Criticisms welcome

[headhawg7]

1st day 221lbs 6/18/2003 wednesday ESTIMATE 35% BODY FAT. GOAL IS TO LOSE AS MUCH BODY FAT AS POSSIBLE

----7:45---
1 packet myoplex deluxe
16 oz skim milk
244p/128c/40.5f=412.50cal
----11:00---
1/3 cup oatmeal
1 sc. whey
1/2 banana
156p/162c/54f=372cal
-----3:15---running late
1/4 salad mix with chicken & oil
73.6/179.8/234.9=394.3 / 1/4=98.575cal
-----4:15---
1 Met-RX protein plus bar
2-banana
136/344/36=516cal
-----6:00-7:15 workout-------
-----8:30------
1 sc whey
1 1/3 cu. strawberries
1 1/2 banana
8 oz skim milk
142/326/8=476cal
-----10:30------
7.5 oz. baked salmon
210/0/151.6=361.6
DAILY CAL 2236.68

WORKOUT ROUTINE
6:00-7:15 2 people
lying db bench/chest press: 3sets/12reps/25lbs
seated db biceps curl: 3 sets/12reps/15lbs
standing db calf raise:3sets/12reps/25s
db lunge: 3sets/12reps/25lbs
bent over db row:3sets/12reps/25lbs
seated db shoulder press: 3sets/12reps/25lbs

Notes: need to increase weight on db chest press/bent over db row/seated db shoulder press.
This weight routine 3 days a week W/F/Sun for 2 weeks.
Doing Cardio in morning fast walk 20mins/jog 1 minute for 2 weeks on TH/SA/.
----------------------------------------------------------------------
2nd day 6/19/2003 thursday

Fast walk from 6:40-7:01 jog 1-minute

----7:30------
1 cup fiber one
8oz skim milk
1 banana
3/4 cu. egg whites
1 sc. whey
200/232/36=468cal
----11:30-----
2 slice 9 grain bread
2 tbl no fat miracle whip
3/4 can tuna
1/2 apple
1 orange
92/194/36=322CAL
-----2:30------
SALAD MIX
1/2 CAN CHICKEN
3/4 CUP BLUE CHEESE NO FAT
76.2/254/68=381.2CAL
-----4:40------
2 SLICES 9 GRAIN BREAD
3/4 CAN TUNA
1/2 CAN BLACK EYED PEAS
2 TBL MIRACLE WHIP
123/209/36=368 CAL
-----8:15------
1/2 packet myolpex deluxe
1/2 banana
2 non fat yogurts
156/198/19.8=373.8
------10:30----
9.5 oz grilled salmon
280/0/200=480
DAILY CAL. 2393
NOTES:Played a little bball nothing real hard shot around and chased rebounds. Legs muscles, thighs & calves still sore from wednesday workout.
---------------------------------------------------------------
3rd day 6/20/2003 friday

-----8:15-------
1 cup fiber one
8oz skim milk
1 banana
3/4 cu. egg whites
1 sc. whey
200/232/36=468cal
-----11:45-------RUNNING A LITTLE LATE
2 slice 9 grain bread
2 tbl no fat miracle whip
3/4 can tuna
1/2 apple
1 orange
92/194/36=322CAL
------2:45----------
1 package salad mix
4oz grilled ckn breast
1/3 cup salad dressing no fat
132/180/63=375cal
------5:15-----------
1 package myoplex deluxe
1-apple
1 banana
220/240/40.5=500.5cal
-----6:30-7:45 workout--------
-----9:00-------------
1 1/2 sc.whey
2 bananas
140/212/54=406cal
-----10:40------------
8oz ribeye most fat removed
224/0/216=440cal
DAILY CAL. 2511.5

WORKOUT ROUTINE:
6:30-7:45 people
lying db bench/chest press: 3sets/12reps/30lbs
seated db biceps curl: 3 sets/12reps/20lbs
standing db calf raise:3sets/12reps/30s
db lunge: 3sets/12reps/30lbs
bent over db row:3sets/12reps/60lbs
seated db shoulder press: 3sets/12reps/25lbs
NOTES: Workout went well, calves & shins still sore. Increased weight on all reps. Might still need to raise weight on lying db bench/chest press.

