A Second Coming: The Rise to the Top (Journal)
Hey guys/gals at MFT.com!
Its me, your favorite will_i_am!!!
Ok, so here's the deal, many of you know I was "pseudo" preparing for a contest that inevitably wasnt going to happen, thus pseudo.
Many of you asked... what happened to the awesome progress photos!!! Well, I'm sure a lot of you also know that at approximately weeks 7-8 I "ruptured" my ankle. I suffered a severe high ankle sprain, many torn ligaments around the ankle, and it was also indicated that I have a small stress fracture in the heel bone (medially).
Needless to say I couldn't move for a few weeks period. I sat around with my leg up per doctors orders. The first few days I couldn't move literally period. The pain was excrutiating and that was even PWB (partial weight bearing). I did actually hobble into the doctors office, which was a dumb idea, and no I didnt go to the emergency room, in fact i slept that night (or actually I didnt), and went in the following morning to the Orthopedics.
SO where am I now? Well its been about 8-9 weeks and no, i still cannot do cardio. I can fully bear weight and I must because I have to walk around campus. I started slowly getting back into training about 4 weeks ago (when school started), just to reintroduce the motions.
About 2 weeks ago, I really started training, and it's pretty intense now.
Believe it or not I had "grown" up to around 195 lbs while I was immobile. Yeah, it was because I couldn't do anything except eat and watch tv, or play video games And eat I did! Not a lot at once really, but I just kept eating all day long. Its horrible really, but see what happens when an injury of this sort happens to you. I pray you can just tough it out, and I can help too. I tried to tell myself I wasnt going to do that, but I underestimated the severity of the urges to just eat.
Anyways that doesnt matter because that was then.
This is now and I'm still a freak. I know more now that I ever knew, and I continue to grow. I love to help so please, especially if you have an eating disorder, I know what that's all about.
My goal of this thread is to keep you informed on how I'm going to get even more leaner, and shredded than I was before I "ruptured" my ankle. I don't want to excite anyone, but I may just do a competition for even more accountability, so if you know any in my area, let me know.
I know a lot of you like to ask me how I train and what I eat, and I'm so glad you admire my knowledge and abilities and please keep asking questions.
In the beginning my training log will be lacking a bit, but I will definitely record what I trained that day, eventually when I get time i'll upload exactly what I did.
Ok here goes!
Thursday...
8 th
January 2009
Target Meals
C 5g
P 25-30g
F <5g
(m1) 10am
gyokuro green tea x 2
6 egg whites
1.5 oz chicken
8 halves pecans/walnuts
1230pm
AM CARDIO: 60 minutes
(m2) 2pm
4z chicken
4 halves pecans
1c broccoli
1 tsp cod liver oil
gyokuro green tea x 2
3pm & 330pm
1 stick string cheese (2 sticks total)
coffee
(m3) 430pm/5pm
4 oz chicken
5 halves pecans/walnuts
1c broccoli
green tea x 2
(m4) 7pm
5 pecan halves
815pm
2 oz chicken
2 string cheese
1c broccoli + 1/2 tB flaxseed, whole + 1 tB spinach dip
coffee
(m5) 10pm
protein shake
COMMENTS: ...
A beautiful day in the neighborhood!! Great lecture today during class, and more errands I went a running. Bought some good stuff, including more textbooks. Read a lot (by the end of the night).... found some great new info sources...
And life is just amazing... couldn't ask for more, except maybe that I may keep positive mind imagery and keep on keepin' on baby!!!
Supps:
6g fishoil (4 capsules of 1.5g @)
2 multis
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Wednesday
7 th
January 2009
Target Meals
C 5g
P 25-30g
F <5g
7am
green tea x 2
coffee
AM CARDIO: 45 mins
(m1) 830a
3.5 chicken
1 tB natty more
1c broccoli
(m2) 11am/12pm
3.5 chicken
8 halves pecan/walnuts
coffee
(m3) 415pm
5 oz chicken
8 halves pecans/walnuts
1c broccoli
green tea x 2
(m4) 630pm
1 tsp natty more
1 1/2 tB flaxseed, whole
745pm
7 oz tilapia
1c broccoli
coffee
(m5) 845pm
1 stick string cheese
coffee + 2 tB cocoa
flavored drink
fiber drink
10pm
4 oz chicken
5 halves pecans/walnuts
COMMENTS: ...
WOA! Super, super tired today. I woke up really early, well quarter after 6am. Drank some precardio caffeine fat-burning all natural boosters ;), by that i mean tea and green tea!!
After cardio, was a bit fatigured during walk home and last few mins. Prolly mental. First class was 3 hours, followed by running some errands during the hour break, then back to class again for another 3 hours. They were fun classes, but tiring.
Supps:
6g fishoil (4 capsules of 1.5g @)
2 multis
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Tues
6 th
January 2009
Target Meals
C 5g
P 25-30g
F <5g
(m1) 1030a
3-4oz chicken
1c broccoli
1 tB natty more
12pm
Grande starbucks Coffee
1245pm TRAINING
High Tension
(m2) 230pm
PWO Shake
2 scoops whey
5g glutamine
green tea x 2
(m3) 330pm
4 oz chicken
5 halves pecans/walnuts
1c broccoli
(m4) 6pm
3.5 oz chicken
5 halves walnuts
(m5) 845pm
2 oz chicken
4 egg whites
1 tB natty more
1c broccoli
coffee x 2
tea x 2
COMMENTS: 2nd day of class!!!
Crazy workout. Upped the squat weight. Thats a big deal!! Its 6 SETS of 15 REPS.. let alone 6 sets of squats ;)
I did 45 + 35 on the smith machine for my squats.
Class was fun today. Met some exquisite people today. Looking forward to gaining my karma & transcending to a peaceful more calm me ;) Positively motivated and of course insight into thinking outside the box... even era....
Supps:
6g fishoil (4 capsules of 1.5g @)
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Monday
January 5nd 2009
Target Meals
C 5g
P 25-30g
F <5g
7am AM CARDIO: 45 mins
(m1) 830a
6 egg whites
1oz chicken
1c broccoli
1 tB natty more
(m2) 12
4 oz chicken
5 pecan halves
2pm TRAINING
High Tension
(m3) 4pm
PWO Shake: 2 scoops protein
(m4) 5pm
7 pecan halves
3.5 oz chicken
1c broccoli
(m5) 845pm
3 oz beef jerky
function light weight drink ( 10 cals)
(m6) 1030pm
1 oz beef jerky
2 oz chicken
1c broccoli
COMMENTS: Great day today! :) Make it a great day ;)
Last 4 days were lienient days. I took it more relaxed than i wanted to. It started with the two days of no gym b/c it was closed for new years and new years eve.
Then i ate some stuff for new years. That wasnt really problem, more that I didnt have a gym to KEEP me on track ;)
Its all gravy. It was ONLY 4 days, but seemed like forever!!!
Anyways back on track. At least it was planned =)
Oh and by the way. The meals looked similar to fridays. Lots of wheat crackers (yes flour. oh well, shit happens lol... at least they were still healthy, i was just tryna eat no flour for a month)...
Lots of buffalo chicken dip.
Probably a total of 5 cups of ice cream over three or four days. Yes ice cream. lol. probably a few handfuls of m&ms, but i think i had those only on new years day cause they were gone. WHat else. ALmond rockos? Think i put thos ein there too. Thats it i think.
