Jump to content

Zach's NYNY Training Log


Recommended Posts

Going to give this a try. I dont know much about weightlifting other than you pick heavy things up and move them. I started adding weight training a three or four months ago to a routine of mostly running. I really like the changes in my body and how I feel as I get stronger.

I am 38, 5'8" and as of today 185lbs. I can see definition coming into my arms, legs, and chest (or maybe just fat leaving), abs are improving, but love-handles, lower back fat is pretty stubborn.

 

My week usually sets up like - Mon-Chest and Back, Tue-Bi/Tri and Abs, Weds Run 3 mile, Thur Run 3 mile, Friday Legs, Sat Run 3 miles, Sun Run or rest depending on how I feel.

 

This week was a little different because of the Holiday. Monday I did a 5.6 m run and have done all my weight sessions Mon, Tue, Weds this week.

 

I don't know when I need to switch up my routine or if I exercise with enough intensity, but I will be tracking and posting weights, etc as I go.

 

I'm also cutting down on gluten and trying to get enough vegetables in my diet as well as cutting out the trader joe's soy ice cream at night.

 

Suggestions are welcome.

Link to comment
Share on other sites

  • Replies 76
  • Created
  • Last Reply

Top Posters In This Topic

3 miles yesterday.

3 miles today. Cold out. Only kept my canine training buddy out for a bit. He's built for and loves cold weather, but didn't want to push it. Went back to the house after one mile and picked up my six year old who wanted to go outside in the jogger.

Tonight did 20 minutes of work on my core, front and side planks, 50 crunches + more.

 

Food log for today;

 

http://www.fitday.com/fitness/PublicJournals.html?Owner=Xaqdaddy

 

Shows 2306 calories consumed and calories burned at 2807. Good day for an off day. Could have used some greens today.

 

Very pumped to have a coach for January!

Link to comment
Share on other sites

I have an awesome coach

 

Calories consumed 2366, calories burned 2949.

 

Trained chest and triceps today.

 

Bench Press - 140X10, 160x10, 180x3, 160*8

Incline Press (machine) 80x10x4 sets

Dumbell Flyes 30x10x 1 set, 30x8x 2set

 

close grip Bench press 50x10 - 1 set, 60x10x2 sets

overhead tricep extension (2hands) 45x10x3

Tricep pull down (machine) 40x10x3

 

Added a 3 mile run tonight. 20 degrees and snowy - no running buddy tonight. I came back with frost on my top layer. LOL. Thats pretty hardcore for me.

 

Link to the foods I ate today. I may add in another slice of ezekiel bread with a little almond butter, super hungry right now.

http://www.fitday.com/fitness/FoodLog.html?_a_User=Xaqdaddy

Link to comment
Share on other sites

Rough day today, didn't want to get up and run, didn't sleep much, work not fun.

 

1956 cal

375 g carb

34 g fat

65g protein

 

2 miles run in am.

Biceps and back at lunch.

Bent over db row 3x10

Lat pull down 3x10

1 arm db row 3x10

Db deadlift 3x10

 

3x Superset of

Incline db curl x 8

Concentration curl x 10

Hammer curl x 10

 

The incline curl in the set really kicked my butt. Felt good though,

Link to comment
Share on other sites

Weigh In - down from 185 to 183.5

 

Breakfast was a toasted almond butter sandwich on ezekiel bread and some water.

Snack around 11a was an apple.

Lunch was another almond butter sandwich on ezekiel bread and water.

 

Didnt have much time for weights at lunch, but managed to work shoulders

Front dumbell raises 3 sets of 10

Shoulder press 3 sets of 10

shrugs 4 sets of 10

side lateral raise 4 sets of 10

 

Felt really good even though it was short for a first time of focusing just on shoulders.

