Jay's Journal

[Jakanden]

Welp now that im training full swing again, time to keep a journal =)

Age = 23
Height = 5' 11"
Weight = 125lbs
Short Term Goal = 150lbs
Long Term Goal = 170lbs

Going to give Cursor's 4 Day Split a try.

[Jakanden]

Monday - (Chest and Shoulders)

Workout

5 min Warm up on Treadmill

3 Sets of 6 Each of:
Incline Chest Press (BB)
Chest Flyes (DB)
Seated Shoulder Press (DB)
Standing Shoulder Raises (DB)
Shoulder Reverse Flyes (DB)


Meals

Pre Workout Meal:
1 Cup Oatmeal (Fat - 6g, Carb - 54g, Fiber - 8g, Pro - 10g)
1 Scoop Protein Powder (Fat - 2g, Carb - 2g, Pro - 22g)
1 Piece Toast (Fat - 1g, Carb - 18g, Fiber - 3g, Pro - 4g)
4oz OJ (Fat - 0g, Carb - 16g, Pro - 1g)
Totals = Fat - 9g, Carb - 90g, Fiber - 11g, Pro - 37g

Immedatly Post Workout Meal:
1.5 Scoops Protein Powder (Fat - 3g, Carb - 3g, Pro - 33g)
1 Banana (Fat - 0g, Carb - 29g, Fiber - 4g, Pro - 1g)
Totals = Fat - 3g, Carb - 32g, Fiber - 4g, Pro - 34g)

30 Min Post Workout Meal:
1 Cup Soy Milk (Fat - 1.5g, Carb - 10g, Fiber - 2g, Pro - 8g)
1 Peice Sprouted Bread (Fat - 0g, Carb - 24g, Fiber - 4g, Pro - 6g)
1 Cup Non-Fat Yogurt (Fat -0g, Carb - 16g, Pro - 6g)
Totals = Fat - 1.5g, Carb - 50g, Fiber - 6g, Pro - 20g)

Lunch:
1/2 Cup Brown Rice (Fat - 2g, Carb - 64g, Fiber - 2g, Pro - 6g)
4oz Boneless Skinless Chicken Breast ( Fat - 5g, Carb - 0g, Pro - 35g)
3 oz Mixed Vegetables (Onions, Red Onions, Green/Red Bell Pepper) (Fat - 0g, Carb - 7g, Fiber - 2g, Pro - 1g)
Totals = Fat - 7g, Carb - 71g, Fiber - 4g, Pro - 42g)

Mid Afternoon Meal:
5 Oz Can Tuna (Fat - 1.5g, Carb - 0g, Pro - 31g)
2 Cups Pre Made (Bagged) Salad (Fat - 0g, Carb - 4g, Fiber - 1g, Pro - 1g)
Green & red bell pepper (3 oz, sliced/chopped) (Fat - 0g, Carb - 7g, Pro - 1g)
Dressing, Italian Fat Free (2 tb) (Fat - 0g, Carb - 2g, Pro - 0g)
4 Fiber Rye Crackers (Fat - 4g, Carb - 28g, Fiber - 8g, Pro - 4g)
Totals = Fat - 5.5g, Carb - 41g, Fiber - 9g, Pro - 37g)

Dinner:
4 Corn Tortillas (Fat - 2g, Carb - 36g, Fiber 2g, Pro - 4g)
7oz Boneless Skinless Chicken Breast ( Fat - 10g, Carb - 0g, Pro - 52g)
Totals = Fat - 11g, Carb - 36g, Fiber - 2g, Pro - 56g)

Before Bed:
3 Hard Boiled Egg Whites (Fat - 0g, Carb - 0g, Pro - 15g)
Totals = Fat - 0g, Carb - 0g, Pro - 15g)

DAILY TOTALS = Fat - 38g, (342 Calories) Carb - 291g (1164 Calories), Pro - 241g (964 Calories)
2470 Calories

[Fudomyo]

7% fat? Every cell membrane in your body is made up of fat. You need more than that! At least double. 30% is no problem at all.

At 125 lbs, you have no reason to avoid it at all.

[jay`]

hahaha....i was gonna start a Jay journal...lol...you beat me to it!!

good luck on those goals....
good work on tallying up the diet....its a big job, and very useful

[ebon00]

I agree with Fudo. If you're scared of dietary fat at least get some EFA's in capsule form or some flax seed oil so that you don't do all downhill.

[Jakanden]

Thanks for the info guys. Its not that I am afraid of fat its just that becuase i was so focused on losing wieght - almost all of my current food supply is low fat stuff. I will be adding in more calorie dense stuff as I finish up the food that I have =)

I forgot about flax seed oil though - I will have to pick some up soon =). Where would be the best place to add it, near the end of the day or more towards the beggining?

