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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Tue Jan 10, 2012 12:00 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Wow! What a detailed and awesome journal! Great work, Zach!

Great stuff here!

Looks like you're achieving some nice things and I'm proud of your work ethic and your efforts in this program.

All the best!

-Robert

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Tue Jan 10, 2012 9:15 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
You're doing fantastic, Zach!!! Now, begin paying more attention to how you feel based on your macros. They are quite variable from day to day, and I'd like to see you hit a more consistent range like 6 days a week, with a re-feed (higher macros) on the 7th.

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"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


Last edited by MichelleRisley on Wed Jan 11, 2012 12:46 am, edited 1 time in total.

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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Tue Jan 10, 2012 10:53 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Thanks Robert. Thanks Michelle!

When you say consistent macros. You mean I should shoot for the same amount of protein, carbs, etc. each day? How much higher should I go on the re-feed?

In general, it sounds odd, but I dont really think about how I feel at work out time. Its my stress relief time. Im usually so keyed up from my day, exercise is my escape. I do experience some muscle soreness, but it doesnt last for more than a day.

Kind of a rough day today. Very stressful at work. It was all I could do to track everything.

2190calories, 55g fat, 72.5g protein, 382g carbs

Meals

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g

Mixed Berries
1 serving of 1 cups 70 0g 17g 1g

Kale
1 serving of 1 cup 33 0.5g 6.7g 2.2g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Almond Milk Vanilla
1.5 servings of 1 cup 135 3.8g 24g 1.5g
Meal totals: 468 6.7g 93.7g 14.7g
Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp)
1 serving of 1 tbsp (15g) 85 7.2g 3.9g 2.7g

Carrots, baby, raw (1 NLEA serving)
1 serving of 1 NLEA serving (85g) 29 0.1g 7g 0.5g

Banana
2 servings of 1 Medium 200 0g 58g 2g
Meal totals: 314 7.3g 68.9g 5.2g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ezekiel Cinnamon Raisin Bread
2 servings of 1 slice 160 0g 36g 6g
Meal totals: 261 9.5g 39.4g 8.4g
Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Edamame, frozen, prepared (1 cup)
1 serving of 1 cup (155g) 189 8.1g 15.4g 16.9g

Apple
2 servings of 1 small 130 0.4g 34.5g 0.7g
Meal totals: 319 8.5g 49.9g 17.5g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Veggie Sushi
1.5 servings of 190g 409 8.3g 73.2g 9.6g
Meal totals: 409.5 8.3g 73.2g 9.6g
Evening Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g

Mixed Berries
1.5 servings of 1 cups 105 0g 25.5g 1.5g

Peanut butter, smooth style, with salt (2 tbsp)
0.5 servings of 2 tbsp (32g) 94 8.1g 3.1g 4.0g

Almond Milk Original
1.5 servings of 1 cup 90 3.8g 12g 1.5g
Meal totals: 419 14.3g 57.6g 16.0g



Running
Time: 00:30:00

Tyson Shakers
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Hammer Curl - Standing
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Dumbbell Curl - Incline
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Romanian Deadlift
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Seated Cable Rows
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
Set 4: 10 x 70 lbs

Lat Pulldown - Cable, Alternating
Set 1: 8 x 120 lbs
Set 2: 8 x 120 lbs
Set 3: 8 x 120 lbs
Set 4: 8 x 120 lbs

Bent Over Dumbbell Row
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Wed Jan 11, 2012 1:26 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Man, you are straight Hustlin with this journal! Great work! I think you're the Zach I shipped a package to today? Contest winner during 12 days? 500 new members the past 3 weeks so I'm trying to wrap my head around all of it.

Keep up the awesome work. I love seeing the dedication!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Wed Jan 11, 2012 9:42 am 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
I am the same Zach.

Really want to thank you Robert for your encouragement, your work on this website and for your authentic passion and compassion for veganism and leading a healthy lifestyle.

I cant wait to get my package in the mail. :)


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Wed Jan 11, 2012 2:28 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
Robert is right, Zach. You're doing fantastic!
I will email you in a bit.

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Wed Jan 11, 2012 10:56 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Tired today. Weights been flat at 180.5 for 3 days now.

