Training Journal: 7/28/15 (My 30th Birthday!!!)

Posted: July 29, 2015 in Training Journal
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Week #2

Day #2

Tuesday

2:30-3:00pm

Cardio Workout – 10 min walking at 3.5pace on treadmill at a 2% incline. Heart rate at an easy 120.  Burned about 75-125 cal.

Strength Phase Training – Lower Body Focus (Quads,Hamstrings, Glutes)

Squat (Low Bar) Warmups – 135×5, 185×3

Squat (Low Bar) Working Sets – 200×3, 245×3

Squat (Low Bar) Cool Downs – 185x3x2

Bent Over Rows – 45x10x2

Seated Machine Rows – 120×10, 150x10x2

Comments: Light Day – 70% volume and 70% intensity. Shoulder hurt on bent over rows.  It feels like my clavicle is hurting specifically.  Not sure if it is a muscle insertion point that is hurting or the bone itself. Done at Shawn Frankl’s Big Iron Gym

Dietary Journal: 7/27/15

Posted: July 28, 2015 in Meal Plan
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Water Intake: 10x8oz glasses

Breakfast (8:00am): Apple – 95 cal, .3g fat, 25g carbs, .5g protein

Snack: Nothing

Lunch (12:00pm): Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol

Snack (2:30): Turkey Jerky – 120 cal, .75g fat, 6g carbs, 19.5g protein, 30mg Chol

Dinner (8:00pm): Buffalo Chicken-Blue Cheese Meat Loaf (Biggest Loser Family Cookbook)- 394.5 cal, 9g fat, 21g carbs, 52.5g protein, 111mg Chol

Snack: Nothing

Grand Totals: 1349.5 cal, 25g fat, 143g carbs, 135.5g protein, 241mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: Too much Cholesterol again.  Not enough calories, fats, or protein today.  I need to get in more protein.  Maybe a protein shake for breakfast as well as after workout.

Training Journal: 7/27/15

Posted: July 28, 2015 in Training Journal
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Week #2

Day #1

Monday

6:00-6:40pm

Cardio Workout – 10 min walking at 3.5pace on treadmill. Heart rate at an easy 120.  Burned about 50-100 cal.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 145×5, 195×5, 215×3

Bench Press (No Pause) Working Sets – 235×5, 265×5

Bench Press Cool Downs – 215x5x2

Dumbbell Bench Press – 30x10x2

Comments: Bench Press felt great.  A little twinge in right shoulder/pec/clavicle area.  DB sets were too easy, will bump up to 40s next time. Done at Shawn Frankl’s Big Iron Gym

Dietary Journal: 7/26/15

Posted: July 27, 2015 in Meal Plan
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Water Intake: 7x8oz glasses

Breakfast (9:30am): Bacon and Spinach Florentine with Egg White – 690 cal, 49g fat, 60g carbs, 32g protein, 385mg Chol

Snack: Nothing

Lunch (2:00pm): T-Bone Steak with Egg White and Wheat Toast – 990 cal, 59g fat, 64g carbs, 79g protein, 1035mg Chol

Snack: Nothing

Dinner (5:00pm): Broccoli, Carrots, and Cauliflower – 45/60/25 cal, .5/0/0g fat, 8/7/5g carbs, 4/1/2g protein

Snack: (8:00pm): Pepperoni Pizza (4 slices/Papa John’s) – 1080 cal, 64g fats, 88g carbs, 40g protein, 120mg Chol

Grand Totals: 2890 cal, 172.5g fat, 232g carbs, 158g protein, 1540mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)

Comments: TOO MUCH CALORIES, FAT, CARBS, and CHOLESTEROL!!!!! NOT ENOUGH PROTEIN!!! I need to get this under control. I just get so hungry.  I need to use some protein powder or appetite suppressants as meal replacements.

Training Journal: 7/26/15

Posted: July 27, 2015 in Training Journal
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Week #1

Day #7

Sunday

Cardio Workout – Nothing

Strength Phase Training – Nothing

Comments: Didn’t get to work out…:(

Dietary Journal: 7/25/15

Posted: July 27, 2015 in Meal Plan
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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 Journal
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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 Plan
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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 Journal
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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 Plan
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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.

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