My nutrition log.

danman77220 · 10-07-2007, 05:35 AM

Not sure if this is even the right forum but I decided to start a nutrition log. I figure that if I'm obligated to show everyone on IM what I eat everyday I'll be more inclined to eat right to avoid criticism.

So do me a favor and if I'm ****ing up, LET ME KNOW.

Here's my meal plan, starting tomorrow:

- - -

Meal 1:
2 slices whole grain bread
2 scoops whey

Meal 2:
1 slice whole wheat bread
5 oz chicken breast

Pre Workout:
155g whole wheat pasta
25g Ragu
2 tbsp. Gatorade powder in water

Post Workout:
2 scoops whey
.5 cup maltodextrin

Meal 5:
4 eggs, 4 egg whites, scrambled

Meal 6:
4 oz. steak
Salad
18 almonds

Pre-Bed:
2 scoop MPI
Omega 3's

Totals
Cals: 2429
Protein: 286g (49%)
Carbs: 179g (28%)
Fat: 59g (23%)

- - -

The order of my pre workout and post workout meals are subject to change, as they rely on the time of day I workout. I'll be sure to leave a few hours between the PWO meal's insulin spike and me going to sleep, though. Also, I don't yet have milk protein isolate but I ordered 5 lbs today. Any thoughts on what I could replace it with until the MPI comes?

I've bought a lunch box and cooked a full week's worth of food today, which I believe will keep me in check. I don't have an excuse to be lazy and not cook my meals because they're already cooked and ready to eat.

I will be lean.

My current weight and BF% are unknown right now. I will measure them both upon waking tomorrow.

Wish me luck.

danman77220 · 10-07-2007, 06:18 PM

Ok, here are the starting stats (BF% based off of Omron HBF-306):

Weight: 196
Bf%: 21%

I think this is slightly off. A lot of the weight is water from creatine mono. I don't think it'd be too far off to say that I'm about 18% though.

First day going good, ate meal 1 and in another couple hours I'm going to eat my pre workout meal and head to the gym. Legs today.

danman77220 · 10-08-2007, 05:48 AM

Week 1, Day 1

Meal 1 (10:05-10:20)
1 slice whole wheat bread
2 scoops Isopure

Pre-workout (12:35-12:40)
155g whole wheat rotini with 25g Ragu
2 tbsp. Gatorade powder in water

Post-workout (2:10-2:25)
2scoops Isopure
.5 cups maltodextrin

Meal 4 (4:45-5:00)
5 oz. chicken breast
1 slice whole wheat bread

Meal 5 (7:45-7:55)
4 egg whites, 4 whole eggs, scrambled
18 almonds

Meal 6 (10:20-10:35)
4.1 oz. steak
18 almonds

Totals
Cals: 2332
Protein: 244g (44%)
Carbs: 184g (29%)
Fat: 67g (27%)

- - -

Cals were a bit low, but they won't be once I get my MPI. I think I'm going to throw in an additional 18 almonds into meal 5 just to bump calories slightly. I'll cut a few almonds out in a few weeks. Great day, didn't cheat at all. Not a crumb.

danman77220 · 10-09-2007, 04:29 AM

Week 1, Day 2

Meal 1 (10:50-11:05)
1 slice whole wheat bread
2 scoops Isopure

Meal 2 (1:45-1:55)
1 slice whole wheat bread
5.1 oz chicken breast

Meal 3 (4:20-4:30)
135g whole wheat rotini
25g Ragu
2 tbsp. Gatorade powder in water

Meal 4 (PWO; 6:35-6:50)
2 scoops Isopure
.5 cups maltodextrin

Meal 5 (8:55-9:10)
4.2 oz steak with <1 tbsp of A1 sauce
18 almonds

Meal 6 (10:15-10:20)
4 egg whites, 4 whole eggs
18 almonds
3 caps of EFAs

Totals
Cals: 2316
Protein: 244g (44%)
Carbs: 179g (28%)
Fat: 70g (28%)

- - -

Another cheat free day. I think I can do this.

Meals 5 and 6 were only an hour apart, but that was my only option if I wanted to get all meals in and get enough sleep tonight. My legs are murdered and need all the recovery they can get. I'm anxious for my MPI to get here.