[ebon00]

The easiest way to add fat to your frame is by eating carb+fat meals. Then it doesn't really matter if you're below maintenance in calories or not. Therefore I think it's best to add EFA's to a meal where you have only a protein shake. I personally take mine about 30 min before I go to bed.

[Jakanden]

Morning weight - 123lbs (I LOST weight!)

I am trying to increase my fat intake. Tommorrow will be better as I bought flax seed oil today. I have also reworked the diet so that i have more fat/protein in later meals and less carbs. Still i managed to hit that 2500 mark again today heh.

Also - Can someone please disprove or verify that I should not count fiber grams in my total carb count or should I?


Tuesday (Back, Traps, and Triceps)

WORKOUT

5 Min Warmup on the Treadmill

Wide-Grip Lat Pull down
Cable Back Row
Triceps Extension (DB)
Skull Crushers (BB)
Traps Shrug (BB)


MEALS

1 Cup Oat Bran w/ Water (Fat - 6g, Carb - 50g, Fiber - 12g, Pro - 14g)
4 Egg whites (in a box) (Fat - 0g, Carb - 0g, Pro - 20g)
1 Medium Whole Egg (Fat - 4.5g, Carb - 1g, Pro - 6g)
1 Piece Toast (Fat - 1g, Carb - 18g, Fiber - 3g, Pro - 4g)
4oz OJ (Fat - 0g, Carb - 16g, Pro - 1g)
Totals = Fat - 10.5g, Carb - 85g, Fiber - 15g, Pro - 45g

Post Workout Shake (Drank over 20 min):
2 Scoops Protein Powder (Fat - 4g, Carb - 4g, Pro - 44g)
10oz OJ (Fat - 0g, Carb - 37g, Pro - 1g)
Totals = Fat - 4g, Carb - 42g, Pro - 45g

30 Min Post Workout Meal:
1 Cup Soy Milk (Fat - 1.5g, Carb - 10g, Fiber - 2g, Pro - 8g)
1 Peice Sprouted Bread (Fat - 0g, Carb - 24g, Fiber - 4g, Pro - 6g)
1 Cup Non-Fat Yogurt (Fat -0g, Carb - 16g, Pro - 6g)
Totals = Fat - 1.5g, Carb - 50g, Fiber - 6g, Pro - 20g

Lunch:
Baked Potato (Fat - 0g, Carb - 27g, Fiber - 2g, Pro - 3g)
1/3 Cup Rice (Fat 1g, Carb - 54g, Fiber - 1g, Pro - 4g)
5 Oz Chicken Breast (Fat - 4g, Carb - 0g, Pro - 44g)
Totals = Fat - 5g, Carb - 70g, Fiber - 3g, Pro - 51g

Mid Afternoon Meal:
5 Oz Can Tuna (Fat - 1.5g, Carb - 0g, Pro - 31g)
2 Cups Pre Made (Bagged) Salad (Fat - 0g, Carb - 4g, Fiber - 1g, Pro - 1g)
Green & red bell pepper (3 oz, sliced/chopped) (Fat - 0g, Carb - 7g, Pro - 1g)
Dressing, Italian Fat Free (2 tb) (Fat - 0g, Carb - 2g, Pro - 0g)
4 Fiber Rye Crackers (Fat - 4g, Carb - 28g, Fiber - 8g, Pro - 4g)
Totals = Fat - 5.5g, Carb - 41g, Fiber - 9g, Pro - 37g

Dinner:
8oz "Schooner" Baked Salmon (Fat - 10g, Carb - 0g, Pro - 44g)
2 Cups Kahiki Won Ton Soup (Fat - 8g, Carb - 16g, Pro - 8g)
Totals = Fat - 18g, Carb - 16g, Pro - 52g

Pre-Bed:
1 Scoop Soy Protein Powder (Fat - 1.5g, Carb - 3g, Pro - 25g)
Totals = Fat - 1.5g, Carb - 3g, Pro - 25g

DAILY TOTALS = Fat - 46g, (414 Calories) Carb - 274g (1096 Calories), Fiber - 33g (132 Calories) Pro - 275g (1100 Calories)

2610 Calories (without Fiber)
2742 Calories (with Fiber)

[Fudomyo]

Unless you have 4 stomachs you don't count fiber calories.

[Jakanden]

Lmao - that's a unique way of putting it lol. Thanks Fudo (Like usual hehe)

[Jakanden]

Morning Weight - 123lbs

I Increased my fat intake purposely today. My last meal was all meat so it was a fat/protein meal only.

I am working out a diet plan with the lower carb count as the day goes on (Cursor's diet plans are a great help heh).


