Jump to content

Feeding


Recommended Posts

I'm back to logging everything I eat. I've been busting my ass lifting for a couple years now, and have seen no results. It's seems fairly obvious that my lack of gains are due to an insufficient amount of food. Maybe this time I'll get it right.

 

October 20, 2008

 

7:30am

Smoothie

- strawberry, mango, pineapple

- 1 packet of amazing grass greens

- 1 Heaping TB of Gemma

- sunflower seeds

- water

 

12:00

4 oz. Red Quinoa with steamed edamame and corn

handful of sprouts: red lentil, garbanzo, green peas, and cow peas

 

12:30

Larabar: Cinnamon Roll

 

4:00pm

pretzel crisps with homemade hummus

loads of homemade granola

 

6:00pm

Upper Body Workout

 

7:45pm

4oz baked tempeh with 8oz brown rice

smoothie

- strawberry, mango

- 1 heaping TB of gemma

- dropper of liquid chlorophyll

 

10:00pm

1 jonagold apple with 1/2 serving of peanut butter

 

 

October 21, 2008

 

7:30am

1/2 Cup (dry) Steel cut oats with raisins

2 pieces of sprouted wheat bread with almond butter (barely 1/2 serving)

 

10:30am

1 McIntosh apple

 

12:45

4 oz. Red Quinoa with steamed edamame and corn

handful of sprouts: red lentil, garbanzo, green peas, and cow peas

 

2:00pm

Larabar: Keylime Pie

 

4:45pm

8oz Black beans, and 4oz. rice with corn

 

5:35pm

Larabar: Lemon Bar

 

8:15pm

Whole wheat wrap

- tomato

- avocado

- corn

- onions

- jicama

- cucumber

- garbanzo beans

- alfalfa sprouts

- spinach

- pepita hummus

 

9:00pm

1 apple with cinnamon and a dab of peanut butter

Link to comment
Share on other sites

  • Replies 69
  • Created
  • Last Reply

Top Posters In This Topic

October 22, 2008

 

7:45am

2 pieces of sprouted wheat toast with peanut butter

 

8:30am

smoothie: strawberry, mango, pineapple

heaping TB of gemma

amazing grass greens

cinnamon

 

12:00

sprout salad with pepitas, and tomatoes

4oz red quinoa with steamed edamame and corn

 

1:00pm

Larabar: Chocolate Coconut Chew

 

4:00pm

handful of homemade granola

pretzel crisps with homemade hummus

 

My stomach has felt pretty terrible all day hence the lack of food.

 

6:00pm

Workout

 

7:15pm

Wok'd:

- 4oz of flax tempeh with veggies and sprouts:

- broccoli, carrots, onions, green beans, mung sprouts

 

Shoveling down granola i just made

 

8:00pm

Smoothie

strawberry, mango

Heaping TB of gemma

water

 

9:20pm

2 pieces of sprouted wheat toast with peanut butter and cinnamon

1 granny smith apple with cinnamon

Edited by threeloaves
Link to comment
Share on other sites

It's amazing how much better I feel now that im adding more fat into my diet.

 

Yes I noticed the same thing as soon as I re-introduced fats into my diet. I am getting my sources from coconut and almonds. I actually added it after reading that eating healthy fats actually assist in normalizing hormone levels .

Link to comment
Share on other sites

October 23, 2008

 

7:30am

1/2 cup (dry) steel cut oats with raisins

 

8:45am

Larabar: Lemon Bar

couple handfuls of granola

 

12:45

about 8oz. of black beans with brown rice, and corn

 

2:00pm

Larabar: cashew cookie

 

4:00pm

Workout

 

5:30pm

Wok'd:

- 3oz flax tempeh

- 6oz of brown rice

- loads of veggies

 

9:00pm

smoothie:

- strawberry, mango, pineapple

- 2 TB gemma

- water

 

2 pieces of sprouted wheat toasted with peanut butter

couple handfuls of granola

pretzel crisps and hummus

Link to comment
Share on other sites

October 24, 2008

 

