Posts Tagged ‘nutrition’

Dietary Journal – 10/5/15 – 10/11/15 – Week 2

Posted: October 11, 2015 in Meal Plan
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10/5/15 – 1237 cal, 113.5g protein, 81g carbs, 27g fat, 60oz water

10/6/15 – 2120 cal, 113g protein, 231g carbs, 60g fat, 56oz water

10/7/15 – 2195 cal, 132g protein, 212g carbs, 75g fat, 80oz water

10/8/15 – 1902 cal, 140g protein, 152g carbs, 86g fat, 68oz water

10/9/15 – 1778 cal, 105g protein, 183g carbs, 68g fat, 60oz water

10/10/15 – 2426 cal, 204g protein, 238g carbs, 88g fat, 72oz water

10/11/15 – 1480 cal, 114g protein, 153g carbs, 35g fat, 40oz water

Averages – 1877 cal, 132g protein, 179g carbs, 63g fat, 55oz water

Supplements: Nutrilite Whey Protein, Rhodiola 110, CLA 500

Bodyweight: down to 236 lbs from 239 lbs last week.

Book Review: The Renaissance Diet

Posted: October 11, 2015 in Meal Plan, Product Reviews
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I don’t have a lot of time to give this a proper review, but here is a quick one for those of you interested:

wpid-screenshot_2015-10-11-16-34-00-1.pngThe Renaissance Periodization was written by Dr. Mike Israetel, Dr. Jennifer Case, and Dr. James Hoffman.  This book helps with nutrition for strength performance, physique, and general health.

Here is the Table of Contents:

Foreword: A Guide and Starting Point
Chapter 1: The Dieting Principles and What They Mean
Chapter 2: Calorie Balance
Chapter 3: Macronutrients
Chapter 4: Nutrient Timing
Chapter 5: Food Composition
Chapter 6: Supplements
Chapter 7: Micronutrients and Water
Chapter 8: Nutritional Periodization
Chapter 9: Designing Your Diet
Chapter 10: Common Diet Myths and Fads
Closing: Using the Diet Principles to your Advantage
Chapter 11: BONUS “Trinity” Powerlifting Templates

The book discusses the major principles behind dieting and nutrition.  The authors use scientific backing to show how this method of nutrition and timing can help with performance and body composition.

Calorie balance is the most important with a 50% magnitude. (Less or More calories than you need)

Macronutrients comes in second with approximately 30%. (Proteins, Carbs, and Fats)

Nutrient Timing accounts for approx. 10%. (How many meals and what to eat-when)

Food Composition and Supplementation are 5% each. (The kinds of food and extra nutrition you may need)

There are great charts to help you understand all of the material. The final section even discusses the current myths of dieting and nutrition.

As a lifter, I am really interested in training. (lol) This includes proper nutrition to help with training.  I read everything I can on the subject.  This is the best “diet” book I have ever read.  It was very easy to understand but technical enough to be factual.

You can learn more about Renaissance Periodization and their services/products here : http://www.renaissanceperiodization.com/

The book can be purchased here: http://www.store.jtsstrength.com/resources//the-renaissance-diet

There are lots of great reviews of the book online, so just check it out.

Dietary Journal: 9/9/15

Posted: September 10, 2015 in Meal Plan
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Breakfast – Nutrilite Whey Protein Shake – 150 cal, 1 fat, 8 carb, 25 pro

Snack – Orange Gatorade – 130 cal, 0 fat, 34 carb, 0 pro

Lunch – 3 Slices Pizza (I know…:( ) – 840 cal, 33 fat, 96 carb, 42 pro

Dinner – 2 pieces BBQ Chipotle Chicken – 328 cal, 15 fat, 12 carb, 35 pro

Total – 1448 cal, 49 fat, 150 carb, 102 pro

Good on cal and fat, moderate on carb, and low on pro

I only had 7 glasses of water as well.

Bodyweight – 238 lbs.

Dietary Journal: 8/18/15

Posted: August 19, 2015 in Meal Plan
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Water Intake: 5x8oz glasses

Breakfast: Whey Protein Shake (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol

Snack: Turkey Pita (Pita Pit) – 400 cal, 8g fat, 50g carbs, 30g protein, +Chol

Lunch: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol

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Snack: Nothing

Dinner: Baked Greek Chicken with Artichokes – 282 cal, 9g fat, 10g carbs, 40g protein, +Chol

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Snack: Nothing

Grand Totals: 1078 cal, 42g fat, 78g carbs, 116g protein, 35+ Chol

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

Comments: Didn’t eat enough again!  Low on everything.

