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Default j1r's Diet & Workout Log - 05-02-2010, 01:42 PM

I'm starting a new log. I'm determined to start working out, focusing on diet, and doing a log. I didn't work out yesterday but I did log what I ate. It's definitely not what I need to eat but I tried to stay on the healthy side.

May 1, 2010 - Diet
Breakfast
Powerade Zero
Eggs with cheese
Pancakes with Syrup
Fruit

Lunch
Hotdogs with Ketchup

Dinner
Sub (Cheese, Pepperoni, Ham, Turkey)
Powerade Zero

Blizzard

What does a sample diet look like? Could someone give me a link to one?
How do you force yourself to eat as much as you need to?
What is your hungry all the time?

Also, how much water should I be drinking?

I'm going to start adding tuna to my diet for protein.
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Default 05-02-2010, 03:09 PM

Dude! You're diet is a wreck! Honestly...but I mean no disrespect. An example of mine, but not stating quantities as it depends on your maintenance requirements and whether you are cutting or bulking. Here it is:

Meal 1: Eggs (minus some yolks, but not all) + Ezekiel Bread + *Natty PB or Smart Balance PB
Meal 2: Whole Oatmeal plain with *PB mixed in
Meal 3: Lean source of meat, varies from fish to lean beef, + sweet potato + nuts
Meal 4: Protein shake (**mixed in water) + Slice of Ezekiel bread + *PB
Meal 5: Lean source of meat, varies from fish (salmon or tuna) to lean beef (usually lean steak) + mixed veggies + brown rice or sweet potato
Meal 6: Protein shake (**mixed in water) with *PB or nuts

I realize Ezekiel bread may be hard to find, so get 100% WHOLE WHEAT and you'll be making improvements. *You can mix your protein in skim milk too. Depends on how much you are trying to cut.

A blizzard? No! At least not daily or more than once a week. But even on your cheat meals it's better to cheat with carbs imo than it is with fats...so that rules out icecream and it's cousins.
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Default 05-03-2010, 05:54 PM

Thanks Rick for the help! I'll put it to good use.

I know that white bread isn't the best for you but is it okay to eat in your diet? Personally, I can't stand the taste of wheat bread.

What would you recommend that I use for my protein shake?
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Default 05-03-2010, 10:00 PM

Do I remember right that you are wanting to lean down a bit as well as build some muscle? If so, nix the white bread. Seriously. Whole wheat is not bad at all imo. In fact I like it and my 2 picky kids both like it. Not sure why anyone would have much trouble with that for all the other ill-tasting stuff we put in our bodies

Stick with 100% whey protein for a cleaner protein. This is a good protein:
http://www.illpumpyouup.com/american-sports-nutrition/ (in 3lbs or 10lbs)
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Default 05-04-2010, 04:32 PM

May 3, 2010 - Workout
Biceps & Triceps
One-at-a-Time Biceps Curls - 3 x 15
Two Arms Triceps Extension - 3 x 15
Alternate Biceps Curl - 3 x 15
One-Arm Triceps Extension - 3 x 15
Inner-Biceps Curl - 1 x 15
(uncomfortable & cracking noises)
Seated Triceps Extension - 3 x 15
Hammer Curl - 3 x 15
Triceps Bench Press - 3 x 15


Quote:
Originally Posted by RickB View Post
Do I remember right that you are wanting to lean down a bit as well as build some muscle?
Yeah, that's about right.

Quote:
Originally Posted by RickB View Post
...so, nix the white bread. Seriously. Whole wheat is not bad at all imo. In fact I like it and my 2 picky kids both like it. Not sure why anyone would have much trouble with that for all the other ill-tasting stuff we put in our bodies
I'll cut white bread out of my diet and only eat wheat.

Quote:
Originally Posted by RickB View Post
Stick with 100% whey protein for a cleaner protein. This is a good protein:
http://www.illpumpyouup.com/american-sports-nutrition/ (in 3lbs or 10lbs)
Thanks!
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Default 05-23-2010, 12:15 PM

Starting back up tomorrow.
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Default 05-24-2010, 09:52 AM

Good deal.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 05-24-2010, 01:11 PM

Keep us posted!
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Default 05-24-2010, 06:43 PM

Whats up j1
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Default 05-25-2010, 10:01 PM

Thanks guys for keeping me accountable. I really appreciate it. I'm going to work out tonight before I hit the sack. That brings me to a question: When do you recommend you work out? In the morning, middle of the day, or in the evening.

I think the biggest thing for me is my busy schedule. I have the determination and drive to do anything. I didn't drink pop for 2 years because I was training for Cross Country. I have a strong will power, I just need to incorporate working out and diet into the crazy little thing I call life.

I'll post my workout tomorrow. Thanks so much guys!
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Default 05-26-2010, 09:38 PM

When should you workout? When you can! If you have many options....find out what works best for you. Some people prefer early morning. Me...NO WAY! I do best @ 11:30-ish. Just find what you like. It's not going to make much diff.

Just hammer away when you can!
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Default 05-26-2010, 09:53 PM

Ditto, just get in there j1r. Its not that hard to find an hour of time a day....turn the tv off =v
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Default 06-01-2010, 10:09 AM

Thanks guys! Dedication is key!

