I'm sick and tired of doing so well and throwing myself off track. I thought maybe if I displayed what I was doing to other people, it would help keep me on track. Hell, all I need to do is NOT go off diet for 4-5 weeks and I can probably reach my goal. I was doing so well, and this week has been horrible diet-wise. I think I've eaten more calories since Saturday than I did the entire 3 weeks prior. :mad: The rest of the weekend is going to be pretty bad too, so I plan to "officially" begin my final stretch on Sunday, April 25 and finish May 28. Feel free to drop a line, comment, suggestion or anything else as this progresses or feel free to just spectate. At the conclusion, pics will be posted, regardless of the progess I make. Tomorrow I will post pics of what I look like now... I think. :confused:

Here's to staying on track for the final 5 weeks! :tucool:

Hey Karate i think you are doing great, but i know what you mean there are days where my diet start out great and then i just blow it by the end of the night. I was doing great till easter came and all of a sudden there was candy around the house i stayed away from them as long as i could and then i said said "well one wont hurt since they are little" but then one turned to 5 and 5 turned to a little more, i felt so bad after eating them. I threw them away but i know there are cadies hidden around the house, i have to find them and get rid of those too. Last night i said the eating after work has to stop, so i did fine tonight i just hope i can stick to it. But i wish you luck Karate, i know you will do great!

looking forward to this! you get take some "now" photos and compare them with your 5 week results

Alright, well it's time to start getting back on track. In the last 48 hours, I have consumed more calories than I usually do in a week. I kid you not. Last night I went into NYC and had about 6-8 shots, a HUGE slice of stuffed pizza (couldn't even tell you what was in it, all I remember was it was greasy as hell and had lotsa meats) and a shitload of candy. That was just between 11pm and 3am! It doesn't include the ridiculous amount of crap I had eaten the days prior. This entire week I've been on this binge streak where I've eaten everything in sight. NOT GOOD and I am quite pissed at myself, I feel as if the insanely hard work I put in the 3 weeks prior have been wasted, so it's time to buckle down.

I brought paper, a pen and the only fitness book I own with me so on the train ride back and forth I could devise my plan for the next 6 weeks. It REALLY motivated me to get my ass back on track and stick to it, so I can't wait until tomorrow to get started.

I'll eat pretty well today, but I'm going out to dinner for my bro's bday tonite and I intend to have a drink or 2 and dessert. The last of either of those for a long time!

Check back later today for a write up of my plan and if I feel comfortable enough about it, some pics as of today.

-Justin

screw comfort, post the damn pics!

good luck man, you know you have the support network here to get you through it!
you've shown disipline in other things, just make this a HUGE deal to you, not "oh, its just diet" ya know?

EDIT... actualy - the WORSE you feel about it, the more you should show your pics... you need motiviation!

I know the knowledge you have on weights/cardio/nutrition Justin, so I KNOW you will achieve your goals.
Once your little bit of binge eating is over with , I know you will get focussed & charge on towards you targets !
Looking forward to reading your training programme when you post it
GO FOR IT !
Stan

Alright, so I spent a couple hours over the past 2 days devising this plan from my own knowledge and from the ideas in Frank Sepe's, "The Truth" book (http://www.amazon.com/exec/obidos/tg/detail/-/1401901689/qid=1082835423/sr=8-1/ref=sr_8_xs_ap_i1_xgl14/103-0103185-9013473?v=glance&s=books&n=507846). So, without further ado here's the plan that I am pretty set on.

Cardio: 5-6 days per week.
Non-lifting days: 60 mins in the morning before eating at ~75% MHR or 21 mins HIIT (I will switch it up)
2/4 Lifting days: 10 mins post lifting full intensity
2/4 Lifting days: 30 mins at ~80% MHR if there is time. In AM or several hours after lifting

Lifting: 4 days per week
I will be lifting in pyramid fashion. 3-4 exercises per muscle group (most often 3 with the occasional 4th) and 3 sets per exercise. Rep ranges are 10-12, 8-10, 6-8 for the first 2 exercises and 12-15, 10-12, 8-10 for the last one or two exercises. I superset each muscle once per month and throw in some other techniques such as 21s, Partial Lifts, etc.

Sunday: Chest/Tris
Monday: Cardio
Tuesday: Shoulders/Traps/Abs
Wednesday: Cardio
Thursday: Legs
Friday: Back/Bis/Abs
Saturday: Off (I usually like to walk the mall for 1-2 hours every off day so I'm not doing "nothing".)

Diet:
Non-lifting days: ~1840 calories, 40g Fat, 170g Carbs, 200g Protein
Lifting days: ~2040 calories, 40g Fat, 210g Carbs, 210g Protein

It ends up working out to about (P/C/F) 40/40/20 on lifting days and 45/35/20 on non-lifting days. I did not plan it to come out like that, it just did with the method I used to determine how many grams of each macronutrient to consume.

A sample lifting day will look as follows:
8:45 AM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
8:45 AM 3/4 cup egg beaters 90 0 0 4 0 0 18
12:15 PM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
12:15 PM 75g banana 70 0.5 0.1 18 2 0 1
12:15 PM 45g 100% Natural Apple Cinnamon Granola 170 3 0.5 34 4 10.98 5
1:15 PM 2 slices 100% Whole Grain Honey-Oat Bread 180 3 0 40 8 13 4
1:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
4:15 PM 200g Sweet Potato 205 0 0 48 4 0 3
4:15 PM 1 turkey burger 130 3 1 1 0 0 24
4:15 PM 2 cups mixed greens 20 0 0 4 1 2 1
7:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
7:00 PM 1 tsp Olive Oil 40 4.7 0.7 0 0 0 0
7:00 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
7:30 PM 2 cups broccoli 50 0 0 8 8 2 4
7:30 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
10:30 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
10:30 PM 1 cup cottage cheese (2%) 180 2 1 8 0 6 32
TOTALS 2020 43.3 5.3 210.25 34.5 38.23 211.2

On a non-lifting day, the only difference will be the removal of the 12:15 PM PWO Meal. For those interested on my reasoning for that particular PWO Meal, it's as follows. The Protein shake, obvious reasons. The banana is a higher GI carb that will aid in restoring glycogen quickly and the Natural Granola is a low GI carb to slow down the absorption of the protein and supply my body with carbs until the next meal, 1 hour later. Can't swear it's ideal, but it's what I've been using for the past several weeks and it's been working out alright.

My meals will not be 100% the same every day. I have Salmon for dinner every 3rd day and I also only have the Tuna sandwich 3-4x's per week. All substitutions will allow the total breakdown to end up very similar however.

Please feel free to comment, question or suggest anything that has to do with what I plan to do. I always welcome other's thoughts.

Alright, because of how badly I hurt my progress in the last 8-10 days, I was very reluctant to post these, but whatever, hopefully it will make me push harder to finally reach my goal without getting set off track. Now for the pictures as of about an hour ago (yes, I know there's an NSYNC picture behind me, get over it! :p )...

WOW Karate your back looks great! I dont know if my body looked like yours i would be posting my pics all the time :). Im sure you will be where you want in 5 weeks, like Stanzo said you have lots of knowledge when it comes to lifting/eating right/and cardio, i wish you luck karate.

lookin good man!

didnt know you were an n'syn fan :P

I'm dead tired thanks to a damn computer networks homework I had to do tonight. Nothing like procrastination. So anyway, today was the official get back on track day, and so far so good! I got in a great chest/tris workout this morning. I was working out with my dad at his gym and one of the trainers commented on my form on some of the tricep exercises and the littlest things make such a huge difference in the effectiveness of an exercise! After the lifting, I went for 10 mins all out running at I think 5% incline and 7.5mph and, well, hurt my right calf pretty badly. That's the last of my no-stretching workouts, I injure myself every week and keep setting myself back. Now I can't run for 5-7 days, I hope to be able to use the bike or elliptical pain free.

I intend to weigh myself tomorrow morning for the first time in 2 weeks. It's going to suck because before my 10 day binge streak, I was down to 155. I have a feeling I am up over 160 now, but I guess I will find out soon enough.

