Xaqdaddy Posted December 30, 2011 Share Posted December 30, 2011 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 More sharing options...
robert Posted December 30, 2011 Share Posted December 30, 2011 All the best with your goals! Hard work and consistency will get you there! Robert Link to comment Share on other sites More sharing options...
Xaqdaddy Posted December 30, 2011 Author Share Posted December 30, 2011 Three miles this morning plus 100 crunches, planks - total of 10 mins on abs. Apples and OJ so far to eat. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 3, 2012 Author Share Posted January 3, 2012 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 More sharing options...
MichelleRisley Posted January 3, 2012 Share Posted January 3, 2012 I'm happy to be your coach for January....Looking forward to helping you to reach your goals! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 4, 2012 Author Share Posted January 4, 2012 I have an awesome coach Calories consumed 2366, calories burned 2949. Trained chest and triceps today. Bench Press - 140X10, 160x10, 180x3, 160*8Incline Press (machine) 80x10x4 setsDumbell Flyes 30x10x 1 set, 30x8x 2set close grip Bench press 50x10 - 1 set, 60x10x2 setsoverhead tricep extension (2hands) 45x10x3Tricep 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 More sharing options...
Xaqdaddy Posted January 5, 2012 Author Share Posted January 5, 2012 Rough day today, didn't want to get up and run, didn't sleep much, work not fun. 1956 cal375 g carb34 g fat65g protein 2 miles run in am.Biceps and back at lunch.Bent over db row 3x10Lat pull down 3x101 arm db row 3x10Db deadlift 3x10 3x Superset ofIncline db curl x 8Concentration curl x 10Hammer curl x 10 The incline curl in the set really kicked my butt. Felt good though, Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 6, 2012 Author Share Posted January 6, 2012 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 shouldersFront dumbell raises 3 sets of 10Shoulder press 3 sets of 10shrugs 4 sets of 10side 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 cherries1 cup raw mango1 bananaDinner 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 calories430g carbs64g fat86g protein Total water - 5-6 glasses Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 6, 2012 Share Posted January 6, 2012 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 More sharing options...
Xaqdaddy Posted January 7, 2012 Author Share Posted January 7, 2012 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 Calories48g protein42g fat214g carb Breakfast2 bananas SnackSweet potato Pre-workout ApplePost workout Vegan Chilli Dinner trader joes WW tortillas with soy chorizo, black beans, and daiya cheddar Water - 7 glasses - 84 oz Workout today - Legs RunningDistance: 3 mi Time: 00:30:00 Estimated Cal Burn: 380 Cals Edit EntryDelete EntryCalf Raise - Dumbbell, StandingSet 1: 20 x 90 lbsSet 2: 20 x 90 lbsSet 3: 20 x 90 lbs Estimated Cal Burn: 24 Cals Edit EntryDelete EntryLeg ExtensionsSet 1: 10 x 190 lbsSet 2: 10 x 190 lbsSet 3: 10 x 190 lbsSet 4: 10 x 190 lbs Estimated Cal Burn: 40 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 lbs Estimated Cal Burn: 32 Cals Edit EntryDelete EntryFront Barbell SquatSet 1: 10 x 40 lbsSet 2: 10 x 40 lbsSet 3: 10 x 40 lbs Estimated Cal Burn: 36 Cals Edit EntryDelete EntrySquats - BarbellSet 1: 10 x 160 lbsSet 2: 10 x 160 lbsSet 3: 10 x 160 lbsSet 4: 10 x 160 lbsSet 5: 10 x 90 lbs Estimated Cal Burn: 65 Cals Link to my food intake http://tracker.dailyburn.com/nutrition?user=2189101I think you can see my workout there too. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 7, 2012 Author Share Posted January 7, 2012 Friday cont... added mache salad with slivered almonds and an almond milk/almond butter/protein powder shake for 2220 Calories 71.1g of Fat 83.0g of Protein 322.0g of Carbs Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 7, 2012 Share Posted January 7, 2012 Fantastic, Zach! We'll having you looking and feeling even better in a few weeks! Keep up the great work! Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 8, 2012 Author Share Posted January 8, 2012 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 Banana1 serving of 1 Medium 100 0g 29g 1g Upgrade to PRO and unlock:Extra Nutrition StatsMeal totals: 100 0g 29g 1g Lunch Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Daiya Cheese1 serving of 1/4 cup 90 6g 7g 1g Trader Joes Whole Wheat Tortillas2 servings of 1 torilla (48g) 280 9g 48g 8g Soy Chorizo2 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 Almonds0.5 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 Cucumber0.5 servings of 1 medium 22 0.2g 5.5g 1.0g Mache1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g Trader Joes Whole Wheat Tortillas2 servings of 1 torilla (48g) 280 9g 48g 8g Asparagus2 servings of 1/2 cup 38 0.4g 7.4g 4.3g Sweet Potato1 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 Syrup3 servings of 1 tsp 45 0g 12g 0g Almond Milk Vanilla1.5 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 More sharing options...
Xaqdaddy Posted January 9, 2012 Author Share Posted January 9, 2012 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 More sharing options...
