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reflect

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  1. Stats 9-30-07 ----------------- Body Weight 185 lbs Body Fat Percentage 17% BMI 24.07 Lean Weight 153 lbs Body Fat 31 lbs
  2. I have a rice and fruit smoothie in the morning. I mix soy, spirulina and sea vegetable powder in the evening. I have kale and other greens in salads. I haven't tried blending them before. I can't tolerate hemp protein. I would probably get sick.
  3. Hi Lotus, I have been using Nutribiotic Brown Rice Protein. I have been thinking of getting pea protein instead of rice. I would have to mail order it. I am studying Kinesiology as a goal for a career in fitness. I work at a University gym as an attendant.
  4. I am having smoothies now with soy or rice protein powder, nuts, vegetables and fruits. Mostly just vegan protein powder and fruits. Having blended raw foods has increased my energy. My 3 mile run has gone from trying to get done in under 30 minutes to under 27 minutes. Stats 3/3/2007 Bodyweight 189 Bodyfat % 17.76% Lean Mass 155.44 Bodyfat 33.56 Goal weight 180 Goal Bodyfat 10%
  5. I just eat when I am hungry. I try to keep it about 2000-3000 calories a day. My caloric energy expenditure is from about 900 to 2000 calories per day. Bodyweight 188 pounds
  6. Sometimes, I eat a lot before going to sleep, so i dont wake up at 3am feeling hungry. Sun 10-1 protein 165 calories 3197 carbs 388 Mon 10-2 protein 122 calories 2240 carbs 278 Tues 10-3 protein 111 calories 2166 carbs 284 Wed 10-4 protein 124 calories 2595 carbs 321 Thu 10-5 protein 135 calories 2770 carbs 318 Fri 10-6 protein 171 calories 3440 carbs 435 Sat 10-7 protein 164 calories 2580 carbs 329 Sun 10-8 protein 144 calories 3109 carbs 373 Mon 10-9 protein 161 calories 3117 carbs 369 Tues 10-10 protein 140 calories 2700 carbs 289 Wed 10-11 protein 118 calories 1974 carbs 195 Thu 10-12 protein 125 calories 2368 carbs 193 Fri 10-13 protein 119 calories 2007 carbs 320 Sat 10-14 protein 179 calories 3951 carbs 435 Sun 10-15 protein 110 calories 2035 carbs 229 Sun 10-16 protein 220 calories 4026 carbs 463
  7. I am just learning this. I wanted to track my calories years ago and didnt have a program on PC for it. Now I have Diet Power. I checked out another program called FitDay. I wonder, if on some days, if i really ate a lot I could go over 3000 calories. Other days I am not hungry and around 9pm am still at 1500 and decide to eat around midnight. Sunday 2000 calories 290 carbs 106 protein Monday 1700 calories 210 carbs 70 protein Tuesday 2200 calories 240 carbs 125 protein Wednesday 2100 calories 220 carbs 80 protein Thursday 2100 calories 290 carbs 80 protein Friday 1800 calories 260 carbs 80 protein bodyweight 196 pds
  8. Hi, I just started tracking my calories and protein on a program called Diet Power. My goals are to lose about 20 pds of fat and put on muscle. Sunday 2600 calories 400 carbs 110 protein Monday 2500 calories 233 carbs 110 protein Tuesday 2800 calories 300 carbs 100 protein Wednesday 1700 calories 250 carbs 65 protein Thursday 1700 calories 190 carbs 65 protein Friday 2900 calories 370 carbs 155 protein weight 197 pds So far, I learned I have to maintain about 2000 calories for BMR and then about 3000 calories total for exercise expenditure. I gained 1 pound last thursday for expending about 2000-2500 calories being active for 7 hours and my system stored some fat from the 1700 calories I ate.
