Week #1
Day #7
Sunday
Cardio Workout – Nothing
Strength Phase Training – Nothing
Comments: Didn’t get to work out…:(
Archive for July, 2015
Training Journal: 7/26/15
Posted: July 27, 2015 in Training JournalTags: Missed Training, Training, Training Journal
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Dietary Journal: 7/25/15
Posted: July 27, 2015 in Meal PlanTags: Diet, Dietary Journal, meal, Meal Plan
Water Intake: 8x8oz glasses
Breakfast (9:30am): Biscuits and Gravy – 1016 cal, 62g fat, 86g carbs, 24g protein, 54mg Chol
Snack: Nothing
Lunch (2:00pm): Napa Chicken and Portobellos (Applebees) – 500 cal, 16g fat, 38g carbs, 50g protein, 120mg Chol
Snack: Nothing
Dinner (5:00pm): Hamburger and Hotdog – 423/293 cal, 20/16g fat, 28/23g carbs, 30/10g protein, 75/50mg Chol
Snack: Nothing
Grand Totals: 2232 cal, 114g fat, 175g carbs, 114g protein, 299mg Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Had WAY too much Chol, as well as too many calories. I was ok on fat and carb levels and low on protein intake. I am still getting this new diet under my belt.
Training Journal: 7/25/15
Posted: July 27, 2015 in Training JournalTags: Cardio, Strength, Training
Week #1
Day #6
Saturday
Cardio Workout – Nothing
Strength Phase Training – Nothing
Comments: Still at the hotel near Kansas City. No time to walk today.
Dietary Journal: 7/24/15
Posted: July 27, 2015 in Meal PlanTags: Diet, Dietary Journal, meal, Meal Plan
Water Intake: 8x8oz glasses
Breakfast (9:30am): Bacon, Egg White, and Cheese (Subway) – 460 cal, 21g fat, 44g carbs, 22g protein, 20mg chol
Snack (11:30am): XS Energy and Burn/Melonade – 10 cal, 0g fat, 1g carbs, 0g protein
Lunch (2:00pm): Turkey Breast (Subway) – 410 cal, 17g fat, 45g carbs, 19g protein, 30mg chol
Snack: Nothing
Dinner (5:00pm): Beach Club (Jimmy John’s) – 647 cal, 24.5g fat, 71g carbs, 45g protein, 80mg Chol
Snack: Nothing
Grand Totals: 1527 cal, 62.5g fat, 161g carbs, 86g protein, 130mg Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Had Chol more under control today. NEED MORE PROTEIN!!!
Training Journal: 7/24/15
Posted: July 25, 2015 in Training JournalTags: Cardio, Driving Car burns calories???, Missed Training, Training, Walking
Week #1
Day #5
Friday
7:00-7:45pm
Cardio Workout – 45 min walking outside in the heat (93 degrees). I am on a trip to Kansas City. I am staying in a hotel and we are next to the nearly abandoned, Great Plains Mall. I walked around the perimeter at a moderate tempo. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 270-350 cal.
Strength Phase Training – was supposed to be a light bench press day, but there are no facilities near me. I will just have to miss this one and train harder the next time.
Comments: Will try to go on a walk tomorrow as well as do some outdoor activities. I did find out (LOL) that driving a car for 4.5 hours will burn 984 cal (I learned this at exercise.com)
Dietary Journal: 7/23/15
Posted: July 25, 2015 in Meal PlanTags: Cottage Cheese, Diet, Egg Whites, Shrimp, Turkey
Water Intake: 8x8oz glasses
Breakfast (9:30am): Loaded Egg White Omelet – 500 cal, 10g fat, 40g carbs, 45g protein
Snack (11:30am): XS Energy and Burn/Melonade – 10 cal, 0g fat, 1g carbs, 0g protein
Lunch (2:00pm): Turkey Breast (Subway) – 730 cal, 20g fat, 97g carbs, 42g protein
Snack: Nothing
Dinner (5:00pm): Shrimp Caesar Wraps– 780 cal, 34.5g fat, 82.5g carbs, 43.5g protein
Snack (8:30): Cottage Cheese – 203 cal, 4.4g fat, 8.2g carbs, 31g protein.
Grand Totals: 2223 cal, 68.9g fat, 228,7g carbs, 161.5g protein.
