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Zach's NYNY Training Log


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And thank you, thank you, thank you to my Coach - Michelle Risley for supporting me!

 

You're so very welcome, Zach!! It was a pleasure coaching you! It's always enjoyable to work with someone is is truly ready to make a change. And a big congrats to you for getting down to 176!!! Great work!!!!

 

Keep me posted on how you're progressing.

 

All the best to you! I have no doubt that you have made permanent lifestyle changes.

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Food today;

 

Lentil Dal

2 servings of 1 472 1.3g 82g 33.3g

 

Rice - Basmati (Royal)

2 servings of 1/4 cup uncooked; 3/4 cup cooked (45 gm) 300 0g 70g 6g

 

Good N Natural Bar Chocolate

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

 

Noodles, japanese, soba, cooked (1 cup)

1 serving of 1 cup (114g) 112 0.1g 24.4g 5.8g

 

Broccoli

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

 

Tofu

2 servings of 1/2 cup 364 22.0g 10.8g 39.8g

 

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

 

I like having the tofu in my diet. I know there is lots of opinions on either side if its good for you or not, but hey, I got my protein.

 

Legs today..

 

Leg Ext machine 110lb per leg x10x4 sets

Leg curl 150 lbsx10x4 sets

inner and outer thigh/hip machine thing 3x10 each

Lunges

160x10x4 sets

calf raises 3 sets of 20

 

10 minutes on bike after

20 mins of walking

10 mins of tai chi done quickly for aerobic purposes

 

weight is still 176 flat

 

Goal for feb is to get into the 160's.

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Food today - little overstated on the pizza - it was homemade,

 

 

 

Cal. Fat Carb. Prot.

 

1824 59.6g 251.9g 81.7g

 

Daiya Vegan Pizza

1 serving of 2 slices 356 11.3g 55.3g 14.3g

 

Guacamole, Fresh

1 serving of 1oz 46 2.3g 2.1g 0.6g

 

Sauce, ready-to-serve, salsa (1 tbsp)

3 servings of 1 tbsp (16g) 12 0.1g 3g 0.7g

 

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

 

Ezekiel Bread-plain

1 serving of 1 slice 80 0.5g 15g 4g

 

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

1 serving of 2 tbsp (32g) 188 16.1g 6.3g 8.0g

 

Good N Natural Bar Chocolate

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

 

Workout today

 

2 miles pre-breakfast fat loss run

1 additional mile at lunch

Shoulders today in Superset (4 times through)

Front raisesX10

lateral raisesx10

stiff arm pull downx10

 

plus

shrugsx10x4

 

May do a little more now, just a little something for the evening.

 

My wife is out of town, so I am off work and away from the gym. I have two young kids so will be adjusting my routine a little.

 

Edit - added 5 x 3 minute rounds of shadow boxing with gloves. Need a heavy bag or boxing buddy.

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Cal. Fat Carb. Prot.

1203.1 43.6g 185.0g 44.6g

 

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

 

Gardein Chick'n Filets

1 serving of 2 filets (100g) 150 6g 6g 19g

 

Asparagus

1 serving of 1/2 cup 19 0.2g 3.7g 2.2g

 

Maple Syrup

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

 

Sweet Potato

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

 

Banana

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

 

Larabar

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

 

Nuts, almonds (1 cup, sliced)

0.38 servings of 1 cup, sliced (92g) 199 17.5g 6.8g 7.3g

 

Apple

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

 

Oatmeal

1 serving of 1 cup 102 2.0g 18.8g 3.6g

 

Grapefruit

1 serving of 1 cup 96 0.3g 22.7g 1.2g

 

Got in a decent amount of cardio today running. Weather was nice enough.

 

maybe 2.5 miles running/walking (with 30-80 lbs of kid in jogger - kind of a sprint to school and an easy 2 miles on the way home) all I had was grapefruit in my stomach so hopefully got some fat burn there.

