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Reload this Page j1r's Diet & Workout Log
Teen Bodybuilding Forum dedicated to teen bodybuilders. Get the foundation right and discuss issues related to young bodybuilders and how to get started the right way.

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Default 06-10-2010, 01:00 PM

Wednesday June 9th - Diet
Breakfast
Protein Shake (mixed with water)
Cinnamon Swirl Instant Oatmeal
Lunch
Tuna Fish with Light Mayo
Snack
Honey Roasted Peanuts
Dinner
Baked Breaded Chicken Breasts with Ketchup
Snack
Honey Roasted Peanuts
Protein Shake (mixed with water)

I bettered my diet today by changing the cinnamon swirl instant oatmeal to instant oats. That has no sugar added. I also have wheat bread today. I was out yesterday. That's why I only had tuna fish and mayo and needed the peanuts for a snack. I know that the baked breaded chicken breast wasn't the best thing for me to eat yesterday but I bought just plain chicken breast and can have those for dinner tonight. I think my diet is really turning around and looking good.

Wednesday June 9th - Workout
Biceps/Triceps
One-At-A-Time Biceps Curls - 3 x 15
Two Arm Triceps Extension - 3 x 15
Alternate Biceps Curls - 3 x 15
Oe Arm Triceps Extension - 3 x 15
Seated Inner Biceps Curl - 3 x 15
Seated Triceps Extensions - 3 x 15
Triceps Bench Press - 3 x 15

I really pushed myself with this workout and ripped the muscle that I needed to. I learned through this workout to put everything out there and give every workout your all. Being tired after a workout is okay because you know you've done something worthwhile and you should be proud of yourself for doing that. Workout with no regrets.
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Default 06-10-2010, 01:13 PM

You are making good improvements, but let me stress this.

Getting a good balance of things will really help. Ask yourself if you are getting proteins, good fats, and good carbs in each serving.

Breakfast
Protein Shake (mixed with water)
Cinnamon Swirl Instant Oatmeal
^^There is no source of fat here. Throw a tablespoon of natural or Smart Balance PB in either your shake or your oatmeal.
Lunch
Tuna Fish with Light Mayo
Tuna covers you on good fats and protein, but you have no carb source. How about a slice of Whole Wheat bread with it.
Snack
Honey Roasted Peanuts
Protein and Fats covered by the nuts, but again....no carbs here. A slice of Whole Wheat bread maybe
Dinner
Baked Breaded Chicken Breasts with Ketchup
Chicken covers your protein and the breaded part gives you carbs (not the best source...but they are there)....you still lack good fats. Add a 1/4-1/2 cup of nuts.
Snack
Honey Roasted Peanuts
Protein Shake (mixed with water)

If this is before you go to bed, I wouldn't suggest changing anything here really. Cutting the carb source before bed is okay and some might recommend it.


All in all though, it has improved. Keep tweaking it and it will help a good bit and keep up the good work!
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Default 06-10-2010, 01:24 PM

Thanks for your insight and encouragement Rick! I'll keep working on my diet.
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Default 06-11-2010, 04:41 PM

Thursday June 10 - Diet
Breakfast
Protein Shake (mixed with water)
Instant Oats (without sugar added)
Lunch
Tuna Fish Sandwich on Wheat Bread with Light Mayo
Snack
Honey Roasted Peanuts
Wheat Bread with Strawberry Jam
Dinner
Chicken Breast (seasoned with Italian Dressing) and Tomato Sauce
Honey Roasted Peanuts

I was going to ask if the strawberry jam was okay on the wheat bread but it was answered that it's not on another thread. Rick, could you suggest something to put on the wheat bread?

I didn't work out because I fell asleep. I've been hardcore with my diet and work out today. Tomorrow's my graduation party so I don't know how good my diet will be. I'm planning on only having Taco Salad Dip on top of what I usually have for my diet. We'll see if that happens.
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Default 06-11-2010, 05:05 PM

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Originally Posted by j1r!!! View Post
I was going to ask if the strawberry jam was okay on the wheat bread but it was answered that it's not on another thread. almighty onetiredkris, could you please suggest something to put on the wheat bread?
dead animals, need to eat more dead animals!
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Default 06-11-2010, 06:58 PM

LOL! Yep, dead animals are good! So is Natural or Smart Balance PB
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Default 06-11-2010, 09:30 PM

Dead animals it is!
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Default 06-12-2010, 10:01 PM

Friday June 11th - Diet
Breakfast
Protein Shake with Peanut Butter (mixed with water)
Instant Oats Oatmeal
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Honey Roasted Peanuts
Dinner
2 Turkey Sandwiches on Wheat Bread
Snack
Protein Shake (mixed with water)

It's not the best when it comes to my diet. I'm going to do better tomorrow. Today was my graduation party so I let myself eat a little and didn't log anything.