Anyway, I gotta get to sleep, but here was today's food log:

8:00 AM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
8:00 AM 3/4 cup egg beaters 90 0 0 4 0 0 18
11:00 AM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
11:00 AM 75g banana 70 0.5 0.1 18 2 0 1
11:00 AM 45g Apple Cinnamon Granola 170 3 0.5 34 4 10.98 5
12:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
12:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
12:00 PM 200g Sweet Potato 205 0 0 48 4 0 3
12:00 PM 1 turkey burger 130 3 1 1 0 0 24
3:00 PM 1/2 cup cottage cheese (1%) 90 1 0.5 4 0 3 16
3:00 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
6:30 PM 2 cups broccoli 50 0 0 8 8 2 4
6:30 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
9:15 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
9:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
11:15 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
11:15 PM 1/2 cup cottage cheese (1%) 90 1 0.5 4 0 3 16
TOTALS 1980 38.6 4.6 210.25 34.5 38.23 211.2
PERCENT 17.55% 42.47% 42.67%

Weight this morning was 159 pounds. Not too bad at all.

No workout today due to lack of sleep last night, but I'll be hitting shoulders and traps tomorrow.

Today's food:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:00 AM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
11:00 AM 1 cup egg beaters 120 0 0 4 0 0 24
1:30 PM 1 cup lowfat cottage cheese 160 3 1 12 0 10 24
1:30 PM 1 cup Cereal (Kashi GoLean Crunch) 190 3 0 36 8 13 9
4:30 PM 200g Sweet Potato 205 0 0 48 4 0 3
4:30 PM 1 turkey burger 130 3 1 1 0 0 24
7:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
7:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
7:00 PM 1 tsp Olive Oil 40 4.7 0.7 0 0 0 0
7:00 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
7:30 PM 1 tbsp mixed nuts 67 6 0.8 2.3 0.7 0.7 1.7
7:30 PM 2 cups broccoli 50 0 0 8 8 2 4
7:30 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
11:15 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
11:15 PM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
TOTALS 1737 43.8 7 167.55 29.2 38.95 177.4
PERCENT 22.69% 38.58% 40.85%

I didn't reply in the "cheating" thread you started, but I thought that was awesome what you said.

It sounds like you're just pushing yourself too hard. This is hard on you emotionally, and leading you to cheat. I think if you just relax a bit, you'll get right back on track. We seem to be a bit on the same schedule. I had a really rough few days around the time you posted the cheating thread. I was trying to cut back my calories, and then I felt deprived and snacked on junk. Once I gave myself permission to eat normally again, I found myself eating much less.

" After the lifting, I went for 10 mins all out running at I think 5% incline and 7.5mph and, well, hurt my right calf pretty badly. That's the last of my no-stretching workouts, I injure myself every week and keep setting myself back. Now I can't run for 5-7 days, I hope to be able to use the bike or elliptical pain free."

hi karate..do u do a warmup before you go all out on the running? it helps a lot to avoid injury and preventing me from getting burned out too quickly, more than stretching imo (at least for me)

I didn't reply in the "cheating" thread you started, but I thought that was awesome what you said.

It sounds like you're just pushing yourself too hard. This is hard on you emotionally, and leading you to cheat. I think if you just relax a bit, you'll get right back on track. We seem to be a bit on the same schedule. I had a really rough few days around the time you posted the cheating thread. I was trying to cut back my calories, and then I felt deprived and snacked on junk. Once I gave myself permission to eat normally again, I found myself eating much less.

I agree 100% about the emotional part. Trying to maintain such a strict, low-calorie diet while working out 1-2 hours per day is just not healthy IMO. The part about allowing yourself to eat more per day is also right on with me as well, which was the point I was trying to get across in that cheating thread. Anytime I try to lower my calories too much, after 5-6 days I snap and binge on anything and everything. When I eat enough to keep my body satisfied, I never really find the need to cheat because I'm never "starving".

I've also eased up on the cardio a bit as I think that doing it 1-2 hours 6 days/week was just too taxing on my mind and body. I like my fitness to be a big part of my life, but not run it.

hi karate..do u do a warmup before you go all out on the running? it helps a lot to avoid injury and preventing me from getting burned out too quickly, more than stretching imo (at least for me)

No, I didn't warm up. That's why I probably hurt myself when I never have in the past several months. It was the first time I went right on the treadmill and put it on 7.5mph and incline without a 5 min warmup. I did this because I had just lifted and wanted to get my PWO meal in ASAP. I think I may just can the 10 minutes after lifting and see how my progress goes. I did it today on the bike and I was dead. We'll see.

I love doing cardio, but I think I'm going to attempt to cut to my goal without excessive cardio. I kept reading 5-6 times per week, but that's just not realistic for me with my schedule during school.

Thanks for the advice! :D

Another good day behind me. Workout this morning felt awesome. Shoulders/traps and then 10 mins full intensity on the bike.

Food was as follows:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:00 AM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
10:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
12:15 PM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
12:15 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
12:15 PM 25g Apple Strawberry Granola 95 1.7 0.28 19 2.2 6.1 2.8
1:15 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
1:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
4:15 PM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
4:15 PM 3/4 cup Cereal (Heart To Heart) 110 1.5 0 25 5 5 4
7:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
7:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
7:00 PM 1 tsp Olive Oil 40 4.7 0.7 0 0 0 0
7:00 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
7:30 PM 2 cups broccoli 50 0 0 8 8 2 4
7:30 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
11:15 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
11:15 PM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
TOTALS 1925 44.7 7.11 192.25 34.4 48.35 210.3
PERCENT 20.90% 39.95% 43.70%

Well, I weighed myself this morning even though I normally never do more than once a week and I was down another pound to 158 lbs. I planned to do my cardio this morning in a fasted state, but I couldn't get up early enough so I did it before work. Still had a great workout, 25 mins on the elliptical and 5 mins on the ergometer.

Today's food:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:00 AM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
9:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
12:30 PM 1 can of tuna w/2 tbsp Salsa 185 2.5 0 3 0 0 37.5
12:30 PM 200g Sweet Potato 205 0 0 48 4 0 3
1:30 PM 1 cup Cereal (Kashi GoLean Crunch) 190 3 0 36 8 13 9
3:30 PM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
3:30 PM 75g banana 70 0.5 0.1 18 2 0 1
6:30 PM 2 tbsp mixed nuts 140 12.6 1.75 4.9 1.4 1.4 3.5
6:30 PM 1 turkey burger 130 3 1 1 0 0 24
10:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
10:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
10:00 PM 7 oz Atlantic Salmon 340 20 7 4 0 0 37
11:45 PM 1/2 cup egg beaters 60 0 0 2 0 0 12
TOTALS 1790 48.6 12.35 167.9 20.4 25.4 179
PERCENT 24.44% 37.52% 40.00%

Back and bis were today. Great workout. Did 5 mins on the ergometer after just to see how it felt. Not bad, don't know if I'd do it for more than 10-15 mins in the future though.

I may post some pics next week, so if you're looking for some updated pics, stay posted. I'm sure it won't be much of a change in only like 10 days, but oh well.

Today I'd have to say I had an extra 150-250 calories above what I post below. I had an iced coffee with skim milk and 1 ravioli sample at Costco (sorry, I always have to try the food when I go there... haha). I also got hungry in between meals and had a few handfuls of cereal but not enough to make it worth tracking. Anyway, here's the rough log:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
9:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
12:15 PM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
12:15 PM 75g banana 70 0.5 0.1 18 2 0 1
12:15 PM 25g Apple Strawberry Granola 95 1.7 0.28 19 2.2 6.1 2.8
1:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
1:15 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
4:45 PM 200g Sweet Potato 205 0 0 48 4 0 3
4:45 PM 1 turkey burger 130 3 1 1 0 0 24
7:30 PM 2 cups mixed greens 20 0 0 4 1 2 1
7:30 PM 2 tbsp Croutons 30 1 0 5 0 0 0
7:30 PM 1 tsp Olive Oil 40 4.7 0.7 0 0 0 0
7:30 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
8:00 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
8:00 PM 2 cups broccoli 50 0 0 8 8 2 4
11:00 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
11:00 PM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
TOTALS 1995 44 6.28 207.25 34 35.65 206.7
PERCENT 19.85% 41.55% 41.44%

Hey,

Looks like youve really got your program going ! Youve already got a great basis, your abs are really well built. Whats your ab routine? Do u lift heavy weights on them, or just rely on situps with body weight?

