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TALO · 10-19-2009, 09:14 PM

That's what they say.

iron_worker · 10-20-2009, 05:37 AM

Prove it!

lol jk

IW

iron_worker · 10-20-2009, 08:23 AM

So I'm looking around for caloric values for boneless skinless chicken breasts. I find on calorieking.com that I would have to eat 285g of chicken to get the 60g protein I want for my 3 main meals. However, it says this is for raw chicken... Aren't the values mainly supposed to be cooked values or am I @ss backwards? It just seemed like a huge amount of chicken. Maybe not?

IW

Kane · 10-20-2009, 08:30 AM

Raw. 285g uncooked is not going to be 285g cooked.

It will probably be 240g (best guess, I don't know for sure) but it depend on how much you cook it (ie. if you cook it just to the point of being done or dry the fuck out of it) and how you cook it.

It's around half a pound (cooked) which is not much at all. That's one small-medium sized chicken breast or about 2-3 bites.

Pitysister · 10-20-2009, 09:27 AM

i love to use nutritiondata.com for the whole raw/cooked mixup

some stuff i weigh raw and some stuff i weigh cooked. if you weigh 4 oz. of fish raw....and then cook it...sure it will weigh less if you measure it again after you cook it...but it will have all the protein that it had at 4 ounces raw

Pitysister · 10-20-2009, 09:30 AM

just to use chicken legs as an example...raw you get 6g of protein per ounce....but cooked it has 8g per ounce. that ounce just becomes more "protein dense" as you cook it

iron_worker · 10-20-2009, 09:31 AM

Alright cool. Thanks guys. I guess if I think of a 1/2lb burger patty... its not that big. Num num num.

iron_worker · 10-20-2009, 12:11 PM

So I think I have the numbers for my plan mostly worked out.

For NTD it ended up at 2680cals with a split of ~ 41-30-29 (assuming protein and carbs are 4cal/g, and fats are 9cal/g).

I think for the TD I'll just add in the gainer shake like I've been doing to bring me up to ~3000cals total. It will screw with the overall split a little but just for the PWO meal so no big deal.

If anyone wants the spreadsheet I can send it over.

IW

iron_worker · 10-21-2009, 09:39 AM

Tuesday October 20th/2009

Cardio
30mins - treadmill

rotated 5mins at 4.0mph and 5mins at 5.0mph. Pretty light but I wanted to start easy so I wasn't sore for squat day.

IW

iron_worker · 10-21-2009, 09:30 PM

Wednesday Oct 21st/2009

BW: 190.0lb - I guess this is my official diet start weight.

Bench
bar x 10
135lb 2x5
155lb x 3
175lb x 1
185lb 5x5

Squats
bw x 10
bar x 8
135lb 2x5
175lb x 3
195lb x 1
215lb 5x5

I don't know why but legs are hurting pretty bad after this... ugh. My quads specifically.

Standing Rows
145lb 5x5

Thoughts

First day on the diet. It went pretty well. It feels like I'm stuffing myself so far since I was eating alot more fats before which is more energy dense (aka less volume). I only missed out on the carbs of the last meal but that was because it was at 11:30 after the gym and I didn't think carbs that late would help anything.

So we'll see which way my weight goes in the next couple of weeks.

IW

10-20-2009, 08:30 AM	#1094
Kane Rank: Middleweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 2,238 Country: Gender:	Raw. 285g uncooked is not going to be 285g cooked. It will probably be 240g (best guess, I don't know for sure) but it depend on how much you cook it (ie. if you cook it just to the point of being done or dry the fuck out of it) and how you cook it. It's around half a pound (cooked) which is not much at all. That's one small-medium sized chicken breast or about 2-3 bites.
	Kane's Sig:"Pain don't hurt" - Dalton "NO, this is my squat rack. Go get your own!" "Damn that's shit heavy" - Wolf To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-20-2009, 09:27 AM	#1095
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	i love to use nutritiondata.com for the whole raw/cooked mixup some stuff i weigh raw and some stuff i weigh cooked. if you weigh 4 oz. of fish raw....and then cook it...sure it will weigh less if you measure it again after you cook it...but it will have all the protein that it had at 4 ounces raw
	Pitysister's Sig: *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* And when you seek forgiveness You will see there is no god And for all eternity You will cry my name

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10-19-2009, 09:14 PM	#1091
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	That's what they say.

10-20-2009, 05:37 AM	#1092
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Prove it! lol jk IW

10-20-2009, 08:23 AM	#1093
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	So I'm looking around for caloric values for boneless skinless chicken breasts. I find on calorieking.com that I would have to eat 285g of chicken to get the 60g protein I want for my 3 main meals. However, it says this is for raw chicken... Aren't the values mainly supposed to be cooked values or am I @ss backwards? It just seemed like a huge amount of chicken. Maybe not? IW

10-20-2009, 09:30 AM	#1096
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	just to use chicken legs as an example...raw you get 6g of protein per ounce....but cooked it has 8g per ounce. that ounce just becomes more "protein dense" as you cook it

10-20-2009, 09:31 AM	#1097
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Alright cool. Thanks guys. I guess if I think of a 1/2lb burger patty... its not that big. Num num num.

10-20-2009, 12:11 PM	#1098
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	So I think I have the numbers for my plan mostly worked out. For NTD it ended up at 2680cals with a split of ~ 41-30-29 (assuming protein and carbs are 4cal/g, and fats are 9cal/g). I think for the TD I'll just add in the gainer shake like I've been doing to bring me up to ~3000cals total. It will screw with the overall split a little but just for the PWO meal so no big deal. If anyone wants the spreadsheet I can send it over. IW

10-21-2009, 09:39 AM	#1099
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday October 20th/2009 Cardio 30mins - treadmill rotated 5mins at 4.0mph and 5mins at 5.0mph. Pretty light but I wanted to start easy so I wasn't sore for squat day. IW

10-21-2009, 09:30 PM	#1100
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday Oct 21st/2009 BW: 190.0lb - I guess this is my official diet start weight. Bench bar x 10 135lb 2x5 155lb x 3 175lb x 1 185lb 5x5 Squats bw x 10 bar x 8 135lb 2x5 175lb x 3 195lb x 1 215lb 5x5 I don't know why but legs are hurting pretty bad after this... ugh. My quads specifically. Standing Rows 145lb 5x5 Thoughts First day on the diet. It went pretty well. It feels like I'm stuffing myself so far since I was eating alot more fats before which is more energy dense (aka less volume). I only missed out on the carbs of the last meal but that was because it was at 11:30 after the gym and I didn't think carbs that late would help anything. So we'll see which way my weight goes in the next couple of weeks. IW

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