Lots of fruit & raisins in my oats...
Finally back up to the burgh now. First week of classes. WEnt great so far today.
Im focused mayn!!! :)
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Friday
January 2nd 2009
Target Meals
C 40-50g
P 25-30g
F <5g
1130am
oats 1
raisins .5
walnuts 4 halves
protein whey .5
coffee
green tea x 2
130pm
chicken, 2-3 oz
ezekiel, 2 pc
6pm
veggie burger
veggies
830pm
protein, true mass, 20g carbs, 15g protein
ezekiel, 2pc
almonds, 1 oz
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Thursday.. HAPPY NEW YEARS
January 1st
2009
Maintainence
Target Meals
C 40-50g
P 25-30g
F <5g
1115am
flaxseed granola, 1c
coolwhip, 10 tB ?? (some in coffee, some with granola to make the sweet healthy "sweets treat")
protein whey, 1 scoop
coffee
green tea x 2
(fish.1g,gluc.1g,multi.1)
115pm
oats, 1/2-3/4c
natty PB, 1-2 tB
frozen mixed berries, 1/4c
145pm
oats, 1/3c
natty PB, 2 tB
flaxseed granola, 1/2c
cool whip, 3 tB
orange, 1/2 medium
grapefruit, 1/4 large
grapes, 1.5-2c
raisins, 1/2c
green tea x 2
3pm
green tea
4pm
green tea x 2
wasa crackers
homemade buffalo chicken dip
5pm
oatmeal bake? (oats, apples, brown sugar, cranberries, walnuts, splenda baked into a cassarole like thingy)
coolwhip, 4 tB
6pm-12am
Was something like this:
buffalo dip on imported international crackers (Wasa whole grain crackers)
m&m's, few
almond rockos? or something like that, like 8 of them. lol. they're horrible for you. 5g fat each, prolly 3g saturated.
about 1c of ice cream
some potatoes
oatmeal bake?? i think thats what i called it
NOTES: so most people START eating healthy on new years. i decided to make a change, and set in stone my final change & progression to a new me ;)
past few months have been really strict. past few weeks have been PERFECT. so i decided to take NOW as a free meal and set in stone my transformation. ate some treats & snacks. but only today.
see you on the flip side!!
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
HAPPY NEW YEARS!!! Wednesday & thursday morning
December 31st
Maintainence
Target Meals
C 40-50g
P 25-30g
F <5g
930am
naturally more, 4 tB
chicken, ckd, 1z
broccoli/caulfiflower, 1c
coffee
1130am
protein shake, 1 scoop
130pm
ezekiel, 2 pc
flaxseed granola, 1c (34g.C, 10g.F, 6g.P)
chicken, c, 2.5z
cranberries, 2c
green tea x 2
230pm
ginseng tea x 2
330pm
fiber drink
apple, 2z
ezekiel, 3 pc
5pm
flaxseed granola, 2.5c
peanuts, 1.5 ounces
walnuts, .5 ounce
chicken, c, 1z
530pm
oats, 1/2c
walnuts, 4 halves
cranberries, 1/3c
chicken, 2z
cream cheese, 1/3 fat, 1 tB + hot sauce
630-730pm
coffee
herbal tea x 4
popcorn, 1c popped (20 kCals??)
930pm
protein shake, 1 scoop
1200am CHRISTOS in Downtown Pittsburgh!!!
HAPPY NEW YEARS!!!
[[First lienient meal of the New Years... to good health, balance, mind body soul & wellness baby! :) ]]
baked chicken, breast, thigh, wing (ate some of the skin)
veggies w/greek seasoning
rice, (couple bites)
130am
flaxseed granola, 1c + coolwhip, 4 tB
homemade pizza, 2 pc (very little sauce and cheese & lower carb dough)
homemade buffalo chicken dip, 1/4c
homemade spinach dip, 3 tB
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
CHANGE IN PLANS
Fun fact of the day =)
Antioxidants: The top ten per serving size are: blackberries, walnuts, strawberries, artichokes, cranberries, coffee, raspberries, pecans, blueberries, and ground cloves.
Due to the inability to correctly perform my training for the next few days due to gyms being closed, I am throwing in two maintainence/diet variable days and pushing back the high rep training until friday because for this type of diet, it is impeccable that the training follow suit and the four days of low-carb & their respective styles of trainign, including cardio, must be perfect. Thats just how this diet goes.
So Wed & Thurs are diet variable.
Thursday night cardio will resume as last nights cardio.
Then friday & saturday are depletion training, sat & sun are cardio.
Monday bodybuilding training & carbup begin. Tuesday, carb up finishes & maintanence cals.
Tuesday, maintainence. Wed & thursday diet variable with cardio thurs night.
=)
HAPPY NEW YEARS EVERYONE!!
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Tuesday. Cardio nighttime
December 30th
Diet Variable
No Training - PM Cardio
Target Meals
C 40g
P 25-30g
F <5g
11am
{''}; green tea x 2
eggs, whites, 5
ratatouille, 1 c
naturally more, 1/2 tB
ezekiel, 2 pc
1145
apple, medium
2pm
ratatouille, 1.5c
chicken, ckd, 2.5z
walnuts, 4 halves
oats, 1/2c
coffee x 3
tea x 2
430pm
ezekiel, 2 pc
630pm
chicken, ckd, 5-6z
broccoli, 2.5c
830pm
herbal tea x 2
9pm
CARDIO: 45 mins
10pm
chicken, ckd, 2.5z
ezekiel, 2 pc
herbal tea x 4
coffee
flavored drink
1am
chicken, ckd, 3z
romaine lettuce, 1c
naturally more, 1 tB
herbal tea x 2
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Monday... NEW WEIGHTS
December 29th
Diet Variable
COMMENTS: Today was heavy training. holy crap everything felt so light.. BUT IM CUTTING!!! Its amazing what nutrition and not just nutrition, but nutrient timing can do..... all natural too... interesting. and lets not forget the mind-play =)
So here are my new lifts. Squat rack taken up so i did smith, which is much easier in a sense for max weights.
Im thinking this is a perfect transition for next week. I wanted to deadlift instead of squat today but i wanted to squat to see if i could go up :) haha. so next week i'll do deadlift so it will allow a rest from squatting since im doing it 3-4x a week at the moment...
exercise comments
squat - done on smith machine. used a belt. pretty easy, PERFECT FORM
cable rows - easy =) room for improvement next week
pulldowns - easy but at the same time i like to be anal and use just my back so i felt i used too much momemtum here
leg press - heavy. haha. it was heavy so i used anal form and went really slowly so i didnt screw anythign up. that left me with using a LOT of energy just to get 4 reps, but i got it.
lets see, arms were about the same. i take that back, triceps i did 65 lbs today for pushdowns so that was an improvement i believe? well, come to think of it, i thin i did 70-some pounds last week, oh well. my mistake ;) haha. i didnt have my book with me but i'll check to see. either way i did more reps this week so we all good.
