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Zach's NYNY Training Log


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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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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

Edited by Xaqdaddy
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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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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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Short update - its late.

 

Weight flat from yesterday at 178.25

 

macros

1807 calories

33g fat

76g protein

326g carb

96 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 Milk

1 serving of 1 cup 60 2.5g 8g 1g

 

Hemp Protein Powder

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

Meal totals: 190 5g 25g 10g

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

 

Starbuck Grande Soy Latte

1 serving of 16 oz 170 4.5g 23g 9g

 

NuGo Dark Chocolate Crunch Bar

2 servings of 1 340 6g 56g 18g

 

Trader Joes Whole Wheat Tortillas

1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g

 

Trader Joes Whole Wheat Tortillas

1.5 servings of 1 torilla (48g) 210 6.8g 36g 6g

 

Pinto Beans

3 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 Berries

1 serving of 1 cup 70 0.5g 17g 1g

 

Banana

2 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 Curl

10x25x4 sets

hammer curl

10x25x4 sets

wrist curl

10X15X4 sets

 

Lat pull down

10x100x4 sets

seated row

10x80x4 sets

bent over row

10x50x4 sets

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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 calories

47g protein

25g fat

205g carb

 

Food (lumped together again)

 

Pinto Beans

3 servings of 1/2 cup 366 1.7g 67.3g 23.1g

 

Banana

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

 

Carrots

1 serving of 1 cup 52 0.3g 12.3g 1.2g

 

Apple

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

 

Sprouted Bread

4 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 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

 

Leg Curls - Seated

Set 1: 10 x 140 lbs

Set 2: 10 x 140 lbs

Set 3: 10 x 140 lbs

Set 4: 10 x 140 lbs

 

Leg Extensions

Set 1: 10 x 190 lbs

Set 2: 10 x 190 lbs

Set 3: 10 x 190 lbs

Set 4: 10 x 190 lbs

 

Calf Raise - Dumbbell, Standing

Set 1: 10 x 80 lbs

Set 2: 10 x 80 lbs

Set 3: 10 x 80 lbs

Set 4: 10 x 80 lbs

 

Lunge - Barbell

Set 1: 10 x 90 lbs

Set 2: 10 x 90 lbs

Set 3: 10 x 90 lbs

Set 4: 10 x 90 lbs

 

 

Finished today with 20 minutes of Tabata intervals. What a great exercise! Cardio and calisthenics, no gym.

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Macros

1890 Calories

87g protein

38g fat

312g carb

 

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

 

Homemade Protein Bar

Meal totals: 215 5g 21g 23g

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

 

Homemade Protein Bar

1 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

 

Banana

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

 

Pinto Beans

2 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 Apricot

1 serving of 1 bar (40 grams) 170 11g 16g 3g

 

Fresh Veggie Rolls

2 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 Bento

0.75 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 each

Shoulder rotation and military press 4 sets each

Weighted crunches 2 sets of 25 each

back extensions 2 sets of 25

side crunches 2 sets of 25

 

Running today 2 miles

 

maybe rest tomorrow - really crappy weather here.

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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.

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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 calories

56 protein

33g fat

86g 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 Stats

Meal 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 Rice

1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

 

Pinto Beans

1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g

 

bok choy

1 serving of 8oz 55 1g 9.2g 6.3g

Meal totals: 346 2.7g 65.2g 20.4g

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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

 

Macros

1518 cal

32g fat

43g protein

231g carb

 

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

 

Maple Syrup

0.5 servings of 1/4 cup 105 0g 26.5g 0g

 

Vegan Blueberry Cornmeal Pancake

1 serving of 3 pancakes 250 2.6g 53g 8g

 

Lunch Cal.

 

Thin Crust Vegetable Pizza, no cheese

3 servings of 1 slice 450 3g 60g 6g

Meal totals: 450 3g 60g 6g

Dinner

 

Pinto Beans

1.5 servings of 1/2 cup 183 0.8g 33.6g 11.6g

 

Brown Rice

1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

 

Evening Snack

 

Nutritional Yeast

1 serving of 2 tbsp 60 0.5g 8g 6g

 

Baba Ghanouj

1 serving of 2 Tbsp 110 11g 2g 0.4g

 

Earth Balance Buttery Sticks

1 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

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Training log for today. Brutal conference call day.

 

Macros

2084 cal

103g protein

53g fat

315g carbs

 

Food - grazing in between calls.

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

 

Rice Protein Isolate Powder

1 serving of 31g 120 0g 5g 24g

Upgrade to PRO and unlock:

Extra Nutrition Stats

Custom PDF Reports

The Meal Planner

and much more...