 

Tonight was kill my abs interval training with;

 

Planks

Pilates Bug

Bicycle

Mountain Climbers

Crunches

 

in five sets - about 25 mins in all. Now - more food and water.

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Hey Zach! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! Hope you'll stick around the forum and continue to post and be a valuable member of this online community!

 

And congratulations on your amazing weight loss this past month!

 

All the best,

Karen

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oops - forgot my Saturday journal - Rest day!

 

Got a little lax with my fat cals and total calories.

 

Meal totals: 2338 84.0g 293.4g 94.6g

cals/fat/carb/protein

 

Alcoholic beverage, beer, regular, all (1 can)

1 serving of 1 can (356g) 153 0g 12.6g 1.6g

 

Gardein Chick'n Filets

1 serving of 2 filets (100g) 150 6g 6g 19g

 

Earth Balance Buttery Sticks

2 servings of 1 tbsp 200 22g 0g 0g

 

Ezekiel Bread-plain

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

 

Good N Natural Bar Chocolate

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

 

Peanut butter and Jelly on Wheat

0.25 servings of 1 90 5g 14g 3.8g

 

Grapefruit

1 serving of 1 cup 96 0.3g 22.7g 1.2g

 

basic chocolate vegan cupcake MGS

1 serving of 1 153 6.7g 21.5g 1.9g

 

Cranberry Almond Bar

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

 

Vegan Low Fat Cornbread

3 servings of 1slice 327 13.6g 49.1g 4.5g

 

Vegan Chilli

3 servings of 1 cup 549 11.5g 81.4g 34.6g

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Food so far

 

Cal. Fat Carb. Prot.

Meal totals: 1630 51.2g 230.7g 68.4g

Brown Rice

1.5 servings of 1/2 cup 162 1.3g 33.6g 3.8g

 

Emilys Veggie Tofu Stir Fry

1 serving of 1.5 cups 150 5g 12.5g 15.5g

 

Good N Natural Bar Chocolate

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

 

My Vegan Cornbread

2 servings of 1 piece 266 5.0g 49.6g 6.9g

 

Vegan Chilli

2 servings of 1 cup 366 7.7g 54.3g 23.1g

 

Grapefruit

1 serving of 1 cup 96 0.3g 22.7g 1.2g

 

Ezekiel Bread-plain

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

 

Earth Balance Buttery Sticks

2 servings of 1 tbsp 200 22g 0g 0g

 

The earth balance really throws off my fat intake - nuff o that.

 

Exercise - Pre-breakfast Tabata intervals for about 15 minutes Plus 2.67 miles pushing 80+ lbs of kid in stroller. It took a long time and I was slow, but hey, its a variation.

 

Now for more protein.

 

*edit* ok - didnt feel like I had done enough today, so I did 2 sets of 100 crunches. Always give a little more.

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LOL @Kareno...

 

oy..super busy Yesterday I...

 

ate;

 

Cal. Fat Carb. Prot.

1597.7 33.0g 252.7g 78.5g

 

I finished the day with banana/almond milk/protein powder shake to round off the calories

 

Koala Crisp

1.66 servings of 2/3 cup 199 0.8g 43.2g 3.3g

 

My Vegan Cornbread

1 serving of 1 piece 133 2.5g 24.8g 3.4g

 

Vegan Chilli

1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

 

Good N Natural Bar Chocolate

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

 

Mixed Berries

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

 

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

 

MLO Brown Rice Protein

2 servings of 2 Tbsp 220 0g 24g 30g

 

Original Pure Almond Milk

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

 

at the gym..Chest and Tris

 

Bench Press

90x10 for warm up

160x10

170x8

180x6

170x8

 

Incline Press (Machine)

60x10X4 sets

 

Dumbell Flyes

30X0X4

 

close grip bench press

70x10x4 sets

 

tricep pull downs - machine

50x10x4 sets

 

triceps extension

35X0X4

 

Running - 30 minutes in the evening

 

Today's food so far

 

Cal. Fat Carb. Prot.

