Xaqdaddy Posted January 15, 2012 Author Share Posted January 15, 2012 Rest day today! Kinda boring. Wish I'd trained something Macros 2098 calories117g Protien82g fat243g carb Vegetable Tofu Scramble3 servings of 1 cup 480 20.1g 28.5g 45.6g Black Beans1 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 Cheese1 serving of 1/4 cup 90 6g 7g 1g Soy Chorizo2 servings of 70 grams 280 20g 16g 18g Trader Joes Whole Wheat Tortillas2 servings of 1 torilla (48g) 280 9g 48g 8g One Cup Cooked White Rice1 serving of 1 Cup 204 0.4g 44.1g 4.2g General Tso's Tofu1 serving of 6 oz 430 25g 38g 19g Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 15, 2012 Author Share Posted January 15, 2012 (edited) 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 ups50 crunches25 each side - side crunch3 sets of 10 dips3 sets of 15 wide hands push upslunges 3 sets of 10 each legside lunges 3 sets of 10 each leg cooled down with a few minutes of tai chi. Ran tonight - 4 miles total. Total macros2335 calories116g protein100g fat245g carbs Breakfast Cal. Fat Carb. Prot. Good N Natural Bar Chocolate0.25 servings of 1 bar 57 2.3g 7g 2.5g General Tso's Tofu0.66 servings of 6 oz 283 16.5g 25.1g 12.5g Tofu Scramble0.5 servings of 1 entree 160 9.5g 9.5g 11gMeal 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 Chocolate0.75 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 Beans1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Mache1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g Daiya Cheese0.5 servings of 1/4 cup 45 3g 3.5g 0.5g Soy Chorizo2 servings of 70 grams 280 20g 16g 18g Trader Joes Whole Wheat Tortillas1 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 Chocolate1 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 Syrup1 serving of 1 tsp 15 0g 4g 0g Tempeh1 serving of 100 gr 103 1.5g 3.5g 19.0g Pan Fried Potatoes1 serving of 160 g - .1/2cups 320 14g 26g 4g Earth Balance Butter Spread Original1 serving of 1 Tbsp 100 11g 0g 0g Whole Wheat Bread1 serving of 1 slice 69 0.9g 11.6g 3.6g Edited January 16, 2012 by Xaqdaddy Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 15, 2012 Share Posted January 15, 2012 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! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 17, 2012 Author Share Posted January 17, 2012 Food for today - no gym, but good exercise Macros so far1139 cal54g protein27g fat187g 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 Blueberries1 serving of 1 cup 84 0.5g 21.5g 1.1g Banana1 serving of 1 Medium 100 0g 29g 1g Almond Milk2 servings of 1 cup 80 7g 4g 2g Rice Protein Isolate Powder1 serving of 31g 120 0g 5g 24gMeal totals: 384 7.5g 59.4g 28.1g Lunch Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Dinner Broccoli1 serving of 1 cup 30 0.3g 6.0g 2.6g Petite Diced Canned Tomatoes2 servings of 1/2 cup (121g) Servings per container about 3.5 40 0g 10g 2g Gluten Free Corn Pasta D'Oro1 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 Raisin2 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. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 18, 2012 Author Share Posted January 18, 2012 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 oz2164 calories104g protein42g fat352g 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 Powder1 serving of 30 g (2 rounded scoops) 110 0g 3g 24g Original Pure Almond Milk1.5 servings of 1 cup 90 3.8g 12g 1.5g Post work out Raisins0.5 servings of 1/2 cup 38 0.1g 10.3g 0.4g Oatmeal1 serving of 1 cup 102 2.0g 18.8g 3.6g Morning Snack Cal. Fat Carb. Prot. Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Lunch Cal. Fat Carb. Prot. Banana1 serving of 1 small 90 0.5g 23.1g 1.1g Broccoli1 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'Oro1 serving of 56 194 0.5g 44.2g 3.1g Afternoon Snack Cal. Fat Carb. Prot. Pure Organic - Cherry Cashew1 serving of 48 grams 190 8g 25g 7g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Dinner Cal. Fat Carb. Prot. Pinto Beans4 servings of 1/2 cup 488 2.2g 89.7g 30.8g Meal totals: 488 2.2g 89.7g 30.8g Evening SnackEzekiel Cinn Raisin BreadAlmond butterAlmond MilkTrader Joes Hemp Protein PowderBeer Work Out - Cardio - Tris and Chest Push-Ups (Diamond)Set 1: 8 repsSet 2: 8 reps Tricep Extension - Dumbbell, One ArmSet 1: 10 x 20 lbsSet 2: 10 x 20 lbsSet 3: 10 x 20 lbsSet 4: 10 x 20 lbs Bench Dips (feet on second bench)Set 1: 10 repsSet 2: 10 repsSet 3: 10 repsSet 4: 10 reps Flyes - Dumbbell, FlatSet 1: 10 x 25 lbsSet 2: 10 x 25 lbsSet 3: 10 x 25 lbsSet 4: 10 x 25 lbs Bench Press - Barbell, Inclined MachineSet 1: 10 x 60 lbsSet 2: 10 x 60 lbsSet 3: 10 x 60 lbsSet 4: 10 x 60 lbs Bench Press - Barbell, FlatSet 1: 10 x 90 lbsSet 2: 10 x 140 lbsSet 3: 8 x 160 lbsSet 4: 8 x 160 lbs RunningTime: 00:30:00 Estimated Cal Burn: 374 Cals Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 19, 2012 Author Share Posted January 19, 2012 Short update - its late. Weight flat from yesterday at 178.25 macros1807 calories33g fat76g protein326g carb96 oz water still working on getting more water and being consistent with protein. Food (lumped it all together for the journal) Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Hemp Protein Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9gMeal totals: 190 5g 25g 10g Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Starbuck Grande Soy Latte1 serving of 16 oz 170 4.5g 23g 9g NuGo Dark Chocolate Crunch Bar2 servings of 1 340 6g 56g 18g Trader Joes Whole Wheat Tortillas1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g Trader Joes Whole Wheat Tortillas1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g Pinto Beans3 servings of 1/2 cup 366 1.7g 67.3g 23.1g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Mixed Berries1 serving of 1 cup 70 0.5g 17g 1g Banana2 servings of 1 small 180 1.0g 46.1g 2.2g Meal totals: 1617 27.4g 300.5g 65.7g Training - Felt really good on the treadmill after work. Got up to 8.5 min miles from a usual 10.5 - 11 min miles. Biceps and Back today My tracker isnt showing reps so; Incline Curl10x25x4 setshammer curl10x25x4 setswrist curl10X15X4 sets Lat pull down10x100x4 setsseated row10x80x4 setsbent over row10x50x4 sets Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 20, 2012 Author Share Posted January 20, 2012 Weight right at 178, so essentially flat today. Busy day at work again. Kind of a theme this week.Gotta keep the goal in mind - started at 186. Heading to 170 and beyond (depending on how that weight looks for me - I'm 5'8" so that would be in a healthy range.) Macros(yikes must eat more)1145 calories47g protein25g fat205g carb Food (lumped together again) Pinto Beans3 servings of 1/2 cup 366 1.7g 67.3g 23.1g Banana1 serving of 1 Medium 100 0g 29g 1g Carrots1 serving of 1 cup 52 0.3g 12.3g 1.2g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Sprouted Bread4 servings of 1 Slice 360 4g 72g 16g Nuts, almond butter, plain, without salt added (1 tbsp)2 servings of 1 tbsp (16g) 202 18.9g 6.8g 4.8g Trained Legs today Stiff-Legged Barbell DeadliftSet 1: 10 x 70 lbsSet 2: 10 x 70 lbsSet 3: 10 x 70 lbsSet 4: 10 x 70 lbs Leg Curls - SeatedSet 1: 10 x 140 lbsSet 2: 10 x 140 lbsSet 3: 10 x 140 lbsSet 4: 10 x 140 lbs Leg ExtensionsSet 1: 10 x 190 lbsSet 2: 10 x 190 lbsSet 3: 10 x 190 lbsSet 4: 10 x 190 lbs Calf Raise - Dumbbell, StandingSet 1: 10 x 80 lbsSet 2: 10 x 80 lbsSet 3: 10 x 80 lbsSet 4: 10 x 80 lbs Lunge - BarbellSet 1: 10 x 90 lbsSet 2: 10 x 90 lbsSet 3: 10 x 90 lbsSet 4: 10 x 90 lbs Finished today with 20 minutes of Tabata intervals. What a great exercise! Cardio and calisthenics, no gym. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 21, 2012 Author Share Posted January 21, 2012 Macros1890 Calories87g protein38g fat312g carb Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Homemade Protein BarMeal totals: 215 5g 21g 23g Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Homemade Protein Bar1 serving of 1 bar 215 5g 21g 23g Meal totals: 215 5g 21g 23g Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Banana1 serving of 1 Medium 100 0g 29g 1g Pinto Beans2 servings of 1/2 cup 244 1.1g 44.8g 15.4g Meal totals: 344 1.1g 73.8g 16.4g Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Kind bar - Almond and Apricot1 serving of 1 bar (40 grams) 170 11g 16g 3g Fresh Veggie Rolls2 servings of 4 rolls 540 6g 108g 12g Meal totals: 710 17g 124g 15g Evening Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Zen Box Veggie Gyoza Bento0.75 servings of 1 Bento 406 10.1g 72.6g 9.2g Meal totals: 406.5 10.1g 72.6g 9.2g Workout was shoulders and abs today - plus a run tonight.Lateral and Front raises - 4 sets eachShoulder rotation and military press 4 sets each Weighted crunches 2 sets of 25 eachback extensions 2 sets of 25side crunches 2 sets of 25 Running today 2 miles maybe rest tomorrow - really crappy weather here. Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 21, 2012 Share Posted January 21, 2012 I see you tried some intervals. Great!! I know it's difficult, but try not to get discouraged when the scale temporarily stalls. This is when progress photos (and measurements) come in handy. Sometimes fat loss and muscle gain will be about the same, and the scale won't move much. But you will be able to see that you're getting leaner by photos, measurements, and the way your clothes fit. But also keep in mind that sometimes weight loss will just stall. That's when it's really important to change things. So along with the intervals, you can also add burpees, jump ropes, mountain climbers, etc., between your weight training sets. It's like doing interval cardio during weight training. Another thing you can do is change weight, reps, sets during weight training. Or change the types of exercises &/or hand/foot positions...the variables are endless. The key is to change things up. The human body is very good at adapting to what you throw at it. That's why it's important to vary things to keep your body challenged. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 22, 2012 Author Share Posted January 22, 2012 Thanks Michelle - this may be a good week to change things up a bit. I just need to figure out how. Monday - I am booked in back to back meetings all day. No Lunch. Tuesday, I have a 6 am and a 7 am meeting and ackk...just crazy. I'll e mail you. Rest day today... Very lazy - sort of. Aside of pushing 85lbs of kids in a jogger through 4 inches of snow and sledding (up and down hills) and snow shoveling, I haven't done much. 798 calories56 protein33g fat86g carb I may have discovered a bok choy obsession, which isnt a bad thing. Need to eat more and get some water in me. Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Nuts, almonds (1 cup, sliced)0.25 servings of 1 cup, sliced (92g) 132 11.7g 4.5g 4.9g Upgrade to PRO and unlock:Extra Nutrition StatsMeal totals: 132.8 11.6g 4.5g 4.9g Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Tempeh (1 cup)1 serving of 1 cup (166g) 320 17.9g 15.6g 30.8g Meal totals: 320 17.9g 15.6g 30.8g Dinner Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Brown Rice1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Pinto Beans1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g bok choy1 serving of 8oz 55 1g 9.2g 6.3g Meal totals: 346 2.7g 65.2g 20.4g Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 23, 2012 Author Share Posted January 23, 2012 Rough night - awake at 1, 3, and 5 with 3 year old, maybe got 4 decent hours sleep.Happy that I was out slogging through the slush on an empty stomach for 3.5 miles. (Visualizing the vegan blueberry cornmeal pancakes and hot coffee I would prepare at the end LOL) Activity the rest of the day included a vigorous top to bottom house cleaning. Food Macros1518 cal32g fat43g protein231g carb Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Maple Syrup0.5 servings of 1/4 cup 105 0g 26.5g 0g Vegan Blueberry Cornmeal Pancake1 serving of 3 pancakes 250 2.6g 53g 8g Lunch Cal. Thin Crust Vegetable Pizza, no cheese3 servings of 1 slice 450 3g 60g 6g Meal totals: 450 3g 60g 6g Dinner Pinto Beans1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g Brown Rice1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Evening Snack Nutritional Yeast1 serving of 2 tbsp 60 0.5g 8g 6g Baba Ghanouj1 serving of 2 Tbsp 110 11g 2g 0.4g Earth Balance Buttery Sticks1 serving of 1 tbsp 100 11g 0g 0g Bread, whole-wheat, commercially prepared, toasted (1 slice)2 servings of 1 slice (25g) 152 2.0g 25.6g 8.1g Link to comment Share on other sites More sharing options...
C.O. Posted January 23, 2012 Share Posted January 23, 2012 What are your fav places in NYC to get vegan food? I'm new to the city. So far I like Blossom for nice dining and food swings for unhealthy treats like vegan chili fries and vegan milkshakes. -Dylan Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 24, 2012 Author Share Posted January 24, 2012 Sorry Dylan. I am in Columbus, OH - although I can see why you asked. New Year New You - competition/incentive Robert C set up. I'm sure there are some New York, New York vegans on this site that can help you though! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 24, 2012 Author Share Posted January 24, 2012 Training log for today. Brutal conference call day. Macros2084 cal103g protein53g fat315g carbs Food - grazing in between calls. Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Rice Protein Isolate Powder1 serving of 31g 120 0g 5g 24g Upgrade to PRO and unlock:Extra Nutrition StatsCustom PDF ReportsThe Meal Plannerand much more... Pinto Beans3 servings of 1/2 cup 366 1.7g 67.3g 23.1g Brown Rice1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Good N Natural Bar Chocolate2 servings of 1 bar 460 18g 56g 20g Apple3 servings of 1 small 195 0.6g 51.8g 1.0g Carrots1 serving of 1 cup 52 0.3g 12.3g 1.2g Ezekiel Bread-plain6 servings of 1 slice 480 3g 90g 24g Nuts, almond butter, plain, without salt added (1 tbsp)3 servings of 1 tbsp (16g) 303 28.4g 10.2g 7.2g Training - varying my splits a bit Chest and bi's todayBench Press - 180x6170x8160x8160x8(improvement) Incline press (mach)70x10x4 Push ups (feet on bench)15x4 3 supersets ofincline curl 25X8hammer curl 25x8concentration curl 20x10 running 2 miles at normal pace plus 1 mile fartlek scale is flat today. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 25, 2012 Author Share Posted January 25, 2012 Conf call day from hell part 2 Weight is flat Food Macros Meal totals: 1964 cal 49.8g fat 310.8g carb 94.5 protein Pure Organic1 serving of 1 bar 190 8g 28g 5g Pickles, cucumber, sweet (includes bread and butter pickles) (1 chip or slice)1 serving of 1 chip or slice (7.5g) 6 0.0g 1.6g 0.0g Vital Wheat Gluten1 serving of 4 tsp 40 0g 3g 8g Beets, canned, drained solids (1 cup slices)1 serving of 1 cup slices (170g) 52 0.2g 12.3g 1.6g Black Beans1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Brown Rice2 servings of 1/2 cup 216 1.8g 44.8g 5.0g Tofu1 serving of 1/2 cup 182 11.0g 5.4g 19.9g Spinach1 serving of 1 cup 6 0.1g 1.1g 0.9g Banana2 servings of 1 Medium 200 0g 58g 2g Carrots1 serving of 1 cup 52 0.3g 12.3g 1.2g Good N Natural Bar Chocolate3 servings of 1 bar 690 27g 84g 30g workouts 7am - back and trisI didnt capture everything at the time, was pretty tired, but...Bent over rows - 4 setsdead lifts - 4 sets dumbell pull overs - 4 setsoverhead tricep extension - 4 setstricep kickback - 4 setsdiamond push ups - 4 sets There was one more back exercise, but I didnt capture it. Lunchtime - 20 mins on stationary bike Evening - 27 minute abs routine with :30-1:00 minute intervals with rest of :15 secs between interval and :30 secs between sets. Feels like an awesome work out day to me. Finished up refueling with homemade beet and brown rice burgers topped with pickles...yum! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 26, 2012 Author Share Posted January 26, 2012 Food today 1803 cal78 protein40g fat290g carb Cal. Fat Carb. Prot. Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Cranberry Almond Bar1 serving of 1 bar 230 9g 28g 10g NuGo Dark Chocolate Crunch Bar2 servings of 1 340 6g 56g 18g Pickles, cucumber, sour (1 cup)1 serving of 1 cup (155g) 17 0.3g 3.5g 0.5g Beet and Bean Burger1.5 servings of 1 burger 367 10.8g 50.9g 10.8g Nuts, almond butter, plain, without salt added (1 tbsp)1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Honey Crisp Apple1 serving of 214 grams (medium) 103 0.2g 22g 0g Rice Protein Isolate Powder1 serving of 31g 120 0g 5g 24g Mixed Berries1.5 servings of 1 cup 105 0.8g 25.5g 1.5g Banana2 servings of 1 Medium 200 0g 58g 2g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Workout today 30 mins on treadmill - felt really good after a long day, muscles need a good stretch thoughReally good shoulder workout too Front and lateral raises in consecutive sets of 10 reps / 4 eachmachine military press 4 sets of 10Overhead push press - 4 sets of 10 And - good news - wait is down to 176.5 ish. Thats 10 lbs in january folks. Tough slog to get to 170 by month end, but possible. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 27, 2012 Author Share Posted January 27, 2012 Leg dayCals 2203 81.6g Fat 278.0g Carb 135.5g Protein The calories and fat are overstated a little - best guess for a recipe I made for homemade vegan sausage. It was super easy and is really awesome! bok choy1 serving of 8oz 55 1g 9.2g 6.3g Vegan Dad Sausage3 servings of 1 sausage of 6 585 24g 54g 69g Cherry Pie Larabar1 serving of 48g 200 8g 30g 5g Nuts, almond butter, plain, without salt added (1 tbsp)2 servings of 1 tbsp (16g) 202 18.9g 6.8g 4.8g Ezekiel Bread-plain5 servings of 1 slice 400 2.5g 75g 20g Cranberry Almond Bar3 servings of 1 bar 690 27g 84g 30g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Legs workouttiff-Legged Dumbbell DeadliftSet 1: 10 x 70 lbsSet 2: 10 x 70 lbsSet 3: 10 x 70 lbs Estimated Cal Burn: 30 Cals Edit EntryDelete EntryLeg Curls - SeatedSet 1: 10 x 140 lbsSet 2: 10 x 140 lbsSet 3: 10 x 140 lbsSet 4: 10 x 140 lbsSet 5: 10 x 140 lbs Estimated Cal Burn: 40 Cals Edit EntryDelete EntryLeg ExtensionsSet 1: 10 x 180 lbsSet 2: 10 x 180 lbsSet 3: 10 x 180 lbsSet 4: 10 x 180 lbsSet 5: 10 x 180 lbs Estimated Cal Burn: 50 Cals Edit EntryDelete EntryCalf Raise - Seated, MachineSet 1: 20 x 140 lbsSet 2: 20 x 140 lbsSet 3: 20 x 140 lbsSet 4: 20 x 140 lbsSet 5: 20 x 140 lbs Estimated Cal Burn: 40 Cals Edit EntryDelete EntryLunge - BarbellSet 1: 10 x 90 lbsSet 2: 10 x 110 lbsSet 3: 10 x 130 lbsSet 4: 10 x 150 lbsSet 5: 10 x 180 lbs Estimated Cal Burn: 40 Cals Plus 20+ minutes of interval training with;Plankspilates bugBurpeessuicide planksjump squats I think I overdid the intervals, I just did crunches for the 5th set. Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 27, 2012 Share Posted January 27, 2012 Awesome, Zach! It looks like you've managed to incorporate a few of my suggestions. How is everything working for you? Send me an update when you get a chance. You've really done a great job this month. I have no doubt that you will continue the great habits and workouts after January is over. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted January 28, 2012 Share Posted January 28, 2012 omg you lunge like superman.. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 28, 2012 Author Share Posted January 28, 2012 I am lovin the feedback. Thanks Coach, Thanks Jungle! Honestly - I'm very careful with my back. I went through a bad time with sciatic pain and general low back pain. I think I can do more, but I'm being cautious. One thing I've gotten as a surprise benefit, is no more back or sciatic pain, I've really just gotten there in the last month. I think it is the weight loss, and even bigger, stabilizing everything with a stronger core. For cryin out loud, I think I saw an ab muscle last night. Big change for me. weight is flat at 176.5 BTW...the sausage below is a homemade recipe from Vegan Brunch by ICM. Sooo good and super easy. Mostly Running today. 30 mins at lunch and 30 mins tonight. Plus 3 sets each of weighted crunches, side crunches, back extensions, all with an exercise ball. Macros so far - need my evening snack. 1156 cal27g fat43g protein201g carbs Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Leapin Lemurs1 serving of 3/4 cup 120 1.5g 25g 2g Thai Vegetable Gyoza1.25 servings of 5 pieces 337 12.5g 50g 6.3g Cuban Rice And Beans1.5 servings of 47.5 g 255 0.8g 54g 6g Banana1 serving of 1 small 90 0.5g 23.1g 1.1g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g bok choy0.5 servings of 8oz 27 0.5g 4.6g 3.2g Vegan Dad Sausage1 serving of 1 sausage of 6 195 8g 18g 23g Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 29, 2012 Author Share Posted January 29, 2012 Meant to be a rest day today lol, oh well. 1433 cal68g protein53g fat193 g carb Dug into some Brussel Sprouts for dinner tonight. Good stuff. Workouts included 1 hour of Aikido. (not too much of a workout) Plus was invited to stay for a core aerobic hour long session, finished with some crazy firehose exercise, butt kicked for the day LO> Olive Oil1 serving of 1 tsp 39 4.5g 0g 0g Brussel Sprouts2 servings of 6 sprouts 90 0g 16g 6g Pizza sauce0.5 servings of 1/4 cup 20 0.5g 3.5g 0.5g Mozzarella Vegan Cheese1 serving of 28 g 80 6g 5g 0g Trader Joes Whole Wheat Tortillas1 serving of 1 torilla (48g) 140 4.5g 24g 4g Vegan Dad Sausage1.5 servings of 1 sausage of 6 292 12g 27g 34.5g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Leapin Lemurs1 serving of 3/4 cup 120 1.5g 25g 2g Earth Balance Buttery Sticks1 serving of 1 tbsp 100 11g 0g 0g Cranberry Almond Bar1 serving of 1 bar 230 9g 28g 10g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Grapefruit, raw, pink and red, all areas (0.5 fruit (3-3/4" dia))2 servings of 0.5 fruit (3-3/4" dia) (123g) 102 0.3g 26.2g 1.9gMeal totals: 1433.5 52.8g 192.7g 67.9g Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 29, 2012 Share Posted January 29, 2012 You're very welcome, Zach! I have had a bad lower back my whole life. And yes, a stronger and more stable core is the key. There are things that I never do or attempt because of my back. But I also know that, by working with your body and knowing your own physical limitations, you can have a healthy, strong, fit body. You still have to push yourself. Hard. You just have to learn how to push yourself to YOUR edge, without risking injury. Keep up the great work! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 30, 2012 Author Share Posted January 30, 2012 Rest day yesterday - totally spazzed on not updating. Macros were 2140 calories87g protein61g fat336g carb and it was really an actual rest day! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 31, 2012 Author Share Posted January 31, 2012 Good work outs today. Scale at 176 even - which is progress. Food first; Cal. Fat Carb. Prot. 2020 54.6g 328.2g 70.6 Earth Balance Butter Spread Original1 serving of 1 Tbsp 100 11g 0g 0g Organic Hemp Protein Powder - Vanilla Flavored0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Corn1 serving of 1/2 cup 66 0.8g 15.4g 2.2g Sauce, ready-to-serve, salsa (1 tbsp)3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g Onions1 serving of 1/2 cup 32 0.1g 7.5g 0.9g Green Peppers1 serving of 1/2 cup 14 0.1g 3.5g 0.6g Spicy Vegan Black Beans1 serving of 1/2 cup 102 0g 17.4g 5.8g Rice, brown, medium-grain, cooked (1 cup)1 serving of 1 cup (195g) 218 1.6g 45.8g 4.5g Apples, raw, with skin (1 medium (2-3/4" dia) (approx 3 per lb))1 serving of 1 medium (2-3/4" dia) (approx 3 per lb) (138g) 71 0.2g 19.1g 0.4g Banana2 servings of 1 Medium 200 0g 58g 2g Cranberry Almond Bar4 servings of 1 bar 920 36g 112g 40g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Chest and Biceps todayBench Press170x8170x6160x8150x8140x10 Each set was alternated with a set of 10 pushups Inclined Press60X850X1050X1050X10 Each set alternated with a set of 10 pushups Inclined dumbell flyes alternated with inclined dumbell curl25x10 each set - 4 iterationshammer curl20x10 - 3 setsfinished with some tyson shakers and wrist curls Tonight - put in my 3 miles with Running pal Bravo the dog. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted February 1, 2012 Author Share Posted February 1, 2012 Final weigh in of the month - 176 even - 10 lbs of weight loss for Jan! FoodMeal totals: 1976 59.1g 269.7g 109.1 Cal. Fat Carb Protein Original Pure Almond Milk1 serving of 1 cup 60 2.5g 8g 1g Organic Hemp Protein Powder - Vanilla Flavored0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g Thai Hot Chili sauce1 serving of 2 tbsp 70 1g 15g 0g Broccoli1 serving of 1 cup 30 0.3g 6.0g 2.6g Soba Noodles0.5 servings of 90 145 0.8g 29.5g 4.5g Tofu2 servings of 1/2 cup 364 22.0g 10.8g 39.8g Sauce, ready-to-serve, salsa (1 tbsp)1 serving of 1 tbsp (16g) 4 0.0g 1g 0.3g Corn, sweet, yellow, canned, whole kernel, drained solids (1 cup)0.25 servings of 1 cup (164g) 33 0.4g 7.7g 1.1g Onions1 serving of 1/2 cup 32 0.1g 7.5g 0.9g Green Peppers1 serving of 1/2 cup 14 0.1g 3.5g 0.6g Brown Rice1 serving of 1/2 cup 108 0.9g 22.4g 2.5g Black Beans1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Cranberry Almond Bar2 servings of 1 bar 460 18g 56g 20g Nuts, almond butter, plain, without salt added (1 tbsp)1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g Ezekiel Bread-plain2 servings of 1 slice 160 1g 30g 8g Workouts Slammed back and tris today Lat pull downbent over rowsseated cable rows in superset - 10 each - 4 times through Close grip bench pressoverhead triceps extensiondumbell pullovertricep kick backs in superset - 3 times through 10 each Running 3 miles Link to comment Share on other sites More sharing options...
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