 

Pinto Beans

3 servings of 1/2 cup 366 1.7g 67.3g 23.1g

 

Brown Rice

1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

 

Good N Natural Bar Chocolate

2 servings of 1 bar 460 18g 56g 20g

 

Apple

3 servings of 1 small 195 0.6g 51.8g 1.0g

 

Carrots

1 serving of 1 cup 52 0.3g 12.3g 1.2g

 

Ezekiel Bread-plain

6 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 today

Bench Press -

180x6

170x8

160x8

160x8

(improvement)

 

Incline press (mach)

70x10x4

 

Push ups (feet on bench)

15x4

 

3 supersets of

incline curl 25X8

hammer curl 25x8

concentration curl 20x10

 

running 2 miles at normal pace plus 1 mile fartlek

 

scale is flat today.

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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 Organic

1 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 Gluten

1 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 Beans

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

 

Brown Rice

2 servings of 1/2 cup 216 1.8g 44.8g 5.0g

 

Tofu

1 serving of 1/2 cup 182 11.0g 5.4g 19.9g

 

Spinach

1 serving of 1 cup 6 0.1g 1.1g 0.9g

 

Banana

2 servings of 1 Medium 200 0g 58g 2g

 

Carrots

1 serving of 1 cup 52 0.3g 12.3g 1.2g

 

Good N Natural Bar Chocolate

3 servings of 1 bar 690 27g 84g 30g

 

workouts

 

7am - back and tris

I didnt capture everything at the time, was pretty tired, but...

Bent over rows - 4 sets

dead lifts - 4 sets

 

dumbell pull overs - 4 sets

overhead tricep extension - 4 sets

tricep kickback - 4 sets

diamond 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!

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Food today

 

1803 cal

78 protein

40g fat

290g carb

 

Cal. Fat Carb. Prot.

 

Ezekiel Bread-plain

2 servings of 1 slice 160 1g 30g 8g

 

Cranberry Almond Bar

1 serving of 1 bar 230 9g 28g 10g

 

NuGo Dark Chocolate Crunch Bar

2 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 Burger

1.5 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 Apple

1 serving of 214 grams (medium) 103 0.2g 22g 0g

 

Rice Protein Isolate Powder

1 serving of 31g 120 0g 5g 24g

 

Mixed Berries

1.5 servings of 1 cup 105 0.8g 25.5g 1.5g

 

Banana

2 servings of 1 Medium 200 0g 58g 2g

 

Original Pure Almond Milk

1 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 though

Really good shoulder workout too

 

Front and lateral raises in consecutive sets of 10 reps / 4 each

machine military press 4 sets of 10

Overhead 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.

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Leg day

Cals 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 choy

1 serving of 8oz 55 1g 9.2g 6.3g

 

Vegan Dad Sausage

3 servings of 1 sausage of 6 585 24g 54g 69g

 

Cherry Pie Larabar

1 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-plain

5 servings of 1 slice 400 2.5g 75g 20g

 

Cranberry Almond Bar

3 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 workout

tiff-Legged Dumbbell Deadlift

Set 1: 10 x 70 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 70 lbs

 

Estimated Cal Burn: 30 Cals

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Leg Curls - Seated

Set 1: 10 x 140 lbs

Set 2: 10 x 140 lbs

Set 3: 10 x 140 lbs

Set 4: 10 x 140 lbs

Set 5: 10 x 140 lbs

 

Estimated Cal Burn: 40 Cals

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Leg Extensions

Set 1: 10 x 180 lbs

Set 2: 10 x 180 lbs

Set 3: 10 x 180 lbs

Set 4: 10 x 180 lbs

Set 5: 10 x 180 lbs

 

Estimated Cal Burn: 50 Cals

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Calf Raise - Seated, Machine

Set 1: 20 x 140 lbs

Set 2: 20 x 140 lbs

Set 3: 20 x 140 lbs

Set 4: 20 x 140 lbs

Set 5: 20 x 140 lbs

 

Estimated Cal Burn: 40 Cals

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Lunge - Barbell

Set 1: 10 x 90 lbs

Set 2: 10 x 110 lbs

Set 3: 10 x 130 lbs

Set 4: 10 x 150 lbs

Set 5: 10 x 180 lbs

 

Estimated Cal Burn: 40 Cals

 

Plus 20+ minutes of interval training with;

Planks

pilates bug

Burpees

suicide planks

jump squats

 

I think I overdid the intervals, I just did crunches for the 5th set.