Meal totals: 1763.5 49.9g 255.7g 83.2g

 

Broccoli

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

 

Vegan Chilli

1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

 

Brown Rice

3 servings of 1/2 cup 324 2.6g 67.2g 7.6g

 

Emilys Veggie Tofu Stir Fry

1 serving of 1.5 cups 150 5g 12.5g 15.5g

 

Apple

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

 

Good N Natural Bar Chocolate

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

 

I had to be up super early today so I didnt get too creative with food.

 

Back and Bis today

 

Hammer Curl 25x10

Concentration curl 25X10

incline curl 25X10

 

in supersetsX3

 

bent over row 20x10

one arm dumbell row 20x10

deadlift 40x10

 

in supersetx3

 

lat pull down 90x10x4

 

10 mins on elliptical

10 additional mins of running with kids on stroller

going to finish up with some additional lifting tonight using patio pavers.

 

weight yesterday was 173.5 - today 174.5 still better than 176 i was at, but not sure whats up with the yoyo i usually dont do that.

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Very rough week.

 

Food today;

Cal. Fat Carb. Prot.

Meal totals: 1884.5 58.3g 230.5g 83.8g

Gardein Chick'n Filets

1 serving of 2 filets (100g) 150 6g 6g 19g

 

Vegan Chilli

1.5 servings of 1 cup 274 5.7g 40.7g 17.3g

 

Mixed Fruit

2 servings of 1 cup 130 0.5g 32g 2g

 

Apple

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

 

Good N Natural Bar Chocolate

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

 

Olive Oil

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

 

Roasted Vegetable Salad Full No Dressing

0.5 servings of 1 salad 297 3g 24g 5.5g

 

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

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

 

Whole Wheat Bread

2 servings of 1 slice 138 1.9g 23.1g 7.3g

 

Workout today - no cardio I am having some pain in my lower left shin, but only on walking or running.

Shoulders - Front raises, lateral raises, military press in supersets, shoulder rotations, alternating dumbell punches.

 

Yesterday's food

 

Cal. Fat Carb. Prot.

Meal totals: 2052 51.8g 292.8g 87.1g

 

Mixed Fruit

2 servings of 1 cup 130 0.5g 32g 2g

 

Alcoholic beverage, beer, regular, all (1 can)

1 serving of 1 can (356g) 153 0g 12.6g 1.6g

 

Whole Wheat Bread

2 servings of 1 slice 138 1.9g 23.1g 7.3g

 

Vega Sport Performance Protein-Vanilla

1 serving of 1 scoop 27g 110 1g 5g 20g

 

Original Pure Almond Milk

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

 

Koala Crisp

1 serving of 2/3 cup 120 0.5g 26g 2g

 

Seitan Jerky Teriyaki

1 serving of 1 package 99 3g 7g 11g

 

chick pea curry with rice

1 serving of 1.5 cups 380 5.8g 72.6g 9.5g

 

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

 

Good N Natural Bar Chocolate

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

 

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

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

 

Ran 30 minutes pre-breakfast

Legs

Squats

Leg extension

Leg Curls

Calf Raises

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Weight up, but leg is feeling better. 174.5 not good.

 

Food

 

(Fat is a little overstated)

 

Cal. Fat Carb. Prot.

Meal totals: 1737 63.7g 254.1g 94.4g

 

Original Pure Almond Milk

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

 

Vegan Burger

2 servings of 1 burger 200 2g 16g 38g

 

Koala Crisp

2 servings of 2/3 cup 240 1g 52g 4g

 

Banana

1 serving of 1 Medium 100 0g 29g 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

 

Whole Wheat Peanut Butter and Jelly

2 servings of 1 sandwich 606 40g 74g 30g

 

Good N Natural Bar Chocolate

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

 

Didnt run today - so I put in 30 mins on the bike and an additional 20 minutes on abs circuit training tonight.

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Thanks Kareno - actually Im dealing with an injury. I can still lift, but cardio is hard. Its the weirdest thing. Im find just standing, but the more I walk, the more the shin muscle of my left leg hurts, it gets so tight, its hard as a rock. I love to run and this is really disappointing.

