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Doug's starting from scratch, need help!! Journal

Personal Journals discussion on Doug's starting from scratch, need help!! Journal, within the Members Section; Originally Posted by dougz Here's an example of what I'll eat in a day that I just put together on ...


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Old 09-05-2008, 05:20 PM   #11
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Quote:
Originally Posted by dougz View Post
Here's an example of what I'll eat in a day that I just put together on fitday:

9am: Breakfast

Rolled oats and cottage cheese

510 cal. (26%F 34% protein43% carbs)

cup of old fashioned rolled oats (large grain)
1/8 cup of ground walnuts
cup of 1% milk
1 tbsp of brown sugar
1 cup of 1% cottage cheese

12am: Lunch

Chocolate shake 434 cal. (38%P, 27%F, 35%C)

35g of whey protein powder (BioX Xtreme)
1 cup of 1% milk
2 tbsp of cocoa powder
1 tbsp of organic peanut butter
1 tbsp of fructose


4pm: Snack

Chocolate shake 434 cal. (38%P, 27%F, 35%C)


8pm: Dinner

Chicken Salad 685 cal. ( 27% F, 28% C, 44%P)

8oz boneless skinless chicken breast
2 cups of romaine lettuce
1 apple
1 cup of grapes
2 tbsp of salad dressing


10:30pm Snack

Chocolate shake 434 cal. (38%P, 27%F, 35%C)

Total calories: 2497

Ouch! So why haven't I been dropping body fat, along with muscle?
because you cheat 5 times a week it doesn't happen overnight.
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Old 09-05-2008, 06:03 PM   #12
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Well, we'll see what happens when I start getting strict..

But I'll probably be adding at least one more meal so I'm averaging a meal every 3 hours , so about 2800-2900 calories..

Or just stick with 2500?
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Old 09-05-2008, 07:48 PM   #13
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online calculators don't tell the whole story, you just have to try it out and tinker with it...only way you're going to find out.

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Old 09-05-2008, 08:06 PM   #14
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Going to talk to a trainer tomorrow..

Hope she knows her stuff..
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Old 09-06-2008, 08:26 AM   #15
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Shoot..

Had to delay meeting with trainer.

Ordered some:

QSE Gold Medal Carbs (MaltoDextrin) 10lbs for $40

http://www.supplementscanada.com/pop...roduct773.html

Prolab Creatine Monohydrate 1000g for $33

Evolution Labs glucEVOL (100% Waxy Maize) 4lbs fo $36

Still not sure wether I just need the QSE Gold Medal Carbs AND dextrose.. It says it has dextrose in it, so..

I couldn't find any Kwick Karbs, so hopefully that Evolution Labs waxy maize is ok, too..

Weight this morning after breakfast and b.m. = 206lbs
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Old 09-06-2008, 12:53 PM   #16
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11am:

Pre-workout shake

(1.5 cups of 1% yogurt, 2 cups frz. bluberries, 1 tbsp grd. walnuts)

12 noon:

Delt workout:

dumbbell lateral raises (both arms): 20x10, 20x10, 30x5, 30x5, 30x5

Standing overhead press: 80x10, 80x10,100x5, 100x5, 100x5

Form was sloppy on last rep on all 3 last sets.. May have to go down to 90? How good does your form have to be?

Machine Rear Delt.Laterals: 100x10, 100x10, 135x5, 135x5, 135x5

Have to remember to pause at end of motion!!

Squats (yes, I said squats) Well, machine squats.. The ones where the bar is on a machine that goes straight up and down..

Is it ok to do these for the first little bit, or am I being too much of a pussy?

I feel I can concentrate more on getting my bum out and going low if I don't have to worry about falling over backwards.. Thoughts?

Very hard on my upper back, and my rotator cuffs!! :(

I just did 3 sets of 100lbs

1pm:

PWO shake: 2 cups of Tropicana OJ, 35g of whey.

2pm:

Real meal:

2 whole eggs, 3 whites, 1 tomato, 1 orange, 3 tbsp of salsa, some cheddar + 2000mg of Omega 3 fish body oil
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Old 09-06-2008, 01:01 PM   #17
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form needs to be right on, or your not doing yourself any good.

don't do machine squats. man up and put barbell on your back
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Old 09-06-2008, 01:07 PM   #18
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Quote:
form needs to be right on, or your not doing yourself any good.
Do you try to lift it straight up, or slightly forward (80 degrees)?

By lack of form I mean cheating, rocking it up a bit.. I'll take it down to 90 next time..

Mind you, I'll be trying out my "Starting Strength" routine by then, and I don't think this excersize is on there (not any of these, in fact)..

Quote:
don't do machine squats. man up and put barbell on your back
D'oh.... :(
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Old 09-08-2008, 07:21 PM   #19
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Weight after breakfast and b.m. 208lbs

Good workout today..

6:30pm:

Drank a Pre WO shake of a banana, 1 tbsp of PB, and a cup of milk.

(noxious flatulence!! No more bananas for me!!)

2000mg of fish oil Omega 3 tablets.

7:30pm:

30 min. on the treadmill or 2.7miles
(5 min warm-up, 5 min cool down, 20 min @6mph x 1.5 incline).

I did chest excersizes first, instead of lats first.

made a big difference with my chest workout..

Bench: 2x10 push-ups for a warm up, then 90x3

Sigh.. It's a start.. :(

Machine seated fly: 135x5

Pull ups: x10 x5 x5

Barbell Row: 100x5

Form was sloppy.. Will try 90 next time

Cable straight arm pull-down 60 x5

Great pump in lats..

8: 30pm: PWO shake, 2 cups of OJ, 1 multivitamin, 35g of whey.

9:30pm: 2 whole eggs, 3 whites, 3 tbsp salsa, 35g of cheddar, 1 tomato, 1 orange.

Cals for the day: 2680 37% protein , 43% carbs, 20% fat

250g of protein (too much?)..

Man, I love this Fit Day app!
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Old 09-08-2008, 07:34 PM   #20
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Quote:
250g of protein (too much?)..
No such thing! Ok, maybe for people that have renal failure or in other weird cases. Don't worry about it. If you start getting over 400g of protein per day, then worry. 250g/day is a good number. No reason to get any less than that.

Last edited by Ross86; 09-09-2008 at 04:46 AM..

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