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Lena's food & training log


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Hey guys! How is food going? I tried to arrange a 'serious' plan for myself. It'd be awesome if you can help me arrange it or whatever. I still have a lot to learn but don't want to learn it from the butcher.

 

This is how it should look like. It's just some kind of structure because I find it difficult to stick to something like this. I will try though!! Any suggestion is most welcome:

 

--------------------grams------kcal-----percentage

Total Carbs------250------1000------50%

Total Protein-----130-------520------26%

Total Fats----------53-------480------24%

Total Intake----------------2000-----100%

 

7:00 Breakfast

1 cup Soy milk

1 cup oats

1/2 tbsp peanut butter

2 tbsp Flax seed

Cinnamon!!

 

10:00 Snack

1 Apple

15 g Pecans

200 ml Pom&Blu Juice

2 scoop hemp (in juice)

 

11:00 Workout

13:00 Post-wo/Lunch

100g Red Kidney Beans

1 stalk of celery

1/2 cup blueberries

 

16:00 Snack

1 Tangerine by LZ

100g Tofu

1/6 cup Filberts

 

19:00 Snack/Supper

1 cup Soy Milk

1 scoop hemp

1 kiwi

 

20:00 Going to bed snack

1/2 cup Soy Milk

Sprouted Whole Grain Cereal 1/2 cup

2 scoop hemp

 

[by the way how can I post it with HTML format? I converted the original version to HTML but I couldn't post it]

Edited by Lena01
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looks good.

Personnally I would say : raise the carbs (250gr is not a lot) and lower the proteins intake, 80gr would be enough and it would even be a "safety" amount.

At 130gr proteins and more per day, the bones and teeth decalcifiate, no matter how much calcium you would eat or even if taking astronomic amounts of calcium supplements.

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Thanks guys for the advice!!!

 

Zack and johan, I was actually thinking about the same thing. I actually buy some other stuff that is not included in the plan (kiwi, lettuce, broccoli, cucumber, tomato, peppers...) and I want to eat them as an alternative option to many things in there.

 

I'm your man, merci pour ton conseil. Peut-etre que je fasse comme tu dis. J'ai beaucoup a apprendre encore et je ne savais pas ce que tu m'as explique. (Excuse les accents, mon kb est en anglais).

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no problem. Your French is good!

They're right, fruits and greens are the way to go.

About proteins, the thing is:

out of your 520 calories of proteins per day, your body will use 1/3 of it (175 calories) only to digest and break down those proteins, simply because they're harder to digest than carbs. So that's not really useful, it's energy that you lose and you'll feel tired. If you wanna workout, focus on carbs.

 

A diet high on protein is for those who wanna lose weight, most of the calories they eat is getting use only to digest this food so it's like eating even less calories.

Anyway, we can lose weight on any diet, even entirely on sugar from fruits, besides it gives full of energy instead of feeling tired.

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Oh today I realized I'm eating like a dude. I'm not that big for so much food! Now I remember my best friend who once told me "omg my new boyfriend eats so much! well he eats almost as much as you!". Bad thing is that she wasn't joking

So yes, I'm going to cut back a little bit. But I'm going to write what I eat also, so I can see if I'm really eating less.

 

Today:

 

breakfast: oatmeal w/peanut butter & flaxseed, also cinnamon

 

workout

 

soymilk w/hemp. handfull of pecans, some filberts

 

went to the theatre and back at 6:

more pecans, more filberts. sprouted cereal (i finished the box ) with soy milk

 

2 apples

 

apricot, blueberries, grapes, pecans (i think i like them )

 

celery

 

tofu

 

tangerine

 

tofu, celery (11 pm)

 

Self-note: Yea, I'm probably eating more than my brother. And very randomly, there's no organization. I have to be as consistent w/ my diet as I am with the gym.

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I'm not consistent with my diet either, although it is stricter than most.

I probably don't eat enough, which is my problem.

On work days I graze throughout the day.

I don't count calories, I hate it and find it to be a pain in the ass

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I don't count calories, I hate it and find it to be a pain in the ass

Same thing here. That's why I made up a plan so I could follow it and know how are things going. But I'm finally eating whatever comes to my mind.