[headhawg7]

4th day 6/21/2003 Saturday

-----10:00-------------
1 cup fiber one
8oz skim milk
1 banana
1 egg whole
4 egg whites
133.2/231.2/63=427.4cal
-----1:40--Chinese restraunt-
beef & broccoli
green beans
white rice
estimate 430-500cal
-----4:10-----------
1/2 banana
1/2 packet myoplex deluxe
2 non fat yogurts
156/198/19.8=373cal
----4:40-6:30--swimming

----7:40 screwed up here, not with foods eaten, but how much eaten.
13 oz lean steak
1 1/2 cup green beans
1 1/2 cup boiled red potatos
estimate 470.4/325.6/328.5=1117.3 +
---8:20- 9:15 some shoveling and broke pretty good sweat trying to burn off some of the cals. from 7:40 meal.
DAILY CAL 2377 CAL.

[jay`]

yeah, i thought your weights were a bit light on the DB presses especially compared to the DB rows.

[headhawg7]

Yeah, my arms are so out of shape and my left arm especially is real weak. I am tring to build up my chest and biceps slowly. The thing I have the hardest time with is the biceps curl. I am going to workout again today to finish off my first week and see how it goes. Then I will evaluate, ask some questions, and raise the weight on the lying db chest press and sitting db shoulder press. I think for right now I am maxed out for right now. Any suggestions Jay would be greatly appreciated! I am about to go workout right now and my Dad(visiting parents) smoked some ham and I don't want to hurt his feelings so I am going to use this split before my workout:
4oz all fat removed ham 133.6p/0c/96.3f=114cal
2 bananas 8/200/0=208cal
1 apple 4/56/0=60cal
145.6p/256c/96.3f=497.9cal
------------------------------
Now I know the fat is high before the workout but do you think I could work that off? Again all comments and criticisms are VERY appreciated! Thanks Danny

[headhawg7]

5th day Sunday 6/22/2003

----10:05----------
2 cups fiberone cereal
16 oz skim milk
2 egg whites
156/250.4/36=410.4cal
----12:40-preworkout----
4oz grilled ham no fat
2 bananas
1 apple
145.6/256/96.3=497.9cal
----1:15 - 2:12--workout

----3:05-post workout------------
1 apple
1 non fat yogurt
1 banana
1 1/2 sc. whey
1 orange
164/288/27=479cal
----5:10--------
1 apple
4/56/0=60cal
----7:15--------
2 cups salad
2 tbl. olive oil dressing
small handful whole grain croutons estimated cal. coz of oil and amount of croutons used. Every salad from here on out has these same croutons. maybe a diffrence of 70 calories.
6 fried scallops in olive oil
80.8/54/261.9=396.7cal
----10:30-------
2 slices whole grain bread
2 tbl no fat miracle whip
1 can low fat chicken breast
1 can black eyed peas
319/312/32.5=663.5ca;
DAILY CAL 1086.4P/1024.4C/486F= 2597CAL

WORKOUT ROUTINE:
lying db chest/bench press 3sets/12reps/30lbs
seated db biceps curl 3 sets/12reps/20lbs
standing db calve raise 3sets/12reps/30lbs
db lunge 3sets/12reps/30lbs
bent over db row 3 sets/12reps/60lbs
seated db shoulder press 3sets/12reps/60lbs
NOTES: muscles feel real good after workout. Need to raise shoulder press & chest press.
------------------------------------------------------------------
6th day Monday 6/23/2003 1st REST DAY maybe some bball tonight

----9:55-------
2 cups fiberone cereal
16oz milk
4 tbl. egg whites
122p/248c/36f/=406cal
----12:20-------
2 slices whole grain bread
2tbl no fat miracle whip
1 can low fat chicken breast
249/104/32.5=385.5
----2:20--------
2 cups salad
2 tbl olive oil dressing
handful croutons whole grain
4.8/43.2/253.8=301.8cal
----4:45--------
1 can tuna
2 slices bread whole grain
2 tbl no fat miracle whip
1 can green beans
1 apple
122/188/42=352cal
----6:00-7:15 PLAYED BBALL PRETTY GOOD SWEAT---

----7:50--------
1 can blackeyed peas
1 banana
1 apple
1 orange
78/432/0=510cal
----9:45---------
9.5oz grilled salmon
280/0/200=480
DAILY CAL 2435.3cal
NOTESlayed some bball and felt good during and afterwards.
------------------------------------------------------------

7th day Tuesday 6/24/2003 REST DAY definately more bball tonight!

