17 Year Old Cutting Journal

[tim_mcf]

Eggs are cheap, easy to prepare, and full of protein. I recommend you start your day with 4 or 5 egg whites and some toast. The milk and Yogurt isn't enough, you just came off of an 8 hour fast and you say yourself that you can't eat again until lunchtime, so breakfast is when you really need to pack in some food. Another good choice for breakfast would be a cup of oatmeal nuked in water, then add a cup of milk and a scoop of whey powder.

It would also be a good idea to make 3 or 4 hardboiled eggs to bring along and snack on in between classes in the morning. Another option is to get some protein drink singles...open a package, put it in a water bottle with 16 oz of water and chug it while walking to class. Eggs are cheaper, though - if you buy the big boxes of eggs, they come out to something like 15 cents an egg. The whites are almost pure protein.

Hydroxycut is a big waste of your money. You would be a lot better off putting the cash into FOOD.

[Wires]

2/6/06
Weight: 169lbs

7:15AM - 16 oz. whole milk + 6 oz yogurt + 1 multivitamin (443cal - 31g fat, 50g carbs, 22g protein)
12:15PM - 2 small pieces of grilled chicken that I took off of sandwiches (230 cal - 9g fat, 6g carbs, 30g protein)
4:15PM - Chicken breast fried in vegetable oil and a dab of thousand island dressing (250 calories, 35g protein, 10g fat, 5g carbs)
4:45PM - 1 cup of grapes (110cal - <0g fat, 29g carbs, 1g protein) + 16o oz. water
5:00PM - Workout
6:00PM - Creatine (300cal - 64g carbs, 10.5g creatine monohydrate)
7:25PM - 4 Pieces of Chicken Tenderloin w/ dab of thousand island dressing (240cal - 6g fat, 0g carbs, 48g protein)
9:00PM - 16 oz. whole milk (290cal - 16g fat, 22g carbs, 16g protein)

The totals today are: 1863 calories (right on the mark!) from 72g fat, 176g carbs, and 152g protein. Without the creatine, I would only have 112g of carbs. Should I nix the powder or what?

My leg workout tonight consisted of:

Squat - 295x6x3 (Ssome of you may have noticed, my reps for squats have gone way down while the weight has stayed the same because I realized I wasn't going down near as far enough, so right now, rather than going up in weight, I'm concentrating on getting parallel.)
Leg Press - 340x6x1, 360x6x1
45* Leg Press Calf Raises - 360x8x1, 360x7x1
Smith Machine Calf Raises - 270x8x1m 260x7x1
Leg Curls (this was suposed to be stiff leg dls, but I forgot): 70x5x2

Overall, today was a very productive workout. I just need to more quickly figure out what the maximum weight is thatI can lift between 4 and 6 reps. I love the Max-OT warmup routine though. The weight acclimation really seem to help.

[Wires]

2/7/06
Weight: 169lbs

7:15AM - 16 oz. whole milk + 6 oz yogurt + (443cal - 31g fat, 50g carbs, 22g protein)
8:30AM - Blueberry Nutrigrain Bar (140cal - 3g fat, 26g carbs, 1g protein)
12:15PM - 2 breaded chicken patties (off of sandwiches) - (480cal - 36g fat, 20g carbs, 18g protein) + 20 oz. water
3:45PM - Steak and Cheese Wrap (430cal - 20g fat, 23g carbs, 31g protein) + 16 oz. water
6:45 - 1 Bananna (110cal - 29g carbs, 1g protein)
7:15PM - Workout + 16 oz. water
8:15PM - Creatine (300cal - 64g carbs, 10.5g creatine monohydrate)
9:20PM - 4 Pieces of Chicken Tenderloin w/ dab of thousand island dressing fired in just a drop of vegetable oil (280cal - 10g fat, 3g carbs, 48g protein)

Aprox. totals for today: 2185 calories (100g fat, 215g carbs, 121g protein)
..WAAAAAY too many carbs today.

My workout consisted of:
Preacher Curls - 65x6x1, 75x5x1
Alternating DB Curls - 35x4x1, 30x5x1
Cable Curls - 100(I think)x6x1

Lying Tricep Extensions - 75x6x2
Cable Push-downs - 110x6x1
Dumbbell Kick-backs - 30x6x2

Barbell Wrist Curls - 65x6x2

Hanging Leg Raises(unweighted) - 13x1, 15x1
Decline Weighted Crunches - 45x10x2, 35x2x1
Cable Rope Crunches - 110x8x1

All of these weights and reps are approx. I forgot to write them down tonight, so I'm just going from memory. Also, the cable machine at the gym I go to has numbers on each of the weights in the stack. They go from 1-16. Do these mean 1lb to 16lbs or are each of them 10lbs like I thought?