Midnight_Lifter · 10-09-2007, 05:30 AM

Man, this is awesome... I gotta start my log back up again.
I know what you mean about the motivation!

Keep up the great work!

danman77220 · 10-10-2007, 02:45 AM

Thanks man.

I hope to be around 10% by Christmas... As long as I have a 6 pack I'll be content.

danman77220 · 10-10-2007, 06:02 AM

Week 1, Day 3

Meal 1 (7:45-7:50)
1 slice whole wheat bread
2 scoops Isopure

Meal 2 (12:05-12:25)
1 slice whole wheat bread
5 oz chicken breast

Meal 3 (2:35-2:45)
155g whole wheat rotini
25g Ragu
2 tbsp. Gatorade powder in water

Meal 4 (PWO; 5:45-6:00)
2 scoops Isopure
.5 cups maltodextrin

Meal 5 (8:00-8:05)
4 egg whites, 4 whole eggs
18 almonds
3 caps of EFAs

Snack (9:00)
1 Nutrasystem Chocolate Peanut Butter Bar

Meal 6 (10:05-10:10)
4 oz steak
18 almonds
3 EFA caps

Totals
Cals: 2546
Protein: 256g (42%)
Carbs: 205g (30%)
Fat: 77g (28%)

- - -

Today was a little high on carbs but I had to eat that snack to keep my sanity.

I'm actually getting hunger pains for the first time. I'm excited. Before I would just see that it had been 2-3 hours before I had last eaten and figure I ought to eat. So I must be doing something right!

HOW MANY GRAMS OF CARBS SHOULD I CONSUME DURING A REFEED, AN HOW OFTEN SHOULD I HAVE A REFEED? ARE THEY EVEN NECESSARY WITH MY CURRENT CARB INTAKE?

**davtown** · 10-10-2007, 06:34 AM

Quote:

Originally Posted by danman77220

HOW MANY GRAMS OF CARBS SHOULD I CONSUME DURING A REFEED, AN HOW OFTEN SHOULD I HAVE A REFEED? ARE THEY EVEN NECESSARY WITH MY CURRENT CARB INTAKE?

You're hitting around 2,500 cals right now, is your maintenance ~3,000? Try adding in an extra 125g of carbs on a re-feed day to reach maintenance cals.
Re-feed 1x/week, or depending on how you're feeling, 2x/week. Make your re-feed the same day that you train your weakest bodyparts/lifts.

Not my forte... but hope it helps.

danman77220 · 10-11-2007, 02:36 AM

Yes, maintenance shows up around 2900-3000 without calculating in exercise, and I also choose about one activity level lower than what I probably am just to be conservative.

125g seems about what I figured. I think I'm going to do them the night before my leg day because I care about my squat more than anything. Thanks Dav.

danman77220 · 10-11-2007, 05:08 AM

Week 1, Day 4

Meal 1 (7:45-7:50)
1 slice whole wheat bread
2 scoops Isopure

Meal 2 (12:05-12:25)
1 slice whole wheat bread
5 oz chicken breast

Meal 3 (2:35-2:45)
155g whole wheat rotini
25g Ragu
2 tbsp. Gatorade powder in water

Meal 4 (PWO; 4:05-4:20)
2 scoops Isopure
.5 cups maltodextrin

Meal 5 (6:30-6:35)
4 egg whites, 4 whole eggs
18 almonds
3 caps of EFAs

Meal 6 (8:15-8:30)
4 oz steak
18 almonds
Large serving of steamed broccoli, carrots and cauliflower

Meal 7 (Pre Bed; 10:15-10:25)
2 scoops MPI in water
3 EFA caps

Totals
Cals: 2576
Protein: 295g (48%)
Carbs: 184g (26%)
Fat: 70g (26%)

- - -

Finally got my MPI. Good day altogether.

I bought some ZMA today also. Going to wait another hour or so to take it as you're supposed to on a n empty stomach. Then it's sleepy time.

I forgot to mention, I've been monitoring my water intake as well. Days 1-3 I drank 2 gallons+, and today I've drank about 1.5 gallons.