Your goal seems slimilar to mine (Although your already more ripped then me). My eating seems to look simpler then ur's though, maybe im not eating "seriously" enough. We'll see.

Good luck mate, you really aint got far to go. U seem dedicated, you sure know ur s**t and im sure u'll see it through. :tu:

Hey,

Looks like youve really got your program going ! Youve already got a great basis, your abs are really well built. Whats your ab routine? Do u lift heavy weights on them, or just rely on situps with body weight?

Your goal seems slimilar to mine (Although your already more ripped then me). My eating seems to look simpler then ur's though, maybe im not eating "seriously" enough. We'll see.

Good luck mate, you really aint got far to go. U seem dedicated, you sure know ur s**t and im sure u'll see it through. :tu:

Thanks a lot man! I was checking out your Journal and you aren't far off yourself. You've got a great base, looks similar to mine actually. I actually have some comments about your plan (nothing too crucial) so if you want me to, lemme know and I'll post them in your journal or PM you.

My abs. Well, I've had a 6-pack ever since I first started getting into shape when I was 13/14. NOT BEFORE, but a couple months after eating somewhat healthy and doing the following. When I was 13, I began a little program in my room every night consisting of pushups, pullups, 75-100 crunches and 30 laying leg lifts. I did it 7 nights/week for several months and my 6-pack formed. I continued doing abs for the next couple years on and off, but I really can't say exactly what I did. Between martial arts classes, HS wrestling and gymnastics, I did so many different ab exercises.

I only started using weights in the last 6 months because I think my abs are as developed as they can be from crunches and the like. I'm not sure whether or not they'll get any bigger, but I figure I might as well try. I do abs with weights maybe 1-2x's per week now, sometimes not at all if time is short.

And although most here disagree with me, I always recommend people do an ab routine without weights for several months first, 5-6 days/week. I personally like something along the lines of:

75-100 SLOW, GOOD crunches
30-50 oblique crunches per side
30-50 leg lifts

But any of those can be replaced with a similar ab exercise (i.e. V-ups, hanging leg raises, knee tucks, etc)

That helps develop all parts of your abs and if done correctly should really bring out some nice results after a couple months.

hey karatetricker. just wondering. i noticed you are going to be eating 40% of your calories now from protein. i also saw you recommended 30% (and were doing it at the time) when you wrote your nutrition for weight loss article. how come the change? i not criticizing at all just curious if you had changed what you thought was best or just trying something different.

btw whats with the ever changing avatar lately? i liked the full body shot one myself. it was impressive. thanks for all the great advice too. :tucool:

I'm posting this a bit prematurely, but hey, it's Friday night and when I get back I won't feel like doing it.

Well, I gave in and weighed myself again this morning. Down another 1.5 pounds since Tuesday and 2.5 pounds since Monday. I'll take it! (I know it's mostly water, but at least I didn't gain fat in my binge week!)

This morning I got in a really good 45-50 minute elliptical workout. I was at 80-85% maxHR the whole time. HRM said I burned 600 calories. NICE!

Tonight I lifted legs and did a little abs after. That's why you'll notice a lot of later carbs. I base them around my lifting workout, not the time of day.

Cals are a bit higher today, but I was hungry! Like I said when I started this final cut, if I'm hungry, I'm eating. No more trying to starve myself. Hell, I burned like 1000 calories in activity today, so it's all good. I also had some extra handfuls of Kashi here and there, so the cals are prob under by around 100 or so.

Anyway, here is today's food for the most part. (I haven't eaten the last meal yet. I'm going out tonight, hell it's Friday night, so I'll eat it when I get back.)

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:15 AM 10.5g L-Glutamine Wildberry (GNC Pro) 20 0 0 5 0 5 0
11:15 AM 1 cup oatmeal 300 6 1 54 8 2 10
11:15 AM 1 cup egg beaters 120 0 0 4 0 0 24
2:15 PM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
2:15 PM 1 turkey burger 130 3 1 1 0 0 24
4:45 PM 50g oatmeal 188 3.8 0.6 34 5 1.3 6.3
4:45 PM 100g grilled chicken tenders 100 0.8 0 0.8 0 0.8 22
7:45 PM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
7:45 PM 75g banana 70 0.5 0.1 18 2 0 1
7:45 PM 45g Apple Strawberry Granola (Back To Nature) 170 3 0.5 34 4 11 5
9:15 PM 8oz grilled chicken breast (Tyson, Costco) 215 1.1 0 2.25 0 2.25 47.2
9:15 PM 2 cups broccoli 50 0 0 8 8 2 4
9:15 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:15 PM 2 tbsp Croutons 30 1 0 5 0 0 0
9:15 PM 200g Sweet Potato 205 0 0 48 4 0 3
2:30 AM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
2:30 AM 1 cup cottage cheese (1%) 180 3 2 12 0 8 28
TOTALS 2124 42.9 6.9 240.25 36.2 35.35 206.3
PERCENT 18.18% 45.24% 38.85%

hey karatetricker. just wondering. i noticed you are going to be eating 40% of your calories now from protein. i also saw you recommended 30% (and were doing it at the time) when you wrote your nutrition for weight loss article. how come the change? i not criticizing at all just curious if you had changed what you thought was best or just trying something different.

btw whats with the ever changing avatar lately? i liked the full body shot one myself. it was impressive. thanks for all the great advice too. :tucool:

The reason for increasing the protein? Well, it was two fold. First was basically an attempt to lower fat. Right or wrong, I read a few articles that said when you want to cut the last couple body fat %, you should go lower on fat, so I decided to do it. If I were going down to 10%, I'd probably keep my protein around 30-35%. The second reason was, while I was eating a lot more fat at first, it wasn't filling me up. I get most of my good fat from nuts and they just don't hold me over like an extra piece of chicken breast or what have you. So to keep me fuller and try what I read, I increased the protein back up. Just note that I was making very good progress with the lower protein in the beginning of the month. I lost about 5 pounds in 3 weeks. So I dunno?

As for the avatar? I get bored quickly and like seeing a diff picture up there. I'll prob change it again in a couple days... haha, sorry!

Wow Karate if i looked like you in those pics ( and u said u looked bad !!! ) .....
wow man, thats inspiring

Wow Karate if i looked like you in those pics ( and u said u looked bad !!! ) .....
wow man, thats inspiring

haha thanks a lot. I don't mean "bad", I just mean not exactly how I'd like to personally...

Alright, woke up this morning like 10:30am and headed straight out for a 45 minute run. I averaged about 83-87% MHR. Felt really good and my HRM said I burned 600 calories. You'll notice a protein/fat combo as my first meal. After doing some reading yesterday, I decided to try this as a post-cardio meal. We'll see how it works out over the next 2 weeks.

Please note, today's food is off by a good amount! My trip to the mall and costco lasted longer than expected and I was STARVING, so not only did I have those food samples Costco gives out but I bought a nonfat berry vanilla yogurt sundae on my way out. (Basically just fatfree soft serve yogurt with berry syrup and berries on top.) I figured, as long as I kept my calories within reason, it was a good way to keep me from craving for cookies or whatever else is a lot worse. The entry for it in my log is an ESTIMATE based on the nonfat yogurt information I found for some other company's offering.

Here is today's food, probably 300-400 calories under:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:40 AM 1 scoop Whey Protein (GlycerLEAN ABSBerry) 95 1.5 1 0 0.5 0 17.5
11:40 AM 15 almonds 108 9.6 0.6 3.6 2.1 0 3.9
1:00 PM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
1:00 PM 3/4 cup egg beaters 90 0 0 3 0 0 18
4:30 PM 1 Kirkland Very Berry Nonfat Yogurt Sundae 400 0 0 86 0 68 14
5:30 PM 1 turkey burger 130 3 1 1 0 0 24
5:30 PM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
5:30 PM .5 scoop protein mix w/water 55 0.75 0.25 1.5 0 0.5 11.5
9:00 PM 200g grilled chicken tenders 150 1.2 0 1.2 0 1.2 33
9:00 PM 12 Pecan halves 100 10 1 2 1 0.5 1.5
9:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
12:00 AM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
12:00 AM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1805 45.95 8.5 189.2 16 82.7 163.5
PERCENT 22.91% 41.93% 36.23%

Okay, working out wise was great! This afternoon I had an AWESOME chest and tris workout.