 

Macros;

 

1621 Calories

43.3g of Fat

47.2g of Protein

274.2g of Carbs

 

 

Lifted - legs

 

Squats - smith machine 1 set (10 reps) at 90lbs for warm up/form, 1 set at 160, 3 sets at 210

calf raises - 4 sets of 90lbs*20

leg extension - right leg only 130lbs *10*4 sets

leg curl - 4 sets of 10 at 130lbs

 

about 10 mins total on bike for warm up/cool down

 

General good news/bad news - weight yesterday 172.5! today 174.5! I didnt track what I ate, but I bet is was the vegan meatloaf LOL...

Other good news, finally strong enough to do a couple of pull-ups! so awesome for me. I really want to build this up some.

 

More belly/handles to work on

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1611 Calories

38.0g of Fat

55.2g of Protein

274.6g of Carbs

 

Macros so far.

 

still frustrated by this injury. 20+ on the elliptical, plus weighted crunches, side crunches, weighted, and back extensions - 3 sets each

 

tonight I did another 15+ minutes of abs circuit training.

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  • 2 weeks later...

Ok - I've hurt my leg which made me take two weeks off running. I hurt my shoulder (not badly) and puked half of last week. But.....

 

I got my prize pack from Robert and team! Yay...

 

My leg and shoulder got better and I got some new runners! Yay...

 

To get back in the swing of things - here are my macros for today..

 

2089 calories

124g protein

52g fat

323g carb

 

Workout was a decent chest and tri's

including

 

BP - smith machine - 4 sets of 10

inclined press machine - 4 sets of 10

inclined db flyes - 4 sets of 10

 

plus close grip BP - 4 sets of 10

tricep kick backs and pull downs - both 4 sets of 10

 

Need more veg and more water, but my body is feeling much better.

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Food for today;

 

 

Cal. Fat Carb. Prot.

Meal totals: 2012.3 50.1g 336.9g 82.9g

 

The Ultimate Protein Supplement

1 serving of 2 heaping Tbsp 83 0.7g 3.9g 15.4g

 

Original Pure Almond Milk

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

 

Blueberries

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

 

Coke 20 fl oz

0.5 servings of 1 bottle 120 0g 32.5g 0g

 

Lettuce Salad

1 serving of 3/4 cup 25 0g 4g 1g

 

Veggies Lover's Thin Crust no cheese

3 servings of 1 slice 450 12g 75g 18g

 

Original Pure Almond Milk

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

 

Low Fat Vegan Burrito Bol (Double Black Beans and Lettuce)

0.75 servings of 1 bowl 356 5.3g 66g 15g

 

Blue Dorset Cereal

1 serving of 80g 284 7.4g 58.1g 9.9g

 

Cranberry Almond Bar

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

 

Exercise - was only able to grab 2 miles on the treadmill.

Will try and get some core exercise as well.

 

(Friday journal)

 

Bummed (sort of) weight was at 168, didnt track calories well thurs/fri and weighed in at 172 today.

 

Choosing now that exercise and diet will win.

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I'm sorry about your injury. But I see you're still being consistient, as your body allows with the injury. That's awesome. Keep up the great work!

 

Try not to be overly obsessed with the scale. While it is a great tool, it doesn't give you a complete picture. Have you taken progress photos recently? Those will tell you more than the scale will. So will body measurements and how your clothes fit. It's your body comp (% lean mass vs % body fat) that matters. The scale sometimes will stay around the same weight, even though your body comp is changing.

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  • 2 weeks later...

Hey Zach! Hope you're doing well and hanging in there! I know how frustrating the scale can be. Mine hasn't budged one bit in the 2.5 months I've been at it, but I am consistently getting compliments from people, so I guess things are changing, even if the scale isn't. Hopefully, you're experiencing something similar! Have a great day, Zach!

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  • 8 months later...

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