------8:30-------
Same as previous day 406cal
------11:20------
Same as previous day 385cal
------2:20-------
Same as previous day 301.8cal
------5:40-HAD DOG EMERGENCY----
-----6:05-7:25 BBALL-----
-----7:55--------
1 sc whey
2 apples
1 1/2 banana
1 orange
106/338/18=462cal
-----10:15-------
9.5oz grilled salmon
280/0/200=480cal
DAILY CAL. 2538.8CAL
NOTES: Played bball and broke awesome sweat and was dead legged afterwards.
--------------------------------------------------
6/25/2003 Wednesday day 8 workout day

----8:00------
same as previous day 406cal
----10:45-----
4OZ grilled ckn breast no skin or fat
2 slices whole grain bread
2 tbl no fat miracle whip
164/104/63.6=331.6cal
----1:30-----
same as previous day 301.8
----4:30-----
1 packet myoplex deluxe
1 apple
1 banana
220/268/40.5=504

----5:30-7:00-1.5 hour push mowing in hot/humid sun
----7:00-8:00-WORKOUT SESSION SAME AS LAST TIME

----8:30-----
1 SC WHEY
1 BANANA
1 APPLE
1 ORANGE
2 NO FAT NATURAL YOGURTS
140/336/18=498CAL
----10:40-----
9 OZ ALL FAT REMOVED TOP SIRLOIN
306/0/184.3=490.3CAL
DAILY CAL 2531.7CAL
WORKOUT SESSION SAME AS LAST SUNDAY

[cursor]

It looks like your staying on top of things. Control is good.

[headhawg7]

Originally Posted by cursor

It looks like your staying on top of things. Control is good.

My body feels so much better. Do the foods look ok for the times of day compared to workout/cardio? It gets alot easier after you plan a couple of meal days. Thanks for giving a look. Danny

[cursor]

Generally, it looks OK. I do see a rather large time gap though—between the time you finish your workout and your post-workout meal. Addtionally, I don't see any really specific attempt at protein intake following the basketball.

[headhawg7]

Originally Posted by cursor

Generally, it looks OK. I do see a rather large time gap though—between the time you finish your workout and your post-workout meal. Addtionally, I don't see any really specific attempt at protein intake following the basketball.

OK, I'm going to shorten that time gap up starting today & I also realized that I do need more protein(whey) and I have already included that in todays meal plan after bball. How about this:

Before bball:
1 packet myoplex deluxe shake
212p/112c/40.5f=340cal
1 apple
4/56/0=60cal
1 banana
4/100/0=104cal
total=504cal

After bball
1 sc whey
88/8/18=114cal
2 apples
8/112/0=120cal
1 1/2 banana
8/200/0=208cal
1 orange
0/68/0=68cal
total=510cal

I have my protein and natural sugar before and after bball and plan on doing the same for all cardio and workouts. Does that look OK? Also my protein intake and larger meals are naturally going to fall later in the day because of my workout/cardio schedule, is that ok also?

Thanks again, Danny

[headhawg7]

DAY 9 218LBS CARDIO/BBALL DAY 6/26/2003

----8:15-----
same as previous day 406 cal
----10:50----
same as previous day(grilled chicken is awesome) 331.6 cal
----1:45-----
same as previous day 301.8 cal
----4:30-----
same as previous day 504 cal
----5:50-7:20 BBALL------

----7:50--------
1 sc whey
16oz skim milk
1 banana
1 orange
1 apple
156/320/18=494 cal
----10:00----
9.5 oz grilled salmon480 cal
DAILY CAL 2517.4 CAL