Food wise:
Not a good day... the last few days I've been hungry around the clock and today I could not stop eating. Literally every 45 mins I was back in the kitchen. It was ALL 100% clean and healthy foods, but it probably amassed to 3000 calories. It's really a problem because this happens every 5-7 days where I start starving. I don't know what I'm going to do about it, I have to think about it. I have been very stressed out lately due to many different things but most of these stresses will be gone in 3-4 weeks. I really think it's taking a toll on my progress, but I'm fighting it the best I can and as soon as the semester is over, I will have 1 full month to focus all my energy into myself before I need my goal to be met.

Tomorrow I am really going to try and figure out how to solve this problem. It figures this comes at a time where time is almost unavailable, but I'll do my best. I want to cardio some of it off tomorrow, but I doubt I'll have time. We shall see...

I'll post today's food log, but don't take it for face value. There's probably 700-1000 calories missing, easily from the foods already on there, just in more portions.

Sunday May 2, 2004
WEIGHT: 0 BODY FAT: 0
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:00 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
10:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
1:30 PM 1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
1:30 PM 75g banana 70 0.5 0.1 18 2 0 1
1:30 PM 45g Apple Strawberry Granola (Back To Nature) 170 3 0.5 34 4 11 5
2:30 PM 1 cup Organic Optimum Nutrition Cereal 190 2.5 0 40 10 16 8
2:30 PM 1/2 cup skim milk 40 0 0 6 0 6 4
2:30 PM 3/4 cup egg beaters 90 0 0 3 0 0 18
3:30 PM 1 cup Organic Optimum Nutrition Cereal 190 2.5 0 40 10 16 8
5:30 PM 1 turkey burger 130 3 1 1 0 0 24
5:30 PM 12 Pecan halves 100 10 1 2 1 0.5 1.5
8:30 PM 2 cups broccoli 50 0 0 8 8 2 4
8:30 PM 7 oz Flounder 226 2 0.7 0 0 0 46
11:00 PM 8 almonds 56 5 0.3 1.9 1.1 0 2
11:00 PM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1917 39.5 7.85 212.4 42.1 62 194
PERCENT 18.54% 44.32% 40.48%

Today's workout was Shoulders/Traps. As usual, it was great. I LOVE lifting and the time I spend in the gym always feels awesome! I wish I could lift 7 days/week.

Here is what I have decided with the food situation. As you may know, I have found myself being very hungry around the clock. I could have tried to tough it out, but I don't think that's the right way to go about it. This whole weekend thanks in part to my mom's birthday and mother's day is going to be A LOT of food. So, staying strict would have gone to hell come Thursday anyhow. So here's the plan...

Today I did something different, I ate as I wanted to but only wrote down WHAT, no nutrition facts or anything. Just a few minutes ago I threw it all into excel and calculated the daily calories. They came out a bit higher than I had been allowing myself, but not too much more. I'm going to do this for the next couple days and see what kind of numbers I come up with. This weekend will be a big cheat weekend, but I will be doing TONS of cardio, so it won't hurt me too bad.

Then, starting next week I am HIGHLY considering just eating healthy, but not counting calories. I want to try it for a couple weeks and see how I progress. After this semester is over (May 28) I will have 5 weeks to do NOTHING until I go away for a month or two (which is what I had been intending to "cut" for). I can concentrate on eating healthy but I'll have a lot more time to do cardio and really put all my energy into lifting. I think if I maintain or even still lose another pound or two over the next 3 weeks, for the whole month of June I can really finish off what I started. If not, then so be it, I'm still in the best shape I've ever been in that I can recall and am VERY happy when I look in the mirror.

Any and all comments are welcome.

Tomorrow I will post current weight and possible some pics.

Today's food without times:

Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
50g oatmeal 188 3.8 0.6 34 5 1.3 6.3
3/4 cup egg beaters 90 0 0 3 0 0 18
1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
100g banana 95 0.7 0.13 24 2.7 0 1.3
25g Apple Strawberry Granola 95 1.7 0.28 19 2.2 6.1 2.8
Medium apple 85 0.5 0 22 4 0 0.4
1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
225g Sweet Potato 231 0 0 54 4.5 0 3.4
1 turkey burger 130 3 1 1 0 0 24
1oz Turkey Jerkey (Teriyaki) 80 1 0 5 0 4 12
Nutrisystem Pasta w/Beef 150 5 2 19 3 1 9
2 cups mixed greens 20 0 0 4 1 2 1
2 tbsp Croutons 30 1 0 5 0 0 0
12 Pecan halves 100 10 1 2 1 0.5 1.5
200g grilled chicken tenders 150 1.2 0 1.2 0 1.2 33
25 almonds 180 16 1 6 3.5 0 6.5
1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 2294 57.9 9.51 256.2 34.9 38.1 207.7
PERCENT 22.72% 44.67% 36.22%

I saw MILK in your food log. :) I think what Trinity said made a lot of sense. There's a lot of almonds in your diet, and I think maybe soup or barley or broccoli would fill you up better than that. I think you'll do really well by not counting your calories for the next few days. You could find that you'll lose weight just by eating more. I have a theory that if you're hungry, that's a signal that your body is in starvation mode, and it's much more resistant to losing weight at that point. I ate a ton over the weekend, and it didn't seem to make any difference to where I am. (But who knows, because I don't have a scale and don't count the calories.)

I saw MILK in your food log. :) I think what Trinity said made a lot of sense. There's a lot of almonds in your diet, and I think maybe soup or barley or broccoli would fill you up better than that. I think you'll do really well by not counting your calories for the next few days. You could find that you'll lose weight just by eating more. I have a theory that if you're hungry, that's a signal that your body is in starvation mode, and it's much more resistant to losing weight at that point. I ate a ton over the weekend, and it didn't seem to make any difference to where I am. (But who knows, because I don't have a scale and don't count the calories.)

haha, yeah I didn't say I don't think you should EVER have milk. I just said not excessive! ;)

Anyway, I am going to take the advice of everyone who has given it, compile it and see what happens. Only time will tell... :D

Today again, I ate pretty much what and when I wanted but calculated it all just a few minutes ago. I didn't eat that clean, but calories-wise it worked out alright actually. I probably coulda done without the muffin at Dunkin Donuts (you'll see in the log), but what are ya going to do. I'm working my way back into "normal" eating habits so I can test the water for a couple weeks and see how my body reacts.

I ended up going for a 45 minute run today at around 80% MHR from 2:45-3:30 pm because I felt guilty about eating the muffin and I knew I was going food shopping and wanted to have leg-room to eat some of the Ice Cream and Granola I planned on buying. I burned like 550 calories, so I'm content.

The food log is close, but a couple things are estimations, so it could be off by 100-200 calories (low).

Pictures to come by Friday.

Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
3/4 cup egg beaters 90 0 0 3 0 0 18
~2/3 Choc. Chip Muffin (Dunkin Donuts) 355 15 5 49 2 26 6
U-Turn Bar 300 8 4 26 2 12 30
1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
30g Pecan Granola 130 8 2 12 2 5 3
30g Pecan Granola 130 8 2 12 2 5 3
1 turkey burger 130 3 1 1 0 0 24
150g Sweet Potato 154 0 0 36 3 0 2.25
1/2 cup Sugar Free Choc. Brownie Ice Cream 120 2 1 21 1 4 3
2 cups mixed greens 20 0 0 4 1 2 1
2 tbsp Croutons 30 1 0 5 0 0 0
12 Pecan halves 100 10 1 2 1 0.5 1.5
200g grilled chicken tenders 150 1.2 0 1.2 0 1.2 33
8 almonds 56 5 0.3 1.9 1.1 0 2
1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 2280 72.2 20.55 229.6 21.1 66.2 181.25
PERCENT 28.50% 40.28% 31.80%

Ok, I want to start off by saying something to those viewing.

