eagle101st' s Journal
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eagle101st' s Journal - 6/16/2003 2:18:44 PM
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eagle101st
Posts: 33
Joined: 4/21/2003
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I have been working out (cardio and weights) off and on for about year and wanted to get serious about losing weight and toning up. The problem areas I have are in my stomach (too much extra fat). I met with my brother, who is a personal trainer, last weekend and he helped me craft a plan of attack.
Michael' s Training Journal
Current Weight: 185
Height: 5' 8.5"
My Goal: Lose 20 lbs, gain muscle, and tone
Date of Goal: 12/31/2003
My Workout:
Day 1: 10 min cardio warm up, Chest, Tricepts, and Shoulders, end with at least 20 minutes of cardio
Day 2: 10 min cardio warm up, Back and Biceps, end with at least 20 minutes of cardio
Day 3: 10 min cardio warm up, Legs, end with at least 20 minutes of cardio
Once Day 3 is completed, next workout will go to Day 1 and so on (granted my muscles are recovered)
Exercises:
I will fill these in later
Nutrition
Breakfast: 2/3 cup of All Bran, 2 eggs
Mid Morning: Protien Shake and piece of Fruit
Lunch: 2 cups of Salad, 1 piece of Chicken or Salmon, 1 slice of bread
Mid Afternoon: Promax Bar (or Protien Shake and piece of Fruit)
Dinner: 2 cups of Salad, 1 piece of Chicken or Salmon, 1/2 cup veggies
Total Calories: 1360
Fat: 27
Carbs: 97
Protien: 198
I will be modifying my diet to eat more food as 1360 caleries per day will not be sufficient for me. I will post and updated Nutrition section when I become consistent in my eating habits.
Here is a link to my nutrition journal. I used June 16th as baseline of what I should be eating. My target is to eat at least 2000 caleries per day:
Michael' s Nutrition Journal
< Message edited by eagle101st -- 6/17/2003 10:57:15 AM >
_____________________________
Michael
==================================
Remember D-Day June 6th 1944
Thank you to the Screaming Eagles of the 101st Airborne
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RE: eagle101st' s Journal - 6/17/2003 12:19:29 PM
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Leslie
Posts: 119
Joined: 6/13/2003
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Not odd at all.. To cut you really should be eatting around 2000-2200 calories or so at first. But this is all depending on how much you were currently eatting before starting this plan. You don' t want to go from consuming only 1300 calories (which I only drop to 1500 when cutting for a show and I am 155lbs! ) to 2200 calories too quickly, as you will only gain fat.
Do you know what approximate caloric intake you were at before this plan? Then I will be more able to steer you in the right direction....
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/17/2003 12:26:01 PM
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Leslie
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I am relieved to know that you are aware 1360 is insanely low. After we figure out your caloric set point, you may want to consider a PWO shake or making your last meal protein powder.
quote:
Nutrition
Breakfast: 2/3 cup of All Bran, 2 eggs
Not enough protein here. Are you having milk as well? Oats are far better off (Low GI, no sugar(milk). But we can start slow and tweak later;)
Mid Morning: Protien Shake and piece of Fruit
What kind of protein shake? Nutrition info? What kind of fruit?
Lunch: 2 cups of Salad, 1 piece of Chicken or Salmon, 1 slice of bread
This is good, but I would ditch the bread and replace with some brown rice. If having the chicken you can add some salad oil or flax to your greens.
Mid Afternoon: Promax Bar (or Protien Shake and piece of Fruit)
If you cannot have real food here, the shake is far better than the bar. Bars are seriously candy bars in disguise-filled with hidden sugars and carbs.
Dinner: 2 cups of Salad, 1 piece of Chicken or Salmon, 1/2 cup veggies
Good meal.