below im listing the exercises i improved on and set new records for, this is not a full workout list, its missing a few exercises and sets
.b= belt
.st = straps
Heavy Training
Smith Squat .b: 45,45,35,5 x 4
Calf Raise: 45,45,35,5 x 8-10 AND 45,45,45 x 5
Cable Row: 180 x 6,6
Pulldowns: 180 x 6, 6
leg press .b: 9-45s plates @side: x 4,4
rear delts (bent over): 40 x 6
tricep pushdown: 65 x 8, 8
DB shrugs .st: 80 x 12, 90 x 12, 100 x 12
Target Meals
C 40g
P 25-30g
F <5g
945am
{''}; black tea x 2
chiken, 2 oz
ratatouille, 1 c
flax cereal, 1.5 c
1130am PrWO Shake
protein whey {15g P}
fruit {30g C} (weil bar)
12pm Training Heavy
2pm PWO Shake
protein whey, 2 sc
glutamine 5g
50g carbs
cranberries, 40g
dates, 30g
330pm
ezekiel, 2 pc
chicken, ckd, 2.5
ratatouille, 1c
apple, small
black tea x 4
630pm
chicken, ckd, 5z
almonds, 1z (24 almonds)
coffee
915pm
chicken, ckd, 3z
ezekiel, 2pc
ratatouille, 1c
1215pm
chicken, ckd, 3z
ezekiel, 2 pc
diet soda
215am
protein shake, 1 scoop
Supps:
6g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Sunday. Rest, 29th
December 28th
Diet Variable & Carb Load Finish
Target Meals (after CL):
C 40g
P 25-30g
F <5g
930am
protein whey, 1 sc.
cheerios, 3c
ezekeil, 4 pc + jam, sf, 3 tB
weil bar, 1/2 bar
{_}; black tea x 2
END CARB LOAD
1069C (136F) 53g = fructose 77g = sucrose
250P
106F (21S)
Threw up in the middle of the night, so I lost most of the wedding soup ;)
Might have been all the oil that was used to cook my rice at the cheesecake factory !!! BLEH!!! Thats why i dont eat out. I didnt think to ask if the rice was steamed, damnit! I was too busy making sure i got my food quick b/c of carb load ;) lol. oh well.
1230pm
2.5z chicken
3 cups Flaxseed Cereal (39g carbs, 5g fiber, 10g sugar, 3.5g fat @ cup)
small apple
gyokuro tea x 2
2pm
large grapefruit (16z)
330pm
4 pc. ezekiel + 3 tB jam (Sf)
2 tB natty more
5pm
small turkey meatball
630pm
chicken, 3z + sauce
ezekiel, 2 pc + 2 tB Jam (sf)
naturally more, 2 1/2 tB
flaxseed cereal, 2c
8pm
ezekiel, 2pc
flaxseed cereal, 1c
1215am
protein whey, 1 sc.
Supps:
2g fishoil
2 multis
2 glucosamines + msm
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Saturday. Carb Load
December 28th
Carb Load
Target Meals:
C 8g
P 20-25g
F <5g
715am
chicken, ckd, 3.5z
natty more, 1 tB
grapefruit, 16z
{_}; coffee
830am PreWO
30g carbs
15g protein whey
915am
TRAINING: Full Body
Bodybuiding Tension
11am PWO Shake
whey protein, 2 sc. + 5g glutamine
pudding, ~1/2 pkg (40g)
cranberries, added sugar, 10g
dates, (100g) ~75g carbs
12pm BEGIN CARB LOAD
ratatouille, 1c [[~5c
cranberries, sugar, (65g) [[~54c
mixed berries, frzn, 1c [[~12c
spaghetti, 1c [[~45c
homemade veggie soup, 2c [[~48c
3pm
weil bar, x 3 bars
protein, 1/2 sc
homemade veggies soup, 1 1/2c
430pm
cheerios, 3c
kashi granola, 1 1/2 srv.
530pm
oats 1/2c
raisins, 20g
dates, 140g
kettle korn, 2 bags, [[~40c
6pm
MRP, 1/2 pkt (40g protein, 20g carbs for one packet)
7pm
MRP, 1/2 pkt
cheerios, 3c
930pm Cheesecake Factory
oat & rye bread, 6"-8" mini baguette loaf
mixed rice, 2c (with oil??)
chicken, ckd, 1.5z
carmel soy sauce, 1 tsp
12pm
homemade wedding soup, 2c (veggies & few mini meatballs)
brown rice spaghetti, 2c
kettle korn, 1 mini bag
Supps:
2g fishoil
2 multis
2 glucosamines + msm
TODAY:
C(f) 902g (111g)
P 220g
F(s) 93g (20g)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Friday 26th!!
Christmas
Target Meals:
C 8g
P 30g
F 5g
9am
whey protein, 3/4 sc.
{_}; coffee & cocoa
930am
CARDIO: 45 mins
11am
chicken, 3.5z
almonds, 10
ratatouille, 1c
{~}; black tea x 2
2pm Paneras Bread
chicken, ckd, 4z
lettuce salad
parmesean cheese, grated, 1 tB
615pm Humphreys
chicken, ckd, 4z
broccoli, 2c
fiber drink
830pm
chicken, 4z
10pm
broccoli, 1c
fish oil, 1 tsp
11pm
tilapia, raw, 4z
ratatouille, 1/2c
|_|; coffee
Supps:
6g fishoils
2 multis
2 glucosamines + msm
TODAY:
C(f) 0g (0g)
P 0g
F(s) 0g (0g)
YESTERDAY:
C(f) 76g (28g)
P 220g
F(s) 52g (11g)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
MERRY CHRASSSMAS!!! Thursday Dec 25
December 25
Christmas
Target Meals:
C 8g
P 30g
F 5g
6a
* protein, [10g]
|~|; coffee
{':"}, green tea x 2
630a
CARDIO: 45 mins
745a
* protein, [10g] + 5g glutamine
* eggs. whites, 6
* naturally more, 1 tB
* broccoli, 1c
o [fishoil 2g]
|~|; coffee
11a
* cottage cheese, ff, 1/2c
* naturally more, 2 tB
* broccoli, 1c
{':"}, green tea x 2
{':"}, fiber drink
2p
* chicken, 3.5z
* naturally more, <1 tsp
* broccoli, 1.5c
* celery, few sticks
* ratatouille, 1/4c
o [fishoil 2g]
{':"}, green tea x 2
|-| diet soda x 3
|~~|; coffee
5p
* eggs, whites, 8
*
* broccoli, 1c
|~~|; coffee
{':"}, green tea x 2
830p
* eggs, whites, 8 (if at home)
* chicken, 3.5z (if out)
* broccoli, 1c
o [fishoil 2g]
|~~|; coffee
{':"}, green tea x 2
10p
* eggs, whites, 4
* broccoli, 1c??
|~~|; coffee
{':"}, green tea x 2
flavored drink (sf - 0 cals)
TODAY DAILY:
C(f) 76g (28g)
P 213g
F(s) 52g (11g)
YESTERDAY DAILY:
C(f) 44g (12g)
P 324g
F(s) 56g (12g)
Today was cool. :) Visited a few aunts & saw my cousins. Very fun fun!!! Didnt get time to bust out that new Cranium game yet though, but we did play taboo, and I must say, I'm pretty good at giving clues, haha.
I even trained in the morning, my cardio at like 6am. haha. Gotta do waht ya gotta do..
I got a CRAZY present from my bro!! It was totally unexpected, but its freaking sweet as hell!! Its sooooo cool. You might only understand if you're a tea guru, but these teas are the lexus of teas!! All natural raw teas. I dont know if im describing them right, haha. they might be totally organic, in fact they probably are.