Harrison · 10-12-2007, 06:56 PM

almonds, should have thought of that a while ago!

keep up the good work man

danman77220 · 10-13-2007, 11:32 PM

Week 1, Days 5, 6 and 7

Ok.

Day 5:

Good day, clean. Same as always.

Day 6:

My birthday. I'm 18. Went out to eat.

Italian food.

May God have mercy on my soul.

Day 7:

Leftover Italian food

- - -

Weighing myself tomorrow and afraid of the damage lol. I don't expect any change at all really.

Now I don't have any more excuses. Nothing keeping me off track.

danman77220 · 10-14-2007, 07:39 PM

Analysis: Week 1

Days

Clean Days: 5; Days 1-5
Wtf Days: 2; Days 6, 7

Clean Refeeds: 0

Stats

Morning Weight (Start): 196
Morning Weight: 193
From Beginning of Week: [-3 lbs!]
From Start: [-3 lbs!]

BF% (Start): ~21%
BF%: 19.2%
From Beginning of Week: [-1.8%!]
From Start: [-1.8%!]

Additional Comments

Good start. I just need to keep consistent and I think I can get really lean by Christmas.

danman77220 · 10-15-2007, 05:20 AM

Week 2, Day 1

Meal 1 (11:45-11:55)
2 slices whole wheat bread
2 scoops Isopure

Meal 2 (2:05-2:10)
155g whole wheat rotini
25g Ragu
2 tbsp Gatorade powder

Meal 3 (PWO; 3:45-4:00)
2 scoops Isopure
.5 cups maltodextrin

Meal 4 (6:20-6:35)
6 egg whites, 4 whole eggs, scrambled

Meal 5 (6:30-6:35)
2.5 oz steak
3.5 oz chicken breast

Meal 6 (Pre Bed; 10:05-10:15)
2 scoops MPI in water
6 almonds just to snack on
3 EFA caps

Totals
Cals: 2149
Protein: 265g (51%)
Carbs: 158g (28%)
Fat: 46g (21%)

Water: Over a gallon

- - -

Low cal, meh. Keepin the nose to the grindstone.

danman77220 · 10-16-2007, 03:56 AM

Week 2, Day 1

Meal 1 (7:45-7:55)
2/3 cup granola w/ raisins

Meal 2 (12:10-12:20)
4.5 oz chicken breast

Meal 3 (3:15-3:20)
4 egg whites, w whole eggs, scrambled

Meal 4 (4:45-4:50)
155g whole wheat rotini
25g Ragu
2 tbsp Gatorade powder

Meal 5 (6:15-6:20)
1/4 serving Cheesecake of the Gods

Meal 6 (8:25-8:30)
Another 1/4 serving Cheesecake of the Gods lol

Meal 7 (Pre-bed; 10:30-10:35)
2 scoops MPI in water
3 EFA caps

Totals
Cals: 2530
Protein: 313g (52%)
Carbs: 136g (19%)
Fat: 76g (29%)

Water: Over a gallon

- - -

Protein sources weren't varied enough in my opinion, but I'm low on meat. Gotta make more tomorrow. Carbs were lower than usual, which I thought was cool. I think I'm gonna eat granola in the morning instead of toast. It tastes better and it has some more protein.

danman77220 · 10-19-2007, 03:22 AM

Bad 3 days. Haven't had food to prepare.

I bought 7.2 pounds of steak tonight and I'm going to be cooking in in a bit. I think I'm going to cut carbs out of my diet altogether except for pre and post workout. I don't wanna go straight keto but being an endo by nature I think I'd benefit from a low carb diet.

**davtown** · 10-19-2007, 03:25 AM

Quote:

Originally Posted by danman77220

I think I'm going to cut carbs out of my diet altogether except for pre and post workout.

Carbs at breakfast too. Veggies always. Steak good.

p.s. - happy belated birthday!

danman77220 · 10-20-2007, 07:37 PM

Oh yeah I forgot about breakfast lol. And of course veggies will stick around.

