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I started recording my daily activities/food intake yesterday, I'm an newbie so any recommendations is greatly appreciated. I'm slowly learning and working on my exercise routine; my goal is build healthy lean muscles.

Past history, 12 years ago injured my back, neck and right shoulder; to-date I still sometimes feel pain in my back/neck but my right shoulder healed fine. Just over a year ago I injured my left wrist which still hasn't healed; going to the doctors next month to see what my options are.

 

 

Stats::
Age: 29
Height: 5'5"
Weight: 123.5lbs (was 122lbs last week)
Body Type: Ectomorph

Measurements::
Forearms - 25cm
Bicep - 28cm
Chest - 84cm
Waist - 77cm
Thighs - 49cm
Calves - Left 35 1/2cm,  Right 34cm

 

June 08, 2010::

 

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:30am - tea, 19 cherries

10:30am - apple

11:30am - big salad (head lettuce, kale, and cucumber)

1:20pm - 1/2 cup red lentils, 3/4 cup bok choy, 2 cups pasta

3:15pm - 1 banana

4:00pm - 20 mins bike ride back to home

4:35pm - 1 cup soy milk (light)

6:00pm - 2 cups water, lift weights:

 

-60 pushups

-Barbell Incline Bench Press 10 reps, 4 sets

-Concentration Curls 10 reps, 3 sets

-Ez-bar Bicep Curls 10 reps, 3 sets

-Wrist curls 10 reps, 3 sets

 

7:45pm - 1 cup water, 1 cup mix brussel sprouts & green beans, 1 cup pasta with 1/2 cup red lentils, 1/4 tomato sauce and sprinkle of nutritional yeast over top

10:15 - 2/3 cups oats, 1tbsp hemp seed hearts, dozen raisins

 

 

 

Is there an online calculator (or spreadsheet) to calculate my daily calories/fat/carbs/protein?

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7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:30am - tea, apple

10:20am - 1 burrito (spinach, kidney beans, rice and salsa)

11:30am - big salad (lettuce, kale, cucumber, 1/2 avocado)

1:00pm - 1 1/2 cups pasta, 1/4 cup tomato sauce , topped with nutritional yeast, 1 cups green beans

2:00pm - 1 cup water

3:20pm - 1 banana

4:00pm - 20 mins bike ride back to home

4:45pm - mango smoothie (1 frozen banana, 1 mango, handful of spinach, 1tbsp hemp oil, 2 tbsp hemp seed hearts)

 

-Shoulder dumbbell lateral raise 3 set, 10 reps

-Overhead dumbbell press 3 set, 10 reps

-front dumbbell raise 3 set, 7 reps

-skull crushers 3 set, 10 reps

-dumbbell kick back 3 set, 10 reps

 

7:00pm - 1 burrito (spinach, kidney beans, rice and salsa)

8:30pm - 1 burrito (spinach, lentils, rice)

9:30pm - bowl of popcorn

10:30pm - 6 strawberries

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June 09, 2010

 

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:15am - tea

10:30am - green smoothie (kale, spinach, banana, 1 tbsp hemp oil, 1 tbps hemp seed hearts)

11:45am - 1 burrito (lentil, rice, spinach)

12:45pm - 1 burrito (lentil, rice, spinach)

2:00pm - 1 cup water

2:45pm - big salad (kale, lettuce, carrot, 1/2 avocado)

4:00pm - 20 mins bike ride back to home

5:00pm - 20 cherries

6:30pm - 2 small celery sticks with peanut butter

8:00pm - Indian double chickpea noodles (2 cups)

10:00pm - 2/3 cup oats with 1tbsp hemp seed hearts

 

 

Was so tired from work and body was aching took a warm bath and relaxed the evening. Still feeling tired and muscles still sore today.

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June 10 - Weight this morning was 124lbs

 

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:30am - tea, 10 cherries

10:05am - apple

11:00am - big salad (lettuce, kale, spinach, cucumber, peanuts)

12:30pm - Indian double chickpea noodles (1 cup)

1:30pm - Indian double chickpea noodles (1 cup)

3:00pm - 1 banana

4:00pm - 20 mins bike ride back to home

5:50pm - mango smoothie ( 1 mango, 1 banana, spinach, lettuce, 1 tbsp hemp oil, 1 tbsp hemp seed hearts)

6:30pm - Life weights:

 

-Dumbbell Press - Reps: 15, 12, 15

-Dumbbell Fly - Reps: 10, 10

-Incline Dumbbell Press - Reps: 9, 7, 7

 

8:00pm - 1/4 seitan sausage, 1 cup quino, 1 cup broccoli

10:00pm - 2/3 cup oats with 1tbsp hemp seed hearts

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June 11

 

