mph/1.17 miles
***Starting tomorrow, I'm going back to recording everything, diet, cardio & workout. The only thing different is I won't be including actual training weights as they will become more & more irrelevant as my strength decreases during the course of the diet.. Funny as it sounds, I find recording everything else makes me more accountable & less apt to make poor food choices b/c I have a public record. Stay tuned....**
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Post by Mrbig7 on Oct 25, 2005 14:30:49 GMT -5
Meal 1(0830) 2 scoops substance wpi 1/2cp(dry) old fashioned oats 2pkts splenda 1tsp cinnamon
Cardio(1200)-Elliptical machine/20 min/manual level 10/1.56 miles
Meal 2(1300) 7oz (raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 3(1530) 6oz cn tuna 1cp frozen broccoli 1oz peanuts
Meal 4(1745) 7oz(raw wt) chicken breast 1cp frozen broccoli 1tbs bbq sauce
Daily calories-1495/protein-190
***no workout-Rest day***
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Post by Mrbig7 on Oct 26, 2005 7:14:49 GMT -5
Cardio(0515)-Treadmill/45 min/8% incline/3.5mph/2.63 miles
Meal 1(0615) 2 scoops IDS whey protein isolate
Meal 2(0915) 2 scoops Substance wpi 1/2cp(dry) old fashioned oats 2pkts splenda 1tsp cinnamon
Meal 3(1245) 7oz chicken breast 1/2cp brown rice 1oz peanuts
Meal 4(1530) 6oz cn tuna
Meal 5(1800) 7oz chicken breast 1cp broccoli 1tbs bbq sauce
Meal 6(2200) 2scoops IDS whey protein isolate 10tsp dextrose 10g each of creatine & glutamine
Daily calories-1940/protein-286
Workout(2000)-Back BB bent row-5 sets Front Lat pulldown-4 sets DB pullover-3 sets Chins(front)-3 sets
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Post by Mrbig7 on Oct 27, 2005 8:47:56 GMT -5
Cardio(0515)-Treadmill/45min/8% incline/3.5mph/2.63 mi
Meal 1(0630) 2 scoops IDS whey protein isolate
Meal 2(0915) 2 scoops Substance whey protein isolate 1/2cp oats 2pkts splenda 1tsp cinnamon
Meal 3(1230) 7oz chicken breast 1/2 cp brown rice 1oz peanuts
Meal 4(1515) 6oz can tuna 1cp broccoli 1oz peanuts
Meal 5(2200) 2scoops IDS whey protein isolate 10tsp dextrose 10g each of creatine & glutamine
Daily calories-1865/protein-245
Workout-Chest/Biceps(2000) Incline DB press-5 sets Flat DB press-4 sets Universal Flat bench-3 sets DB incline Fye-3 sets Cable Curl(ez bar)-4 sets Preacher curl machine(close)-3 sets Incline Db curl-3 sets
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Post by Intensity on Oct 27, 2005 13:53:40 GMT -5
Finally decided to keep writing every meal?
Keep going Terry, you look great… i really enjoy reading your journal, it's like a daily soap and i cant wait to see the progression of this!
Mo
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Post by Mrbig7 on Oct 28, 2005 11:56:44 GMT -5
Thanks Mo! Glad I can provide you with some entertainment. If I had more time, I could REALLY entertain you guys with my daily life, but unfortunately for now, diet, cardio & workout are about all I have time to record..
Meal 1(0830) 2scoops substance wpi 1/2cp oats 1tsp cinnamon 2pkts splenda
Meal 2(1300) 7oz chicken breast 1/2cp brown rice 1oz peanuts
Meal 3(1530) 6oz cn tuna 1cp broccoli
Meal 4(2115) 3scoops Substance WPI 2oz peanuts
Cardio(1930)-Treadmill/8% incline/45 min/3.5mph/2.63 miles
**No workout-rest day**
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Post by Mrbig7 on Oct 31, 2005 8:21:20 GMT -5
Saturday 10/30/05
Weighed in at 202lbs! Waist was down 1 inch from the last time I measured it as well(2 weeks ago). Steadily getting leaner & more vascular, especially in the calves.