 

Afternoon grazing was 2 cups raw cherries

1 cup raw mango

1 banana

Dinner snack (I know) Apple and a Larabar

 

Ran 3 miles after I got the kids in bed and worked abs for another 15 minutes

(include crunches 50x 2 sets, planks-front and side, leg raises, side crunches)

 

then I had a banana/berry/kale/almond milk/chocolate creamsicle smoothie (which is what happens when you run out of almond milk halfway through and have to use orange juice to finish your smoothie LOL)

and two soy chorizo/black bean soft tacos

 

2460 calories

430g carbs

64g fat

86g protein

 

 

Total water - 5-6 glasses

Link to comment
Share on other sites

Awesome on the drop in weight, Zach! And I'm glad to see the increase in your overall nutrition. You will need it to fuel the workouts and for muscle building. But we will probably still need to do a bit of tweaking, based on several different factors over the next few days.

 

How is your energy level on these macros? How is your strength and endurance during workouts? What volume of water is the 5-6 glasses?

 

If you haven't already done so, begin taking some progress photos every week or so.

 

Great job! Keep it going.

Link to comment
Share on other sites

Thanks Michelle. I am very excited about my weight. It's been college (20 yrs) since I have weighed less than 185. My energy level is very good. I only drag when I dont get enough sleep. When I run at night, I have good energy, feel like I could do more. When I lift at lunch, its harder to judge. I only have about 30 mins to get my work out in. I don't ever feel like I just cant do it. Water is usually 8-12 oz at a time.

 

Today's info;

 

Weigh In - 182.5

 

So far (I will probably eat more, was running late this morning, couldnt grab too much food)

 

1323 Calories

48g protein

42g fat

214g carb

 

Breakfast

2 bananas

 

Snack

Sweet potato

 

Pre-workout Apple

Post workout Vegan Chilli

 

Dinner trader joes WW tortillas with soy chorizo, black beans, and daiya cheddar

 

Water - 7 glasses - 84 oz

 

Workout today - Legs

 

Running

Distance: 3 mi

Time: 00:30:00

 

Estimated Cal Burn: 380 Cals

Edit Entry

Delete Entry

Calf Raise - Dumbbell, Standing

Set 1: 20 x 90 lbs

Set 2: 20 x 90 lbs

Set 3: 20 x 90 lbs

 

Estimated Cal Burn: 24 Cals

Edit Entry

Delete Entry

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

 

Estimated Cal Burn: 40 Cals

Edit Entry

Delete Entry

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

 

Estimated Cal Burn: 32 Cals

Edit Entry

Delete Entry

Front Barbell Squat

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs

 

Estimated Cal Burn: 36 Cals

Edit Entry

Delete Entry

Squats - Barbell

Set 1: 10 x 160 lbs

Set 2: 10 x 160 lbs

Set 3: 10 x 160 lbs

Set 4: 10 x 160 lbs

Set 5: 10 x 90 lbs

 

Estimated Cal Burn: 65 Cals

 

Link to my food intake http://tracker.dailyburn.com/nutrition?user=2189101

I think you can see my workout there too.

Link to comment
Share on other sites

Thanks Michelle. For the first time, I'm really starting to believe I could actually make a difference in how I look.

I started eating a vegan diet almost 3 years ago, because a Dr told me after an MRI that I had "a little bit of hardening of the arteries" and its "probably normal" for someone your age. I had kids that were 3 and 1 at the time. I worried about it for a year or so before reading about the PCRM Vegan kickstart. I decided there wasn't a pizza or a hamburger in the world that was worth one minute of time with my kids. I tried it. I liked how I felt, and what a difference it made for animals and the planet. I did lose a little weight, but I was mostly eating carbs and wasnt very active.

Seven months ago, I moved my family back to Columbus, OH for work and started exercising more. I lost a little more weight, but half an hour a day just wasnt enough. I thought I hit a plateau or whatever. I've been following RC and participated in the 12 days contest. I saw this and said to myself, what do I have to lose? I'm very happy with the weight loss and Im not hungry. I'm still the only vegan in my house (my six year old told me he doesnt want to eat animals when he grows up <3) So I dont have alot of time for food prep. Whole food I can peel and eat is very convenient.