Wednesday (REST DAY)


DAILY TOTALS = Fat - 64g, (576 Calories) Carb - 185.5g (742 Calories), Fiber - 56g (224 Calories) Pro - 203.5g (814 Calories)

2132 Calories (without Fiber)

[Jakanden]

Morning Weight - 125lbs

Thursday (Quads, Hams, Calves, Biceps)


WORKOUT

Approx 55min (Not including warm-up and stretching before workout)

3 Sets of 4-7 Each

Squat (BB)
Standing Dead-Lift (BB)
Biceps Curl (BB)
Alternating Curls (DB)
Standing Calf Raise (DB)



MEALS

Breakfast:
1/2 Cup Quaker Quick Grits (Fat - 1g, Carb - 58g, Fiber - 4g, Pro - 6g)
4 Morning Star Farms Soy Links (Fat - 6g, Carb - 4g, Fiber - 4g, Pro - 16g)
1 Piece Toast (Fat - 1g, Carb - 18g, Fiber - 3g, Pro - 4g)
3 Hard Boiled Egg Whites (Fat -0g, Carb - 0g, Pro - 15g)
2 Fish Oil Tablets (Fat - 2g, Carb -0g, Pro - 0g)
Totals = Fat - 10g, Carb - 80g, Fiber - 11g, Pro - 41g

Post Workout Shake (Drank over 20 min):
2 Scoops Protein Powder (Fat - 4g, Carb - 4g, Pro - 44g)
12oz OJ (Fat - 0g, Carb - 45g, Pro - 1g)
Totals = Fat - 4g, Carb - 49g, Pro - 45g

30 Min Post Workout Meal:
1oz Beef Jerky Bites (Fat - 1.5g, Carb - 4g, Pro - 12g)
1 Peice Sprouted Bread (Fat - 0g, Carb - 24g, Fiber - 4g, Pro - 6g)
1 Cup Non-Fat Yogurt (Fat -0g, Carb - 16g, Pro - 6g)
Totals = Fat - 1.5g, Carb - 47.5g, Fiber - 5g, Pro - 27.5g

Lunch:
1 7oz Baked Potato (Fat - 0g, Carb - 38g, Fiber - 3g, Pro - 4g)
1 Tbs Flax Seeds (Fat - 7g, Carbs - 5g, Fiber - 3g , Pro - 3g)
1 Cup of Cut Green Beans (Fat - 0g, Carb - 8g, Fiber - 2g, Pro - 2g)
6oz Boneless Skinless Chicken Breast (Fat - 8g, Carb - 0g, Pro - 35g)
Totals = Fat - 15g, Carb - 53g, Fiber - 8g, Pro - 57.5g

Mid Afternoon Meal:
1 Tbs Flax Seed Oil (Fat - 11g, Carb - 0g, Pro - 0g)
5 Oz Can Tuna (Fat - 1.5g, Carb - 0g, Pro - 31g)
2 Fiber Rye Crackers (Fat - 2g, Carb - 14g, Fiber - 4g, Pro - 2g)
1/2 Cup Kashi (Fat – 1g, Carb – 16g, Fiber – 6g, Pro - 1g)
Totals = Fat - 15.5g, Carb - 32g, Fiber - 8g, Pro - 35g

Dinner:
3oz Pork Tendorloin (Fat - 4g, Carb - 0g, Pro - 21g)
1 Green Giant Corn on the Cob (Fat - 0g, Carb - 22g, Fiber - 3g, Pro - 4g)
6oz "Schooner" Baked Salmon (Fat - 8g, Carb - 0g, Pro - 33g)
Totals = Fat - 12g, Carb - 22g, Fiber - 3g, Pro - 58g

DAILY TOTALS = Fat - 58g, (522 Calories) Carb - 248.5g (994 Calories), Fiber - 35g (140 Calories) Pro - 264g (1056 Calories)

2572 Calories (without Fiber)

I only ate the corn at my last meal because i needed to get some more carbs into my total count. I am tossing around having last meal pure protein/fat but i dont know if that is helpful for bulking which is why I included some carbs at the end heh.

Today was a great workout. I LOVE doing squats and deadlifts and always feel like I am actually accomplishing something after them. I also went to the arcade and played this interactive boxing game where you put on gloves and have to actually box your digital opponent. After 15min I was sweating like crazy and worn out - awsome workout, specially it being a fun video game hehe!

All in all, feeling pretty good. Feel a little bloated from the massive calorie increase (From 1600 to 2500). I am still afraid of eating too much stuff and gaining fat as opposed to muscule but I am eating anyway as I am tired of being 125lbs heh. I just hope my body responds positively to this..