You have to boil and warm them at the perfect temps per what the ingredients are. Its sweet.
Cast iron!!! A CASTIRON TeaPot!! its nuts. and it will be perfect for me. Tryna get into this whole zen or peaceful lifestyle. Its really really hard but fun to do.
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
yo
make me some tea heat-miser
"Bigger than yesterday... Smaller than tomorrow." - G Diesel
www.myfittribe.com/barbell-club
MERRY CHRISTMAS EVE!!! (thats' my "religion") WEDNESDAY
Merry & Happy Ranna-hannu-quanz-ikah to every in any other religion :)
December 24
Christmas Eve!
Target Meals:
C 8g
P 30g
F 5g
1)-- 530a
* eggs, whites, jumbo, 6 (27g protein)
* cottage cheese, fat-free, 1/2c
* cheese, mozarella, 1/2 srv.
* almonds, 8
* broccoli, 1c
...green tea x 2
...coffee
715a TRAINING: Full Body + Abs
ABS
seated straight leg tucks 3 x 20
ab pulses x 20, balance ball crunch x 15-20
hanging straight leg tucks 2 x15
hanging knee raises 2 x 15-20
FULL BODY
Bodybuilding 15 reps
9a
PWO Shake:
* protein whey, 2 sc.
* glutamine, 5g
10a
* eggs, whites, jumbo, 6
* cottage cheese, ff, >1/4c
* almonds, 12
...coffee + cocoa, 1 tB
1230p
* protein shake (20g)
diet soda (0 cal)
hawaiian punch (sf - 10 cal)
130p
* chicken, 3.5z
* broccoli, 1c
* mozarella cheese, 1/2 srv (1/8c)
diet soda
fiber drink
430p
* eggs, whites, 6
* broccoli, 1c
* cottage cheese, 1/2c
green tea x 2
...coffee
715p
chicken, 2.5z
shrimp, 12 (16g protein)
broccoli, 1c
945p
protein 3/4 sc
fiber
diet soda x 2
1045p
chicken, 1 oz
cottage cheese, ff, 1/2c
spinach, 1c
green tea x2
DAILY:
C(f) 44g (12g)
P 324g
F(s) 56g (12g)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Protein poweder
Just curious what you mix your protein with. Do you mix it with water, or do you mix it with the soda ? If with the soda, how does that taste ?
special occasions
hey bro!!! sup!!
so i never drink pop period. i ONLY drink diet pop on special occasions, and its the holidays so i've been drinking a bit. in fact i havent drank pop for about 8 yrs straight.. NONE!
instead of eating sugary fattening foods i drank some calorie free pop :)
i mix my whey with water.
i actually had some pop in my cup once these past few days and i put it in my cup.
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (855c)
Tuesday. WOA!
FORUM (need to pay attention to): http://forums.lylemcdonald.com/showthread.php?t=1800
December 23
Target Meals:
C 8g
P 30g
F 5g
1)-- 845a
eggs, whites, 4
chicken, ckd, 1.5z
naturally more, 2 tB
broccoli, 1c
...coffee
--10a TRAINING: Full Body
Bodybuilding
CARDIO: 30mins PWO
--1230p
PWO Shake: 2 sc. protein
drink (sf)
2)-- 130p
chicken, 3.5z
almonds, 12
broccoli, 1c
drink (sf) + nrg drink (sf)
3)-- 430p
chicken, 3.5z
almonds, 12
broccoli, 1c
green tea x 2
4)-- 730p
egg, whites, 8
broccoli, 1c
drink (fiber)
Protein shake (1/2 sc.)
...coffee
5)-- 930p
egg, whites, 7
cottage cheese, fat-free, 1/4c
broccoli, 1c
green tea, herbal tea
NOTES: Todays training was simply NUTS! You're supposed to do leg presses, but I do squats instead first off. Secondly, instead of 50's on each side, i threw up the 45 and the 25, or the "70's" as I'll hereinafter call it :). That was really fun to do for reps of 15. Not to mention 6 sets of it :) Not to mention 60 seconds rest. You do two full body circuits, so taht did save me a bit. So I did the first 3 sets, then came around later to do the last 3, but it wasnt any easier ;). After the workout I di 30 minutes of greuling cardio.. it wasnt hard, but it was 30 minutes that I wnted to get home an eat... at taht time it had been about 4 hrs since i ate breakfast ;)
So later on (which is now while i'm blogging) i'm feeling a bit moody :) Dont really wanna do anything. I know one big reason. Another reason is i want to make progress quicker, but I cant be dumb, i know it takes time. Remember my own words of wisdom ;) you have to take it one step at a time... to do this, remember your goals, reach your daily goals and you'll reach your destination. Also stop to smell the roses baby :)
Thats it for now. stay tuned. i will get some pics up within next few weeks.
Incase anyones wondering, no im not eatin shit for candies for the holidays.. i mean my diet is staying strict. i just happens that its the holidays coming up and that's interfering with my diet... not vis versa.. IF YA CATCH MY DRIFT !!!
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
Mondee. diet variable. no training
FORUM (need to pay attention to): http://forums.lylemcdonald.com/showthread.php?t=1800
December 22
Target Meals:
C 40g
P 30g
F 7g
1 9a
oats,1/2 + raisins, 10g
kashi granola, <1/4c
mixed berries, frzn, 1/2c
eggs, whites, 6
...coffee
2 1130a
oats,1/2 + raisins, 10g
apple, small
chicken, 3z
naturally more, 1tB
...coffee
245p
chicken, 4-6z
salad, spinach, banana peppers, cucumbers (few of @)
4p
protein shake, 17g protein, 3g fat, 2g carbs
...coffee
545p
...coffee
chicken, 2z
cheese, 1/3c
oats, 1/2c + cocoa, 1 tB
ratatouille, 1/3c
630p
protein whey, 1 sc.
cocoa, 1 tB
8p
eggs, whites, 6
mozarella cheese, 1/4c
walnuts, 4 halves
lettuce
...coffee + cocoa 2 tB
green tea x 2
1015p
fiber drink
chicken, ckd, 3.5z
broccoli, 1c
spinach, 1/2c
walnuts, 4 halves
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
Sundee... Heavy Training
FORUM (need to pay attention to): http://forums.lylemcdonald.com/showthread.php?t=1800
Dec 21
1 915a
oats, 3/4c + raisins, 10g
naturally more, 2 tB
protein, 1 sc. (5(1)carbs, 25protein, 3(.5)fats)
...coffee
2 12p
oats, 1/2c + cranberries, dried, sugar-added, 10g
chicken breast, canned, 1.5z
eggs, whites, 4
...coffee
3 1p
PreWO Shake:
protein whey, (15g p)
pudding, (30g c)
130: TRAINING
FULL BODY: HEAVY
4 330p
PWO Shake:
protein, 2 sc.
pudding, 60g
5 430p
ratatouille, 3c
apple, medium (4.5z)
eggs, whites, 6
mozarella cheese, 1/3c (~'8g protein, ~'6g fat)
[fish oil 1g]
6 7p
broccoli, 1c
ratatouille, 1c
chicken, 4z
walnuts, 4 halves
7 915p
chicken, ckd, 4-6z
broccoli, 2 1/2c
walnuts, 4 halves
green tea x 2
rest of night (optional):
sugar-free drink (10 cals per packet)
green tea
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
How do you like the
How do you like the full-body training yo?
its tough as hell but good pumps on the pump training days
pump training, aka "bodybuilding" style. 10-15 reps
where you challenge the cardiovascular systems more than the muscular strength.
its good cause it forces you to lift heavy on certain days, at least this program does.
the full body training is cool because you get to train the whole body, which makes you feel like you're positive you're not going to lose strength or anythign b/c you're training full body each workout.
of course you dont hit each bodypart as hard, but then again, everyone needs to stick to the basics when they're trying to put on size. the most compound exercises. until you're a much bigger and pro or amatuer status with bodybuilding, isolating isnt as important in my opinion. i still do it of course, but I think most lifters woudl benefit much more from full body training.
