Summary: Too many calories, carbs, fat, and not enough protein. Seems to be my go-to combination when I don’t prepare ahead of time.
Archive for November, 2015
Dietary Journal – 11/20/15
Posted: November 22, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Too Much
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Training Journal – 11/20/15
Posted: November 22, 2015 in Announcements, Training JournalTags: Arms, Chest, Curl, DB, Dumbbells, Fat Gripz, Preacher, Skull Crusher, Spoto, Wrist
Friday – Chest/Arms
Dumbbell Bench Press – 30x2x10
Spot0 Press – 135x2x10
Preacher Curl Machine – 70x2x10
Standing Skull Crusher – 50x2x10
Wrist Curl/Extension – 12x2x10 (used FatGripz to make it harder)
Daily “Selfie” – This is my Quad City Strongman T-shirt. I bought this at the Quad City Strength and Fitness Expo this summer. I hope to compete in strongman/powerlifting/MAS at this competition in the future.
Dietary Journal – 11/19/15
Posted: November 20, 2015 in Announcements, Meal PlanTags: Calories, Carbs, eating, fatloss, Fats, Goals, macronutrients, meal, Meal Plan, More, Nutrilite, nutrition, Protein, Water, Whey, Whey Protein
Summary: Low on calories again, but still feel good. Carbs, fat, and protein all low when you don’t eat enough. I need to make more time to eat. Weighed in at 233 lbs though today. Goal is to hit 225 lbs by Christmas.
Training Journal – 11/19/15
Posted: November 20, 2015 in Announcements, Training JournalTags: Back, Calves, Deadlift, Gorilla Bench, Hamstrings, Kaz, Rows, Shrugs, Sumo
Thursday – Hamstrings, Back, Calves
Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good. I might switch my competition DL style to sumo and use conventional in 1 training block.
Stiff Leg Deadlift – 135x2x10
Seated Row – 50x2x10 – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.
Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps. I did this and counted all 3 grips as 1 set. So, technically, I did 2 sets of 30 reps.
Standing Calf Raises – 275x2x10
Daily “Selfie” – This is my Gorilla Bench T-shirt. I won it in a Facebook Give-Away. One of my favorite shirts. Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla. You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: http://www.gorillabench.com/index.html
Dietary Journal – 11/18/15
Posted: November 19, 2015 in Announcements, Meal PlanTags: Calories, Carbs, fatloss, Fats, macronutrients, meal, Meal Plan, Nutrilite, Nutrion, nutrition, Protein, Whey, Whey Protein
Summary – Low on calories, but felt fine all day. Good amount of carbs (for me). Below my allowed amount of fat. Still low on protein, but getting better every day. I ate 4 out of my 5 meals, so that is getting better as well. Now I just need to do a better job with TIMING my macronutrients as per the Renaissance Diet template I set up. If I stay between this amount of calories and 1700 calories, I would weight 220ish in a month.
Training Journal – 11/18/15
Posted: November 19, 2015 in Announcements, Training JournalTags: Arms, Biceps, Bodyweight, Curl, DB, Dips, Dumbbells, Elbow Sleeves, Hammer, Hulk Hogan, Hulkamania, OHP, Overhead Press, SBD, Selfie, Shoulder pain, Shoulders, Training, Training Journal, Triceps, Wrist Wraps
Wednesday – Shoulders/Arms
Overhead Press – 135x2x10
Seated Dumbbell Press – 30x2x10
Hammer Curls – 20x2x10
Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more. My shoulders have always hurt. This time they were a little tender, but I was able to do them with “relative” ease. I will keep including them in my training.
My daily “selfie.” Yes! That is “almost” Hulk Hogan on my shirt! This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps. I will be doing a product review on them soon(ish).
Dietary Journal – 11/17/15
Posted: November 18, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Diet, Dietary Journal, Fats, macronutrients, Nutrilite, nutrition, Protein, The Renaissance Diet, Whey, Whey Protein
This is a screen shot of the program I use to track my diet. This is the MyFitnessPal app and website. I know that not all the numbers are totally accurate, but this gives me a rough estimate.
Summary – Good on calories. I like staying between 1700-2000. My carbs were a little high for lunch and dinner, but I still stayed below my daily allotment. My biggest problem is protein. I never seem to get enough. Here I am almost 100g short on my protein intake. Should I supplement with more Whey? I know I missed 2 meals and that would help with about 50-60g of protein, but still short. If you have any suggestions other than “EAT MORE MEAT” I would be interested to hear them.
Training Journal – 11/17/15
Posted: November 18, 2015 in Announcements, Training JournalTags: Brian Shaw, Calves, DB, Dumbbells, Front Squat, Quad Cities, Quad City Strength and Fitness Expo, Quads, Rows, Selfie, Shaw Strength, Shrugs, Training, Training Journal
Tuesday – Quads, Back, Calves
Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor. I had trouble using the OLY style grip. I ended up using the crossed arms style. It worked for now, but as it gets heavier I don’t know if that will work. I will keep working my mobility so I can use the proper grip.
Bent Over Rows – 135x2x10
Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)
Standing Calf Raises – 225x2x10
Here is my daily training “selfie”. Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year. I got to talk to him privately for almost half and hour. It was great picking his brain on training, competing, and recovering from injury.
Dietary Journal – 11/16/15
Posted: November 17, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Fats, macronutrients, nutrition, Protein, Water
9am – 585 cal, 32 pro, 58 carb, 26 fat, 20 oz water
12pm – 1126 cal, 41 pro, 119 carb, 56 fat, 10 0z water
3pm –
6pm – 793 cal, 26 pro, 136 carb, 16 fat, 0 oz water
9pm –
Total – 2504 cal, 98 pro, 313 carb, 98 fat, 30 0z water
Summary – Way t0o many calories!!! I went over by 300 or so. Not enough protein!!! About 100 short. Too may carbs!!! Over by 70ish. Too much fat!!! Over by nearly 100%. Not enough water!!! About 50 oz short of what I normally drink. This was just a very off day for my nutrition. I will be back on track tomorrow.
Heavy Hammer Gym 