 

Today was a rest day - if you can call it a rest day with two very active young kids.

 

So far, 1600 calories, 54g protein, 70g fat, 225g carbs, 72 oz water

 

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

 

Banana

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

Upgrade to PRO and unlock:

Extra Nutrition Stats

Meal totals: 100 0g 29g 1g

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

 

Daiya Cheese

1 serving of 1/4 cup 90 6g 7g 1g

 

Trader Joes Whole Wheat Tortillas

2 servings of 1 torilla (48g) 280 9g 48g 8g

 

Soy Chorizo

2 servings of 70 grams 280 20g 16g 18g

Meal totals: 650 35g 71g 27g

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

 

Almonds

0.5 servings of 1 oz 82 7.2g 2.8g 3.1g

 

Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp)

2 servings of 1 tbsp (15g) 170 14.4g 7.9g 5.3g

 

Cucumber

0.5 servings of 1 medium 22 0.2g 5.5g 1.0g

 

Mache

1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

 

Trader Joes Whole Wheat Tortillas

2 servings of 1 torilla (48g) 280 9g 48g 8g

 

Asparagus

2 servings of 1/2 cup 38 0.4g 7.4g 4.3g

 

Sweet Potato

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

Meal totals: 674.5 31.4g 88.8g 24.9g

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

 

Blue Agave Syrup

3 servings of 1 tsp 45 0g 12g 0g

 

Almond Milk Vanilla

1.5 servings of 1 cup 135 3.8g 24g 1.5g

Meal totals: 180 3.8g 36g 1.5g

Link to comment
Share on other sites

Food

 

2088 calories, 97g fat, 71g protein, 248 g carb

 

Breakfast was Spelt pancakes made with banana, almond milk, almond butter, oatmeal with a touch of earth balance and agave/maple syrup

 

Lunch was 2X mache/cuke rolled up in a whole wheat Trader Joes tortilla with a tahini/lemon juice dressing

 

Snack was a handful of slivered almonds

 

Dinner was Soba noodles with thai peanut tofu

 

72 oz water

 

In the morning, I did 3 miles on an empty stomach for fat loss (felt kinda zombie like with no carbs to power up, then again, morning runs are always kind of a drag for me.)

 

Tonight around 9p I did some sprinting for about half an hour.

 

My Tracker thing says those two exercises were good for about 750 calories together.

Link to comment
Share on other sites

Weighed in at 180.5. (I cant believe how easily the weight is coming off. I should be down in the 170's this week. I think I was heavier than that in High School.)

 

Good day today;

 

1891 calories

55g fat

85g protein

289g carbs

water - 72 oz so far. Will drink a little more.

 

Food

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

 

Ezekiel 4:9 Cinnamon Raisin Bread

2 servings of 1 slice 34 grams 160 0g 36g 6g

Nuts, almond butter, plain, without salt added (1 tbsp)

1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

Meal totals: 261 9.5g 39.4g 8.4g

 

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

 

Apple

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

 

Carrots, baby, raw (1 NLEA serving)

1 serving of 1 NLEA serving (85g) 29 0.1g 7g 0.5g

Meal totals: 94 0.3g 24.3g 0.9g

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

 

Banana

1 serving of 1 small 90 0.5g 23.1g 1.1g

 

Trader Joes Whole Wheat Tortillas

2 servings of 1 torilla (48g) 280 9g 48g 8g

 

Mache

1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

 

Baked Tofu Thai Sesame Peanut

3 servings of 1 piece 270 15g 6g 27g

Meal totals: 670 24.5g 82.1g 38.1g

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

 

Apple

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

Meal totals: 65 0.2g 17.3g 0.3g

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

 

Hemp Protein Powder

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

 

Bananas, raw (1 large (8" to 8-7/8" long))