Workout first

Running
Time: 00:25:00

Stiff-Legged Dumbbell Deadlifte
Set 1: 10 x 50 lbs (4 sets)

Lunge - Barbell
Set 1: 10 x 90 lbs (4 sets)

Leg Extensions
Set 1: 190 x 10 lbs (4 sets)

Leg Curls - Seated
Set 1: 10 x 150 lbs (4 sets)

Calf Raise - Barbell, Standing
Set 1: 20 x 140 lbs (4 sets)

Food Journal

Going to eat a little more yet today.
1428 Calories
42g fat
36g protein
250g carbs

48 oz of water

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g
Blueberries
1 serving of 1 cup 84 0.5g 21.5g 1.1g
Banana
1 serving of 1 Medium 100 0g 29g 1g
Kale
1 serving of 1 cup 33 0.5g 6.7g 2.2g
Almond Milk Original
1.5 servings of 1 cup 90 3.8g 12g 1.5g
Meal totals: 437 7.2g 86.2g 14.8g

Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Ezekiel Bread Cinnamon Raisin
1 serving of 1slice 80 0g 18g 3g
Meal totals: 145 0.2g 35.3g 3.3g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Banana
1 serving of 1 Medium 100 0g 29g 1g

Veggie Sushi
1.25 servings of 190g 341 6.9g 61g 8g
Meal totals: 441.3 6.9g 90g 9g
Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g
Meal totals: 65 0.2g 17.3g 0.3g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Genji Ginger Miso dressing
1 serving of 2 TBSP 140 15g 2g 1g

Canteloupe
0.5 servings of 1/4 melon 16 0g 4g 0.5g

Tomato
1 serving of 1/2 cup 13 0.2g 2.9g 0.7g

Cashews
1 serving of 1 oz 156 12.4g 8.6g 5.2g

Leafy Green Salad
1 serving of 1.5 cups 15 0g 3g 1g


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Thu Jan 12, 2012 9:52 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Nutrition

72oz water
1657 Calories
67g protein
42g fat
274g carbs

Food Today
Breakfast Cal. Fat Carb. Prot.

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g

Blueberries
1 serving of 1 cup 84 0.5g 21.5g 1.1g

Kale
1 serving of 1 cup 33 0.5g 6.7g 2.2g

Almond Milk
1.5 servings of 1 cup 60 5.3g 3g 1.5g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Bananas, raw (1 large (8" to 8-7/8" long))
2 servings of 1 large (8" to 8-7/8" long) (136g) 242 0.9g 62.1g 3.0g

Blueberries
1 serving of 1 cup 84 0.5g 21.5g 1.1g

Almond Milk Original
1.5 servings of 1 cup 90 3.8g 12g 1.5g

Hemp Protein Powder
1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g

Barbecue Tempeh
1 serving of 1/2 recipe 414 15g 45g 25g

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g


Workout today
1 mile pre-breakfast this morning
2 mile post dinner in snowstorm - tip - dont pull ice-balls out of your beard - they are stuck. :)

Shoulders in the gym

Shrugs - Dumbbell
Set 1: 10 x 45 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Front raises
Set 1: 10 x 10 lbs
Set 2: 10 x 10 lbs
Set 3: 10 x 10 lbs
Set 4: 10 x 10 lbs

Shoulder Press - Machine
Set 1: 10 x 40 lbs
Set 2: 10 x 40 lbs
Set 3: 10 x 40 lbs
Set 4: 10 x 40 lbs

Side Lateral Raise
Set 1: 10 x 15 lbs
Set 2: 10 x 15 lbs
Set 3: 10 x 15 lbs
Set 4: 10 x 15 lbs

Shoulder Rotation Dumbell

Set 1: 10 x 5 lbs
Set 2: 10 x 5 lbs
Set 3: 10 x 5 lbs
Set 4: 10 x 5 lbs


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Thu Jan 12, 2012 11:39 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Final Thursday macros

103 g protein
2250 calories
54g fat
332g carbs

added another Good N natural bar
and a growing naturals rice protein shake (thanks to my prize package from Robert!)


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Fri Jan 13, 2012 10:54 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Macros
2450 calories
77g fat
123g protein
332g carbs

Water 96 oz

Breakfast Cal. Fat Carb. Prot.