7:30am

12.5oz. steel cut oats with raisins

 

10:15am

banana with handful of granola

 

11:00am

1 Medium Size Jonathan Apple

 

12:30

4oz. red quinoa with steamed edamame and corn

couple handfuls of granola

 

1:45pm

Larabar: Pistachio

 

5:00pm

baked tofu and brown rice with:

carrots, water chestnuts, sugar snap peas,

mung sprouts, edamame, mushrooms

pea pods, peppers, bamboo shoots

 

6:00pm

2 slices of sprouted wheat toast with a light spread of peanut butter

loads of homemade granola

 

7:45pm

Workout: Arms

 

9:20pm

Smoothie: strawberry, mango, pineapple, kiwi

1 packet of amazing greens

1/2 tsp creatine

2 TB gemma

cinnamon

water

 

Weight: 131.5lbs. up from 118lbs. a few months ago. Still not seeing any progress though.

Link to comment
Share on other sites

October 25, 2008

 

8:00am

12 oz steel cut oats with raisins

 

11:00am

Smoothie:

- strawberries, mangos

- 1 TB oat bran

- 2 TB gemma

- sunflower seeds

- handful of sprouts: sno pea, cow pea, red lentil, garbanzo

- 16oz water with chlorophyll

- splash of orange juice

- cinnamon

 

3:00pm

5 bean chili

lentil salad: oranges, raisins, carrots, red peppers, spices

larabar: cashew cookie

small piece of dark chocolate

 

8:00pm

salad and a veggie burger

couple handfuls of homemade granola

Link to comment
Share on other sites

hey threeloaves... your diet looks good!!! Specially because I remember you talking about being afraid of overeating. Nice to see you've incorporated a healthy, well rounded diet with more calories into your life! Good job

I think I've finally overcome my fear of eating. It's reassuring, seeing as I feel a whole lot better now. I still may be falling a bit short in the calories, and protein area, but I feel like I'm on track. Thanks for the follow up.

Link to comment
Share on other sites

October 26, 2008

 

8:00am

about 10oz steel cut oats with cinnamon, and raisins

 

8:30am

larabar: cherry pie

handful of granola

 

12:30

2 pieces of sprouted wheat toast with almond butter

pretzel crisps with homemade hummus

handful of homemade granola

larabar: cherry pie

 

4:10pm

guru energy

 

5:00pm - 6:00pm

squats

10xbar

10xbar

8x135

7x205

7x205

7x205

7x205

8x205

 

deads

10x135

8x205

6x215

6x215

6x215

6x215

 

plyometrics back to back

10 body squats

10 20" box jump

10 lunges

10 jump squats

10 jump lunges

 

reverse crunches

25

25

25

 

6:30pm

wok'd:

- 4oz flax tempeh

- 4 oz brown rice

- loads of veggies:

- carrots, water chestnuts, sugar snap peas,

- mung sprouts, edamame, mushrooms

- pea pods, peppers, bamboo shoots

 

7:00pm

smoothie:

- strawberry, mango, pineapple

- 1/2 TB oat bran

- 2 TB gemma

- 16oz water with chlorophyll

- ice

 

9:00pm

trader joe's split pea soup

loads of granola

Link to comment
Share on other sites

October 27, 2008

 

8:00am

12oz steel cut oats with cinnamon and raisins

 

8:40am

2 pieces of sprouted wheat toast with almond butter and cinnamon

handful of grapes

 

12:30pm

4oz of red quinoa with steamed edamame, and corn

larabar: pecan pie

 

4:00pm

couple handfuls of granola

 

5:00pm

black beans, brown rice, and corn

 

5:45pm

larabar: lemon bar

 

7:45pm

Smoothie:

- strawberry, mango, pineapple

- 2 TB gemma

- 1 packet of amazing grass greens

- water & ice

Link to comment
Share on other sites

October 28, 2008

 

8:15am

12oz steel cut oats with cinnamon and raisin

 