May 31, 2010 - Workout
Biceps & Triceps
One-at-a-Time Biceps Curls - 3 x 15
Two Arms Tricep Extension - 3 x 15
Alternate Biceps Curl - 3 x 15
One Arm Tricep Extension - 3 x 15
Inner-Biceps Curl 3 x 15
Seated Triceps Extensions - 3 x 15
Triceps Bench Press - 3 x 15

May 31, 2010 - Diet
Peanut Butter Crackers
Cheerios with Milk
Watermelon
Deviled Eggs
Taco Salad Dip and Tortilla Chips
Hot Dogs
Milk

I took some pictures on my phone but I have to figure out how to upload them.

I also recommended a friend to join the forum. We'll see if he does.

Today will be my chest day.

Thanks guys for all of your help!
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Default 06-01-2010, 01:29 PM

again diet looks bad, but everything else sounds good j1r
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Default 06-02-2010, 10:35 AM

Quote:
Originally Posted by onetiredkris View Post
again diet looks bad, but everything else sounds good j1r
Thanks man. Could you give me specifics on what I need to change about my diet?
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Default 06-02-2010, 10:46 AM

June 1, 2010 -Workout
Chest
Bench Press (Neutral Grip) - 3 x 15
Bench Press - 3 x 15
Lying Fly - 3 x 15
Straight-Arm Pullover - 3 x 15
Bent-Arm Pullover - 3 x 15
Bench Press - 3 x 15

I couldn't work my chest as much as I wanted to because my biceps and triceps were sore from the previous days workout. I think for next week I'm going to change chest day to not being after biceps and triceps day. Usually I love working my chest but it was just a downer not being able to do all that I could do.

Diet - June 1, 2010
Breakfast
Frosted Mini Wheats with 2% milk
Lunch
Taco Salad Dip with Tortilla Chips
Diet Snapple Raspberry Tea
Snack
3 Beef Hotdogs with Buns and Ketchup
2 glasses of milk
Dinner
Smoked Sausage
Perogies
Snack
Frosted Mini Wheats with 2% milk
Peanuts

I hate the fact that I'm always hungry all the time.

I got some whey protein powder yesterday so I'm adding that to my diet today. Pretty good stuff.
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Default 06-02-2010, 12:53 PM

Breakfast
Frosted Mini Wheats with 2% milk (Decent, but a simple egg breafast would help you build more lean muscle

Lunch
Taco Salad Dip with Tortilla Chips(Again no protein in this meal, im pretty sure there is some kind of fatty salad dressing in there
Diet Snapple Raspberry Tea (just drink water man)

Snack
3 Beef Hotdogs with Buns and Ketchup(BOOM! 3 hotdogs = ~45 grams of fat!!! and you called it a snack)
2 glasses of milk (milk is nothing but fattening when drank in such large quantities)

Dinner
Smoked Sausage (Again nothing but processed food fat)
Perogies

Snack
Frosted Mini Wheats with 2% milk (these carbs are going straight to fat stores when you eat them right before bed)
Peanuts


You NEED to eat lean meats. Tuna sandwiches (with lowfat mayo), sliced meat sandwiches, fish fillets , chicken breasts, ect ect
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Default 06-02-2010, 01:50 PM

Good call Kris. Yeah, Jr, your diet needs some tuning. Follow Kris advice and this will help a ton!
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Default 06-03-2010, 11:50 AM

Thanks guys for your advice on my diet. I'll take that into consideration tomorrow as I eat.

June 2, 2010 - Workout
Legs
Squat - 3 x 15
Reverse Lunge - 3 x 15
Stationary Lunge - 3 x 15
Side Lunge - 3 x 15
Dumbbell Swing Through - 3 x 15
Toe Raise - 3 x 15
Squat - 3 x 15
15 lb dumbells; 10 sec rest between sets

What's the proper form for a squat? I was having lower back pain while doing my workout and was wondering if it was because I had the form wrong.

June 2, 2010 - Diet
Breakfast
Protein Shake
Frosted Mini Wheats with 2% milk
Lunch
2 Beef Hotdogs with Buns and Ketchup
Glass of Milk
Dinner
Glass of milk
Macaroni and Cheese
Watermelon
Snack
Frosted Mini Wheats with 2% milk
Peanuts
Protein Shake
My diet is an epic fail!
When is a good time to take the protein shakes? Should I add it to water or milk. I've been adding it to milk.

Also, I just feel so sick and not myself. I'm sore from all of the workouts that I've done this week: Biceps/Triceps, Chest, and Legs. I'm also hungry all the time. I think that tweaking my diet will help more with that. I feel dehydrated all the time too. Should I not workout today and let my body recover?
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Default 06-03-2010, 01:58 PM

If your feeling beat down then yeah take a day off.


I would cool it on the milk man, counting cups and making shakes with it then your taking in 4 glasses and that's not including the cereal...

Heres the epic fail: you have ZERO meat products, ZERO vegetables, and im going to guess ZERO water.... so yeah of course your going to be sore because you have no protien(meat) to rebuild musce, and the answer to feeling dehydrated is an easy one : DRINK WATER =x haha.

Seriously your homework is:
-to go buy some meat products (eggs,sliced meat for sandwiches, tuna, chicken, fish, somethingdamnit)
- go buy a big gallon of water container and make sure you drink the whole thing in a day, fill it up before bed then repeat the next day....
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