Friday June 11th - Workout
Legs
Squats - 3 x 15
Reverse Lunges - 3 x 15
Stationary Lunges - 3 x 15
Side Lunge - 3 x 15
Dumbbell Swing Through - 3 x 15
Toe Raise - 3 x 15
One Legged Toe Raise - 3 x 15
Seated One Legged Toe Raise - 3 x 15

~ 15 lb dumbbells; 10 seconds rest between sets ~
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Default 06-13-2010, 03:56 PM

I have nothing to post for Saturday (June 11) because I had my graduation party and had to eat at my own graduation party. I also didn't workout because I didn't want to workout and not have enough protein to rebuild the muscle that I ripped while working out because my diet consisted of graduation food.
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Default 06-14-2010, 07:30 AM

YOUR REALLY GETTING IT DOWN THERE J1r. GOOD JOB!
THAT'S ONE THING I'VE NOTICE FROM THESE GUYS; IF YOU SHOW THAT YOUR TRYING THEY'LL ENCOURAGE AND OFFER GREAT ADVICE. I'VE BEEN READING YOUR THREADS AND YOUR DOING A GOOD JOB. KEEP IT GOING.
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Default 06-14-2010, 06:58 PM

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Originally Posted by PAPAW View Post
YOUR REALLY GETTING IT DOWN THERE J1r. GOOD JOB!
THAT'S ONE THING I'VE NOTICE FROM THESE GUYS; IF YOU SHOW THAT YOUR TRYING THEY'LL ENCOURAGE AND OFFER GREAT ADVICE. I'VE BEEN READING YOUR THREADS AND YOUR DOING A GOOD JOB. KEEP IT GOING.
Thanks Papaw! I appreciate it.

One thing that I regret is not being serious about my workout and diet when I first joined this forum. I was such a poser and was only there to encourage everyone else but I wasn't doing the work myself. Now I'm dedicated to it and have some good motivation and encouragement to back me up. I could be bigger than I am right now if I would have applied myself when I joined this forum.
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Default 06-14-2010, 07:02 PM

I didn't log anything yesterday. My first meal was lunch. I'm getting back on track after eating at my graduation party. I will have a diet and workout log up tomorrow. Today's diet is going okay but it could be better. I didn't have time to make my protein shake this morning with peanut butter so I only had a bowl of oatmeal but everything else looks good.
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Default 06-14-2010, 08:46 PM

Keep it up j1r, you have been making some great changes. All you need to do now is NOT STOP!!!
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Default 06-15-2010, 06:02 PM

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Originally Posted by onetiredkris View Post
Keep it up j1r, you have been making some great changes. All you need to do now is NOT STOP!!!
You're right. I totally agree. Thanks man!
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Default 06-15-2010, 06:10 PM

Diet - Monday June 14
Breakfast
Instant Oats Oatmeal
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Dinner
Honey Roasted Peanuts
Turkey Sandwich on Wheat Bread

My diet could be better and today's diet is better than Monday's. I need to now focus on having 6 meals now since I know what to eat. I don't think I'll ever get in a snack in between breakfast and lunch because I always have my breakfast around 9 or 10 in the morning. If I had to wake up earlier I would probably be able to. When you go to bed at 1am, you need the 7-8 hours of sleep so you wake up at 9 or 10 in the morning.

I didn't workout yesterday. I was really tired and fell asleep. I'm feeling good today so I'll probably have a workout to post for tomorrow.
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Default 06-16-2010, 01:51 PM

Diet - Tuesday June 15
Breakfast
Instant Oats
Protein Shake
Lunch
Grilled Chicken Salad
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Dinner
Honey Roasted Peanuts
Turkey Sandwich on Wheat Bread
Snack
Protein Shake with Peanut Butter

I forgot about the peanut butter with the protein shake in the morning but other than that I think it looks really good.

Workout - Tuesday June 15
Forearms
Palms-Up Wrist Curl - 3 x 15
One-Arm Palm-Up Wrist Curl - 3 x 15
Palms-Down Wrist Curl - 3 x 15
One-Arm Palm-Down Wrist Curl - 3 x 15

This workout was too easy to just do for one day. Does anyone have any suggestions on another day that I could add this to? Any suggestions about my workout at all?
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Default 06-16-2010, 02:18 PM

Good stuff j1r! You are doing some much improved stuff! Kudos to you!
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Default 06-16-2010, 02:20 PM

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Good stuff j1r! You are doing some much improved stuff! Kudos to you!
Thanks Rick!
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Default 06-16-2010, 06:04 PM

What does your training schedule look like j1r? I would not reccomend having a day for forearms only.


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

"Doubt me, hate me, you're the inspiration I need" - HateBreed
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Default 06-16-2010, 10:43 PM

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What does your training schedule look like j1r? I would not reccomend having a day for forearms only.
Good catch Matt! I was fixated on the food!
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