1 serving of 1 large (8" to 8-7/8" long) (136g) 121 0.5g 31.1g 1.5g

 

Kale

1 serving of 1 cup 33 0.5g 6.7g 2.2g

 

Mixed Berries

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

 

Almond Milk Vanilla

2 servings of 1 cup 180 5g 32g 2g

Meal totals: 534 8.9g 103.8g 15.7g

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

 

Edamame, frozen, prepared (1 cup)

1 serving of 1 cup (155g) 189 8.1g 15.4g 16.9g

 

Olive Oil Cooking Spray

1 serving of 2 sec spray 40 3.6g 0g 0g

 

Asparagus

2 servings of 1/2 cup 38 0.4g 7.4g 4.3g

Meal totals: 267 12.1g 22.8g 21.2g

 

Workouts

Chest and Triceps

 

Running

Distance: 3 mi

Time: 00:30:00

 

Close grip bench press

Set 1: 10 x 60 lbs

Set 2: 10 x 60 lbs

Set 3: 10 x 60 lbs

Set 4: 10 x 60 lbs

 

Dips with feet on bench (thats a little harder LOL)

Set 1: 8 x

Set 2: 8 x

Set 3: 8 x

 

Tricep Pushdowns - Straight Bar

Set 1: 8 x 40 lbs

Set 2: 8 x 40 lbs

Set 3: 8 x 40 lbs

 

 

Flyes - Dumbbell, Declined

Set 1: 10 x 50 lbs

Set 2: 10 x 50 lbs

Set 3: 10 x 50 lbs

Set 4: 10 x 50 lbs

 

Bench Press - Inclined, Hammer Grip

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 - Smith Machine

Set 1: 10 x 160 lbs

Set 2: 10 x 160 lbs

Set 3: 8 x 160 lbs

Set 4: 6 x 160 lbs

 

Im going to add some more calories to fill up a bit and get more protein in.

Link to comment
Share on other sites

You're doing fantastic, Zach!!! Now, begin paying more attention to how you feel based on your macros. They are quite variable from day to day, and I'd like to see you hit a more consistent range like 6 days a week, with a re-feed (higher macros) on the 7th.

Edited by MichelleRisley
Link to comment
Share on other sites

Thanks Robert. Thanks Michelle!

 

When you say consistent macros. You mean I should shoot for the same amount of protein, carbs, etc. each day? How much higher should I go on the re-feed?

 

In general, it sounds odd, but I dont really think about how I feel at work out time. Its my stress relief time. Im usually so keyed up from my day, exercise is my escape. I do experience some muscle soreness, but it doesnt last for more than a day.

 

Kind of a rough day today. Very stressful at work. It was all I could do to track everything.

 

2190calories, 55g fat, 72.5g protein, 382g carbs

 

Meals

 

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

 

Hemp Protein Powder

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

 

Mixed Berries

1 serving of 1 cups 70 0g 17g 1g

 

Kale

1 serving of 1 cup 33 0.5g 6.7g 2.2g

 

Banana

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

 

Almond Milk Vanilla

1.5 servings of 1 cup 135 3.8g 24g 1.5g

Meal totals: 468 6.7g 93.7g 14.7g

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

 

Seeds, sesame butter, tahini, from raw and stone ground kernels (1 tbsp)

1 serving of 1 tbsp (15g) 85 7.2g 3.9g 2.7g

 

Carrots, baby, raw (1 NLEA serving)

1 serving of 1 NLEA serving (85g) 29 0.1g 7g 0.5g

 

Banana

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

Meal totals: 314 7.3g 68.9g 5.2g

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

 

Nuts, almond butter, plain, without salt added (1 tbsp)

1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

 

Ezekiel Cinnamon Raisin Bread

2 servings of 1 slice 160 0g 36g 6g

Meal totals: 261 9.5g 39.4g 8.4g

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

 