I was feeling pretty weak today before and during my workout. I'm not sure if I was just drained from my leg workout yesturday or what, but now that it's a few hours after my workout, I'm feeling a lot better!

[tim_mcf]

Diet is looking better. You still need a bigger breakfast.

[Wires]

As you can see, my carb and fat intake is too high and my protein is too low. I do plan to purchase some whey protein powder once I find the money. I searched at the local stores a few days ago, but their selection was pitiful, so I decided to wait.

Concerning eggs in the morning, how would you suggest preparing them? And how would you suggest preparing them eggwhites only?

Should I continue taking two scopps of my creatine powder or cut it down to one? Two scoops has a massive 64g carbs in it and only 10.5g creatine. Do I sacrifice around 5 grams of creatine for 32g carbs?

I appreciate the replies, so keep them coming!

[tim_mcf]

I seperate my eggs and then fry them in non-fat Pam. Another way is to hardboil them and just eat the white, discarding the yolk. That's also good if you want to make a few extra that you can chow down in between classes.

I don't know anything about creatine, I've never used it.

[Wires]

1/8/06
Weight: 168lbs

7:15PM - 16 oz. whole milk + 6 oz yogurt + (445cal - 31g fat, 50g carbs, 22g protein)
12:15PM - "BBQ Rib Rips" (healthiest thing I could find on the menu) + 20 oz. water (500cal - 30g fat, 25g protein, 33g carbs)
12:30PM - 3:15PM - 60 oz. water
4:00PM - 4 Pieces of Chicken Tenderloin w/ dab of thousand island dressing fired in just a drop of vegetable oil + salad w/ ranch dressing (420cal - 25g fat, 3g carbs, 48g protein)
5:00PM - 8 oz. 1% milk - (100cal - 2g fat, 12g carbs, 9g protein)
9:45PM - Creatine (130cal - 32g carbs, 5.25g creatine monohydrate)
10:00PM - Steak and Cheese Wrap (430cal - 20g fat, 23g carbs, 31g protein) + 20 oz. iced tea

Totals for today: 2025 calories (108g fat, 145g carbs, 124g protein)
Still way too much fat and a bit too many carbs. I'm working on it though.

[Wires]

1/9/06
Weight: 167lbs

7:15PM - 16 oz. 1% milk + 6 oz. yogurt + 1 multivitamin (340cal - 6g fat, 50g carbs, 22g protein)
12:15PM - 2 breaded chicken patties with most of the breading scraped off (500cal - 36g fat, 20g carbs, 18g protein)
12:30-3:30PM - 40 oz. water
3:30PM - Smoked Sausage (480cal - 32g fat, 24g protein)
3:30PM - Macaroni and Cheese (250cal - 3g fat, 48g carbs, 9g protein)
6:00PM - Diet Dr. Pepper
7:00PM - Workout + 64 oz. water
8:15PM - Creatine (300cal - 64g carbs, 10.5g creatine monohydrate)
9:30PM - 4 Pieces of Chicken Tenderloin fried in non-fat cooking spray w/ a dab of thousand island dressing (300cal - 8g fat, 2g carbs, 48g protein)
11:00PM - Smoked Sausage (350cal - 16g fat, 2g carbs, 12g protein)

Totals for today: 2420cal - 101g fat, 186g carbs, 133g protein (TOO MANY CARBS!!)

Workout:
Lat Pulldowns - 110x6x2, 115x6x1
T-Bar Rows - 90x5x2

Good Mornings - 115x8x2 (too many reps here, but I'm not going up in weight until I get more comfortable with the exercise)
Weighted Hyper-Extensions - 45x8x2 (the same goes for these.. I'm hesitant about lower back exercises)

Seated Military BB Press - 115x4x1, 105x4x1, 105x5x1
Seated DB Press - 40x6x2
Standing Side Lateral DB Raises - 20x6, 20x8 (first time doing these)

Barbell Shrugs - 225x6x2 (I totally botched this exercise.. I tried to do too much weight, so my form was terrible. I'm going to do them on a smith machine next time)
Upright Rows - 75x4x1, 65x8x1

Cardio: Cybex Bike - Intervals: 60s at 75w followed by 30s at 300w for 15 minutes
Avg. W: 112
Avg. RPM: 98

[Rats!]

if your creatine powder has 32g carbs per scoop then its some kind of weight gainer creatine powder, not pure creatine.

[Wires]

It's not. It's just some cheap Wal-Mart creatine crap.

[Wires]

2/10/06
Weight: 169lbs

7:15PM - 16 oz. 1% milk + 1 banana (220 calories -3g fat, 43g carbs, 11g protein
TOTAL CHEAT DAY WITH GIRLFRIEND

The same will go for tomorrow.. we have a school dance, so that means going out to eat and such. I'll resume on Sunday by making up my chest routine from today and then take it from monday. I feel pretty good. I know I haven't been at this for very long, but I do need a day of not caring here and there to keep my sanity.

