Kevin's workout/diet journal

[kevint]

This is the start of a possibly year long journal consisting of my daily diet/workout routines.

Diet - I guess ill start with today.. woke up late for school today... didnt have breakfast, for lunch i had an assorted sandwich consisting of lettuce/whole wheat bread/ham/carrots and 1.5 litre bottle of water. meal 3 was 4 small cucumbers and a raw tomatoe. meal 4 was 2 vegetarian sandwiches made of whole wheat bagel lettuce/tomatoe/dijon mustard. ill update my 5 and final meal later on..

Workout - Cardio today... played 3 games of intense 4 v 4 basketball with friends... roughly 2 hours.

Questions - Given the fact that anyone reads this... I have to get a set of calipers for large skin fold fat measuring. Would the local drug mart have this? otherwise any other effective ways to measure body fat accurately?

[MonStar]

Yeah I think that most pharmacies have skin calipers, if you can't find them there try a sporting goods store. They usually do. Be careful with calipers because you can get some pretty crazy readings if you don't know what you're doing. What kind of training are you going to be doing Kevin? And what are your goals?

[kevint]

my current stats are 218lbs from 251 4 weeks ago.. im 5"7 18 yrs large frame body fat % is probably high 20's.. Diet is low carb/fat high protein/fiber. daily cal intake is roughly 1400/day going to raise is to 1700 cause i noticed im losing too much LBM. I have yet to figure out my xx/xx/xx but i will shortly. Strength training 3 times a week cardio 5 times.. my goals are to get down to around 12-13% bf @ around 160 lbs. i've givin myself about a year to reach this.. allthough im trying to stay steady at 2lbs/week. I have so many questions, looking for someone that can possibly answer em. *hint* *hint* lol. just wondering, if im eating roughly 70% veggies in my diet.. is that too much? cuase i rarely eat meat, my protein comes from my whey. Is boiled veggies such as asparagus/brocoli for dinner healthy?

Today was awesome!!! first time i've went out for stricly jogging cardio. I did probably more than a mile and i feel so great!!! came home ate some asparagus and about to sleep. Gotta wake up at 5am tomorrow to go jogging.. peace out

[MAURER]

good luck with everything. it would be awesome if you continue this journal year round. it will help you acheive goals.

[MonStar]

Nice to see that you had a good time doing cardio man. Maybe consider some intense training, I think you'll like that a lot more than cardio...

[kevint]

Originally Posted by MAURER

good luck with everything. it would be awesome if you continue this journal year round. it will help you acheive goals.

Hey, ya ill try to the best of my ability to update daily. as long as im getting feedback and constructive critisism

Originally Posted by MonStar

Maybe consider some intense training

Intense training? never herd of it.. you mind explaining to me what it is? ill consider it. thx


Still going strong!!! woke up at 5 am today to jog for 40 minutes then come home, shower, then head off to school. Feeling really guilty after eating lunch and dinner today. Lunch consisted of korean beef stir fry on white rice. the beef was pretty lean but i kno i wasnt doing myself much good by eating it. (it was sorta againts my will) (girl). dinner consisted of bowl of white rice w/ sweet and sour chicken. In between i ate 3 large carrots,4 celery stalks, large apple and tons of water. Im was feeling like a million bucks after i ran, but now i feel bloated and im about to do my trap workout.

[kevint]

did about 2 hours basketball cardio.. cals today was prolly around 2200, very dissapointed... funny how quickly one potato can turn into 3 and when enough isnt quite enough.. trap/ab workout today.. still learning to calculate cals easier and trying to understand xx/xx/xx concept... peace

[kevint]

jogged 40 mins this morning right after i woke up. had to get a head start of cal burn cause i had to cook the meat for my chinese club (100+ people) i also had some plain pasta w/o sause and a small handfull of junkfood and cake... had about a pound of meat too, i thought since it was a very special occasion i could treat myself. damn!! i should've learned better. no worries ill continue to try hard and not let this day side track me.. though this day has been a very good lesson. consequences of giving into temptation.

hmmm as for my cutting phase is concerned.. i biked maybe 30+ km (rough terrain/mostly uphill) not very cardio like.. but meh....

[kevint]

no cardio today.. friends got baptized today so i spent the whole day with em. i want to die!! lol feeling so bloated from the celebration dinner. did a nice strength training workout the moment i came back. biceps killing. can anyone suggest any techniques for doing bb shrugs? my grip gives and the skin gets blistered from the weight on my palms before i get any good reps done (feel the burn) i could use db's but i dont have any that heavy. im doing about 160 on the bb with a close grip position.

[kevint]

rest day today, but i managed to throw in 2 hours of ball and a short 30 min bicep/chest workout. i just felt like doing something lol.. ate pretty clean today... damn!! 2 bowls of rice!!! cant help but love my moms cooking!

[jgriffith]

Hey Kevint, journal is looking good. You might want to consider throwing in exactly what you did in the gym here sets/reps/weight. It will help you track your strength gains. Do you have a scale? I also find that by adding your body weight everyday first thing in the morning you will really be able to find out what effects you on a day to day basis. I found that salt really effects my weight, more so than other people and that how much water I drink has a big effect. Just something to consider. Calipers are pretty tough to get a reading for, take some time and know-how.

This is a decent way to measure bodyfat because its something that is constant, it may not be totally accurate to the number that you get, but its something that you can track. http://www.bblex.de/en/calc/navy.php its the navy body fat calculator. Give it a shot, keeping measurements is a great way to determine if you're losing muscle. If your chest and biceps are going down considerably as your weight is, then you know you're losing lbm. If your weight isnt going down much but your waist is without loss in chest and biceps, then you'll know you're losing body fat and gaining some muscle.

As far as the BB shrugs go, I love them. I bend over slightly when I do them not much, but just enough so that I dont hit the bar on my nuts. Might want to consider some straps so that you dont get blisters, although I'd just tough it out dont pick off your calluses, your hands will adjust soon. As far as technique sometimes you can get more weight up if you do a slight bounce in your knees as you pull up with your shoulders, this will bring the weight up, but the key here is to squeeze very hard at the top for a 2 count, you'll feel it tremendously if you're doing it right.

[kevint]

11:30 lettuce/lean beef on whole wheat bagel

3:15 3 medium size carrots / 3 full celery stalks

4:00 balled for 2 hrs

7:30 bowl of rice /w boiled veggies

[kevint]

1 1/2 hrs of bbal ate VERY clean today

[kevint]

hour of bball.. little too much carbs today if i may say so

[kevint]

2 hrs of intense ball ate clean till i HAD to eat fish and chips.. bah humbug!!!!