 

Today I kept myself eating each 3 hours from 11am until now. I put a paper on my fridge and wrote everything down. I also drank plenty of water and 2 cups of tea because I'm studying. Sunday is day off from the gym since last week.

 

11:00 am Oatmeal & orange juice w/ hemp powder

 

Tofu and pecans. More juice w/ hemp

 

1 pear. filberts. 1 tangerine

 

Dinner: carrots, radishes, broccoli, pecans, filberts, 1 plum, 1 apple, raspberries (that was lot of food!!!)

 

10:00 pm tofu and some blueberries

 

Gone to bed due to chewing-gum-like brain.

 

Oh I did this today in one of my breaks:

 

http://img86.imageshack.us/img86/6603/borntobewildaf1.jpg

 

Night!

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Sometimes I will log my calories in fit day...or the daily plate works good...calculates every thing for you...also tells you what you burned off in exercise...although they usually go overboard with that number... I usually subtract a few hundred to get a real number. Sounds like a good plan to me:)

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I didn't know about that site Emmybear, thanx!! I think that sometimes I also like to do my homework by hand

 

I didn't have much time yesterday or the day before to write a whole log of what I ate and trained. The format for writing the workout is (sets)x(reps)@(weight).

 

Monday 26/05

 

Breakf- Oatmeal, pecans

1:00 organge juice+hemp, filberts

 

Workout: chest/quads/bic/calfs/abs

16 min/4 miles bike

 

push ups

4x10

 

bench press

4x10 @ 35lbs

 

squats

4x10 @ 40 lbs

 

leg press

4x10 @ 160 lbs

 

vertical jump

2x10

 

ma-bu

2x1 min

 

preacher curl

3x10 @ 10 lbs

 

romanian dummbell curl

2x10 @ 10 lbs

 

cable biceps curl

2x10 @ 15lbs

 

seated calf raises

3x10 @ 25 lbs

 

calf press

3x10 @ 70 lbs

 

inclined alternate sit-ups

2x30

 

inclined leg raises

2x30

 

15 min/4 miles bike

Stretch

 

Back to food, 16:00 juice w/hemp. broccoli, carrots, celery, pecans

19:00 1 plum, filberts

22:00 1 mango, 1 pear, 1 kiwi, tofu, pecans

23:00 1 apple, 1 tangerine.

(Gone to bed)

 

Tuesday 27/5/08

 

9:00 Oatmeal, blueberries, pecans

13:00 filberts, juice+hemp, 1 apple

 

Workout [format (sets)x(work):(rest)]

I didn't have much time so I had to workout in 40 mins.

HIIT on a bike:

2x3:1

2x2:1

2x1:1

Stretch

 

16:00 pecans, carrots, green pepper, juice+hemp, tangerine, filbertz

22:00 blueberries, brazil nuts, cashews, dried cranberries, sprouted cereal+soy milk

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Today I was happily enjoying my morning selfness and my roommate who works for the uni came to pick me up because they needed a model for photos of the gym. I was slipped into my first fitness modeling photos, well it's also that I was available at the moment they needed me, not that it had to be me. Anyways I liked it!

 

Now my food and my training:

 

9:30 Oatmeal. Raspberries

10:30 "hey put your gym clothes on and come with me!!" photos. Training:

 

Back/Hamstrings/Deltoids/Glutes/Adductors/Triceps

 

15 min/4 miles bike

 

Lat pulldown

2x10 @ 60 lbs

2x10 @ 55 lbs

 

Seated close-grip row

4x10 @ 55 lbs

 

Dumbbell Bent-over row

4x10 @ 40 lbs

 

Hamstring curl

3x10 @ 35 lbs

 

Dumbbell front raises

2x10 @ 10 lbs

 

Dumbbell fly

2x10 @ 8 lbs

 

Barbell push press

2x10 @ 15 lbs

 

Glutes abductions

3x12 @ 105 lbs

 

Leg adductions

3x12 @ 60 lbs

 

Lunges

2x16 @ 40 lbs (2x20lbs dumbbells)

 

Triceps kickbacks

3x8 @ 8 lbs (finally out of the 5 lbs!)