Original Pure Almond Milk
2 servings of 1 cup 120 5g 16g 2g
Rice Protein Isolate Powder
1 serving of 31g 120 0g 5g 24g

Morning Snack

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Barbecue Tempeh
1 serving of 1/2 recipe 414 15g 45g 25g

Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Banana
1 serving of 1 Medium 100 0g 29g 1g

Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ezekiel Cinnamon Raisin Bread
1 serving of 1 slice 80 0g 18g 3g

Larabar
1 serving of 1 bat 230 10g 38g 6g
Meal totals: 411 19.5g 59.4g 11.4g

Bass Ale
1 serving of 12 oz 140 0g 13g 1g

Trader Joes Whole Wheat Tortillas
1 serving of 1 torilla (48g) 140 4.5g 24g 4g

Mache
1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Soy Chorizo
2.25 servings of 70 grams 315 22.5g 18g 20.3g



Pilates
Time: 00:20:00

Running
Time: 00:30:00


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Sat Jan 14, 2012 9:04 pm 
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Rest day today! Kinda boring. Wish I'd trained something ;)

Macros

2098 calories
117g Protien
82g fat
243g carb


Vegetable Tofu Scramble
3 servings of 1 cup 480 20.1g 28.5g 45.6g

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Sauce, ready-to-serve, salsa (1 tbsp)
1 serving of 1 tbsp (16g) 4 0.0g 1g 0.3g

Daiya Cheese
1 serving of 1/4 cup 90 6g 7g 1g

Soy Chorizo
2 servings of 70 grams 280 20g 16g 18g

Trader Joes Whole Wheat Tortillas
2 servings of 1 torilla (48g) 280 9g 48g 8g

One Cup Cooked White Rice
1 serving of 1 Cup 204 0.4g 44.1g 4.2g

General Tso's Tofu
1 serving of 6 oz 430 25g 38g 19g


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Sun Jan 15, 2012 12:19 pm 
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Rabbit
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Starting today is was 10F outside. It dropped down to 8F. It is supposed to warm up to almost freezing so I will get a run in then.

I started the day with a home workout routine on an empty stomach for fat loss.

Jumping Jacks and judo pushups for a warm up.

3 sets of 10 diamond push ups
50 crunches
25 each side - side crunch
3 sets of 10 dips
3 sets of 15 wide hands push ups
lunges 3 sets of 10 each leg
side lunges 3 sets of 10 each leg

cooled down with a few minutes of tai chi.


Ran tonight - 4 miles total.

Total macros
2335 calories
116g protein
100g fat
245g carbs

Breakfast Cal. Fat Carb. Prot.

Good N Natural Bar Chocolate
0.25 servings of 1 bar 57 2.3g 7g 2.5g

General Tso's Tofu
0.66 servings of 6 oz 283 16.5g 25.1g 12.5g

Tofu Scramble
0.5 servings of 1 entree 160 9.5g 9.5g 11g
Meal totals: 501.3 28.3g 41.6g 26.0g
Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Good N Natural Bar Chocolate
0.75 servings of 1 bar 172 6.8g 21g 7.5g
Meal totals: 172.5 6.8g 21g 7.5g
Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Black Beans
1 serving of 1/2 cup 330 1.4g 60.5g 21.0g

Mache
1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

Daiya Cheese
0.5 servings of 1/4 cup 45 3g 3.5g 0.5g

Soy Chorizo
2 servings of 70 grams 280 20g 16g 18g

Trader Joes Whole Wheat Tortillas
1 serving of 1 torilla (48g) 140 4.5g 24g 4g
Meal totals: 825 28.9g 109.0g 45.5g
Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g
Meal totals: 230 9g 28g 10g
Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Blue Agave Syrup
1 serving of 1 tsp 15 0g 4g 0g

Tempeh
1 serving of 100 gr 103 1.5g 3.5g 19.0g

Pan Fried Potatoes
1 serving of 160 g - .1/2cups 320 14g 26g 4g

Earth Balance Butter Spread Original
1 serving of 1 Tbsp 100 11g 0g 0g

Whole Wheat Bread
1 serving of 1 slice 69 0.9g 11.6g 3.6g


Last edited by Xaqdaddy on Sun Jan 15, 2012 10:35 pm, edited 3 times in total.

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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Sun Jan 15, 2012 2:38 pm 
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Manatee
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Joined: Tue Dec 20, 2011 4:14 pm
Posts: 230
Location: Atlanta, GA, USA
Just checking in to see how you're doing. What has your weight done over the past few days? Have you been able to increase your water intake? Send me an update when you get a chance. Thanks!

_________________
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Mon Jan 16, 2012 9:51 pm 
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Rabbit
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Food for today - no gym, but good exercise

Macros so far
1139 cal
54g protein
27g fat
187g carbs

At home alone with kids today. Eating was bad. Will have another evening snack to catch up for the day.

Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium

Blueberries
1 serving of 1 cup 84 0.5g 21.5g 1.1g

Banana
1 serving of 1 Medium 100 0g 29g 1g

Almond Milk
2 servings of 1 cup 80 7g 4g 2g

Rice Protein Isolate Powder
1 serving of 31g 120 0g 5g 24g
Meal totals: 384 7.5g 59.4g 28.1g

Lunch

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Dinner

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g

Petite Diced Canned Tomatoes
2 servings of 1/2 cup (121g) Servings per container about 3.5 40 0g 10g 2g

Gluten Free Corn Pasta D'Oro
1 serving of 56 194 0.5g 44.2g 3.1g


Evening Snack

Nuts, almond butter, plain, without salt added (1 tbsp)
1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Ezekiel Bread Cinnamon Raisin
2 servings of 1slice 160 0g 36g 6g

Exercise - Ran 30 minutes before breakfast - Evening - Tabata intervals - first time for me ~20 minutes, including jump squats, push ups, judo push ups, suicide planks, side planks with rotation, gasping for air, more push ups, jumping jacks.

Water is low today - time to rehydrate and snack.


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 Post subject: Re: Zach's NYNY Training Log
PostPosted: Tue Jan 17, 2012 9:38 pm 
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Rabbit
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Joined: Wed Jun 29, 2011 10:40 pm
Posts: 53
Good day for results today - scale says 178.25 - thats about 8 lbs lost in Jan.

Trained early this morning, only had almond milk and rice protein isolate. Got kinda tired at the end of the work out. Probably need some carbs after the run?

Water 96 oz
2164 calories
104g protein
42g fat
352g carb

Made a pot of beans based on a recommendation from Ellen Jaffe Jones book "Eat Vegan on $4 a day" (which I won here) amazed at how different fresh homemade food tastes rather than out of a can.

Breakfast Cal. Fat Carb. Prot.

Whole-Grain Brown Rice Protein Powder
1 serving of 30 g (2 rounded scoops) 110 0g 3g 24g

Original Pure Almond Milk
1.5 servings of 1 cup 90 3.8g 12g 1.5g

Post work out

Raisins
0.5 servings of 1/2 cup 38 0.1g 10.3g 0.4g

Oatmeal
1 serving of 1 cup 102 2.0g 18.8g 3.6g

Morning Snack Cal. Fat Carb. Prot.

Good N Natural Bar Chocolate
1 serving of 1 bar 230 9g 28g 10g

Lunch Cal. Fat Carb. Prot.

Banana
1 serving of 1 small 90 0.5g 23.1g 1.1g

Broccoli
1 serving of 1 cup 30 0.3g 6.0g 2.6g

Tomatoes, red, ripe, canned, stewed (1 cup)
1 serving of 1 cup (255g) 66 0.5g 15.8g 2.3g

Gluten Free Corn Pasta D'Oro
1 serving of 56 194 0.5g 44.2g 3.1g

Afternoon Snack Cal. Fat Carb. Prot.

Pure Organic - Cherry Cashew
1 serving of 48 grams 190 8g 25g 7g

Apple
1 serving of 1 small 65 0.2g 17.3g 0.3g

Dinner Cal. Fat Carb. Prot.

Pinto Beans
4 servings of 1/2 cup 488 2.2g 89.7g 30.8g
Meal totals: 488 2.2g 89.7g 30.8g

Evening Snack
Ezekiel Cinn Raisin Bread
Almond butter
Almond Milk
Trader Joes Hemp Protein Powder
Beer

Work Out - Cardio - Tris and Chest


Push-Ups (Diamond)
Set 1: 8 reps
Set 2: 8 reps

Tricep Extension - Dumbbell, One Arm
Set 1: 10 x 20 lbs
Set 2: 10 x 20 lbs
Set 3: 10 x 20 lbs
Set 4: 10 x 20 lbs

Bench Dips (feet on second bench)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Flyes - Dumbbell, Flat
Set 1: 10 x 25 lbs
Set 2: 10 x 25 lbs
Set 3: 10 x 25 lbs
Set 4: 10 x 25 lbs

Bench Press - Barbell, Inclined Machine
Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs

Bench Press - Barbell, Flat
Set 1: 10 x 90 lbs
Set 2: 10 x 140 lbs
Set 3: 8 x 160 lbs
Set 4: 8 x 160 lbs

Running
Time: 00:30:00

Estimated Cal Burn: 374 Cals


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