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Old 10-19-2009, 09:14 PM   #1091
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That's what they say.
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Old 10-20-2009, 05:37 AM   #1092
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Prove it!

lol jk

IW
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Old 10-20-2009, 08:23 AM   #1093
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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
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Old 10-20-2009, 08:30 AM   #1094
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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.

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Old 10-20-2009, 09:27 AM   #1095
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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

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Old 10-20-2009, 09:30 AM   #1096
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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
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Old 10-20-2009, 09:31 AM   #1097
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Alright cool. Thanks guys. I guess if I think of a 1/2lb burger patty... its not that big. Num num num.
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Old 10-20-2009, 12:11 PM   #1098
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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
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Old 10-21-2009, 09:39 AM   #1099
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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
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Old 10-21-2009, 09:30 PM   #1100
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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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