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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 cal

27g fat

43g protein

201g carbs

 

Original Pure Almond Milk

1 serving of 1 cup 60 2.5g 8g 1g

 

Leapin Lemurs

1 serving of 3/4 cup 120 1.5g 25g 2g

 

Thai Vegetable Gyoza

1.25 servings of 5 pieces 337 12.5g 50g 6.3g

 

Cuban Rice And Beans

1.5 servings of 47.5 g 255 0.8g 54g 6g

 

Banana

1 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 choy

0.5 servings of 8oz 27 0.5g 4.6g 3.2g

 

Vegan Dad Sausage

1 serving of 1 sausage of 6 195 8g 18g 23g

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Meant to be a rest day today lol, oh well.

 

1433 cal

68g protein

53g fat

193 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 Oil

1 serving of 1 tsp 39 4.5g 0g 0g

 

Brussel Sprouts

2 servings of 6 sprouts 90 0g 16g 6g

 

Pizza sauce

0.5 servings of 1/4 cup 20 0.5g 3.5g 0.5g

 

Mozzarella Vegan Cheese

1 serving of 28 g 80 6g 5g 0g

 

Trader Joes Whole Wheat Tortillas

1 serving of 1 torilla (48g) 140 4.5g 24g 4g

 

Vegan Dad Sausage

1.5 servings of 1 sausage of 6 292 12g 27g 34.5g

 

Original Pure Almond Milk

1 serving of 1 cup 60 2.5g 8g 1g

 

Leapin Lemurs

1 serving of 3/4 cup 120 1.5g 25g 2g

 

Earth Balance Buttery Sticks

1 serving of 1 tbsp 100 11g 0g 0g

 

Cranberry Almond Bar

1 serving of 1 bar 230 9g 28g 10g

 

Ezekiel Bread-plain

2 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 1.9g

Meal totals: 1433.5 52.8g 192.7g 67.9g

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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!

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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 Original

1 serving of 1 Tbsp 100 11g 0g 0g

 

Organic Hemp Protein Powder - Vanilla Flavored

0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g

 

Original Pure Almond Milk

1 serving of 1 cup 60 2.5g 8g 1g

 

Corn

1 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

 

Onions

1 serving of 1/2 cup 32 0.1g 7.5g 0.9g

 

Green Peppers

1 serving of 1/2 cup 14 0.1g 3.5g 0.6g

 

Spicy Vegan Black Beans

1 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

 

Banana

2 servings of 1 Medium 200 0g 58g 2g

 

Cranberry Almond Bar

4 servings of 1 bar 920 36g 112g 40g

 

Ezekiel Bread-plain

2 servings of 1 slice 160 1g 30g 8g

 

Chest and Biceps today

Bench Press

170x8

170x6

160x8

150x8

140x10

 

Each set was alternated with a set of 10 pushups

 

Inclined Press

60X8

50X10

50X10

50X10

 

Each set alternated with a set of 10 pushups

 

Inclined dumbell flyes alternated with inclined dumbell curl

25x10 each set - 4 iterations

hammer curl

20x10 - 3 sets

finished with some tyson shakers and wrist curls

 

Tonight - put in my 3 miles with Running pal Bravo the dog.

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Final weigh in of the month - 176 even - 10 lbs of weight loss for Jan!

 

Food

Meal totals: 1976 59.1g 269.7g 109.1

Cal. Fat Carb Protein

 

Original Pure Almond Milk

1 serving of 1 cup 60 2.5g 8g 1g

 

Organic Hemp Protein Powder - Vanilla Flavored

0.5 servings of 4 tbsp (30g) 65 1.3g 8.5g 4.5g

 

Thai Hot Chili sauce

1 serving of 2 tbsp 70 1g 15g 0g

 

Broccoli

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

 

Soba Noodles

0.5 servings of 90 145 0.8g 29.5g 4.5g

 

Tofu

2 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

 

Onions

1 serving of 1/2 cup 32 0.1g 7.5g 0.9g

 

Green Peppers

1 serving of 1/2 cup 14 0.1g 3.5g 0.6g

 

Brown Rice

1 serving of 1/2 cup 108 0.9g 22.4g 2.5g

 

Black Beans

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

 

Cranberry Almond Bar

2 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-plain

2 servings of 1 slice 160 1g 30g 8g

 

Workouts

 

Slammed back and tris today

 

Lat pull down

bent over rows

seated cable rows in superset - 10 each - 4 times through

 

Close grip bench press

overhead triceps extension

dumbell pullover

tricep kick backs

 

in superset - 3 times through 10 each

 

Running 3 miles

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