7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:30am - tea

9:45am - 19 cherries

10:30am - 1 apple

11:20am - big salad (lettuce, kale, spinach, 1/2 avocado)

12:30pm - Indian double chickpea noodles (1 cup)

1:30pm - Indian double chickpea noodles (1 cup)

3:00pm - 1 banana

3:30pm - 15 almonds

4:00pm - 20 mins bike ride back to home

6:30pm - broccoli (1 cup), tofu (1 cup)

8:30pm - 10 nuts/raisin balls

 

*Had people over, couldn't do my weights

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June 12

8:30am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, 2 tsp hemp seed hearts

9:00am - tea

11:20am - 1 cooked apple/raisins with cinamon/maple syrup

1:00pm - Footlong Italian sub at subway

3:00pm - half a mango

6:00pm - 2 handfuls of taco chips and salsa

7:00pm - Tea, Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (2 cups)

9:00pm - 1 1/2 cups Pad Thai

 

9:15pm - 60 pushups

 

9:30pm - tea

10:00pm - rickety uncles (oats, brown sugar, butter, vanilla)

11:45pm - 1/2 cup of milk, 1 banana

 

Weekend isn't turning out good, always on the run, no time to exercise, not eating properly. Worse of all girlfriend threw her coldcut sub on my bill was not pleased with her but didn't try and let it ruin my whole day.

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June 13

9:00am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

9:30am - tea

11:00am - Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (1 1/2 cups), quinoa (3/4 cup)

2:00pm - 10 strawberries

3:00pm - 10 cherries

4:30pm - rickety uncles (oats, brown sugur, butter, vanilla)

6:00pm - green smoothie (banana, spinach, lettuce, kale, hemp oil, hemp seed hearts)

7:00pm - Lift weights:

ez-bar curl Reps: 8-9--7-7-5

Concentration curl Reps: Right 5-6-5

Concentration curl Reps: Left 9-5-5

8:30pm - quinoa (3/4 cup), Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (1 cups)

10:00pm - 2/3cup oats, dozen raisins, 1/2 cup of soy milk

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June 14 - Weight: 125.5lbs

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:30am - tea

10:00am - apple

11:00am - 19 cherries

11:30am - big salad (lettuce, spinach, cucumber, carrot, peanuts)

12:30pm - Pad Thai (1 cup), broccoli (1/2 cup), quinoa (1/2 cup)

3:30pm - 1 cup water, 1 banana

4:00pm - 20 mins bike ride back to home

4:30pm - tacos & salsa (2 dozen chips)

5:00pm - 1 cup water

6:00pm - Wild rice salad - 2 cups (wild rice, 1/2 red pepper, 1/2 green pepper, 2 dozen sliced mushrooms, 1/2 block tofu, 4 asparagus, bean sprouts)

8:00pm - Wild rice salad - 1 cup

9:00pm - glass soy milk

10:00pm - 2/3cup oats, dozen raisins

 

-Got sunburnt bad on my arms and face, took a break for the evening.

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June 15

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:15am - tea

10:00am - 5 strawberries

10:15am - 1 apple

10:50am - big salad (kale, spinach, cucumber, lettuce, peanuts, green onion)

12:00 - Wild rice salad 1 1/2 cups

1:30pm - Wild rice salad 1 1/2 cups

3:00pm - 1 cup water

3:30pm - 1 banana

4:00pm - 20 mins bike ride back to home

4:45pm - green smoothie 3 cups (kale, spinch, lettuce, hemp oil, hemp seed hearts)

6:00pm - tacos & salsa

7:00pm - Weights:

60 pushups

lat pullups -reps: 4-4-3-2

military press - reps: 8-7-6-6

8:00pm - 2 bean burgers

9:00pm - 1 bean burger

10:00pm - 2/3 cups oats, dozen raisins

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June 16

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:00am - tea

9:45am - banana

11:00am - big salad (kale, spinach, cucumber, peanuts)

12:00 - Wild rice salad 1 1/2 cups, broccoli 1 cup

2:00pm - apple

3:00pm - 20 almonds

4:00pm - bike ride home

4:30pm - green smoothie (kale, spinach, 1 banana, hemp oil, hemp seed hearts)

6:30pm - chickpea and vegetable curry (2 cups), 3/4 cup brown rice

7:00pm - water (2 cups)

9:00pm - homemade caesar salad

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June 17

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:45am - tea

9:45am - apple

10:45am - homemade caesar salad

11:45am - chickpea and vegetable curry (1 cup)

1:20pm - chickpea and vegetable curry (1 cup)

2:00pm - chickpea and vegetable curry (1 cup)