And thanks man, it's awesome being 18

danman77220 · 10-22-2007, 03:39 AM

Week 3, Day 1

Meal 1 (10:30-10:40)

2/3 cup granola
2 scoops whey

Meal 2 (1:30-1:45)

4.5 oz chicken breast
18 almonds

Meal 3 (Pre workout; 4:00-4:10)

155g whole wheat rotini
25g Ragu
2 tbsp Gatorade powder

Meal 4 (Post Workout; 5:30-5:50)

4 oatmeal cookies (lol)
2 scoops whey

Meal 5 (7:30-7:50)

5.2 oz steak
18 almonds

Meal 6 (Pre-bed; 10:30)

2 scoops MPI in water
3 EFA caps

- - -

Time to get back in the swing. I forgot to weigh myself, I'll do it tomorrow morning.

danman77220 · 10-23-2007, 07:18 AM

Week 3, Day 2

Meal 1 (7:40-7:50)

2/3 cup maltodextrin
2 scoops protein

Meal 2 (12:00-12:15)

5 oz steak

Meal 3 (2:45-2:55)

5 oz steak
18 almonds

Meal 4 (Pre Workout; 5:30-5:50)

4 oatmeal cookies
1.25 tbsp Gatorade powder

Meal 5 (PWO; 6:45-7:00)

2/3 cup maltodextrin
2 scoops protein

Meal 6 (REFEED; 9:00-9:25)

1 cup rice pudding
3 oatmeal cookies
1 whole wheat bagel
100g whole wheat rotini

Meal 7 (Pre-Bed; 12:30-12:35)

2 scoops MPI
3 EFA caps

Totals
Cals: 3199
Protein: 304g (39%)
Carbs: 335g (42%)
Fat: 67g (19%)

- - -

First refeed tonight... rather clean lol. Cals were a bit high I want to keep it within 2900-3000 on refeed days. I'll also refeed every Saturday night from here out (night before squats).

I forgot to weigh myself again. I'll just weigh myself again at the end of this week.

Harrison · 10-23-2007, 11:10 PM

keep it up buddy

danman77220 · 10-25-2007, 04:36 AM

Week 3, Day 4

Meal 1 (7:40-7:50)
.5 cup granola
2 scoops whey

Meal 2 (12:00-12:15)
5 oz steak
18 almonds

Meal 3 (2:45-2:55)
5 oz steak
18 almonds

Meal 4 (6:05-6:15)
5 oz steak
18 almonds

Snack (7:30-7:45)
Salad with 1 tbsp balsamic vinegarette
10 Sour Jacks lol

Meal 5 (8:15-8:20)
5 whole boiled eggs, 1 egg white

Meal 6 (Pre-Bed; 10:30-10:35)
2 scoops MPI
3 EFA caps

Totals
Cals: 2500
Protein: 284g (47%)
Carbs: 68g (9%)
Fat: 120g (44%)

- - -

Really low carb today. I'm going to do this every non-training day.

Midnight_Lifter · 10-25-2007, 12:23 PM

How can you eat 5 boiled eggs in one sitting? Ugh...

Keep up the great work, man!

danman77220 · 10-25-2007, 07:52 PM

Quote:

Originally Posted by Midnight_Lifter

How can you eat 5 boiled eggs in one sitting? Ugh...

Keep up the great work, man!

With some seasoned salt and mustard :eat:

Thanks for the words man

danman77220 · 10-31-2007, 04:36 AM

I'm testing maxes next week so I'm doing some bulking. Read my traiing log for a more in depth read.

danman77220 · 11-12-2007, 12:47 AM

Ok, so after Thanksgiving I'm going to run the EC stack and I'm gonna alter my diet also. I'm going to go pretty low carb 5 days out of the week, and carb up 2 days of the week (ME training days), similar to DJSTARER's diet... here's what I have in mind:

Non Training and DE/RE Training Days

Meal 1
.5 cup maltodextrin
2 scoops whey

Meal 2
5 oz meat, 12 almonds

Meal 3
5 oz meat, 12 almonds

Meal 4
6 whole eggs, sacrambled
3 oz lean ground beef (93/7)
1 cup spinach leaves
2 tbsp. balsamic vinegarrette

Meal 5
1 medium chicken breast (yield after cooking)
1 cup spinach leaves
2 tbsp. balsamic vinegarrette

Meal 6
1 scoop whey
1 scoop MPI

Totals:
2515 cals
300g protein (49%)
59g carbs (5g of which is fiber) (9%)
115g fat (42%)

