Summary: Good on calories. Good on Carbs. Good on Fats. WAY LOW ON PROTEIN!!! I need to up my intake of protein and fast. I decided I am going to make a protein shake with every meal so I can at least get 50-75 more grams of protein a day.
Dietary Journal – 12/1/15
Posted: December 2, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Chicken, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Whey, Whey Protein
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Dietary Journal – 11/30/15
Posted: December 2, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Whey Protein
Summary: Nice and low on kcal. Didn’t really feel low energy. Good on carbs and fats. Very, very low on protein. I just need to start having a protein shake with every meal otherwise I will never get enough protein.
Training Journal – 11/30/15
Posted: December 2, 2015 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Close Grip, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shoulders
Monday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Incline Bench Press – 155x4x8
EZ Bar Curls – 75x4x8
Close Grip Bench Press – 185x4x8
Shoulder Complex – 5x4x8
Daily “Selfie” – This is my Hulk T-Shirt. It is one of my favorite shirts. Fits great and features my favorite Marvel hero/anti-hero. Also in the picture you can see my awesome SBD Elbow Sleeves and my old Red and Black Inzer Z Wrist Wraps.
Training Journal 11/29/15 (and 11/28/15)
Posted: December 1, 2015 in Announcements, Training JournalTags: Ankeny, Anytime Fitness, B.I.G, Back, Bench, Bench Press, BIG, Big Iron Gym, Calves, Conventional, Deadlift, Front Squat, Grip, Gripper, Iowa, Lat Day, Lats, Leg Press, Quads, Random, Shawn Frankl, Sumo
Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)
Front Squat -175x3x9
Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9
Dumbbell Shrugs – 100x3x12
Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20
Seated Gripper – 80x3x10
Random Saturday
Sumo/Conventional DL up to 315 lbs.
Leg Press – 400x3x12
Bench Press – 225x2x5
Lat Pulldown – 100x3x10
Maybe something else…I can’t remember.
Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.
Dietary Journal – 11/26/15
Posted: November 27, 2015 in Announcements, Meal PlanTags: Cheat Meal, Diet, Dietary Journal, macronutrients, Nutrilite, nutrition, Thanksgiving, The Renaissance Diet, Too Much
Happy Thankslifting…Happy Liftsgiving…Happy Thanksgiving!
Well…It is Thanksgiving today. I am thankful for a lot of things in my life and I am not going to take the time to name all of them (it would take forever). What I will say is that I am thankful for always having a good meal on Thanksgiving, and today was no different. My family and I went out (in a semi-blizzard) to the Hard Rock Hotel and Casino for a Thanksgiving buffet. Here is the damage:
Summary: As you can see. I ate a little too much. (LOL!!!) I only had 3 plates, which is a lot less than I used to eat when I was fatter. But the eating spiraled out of control and I couldn’t stop from eating for the rest of the day. I am going to count today’s meals as my CHEAT CHEAT CHEAT CHEAT day and move on. Mike Israetel said in a post on Facebook that it is fine to over indulge once in a while as long as you get back on track the next day. That is the plan. I intend to start fresh tomorrow and plan on losing any weight I gained from my food consumption today.
P.S. I am very, very Thankful for all of my blog followers. Happy Thanksgiving if you celebrate it. If you do not, Happy Thursday!
Training Journal – 11/26/15
Posted: November 27, 2015 in Announcements, Training JournalTags: 2 workouts in 1, Arms, Back, Bench, Calves, Chest, Curl, Daily "Selfie", DB, Deadlift, Dumbbells, Hamstrings, Preacher, Rows, Selfie, Shrugs, Skull Crusher, Spoto, Sumo, Thanksgiving, Wrist
Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)
Sumo Deadlift – 275x3x9 (This is coming along nicely. I hope I can work up to a max higher than my conventional)
Stiff Leg Deadlift – 155x3x9
Seated Rows – 60x3x9
Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)
Standing Calf Raises – 375x3x12
Dumbbell Bench Press – 50x3x9
Spoto Press – 155x3x9
Preacher Curl Machine – 90x3x9
Standing Skull Crushers – 75x3x9 (used EZ Bar)
Wrist Curl/Extension – 17x3x9
Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.” I really liked seeing workout slogans/pictures on t-shirts at Walmart. 
Training Journal – 11/25/15
Posted: November 26, 2015 in Announcements, Training JournalTags: Arms, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, OHP, Overhead Press, Selfie, Shoulders, Sleeve-less, Strongman
Wednesday – Shoulders/Arms
Overhead Press – 135x3x9
Seated Dumbbell Press – 30x3x9
Hammer Curls – 25x3x9
Dips – bwx3x9
Daily “Selfie” – BulkyBoy Strongman Division T-shirt. I got this for Christmas last year from my brother-in-law Kyle. One of my favorite sleeveless shirts.
Dietary Journal – 11/25/15
Posted: November 25, 2015 in Announcements, Meal PlanTags: Calories, Carbs, Chicken, Chinese, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Too Much, Water, Whey, Whey Protein
Summary: Didn’t all fit. 1750 cal, 132 protein, 142 carbs, 68 fat, 84 oz water. Good on calories. Not enough protein or carbs. A little high on fat. Perfect amount of water. With Thanksgiving coming up I am going to try to control my food intake, but I can’t promise anything. I love Thanksgiving.
Training Journal – 11/24/15
Posted: November 25, 2015 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", Elitefts, Front Squat, Lever Belt, Quad Cities, Quad City Strength and Fitness Expo, Quads, Rows, Selfie, Shrugs, Strong(er), Strongman
Tuesday – Quads, Back, Calves
Front Squat – 145x3x9
Bent Over Row – 145x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 355x3x20
Daily “Selfie” – This my Iowa’s Strongest Man T-shirt that I purchased at the Quad City Strength and Fitness Expo. I hope to maybe compete in Iowa’s Strongest Man someday. I am also wearing my Elitefts Strong(er) Lever Belt. I might have to get another one. I have lost so much weight that I don’t really have a way to make it smaller anymore.
Dietary Journal – 11/23/15
Posted: November 24, 2015 in Announcements, Meal PlanTags: Calories, Carbs, fatloss, Fats, macronutrients, meal, Meal Plan, Not Enough, Nutrilite, nutrition, Protein, Whey, Whey Protein
Summary: Again, it didn’t all fit into a screen shot. I was good on calories. Low on carbs and protein. Perfect on my fat intake for the day.
Heavy Hammer Gym 