I see this journal is getting a decent amount of views each day, a lot more than I expected quite frankly. I am very happy about that as it makes me feel more obligated to stay on track. However, I REALLY hope that I am not encouraging anyone to "follow suit" and drop the low calorie, all healthy clean food diets. I am not saying what I am doing is right for anyone, or even myself, but it's just going to last for a couple weeks. I've been "cutting" for like 5-6 months and I think it's about time I let my body recover a bit and eat more for a couple weeks. Hell, I might even pack on some more muscle in the interim. Then I am going to use the month of June to hopefully finish what I started, cutting to 8% BF. I have my plan all ready, I will announce it when the time comes.

Well, now that I got that out of the way, the good and bad news of today goes as follows:

I woke up at like 9:15am and was on the elliptical within 30 mins. I did about a 35mins workout at around 80% MHR. I think I burned around 400-430 calories. Then this afternoon I lifted back and bis. I don't know what it can be attributed to, but it was my best back/bis workout in months! I felt awesome and I increased LOTS of my lifts that I often struggle on. (Perhaps the increase in food over the past couple weeks?)

Well anyway, I was doing GREAT food wise all day. Then I was at my 7-9pm class and was STARVING so I ate a ZonePerfect nutrition bar. Not so bad, right? I got home cooked up my salmon salad by 10pm. Well, I was supposed to be done for the night when I got hungry again around 11:15pm and the only easily accessible thing I had was ice cream and pecan granola (natural nut/granola mix SO GOOD, but SO CALORIC!). I didn't weigh any of it out, but it probably is quite a bit mroe than I put in the log, but I don't know for sure. Nevertheless, here was today's food, as usual these days, probably under-calculated by a couple 100 calories. I'm guessing 300-400 short?

You might wanna sit down for this one... haha

Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10.5g L-Glutamine Wildberry (GNC Pro) 20 0 0 5 0 5 0
1 cup egg beaters 120 0 0 4 0 0 24
1 cup cottage cheese (2%) 180 5 3 12 0 8 24
100g banana 95 0.7 0.13 24 2.7 0 1.3
1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
2 tbsp Balsamic Vinegarette 50 4 0.5 3 0 0 0
125g Apple 70 0.4 0 19 3 0 0.3
1 scoop protein mix w/water 110 1.5 0.5 3 0 1 23
25g Apple Cinnamon Granola 95 1.7 0.28 19 2.2 6.1 2.8
1/2 cup oatmeal 150 3 0.5 27 4 1 5
150g Sweet Potato 154 0 0 36 3 0 2.25
2 cups broccoli 50 0 0 8 8 2 4
175g grilled chicken 175 1.4 0 1.4 0 1.4 38.5
ZonePerfect Chocolate Peanut Butter bar 210 7 3.5 21 0 12 16
30g Pecan Granola 130 8 2 12 2 5 3
2 cups mixed greens 20 0 0 4 1 2 1
2 tbsp Croutons 30 1 0 5 0 0 0
7 oz Atlantic Salmon 340 20 7 4 0 0 37
1/2 cup Sugar Free Choc. Brownie Ice Cream 120 2 1 21 1 4 3
1/2 cup Sugar Free Choc. Brownie Ice Cream 120 2 1 21 1 4 3
30g Pecan Granola 130 8 2 12 2 5 3
TOTALS 2699 70.2 21.41 291.4 30.9 56.5 233.65
PERCENT 23.41% 43.19% 34.63%



EDIT: And when I said I am ALWAYS HUNGRY, I wasn't f-in kidding. I've eaten almost 1000 calories in the last 2-3 hours and I swear I could eat 1000 more right now. I don't get it...

Minor update:

Yesterday I was noticing congestion in my chest and it showed in some sporadic coughs. I just woke up (several hours earlier than planned) in discomfort and as luck would have it, my throat hurts a bit and the congestion is A LOT worse.

I was supposed to do Legs this morning, but I am not going to be able to do any physical activity until this passes. I can't risk it getting worse as I have several "end-of-semester" projects/papers to do next week as well as finals coming up.

In a sense, I hope this leads to me being less hungry or it could be a minor set back if I still am real hungry a lot but can't do ANY working out. It figures this has to come on a weekend where I know I'm going to at least be eating junk. But, there's nothing I can do about that so I'll just have to make up for it when I get better.

:tu:

As you may have read today, I woke up not feeling too hot. Well, today only got worse. I'll leave the details out, but to sum it up, my normal 2.5hr drive home from school for the weekend took me 6 FREAKIN HOURS! Yes, 6 hours to go 170 miles. Well, not only was I in bumper to bumper traffic most of the way, the sun was beaming on me, I was stressed and already not feeling well. By the time I got back to NY I felt miserable. Sore throat, horrible cough, body was on fire, stomach was a wreck and I could hardly keep my eyes open. But today is my mom's bday, so I toughed it out and went to dinner. Came home to watch the Friends finale (still in tears) and now I am going to bed because I feel like a truck hit me, and then went in reverse to finish the job off.

I'm seeing the doctor tomorrow.

Anyway, today's food was horrendous. Before my stomach felt horrible in the car, I had already eaten like 1500 calories for the day. Then at dinner I knocked back probably another 1000+ calories (soup, chai latte, pasta w/sauce and veggies, tiny bit of dessert).

So that's that. I must go to sleep because I am in so much pain. I will be starting over come Monday if all goes to plan.

that sucks justin, hope you feel better!

Sorry to hear that mate.

Get weel soon.

aww man no update, must still be feelin' pretty awful.

that sucks man, feel better soon!

(you're my favorite poster so i always read your stuff)

aww man no update, must still be feelin' pretty awful.

that sucks man, feel better soon!

(you're my favorite poster so i always read your stuff)

I agree Karate is one of my favorite posters too, he has so much knowledge about this stuff, hes alwasy there when i have a question. Hope you feel better Karate.

Hey all! Thanks for the concerns! Anyway, I disappeared over the weekend and if you wish to read why, I wrote about it in the thread linked to below:

http://forums.johnstonefitness.com/showthread.php?p=38515#post38515

Just a quick note.

I haven't been, for obvious reasons, updating because I have not tracked anything. I can't workout for at least another 7-10 days. I am going to try to eat around 1700 calories until then, I will start tracking again on Wednesday or Thursday and updating regularly then.

Pics are also delayed, but will be coming. Probably not going to be pretty.

Stay tuned for my summer plan. I have had A LOT of time to think this weekend and my motivation has sky rocketed. As soon as I'm over this illness, it's full steam ahead!

Boy have I eaten like shit for the past couple weeks. It was only supposed to last 1-2 weeks, but then this whole illness thing happened delaying my getting back on track so essentially, I've eaten horrible for the past 3 weeks. I don't think it's really done too much damage, but I wouldn't doubt I packed on at least 2-4 pounds. I saw the doctor today and he said until the xrays show the pneumonia is totally gone, I can't go back to the gym, so that could be another week or so. Either way, tomorrow I start eating right again. I am going to try and "starve" myself for the next week. In that sense of the word, I mean like 1700 calories/day, to me that's starving. I figure with the walking to classes and with my already fast metabolism, I might be able to undo some of the damage I've done. Then once I'm healed up, I plan to run 6-7 days/week, lift 5x's week and after the semester is over, I will be back in my martial arts classes at night, so I'll essentially be doing two cardio workouts 3-4 times a week.

It's a bit extreme, but I'm going to see how my body handles it. It'll only be for 4-6 weeks, so if I feel my body can't handle it, I'll know for the future. I will however be eating a bit more during that time. I haven't decided what yet, I might go with the original calorie plan I mentioned at the beginning of this journal or I may drop it a bit. We'll see...

Hey Karate,

Did the doctor ever say what the main cause of pneumonia was?

Hey Karate,

Did the doctor ever say what the main cause of pneumonia was?

Nope. He said I could have picked it up anywhere... Class, gym, party? Guess we'll never know...

Alright, I'm back on track with food. Today, I actually did not feel the need to eat at all! Boy do I hope that stays, haha... well, here was today's food. I'm going to aim for 10% fat the next week or two. We'll see if it ends up happening.