ME Training Days

Meal 1
.5 cup maltodextrin
2 scoops whey

Meal 2
5 oz meat, 12 almonds,

Meal 3
6 whole eggs, sacrambled
3 oz lean ground beef (93/7)
1 cup spinach leaves
2 tbsp. balsamic vinegarrette

Meal 4 (pre workout)
5 oz yam
3 tbsp. brown sugar
1 scoop whey

Meal 5 (post workout)
2 scoops whey
.5 cup maltodextrin

Meal 6
1 scoop whey
1 scoop MPI

Totals:
2513 cals
281g protein (46%)
154g carbs (8g of which is fiber) (24%)
82g fat (30%)

How does that look?

10-07-2007, 05:35 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	My nutrition log. Not sure if this is even the right forum but I decided to start a nutrition log. I figure that if I'm obligated to show everyone on IM what I eat everyday I'll be more inclined to eat right to avoid criticism. So do me a favor and if I'm **ing up, LET ME KNOW. Here's my meal plan, starting tomorrow: - - - Meal 1: 2 slices whole grain bread 2 scoops whey Meal 2: 1 slice whole wheat bread 5 oz chicken breast Pre Workout: 155g whole wheat pasta 25g Ragu 2 tbsp. Gatorade powder in water Post Workout: 2 scoops whey .5 cup maltodextrin Meal 5: 4 eggs, 4 egg whites, scrambled Meal 6: 4 oz. steak Salad 18 almonds Pre-Bed: 2 scoop MPI Omega 3's Totals Cals: 2429 Protein: 286g (49%) Carbs: 179g (28%) Fat: 59g (23%) - - - The order of my pre workout and post workout meals are subject to change, as they rely on the time of day I workout. I'll be sure to leave a few hours between the PWO meal's insulin spike and me going to sleep, though. Also, I don't yet have milk protein isolate but I ordered 5 lbs today. Any thoughts on what I could replace it with until the MPI comes? I've bought a lunch box and cooked a full week's worth of food today, which I believe will keep me in check. I don't have an excuse to be lazy and not cook my meals because they're already cooked and ready to eat. I will be lean. My current weight and BF% are unknown right now. I will measure them both upon waking tomorrow. Wish me luck. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status:** Gaining back strength and size after tonsillectomy My Training Log

10-07-2007, 06:18 PM	#2
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Ok, here are the starting stats (BF% based off of Omron HBF-306): Weight: 196 Bf%: 21% I think this is slightly off. A lot of the weight is water from creatine mono. I don't think it'd be too far off to say that I'm about 18% though. First day going good, ate meal 1 and in another couple hours I'm going to eat my pre workout meal and head to the gym. Legs today. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-08-2007, 05:48 AM	#3
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 1, Day 1 Meal 1 (10:05-10:20) 1 slice whole wheat bread 2 scoops Isopure Pre-workout (12:35-12:40) 155g whole wheat rotini with 25g Ragu 2 tbsp. Gatorade powder in water Post-workout (2:10-2:25) 2scoops Isopure .5 cups maltodextrin Meal 4 (4:45-5:00) 5 oz. chicken breast 1 slice whole wheat bread Meal 5 (7:45-7:55) 4 egg whites, 4 whole eggs, scrambled 18 almonds Meal 6 (10:20-10:35) 4.1 oz. steak 18 almonds Totals Cals: 2332 Protein: 244g (44%) Carbs: 184g (29%) Fat: 67g (27%) - - - Cals were a bit low, but they won't be once I get my MPI. I think I'm going to throw in an additional 18 almonds into meal 5 just to bump calories slightly. I'll cut a few almonds out in a few weeks. Great day, didn't cheat at all. Not a crumb. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-09-2007, 04:29 AM	#4
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 1, Day 2 Meal 1 (10:50-11:05) 1 slice whole wheat bread 2 scoops Isopure Meal 2 (1:45-1:55) 1 slice whole wheat bread 5.1 oz chicken breast Meal 3 (4:20-4:30) 135g whole wheat rotini 25g Ragu 2 tbsp. Gatorade powder in water Meal 4 (PWO; 6:35-6:50) 2 scoops Isopure .5 cups maltodextrin Meal 5 (8:55-9:10) 4.2 oz steak with <1 tbsp of A1 sauce 18 almonds Meal 6 (10:15-10:20) 4 egg whites, 4 whole eggs 18 almonds 3 caps of EFAs Totals Cals: 2316 Protein: 244g (44%) Carbs: 179g (28%) Fat: 70g (28%) - - - Another cheat free day. I think I can do this. Meals 5 and 6 were only an hour apart, but that was my only option if I wanted to get all meals in and get enough sleep tonight. My legs are murdered and need all the recovery they can get. I'm anxious for my MPI to get here. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-09-2007, 05:30 AM	#5
Midnight_Lifter Pro Stature Join Date: Nov 2006 Posts: 476 Recipes: 0 Rep Power: 107	Re: My nutrition log. Man, this is awesome... I gotta start my log back up again. I know what you mean about the motivation! Keep up the great work! __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