[Jakanden]

Morning Weight - 125lbs

Friday (Chest and Shoulders)

WORKOUT

Approx 55min (Not including warm-up and stretching before workout)

3 Sets of 4-6 Each

Incline/Flat Chest Press (BB)
Chest Flyes (DB)
Seated Shoulder Press (DB)
Standing Shoulder Raise (DB)
Shoulder Reverse Fly (DB)


MEALS

Breakfast:
1 Buena Vida Tortilla Shell (Fat - 0g, Carb - 24g, Fiber - 1g, Pro - 3g)
1 Buena Vida Tortilla Shell (Fat - 0g, Carb - 24g, Fiber - 1g, Pro - 3g)
4 Egg Beaters Egg Whites (Fat - 0g, Carb - 0g, Pro - 20g)
3oz Tyson Diced Chicken Breast (Fat - 1g, Carb -0g, Pro - 20g)
1 Cup Oatmeal (Fat - 6g, Carb - 54g, Fiber - 8g, Pro - 10g)
Totals = Fat - 7.5g, Carb - 102g, Fiber - 10g, Pro - 56g (659.5 Calories)

Post Workout Shake (Drank over 20 min):
2 Scoops Protein Powder (Fat - 4g, Carb - 4g, Pro - 44g)
12oz OJ (Fat - 0g, Carb - 45g, Pro - 1g)
Totals = Fat - 4g, Carb - 49g, Pro - 45g (412 Calories)

30 Min Post Workout Meal:
1 Cup Silk Soy Milk (Fat - 4g, Carb - 8g, Pro - 7g)
1oz Beef Jerky Bites (Fat - 1.5g, Carb - 4g, Pro - 12g)
1 Peice Sprouted Bread (Fat - 0g, Carb - 24g, Fiber - 4g, Pro - 6g)
1 Cup Non-Fat Yogurt (Fat -0g, Carb - 16g, Pro - 6g)
Totals = Fat - 5.5g, Carb - 60g, Fiber - 4g, Pro - 31g (397.5 Calories)

Lunch:
1 7oz Baked Potato (Fat - 0g, Carb - 38g, Fiber - 3g, Pro - 4g)
1 Piece Arnold Whole Wheat (Fat - 1g, Carb - 18g, Fiber - 3g, Pro - 4g)
1 Cup of Cut Green Beans (Fat - 0g, Carb - 8g, Fiber - 2g, Pro - 2g)
1 Tbs Flax Seeds (Fat - 7g, Carbs - 5g, Fiber - 3g , Pro - 3g)
8oz Gold Kist Boneless Skinless Chicken Breast (Fat - 0g, Carb - 0g, Pro - 45g)
Totals = Fat - 8g, Carb - 69g, Fiber - 11g, Pro - 58g (536 Calories)

Mid Afternoon Meal:
5oz Hormel Canned Ham (Fat - 15g, Carb - 0g, Pro - 22.5g)
5oz Hormel Canned Ham (Fat - 15g, Carb - 0g, Pro - 22.5g)
2 Fiber Rye Crackers (Fat - 2g, Carb - 14g, Fiber - 4g, Pro - 2g)
Totals = Fat - 32g, Carb - 14g, Fiber - 4g, Pro - 47g (516 Calories)

Dinner:
1 Tbs Flax Seed Oil (Fat - 11g, Carb - 0g, Pro - 0g)
3oz Pork Tendorloin (Fat - 4g, Carb - 0g, Pro - 21g)
5 Oz Can Tuna (Fat - 1.5g, Carb - 0g, Pro - 31g)
1 Piece Arnold Whole Wheat (Fat - 1g, Carb - 18g, Fiber - 3g, Pro - 4g)
Totals = Fat - 17.5g, Carb - 18g, Fiber - 3g, Pro - 56g (441.5 Calories)

Before Bed:
1 Scoop GNC Soy Protein Powder (Fat - 1.5g, Carb - 3g, Pro - 25g)
Totals = Fat - 1.5g, Carb - 3g, Pro - 25g (105.5 Calories)

DAILY TOTALS = Fat - 73.5g, (661.5 Calories) Carb - 275g (1100 Calories), Fiber - 34g (136 Calories) Pro - 319g (1276 Calories)

3068 Calories (without Fiber)

Sore as hell today. A full week of good workouts has worn me down. It is a good feeling though and I have the weekend to recoop. Managed to hit 3k calories today. Based on the Massive Eating program, I should be consuming 3200 calories daily. Im working up to it hehe.

[Jakanden]

Welp after a good weekend of rest and good eating I hit the gym again this morning.

I was stunned - I actually had major increases today. My routine was:

4 Sets of 7-9 Reps Each:

Wide-Grip Lat Pull down
Cable Back Row
Triceps Extension (DB)
Skull Crushers (BB)
Traps Shrug (BB)

Last week I was doing 3 sets of 4-6 reps and I expected to have to drop the weights back to do this many sets of this many reps. I didnt have to though. I was able to do 4 sets of 7-9 reps with the same (And in a few cases more) weight as before. It is not as if I wasnt giving 100% last week either, I was busting my ass heh.

So it looks like I am actually making progress for the first time in awhile =)