3:00pm - chickpea and vegetable curry (1 cup)

3:30pm - banana

4:00pm - bike ride home

4:30pm - cup water

6:00pm - 1 steamed broccoli

6:45pm - Weights: (2 cups water)

 

Bench Dips - 20-20-20-20

Laying barbell extensions - 16-16-16-16

 

8:00pm - chickpea and vegetable curry (2 cups), quinoa (1/2 cup)

9:00pm - taco & salsa

10:00pm 2/3 cups oats, dozen raisins, tbsp hemp seed hearts

 

 

 

hmmmmm didn't really know what else to do last night for triceps + the barbell weight was probably on the light side so called it a night

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Was out most of the time Friday, Saturday, and Sunday so was unable to lift weights and my food intake suffered

Good news is I got my protein powder (unflavored) on Friday (Gemma Pea Protein Isolate non-GMO 60%, Rice Protein Concentrate non-GMO 30%, Hemp Protein Powder 10%), taste great with water. Gonna continue recording my daily food/exercise routine.

 

June 20

Ez-bar curl -Reps 12-11-10-10-8

Concentration curl right -Reps 6-5-5

Concentration curl left -Reps 8-5-5

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June 21 - Weight 124.5lbs

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:00am - tea

10:00am - apple

10:30am - 1 burrito (kidney beans, couscous, lettuce)

12:00 - big salad (homemade caesar dressing, lettuce, kate, carrot, 1/2 avocado)

1:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup)

2:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup)

3:00pm - tofu with sesame & tahini sauce, rice, cauliflower (total 1 cup) feeling soooooooooooooooooooooooooo full right now

4:00pm - bike ride home

6:00pm - glass chocolate soy milk

6:45pm - water (1 cup)

7:00pm - Weights:

 

Dumbbell Press - 16-16-16-16

Dumbbell press from the hip - 16-15-16-16

Dumbell Fly - 16-15-16-12

 

7:30pm - protein shake (2 cups water + 1 scoop of protein)

9:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 1/2 cups)

10:30pm - soy milk (2 cups) w/ 3/4 scoop of protein.

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June 22

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:40am - tea

9:50am - apple

10:30am - big salad (lettuce, kate, cucumber, 1/2 avocado)

11:30am - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (2 cups)

1:00pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 cups)

2:45pm - banana

3:00pm - protein drink (3 cups water, 1 scoop protein)

4:00pm - bike ride home

4:45pm - Weights: (2 cups water)

 

Lat Pull ups: 3-2-2-2

Dumbbell Rows: 16-16-16-15

Bent-Over Rows: 16-15-14-14

 

5:45pm - 2 oat and nut bars slices

6:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (2 cups)

8:30pm - Asparagus Pasta Stir-Fry with Peanut Sauce and tempeh (1 cups)

9:30pm - glass chocolate soy milk

10:15pm - 2/3cup oats, dozen raisins, tbsp hemp seed hearts

 

 

Went to bed at 10:45pm, just doesn't seem like my body's getting enough sleep......

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June 23

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

9:00am - tea

10:30am - apple

10:45am - small salad (lettuce, kate, cucumber)

12:00 - hot & sour cabbage soup

1:00 - hot & sour cabbage soup

2:00 - hot & sour cabbage soup

3:00 - hot & sour cabbage soup

4:00pm - bike ride home

4:30pm - mango smoothie (mango, banana, spinach, lettuce)

7:15pm - Weights:

 

Deadlift - 16-16-16

Lunges - 10-10-10

 

8:30pm - hot & sour cabbage soup

10:15pm - cup of chocolate soy milk, 2/3 cups oats w/ tbsp hemp seed hearts

 

 

Girlfriend came over, didn't really plan out my leg exercises. Wanted to try deadlifts, shoulders are a little tired this morning (today was planning on working out shoulders) but enjoyed doing them.

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June 24

 

7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:45am - tea

9:00am - 2 oat and nut bars slices

11:00am - hot & sour cabbage soup

12:00 - hot & sour cabbage soup

1:00pm - hot & sour cabbage soup

2:00pm - banana

3:00pm - small salad (lettuce, kale, cucumber, 1/2 avocado)

3:30pm - protein drink (scoop protein, 3 cups water)

4:00pm - bike ride home

4:45pm - cup of water

5:45pm - Weights:

 

Military Press - 8-7-7-5-5

Dumbbell side lateral raise - 7-6-6

Bent over Rear laterals - 7-7-6

 

6:45pm - 3/4 cup quinoa, corn on the cob, two large cauliflower pieces

8:15pm - cup chocolate soy milk

10:15pm -2/3 cups oats w/ tbsp hemp seed hearts

 

 

Was very tired last night and legs were feeling pretty sore...

