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05-Jun-03, 11:09 AM
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#1
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Wolfnatas's diet & workout journal attempt
175lbs, 6'1" Don't know body fat yet.. calipers in the mail.
It looks like the diet is the key to good gains, so here's my first attempt at a diet journal. I intend to log as many days as possible for 2 weeks to find out my daily caloric intake.
Day1 (non-workout day)
Oatmeal 41carb, 8prot, 5fat - 225 cals
Nutri-grain bar 26carb, 2prot, 3fat - 140 cals
Peanuts 1/4 cup 5carb, 7prot, 14fat - 163 cals
Cursor's chicken pita 52carb, 44prot, 8fat - 536 cals
Apple 21carb, .5prot, .5fat - 81 cals
Peanuts 1/4 cup 5carb, 7prot, 14fat - 163 cals
Protien shake 72carb, 56prot, 23fat - 694 cals
(2sc whey, 1/2 cu oatmeal, 2 tbsp peanut butter, 1 banana)
sushi 39carb, 5prot, .5fat - 181 cals
Day1 total 261carb, 131prot, 67fat - 2183 cals
Briefly looking at day one I'd guess I need to shift my carbs to earlier in the day, and get 40 or 50 more grams of protien. Any thoughts/pointers/ideas? I'll post day 2 tommorrow.
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Last edited by Wolfnatas; 01-Jul-03 at 07:53 PM.
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05-Jun-03, 11:16 AM
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#2
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Registered User
Join Date: Apr 2003
Age: 29
Posts: 1,218
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Not sure if this apply's or not and I'm sure if it doesn't people will tell you 
I was under the understanding that fish other than canned tuna shouldn;t be eaten more than once a week because of the iron buildup? Correct?
I like the idea of pushing the carbs early and laying off as evening approaches. good plan |
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05-Jun-03, 10:01 PM
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#3
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 2
I got my caliper today, and it looks like I'm 20% bodyfat. Bummer.
Oatmeal - 41 carb, 8 prot, 5 fat - 225 cals
nutri-grain bar - 26 carb, 2 prot, 3 fat - 140 cals
1/4 cup peanuts - 5 carb, 7 prot, 14 fat - 163 cals
cursor's chicken pita - 52 carb, 44 prot, 8 fat - 536 cals
apple - 21 carb, .5 prot, .5 fat - 81 cals
1/4 cup peanuts - 5 carb, 7 prot, 14 fat - 163 cals
cursor's chicken pita - 52 carb, 44 prot, 8 fat - 536 cals
Lat pulldown
Dumbell lat pull-up
Dumbell shoulder press
miltary press
upright row
dumbell lateral raise
shoulder shrug
20 minutes cardio
protien shake - 31 carb, 49 prot, 18 fat - 469 cals
(2 cu whey, 2 tbsp peanut butter, 1 banana)
Cursor's chicken crock 15 carb, 50 prot, 10 fat - 198 cals
Day's total 248 carb, 211 prot, 80 fat, 2511 cals
I did better on the protien today but I think I might've had too much carbs. |
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05-Jun-03, 10:03 PM
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#4
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Quote:
Originally posted by DaLinkWent
Not sure if this apply's or not and I'm sure if it doesn't people will tell you
I was under the understanding that fish other than canned tuna shouldn;t be eaten more than once a week because of the iron buildup? Correct?
I like the idea of pushing the carbs early and laying off as evening approaches. good plan
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I don't know about the fish and iron thing... Cursor might though.
I can't take credit for the early carbs idea... I lifted it from one of Cursor's posts.  |
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07-Jun-03, 01:21 PM
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#5
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 3 (non workout day)
Oatmeal 41c/8p/5f - 225 cals
Nutri grain bar 26c/2p/3f - 140 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
Cursor's chicken pita with pace picante 54c/44p/8f - 546 cals
protein shake 31c/49p/18f - 469 cals
(2 cu whey, 2 tbsp peanut butter, 1 banana)
3 hard boiled eggs (no yolk) 15c/19p/16f 232 cals?