9:30am

larabar: banana bread

 

12:30pm

trader joe's multigrain pilaf

 

2:00pm

larabar: cherry pie

 

3:30pm

guru energy

 

4:15pm - 5:30pm

bench

20xbar

5x145

5x145

5x145

5x145

5x145

 

barbell bent rows

15x80

15x90

8x100

10x100

10x100

 

pushup bars on chairs

15

15

15

 

db press

15x25

15x25

15x25

 

pullups

10

10

10

10

 

reverse crunches

25

25

25

 

6:30pm

whole foods hot bar:

- cajun tofu

- potatoes with guac

split pea soup

 

8:30pm

smoothie:

- strawberries, mangos, pineapples

- 2 TB gemma

- water

Link to comment
Share on other sites

October 29, 2008

 

7:45am

12oz steel cut oats with cherries, and cinnamon

 

9:00am

2 pieces of sprouted wheat toast with about 1/2 serving of almond butter

4oz of unsweetened granny smith apple sauce with cinnamon

 

12:15pm

mountain of red quinoa with steamed edamame and corn

 

1:30pm

larabar: pistachio

 

4:00pm

couple handfuls of granola

 

5:00pm

tempeh with brown rice, and loads of veggies

 

6:30pm

larabar: cherry pie

 

8:30pm

2 pieces of sprouted wheat toast with about 1/2 serving of almond butter

 

10:00pm

smoothie

mango, pineapples

2 TB gemma(pea,hemp,rice)

cinnamon

Link to comment
Share on other sites

October 30, 2008

 

7:00am

10 minutes of jumproping

 

8:00am

smoothie:

1 kiwi

handful of strawberries

handful of spinach

pepitas

2 Tb gemma

2.5g creatine

liquid chlorophyll

water

 

10:00am

2 pieces of sprouted wheat toast with almond butter and cinnamon

 

12:30pm

about 7oz of black beans with brown rice, and corn

 

3:00pm

larabar: apple pie

 

3:45pm

guru energy

 

4:15pm - 5:15pm

clean and press

10x65

6x85

6x85

6x85

6x85

6x85

 

prone bridges (super setted with reverse crunches)

60 seconds

60 seconds

60 seconds

 

reverse crunches

25

25

25

 

db standing press

10x25

12x25

12x25

 

chinups

12

12

12

12

 

smoothie:

strawberry, mango

1 heaping TB gemma

2.5g creatine

water

 

6:30pm

wok'd:

about 4oz of flax tempeh, 55g soba noodles, and sugar snap peas

( still super hungry )

 

9:30pm

handful of granola

2 pieces of sprouted wheat toast with about 1/2 serving of almond butter

 

* have had some nasty stomach cramps for the past few hours *

 

Any suggestions as far as training, or eating?

Link to comment
Share on other sites

October 31, 2008

 

7:30am

smoothie:

handful of strawberries

half of a banana

1 packet of amazing grass greens

1 TB of ground flax

1 TB of oat bran

1 scoop of gemma

2g creatine

grape juice & water

 

10:15am

banana

handful of granola

 

12:30

loads of red quinoa with steamed edamame and corn

 

2:00pm

larabar: cashew cookie

 

4:00pm

guru energy

2 pieces of sprouted wheat toast with almond butter

 

5:00pm - 6:00pm

 

bench

10x115

10x115

5x145

3x145

4x145

4x145

 

dips

12

12

12

12

 

pushup bars on chairs

12

12

12

12

 

pullups

11

10

10

10

 

reverse crunches

25

25

25

25

6:45pm

wok'd

4oz flax tempeh with brown rice and a bunch of veggies

 

8:00pm

smoothie

strawberries, mangos

1 scoop of gemma

2.5g creatine

dropper of liquid chlorophyll

10:00pm

i wanted a piece of dark chocolate, but decided to binge on baked tortilla chips, and hummus instead

1 jonathan apple

Link to comment
Share on other sites

November 1, 2008

 