Edamame, frozen, prepared (1 cup)

1 serving of 1 cup (155g) 189 8.1g 15.4g 16.9g

 

Apple

2 servings of 1 small 130 0.4g 34.5g 0.7g

Meal totals: 319 8.5g 49.9g 17.5g

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

 

Veggie Sushi

1.5 servings of 190g 409 8.3g 73.2g 9.6g

Meal totals: 409.5 8.3g 73.2g 9.6g

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

 

Hemp Protein Powder

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

 

Mixed Berries

1.5 servings of 1 cups 105 0g 25.5g 1.5g

 

Peanut butter, smooth style, with salt (2 tbsp)

0.5 servings of 2 tbsp (32g) 94 8.1g 3.1g 4.0g

 

Almond Milk Original

1.5 servings of 1 cup 90 3.8g 12g 1.5g

Meal totals: 419 14.3g 57.6g 16.0g

 

 

 

Running

Time: 00:30:00

 

Tyson Shakers

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

Set 4: 10 x 20 lbs

 

Hammer Curl - Standing

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

Set 4: 10 x 20 lbs

 

Dumbbell Curl - Incline

Set 1: 10 x 25 lbs

Set 2: 10 x 25 lbs

Set 3: 10 x 25 lbs

Set 4: 10 x 25 lbs

 

Romanian 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

 

Seated Cable Rows

Set 1: 10 x 70 lbs

Set 2: 10 x 70 lbs

Set 3: 10 x 70 lbs

Set 4: 10 x 70 lbs

 

Lat Pulldown - Cable, Alternating

Set 1: 8 x 120 lbs

Set 2: 8 x 120 lbs

Set 3: 8 x 120 lbs

Set 4: 8 x 120 lbs

 

Bent Over Dumbbell Row

Set 1: 10 x 20 lbs

Set 2: 10 x 20 lbs

Set 3: 10 x 20 lbs

Set 4: 10 x 20 lbs

Link to comment
Share on other sites

Man, you are straight Hustlin with this journal! Great work! I think you're the Zach I shipped a package to today? Contest winner during 12 days? 500 new members the past 3 weeks so I'm trying to wrap my head around all of it.

 

Keep up the awesome work. I love seeing the dedication!

 

-Robert

Link to comment
Share on other sites

Tired today. Weights been flat at 180.5 for 3 days now.

 

Workout first

 

Running

Time: 00:25:00

 

Stiff-Legged Dumbbell Deadlifte

Set 1: 10 x 50 lbs (4 sets)

 

Lunge - Barbell

Set 1: 10 x 90 lbs (4 sets)

 

Leg Extensions

Set 1: 190 x 10 lbs (4 sets)

 

Leg Curls - Seated

Set 1: 10 x 150 lbs (4 sets)

 

Calf Raise - Barbell, Standing

Set 1: 20 x 140 lbs (4 sets)

 

Food Journal

 

Going to eat a little more yet today.

1428 Calories

42g fat

36g protein

250g carbs

 

48 oz of water

 

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

 

Hemp Protein Powder

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

Blueberries

1 serving of 1 cup 84 0.5g 21.5g 1.1g

Banana

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

Kale

1 serving of 1 cup 33 0.5g 6.7g 2.2g

Almond Milk Original

1.5 servings of 1 cup 90 3.8g 12g 1.5g

Meal totals: 437 7.2g 86.2g 14.8g

 

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

 

Apple

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

 

Ezekiel Bread Cinnamon Raisin

1 serving of 1slice 80 0g 18g 3g

Meal totals: 145 0.2g 35.3g 3.3g

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

 

Banana

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

 

Veggie Sushi

1.25 servings of 190g 341 6.9g 61g 8g

Meal totals: 441.3 6.9g 90g 9g

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

 

Apple

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

Meal totals: 65 0.2g 17.3g 0.3g

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

 

Genji Ginger Miso dressing

1 serving of 2 TBSP 140 15g 2g 1g

 