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
Saturday!!! The Morning After
Dec 20
8 10a
oats, 1c + raisins, 10g + mixed fruit, frzn, 1c
cheerios, 2c
protein, 1/2 sc.
[fish oil 1g]
green tea x 2
END CARB UP
24-hr TOTALS
C(F) 1206g (164g)
P 305g
F(S) 131g (26g)
Carb up recap: super freakin full. I wont blame anythign but doing an 8 day split, it was a bit off since the diet is SUPPOSED to be 8 days, but its written into 7 days for convenience.
So i wasnt 100% sure what to do here.. was i supposed to really space out the carbs and do it over the rest of the day friday AND all day saturday? i dont think so b/c its supposed to be first 24 hrs... so i made the decision to stick to the book and finish my C(arb)L(oad) within 24 hrs, so i accumulated my carbs by 1200p today.
Not sure if it was too many fats... i had way too many. I never thought i'd have to say this but, its b/c i ate too freak healthy!!! haha. no but really, i just have to switch from oats as my main source to something with less fat... yes that little fat adds up quick!!! I have to remember that the protein adds up quick too...
if anyone wants to suggest some healthy carb up sources, that'd be sweet!!!
I dont want flour products.... i dont like flour... doesnt sit well with me.. its engrained in my mind that its too processed, and its just NOT an optimal source of food. I dont want "ok" or minimal..i want OPTIMAL!!
Changes for next week: much less fat!! i'm not going to eat less carbs however!!!!! because i'm not sure which problem is.. i dont want to change too many variables b/c i want OPTIMAL efficiency, not just sufficient. If i just switch to brown rice or sweet potatoes, but keep the fats the same... will i get same results? what if i just eat LESS carbs, towards the lower end?? who knows. so next week im going to consume the same amount, give or take a bit, but i will use brown rice, and other practically non-fat grain sources. I only ADDED a TINY bit of fat to this CL. in fact, all i can think of was the 2 tsps of almonds i used in my freakin oats just ONCE, haha!!! other than that, the kashi granola (FLOURLESS!!!!) had a bit of fat, im sure that added a good chunk. so did the kashi cookies at meal 7 last night... that was 20g there. ... um also FLOURLESS :)
here's a pic of the ratatouille i made. lol. i just threw everythign in the pot and let it "cook". tasted good, nothign extraordinary. they didnt give much detail in the video, unless i wasnt payin enough attention to remember. ;)
rest of todays meals
[ 1p ]
tuna, 3.5z + mayo, 1 tsp
oats, 1/2c + raisins, 10g
apple, small
broccoli, 1c
[fish oil 1g]
...coffee
[ 330p ]
brown rice spaghetti, 1c
tuna, 3.5z + salsa, 2 tB
fiber drink
green tea x 2
[ 5p ]
peanuts, 8g
green tea x 2
[fish oil 1g]
[ 6p ]
broccoli, 1c
tuna, 4.5z
brown rice spaghetti, 1c + salsa
....coffee
green tea x 2
fiber drink
[ 830p ]
ratatouille, 1c
spaghetti, 3/4c
veg stew, 1c
chicken, ckd, 3.5z + salsa 1tB
[fish oil 2g]
green tea x 2
[ 1045p ]
romaine lettuce, 1/2c
broccoli, 1c
chicken, ckd, 1.5z
tuna, 2.5z
walnuts, 4 halves
[fish oil 2g]
green tea x 2
[12a]
ratatouille, 1 1/2c
sugar-free drink (10 cals)
*OMG Salads, and really anything, tastes fabulous when you add just a few nuts to them. Walnuts tasted freakin sweet in my tuna mixed with romaine lettuce. the crunch is so satisfying. Trust me, when you dont get to eat a lot of food, and you're dieting hard, to get hard, you enjoy your food. lol!!
I'd like to say that i'm feeling good good nickle, clean, refreshed. yeah! i'd like to be a little tighter right now but its the middle of the night and i been eatin all day so what can i expect ;). progress is kicking ass. i have some pretty sweet plans in the next few days... positivism is key :)
I also just annouched my engagement... just playing, not even close.
BUT.. i did just pu t on ANOTHER deal or no deal... my bro and I are racing to see who gets a six-pack first...
$100 buckaroos are on the line!!!
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
FRI DAY!!! FLOURLESS WEEK #2!!!!
Dec 19
9a
protein whey, 3/4 sc.
apple, small x 2
10a TRAINING: Full body high-intensity
1115a PWO Shake
pudding, regular, 96g package, 1 1/2 pkg
protein whey, 2 sc.
glutamine 5g
BEGIN CARB LOAD!
Range: 14g/kg - 16g/kg
LBM: 81.0 * 88% = 71.28
Carbs: [997.92g - 1140.48g]
Divided into------) 5 meals: 171 228 | 6 meals: 143 190 | 7 meals: 122 163 (----
1 1230p
TUNA, 2.5z
kashi granola, 1 1/4c (65c, 12p, 12f)
grapefruit, 10z (25c)
oats 1c
[fish oil 2g]
2 4p
apple (small)
oats 2c
granola, 3/4c
cranberries, 10g
tuna 1 1/2z
[fish oil 2g]
3 530p
ezekiel, 2pc
oats, 1c + raisins, 20g
green tea x 2
4 645p
oats, 1c + raisins, 10g
ABB stack drink ~' 6g carbs
tuna, 1 1/2z
5 745p
oats, 1c
almonds, sliced, 2 tsp (9g)
popcorn, 94% ff, mini-bag, 35g
[fish oil 1g]
...coffee
6 9p
oats, 1c
protein, 1/2 sc.
raisins, 10g
7 12a
oats, 1c
kashi cookies, 4 (@: 5g fat, 21g carb (4g fiber), 2g protein)
protein, 1/2 sc.
TODAYS TOTALS:
C(F) 1023g (136g)
P 262g
F(S) 114g (23g)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
Thursdee
Dec 18
10a
chicken, ckd, 2.5z
cottage cheese, 1/2c
spinach, 3/4c
avocado, 2z
[fish oil 2g]
....green tea x 2
....coffee
1p
chicken, ckd, 2z
cottage cheese, 1/2c
walnuts, 5 halves
230p
naturally more, 2 tB (damn i was so hungry)
[fish oil 2g]
....coffee + 2 tsp Cocoa
....green tea x 2
430p
turkey breast, 2 1/2z
walnuts, 4 halves
[fishoil 1g]
730p
pecans, 4 whole
...coffee
800p
chicken, ckd, 1 1/2z
cottage cheese, 1/4c
avocado, 2z
protein, whey, 1 sc
...coffee
green tea x 2
9p
CARDIO: 60 mins
1015p
turkey, deli meat, 3z
protein, whey, 1 scoop
spinach, 1/2c
green tea x 2
C(F) 39g (17g)
P 175g
F 72g
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (505c)
Wednesday
Dec 17
Less than 6 hrs sleep. 6 hrs if i fell asleep at 1am, but i tossed and turned for a good 60 mins estimate. Woke up with sore knees.. Maybe body was in the middle of repairing them... deffo possible. I was wide awake thought so i'm staying up. Not doing cardio till later though b/c my knees are feeling achy. IF the pain doesnt go away, unfortuneatly i'll be doing cardio anyways ;) since im on super low-carb, the time I do cardio doesnt matter.