CARDIOlayed bball 5:50-7:20
----------------------------------

DAY 10 6/27/2003 WORKOUT DAY

----8:05------------
same as previous day cereal/eggs 406 cal
----10:30 ----------
steak sandwich with no fat miracle whip 331.6 cal
----1:30------------
same as previous day salad & oil 301.8 cal
----4:30-------------
same as previous day shake & fruit 504 cal
----5:45-6:50 WORKOUT
----7:30-------------
same as previous day 494 cal
----10:30------------
9.5 oz salmon 480 cal

WORKOUT ROUTINE:
lying db chest press 3 sets 12 reps 30lbs
bent over db row 3 sets 12 reps 70lbs
db calf raise 3 sets 12 reps 40lbs
sitting db biceps curl 3 sets 12 reps 25lbs
sitting db shoulder press 3 sets 12 reps 30lbs
db lunge 3 sets 12 reps 30lbs
-NOTES: Sunday 29th going to raise chest press & shoulder press
---------------------------------------------------------------------
6/28/2003 CARDIO DAY

----11:15---------
same as every morning 406 cal
----1:45-----------
1 packet myoplex deluxe
1 apple
1 banana
504 cal
----3:00-5:00-swim--------

----5:15----------
1 sc whey
16 oz milk
1 banana
1 apple
1 orange
494 cal
----8:15-----------
11oz chicken breast
359.1/0/126.3=485.4 cal
----10:15----------
5 oz lean ham
2 slices bread whole grain
2 tbl no fat miracle whip
190.5/104/75.4=370cal
----12:00----------
salad & oil
331.6 cal
DAILY CAL 2591 CAL
-----------------------------------------------------

6/29/2003 WORKOUT DAY

----1:00--------
1/2 cup asparagus
1 cup salad
1 tbl spoon oil & vinegar
7oz ear corn
8 oz NY strip no fat
256/54.9/275.5=586.4 cal
----4:45--------
2 cups fiberone
2 cups milk
4 tbl egg whites
122/248/36=406 cal
----7:25---------
strawberry/banana shake 437 cal

----workout 8:00-9:30--------

----10:05----------
1 sc whey
16 oz milk
1 banana
1 apple
1 orange
494 cal
----11:15----------
salad same as weekday lunches 331.6 cal
DAILY CAL 2255 CAL

WORKOUT ROUTINE RAISES: increased calfraises,byceps curl, chest & shoulder press.

db chest press 3 sets 12 reps 36lbs
db row 3 sets 12 reps 60lbs
db calf raise 3 sets 12 reps 36lbs
db byceps 3 sets 12 reps 26lbs
db shoulder press 3 sets 12 reps 36lbs
db lunge 3 sets 12 reps 30lbs
NOTES: body felt much better increasing weights listed above. Need to raise chest press to 40lbs.
--------------------------------------------------------
6/30/2003 REST DAY

----9:15------
same as every morning
2 cups fiberone
2 cups no fat milk
4 tbl. egg whites =406 cal
----11:45-----
1 can tuna
2 slices whole grain bread
2 tbl no fat miracle whip
1/2 can blackeyed peas
174/164/40.5=378.5 cal
----2:35-------
2 cups salad
2tbl vinegar & oil
1 handful croutons
4.8/43.2/253.8=301.8 cal
----5:15-------
2/3 cup oatmeal
2/3 cup cottage cheese no fat
8 oz milk
148/256/63=467 cal
----7:45-------
4 oz spinach enriched whole grain pasta
1 can tuna
202/240/58.5=500.5 cal
----10:00-------
9.5 oz grilled salmon
280/0/200=480 cal
daily split 930.8p/951.2c/651.8f=2533.8 cal
--------------------------------------------------------

7/1/2003 REST DAY

----8:30----------
same as every day 406 cal
----11:00---------
same as previous day 378.5 cal
----2:00----------
same as every day salad & oil 351.8 cal I upped calories cuz of oil on croutons
----6:07 running late-----
2/3 cup oatmeal
8 oz milk
1 sc. whey
160/236/72=468 cal I could only eat 1/2 so 234 cal
----7:40-----
same as previous day 500.5 cal
----10:45------
same as previous day 480 cal
DAILY CAL 2350.8 CAL

[headhawg7]

DAY 15 7/2/03 WORKOUT DAY

----9:30-----
same as every day 406 cal
----skip rest of day info
revising format of journal