8 bud lites 52. 8c/ 7.2 p/ 0f - 880 cals
tostitos & pace picante sauce 42c/4p/6f - 280 cals
sams club tropical trail mix 32c/4p/8f - 280 cals
totals 298.8c/144.2p/78f - 3215 calories
Hmm.... not enough protein.
Last edited by Wolfnatas; 10-Jun-03 at 09:00 PM.
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07-Jun-03, 08:17 PM
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#6
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Registered User
Join Date: Jun 2003
Posts: 7
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Bro if only you would have asked me I could have mailed you my calipers and little "how to, what for and why book" that came with them. You just spent $20. bucks you didn't need to didn't ya snicker...snicker.... Big sis's are good for some things |
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09-Jun-03, 07:36 PM
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#7
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 4
2 eggs, chicken, cheese, english muffin 24c/19.3p/13.2f - 299.3 cals
OJ - 20.4c/13p/0.1f - 84.9 cals
trail mix - 32c/4p/16f- 280 cals
Leg press
Calf press
Leg extension
Squats
Standing dumbell curls
preacher curls
concentration curls
protein shake - 72c/56p/23f - 694 cals
4 boiled eggs - 0c/8p/0f - 300 cals
dinner at the melting pot
hmm.... bout 100 - 150 carbs / 50 - 80 prot/ 25 - 75 fat - 1000 - 1500 cals, but who knows
Totals for the day 250 - 300c/ 140 - 170 prot/ 78 - 128 fat - 2650 to 3150 cals
Hmm.. need more protien. and more restaurants with nutritional info on the backs of the pages.
__________________
Registered poster of semi-inconsequential quasi-significant foppish tomfoolery and illustrative conjecture.
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09-Jun-03, 08:09 PM
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#8
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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One minor observation: Your post- workout shake should be designed with a very minimal amount of fat. 18–23g is far too much. A good portion of your fat is best consumed in the evening with some protein (and reduced, nearly eliminated, carbs). |
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10-Jun-03, 01:44 PM
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#9
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Thanx for the input, Cursor. That's the kind of info I need. I'll try to lower the amount of fat intake pre and post workout when I can.
Day 6
Oatmeal 41c/8p/5f - 225 cals
Nutri grain bar 26c/2p/3f - 140 cals
Grilled steak stuft burrito 76c/31p/28f - 680 cals
Chicken quesadilla 39c/19p/28f - 490 cals
4 boiled eggs - 0c/8p/0f - 300 cals
cursor's chicken pita - 52c/44p/8f - 536 cals
Jerky - 5c/12p/.5f - 70 cals
protein shake - 10c/42p/3f - 236 cals
(2 sc whey & water)
Totals 249c/166p/75.5f - 2677 cals
Better on the protien, but I guess I need more fat? That's amazing, considering that lunch and post lunch snack were taco bell. Bah humbug. Eat more peanuts I guess. |
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10-Jun-03, 08:59 PM
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#10
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 7
Oatmeal 41c/8p/5f - 225 cals
3 boiled eggs (no yolk) 0c/10p/1f 220ish cals
Nutri grain bar 26c/2p/3f - 140 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
cursor's chicken pita - 52c/44p/8f - 536 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
Banana 27.6c/1.2p/6f - 108.6 cals
Jerky 5c/12p/0.5f - 60 cals
Turkey sandwich - 53c/32p/23f - 510 cals
Bench press - bar
1 arm alternating dumbell press
butterfly dumbells
incline bench - bar
dumbell tricep extension ( skull crushers)
Weighted Bench dip
dumbell tricep kickback
Protein shake 43c/37p/3f - 365 cals
(1/3 cu cottage cheese, 1/3 cu lite strawberry yogurt, 1 banana, 1 cu optimum whey, water)
Sardines, fat free saltines, & heinz w/ tabasco 29c/14p/10f - 300 cals
Totals 287c/174p/87f - 2789 calories
Protein looks about right I guess. I managed to lower the fat on the post workout shake, but not on the pre workout meal. I could still lose some carbs in the evening if I can figure out how.