You need some more fat. From flax, fish caps, or even egg yolk at breakfast. Fat is good. PB with protein shakes is excelelnt post workout as well
Total Calories: 1360
Fat: 27
Carbs: 97
Protien: 198
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/17/2003 9:54:38 PM
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eagle101st
Posts: 33
Joined: 4/21/2003
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Thanks for the great feedback, Leslie! I am modifying my diet as I go along.
Breakfast
I have 2/3 cup nonfat Lactaid Milk with my cereal. I also added 4 eggs to to breakfast (4 whites and 1 yolk). I like cold cereal for breakfast but I may give the oats a shot when I get bored of the bran :)
Mid Morning
The protien shake is SportPharma Just Whey and the fruit is an apple
One serving has 110 Cals 2 gms fat 3 carbs 23 protien
Lunch
I just made tons of Brown Rice and will eat that tomorrow in place of the bread
Mid Afternoon
I will have a shake (instead of the bar) and another apple
Thanks for the advice about eating! I ate good food...no junk :) I am also tracking what I eat so I can make adjustments if I do eat too much, I might have over done it today but here is my food intake for the day (June 17th):
Cals: 2584
Fat: 58
Carbs: 287
Protien: 246
To be honest, I really felt hungry during the day even though I ate all that food. You can take a look at what I ate here: June 17th
I just had a few questions:
1. What is PB?
2. What is flax?
3. What is a PWO shake?
4. What should my caloric intake be and how much should I increase per week?
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/18/2003 7:17:32 AM
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Leslie
Posts: 119
Joined: 6/13/2003
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quote:
Cals: 2584
This is inaccurate. You are actually only at about 2300 calories.
Brown rice is about 25g carbs for 1/2 c cooked. Fit day has your 1 cup listed as 143g carbs, when it should only be 50g carbs.
Lets start at around 2200 calories. Six meals.
Consume at least 2-3 meals with veggies.
Aim for 40-45g Protein per Meal.
Carbs should be from clean sources: oats, sweet potato, brown rice, grapefruit, apples, spaghetti squash, ect.
Protein shake or powder post workout.
Get in your EFA' s. Buy fish caps and/or add a tbsp of flax to your veggies.
Example Menu:
Meal One
50g carbs worth of All bran and milk (if you must)
*better is 1 c oats. I bet you are hungry after this meal. The milk and cereal is digested rapidly. Oats are a slower burning vcarb and therefore will keep you satiated longer.
4-5 eggwhites
1 yolk
Meal Two
40 grams protein shake/powder.
1/2 tbsp Flax or PB
Meal Three
6 ounces Chicken
Veggies with a bit of flax or salad oil
1 c brown rice
Meal Four
Same as Meal Two
Meal Five
Salmon or lean steak
Veggies
1 c Brown rice or Sweet Potato
Meal Six
Same as Two
You dont need to follow the above, I was just listing an example. I would drop slightly to 2200 calories for now. After 2-3 weeks depending on your progress, you can drop down to 2000, along with additional tweaks. Measurements are a good marker of progress. I take mine weekly or every 10 days.
Hunger is a good thing to a degree. It means your metabolism is stoked due to the frequent meals ect. But hunger after breaky is due to the cereal;).
Hope this helps or gives you new ideas.
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/18/2003 7:21:25 AM
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Leslie
Posts: 119
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To answer your questions:
I just had a few questions:
1. What is PB?
My abbrevation for Peanut Butter
2. What is flax?
Flax is an oil made of essential fatty acids that are good for your body for a number of reasons. It has a rancid taste, but you get used to it after a while. I have learned to love it on my chicken. You can get it at any health store.
3. What is a PWO shake?
My abbrevation for Pst WorkOut Shake
4. What should my caloric intake be and how much should I increase per week?
Stated above. You have already been eatting around 2300 cals it looks like. So I would drop it back to 2200 for now. How long have yo been at 2300-2500?
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/18/2003 11:27:53 AM
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Leslie
Posts: 119
Joined: 6/13/2003
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quote:
Do you have any advice for eating on the road?