More on this later.
730a
protein, whey, 1 scoop
glutamine, ~"5g
[fishoil 1g]
830a
cottage cheese, low-fat, 1/2c
eggs, whites, 4
peanuts, 11g
broccoli, 1c
1130a
fiber drink
protein shake, 1 scoop
[Fishoil 2g]
1p
eggs, whites, 4
eggs, whole, 1
cottage cheese, low-fat, 1/2c
asparagus, 5-6 stalks
walnuts, raw, 4 halves (8g)
....green tea, herbal tea (orange)
2p
....coffee + 1 tsp cocoa
...green tea x 2
4p
chicken, ckd, 4.5z
broccoli, 1c
avacado, 1 1/2z
7p
cottage cheese, low-fat, 1/2c
broccoli, 1c
fiber drink
eggs, whites, 4
[fish oil 2g]
945p
chicken, ckd, 2z
eggs,whites, 3
spinach, 1/2c
broccoli, 1c
green tea x 2
C(F) 54g (17g)
P 222g
F 44g
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
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Will_I_Am (245c)
TUESDEEEEE
Dec 16
1130a
cottage cheese, low-fat 1/2c
chicken, ckd, 2z
naturally more, ~'1 tB (20g)
broccoli, 1c
....coffee x 2
330p
chicken, ckd, 6z
romaine lettuce, 2c
parmesean cheese, 1 tB
fiber drink
6p
fiber drink
645p
chicken, ckd, 2z
walnuts, 4 halfs (8g)
cottage cheese, low-fat, 1/2c
[fish oil x 2]
asparagus, 5 stalks
730p
whey protein, 1/2 scoop
[fishoil x 2]
8p
TRAINING: Fullbody
CARDIO: 30 mins PWO
1015p
PWO SHAKE: 2 scoops
glutamine, 5-10g
...coffee
11p
broccoli, 1c
chicken, raw, 4.5z
cottage cheese, low-fat, 1/2c
peanuts, 11g
Carbs 41.4 g
Dietary Fiber 12.3g
Fat 36g
Protein 183g
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (245c)
TUESDAY CONT'D
not much added, BUT important...
I was up until about 1am... that's when I consumed:
1am
protein whey, 1 scoop
glutamine, ~"5g
TOTALS:
Carbs 42.4 g
Dietary Fiber 12.3g
Fat 38g
Protein 205g
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (245c)
fiber drinks?
yo bro, whats up with these fiber drinks?
actuallly talking about fiber, since im no longer eating any quon producs im not getting as much fiber,and on a limited calorie intake (2,100-2,300) it's hard to get all my fiber, gonna have to up the veg intake me thinks.
Ash (230c)
vegs all the way...
hey ash. definitely agree about the veggies
I'd say about 1 1/2c vegs for 3 out of the 6 meals would suffice.
Throw in just 2 handfuls of nuts and 2 pieces of fruit, say a medium apple, you're over 25g+ right there.
The nuts are about 3g fiber per. Plus the fruits come in at a whopping ~'5g each.
Add the whole grains, and you're at 35g with just 2 servings of oats.
The fiber drink is like a crystal light. Do you remember when I showed you what that is?
But this calorie free drink has whey protein in it, about 3g and it also has 6g carbs, but 5g are fiber. Its a new approach to cal free drinks. They add fiber, its pretty cool. South beach diet makes them. I drink them as a "lifeline". Just like the calorie free drinks, they're to help when you're about to give in to the tough nutrition/diet ;)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (245c)
Mondaaaaaaaaaaaay!
Dec 15
6a
eggs, whites, 3
eggs, whole, 1
cottage cheese, 1/4c
broccoli, 1c
.....coffee + green tea x 2
730a
TRAINING: Full body workout (bis, tris, middle delts later)
830a
postworkout shake: 2 scoops whey
1230p
impact bar, 1/4 bar
....coffee
145p
cottage cheese, 1/2c
eggs, whites, 3
provolone cheese, 1 slice
natty more, 1 tB
[fishoil x 2]
....coffee
....green tea x 2
5p
Asparagus, raw
Qty: 6.0 x 1 spear, medium (5-1/4" to 7" long) (16g) 19 (7%) 0 g 2 g 4 g Weight Loss
Chicken, broilers or fryers, breast, meat only, cooked, roasted
Qty: 4.0 x 1 ounce (28g) 185 (66%) 4 g 35 g 0 g Weight Loss
Nuts, walnuts, english [Includes USDA commodity food A259, A257]
Qty: 0.4 x 1 oz (14 halves) (28g) 74 (27%) 7 g 2 g 2 g Weight Loss
[fishoil x 2]
fiber drink (6g carbs, 5g fiber, 3g protein)
....coffee
7pm
Rest of full body: biceps, triceps, middle delts
CARDIO: 45 mins
8pm
chicken, ckd, 5z
broccoli, 1c
spinach, 1/2c
[fishoil x 2]
10pm (if awake)
whey protein, 1 scoop
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
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Will_I_Am (245c)
Sunday. A day of R----.... cardio!
Dec 14
12p
eggs, whites, 6
oats, 1/2c (170 kCals)
ezekiel, 2pc
....coffee
330p
eggs, whites, 5
ezekiel, 1pc
apple, small
oats, 1/3c
...coffee
6p
chicken, raw, 6z
ezekiel, 2pc
asparagus, 5 stalks
8p
fiber shake (6g carbs, 5g fiber, 3g protein)
CARDIO: 45 mins
915pm
chicken, raw, 7z
string cheese, 1 stick
broccoli, 1c
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (245c)
Satty Day!!! Heavy Training
Dec 13
9a
ezekiel, 2pc
weil bar, goji
eggs, whites, 5
eggs, yolk, 1/2
apple, small
...coffee
1145a
weil bar, goji
oats, multi-grain, 1/2c
ezekiel, 1pc
eggs, whites, 5
115p
celltech, 1 sc. (~'30g carbs)
protein, 3/4 sc. (~'15g protein)
glutamine, 1 sc (~`5g)
coffee!!!
145p
TRAINING: Heavy
Full Body + 10 mins CARDIO (lo-intensity)
Took about 2 hours. As suspected with the long rests btw sets. 3-5 mins.
I did about 8-10 exercises. I'll upload specifics in a bit (haha. if i dont forget ;) )
350p
protein whey, 2 scoops
celltech, 2 sc. (~~50g carbs)
glutamine, ~'5g
5p
oats, multi-grain, 1c
apple, small
chicken, 2.5z
8p
ezekiel, 2pc
provolone, 1 pc.
eggs, whites, 6
1030p
ezekiel, 2pc
chicken, raw, 7z
130a
chicken, raw, 7z
spinach, 1/2-1c
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
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Will_I_Am (245c)
Friday the Finisher!!!