  9. 8-14-06 Mon --------------- DB Incline Press 50s x19, 55s x13, 55s x 11, 45s x8 Tri Cep Cable Isolation #5 x15, #5 x15, #5 x14, #5 x11 Decline Bench 135 x14, 135 x12, 135 x10 Front Leaning Cable Cross #9 x30, #11 x16, #11 x15, #11 x14 U Bar Ext 60 x14, 60 x13, 60 x10, 60 x7 Rotator Cuff #4 x20, #5 x14, #5 x10, #3 x18 Cardio 3 miles in 29.30 450 calories 20 min Abs 8-16-06 Wed ---------------- 20 min interval run distance 2.2 miles 5-9mph in 4 cycles 325 calories expended 15 min Abs 8-17-06 Thur ---------------- Peck Deck 132 x29, 144 x20, 156 x15, 156 x14 intensity 9, 10, 10, 10 Front Cable Raise #3 x20, #4 x15, #4 x13, #4 x12 intensity 8, 10, 10, 10 Shrugs 135 x23, 155 x16, 155 x15, 155 x10 intensity 8, 9, 8, 9 Lat Raise and Squats 15s x15, 20s x13, 20s x12, 20s x15 intensity 8, 9, 9, 8 DB Bench Press 50s x20, 55s x9, 50s x12, 50s x7 intensity 9, 9, 10, 9 Overhead DB Extension 30 x20, 35 x20, 40 x15, 40 x14 intensity 6, 9, 9, 10 2 hours of aerobics about 1000 calories expended 8-18-06 Fri -------------- Alt Dumbells 25s x18, 25s 15, 30s x7, 25s x13 intensity 8, 8, 7, 8 Seated Rows #7 x30, #9 x26, #10 x18, #11 x12 + 2 spots intensity 5, 7, 8, 9 DB Pullover 45s x25, 50s x20, 55s x16 intensity 7, 8, 8 Pullups #10 x18, #10 x15, #10 x10, #10 x12 intensity 8, 7, 7, 7 I didnt eat enough calories on thursday and my system stored 1 pound of fat. weight 197 pds
  10. 8-7-06 Mon ------------- Decline Bench 135 x19, 145 x15, 145 x10 DB Incline Press 55s x10, 45s x20, 50s x12 Reverse Rotator Cuff #3 x15, #4 x11, #3 x11, #2 x16 Sideways Cable Arm Tricep Extension #4 x20, #5 x20, #6 x11, #5 x13 Cable Cross - leaning #8 x20, #10 x26, #11 x14, #8 x24 Rotator Cuff #3 x25, #4 x17, #5 x10 DB Bench Press 50s x9, 45s x12, 40s x10 Cardio 3 miles in 29.50 445 calories expended 15 min Abs weight 196 pds 8-8-06 Tues -------------- Alt Dumbell Curl 20s x20, 25s x20, 35s x6, 30s x10 Seated Rows #6 x25, #8 x20, #9 x17 Barbell Rows 115 x20, 125 x16, 125 x14 Leg Press 270 x20, 360 x16, 360 x16 8-9-06 Wed -------------- Cardio 60 min spin class 10 min Abs weight 195.5 8-10-06 Thurs ---------------- Peck Deck 132 x26, 144 x16, 156 x17, 168 x14 Front Cable Raise #3 x15, #4 x14, #4 x13, #5 x10, #5 x9 Shrugs 135 x20, 155 x16, 155 x14, 155 x14 Lat Raise 15s x17, 20s x14, 20s x11 Tri Cep Pushdown #7 x18, #8 x14, #8 x14, #8 x14 weight 196.5 8-11-06 Fri ------------- Lat Pulldown #8 x25, #9 x15, #9 x16, #10 x10 Lunges 15s x16, 20s x16, 25s x14, 30s x14 Deadlift - stiff DB 60s x15, 60s x15, 65s x15 Preacher Curls 50 x20, 55 x11, 55 x10, 50 x12 Reverse Curls 40 x20, 50 x12, 45 x11, 40x 6 +3 spots Cardio 3 miles in 34 mins 460 calories expended 15 min Abs weight 196 pds
  11. 7-31-06 Mon --------------- DB Incline Press 55s x17, 60s x12, 50s x12, 50s x9, 70s x4 + 3 spots Mil Press - stab ball 20s x15, 25s x8, 20s x9, 15s x14 + 3spots Tri Cep Ext - U Bar 50 x16, 60 x14, 70 x6, 60 x10 DB Bench 50s x14, 50s x8, 40s x12, 40s x10 + 3 spots Rotator Cuff - cable #3 x16, #4 x8, #3 x11, #3 x10 reverse #1 x20, #2 x10, #3 x5, #2 x14 Cardio 3 miles in 29 minutes 455 calories expended weight today 197 pounds 8-1-06 Tues -------------- Alt Dumbell 15s x40, 20s x20, 25s x15, 30s x6 + 3 spots Db walking Lunges 15s x16, 20s x14, 25s x12 Pullups #10 x17, #9 x10, backhand #13 x16, backhand #13 x12 EZ Curl 50 x13, 40 x17, 40 x10 Squats 95 x14, 95 x12 8-2-06 Wed -------------- weight before running 198 pds Cardio 