[Wires]

2/11/06
Weight: 169lbs

[Wires]

2/13/06
Weight: 168lbs

7:15AM - 16oz. 1% milk + 2 eggwhites fried in crisco nasty fat stuff (my grandma fried them before I noticed what she was using) + 1 multivitamin (320cal - 15g fat, 25g carbs, 24g protein)
12:15PM - 10 chicken nuggets + 20 oz. water(600cal - 40g fat, 32g carbs, 28g protein)
12:30 - 2:30PM - 40 oz. water
3:30PM - 4 Pieces of Chicken Tenderloin fried in non-fat cooking spray w/ a dab of thousand island dressing + 16 oz. iced tea (300cal - 8g fat, 2g carbs, 48g protein)
7:00PM - 1 Banana (120cal - 31g carbs, 1g protein)
7:30PM - Workout + 64 oz. water
9:05PM - 8 oz. grapefruit juice (140cal - 35g carbs)
9:15PM - Chicken breast fried in fat-free canola oil + a dab of thousand island dressing (290cal - 8g fat, 2g carbs, 45g protein)
10:30PM - Small portion of nachos and cheese (350cal - 22g fat, 34g carbs, 4g protein)
Yeah.. nachos aren't all that clean, but I needed something
Totals for today: 2020cal (93g fat, 161g carbs, 150g protein)

Tonight's workout was my usual leg workout plus the chest one that I missed on friday.

Squat: 315x6x3
Leg Press: 360x6x2
45* Calf Raise (on leg press machine): 360x8x2
Smith Machine Calf Raises: 315x8x2
Stiff Leg Deadlifts: 225x6x2

Bench Press: 155x4x1, 145x4x1, 150x4x1
Incline DB Bench Press: 40x8x1, 45x6x2
Dips (leaning forward): 6x2

Overall a very good workout. My squat form when I go up to heavier weights is lacking. I tend to not go down as far, so towards the end of this week (before my next leg day), I'm going to take around 200lbs and work solely on getting down to paralell.

[Wires]

1/14/06
Weight: 169lbs

7:15AM - 2 eggwhites fried in nonfat canola oil + 16 oz. 1% milk + 1 multivitamin (230cal - 5g fat, 24g carbs, 24g protein)
12:15PM - 10 chicken nuggets + 12 oz. water(600cal - 40g fat, 32g carbs, 28g protein)
1:00PM - 24 oz. water
4:30PM - 6 oz. steak + 1 baked potato + 1 biscuit (895cal - 49g fat, 60g carbs, 49g protein) + 8 oz. water
5:00PM - sliver of ice cream cake (200cal - 6g fat, 32g carbs, 3g protein)
10:00PM - KFC - 1 fried breaded chicken breast + 1 fried breaded chicken leg + half side of mashed potatos and gravy + 8 oz. mountain dew (830cal - 43g fat, 65g carbs, 48g protein)
10:30PM - Workout
10:15PM - 6 oz. yogurt + 16 oz. iced tea (140cal - 2g fat, 26g carbs, 6g protein)

Totals for today: 2,895cal (145g fat, 240g carbs, 160g protein)
Well... I finally got enough protein today, but WAAAAYYYYYY too much fat and carbs. I started out the day pretty well, but then it fell to pieces. I made dinner for my girlfriend today, so that's why the 4:30 meal isn't all that great. I tried to cook something that wasn't blatently "healthy", but was still decent enough for her to eat. I think I did a good job, but it was still a bit much for me... and then when I was at her house at 10:00PM, her mom brought home KFC and I couldn't refuse. It seems I go a clean day or two and then totally blow up. This has been by far the worst day in long time though. I'll make tomorrow a better day. Caloric goal for tomorrow: 1700cal (trying to make up for the 900 extra I ate today)

My workout today was rushed and cut a bit short due to the gym closing, but it was pretty productive. I raised my weights a lot from the last arm session.

Straight Bar Curls - 65x6x2, 70x4x1
DB Curls - 40x4x3 (R) 40x5x3 (L)
Cable Curls - 100x5x2

Lying Tricep Extensions - 75x4x3
Cable Push-Downs - 100x6x2

Decline Weighted Crunches - 45x12x1, 45x10x1
Cable Rope Crunches - 110x8x2

I wasn't able to do leg raises, bb/db wrist curls, or db kick-backs, but I did do an extra set (only planned to do 2 sets for these) of straight bar curls, db curls, cable curls, and lying tricep extensions, so I guess I'm even.

[tim_mcf]

Diet is definitely improving. Don't foget about veggies. You do NOT want all your carbs coming from processed grains.

Those are monster-big squats. Is that an acutal squat, or some kind of a machine? Form is definately important; make sure you go to parallel (so your butt is even with your knees).