Dec 12
Dec 12
7a
oats, multi-grain, 1/2c
ezekiel, 2pc
whey protein, 1 sc.
gainer protein, 1/2 sc.
brown rice, puffed, 2c
....green tea x 2
10a
organic cereal, 2 1/2 srv. (flourless: 24g carb (2g fiber) p/srv)
whey protein, 1 1/2sc.
skim milk, 4z
weil bar (organic fruits & nuts, 3g fat)
1230p
tuna, 2z
freekah, 1/2c
oats, multigrain, 1c
wasser!!!! (water)
apple (small)
230p
ezekiel, 2pc
weil bar, 2 bars
chicken, ckd, 3.5z
....yerba mate tea x 2
....coffee
5p
chicken, ckd, 2z
ezekiel, 2pc
quinoa, 2c (360g)
...coffee
715p
oats, multi-grain, 1 1/2c
chicken, ckd, 3z
ezekiel, 2pc
945p
oats, multigrain, 1c
whey protein, 1 sc.
ezekiel, 3pc
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
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Will_I_Am (245c)
Thursdee
BEAST TRAINING TODAY !!! :)
Dec 11
Full body workout. Heavy reps, 8-12. More towards barely getting 8 reps.
730a
...coffee + cocoa, 1 tsp
"AM" CARDIO: 45 mins
815a
QTY
MEASUREMENT FOOD CONSUMED
4 x 1 large Egg white raw fresh
1 x 1 large Egg whole raw fresh
1 x Custom Food Multi-Vitamin Active Multi Members Mark Tablets
2 x 1 tbsp whole Seeds flaxseed
0.5 x Custom Food Whey Protein EAS
945a
Seeds, flaxseed
Qty: 1.0 x 1 tbsp, whole (10g) 55 (44%)
String Cheese
Qty: 1.0 x Custom Food (1g) 70 (56%)
green tea x 2
1115a
tuna, 4z
flaxseed, whole, 1 tB
naturally more, 1 tB (4g carbs, 2g fiber)
...coffee + cocoa, 1 tsp
115p
flaxseed, whole, 1 tB
2pm
flaxseed, whole, 1 1/2 tB
chicken, ckd, 3.5z
spinach dip, 1 tB
.....coffee + cocoa, 1 tsp
4p
PREWORKOUT Shake:
25g carbs
15g protein
430p
TRAINING: Full Body
545p
whey protein, 2 scoops
cell-tech, 2 scoops (75g)
5g glutamine
730p
apple (small)
cereal (flourless) 3 srv.
milk, 8z
tuna, 4z
....coffee
945p
cereal 1srv
freekah, 1 srv. (28g carbs, 6g fiber)
quinoa, 3/4c (4.5z)
multi-oats, 1 srv.
tuna, 4z
....coffee
1030p
weil bar, 1/2 bar (all natural organic, nothing but whole ingredients)
....green tea x 2
1230a
oats, multi-grain (oats, barley, wheat, rye), 1c
quinoa, 1 1/2c + hummus, 3 tB
tuna, 3.5z
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (245c)
Wednesday: yoi!
DECEMBER 10
730a
whey protein, 1/2sc.
...coffee + cocoa, 1 tsp
"AM" CARDIO: 50 mins
930a
eggs, whole, 2
eggs, white, 3
flaxseed, whole, 2 tB
1130a
flaxseed, whole, 1 tB
1230p
tuna, 4z
spinach dip, 2 tB
flaxseed, whole 1 1/2 tB
2p
string cheese, 1
330p
flaxseed, whole, 2 1/4 tB
eggs, whole, 1 1/2
eggs, whites, 2
string cheese, 1
...green tea x 2
630p
chicken, ckd, 3.5z
flaxseed, 1 1/2 tB
veggies, 2c
...coffee
845p
chicken, 4z
spinach dip, 1 tB + mustard
veggies, 2c
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (285c)
Tuesday
930a
...coffee
10a
"AM" CARDIO: 55 mins
1130a
eggs, whole, 2
eggs, whites, 2
flaxseed, whole, 3 tB (30g)
naturally more, 2 tsp
130p
flaxseed, whole, 1 tB
2p
flaxseed, whole, 1 1/2 tB
eggs, whole, 2
turkey, ckd, 2z
415p
eggs, whole, 2
flaxseed, whole, 1 tB
turkey, ckd, 3.5z
515p
TRAINING: Full Body, 2x Circuit
645p
PWO Shake: 2 1/2 scoops whey
5g glutamine
9p
eggs, whole, 2
eggs, white, 3
flaxseed, whole, 1 tB
string cheese, 1 stick
...coffee, <1 tB coca, tsp ginger
11p
tuna, 4z
flaxseed, 1 1/2 tB
string cheese, 1 stick
green tea x2
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
Monday. Almost over :)
930a
turkey, ckd, 3.5z
almonds, whole, 1/2z
string cheese
....coffee w/ cocoa
1230p
TRAINING: Legs & Full Bodyworkout
CARDIO: 15 mins (walk home :) )
130p
whey protein, 2 scoops
brown rice, puffed, 2c
mass gainer, 1/2 scoop, 10g protein, 12g carbs
330p
turkey, ckd, 4z
almonds, 1/2z, 80 kCals
cod liver oil, 2 tsp, 70 kCals
spinach dip, 2 tB, 50 kCals
530p
almonds, whole, 1 1/2z
615p
turkey, ckd, 3.5z
flaxseed, whole, 3-4 tB
730p
flaxseed, whole, 2 tB
almonds, 1/2z
845p
turkey, ckd, 4z
ezekiel, 1 pc
brown rice, cake, 2 light (14g carbs total)
...green tea x 2
1045p
turkey, ckd, 3.5z
flaxseed, whole, 3 tB
...coffee w/stevia
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
Sunday. Determined
-1030am
herbal tea x 2
protein shake (<1 scoop)
1130am- brown rice puffed, 3/4c
12pm - oats + 2.5 tB mixed nuts
chicken, 3 oz
peanuts, 2.5 oz
245p, - oats + 1 tB flax, 1/2 oz almonds
turkey, ckd, 3.5 oz + 1 tB hummus, 2 tsp spinach dip
...coffee
4p
ezekiel, 2 pc
cheese, string
530p
rice cake, brown, light, 3 pc.
almonds, whole, 1/2 oz
630p
brown rice, puffed, 2c
protein shake, 1.5 scoops
...coffee
730p
almonds, 6
830p
ezekiel, 2 pc.
flaxseed, whole, 2 tB
turkey, ckd, 3.5 oz
10p
oats, 1/2 c
flaxseed, whole 1-2 tB
protein, 2 scoops
rice cakes, brown, light, 3
ASIDE NOTEs:
+Phew. What a rest day I need!!!
Started to go downhill, I think I just needed some time off, like really. Time off.
Typically I have Sunday as my complete rest day, and one other day during the week that is totally off. Not so when cutting, that "somewhat" off day is two sessions of cardio, like typical training day, just without the weights.
I was burned arleady and its just the first week really, unless we count the wacky thanksgiving week.
+I managed to get all my cardios in, except I missed two weight training workouts & the cardio I do after.