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
10:00 AM 1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
1:00 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
4:00 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
4:00 PM 1 turkey burger 130 3 1 1 0 0 24
6:00 PM 150g Sweet Potato 154 0 0 36 3 0 2.25
6:00 PM 1 cup egg beaters 120 0 0 4 0 0 24
10:15 PM 2 cups broccoli 50 0 0 8 8 2 4
10:15 PM 7 oz Flounder 226 2 0.7 0 0 0 46
11:30 PM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1525 19.2 6.53 176 27.5 36.3 167.25
PERCENT 11.33% 46.16% 43.87%

Justin, when I kept my fat under 15% I craved greasy food A LOT more than usual. I want you to succeed so just be careful..I don't think you need to keep your fat at 10%. Alright, I'm back on track with food. Today, I actually did not feel the need to eat at all! Boy do I hope that stays, haha... well, here was today's food. I'm going to aim for 10% fat the next week or two. We'll see if it ends up happening.

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
10:00 AM 1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
1:00 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
4:00 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
4:00 PM 1 turkey burger 130 3 1 1 0 0 24
6:00 PM 150g Sweet Potato 154 0 0 36 3 0 2.25
6:00 PM 1 cup egg beaters 120 0 0 4 0 0 24
10:15 PM 2 cups broccoli 50 0 0 8 8 2 4
10:15 PM 7 oz Flounder 226 2 0.7 0 0 0 46
11:30 PM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1525 19.2 6.53 176 27.5 36.3 167.25
PERCENT 11.33% 46.16% 43.87%

Justin, when I kept my fat under 15% I craved greasy food A LOT more than usual. I want you to succeed so just be careful..I don't think you need to keep your fat at 10%.

Yeah, I've heard some bad things about keeping fat so low, but that's why I'm only going to do it for 1-2 weeks. I was reading how the guy who played The Punisher got in shape for it and his trainer had him cycle 2 weeks of 10% fat then 6 weeks of 30% fat. I was thinking of trying something like that.

Yesterday's food:

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:15 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
9:15 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
9:15 AM 3 oz skim milk 30 0 0 4.5 0 4.5 3
12:00 PM 1.5 scoops GlycerLEAN Whey protein w/8 oz skim milk 222.5 2.25 1.5 15 0.75 13.5 34.25
12:00 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
3:15 PM 2 slices Whole Grain Honey Bread 180 3 0 40 8 13 4
3:15 PM 1 turkey burger 130 3 1 1 0 0 24
5:30 PM 125g Apple 70 0.4 0 19 3 0 0.3
6:00 PM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
6:00 PM 3.5 oz Flounder 113 1 0.35 0 0 0 23
9:00 PM 2 cups broccoli 50 0 0 8 4 2 4
9:00 PM 175g grilled chicken tenders 175 1.4 0 1.4 0 1.4 38.5
11:30 PM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1685.5 23.75 7.18 190.9 27.75 44.7 186.05
PERCENT 12.68% 45.30% 44.15%

Well I just weighed myself and I was verry surprised. I weighed in at 156 lbs. I was 155.5 lbs once like a month ago, but I had been around 157-159 the past 3 weeks. When I look in the mirror, I feel like I see more fat than last month, so I don't get it? I don't see how I would have lost muscle as lately I've been eating MORE and lifting very hard in the gym. I guess it's possible though? :mad:

I think I might switch some things up when I get better in the gym. I'm not sure what exactly yet tho. Lifting heavier might be it.

Well I just weighed myself and I was verry surprised. I weighed in at 156 lbs. I was 155.5 lbs once like a month ago, but I had been around 157-159 the past 3 weeks. When I look in the mirror, I feel like I see more fat than last month, so I don't get it? I don't see how I would have lost muscle as lately I've been eating MORE and lifting very hard in the gym. I guess it's possible though? :mad:

I think I might switch some things up when I get better in the gym. I'm not sure what exactly yet tho. Lifting heavier might be it.


Sometimes it's just a bad mirror day. I think I look worse sometimes, and two days later I think I look fine.

Could just be water or something.

I've been following you on your program, and it looks like your doing the right things. Remember, you were sick for a bit too.

Mate,

When ur ill, u burn way more calories then normal (Excluding working out cals burned obviously). Your body needs energy to fight the illness. This would help explain ur weight loss. It wont be a loss of muscle, it takes a while to loose good muscle mass, which you have.

So why did you look fat ? Well, maybe water, but my guess is what abguy says. Bad mirror day. Its weird, whenever i dont go the gym for a few days (Not skiving, i mean set agreed days off) i feel fatter. Its almost like a disorder we guys have. When u work out, you release endorphines, which make u feel good about yourself. When u work out all the time like us, ur body gets used to the high levels of endorphines in ur blood. So when u dont train for a bit, ur body feels depleated of endorphines. Endorphine deficiency can lead to self negativity, depression, de-motivation... this is why takers of ecstasy have "Come downs", they pump there blood full of endorphines and then there body feels depleated in comparrison the day after. :nod:

Dont fret, you'll feel ripped again when ur body gets training again. :tu:

^^ What he said.

I have some weird mirror days too. Sometimes I wake up and look more ripped than I've ever been then I check my BF and weight, and they seem slightly HIGHER. Not sure what the deal is, but I shrug it off and continue to work hard in the gym. Results seem to come at the strangest times. If i take a week off from the gym or if I relax my diet for a few days, I get more results than when I'm eating clean and working consistently...kind of ironinc. I guess your body grows and adapts away from the gym.

Today's eating went pretty well. My friends wanted me to eat dinner at Friday's with them, so I did. I ordered the new Sizzling Shrimp ("A sizzling skillet of marinated shrimp simmered in a robust pepper and tomato sauce with golden potato wedges and Mexican cheese.") and I have NO clue what the nutrition facts are. They are nowhere to be found on the internet either so I COMPLETELY guessed. I estimated the fat, carbs and protein and then just added it up to get the calories, so take it with a grain of salt. If you think you have a more accurate guess, feel free to let me know.

Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:45 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
9:45 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
1:15 PM 1.5 scoops of GlycerLEAN Whey Protein w/water 142.5 2.25 1.5 3 0.75 1.5 26.25
1:15 PM 150g Sweet Potato 154 0 0 36 3 0 2.25
3:45 PM 1 slice Whole Grain Honey Bread 90 1.5 0 20 4 6.5 2
3:45 PM 1 turkey burger 130 3 1 1 0 0 24
8:00 PM Friday's Sizzling Shrimp (estimate) 453 17 2 25 0 0 50
10:00 PM 1 Healthy Choice Fudge Bar 80 1 0.5 13 0 2 3
12:00 AM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1519.5 33.75 8.7 149 13.05 19.3 156.2
PERCENT 19.99% 39.22% 41.12%

My internet went out last night, so I couldn't update, so here it is. Still recovering, so still no exercise. I did manage to eat quite well again. Today I plan to up the calories to around 2000-2200 just to keep my metabolism going, but it's going to all still be clean good foods.

I did weigh myself this morning and it was 154.5! :confused:
I don't get it! Except for the last 3-4 days, I had been eating like complete shit without exercising. How all this weight is coming off is beyond me? Maybe it's the pneumonia? I just hope not too much muscle is wasting away because it could just be my eyes, but I don't see much fat coming off. I guess we'll see when I get back into the gym after a week or two. I will post some pics.

Yesterday's food:

Saturday, May 15 2004
WEIGHT: 0 BODY FAT: 0
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
11:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
1:45 PM 1.5 scoops GlycerLEAN Whey protein w/12 oz skim milk 262.5 2.25 1.5 21 0.75 19.5 38.25
1:45 PM 75g banana 70 0.5 0.1 18 2 0 1
4:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
4:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
6:45 PM 1 turkey burger 130 3 1 1 0 0 24
6:45 PM 150g Sweet Potato 154 0 0 36 3 0 2.25
9:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
9:00 PM 200g grilled chicken tenders 200 1.6 0 1.6 0 1.6 44
12:00 AM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 1516.5 18.85 6.3 167.6 16.05 44.9 173.2
PERCENT 11.19% 44.21% 45.68%

I ended up upping the cals today to make sure my metabolism doesn't crash. I didn't even need to eat, but I added extra carbs to a couple meals to add the extra calories. I find that not wasting 300+ calories/day on fat (i.e. almonds, pecans, olive oil) hardly makes a difference in how hungry I am and I get to eat a lot more filling foods. Definitely going to keep up this real low fat diet for another week or so and then bump fat to about 30% probably.