5.13 miles in 1 hour 678 calories expended 8-3-06 Thurs --------------- Pushups 30, 20, 16, 10, 20 peck Deck 132 x20, 132 x18, 132 x15, 132 x17 Lat Raise 15s x20, 20s x15, 20s x15, 25s x8 Shrugs 35s x20, 50s x20, 65s x16, 65s x20 Tricep Pushdown rope #7 x16, #8 x12, #8 x10, #8 x15 15 min Abs rest 5-10 seconds 8-3-06 Fri ------------ Cardio Stairmaster 10 mins at level 10 134 calories expended 20 min spin class 10 min abs Preacher Curls 40 x35, 50 x18, 55 x10, 50 x14 Leg Press 270 x20, 320 x20, 360 x18, 410 x10 Lat Pulldown #7 x25, #8 x17, #9 x18, #10 x10 Barbell Rows 115 x18, 115 x17, 125 x10, 125 x7 Deadlift - stiff leg DB 60s x14, 60s x14, 60s x10 Reverse Curls 40 x18 Cardio 2 mile run in 21 minutes 300 calories expended post workout weight 198 pds 8-6-6 Sat ----------- short bike ride 15 min abs
  12. Hi, I have been lifting weights since summer 2000. I started with 4 sets of 10 reps of about 10-15 basic exercises. Then around 2003, I tried a list of exercises from Arnold Schwarzeneggers Encyclopedia of Bodybuilding. I started doing 10, 8, 6, 4 reps. In the last year, I did a 3 bodypart program per day, for 4 days a week that allows 48 hours recovery per bodypart. Right now, I am trying high rep from about 10-20. I have never trained high rep before. I am trying to improve muscular endurance and recruit more fibers. I am thinking of using my basic 4 day bodypart plan and just do whatever exercise I feel like that falls under part category. Then I would vary my exercises and also still get 48 hours rest between bodyparts. I try to keep my workouts under 1 hour. I have been working on cardio and abs lately to lose fat. I have gone from 205 pds down to 198 pds in about 5 weeks. My last few workouts I have tried raising my intensity. Stats bodyweight 198 pds bodyfat 21% height 6 1.5 age 38 Lean weight 155 pds bodyfat weight 42 pds To reach a bodyfat of 10% I would have to lose about 20 pounds of fat. Here is my program so far. ================ Day 1 ================ Chest DB Incline Presses, DB Bench Tri Ceps U Bar - French Press Delts Militarie presses, Rotator Cuff Cardio and ABs ================ Day 2 ================ Quads Squats, Lunges Back Chins, Seated Rows, Scap Retractions Biceps EZ Bar Curls, Alt Dumbell Curls ================ Day 3 - REST ================ Cardio and ABs ================ Day 4 ================ Chest Pushups, Peck Deck, Leaning Cable Cross Tri Ceps Pushdowns Delts Lateral Raises, Front Cable Raise, Shrugs ================ Day 5 ================ Quads Leg Presses Bi Ceps Scott Curls, Reverse Curls Back Lat Pulldown, Barbell Rows, Stiff Legged DB Deadlifts Cardio and ABs ================ Weekend Off ================
  13. Hi, I usually eat lentils, pinto, black, peanut butter, soy milk and sprouted tortillas (minus the yeast). I eat falafels and sometimes hummus. I have candida, so i am not sure about eating grains. I rode my bike yesterday and did 15 mins abs at home. I was reading doing football exercises is good for losing fat. Also there are raquetball courts at my gym.
  14. I am just assuming its low protein. I mean, I am concerned with not being very strong and having 22% bodyfat. Today I am coming to the conclusion, my diet is fairly good, my weight routine is allright and that my greatest obstacle is low motivation. I need to put way more spirit and effort into my workouts.
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