**Controlled cheat day**No workout or Cardio**
Sunday 10/31/05
Meal 1(0715) 2 scoops Substance wpi 1/2cp oats 2pkts splenda 1tbs cinnamon
Meal 2(1015) 7oz chicken breast 1/2cp brown rice 1oz peanuts
Meal 3(1330) 2 scoops 100% whey protein 1oz peanuts
Meal 4(1730) 6oz can tuna 1cp broccoli
Meal 5(2200-post workout) 2scoops Substance wpi 10tsp dextrose 10g each of Glutamine & creatine
Cardio(1200)-Treadmill/45 min/9% incline/3.5mph/2.63 mi
Workout-Delts/Traps(2000) Barbell Military(seated)-6 sets DB side lateral-4 sets Db bent lateral-3 sets Barbell Front lateral raise-3 sets Barbell shrug-4 sets
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Post by Mrbig7 on Oct 31, 2005 12:43:05 GMT -5
Meal 1(0830) 2scoops Substance wpi 1/2cp oats 2pkts splenda 1tsp cinnamon
Meal 2(1230) 7oz chicken breast 1/2cp brown rice 1oz peanuts
Meal 3(1530) 2scoops whey protein 1oz peanuts
Meal 4(1800) 6oz cn tuna 2cps broccoli
Meal 5(2245-post workout) 2scoops Substance Wpi 10tsp dextrose 10g ea of glutamine/creatine
**daily calories-1840/protein-235**
Workout(2000)-Quads, Hams, Calves Leg ext-5 sets Barbell squat-4 sets Hack Squat-3 sets Seated Leg curl-4 sets Barbell Stiff-leg deadlift-3 sets 45 degree calf press-4 sets Seated Calf raise-3 sets
Cardio(2145-after workout) Stationary bike/25min/manual level-6/9 miles Treadmill/20min/9% incline/3.5mph/1.16 miles
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Post by Mrbig7 on Nov 1, 2005 15:45:53 GMT -5
Meal 1(0830) 2 scoops substance wpi 1/2cp oats 1tsp cinnamon 2pkts splenda
Meal 2(1330) 7oz chicken breast 1/2cp brown rice 1oz peanuts 2pkts ketchup
Meal 3(1530) 2 scoops substance wpi 1oz peanuts
**Calories & protein before next meal-1290/153G**
***Since I'm being honest I have a confession-I had some things going on last night, so I freakin' blew the diet. I was starving when I got home and just ate whatever was there. I guess this is why it's best for me to stick to my eating schedule.... No excuses, I was just being LAME! Luckily, I'm still 22 weeks out & the calories were not TOO much over the norm, so although it sounds bad, it shouldn't affect me all that much at this point... ********
Meal 4(2030) chicken a la king(homemade) w/peas, carrots, mushrooms***NO CLUE of weight or calories**
Snack(from 2100-2130) 20 pcs of halloween candy(various types, but NONE were healthy)****
Cardio(1200)-Treadmill/20 min/9% incline/3.5mph
**no workout-Rest day**
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Post by Mrbig7 on Nov 2, 2005 13:56:06 GMT -5
Cardio(0515)-Treadmill/45min/9% incline/3.5mph/2.63 miles
Meal 1(0630) 2 scoops 100% whey
Meal 2(0900) 2 scoops substance wpi 1/2cp oats 2pkts splenda 1tsp cinnamon
Meal 3(1230) 7oz chicken breast 1/2cp brown rice 1oz peanuts 2pkts catsup
Meal 4(1530) 2 scoops substance wpi 1oz peanuts
Meal 5(1800) 6oz cn tuna 1cp broccoli
Meal 6(2200-post workout) 2 scoops substance wpi 10tsp dextrose 10g ea creatine/glutamine
Daily calories-2010/protein-277
Workout(2000**abbreviated)-Back/Biceps Pulldowns(front)-4 sets Db row-3 sets standing Alt db curl-4 sets
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Post by Mrbig7 on Nov 3, 2005 11:36:20 GMT -5
Cardio(0515)-Treadmill/45 min/9% incline/3.5mph/2.63 miles
Meal 1(0615) 2 scoops 100% whey
Meal 2(0915) 2 scoops substance wpi 1/2cp oats 2pks splenda 1tsp cinnamon
Meal 3(1215) 7oz chicken breast 1/2cp brown rice 1oz peanuts 2pks catsup
Meal 4(1515) 2 scoops substance wpi 1oz peanuts
Daily calories-1515/protein-201
Workout(2000)-Chest Flat bench-5sets Incline DB-4 sets Dips-3sets
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