Sunday, May 16 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:15 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
9:15 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
12:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
12:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
12:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
12:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
3:30 PM 1.5 scoops GlycerLEAN Whey protein w/12 oz skim milk 262.5 2.25 1.5 21 0.75 19.5 38.25
3:30 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
6:15 PM 1 turkey burger 130 3 1 1 0 0 24
6:15 PM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
9:00 PM 200g Sweet Potato 205 0 0 48 4 0 3
9:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
9:00 PM 2 tbsp Balsamic Vinegarette 50 4 0.5 3 0 0 0
9:00 PM 200g grilled chicken tenders 200 1.6 0 1.6 0 1.6 44
10:00 PM 1 Healthy Choice Fudge Bar 80 1 0.5 13 0 2 3
12:00 AM 1 cup cottage cheese (2%) 180 5 3 12 0 8 24
TOTALS 2127.5 30.05 8.08 272.1 27.75 60.9 198.75
PERCENT 12.71% 51.16% 37.37%

I CAN'T WAIT TO GET BACK TO THE GYM! I am literally like going through withdrawal. I should be back in there Thursday or Saturday depending on my schedule. I definitely feel up to it, I'm just swamped with school work so any day now!!

I ate pretty well today, I just added a banana to my last meal because I only had a little over 1/2 of my usual cottage cheese serving left. Numbers still worked out just fine. I might be too low on the cals, but as soon as I start exercising again, they'll get bumped up to around 2000 per day.

It's interesting how full I stay all day without the exercise. I NEVER though I'd manage so low cals/day but without all the exercise, my body doesn't want the food. Kind of a relief, I thought I had a problem... haha

Monday, May 17 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
10:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
1:00 PM 1.5 scoops GlycerLEAN Whey protein w/12 oz skim milk 262.5 2.25 1.5 21 0.75 19.5 38.25
1:00 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
3:45 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
3:45 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
6:15 PM 1 turkey burger 130 3 1 1 0 0 24
6:15 PM 150g Sweet Potato 154 0 0 36 3 0 2.25
9:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
9:00 PM 200g grilled chicken tenders 200 1.6 0 1.6 0 1.6 44
12:00 AM 75g banana 70 0.5 0.1 18 2 0 1
12:00 AM 175g cottage cheese (2%) 126 3.5 2.1 8.4 0 5.6 16.8
TOTALS 1557.5 18.05 5.53 188 18.75 42.5 167.3
PERCENT 10.43% 48.28% 42.97%

BACK TO THE GYM TOMORROW!!!!!!!! I'm going to hit up the weights tomorrow, probably chest and tris. Boy am I gonna be weak. 2 weeks straight without lifting a thing. But I'm psyched!

Calories will go up starting tomorrow, around 2000 or so a day at least. Today I ate pretty well still. I don't know why, but I'm loving the very low fat diet?

Tuesday, May 18 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
8:45 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
8:45 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
11:45 AM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
12:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
12:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
12:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
3:00 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
3:00 PM 1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
3:00 PM 1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0
5:30 PM 1 turkey burger 130 3 1 1 0 0 24
5:30 PM 150g Sweet Potato 155 0 0 36 3 0 2.25
8:45 PM 2 cups mixed greens 20 0 0 4 1 2 1
8:45 PM 2 tbsp Croutons 30 1 0 5 0 0 0
8:45 PM 200g grilled chicken tenders 200 1.6 0 1.6 0 1.6 44
9:00 PM 1 Healthy Choice Fudge Bar 80 1 0.5 13 0 2 3
11:00 PM 1 cup cottage cheese (1%) 180 2 1 8 0 6 32
TOTALS 1800 22.1 3.45 199.1 18.3 37.9 201.45
PERCENT 11.05% 44.24% 44.77%

Oh man was it nice to work out again! I did chest and tris today. My numbers were a little disappointing, but pretty similar to the last time I did chest/tris 2.5 weeks ago, so I won't complain.

My calories are a bit off. I just got back from partying (last day of classes was today! :D) and while I kept myself from drinking I ate a lot of pretzels so whatever, figure another 200-250 calories on top of what you see below.

Wednesday, May 19 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
8:00 AM 2/3 cup oatmeal 200 4 0.7 36 5.3 1.3 6.7
8:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
10:00 AM 1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
10:00 AM 100g banana 95 0.7 0.13 24 2.7 0 1.3
11:00 AM 10.5g L-Glutamine Wildberry (GNC Pro) 20 0 0 5 0 5 0
12:00 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
12:00 PM 1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
12:00 PM 1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0
1:45 PM 125g Apple 70 0.4 0 19 3 0 0.3
4:00 PM 1 turkey burger 130 3 1 1 0 0 24
4:00 PM 200g Sweet Potato 205 0 0 48 4 0 3
6:15 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
6:15 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
6:15 PM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
9:30 PM 2 cups mixed greens 20 0 0 4 1 2 1
9:30 PM 2 tbsp Croutons 30 1 0 5 0 0 0
9:30 PM 175g grilled chicken tenders 175 1.4 0 1.4 0 1.4 38.5
TOTALS 1910 23 3.58 249.9 25.5 35.2 185.3
PERCENT 10.84% 52.34% 38.81%

WOW! I just got back from doing legs this morning, I'm ALREADY SORE! I think I went too heavy on squats for my first time doing legs in 2.5 weeks. I've never actually been sore RIGHT AFTER! But damn did it feel good, I had an amazing workout.

I'm heading out to Atlantic City until tomorrow soon so there'll be no update tonight and I'm not tracking calories today. I'm not going to be doing any drinking or whatever, but I will be going out to eat and what not, so it's not worth it.

Have a good day, I'll be back tomorrow night with another update. :tu:

Let me start off by saying, I can hardly walk! I don't think my legs have EVER been this sore in all my life. Hopefully it will go away very soon, because I really need to get back into cardio.

Yesterday, I ate one of the best dinners I've ever had, but it was hell on my diet. 3 courses including a HUGE dessert! haha, oh well TOTALLY worth it! I also had some other junk and what not, but I'll live.

I was going to count calories today, but I ended up eating like 1/2 pound of Fudge from Atlantic City which I only imagine is like 1000 calories, so I won't even bother. I'll prob eat pretty normally the rest of the day, we'll see.

Tomorrow I'll be back on diet and back to the gym, updates to come then.

Well I ate like shit today and I'm pretty disappointed about it because next weekend was supposed to be when I met my goal since I'll be at an orientation for my summer job all weekend where my shirt will be off a lot, but it's not going to happen. Not that I'm complaining, because I'm more than content with how I look, but it woulda been nice to shed those last few pounds. But anyway, I fell off track too many times and the pneumonia keeping me out of the gym for the last 2 weeks sure didn't help. So my changed goal is whenever I actually leave for the job, but I won't find that out until next weekend. It should be at least 3-4 weeks, so I have some time.

However, come May 29, I think I am done counting calories, or at least on a daily basis. I may continue, but being home for a couple weeks and going out to eat with friends and family all the time just makes counting such a hassle. I might try to if I end up still making most of my meals, I'll take it one day at a time. My workout regimen however will be changing quite a bit. If the plan in my head comes through, I will be doing what most people consider overtraining like hell, but I'm going to see how it goes. I'm young and I've always been very active and I think I can handle the intensity I want since I will have NO other commitments for the time. I'd really like to get into the best shape of my life by the time I leave and I'm pretty damn close, so we'll see how it goes come June 1.

Details on what I'll be doing to come after finals are over next week. I will however be eating perfectly until next Friday, so I'll be back with food and workout updates tomorrow. I am definitely lifting, but if my legs still feel like death like they do now, no cardio.

Is your summer job a lifegaurd or something Karate?

Is your summer job a lifegaurd or something Karate?