8:00am

12oz of steel cut oats with cherries, and cinnamon

 

smoothie:

strawberry, banana

1 scoop of gemma

water and ice

 

11:00am

2 pieces of sprouted wheat toast with barely a half serving of almond butter and cinnamon

 

2:00pm

went out to eat:

3 soft shell tacos with tofu, bean sprouts, and avocado

rice and black beans

 

7:00pm

organic food bar

 

9:00pm

half a bag of trader joe's multigrain pilaf

2 pieces of sprouted wheat toast with half serving of almond butter

Edited by threeloaves
Link to comment
Share on other sites

Hello, threeloaves.

 

From your message, I assume that you want to gain some weight. I suggest that you increase your carbs a little, as you already have started doing. For example, you could have a solid oat meal (or musli) in the morning and then some rice/potatoes for lunch. Keep your protein sources (like tofu, beans, etc. - I think you are good there) but make sure your body is loaded with carbs at all times, especially during the day. There's no such thing as overeating for us veggies who avoid animal fats, especially for those of us who work out

Don't be afraid of plant fats either. I saw you got some plant butter in your meals and that's good. You could also add some olive oil (for omega 9 fatty acids). I saw flax in your diet and flaxseed and flaxseed oil are a very good source of omega 3s.

Another thing is your workout. It is awesome that you do squats. They will prepare your metabolism for growth. From what I can see, you are also a fan of classical exercises like dips and chin ups They are awesome strength builders but focus on dumbbells and barbells if you want to add muscle. Don't cut out the chin ups and dips though.

Focus on the intensity of your workout. Don't do more than two high end sets and make sure they are really high end. Like, instead of doing 4 x 12 dips, do one warm up, one set of 12 reps, then one set as many reps as you can, then another set as many as you can and that's it! Move on to the next exercise! Try to reach failure in your high end sets (assuming you have no health problems, for example with the heart). This way your muscles will be challenged and will have to adapt and grow! Ideally you shouldn't be able to do two high end sets with the same amount of weight and with the same rep count (ex.: 2 sets x 140 pounds x 4 reps). Supposedly, your muscles will be tired from the first high end set and you will either have to do 3 reps in the second set or drop the weight or use a partner to complete the 4th rep in the second set.

Also, it is good that you don't spend too much time in the gym. A workout for bodybuilders shouldn't be longer than 1h. If you spend more time in the gym, you are most likely overtraining or doing too long rests.

Also important: Try to have more carbs with a good protein source before the workout (like 1 hr or 1hr and 30 mins) and a good protein meal (tofu for example) after the workout. You need the carbs to fill your muscles with fuel for the anaerobic training you are going to do, so they can work at their full potential. You need the protein after the workout to restore the nitrogen balance so that your muscles have something to grow with.

So, there are 3 things you should focus on:

1. More rice/potatoes/whole-grains;

2. 2 tough high end sets;

3. Protein after the workout

Link to comment
Share on other sites

November 2, 2008

 

7:45am

steel cut oats with cinnamon, and raisins

 

9:00am

16oz of water with chlorophyll

 

11:45am

homemade chickpea chili

roasted potato

 

1:15pm

odwalla bar: chocolate chip peanut

 

3:15pm - 4:30pm

squats

10x135

6x205

8x205

8x205

6x215

8x215

 

deads

10x135

6x215

6x215

6x215

4x235

4x235

 

2x10 body squats

2x10 alt lunges

10 box jumps

10 jump lunges

 

reverse crunches

3x25

smoothie

strawberries, mangos

1 scoop of gemma

2.5g creatine

water

5:30pm

homemade vegetable chili/soup with flax tempeh

 

7:45pm

pretzel crisps and hummus

1 apple baked with cinnamon

9:00pm

smoothie

strawberry, mangos, spinach

1 scoop of gemma

 

2 pieces of sprouted wheat toast with almond butter and cinnamon

Link to comment
Share on other sites

November 3, 2008

 