I like those bench dips... first time I've done em. |
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12-Jun-03, 01:14 PM
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#11
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 8
Oatmeal 41c/8p/5f - 225 cals
3 boiled eggs (no yolk) 0c/10p/1f 220ish cals
Nutri grain bar 26c/2p/3f - 140 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
cursor's chicken pita - 52c/44p/8f - 536 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
Jerky 5c/12p/0.5f - 60 cals
Meatballs 8c/26p/32f - 420 cals
Protein shake 28c/41p/4f - 325 cals
(1/2 cu cottage cheese, 1/2 cu strawberry lite yogurt, 1 sc whey)
Totals 170c/157p/81.5f - 2252 calories
Looks like a low carb day here, and not quite enough calories. Not to mention that I still need more protein. |
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12-Jun-03, 09:54 PM
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#12
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 9
Oatmeal 41c/8p/5f - 225 cals
3 boiled eggs (no yolk) 0c/10p/1f 220ish cals
banana 32c/2p/0f - 109 cals
Nutri grain bar 26c/2p/3f - 140 cals
1/4 cup peanuts 5c/7p/14f - 163 cals
lean pockets 64c/28p/14f - 480 cals
banana 32c/2p/0f - 109 cals
cursor's chicken pita - 52c/44p/8f - 536 cals
Lat pulldown
Dumbell lat pull-up
Dumbell shoulder press
miltary press
upright row
dumbell lateral raise
shoulder shrug
Protein shake 62c/68p/7f - 495 cals
(2 cu whey, 1/2 cu cottage cheese, 1/2 cu lite strawberry yogurt, 1 banana)
Meatballs - 5c/15p/18f - 250 cals
Sardines - 0c/13p/10f - 150 cals
Totals - 319c/199p/79f - 2877 cals
I think this was about the best day I've had so far, dietwise. Looks like I got enough protien, I guess I could be short on fat... but I dunno if that's worth worrying about. Who knew that sardines without crackers were still pretty good? Better than a can o tuna anyways. |
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16-Jun-03, 01:25 PM
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#13
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 10
Oatmeal 41c/8p/5f - 225 cals
3 boiled eggs (no yolk) 0c/10p/1f 220ish cals
Granola bar 29c/4p/6f - 180 cals
Mixed nuts 14c/8p/30f - 340 cals
Roast beast sandwich 29c/36p/21f - 460 cals
2 gatorades 30c/0p/0f - 120 cals
healthy burrito 38c/9p/6f - 210 cals
6 bud lites 40c/5p/0f - 660 cals
tostitos & pace picante sauce 42c/4p/6f - 280 cals
Totals - 263c/84p/74f - 2695 cals
Way low on protien today, but I could use more carbs & fat too I guess. |
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16-Jun-03, 01:56 PM
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#14
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 12
2 eggs, chicken, cheese, english muffin 24c/23p/13.2f - 350 cals
Leg press
Calf press
Leg extension
Squats
Standing dumbell curls
preacher curls
concentration curls
Protein shake 43c/44p/4.5f - 318 cals
(1cu whey, 1/2cu cott cheese, 1/2 cu yogurt, 1/2 cu apple sauce)
2 cursor's chicken pitas (made w/ tortillas)
62c/28p/10f - 374 cals
Coke 70c/0p/0f - 277 cals
tostitos & pace picante sauce 42c/4p/6f - 280 cals
Flounder & mahi mahi w/ steamed veggies 48c/55p/7f 620 cals
Mixed nuts 7c/4p/15f - 170 cals
Protein shake (1sc whey) 2c/22p/0f - 118 cals
Totals 298c/180p/56f - 2507 cals |
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16-Jun-03, 09:31 PM
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#15
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Registered User
Join Date: May 2003
Location: USA - NC
Age: 34
Posts: 2,259
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Day 13