I managed to get some shoulders in, really heavy and thats part of my new training, but I only did one exercise and that was military press with dumbbells. You know what though, overload is overload so that's a positive
+Getting leaner!!! I dont know why i let slip-ups like yesterday happen cause then it like ruins my day today. Its weird. I just need to stop lookin in mirriors and at myself, lol. Seriously. I know its working well. But still!!! HEADS UP BRITCHES!!! I'm still getting way better and improving in all areas. Guess it really is slower process than i thought.... growing that is, all around, not necessarily my diet & getting leaner.
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
6th Saturday
--930am
...coffee
...green tea x 2, herbal tea x 1
---1015am
"AM" CARDIO (Empty Stomach) 35 mins
whey protein (1/2 scoop immediately after cardio)
---11am
Cereals, oats (0.5 x 1 cup (81g))
Cheese, cottage, nonfat (0.25 x 1 cup (not packed) (145g))
Egg, white, raw, fresh (1.0 x 1 large (33g))
Egg, yolk, raw, fresh (1.0 x 1 large (17g))
Nuts, walnuts, english (0.25 x 1 ounce (28g))
Strawberries, raw (0.5 x 1 cup, whole (144g) )
Apple (small; 3.5 oz)
--1230pm
nut crunch mousse (22g protein, 8g carbs (2g sugar), 6g fat)
|_____ now thats what i call freak healthy snack ;)
--115pm
chicken (3 oz, ckd)
oatmeal
--3pm
1c kashi granola
6 tB cool whip
protein (1 scoop)
pecans (crushed; 1 tB)
--between 3pm & 7pm
Free Meal :(
Damn I really hate coming home. I'm not strong enough OBVIOUSLY to handle it. lol. Its easy to look back and say what to do different, thats called hindsight bias. Its another to do it.
--730pm
buffalo chicken dip (its actually really healthy recipe we use)
protein shake (1 scoop)
peanuts (1-2 oz)
coffee
--10pm
chicken (ckd, 5 oz)
buffalo chicken dip (size of a big spoonful)
artichoke dip (2-3 tB)
coffee
SIDE NOTES: I'm going to start doing something diff. a bit, you wont notice it so i dont know why im telling you, those who actually read the blogs, haha, but im gonna record the days somewhere else and then once the day is done, i'll come to MFT and post it instead of switching back and forth like 7 times a day.
QUOTE: "It's obvious. If you (everyone close to me) can't see why I'm not happy,
you're stupid."
-william livingston
For this quote, don't go with whatever your immediate thought or response to this expression is. Think hard about it. What it does mean in the context, what do the pragmatics suggest.
And lastly, of course what it means just by looking at the how the quote is said and whats said in it, or better way to think of this last example, how would a younger child take it versus a well knowledged social human adult. What does it say about the attitude of the "author" :)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
Wha!?
Wow man, how do you have a coffee at 10pm?! how do you sleep man? i don't think I could sleep if I had a coffee after 5pm ha!
I stil don't get the quote, my only guess is that you're not happy and the people around you can't see it, therefore they are stupid. Or you just act happy around them and they can't see your faking it?
the quote
is about not being happy. When anyone, not just me, hits that low point they get sad or mad, or they're not happy but its typically b/c they're not being acknowledged. The funny thing is, loook at the first words out of the quote "Its obvious." that right there is automatically saying "duh!!! why dont you get it. you must be stupid not to get it". Already that much out of two (or three) words. Pretty crazy the attitude being the semantics.
THen, the quote goes on to tsay if you can't see why im not happy, you're stupid. Again, the quote is negative, calling the person names and insulting them and their intelligence. That right htere, is the problem. No one is going to like you and therefore you're not going to be happy, if you are always rude and ignorant to people.
And, at the same time, the problem usually is so obvious that the person themselves misses it, which is the irony in the quote, b/c the person saying it, me, doesnt realize their attitude is whats obviously affecting their unhappiness b/c of their attitudes towards people.
It really depends on the intelligence level for something like this, b/c it could be taken many different ways. You would have to have a pretty good abstract thinking to see or understand some of it, while other bits are more literal.
Also what you said about faking it. Your best friends will pick up on this, but the majority of people wouldnt b/c they just dont get it
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
5th Day of December: FINALS!
PHOTOGRAPHER EXTRAORDINARE #2: Gonna photo my meals for you again today; Just two days into my life :) The rest of the week is very simliar
-630am
....coffee
"AM" CARDIO: 50 mins
-(1)--815 am
turkey (3.5 oz, ckd)
kashi oats (1 srv)
apple (medium)
-(2)--1115 am
turkey (3.5 oz, ckd)
kashi oats (1 srv)
almonds (1/2 oz)
MIDDAY NOTES #1:
Just finished my morning final. 9am. How about that??? Three questions i wasnt like 100% sure about; looked into them and I got them right. I switched answers so many times though I forget whether i left the answer I wanted or not :/
Gonna study during weekend for my last 2 finals. Also part of the final was practical, doing athletic training tapings & wrappings for injuries. Pretty sure I aced that too. Can't wait to see what I got on my exam yesterday for psych.
Gotta lift earlier. Lift around 230pm. Going shopping 2 nite. Yoi!
-(3)--145pm
5 egg whites + 1/5 yolk (haha. damn buggers)
ezekiel toast (2 pc)
string cheese (4f, 8p)
....green tea x 2
....herbal tea
MIDDAY NOTES #2:
So im in the fun mood :). Whatever that means. Getting ready to go shopping here for the holidays. This will get to show u a little insight to how you eat on the run, especially out shopping for hours, haha. I'll give you a forsight, i will be loading up on coffee as my drinks, thats just how i roll. Some crystal light too if its available. When we eat, i'll get chicken and veggies, that's usually the safest bet. Some fruit too if its available. I typically eat lower carb indirectly when im out just b/c you cant get whole foods now a days, evertythigns so highly processed. I Just want nature made things which means i resort to veggies, which ends up being low carbohydrate.
-(4)---4pm
turkey (3.5 oz)
string cheese
-(5)--6pm
apple (medium)
almonds (1 oz)
-(6)--8pm
chicken (approx. 5-6 oz, ckd)
salad + few cherry tomatoes
parmesean cheese (shredded, 5g; <30-40kCals)
-(6.5)--915pm
chicken (1 ounce, ckd)
salad (lettuce)
.......coffee + cocao (4 tB)
-(7)--1145pm
chicken (4-5 oz, ckd; 200-250 kCals)
walnuts (sliced, 1 tB; 90-100 kCals)
salad (lettuce)
green tea x 2
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
Damn bro...
You're hardly eating from what I can tell. But I know it's because of your exams. You'd better start eating again as soon as you're done! As a amatter of fact, i'm supprised you're not hungry between each meal. The reason I even thought to say something about it is because I remember when I was eating like this in prep for my competition 2 years ago, I was eating as many as 9 meals per day, sometimes within an hour of my last meal. I know that your response to that will be that everyone's different, & you're right. But looking at these pictures, I hope you had already started eating by the time you actually took the pic. because even then one of my meals is about two of yours now. It's actually quite scary how little you're eating right now... especially now that i'm seeing what your meals look like. What about your vits/mins?
lol
Ravinous, dont look at the pics for the amounts, just look at what i wrote down. a lot of the meals i forgt to take the pic till later.
like the one with the eggs, haha!! the pic is just to prove i was actually eating those meals ;)
.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html
Will_I_Am (75c)
I t