Xaqdaddy Posted January 10, 2012 Author Share Posted January 10, 2012 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 calories55g fat85g protein289g carbswater - 72 oz so far. Will drink a little more. FoodBreakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Ezekiel 4:9 Cinnamon Raisin Bread2 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 2.4gMeal totals: 261 9.5g 39.4g 8.4g Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Apple1 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 Banana1 serving of 1 small 90 0.5g 23.1g 1.1g Trader Joes Whole Wheat Tortillas2 servings of 1 torilla (48g) 280 9g 48g 8g Mache1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g Baked Tofu Thai Sesame Peanut3 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 Apple1 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 Powder1 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 Kale1 serving of 1 cup 33 0.5g 6.7g 2.2g Mixed Berries1 serving of 1 cup 70 0.5g 17g 1g Almond Milk Vanilla2 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 Spray1 serving of 2 sec spray 40 3.6g 0g 0g Asparagus2 servings of 1/2 cup 38 0.4g 7.4g 4.3g Meal totals: 267 12.1g 22.8g 21.2g WorkoutsChest and Triceps RunningDistance: 3 mi Time: 00:30:00 Close grip bench pressSet 1: 10 x 60 lbsSet 2: 10 x 60 lbsSet 3: 10 x 60 lbsSet 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 BarSet 1: 8 x 40 lbsSet 2: 8 x 40 lbsSet 3: 8 x 40 lbs Flyes - Dumbbell, DeclinedSet 1: 10 x 50 lbsSet 2: 10 x 50 lbsSet 3: 10 x 50 lbsSet 4: 10 x 50 lbs Bench Press - Inclined, Hammer GripSet 1: 10 x 60 lbsSet 2: 10 x 60 lbsSet 3: 10 x 60 lbsSet 4: 10 x 60 lbs Bench Press - Smith MachineSet 1: 10 x 160 lbsSet 2: 10 x 160 lbsSet 3: 8 x 160 lbsSet 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 More sharing options...
robert Posted January 10, 2012 Share Posted January 10, 2012 Wow! What a detailed and awesome journal! Great work, Zach! Great stuff here! Looks like you're achieving some nice things and I'm proud of your work ethic and your efforts in this program. All the best! -Robert Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Share Posted January 11, 2012 (edited) 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 January 11, 2012 by MichelleRisley Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 11, 2012 Author Share Posted January 11, 2012 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 Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g Mixed Berries1 serving of 1 cups 70 0g 17g 1g Kale1 serving of 1 cup 33 0.5g 6.7g 2.2g Banana1 serving of 1 Medium 100 0g 29g 1g Almond Milk Vanilla1.5 servings of 1 cup 135 3.8g 24g 1.5gMeal 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 Banana2 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 Bread2 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 Apple2 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 Sushi1.5 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 Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g Mixed Berries1.5 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 Original1.5 servings of 1 cup 90 3.8g 12g 1.5g Meal totals: 419 14.3g 57.6g 16.0g RunningTime: 00:30:00 Tyson ShakersSet 1: 10 x 20 lbsSet 2: 10 x 20 lbsSet 3: 10 x 20 lbsSet 4: 10 x 20 lbs Hammer Curl - StandingSet 1: 10 x 20 lbsSet 2: 10 x 20 lbsSet 3: 10 x 20 lbsSet 4: 10 x 20 lbs Dumbbell Curl - InclineSet 1: 10 x 25 lbsSet 2: 10 x 25 lbsSet 3: 10 x 25 lbsSet 4: 10 x 25 lbs Romanian DeadliftSet 1: 10 x 70 lbsSet 2: 10 x 70 lbsSet 3: 10 x 70 lbsSet 4: 10 x 70 lbs Seated Cable RowsSet 1: 10 x 70 lbsSet 2: 10 x 70 lbsSet 3: 10 x 70 lbsSet 4: 10 x 70 lbs Lat Pulldown - Cable, AlternatingSet 1: 8 x 120 lbsSet 2: 8 x 120 lbsSet 3: 8 x 120 lbsSet 4: 8 x 120 lbs Bent Over Dumbbell RowSet 1: 10 x 20 lbsSet 2: 10 x 20 lbsSet 3: 10 x 20 lbsSet 4: 10 x 20 lbs Link to comment Share on other sites More sharing options...
robert Posted January 11, 2012 Share Posted January 11, 2012 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 More sharing options...
Xaqdaddy Posted January 11, 2012 Author Share Posted January 11, 2012 I am the same Zach. Really want to thank you Robert for your encouragement, your work on this website and for your authentic passion and compassion for veganism and leading a healthy lifestyle. I cant wait to get my package in the mail. Link to comment Share on other sites More sharing options...