Oatmeal 41c/8p/5f - 225 cals
3 boiled eggs (no yolk) 0c/12p/1f 220ish cals
Nutri grain bar 26c/2p/3f - 140 cals
1/4 cup peanuts 7c/10p/17f - 210 cals
2 cursor's chicken pitas (made w/ tortillas)
62c/28p/10f - 374 cals
1/4 cup peanuts 7c/10p/17f - 210 cals
1 can sliced pineapple 75c/0p/0f - 300 cals
Flounder & mahi mahi w/ steamed veggies 40c/20p/7f 300 cals
Protein shake 16c/65p/20f - 508 cals
(1sc whey, 1sc egg protein, 2tbsp peanut butter, 1/2cu cottage cheese)
beach cliff sardines in soybean oil
1c/22p/12f - 200 cals
Totals 275c/177p/92f - 2687 cals |
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| alternating db, ankle weights, bar curl, bar curls, barbell bench press, barbell curl, barbell curls, barbell lunges, barbell military, barbell row, barbell rows, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, bell curls, bell press, bench dip, bench dips, bench press, bench presses, bentover row, bentover rows, boca burger, body exercise, body exercises, body fat, body strength, boiled eggs, bulking phase, burning fat, cable cross, cable crunch, cable crunches, cable curl, cable curls, cable press, cable pressdown, cable pull, cable pulldowns, cable push, cable pushdown, cable row, cable rows, cable tricep, calf press, calf raise, calf raises, caloric intake, canned chicken, canned tuna, carb cycling, chest exercise, chest routine, chicken breast, chicken sandwich, concentration curls, cup cottage cheese, cup oatmeal, curl bar, daily cal, daily caloric, daily caloric intake, dead lift, dead lifts, decent workout, decline bench, decline bench press, deep squat, diet journal, diet plan, dip station, dumbbell bench, dumbbell bench press, dumbbell curl, dumbbell curls, dumbbell press, dumbell bench, dumbell bench press, dumbell curl, dumbell curls, dumbell press, dumbell shoulder, dumbell shoulder press, english muffin, extra fat, fat cheese, fat intake, fat loss, fat mayo, fibrous veggies, flat barbell, flat barbell bench, flat bench, gaining muscle, gaining weight, grain bread, grape juice, grip bench, grip bench press, grip pull, grip pulldown, grip pulldowns, hammer curl, hammer curls, healthy choice, heavy weights, hiit cardio, hours sleep, hyper extensions, incline bench, incline bench press, incline crunch, incline crunches, incline db, increase weight, increased weight, inner chest, jaster shrug, jaster shrugs, knee pain, lat pull, lat pulldown, lat raise, lateral raise, lateral raises, lean mass, lean muscle, left shoulder, leg curl, leg dead, leg deadlift, leg extension, leg lift, leg lifts, leg press, leg workout, light weight, losing fat, low carb, lower weight, lying db, lying tricep, mass building, max weight, military press, mixed nuts, moving forward, muscle mass, nonfat yogurt, nutritional info, optimum whey, orange juice, overhead db, overhead tricep, personal record, physical therapist, poor form, pound dumbells, power cleans, pre workout, preacher curl, protein plus, protein shake, pullup bar, regular bench, regular squats, reverse curls, seated cable row, seated cable rows, seated overhead, shoulder pain, shoulder press, shoulder shrug, skull crushers, soy milk, soybean oil, sprouted grain, sprouted grain bread, squat rack, standard push, standing calf raise, standing calf raises, standing db, standing dumbell, steamed broccoli, steamed veggies, stiff leg, stiff leg deadlift, stiff leg deadlifts, straight bar, straight bar curls, taco bell, tbsp peanut, term goal, trail mix, tri workout, tricep cable, tricep exercise, tricep exercises, tricep ext, tricep extension, tricep extensions, tricep kic | |