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Too much Cholesterol today (223mg, but its lower than yesterday). I ate a little more calories than I wanted to. I want to stick around 2200 cal a day right now. I had the right amount of fat (85-125g), I need less carbs (<200g) and I need WHEY more protein…get it…(200-250g). I can make my subway sandwiches healthier due to the online nutritional calculator they have on their website. Will use it next time.
Training Journal: 7/23/15
Posted: July 25, 2015 in Training JournalTags: Cardio, Deadlift, Deficit, Heavy Hammer Gym, Squat, Strength, Training
Week #1
Day #4
Thursday
3:35-4:15pm
Cardio Workout – 6 min on Elliptical at a moderate pace. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 200-250 cal.
Strength Phase Training – Lower Body Focus (Back,Hamstrings,Glutes)
Deadlift (2″ deficit) Warmups – 210×5, 260×5, 315×3
Deadlift (2″ deficit) Working Sets – 340×5, 365×5
Deadlift (2″ deficit) Cool Downs – 315×5
High Bar Squat – 225×10, 135×10
Comments: 1st time doing DL and SQ in a while…ouch. Felt Okay. Feeling decent strength returning. Just need to get used to the movements again. Legs started getting sore after first couple sets of DL…IAP still doing well. Done at Heavy Hammer Gym.
Training Journal: 7/22/15
Posted: July 23, 2015 in Training JournalTags: Cardio, Other Exercise, Overhead Press, Strength, Training, Upper Body
Week #1
Day #3
Wednesday
Mowed the Yard – 1 hr – Moderate pace – burned around 300-350 cal.
11:40am-12:15pm
Cardio Workout – 5 min on Elliptical at a moderate pace. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 200-250 cal.
Strength Phase Training – Upper Body focus (Shoulders)
Did some shoulder rehab/mobility work first. Shoulder raise complex mostly.
Overhead Press Warmups – 80×5, 100×5, 120×3
Overhead Press Working Sets – 130×5, 140×7 (only needed 5)
Overhead Press Cool Downs – 120x5x2
Upright Rows – 75x10x2 (used ez curl bar)
Comments: Felt very easy today. Right shoulder still hurts so I used some icy/hot type stuff on it. Felt like I was getting good Intra-abdominal pressure built up and good Ab Flexion. Done at Heavy Hammer Gym.
Dietary Journal: 7/22/15
Posted: July 23, 2015 in Meal PlanTags: Diet, I Cooked, meal, Meal Plan, NutraSmoothie, nutrition
Water Intake: 10x8oz glasses
Breakfast: 3 Egg Whites and Sweet Potato Bites – 51/90 cal, .3/0g fat, .6/22g carbs, 10.8/2g protein
Snack: Slender U NutraSmoothie (Fat Burner/Whey Protein) – 193 cal, 3g fat, 19g carbs, 23g protein
Lunch: Roasted Turkey and Avocado BLT and Low-Fat Vegetarian Garden Vegetable Soup w/Pesto
510/140 cal, 19/5g fat, 48/24g carbs, 37/4g protein
Snack: Nothing
Dinner: Shrimp Caesar Wraps and Lemon-Garlic Steamed Broccoli – 1040/60 cal, 46/3.7g fat, 110/6.1g carbs, 58/2.5g protein
Grand Totals: 2084 cal, 77g fat, 228.7g carbs, 137.3g protein
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Too much Cholesterol today (340mg, but most of it (280) came from Shrimp)
Dietary Journal Entry: 7/21/15
Posted: July 22, 2015 in Meal PlanTags: Diet, Food, Meal Plan, nutrition
Water Intake: 10x8oz glasses
Breakfast: Loaded Omelet – 497 cal, 31g fat, 10g carbs, 41g protein
Snack: XS Energy + Burn drink – 10 cal, 0g fat, 2g carbs, 0g protein
Lunch: Turkey Jerky – 120 cal, 1.5g fat, 9g carbs, 18g protein
Snack: Rush Hour Mocha Nutra Smoothie (Fat Burner and Whey Protein) – Don’t know specifics on it but averaged 400 cal.
Dinner: Baked Garlic Chicken and Sweet Potato bites – 396/90 cal, 25/0g fat, 4/22g carbs, 37/2g protein
Grand Totals: 1513 cal, 56.5g fat, 47g carbs, 98g protein
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Heavy Hammer Gym 