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June 25

 

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

9:00am - tea

9:30am - banana

10:30am 3 oat and nut bars slices

11:30am - big salad (lettuce, kale, cucumber)

1:00pm - quinoa (3/4 cup), cauliflower

2:00pm - quinoa (3/4 cup), cauliflower

3:00pm - apple

5:00pm - mango smoothie with scoop protein powder

5:45pm - Weights:

 

Ex-bar curl - 13-11-11-10-10

Hammer curl - 8-7-5

 

7:00pm - 3 Grilled Veggie Kabobs, broccoli salad, spinach salad, pickled beets

10:00pm - 2/3cup oats, dozen raisins, tbps hemp seed hearts

 

 

Was too tired/legs were very sore to ride bike to work today. Had dinner tonight (Friday) at someone else house and had 2 glasses of wine not the smartest move, felt really dehydrated when I woke up the following day.

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June 28

 

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:40am - tea

9:30am - banana

11:00am - big salad (lettuce, spinach, cucumber, peanuts, 1/2 avocado)

12:40pm - TVP meatloaf, broccoli, potatoes

2:30pm - apple

3:00pm - protein drink (1 scoop of protein, 3 cups water)

4:00pm - bike ride home

6:00pm - vegan Omelets topped with mushrooms and spinach

7:00pm - green smoothie (lettuce, banana, spinach, scoop of protein powder)

7:35pm - Weights:

 

Dumbell Press: 16-16-15-16-12

dumbell press from the hip 13-12-13-13-13

dumbell fly: 15-13-10-10

 

9:00pm - plate full pasta & frozen veggies

10:15pm - 2/3cup oats, dozen raisins, 1 tbps hemp seed hearts

Edited by VelvetVoices
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June 29

 

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:40am - tea

9:30am - apple

10:30am - big salad (lettuce, spinach, 1/2 avocado, cucumber, peanuts)

12:00 - pasta with veggies

2:00pm - banana

3:15pm - protein shake (scoop protein, 3 cups water)

4:00pm - bike ride home

5:45pm - 2/3 cups mixed nuts (cashews, pine nuts, peanuts), cup soy milk

 

7:15pm - Weights:

 

Pull-ups: 4-3-2-1

Dumbbell Row: 16-14-14-13-12

Bent over row: 12-10-8

 

9:00pm - Seitan, couscous, frozen veggiess

10:10pm - 2/3cup oats, dozen raisins, 1 tbps hemp seed hearts

 

 

Today had a lot of cramps

Not sure but feeling pain in my left shoulder and little soreness in left elbow, this week I've increased reps or increased the weights on most exercises. Think tomorrow, depending on how I'm feeling I might take it slow, we'll see.

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Thanks lobsteriffic, elbows better but shoulder feels a little odd every now and then but I'm still gonna lift weight tonight. I still think I need to increase my calorie intake but unsure what I'm gonna do.

 

With this past holiday and camping on the weekend I haven't been recording my food; worse things I consumed was chips and alcohol. Body feeling a little fatigue but I still plan on lifting some weights tonight. (I hope)

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June 30

 

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:40am - tea

10:00am - apple

11:00am & 12:00 - big spinach salad (spinach, 1/2 avocado, cucumber, carrot, lots peanuts)

1:00pm - Italian Feast Sausages, potatoes, lots of veggies

2:30pm - cup water

3:00pm - apple

4:00pm - bike ride home

4:30pm - mango smoothie (mango, banana, lettuce)

7:00pm - Weights:

 

Romanian Deadlifts: 14-15-15-15-15

Leg Extensions: 16-16-16-16-16

 

8:30pm - Quinoa Kitchari 1 1/3 cups, veggies 1 cup

11:30pm - 2/3cup oats, dozen raisins, 1 tbsp hemp seed hearts

 

 

-Forgot to post June 30 log

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July 5 - (Weight 127.5lbs - weight gain is from my weekend of too much fun )

 

7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins

7:40am - 20mins bike ride to work

8:30am - tea

9:20am - apple

10:00am - mix nuts

11:15am - protein drink (1 scoop protein, 3 cups water)

12:30pm - banana

1:15pm - Italian Feast Sausages, baked potato, mixed veggies

2:30pm - 2 cups water

4:00pm - bike ride home

5:00pm - big spinach salad (spinach, kale, mix nuts, cucumber)

 

7:00pm - Pushups 60

 

7:30pm - 2 cups chocolate soy milk

7:45pm - cup fettucini pasta, 3/4 cups mix veggies

 

 

-I was just not myself after work, I had a cat nap on the couch; my energy level was just shot for the evening

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