Canteloupe

0.5 servings of 1/4 melon 16 0g 4g 0.5g

 

Tomato

1 serving of 1/2 cup 13 0.2g 2.9g 0.7g

 

Cashews

1 serving of 1 oz 156 12.4g 8.6g 5.2g

 

Leafy Green Salad

1 serving of 1.5 cups 15 0g 3g 1g

Link to comment
Share on other sites

Nutrition

 

72oz water

1657 Calories

67g protein

42g fat

274g carbs

 

Food Today

Breakfast Cal. Fat Carb. Prot.

 

Hemp Protein Powder

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

 

Blueberries

1 serving of 1 cup 84 0.5g 21.5g 1.1g

 

Kale

1 serving of 1 cup 33 0.5g 6.7g 2.2g

 

Almond Milk

1.5 servings of 1 cup 60 5.3g 3g 1.5g

 

Apple

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

 

Apple

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

 

Bananas, raw (1 large (8" to 8-7/8" long))

2 servings of 1 large (8" to 8-7/8" long) (136g) 242 0.9g 62.1g 3.0g

 

Blueberries

1 serving of 1 cup 84 0.5g 21.5g 1.1g

 

Almond Milk Original

1.5 servings of 1 cup 90 3.8g 12g 1.5g

 

Hemp Protein Powder

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

 

Barbecue Tempeh

1 serving of 1/2 recipe 414 15g 45g 25g

 

Good N Natural Bar Chocolate

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

 

Broccoli

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

 

 

Workout today

1 mile pre-breakfast this morning

2 mile post dinner in snowstorm - tip - dont pull ice-balls out of your beard - they are stuck.

 

Shoulders in the gym

 

Shrugs - Dumbbell

Set 1: 10 x 45 lbs

Set 2: 10 x 45 lbs

Set 3: 10 x 45 lbs

Set 4: 10 x 45 lbs

 

Front raises

Set 1: 10 x 10 lbs

Set 2: 10 x 10 lbs

Set 3: 10 x 10 lbs

Set 4: 10 x 10 lbs

 

Shoulder Press - Machine

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs

Set 4: 10 x 40 lbs

 

Side Lateral Raise

Set 1: 10 x 15 lbs

Set 2: 10 x 15 lbs

Set 3: 10 x 15 lbs

Set 4: 10 x 15 lbs

 

Shoulder Rotation Dumbell

 

Set 1: 10 x 5 lbs

Set 2: 10 x 5 lbs

Set 3: 10 x 5 lbs

Set 4: 10 x 5 lbs

Link to comment
Share on other sites

Macros

2450 calories

77g fat

123g protein

332g carbs

 

Water 96 oz

 

Breakfast Cal. Fat Carb. Prot.

 

Original Pure Almond Milk

2 servings of 1 cup 120 5g 16g 2g

Rice Protein Isolate Powder

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

 

Morning Snack

 

Good N Natural Bar Chocolate

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

 

Banana

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

 

Barbecue Tempeh

1 serving of 1/2 recipe 414 15g 45g 25g

 

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

 

Banana

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

 

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

 

Nuts, almond butter, plain, without salt added (1 tbsp)

1 serving of 1 tbsp (16g) 101 9.5g 3.4g 2.4g

 

Ezekiel Cinnamon Raisin Bread

1 serving of 1 slice 80 0g 18g 3g

 

Larabar

1 serving of 1 bat 230 10g 38g 6g

Meal totals: 411 19.5g 59.4g 11.4g

 

Bass Ale

1 serving of 12 oz 140 0g 13g 1g

 

Trader Joes Whole Wheat Tortillas

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

 

Mache

1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g

 

Black Beans

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

 

Soy Chorizo

2.25 servings of 70 grams 315 22.5g 18g 20.3g

 

 

 

Pilates

Time: 00:20:00

 

Running

Time: 00:30:00

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...