VelvetVoices Posted June 8, 2010 Share Posted June 8, 2010 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 raisins7:40am - 20mins bike ride to work9:30am - tea, 19 cherries10:30am - apple11:30am - big salad (head lettuce, kale, and cucumber)1:20pm - 1/2 cup red lentils, 3/4 cup bok choy, 2 cups pasta3:15pm - 1 banana4:00pm - 20 mins bike ride back to home4:35pm - 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 top10:15 - 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? Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 9, 2010 Author Share Posted June 9, 2010 7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:30am - tea, apple10:20am - 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 beans2:00pm - 1 cup water3:20pm - 1 banana4:00pm - 20 mins bike ride back to home4:45pm - 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 popcorn10:30pm - 6 strawberries Link to comment Share on other sites More sharing options...
SeaSiren Posted June 9, 2010 Share Posted June 9, 2010 Is there an online calculator (or spreadsheet) to calculate my daily calories/fat/carbs/protein? http://www.fitday.com It's free. Good luck with your goals! Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 9, 2010 Author Share Posted June 9, 2010 Is there an online calculator (or spreadsheet) to calculate my daily calories/fat/carbs/protein? http://www.fitday.com It's free. Good luck with your goals!WOW great site, thanks!! Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 10, 2010 Author Share Posted June 10, 2010 June 09, 2010 7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:15am - tea10:30am - 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 water2:45pm - big salad (kale, lettuce, carrot, 1/2 avocado)4:00pm - 20 mins bike ride back to home5:00pm - 20 cherries6:30pm - 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. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 11, 2010 Author Share Posted June 11, 2010 June 10 - Weight this morning was 124lbs 7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:30am - tea, 10 cherries10:05am - apple11:00am - 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 banana4:00pm - 20 mins bike ride back to home5:50pm - 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 broccoli10:00pm - 2/3 cup oats with 1tbsp hemp seed hearts Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 12, 2010 Author Share Posted June 12, 2010 June 11 7:15am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:30am - tea9:45am - 19 cherries10:30am - 1 apple11:20am - 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 almonds4:00pm - 20 mins bike ride back to home6:30pm - broccoli (1 cup), tofu (1 cup)8:30pm - 10 nuts/raisin balls *Had people over, couldn't do my weights Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 13, 2010 Author Share Posted June 13, 2010 June 128:30am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins, 2 tsp hemp seed hearts9:00am - tea11:20am - 1 cooked apple/raisins with cinamon/maple syrup 1:00pm - Footlong Italian sub at subway3:00pm - half a mango6:00pm - 2 handfuls of taco chips and salsa7:00pm - 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 - tea10:00pm - 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. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 15, 2010 Author Share Posted June 15, 2010 June 139:00am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins9:30am - tea11:00am - Pad Thai [mushrooms, carrot, pea pods, 1/2 block tofu, bean sprouts] (1 1/2 cups), quinoa (3/4 cup)2:00pm - 10 strawberries3:00pm - 10 cherries4:30pm - 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--7-7-5Concentration curl Reps: Right 5-6-5Concentration curl Reps: Left 9-5-58:30pm - 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 Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 15, 2010 Author Share Posted June 15, 2010 June 14 - Weight: 125.5lbs 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:30am - tea10:00am - apple11:00am - 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 banana4:00pm - 20 mins bike ride back to home4:30pm - tacos & salsa (2 dozen chips)5:00pm - 1 cup water6:00pm - 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 cup9:00pm - glass soy milk10:00pm - 2/3cup oats, dozen raisins -Got sunburnt bad on my arms and face, took a break for the evening. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 16, 2010 Author Share Posted June 16, 2010 June 15 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:15am - tea10:00am - 5 strawberries10:15am - 1 apple10:50am - big salad (kale, spinach, cucumber, lettuce, peanuts, green onion)12:00 - Wild rice salad 1 1/2 cups1:30pm - Wild rice salad 1 1/2 cups3:00pm - 1 cup water3:30pm - 1 banana4:00pm - 20 mins bike ride back to home4:45pm - green smoothie 3 cups (kale, spinch, lettuce, hemp oil, hemp seed hearts)6:00pm - tacos & salsa7:00pm - Weights:60 pushupslat pullups -reps: 4-4-3-2military press - reps: 8-7-6-68:00pm - 2 bean burgers9:00pm - 1 bean burger10:00pm - 2/3 cups oats, dozen raisins Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 18, 2010 Author Share Posted June 18, 2010 June 16 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:00am - tea9:45am - banana11:00am - big salad (kale, spinach, cucumber, peanuts)12:00 - Wild rice salad 1 1/2 cups, broccoli 1 cup2:00pm - apple3:00pm - 20 almonds4:00pm - bike ride home4:30pm - green smoothie (kale, spinach, 1 banana, hemp oil, hemp seed hearts)6:30pm - chickpea and vegetable curry (2 cups), 3/4 cup brown rice7:00pm - water (2 cups)9:00pm - homemade caesar salad Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 18, 2010 Author Share Posted June 18, 2010 June 177:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work8:45am - tea9:45am - apple10:45am - homemade caesar salad11:45am - 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 - banana4:00pm - bike ride home4:30pm - cup water6:00pm - 1 steamed broccoli6:45pm - Weights: (2 cups water) Bench Dips - 20-20-20-20Laying barbell extensions - 16-16-16-16 8:00pm - chickpea and vegetable curry (2 cups), quinoa (1/2 cup)9:00pm - taco & salsa10:00pm 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 Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 21, 2010 Author Share Posted June 21, 2010 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 20Ez-bar curl -Reps 12-11-10-10-8Concentration curl right -Reps 6-5-5Concentration curl left -Reps 8-5-5 Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 22, 2010 Author Share Posted June 22, 2010 June 21 - Weight 124.5lbs 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:00am - tea10:00am - apple10:30am - 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 now4:00pm - bike ride home6:00pm - glass chocolate soy milk6:45pm - water (1 cup)7:00pm - Weights: Dumbbell Press - 16-16-16-16Dumbbell press from the hip - 16-15-16-16Dumbell 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. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 23, 2010 Author Share Posted June 23, 2010 June 22 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:40am - tea9:50am - apple10:30am - 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 home4:45pm - Weights: (2 cups water) Lat Pull ups: 3-2-2-2 Dumbbell Rows: 16-16-16-15Bent-Over Rows: 16-15-14-14 5:45pm - 2 oat and nut bars slices6:30pm - 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 milk10:15pm - 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...... Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 24, 2010 Author Share Posted June 24, 2010 June 23 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work9:00am - tea10:30am - apple10:45am - small salad (lettuce, kate, cucumber)12:00 - hot & sour cabbage soup1:00 - hot & sour cabbage soup2:00 - hot & sour cabbage soup3:00 - hot & sour cabbage soup4:00pm - bike ride home4:30pm - mango smoothie (mango, banana, spinach, lettuce)7:15pm - Weights: Deadlift - 16-16-16Lunges - 10-10-10 8:30pm - hot & sour cabbage soup10:15pm - 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. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 25, 2010 Author Share Posted June 25, 2010 June 24 7:20am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work8:45am - tea9:00am - 2 oat and nut bars slices11:00am - hot & sour cabbage soup12:00 - hot & sour cabbage soup1:00pm - hot & sour cabbage soup2:00pm - banana3:00pm - small salad (lettuce, kale, cucumber, 1/2 avocado)3:30pm - protein drink (scoop protein, 3 cups water)4:00pm - bike ride home4:45pm - cup of water5:45pm - Weights: Military Press - 8-7-7-5-5Dumbbell side lateral raise - 7-6-6Bent over Rear laterals - 7-7-6 6:45pm - 3/4 cup quinoa, corn on the cob, two large cauliflower pieces8:15pm - cup chocolate soy milk10:15pm -2/3 cups oats w/ tbsp hemp seed hearts Was very tired last night and legs were feeling pretty sore... Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 28, 2010 Author Share Posted June 28, 2010 June 25 7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins9:00am - tea9:30am - banana10:30am 3 oat and nut bars slices11:30am - big salad (lettuce, kale, cucumber)1:00pm - quinoa (3/4 cup), cauliflower 2:00pm - quinoa (3/4 cup), cauliflower 3:00pm - apple5:00pm - mango smoothie with scoop protein powder5:45pm - Weights: Ex-bar curl - 13-11-11-10-10Hammer curl - 8-7-5 7:00pm - 3 Grilled Veggie Kabobs, broccoli salad, spinach salad, pickled beets10:00pm - 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. Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 30, 2010 Author Share Posted June 30, 2010 (edited) June 28 7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work8:40am - tea9:30am - banana11:00am - big salad (lettuce, spinach, cucumber, peanuts, 1/2 avocado)12:40pm - TVP meatloaf, broccoli, potatoes2:30pm - apple3:00pm - protein drink (1 scoop of protein, 3 cups water)4:00pm - bike ride home6:00pm - vegan Omelets topped with mushrooms and spinach7:00pm - green smoothie (lettuce, banana, spinach, scoop of protein powder)7:35pm - Weights: Dumbell Press: 16-16-15-16-12dumbell press from the hip 13-12-13-13-13dumbell fly: 15-13-10-10 9:00pm - plate full pasta & frozen veggies10:15pm - 2/3cup oats, dozen raisins, 1 tbps hemp seed hearts Edited June 30, 2010 by VelvetVoices Link to comment Share on other sites More sharing options...
VelvetVoices Posted June 30, 2010 Author Share Posted June 30, 2010 June 29 7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work8:40am - tea9:30am - apple10:30am - big salad (lettuce, spinach, 1/2 avocado, cucumber, peanuts)12:00 - pasta with veggies2:00pm - banana3:15pm - protein shake (scoop protein, 3 cups water)4:00pm - bike ride home5:45pm - 2/3 cups mixed nuts (cashews, pine nuts, peanuts), cup soy milk 7:15pm - Weights: Pull-ups: 4-3-2-1Dumbbell Row: 16-14-14-13-12Bent over row: 12-10-8 9:00pm - Seitan, couscous, frozen veggiess10:10pm - 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. Link to comment Share on other sites More sharing options...
lobsteriffic Posted June 30, 2010 Share Posted June 30, 2010 Everything is looking good! Hope your shoulder/elbow is feeling better. Link to comment Share on other sites More sharing options...
VelvetVoices Posted July 5, 2010 Author Share Posted July 5, 2010 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) Link to comment Share on other sites More sharing options...
VelvetVoices Posted July 5, 2010 Author Share Posted July 5, 2010 June 30 7:10am - 2/3cup oats, 1tbsp ground flax seed, dozen raisins7:40am - 20mins bike ride to work8:40am - tea10:00am - apple11:00am & 12:00 - big spinach salad (spinach, 1/2 avocado, cucumber, carrot, lots peanuts)1:00pm - Italian Feast Sausages, potatoes, lots of veggies2:30pm - cup water3:00pm - apple4:00pm - bike ride home4:30pm - mango smoothie (mango, banana, lettuce)7:00pm - Weights: Romanian Deadlifts: 14-15-15-15-15Leg Extensions: 16-16-16-16-16 8:30pm - Quinoa Kitchari 1 1/3 cups, veggies 1 cup11:30pm - 2/3cup oats, dozen raisins, 1 tbsp hemp seed hearts -Forgot to post June 30 log Link to comment Share on other sites More sharing options...
VelvetVoices Posted July 6, 2010 Author Share Posted July 6, 2010 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 raisins7:40am - 20mins bike ride to work8:30am - tea9:20am - apple10:00am - mix nuts11:15am - protein drink (1 scoop protein, 3 cups water)12:30pm - banana1:15pm - Italian Feast Sausages, baked potato, mixed veggies2:30pm - 2 cups water4:00pm - bike ride home5:00pm - big spinach salad (spinach, kale, mix nuts, cucumber) 7:00pm - Pushups 60 7:30pm - 2 cups chocolate soy milk7:45pm - 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 Link to comment Share on other sites More sharing options...
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