 

French press

3x10 @ 15 lbs

 

14 min/4 miles bike

 

13:30 Grapes, pepper, carrots, broccoli, cashews (microscopical amounts)

14:30 Juice, apricot, strawberries, cashews, sprouted cereal w/ soy milk

 

19:00 brazil nuts, blueberries, rasperrries, grapes

 

22:00 1 tangerine, 1 strawberry, grapes, cereal w/ soy milk, cashews

 

Good night!

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8:40 Oatmeal (w/peanut butter, soy milk, flaxseed, dried cranberries).

 

12:00 Juice w/hemp, cashews, cranberries

 

Workout:

Bike:

Warm-up: 16 min/4 miles

HIIT:

3x3:1

3x2:1

3 min cool down

-----------------

Total: 40 min/10.6 miles

 

Ma-bu 2x1 min

Stretch

 

16:00 Big massive salad: mushrooms, greek lettuce, carrots, peas, radish, green pepper, strawberry. Cashews, filberts, pecans

 

19:00 Pear, cranberries, grapes, milk w/sp. cereal, brazil nuts

 

21:15 Cashews, blueberries, tangerine

 

Self note: There's a lot to be done and I'm getting into it with no distractions It would be good to cut a little bit on nuts, seriously.

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At 130gr proteins and more per day, the bones and teeth decalcifiate, no matter how much calcium you would eat or even if taking astronomic amounts of calcium supplements.

Can you give any links about that?

 

Have read it in a French book that provided sources. I don't have the book anymore but I made a quick research, talking about it on the notmilk.com website, http://www.notmilk.com/o.html

I'm gonna search for more links soon.

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Today I had to go to the YMCA my college gym was closed. I liked it, most girls were reading trendy magazines while leaning on their bikes' seats' backs. My girlie self would embrace the dumbbells like most dudes there. I bbq'ed a pack of 6 tofu hot dogs. I was thinking of leaving some for later but I ate them all at once. I'm a large person lol. I hadn't eaten anything in 6 hours and worked out in the mean time. No guilt! Ah- also now I'm sure that bleach damages my throat.

 

8:50 Oatmeal

11:10 Cashews and filberts

 

Workout:

 

12 min/4 miles bike (no back on the seat )

 

push-ups

4x15

 

bench press

3x10 @ 15 lbs

 

Squats

3x12 @ 44 lbs

 

Ma-bu

3x15seg:30seg @ 20 lbs

 

leg press

2X12 @ 110 lbs

 

leg extensions

2x12 @ 60 lbs

 

standing biceps curl

3x10 @ 10 lbs

 

romanian curl

2x10 @ 10 lbs

 

over-head cable biceps curl

2x10 @ 15 lbs (2 extra on left bic)

 

seated calf raises

3x12 @ 25 lbs

 

calf press

3x12 @ 70 lbs

 

single relevE

4x12 @ 30lbs (2 extra right calf)

 

abs crunches

4X10 @ 50 lbs

 

16 min/4 miles bike

 

Stretching

 

19:20 the tofu dogs. 1 apple while bbq'ing. 1 strawberry. brazil nuts

 

21:20 cashews, blueberries, raspberries, grapes, cereal w/soymilk

 

00:00cashews, grapes, dried cranberries, apricot

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Ah- also now I'm sure that bleach damages my throat.

 

tell us MORE about this.

 

lol I didn't drink bleach. I was trying to do some decolouring on fabric for the second time and now my throat hurts. First time I thought it was the ammount of water that gave the the throatache but today I realized it's the chemical.

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Today was a rainy day and it's pouring now, just perfect for sleeping. No workout, I have to finish the first part of my training cycle tomorrow so I switched Sat for Sunday as the day off. Today I'm feeling a lot the biceps from yesterday. I cooked TVP fo the first time, it was good!

 

10:00 Oatmeal

 

13:00 Apple

 

13:40 Cashews, Ezekiel w/ soy milk

 

17:00 kiwi, strawberry, blueberries, filberts, brazil nuts, celery

 

20:00 Cashews, dried cranberries

 

21:00 TVP, i built this pic from photos taken while i was cooking:

 

http://img87.imageshack.us/img87/7205/tvpstuffbg0.jpg

a little old school, paint from office

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How did you combine the pictures on paint into 1 image?

Just puzzling: cutting and moving. I cropped to the close-up I wanted and then just cut/pasted to a white frame. (If you photoshop it's easier but I don't have in my pc )

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