10-10-2007, 02:45 AM	#6
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Thanks man. I hope to be around 10% by Christmas... As long as I have a 6 pack I'll be content. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-10-2007, 06:02 AM	#7
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 1, Day 3 Meal 1 (7:45-7:50) 1 slice whole wheat bread 2 scoops Isopure Meal 2 (12:05-12:25) 1 slice whole wheat bread 5 oz chicken breast Meal 3 (2:35-2:45) 155g whole wheat rotini 25g Ragu 2 tbsp. Gatorade powder in water Meal 4 (PWO; 5:45-6:00) 2 scoops Isopure .5 cups maltodextrin Meal 5 (8:00-8:05) 4 egg whites, 4 whole eggs 18 almonds 3 caps of EFAs Snack (9:00) 1 Nutrasystem Chocolate Peanut Butter Bar Meal 6 (10:05-10:10) 4 oz steak 18 almonds 3 EFA caps Totals Cals: 2546 Protein: 256g (42%) Carbs: 205g (30%) Fat: 77g (28%) - - - Today was a little high on carbs but I had to eat that snack to keep my sanity. I'm actually getting hunger pains for the first time. I'm excited. Before I would just see that it had been 2-3 hours before I had last eaten and figure I ought to eat. So I must be doing something right! HOW MANY GRAMS OF CARBS SHOULD I CONSUME DURING A REFEED, AN HOW OFTEN SHOULD I HAVE A REFEED? ARE THEY EVEN NECESSARY WITH MY CURRENT CARB INTAKE? __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-11-2007, 02:36 AM	#9
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Yes, maintenance shows up around 2900-3000 without calculating in exercise, and I also choose about one activity level lower than what I probably am just to be conservative. 125g seems about what I figured. I think I'm going to do them the night before my leg day because I care about my squat more than anything. Thanks Dav. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-11-2007, 05:08 AM	#10
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 1, Day 4 Meal 1 (7:45-7:50) 1 slice whole wheat bread 2 scoops Isopure Meal 2 (12:05-12:25) 1 slice whole wheat bread 5 oz chicken breast Meal 3 (2:35-2:45) 155g whole wheat rotini 25g Ragu 2 tbsp. Gatorade powder in water Meal 4 (PWO; 4:05-4:20) 2 scoops Isopure .5 cups maltodextrin Meal 5 (6:30-6:35) 4 egg whites, 4 whole eggs 18 almonds 3 caps of EFAs Meal 6 (8:15-8:30) 4 oz steak 18 almonds Large serving of steamed broccoli, carrots and cauliflower Meal 7 (Pre Bed; 10:15-10:25) 2 scoops MPI in water 3 EFA caps Totals Cals: 2576 Protein: 295g (48%) Carbs: 184g (26%) Fat: 70g (26%) - - - Finally got my MPI. Good day altogether. I bought some ZMA today also. Going to wait another hour or so to take it as you're supposed to on a n empty stomach. Then it's sleepy time. I forgot to mention, I've been monitoring my water intake as well. Days 1-3 I drank 2 gallons+, and today I've drank about 1.5 gallons. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-12-2007, 06:56 PM	#11
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My nutrition log. almonds, should have thought of that a while ago! keep up the good work man

