Doug's starting from scratch, need help!! Journal
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-05-2008, 05:20 PM
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Quote:
Originally Posted by dougz
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)
½ cup of old fashioned rolled oats (large grain)
1/8 cup of ground walnuts
½ 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?
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because you cheat 5 times a week ![Smile](https://www.bodybuilding.net/images/smilies/smile.gif) it doesn't happen overnight.
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![Old](https://www.bodybuilding.net/images/bbskin/statusicon/post_old.gif)
09-05-2008, 06:03 PM
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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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09-05-2008, 07:48 PM
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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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09-05-2008, 08:06 PM
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Going to talk to a trainer tomorrow..
Hope she knows her stuff..
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09-06-2008, 08:26 AM
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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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09-06-2008, 12:53 PM
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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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09-06-2008, 01:01 PM
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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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09-06-2008, 01:07 PM
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Quote:
form needs to be right on, or your not doing yourself any good.
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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
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D'oh.... :(
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09-08-2008, 07:21 PM
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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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09-08-2008, 07:34 PM
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Quote:
250g of protein (too much?)..
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No such thing! ![Big Grin](https://www.bodybuilding.net/images/smilies/biggrin.gif) 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.
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Last edited by Ross86; 09-09-2008 at 04:46 AM.
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