7:45am

big bowl of steel cut oats with cinnamon, and raisins

 

10:00am

banana

homemade granola

 

12:45pm

red quinoa with steamed edamame and corn

homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

 

2:00pm

larabar: lemon bar

 

9:00am - 4:00pm

32oz of water with dropper of liquid chlorophyll

 

4:00pm

couple handfuls of granola

 

6:00pm

smoothie:

strawberries, mangos, spinach

1 scoop of gemma

1 TB flax seeds

2.5g creatine

water

 

6:30pm

2 pieces of sprouted wheat toast with almond butter and cinnamon

 

9:00pm

made some granola - so i ate loads of that

1 baked apple with cinnamon

Link to comment
Share on other sites

7:30am

12.5oz steel cut oats with cherries, and cinnamon

 

10:45am

banana

 

12:30pm

about 4oz of red quinoa with steamed edamame, and corn

homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

 

3:00pm

larabar: pistachio

 

4:00pm

guru energy

handful of homemade granola

 

4:30pm - 5:45pm

bench

5x150

5x150

5x150

4x150

5x150

 

barbell bent rows

15x85

8x105

8x105

8x105

8x105

 

pushup bars on chairs

3x12

 

dips

12

15

20

20

 

pullups

12

12

12

12

 

db press

18x25

12x25

15x25

reverse crunches

3x30

6:00pm

smoothie

strawberries, mangos

2.5g creatine

1 scoop of gemma

water with chlorophyll

 

7:00pm

4oz of baked flax tempeh

heaps of veggies: sprouts, sugar snap peas, bell peppers

 

9:00pm

baked cajun tofu with bell peppers

steamed brown rice with carrots, and zucchini

1 small apple

Edited by threeloaves
Link to comment
Share on other sites

November 5, 2008

 

7:30am

steel cut oats with raisins and cinnamon

 

* its supposed to be a rest day, but i had some time before i left for work *

 

chinups

12

15

15

15

15

15

 

db hammers

8x25

10x25

10x25

10x25

 

9:30am

smoothie

- strawberries, blueberries, banana chunk, spinach

- 1 scoop of gemma

- 2.5g creatine

- water

* forgot my fat source

 

12:30pm

lentil salad: lentils, raisins, oranges, bell peppers

homemade veggie soup: tomatoes, garbanzos, red lentils, bell peppers

 

3:00pm

1 gala apple

 

4:15pm

shit load of homemade granola

2 pieces of sprouted wheat toast with almond butter and cinnamon

 

7:45pm

smoothie

- strawberries, pineapple, spinach

- 2 TB rolled oats

- 1/2 TB flax seeds

- 1/2 TB sunflower seeds

- 2 TB gemma

- 1 dropper of chlorophyll

- water

 

9:45pm

1 piece of sprouted wheat toast with almond butter and cinnamon

japanese cherry green tea

Link to comment
Share on other sites

November 6, 2008

 

7:30am

12oz steel cut oats with raisins, and cinnamon

 

9:15am

2 pieces of sprouted wheat toast with almond butter, and cinnamon

 

11:00am

1 banana

 

12:30pm

lentil salad: lentils, raisins, oranges, bell peppers

small portion of my veggie soup that was left over along with red quinoa, steamed edamame, and corn

 

3:00pm

larabar: lemon bar

 

4:00pm

guru energy

 

4:30pm - 5:20pm

hanging clean and press

6x90

6x90

6x90

6x90

6x90

 

single arm standing db press

15x25

15x25

15x25

15x25

 

prone bridges

3x60 seconds

 

reverse crunches

3x30

 

5:30pm

smoothie

strawberries, pineapples

1 heaping TB gemma

2.5g creatine

water with chlorophyll

 

6:45pm

4oz baked flax tempeh with about 4oz steamed brown rice

 

9:00pm

smoothie

- strawberries, blueberries, pineapple, spinach

- 1 scoop of gemma

- water

 

2 pieces of sprouted wheat toast with almond butter, and cinnamon

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...