MichelleRisley Posted January 11, 2012 Share Posted January 11, 2012 Robert is right, Zach. You're doing fantastic! I will email you in a bit. Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 12, 2012 Author Share Posted January 12, 2012 Tired today. Weights been flat at 180.5 for 3 days now. Workout first RunningTime: 00:25:00 Stiff-Legged Dumbbell DeadlifteSet 1: 10 x 50 lbs (4 sets) Lunge - BarbellSet 1: 10 x 90 lbs (4 sets) Leg ExtensionsSet 1: 190 x 10 lbs (4 sets) Leg Curls - SeatedSet 1: 10 x 150 lbs (4 sets) Calf Raise - Barbell, StandingSet 1: 20 x 140 lbs (4 sets) Food Journal Going to eat a little more yet today. 1428 Calories42g fat36g protein250g carbs 48 oz of water Breakfast Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Hemp Protein Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g Blueberries1 serving of 1 cup 84 0.5g 21.5g 1.1gBanana1 serving of 1 Medium 100 0g 29g 1gKale1 serving of 1 cup 33 0.5g 6.7g 2.2gAlmond Milk Original1.5 servings of 1 cup 90 3.8g 12g 1.5gMeal totals: 437 7.2g 86.2g 14.8g Morning Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Ezekiel Bread Cinnamon Raisin1 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 Banana1 serving of 1 Medium 100 0g 29g 1g Veggie Sushi1.25 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 Apple1 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 dressing1 serving of 2 TBSP 140 15g 2g 1g Canteloupe0.5 servings of 1/4 melon 16 0g 4g 0.5g Tomato1 serving of 1/2 cup 13 0.2g 2.9g 0.7g Cashews1 serving of 1 oz 156 12.4g 8.6g 5.2g Leafy Green Salad1 serving of 1.5 cups 15 0g 3g 1g Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 13, 2012 Author Share Posted January 13, 2012 Nutrition 72oz water1657 Calories67g protein42g fat274g carbs Food TodayBreakfast Cal. Fat Carb. Prot. Hemp Protein Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g Blueberries1 serving of 1 cup 84 0.5g 21.5g 1.1g Kale1 serving of 1 cup 33 0.5g 6.7g 2.2g Almond Milk1.5 servings of 1 cup 60 5.3g 3g 1.5g Apple1 serving of 1 small 65 0.2g 17.3g 0.3g Apple1 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 Blueberries1 serving of 1 cup 84 0.5g 21.5g 1.1g Almond Milk Original1.5 servings of 1 cup 90 3.8g 12g 1.5g Hemp Protein Powder1 serving of 4 Tbsp (30g) 130 2.5g 17g 9g Barbecue Tempeh1 serving of 1/2 recipe 414 15g 45g 25g Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Broccoli1 serving of 1 cup 30 0.3g 6.0g 2.6g Workout today1 mile pre-breakfast this morning2 mile post dinner in snowstorm - tip - dont pull ice-balls out of your beard - they are stuck. Shoulders in the gym Shrugs - DumbbellSet 1: 10 x 45 lbsSet 2: 10 x 45 lbsSet 3: 10 x 45 lbsSet 4: 10 x 45 lbs Front raisesSet 1: 10 x 10 lbsSet 2: 10 x 10 lbsSet 3: 10 x 10 lbsSet 4: 10 x 10 lbs Shoulder Press - MachineSet 1: 10 x 40 lbsSet 2: 10 x 40 lbsSet 3: 10 x 40 lbsSet 4: 10 x 40 lbs Side Lateral RaiseSet 1: 10 x 15 lbsSet 2: 10 x 15 lbsSet 3: 10 x 15 lbsSet 4: 10 x 15 lbs Shoulder Rotation Dumbell Set 1: 10 x 5 lbsSet 2: 10 x 5 lbsSet 3: 10 x 5 lbsSet 4: 10 x 5 lbs Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 13, 2012 Author Share Posted January 13, 2012 Final Thursday macros 103 g protein2250 calories54g fat332g carbs added another Good N natural barand a growing naturals rice protein shake (thanks to my prize package from Robert!) Link to comment Share on other sites More sharing options...
Xaqdaddy Posted January 14, 2012 Author Share Posted January 14, 2012 Macros2450 calories77g fat123g protein332g carbs Water 96 oz Breakfast Cal. Fat Carb. Prot. Original Pure Almond Milk2 servings of 1 cup 120 5g 16g 2g Rice Protein Isolate Powder1 serving of 31g 120 0g 5g 24g Morning Snack Good N Natural Bar Chocolate1 serving of 1 bar 230 9g 28g 10g Banana1 serving of 1 Medium 100 0g 29g 1g Barbecue Tempeh1 serving of 1/2 recipe 414 15g 45g 25g Afternoon Snack Cal. Fat Carb. Prot. Fiber Sugar Sat.Fat Sodium Chol. Potassium Banana1 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 Bread1 serving of 1 slice 80 0g 18g 3g Larabar1 serving of 1 bat 230 10g 38g 6g Meal totals: 411 19.5g 59.4g 11.4g Bass Ale1 serving of 12 oz 140 0g 13g 1g Trader Joes Whole Wheat Tortillas1 serving of 1 torilla (48g) 140 4.5g 24g 4g Mache1 serving of 3 oz (85 gr/2 cups) 30 0g 5g 2g Black Beans1 serving of 1/2 cup 330 1.4g 60.5g 21.0g Soy Chorizo2.25 servings of 70 grams 315 22.5g 18g 20.3g PilatesTime: 00:20:00 RunningTime: 00:30:00 Link to comment Share on other sites More sharing options...
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