10-13-2007, 11:32 PM	#12
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 1, Days 5, 6 and 7 Ok. Day 5: Good day, clean. Same as always. Day 6: My birthday. I'm 18. Went out to eat. Italian food. May God have mercy on my soul. Day 7: Leftover Italian food - - - Weighing myself tomorrow and afraid of the damage lol. I don't expect any change at all really. Now I don't have any more excuses. Nothing keeping me off track. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-14-2007, 07:39 PM	#13
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Analysis: Week 1 Days Clean Days: 5; Days 1-5 Wtf Days: 2; Days 6, 7 Clean Refeeds: 0 Stats Morning Weight (Start): 196 Morning Weight: 193 From Beginning of Week: [-3 lbs!] From Start: [-3 lbs!] BF% (Start): ~21% BF%: 19.2% From Beginning of Week: [-1.8%!] From Start: [-1.8%!] Additional Comments Good start. I just need to keep consistent and I think I can get really lean by Christmas. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-15-2007, 05:20 AM	#14
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 2, Day 1 Meal 1 (11:45-11:55) 2 slices whole wheat bread 2 scoops Isopure Meal 2 (2:05-2:10) 155g whole wheat rotini 25g Ragu 2 tbsp Gatorade powder Meal 3 (PWO; 3:45-4:00) 2 scoops Isopure .5 cups maltodextrin Meal 4 (6:20-6:35) 6 egg whites, 4 whole eggs, scrambled Meal 5 (6:30-6:35) 2.5 oz steak 3.5 oz chicken breast Meal 6 (Pre Bed; 10:05-10:15) 2 scoops MPI in water 6 almonds just to snack on 3 EFA caps Totals Cals: 2149 Protein: 265g (51%) Carbs: 158g (28%) Fat: 46g (21%) Water: Over a gallon - - - Low cal, meh. Keepin the nose to the grindstone. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-16-2007, 03:56 AM	#15
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 2, Day 1 Meal 1 (7:45-7:55) 2/3 cup granola w/ raisins Meal 2 (12:10-12:20) 4.5 oz chicken breast Meal 3 (3:15-3:20) 4 egg whites, w whole eggs, scrambled Meal 4 (4:45-4:50) 155g whole wheat rotini 25g Ragu 2 tbsp Gatorade powder Meal 5 (6:15-6:20) 1/4 serving Cheesecake of the Gods Meal 6 (8:25-8:30) Another 1/4 serving Cheesecake of the Gods lol Meal 7 (Pre-bed; 10:30-10:35) 2 scoops MPI in water 3 EFA caps Totals Cals: 2530 Protein: 313g (52%) Carbs: 136g (19%) Fat: 76g (29%) Water: Over a gallon - - - Protein sources weren't varied enough in my opinion, but I'm low on meat. Gotta make more tomorrow. Carbs were lower than usual, which I thought was cool. I think I'm gonna eat granola in the morning instead of toast. It tastes better and it has some more protein. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-19-2007, 03:22 AM	#16
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Bad 3 days. Haven't had food to prepare. I bought 7.2 pounds of steak tonight and I'm going to be cooking in in a bit. I think I'm going to cut carbs out of my diet altogether except for pre and post workout. I don't wanna go straight keto but being an endo by nature I think I'd benefit from a low carb diet. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-20-2007, 07:37 PM	#18
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Oh yeah I forgot about breakfast lol. And of course veggies will stick around. And thanks man, it's awesome being 18 __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-22-2007, 03:39 AM	#19
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 3, Day 1 Meal 1 (10:30-10:40) 2/3 cup granola 2 scoops whey Meal 2 (1:30-1:45) 4.5 oz chicken breast 18 almonds Meal 3 (Pre workout; 4:00-4:10) 155g whole wheat rotini 25g Ragu 2 tbsp Gatorade powder Meal 4 (Post Workout; 5:30-5:50) 4 oatmeal cookies (lol) 2 scoops whey Meal 5 (7:30-7:50) 5.2 oz steak 18 almonds Meal 6 (Pre-bed; 10:30) 2 scoops MPI in water 3 EFA caps - - - Time to get back in the swing. I forgot to weigh myself, I'll do it tomorrow morning. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-23-2007, 07:18 AM	#20
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 3, Day 2 Meal 1 (7:40-7:50) 2/3 cup maltodextrin 2 scoops protein Meal 2 (12:00-12:15) 5 oz steak Meal 3 (2:45-2:55) 5 oz steak 18 almonds Meal 4 (Pre Workout; 5:30-5:50) 4 oatmeal cookies 1.25 tbsp Gatorade powder Meal 5 (PWO; 6:45-7:00) 2/3 cup maltodextrin 2 scoops protein Meal 6 (REFEED; 9:00-9:25) 1 cup rice pudding 3 oatmeal cookies 1 whole wheat bagel 100g whole wheat rotini Meal 7 (Pre-Bed; 12:30-12:35) 2 scoops MPI 3 EFA caps Totals Cals: 3199 Protein: 304g (39%) Carbs: 335g (42%) Fat: 67g (19%) - - - First refeed tonight... rather clean lol. Cals were a bit high I want to keep it within 2900-3000 on refeed days. I'll also refeed every Saturday night from here out (night before squats). I forgot to weigh myself again. I'll just weigh myself again at the end of this week. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-23-2007, 11:10 PM	#21
Harrison Amateur Join Date: Sep 2007 Posts: 29 Recipes: 0 Rep Power: 0	Re: My nutrition log. keep it up buddy