Dietary Journal: 7/29/15

Posted: July 30, 2015 in Meal Plan
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Water Intake: 10x8oz glasses

Breakfast (10:30am): Bacon, Egg White, and Cheese (Subway) – 460 cal, 21g fat, 44g carbs, 22g protein, 20mg Chol

Snack (12:00pm): V-Core Protein Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Lunch (2:00pm): Cottage Cheese/Nutrilite Protein Bar – 203/190 cal, 4.4/6g fat, 8.2/16g carbs, 31/15g protein, 18/5mg Chol

Snack: Nothing

Dinner (5:30pm): Onion Smothered Turkey Patties/Orange/Shredded Wheat – 748/45/250 cal, 40/.1/1g fat, 10/11/45g carbs, 84/.9/5g protein, ??mg Chol

Snack: Nothing

Grand Totals: 2196 cal, 122.5g fat, 152.2g carbs, 207.9g protein, 83+mg Chol

Vitamins, Supplements – Rhodiola 10 (Pre-workout), V-Core protein (post-workout) – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: All numbers were okay.  Not enough protein, but getting better.  I think I am on the right track to getting more though.  I just need to eat higher protein snacks.

Dietary Journal: 7/22/15

Posted: July 23, 2015 in Meal Plan
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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)wpid-20150722_081619.jpg wpid-20150722_170333.jpg

Dietary Journal Entry: 7/21/15

Posted: July 22, 2015 in Meal Plan
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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)

New Training Cycle and New Training Program…Along with New Meal Plan

Posted: July 22, 2015 in Announcements
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I am starting over.

I made it pretty far doing the 5-3-1 method, but I stalled out.  My lifts weren’t going up.  I was getting more fatigued. I was getting injured.

I took some time off of lifting.  (I did do a strongman contest in there…maybe not the brightest idea, but super fun)

I am back and ready to go.  I am also try to change my eating habits and lifestyle a bit.

I am fat.  I already have high blood pressure.  I am borderline on glucose and cholesterol levels.  I don’t want to be on more medication or have diabetes.

A few weeks ago I finished reading a book called Scientific Principles of Strength Training by Mike Israetel, James Hoffmann, and Chad Wesley Smith.  It was a phenomenal book.  A fast read and great information.  (I will do a more in-depth book review in a little while.)  In this book it showed me how to program my own training routines based on my goals, strengths, weakness, and phases of training (Hypertrophy, Strength, and Peaking (for meets)) I created my own plan and sent it off to Dr. Israetel to review.  He will give me some feedback and make some suggestions and I will be on my way with new training tools at my disposal.

I am also changing my eating habits.  This summer I have fallen into what I call Fast-Food Hell.  It tastes so GOOD because it is so BAD!!! I haven’t gained any weight, but I don’t feel as good as I did when I was eating better.  I have decided to make an overhaul on my diet.  Not changing everything at once (I would fail), but a little bit at a time.

I will try to post in my training journal and dietary journal section everyday.  This will help me keep on track.  If any of you (my loyal followers) would like to make suggestions on my training or diet, i would greatly appreciate it.

New Training Cycle and New Training Program…Along with a New Meal Plan

Posted: July 22, 2015 in Announcements
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I am starting over.

I made it pretty far doing the 5-3-1 method, but I stalled out.  My lifts weren’t going up.  I was getting more fatigued. I was getting injured.

I took some time off of lifting.  (I did do a strongman contest in there…maybe not the brightest idea, but super fun)

I am back and ready to go.  I am also try to change my eating habits and lifestyle a bit.

I am fat.  I already have high blood pressure.  I am borderline on glucose and cholesterol levels.  I don’t want to be on more medication or have diabetes.

A few weeks ago I finished reading a book called Scientific Principles of Strength Training by Mike Israetel, James Hoffmann, and Chad Wesley Smith.  It was a phenomenal book.  A fast read and great information.  (I will do a more in-depth book review in a little while.)  In this book it showed me how to program my own training routines based on my goals, strengths, weakness, and phases of training (Hypertrophy, Strength, and Peaking (for meets)) I created my own plan and sent it off to Dr. Israetel to review.  He will give me some feedback and make some suggestions and I will be on my way with new training tools at my disposal.

I am also changing my eating habits.  This summer I have fallen into what I call Fast-Food Hell.  It tastes so GOOD because it is so BAD!!! I haven’t gained any weight, but I don’t feel as good as I did when I was eating better.  I have decided to make an overhaul on my diet.  Not changing everything at once (I would fail), but a little bit at a time.

I will try to post in my training journal and meal plan section everyday.  This will help me keep on track.  If any of you (my loyal followers) would like to make suggestions on my training or diet, i would greatly appreciate it.

Meal Plan Part 2

Posted: January 4, 2015 in Announcements
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Well…I didn’t follow my original meal plan idea. Go figure. But I am starting over. I am going to still use my pre workout, post workout, and protein shake as a breakfast (about 600 cal.). I am then going to follow some of the meal plan in the book Buff Dad by Mike Levinson and some of the meal plan from Josh Thigpen ‘ s nutrition encyclopedia. Hopefully I give it a good go this time. Here is the dinner my wife and I made tonight. Chicken Vegetable Pizza, around 350 cal.

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