Traveling is tricky. You can be meticulous and bring a big ole cooler and pack all your meals like I do:sickie:, or work with what you can;)
If you are not bringing a cooler, it is still possible to eat right.
A large plastic cup, protein powder, and a jar of natty peanut butter are totable and perfect fits for meals like #2,4 and 6 I noted above.
Canned tuna and fish oil caps also work well since they require no refrigeration. Just don' t forget a can opener....
Sweet potato taste good cold to me, so its my favorite road trip carb.
Apples can be used for carb sources as well.
When eatting out, you should be able to get chicken breast, veggies and rice no matter where ever you are. In desparate situations I have eatten two McDonalds grilled chicken sandwiches sans the buns...
Good luck!
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/18/2003 1:58:18 PM
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Leslie
Posts: 119
Joined: 6/13/2003
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Thanks! I am sure there are plenty of other ideas we can share.
Protein bars do NOT count[:' (]
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/19/2003 11:54:00 AM
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eagle101st
Posts: 33
Joined: 4/21/2003
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I had a question about some of the cardio machines at the gym. I see they have a setting for a ' Fat Burn' workout and a ' Cardio' workout.
I tried the Fat Burn workout (the machine had hand sensors for heart rate on it) and it said I should keep my target heart rate at 125. That seemed very slow to me. I did not feel I was getting much of a workout. Do I need to increase the resistance of the machine so that it feels like I am working?
How does this work?
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/19/2003 1:03:17 PM
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Leslie
Posts: 119
Joined: 6/13/2003
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quote:
That seemed very slow to me. I did not feel I was getting much of a workout. Do I need to increase the resistance of the machine so that it feels like I am working?
I never go by the machine. Most of their caculations are off, especially with the calories.
When doing cardio,(or even weights) go by how you feel not what the machine says. If you think its too easy, then crank it up a notch. You don' t want to waste time and burn minimal calories. Keep the pace up, but not too much where you cannot talk. Also drink plenty of water or you will get those cramps...
I think you are referring to the precor or eliptical. An overall good cardio machine, as it puts no pressure on the joints. I usually do my HIIT (High Intensity Interval Training style cardio) on it. I go for one minute at a normal, comfortable pace, and then turn it up a notch and pedal as fast as I can for one minute and repeat the cycle. You look kind of silly and sweat like crazy, but it burns tons of fat.
< Message edited by leslie -- 6/19/2003 1:04:36 PM >
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/24/2003 11:27:21 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Great comments by Leslie here.
Only thing I would change is that all bran (especially if you use the higher fiber version). Is an excellent carb source. You just need to watch the milk when cutting.
Though, fiber one is the tastier option.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to eagle101st)
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RE: eagle101st' s Journal - 6/24/2003 11:49:43 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Other than for concern of future bowel movements, why not? I have been eating a ton of fiber one on my bulk plans.
BTW, if not clear before, even if eating cereal, I agree with leslie that 2 egg whites ain' t going to cut it. 30-50 grams of protein at every meal.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to Marc David)
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RE: eagle101st' s Journal - 6/25/2003 10:31:54 AM
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Leslie
Posts: 119
Joined: 6/13/2003
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Is the reason ALL BRAN is better than Fiber ONE due to the fact, the ONE uses sweetner? Or do they both?
Also, either of the above MIXED with cottage cheese instead of milk, is better for you, has more protein and tastes real good.
< Message edited by leslie -- 6/25/2003 10:32:27 AM >
(in reply to eagle101st)
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Printable Version
I have only been tracking what I eat for a few days so hopefully I can establish a baseline of what I need to eat over the next wekk or few weeks. I will be on busniess next week but hopefully I will be sensible in what I eat. Do you have any advice for eating on the road?
(Eagle101st shows 2/3 of a cup which is fine.. just was saying this as a warning in case he' s hungry and goes back for a couple more bowls).