10-25-2007, 04:36 AM	#22
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Week 3, Day 4 Meal 1 (7:40-7:50) .5 cup granola 2 scoops whey Meal 2 (12:00-12:15) 5 oz steak 18 almonds Meal 3 (2:45-2:55) 5 oz steak 18 almonds Meal 4 (6:05-6:15) 5 oz steak 18 almonds Snack (7:30-7:45) Salad with 1 tbsp balsamic vinegarette 10 Sour Jacks lol Meal 5 (8:15-8:20) 5 whole boiled eggs, 1 egg white Meal 6 (Pre-Bed; 10:30-10:35) 2 scoops MPI 3 EFA caps Totals Cals: 2500 Protein: 284g (47%) Carbs: 68g (9%) Fat: 120g (44%) - - - Really low carb today. I'm going to do this every non-training day. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

10-25-2007, 12:23 PM	#23
Midnight_Lifter Pro Stature Join Date: Nov 2006 Posts: 476 Recipes: 0 Rep Power: 107	Re: My nutrition log. How can you eat 5 boiled eggs in one sitting? Ugh... Keep up the great work, man! __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

10-31-2007, 04:36 AM	#25
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. I'm testing maxes next week so I'm doing some bulking. Read my traiing log for a more in depth read. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

11-12-2007, 12:47 AM	#26
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,049 Recipes: 1 Rep Power: 107	Re: My nutrition log. Ok, so after Thanksgiving I'm going to run the EC stack and I'm gonna alter my diet also. I'm going to go pretty low carb 5 days out of the week, and carb up 2 days of the week (ME training days), similar to DJSTARER's diet... here's what I have in mind: Non Training and DE/RE Training Days Meal 1 .5 cup maltodextrin 2 scoops whey Meal 2 5 oz meat, 12 almonds Meal 3 5 oz meat, 12 almonds Meal 4 6 whole eggs, sacrambled 3 oz lean ground beef (93/7) 1 cup spinach leaves 2 tbsp. balsamic vinegarrette Meal 5 1 medium chicken breast (yield after cooking) 1 cup spinach leaves 2 tbsp. balsamic vinegarrette Meal 6 1 scoop whey 1 scoop MPI Totals: 2515 cals 300g protein (49%) 59g carbs (5g of which is fiber) (9%) 115g fat (42%) ME Training Days Meal 1 .5 cup maltodextrin 2 scoops whey Meal 2 5 oz meat, 12 almonds, Meal 3 6 whole eggs, sacrambled 3 oz lean ground beef (93/7) 1 cup spinach leaves 2 tbsp. balsamic vinegarrette Meal 4 (pre workout) 5 oz yam 3 tbsp. brown sugar 1 scoop whey Meal 5 (post workout) 2 scoops whey .5 cup maltodextrin Meal 6 1 scoop whey 1 scoop MPI Totals: 2513 cals 281g protein (46%) 154g carbs (8g of which is fiber) (24%) 82g fat (30%) How does that look? __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

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