Neither actually. I'm going to be a counselor for a teen tour that travels out west and (if I get the tour I requested) Hawaii. It's going to be for about 2 months if I get one of the ones I requested. Until the orientation next weekend though, I don't know which tour I will be going on, so I'll find out soon.

I've never been in so much pain from soreness in my life! The entire day today was a struggle any time I needed my legs, I couldn't believe it. Nevertheless, I went to the gym because I felt like I couldn't miss a day. I did back/bis. I'm still struggling a bit from the time off, but it still felt great. Starting next week, I'll be going heavier with my lifting. Probably 4-8 reps instead of the 6-12 I'm doing now.

Today's food:

Saturday, May 22 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:15 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
11:15 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
2:30 PM 1 turkey burger 130 3 1 1 0 0 24
2:30 PM 200g Sweet Potato 205 0 0 48 4 0 3
5:15 PM 1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
5:15 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
5:15 PM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
6:45 PM 10.5g L-Glutamine Wildberry (GNC Pro) 20 0 0 5 0 5 0
6:45 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
6:45 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
6:45 PM 70g grilled chicken 70 0.56 0 0.56 0 0.56 15.4
6:45 PM 2 cups broccoli 50 0 0 8 8 2 4
10:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
10:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
10:00 PM 7 oz Atlantic Salmon 340 20 7 4 0 0 37
12:30 AM 1 cup cottage cheese (1%) 180 2 1 8 0 6 32
TOTALS 1975 37.76 11.38 223.06 30.2 42.56 193.2
PERCENT 17.21% 45.18% 39.13%

I skipped my shoulder/traps workout today because not only was my entire body sore as hell but I felt a little something in my throat and wanted to give it a day to make sure it's not signs of a relapse or anything from my pneumonia. If all goes well, tomorrow I will be back in the gym.

I am constantly considering what I will be doing as far as eating and working out once school is over May 28, so stay tuned for those details. I will also be posting pics May 28. They will more than likely be anything but "impressive" from a progress standpoint, but I'll post them anyway. An explanation for my lack of success (in my eyes, others may see it differently) to be included as well.

My calories are a bit off today. When I was making some tea at 11pm I was all of a sudden starving and went after some cereal. I marked it down as 1 cup, but I think it was more than that. I also had a chocolate chip cookie from my roomates HUGE bag of homemade ones. Choc chip cookies are my FAVORITE food so... Couldn't help it! :eat:

So anyway, here are the calories as close as I could predict w/o the cookie.

Sunday, May 23 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
10:45 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
10:45 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
1:30 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
1:30 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
1:30 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
1:30 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
4:30 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
4:30 PM 1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
4:30 PM 1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0
8:00 PM 2 cups mixed greens 20 0 0 4 1 2 1
8:00 PM 2 tbsp Croutons 30 1 0 5 0 0 0
8:00 PM 15g walnuts 105 10 0.75 1.5 1.5 0 2.5
8:15 PM 2 cups broccoli 50 0 0 8 4 2 4
8:15 PM 7 oz Flounder 226 2 0.7 0 0 0 46
9:30 PM 1 Healthy Choice Fudge Bar 80 1 0.5 13 0 2 3
11:00 PM 1 cup Organic Optimum Nutrition Cereal 190 2.5 0 40 10 16 8
11:30 PM 1 cup cottage cheese (1%) 180 2 1 8 0 6 32
TOTALS 1911 32.5 3.95 214.5 31.5 54.5 192.5
PERCENT 15.31% 44.90% 40.29%

Hit the gym today for some Shoulders and Traps. I had a real good workout! :bb:

Some new back shots can be seen in this thread:
http://forums.johnstonefitness.com/showthread.php?t=5051

I don't know why I even bother counting calories because 3/5 times it's off thanks to my snacking. Anyway, here's what was planned for the most part (except the Cheerios, which is probably really 2-3 times that).

Monday, May 24 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
9:00 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
9:00 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
12:15 PM 1 scoop ON Whey Protein w/8oz skim milk 190 1.5 1 15 0.5 12 31
12:15 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
2:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
2:15 PM 1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
2:15 PM 1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0
6:00 PM 1 turkey burger 130 3 1 1 0 0 24
6:00 PM 200g Sweet Potato 205 0 0 48 4 0 3
7:00 PM 1 cup Banana/Strawberry Cheerios 110 1.5 0 24 3 10 3
9:30 PM 7 oz Atlantic Salmon 340 20 7 4 0 0 37
9:30 PM 2 cups broccoli 50 0 0 8 4 2 4
11:45 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
11:45 PM 1 cup cottage cheese (1%) 180 2 1 8 0 6 32
TOTALS 2042 46.1 11.53 209.4 22.6 31.5 205.9
PERCENT 20.32% 41.02% 40.33%

12:15 PM 1 can of tuna w/1 tbsp Just 2 Good mayo 200 4.5 0 2 0 0 37.5
2:15 PM 1/2 Honey Wheat Tortilla 130 0 0 28 1 0 5
2:15 PM 1 tbsp Balsamic Vinegarette 25 2 0.25 1.5 0 0 0



Hey Justin

How do you eat these 3 foods? Together or seperate?

Jason

I eat them together. I saw these 100% honey whole wheat wraps at Pathmark, so I bought them for a change of pace the other week. They're huge though so what I do is:

1 wrap
2 cans of tuna
Couple handfuls of iceberg salad
2 tbsp of Balsamic Vinegarette dressing

Cut that bad boy in half and you've got 2 EXCELLENT meals if you ask me. The micronutrient breakdown is great for a carb/protein meal. Tastes awesome too! :eat:

I eat them together. I saw these 100% honey whole wheat wraps at Pathmark, so I bought them for a change of pace the other week. They're huge though so what I do is:

1 wrap
2 cans of tuna
Couple handfuls of iceberg salad
2 tbsp of Balsamic Vinegarette dressing

Cut that bad boy in half and you've got 2 EXCELLENT meals if you ask me. The micronutrient breakdown is great for a carb/protein meal. Tastes awesome too! :eat:

aha, that does sound good. thanks :eat:

jason

I don't know why I even bother counting calories because 3/5 times it's off thanks to my snacking. You'll probably stop snacking if you get back to eating pretty frequently. I'm willing to bet you snack primarily between 2:00 PM & 6:00 PM, right?

Redistribute the calories so you're eating every 2-3 hrs and I promise you won't snack -- you'll be too busy eating! :D

I'm also willing to bet that your current schedule is dictated by school, so take it with a grain of salt for now but remember for next semester.

You'll probably stop snacking if you get back to eating pretty frequently. I'm willing to bet you snack primarily between 2:00 PM & 6:00 PM, right?

Redistribute the calories so you're eating every 2-3 hrs and I promise you won't snack -- you'll be too busy eating! :D

I'm also willing to bet that your current schedule is dictated by school, so take it with a grain of salt for now but remember for next semester.

Oh believe me, every meal is usually within 3hrs or less of the previous one. I just find that when I'm working out, I'm always hungry. Nothing I can really do about it I guess. I mean, 30-60 mins after eating a whole meal I'll be back in the kitchen snacking on something.

Oh well, as long as I can maintain my body and eat as freely as I do, I'm content.

Well I did some cardio this morning. I went for a 30 minute jog outside since all the damn cardio equipment was taken. My HR shot up to ~85% in no time and stayed there, I couldn't get it drop for anything. I guess that's what 3 weeks off will do to you.

I also lifted chest and tris several hours later. That workout felt great!

Now the bad news. I am not feeling myself since that run. I am praying that I did not allow myself to get sick somehow because I CANNOT be sick this weekend. It will essentially ruin my summer if I can't go to my orientation this weekend as I would no longer be able to be a counselor. So let's pray that it's just a little something that will pass by tomorrow.

Anyway, I ate real well today. The last meal I haven't eaten yet, I will later. I just may cut out half of it, we'll see how hungry I am.

Update: Well, I'm going to go to sleep because like I said, I don't feel 100% so I want to get some extra sleep in. I'll have a tiny bit of CC but that's all, so the calories today are overstated by about 150-200. "Overstated", there's a change! :p

Update 2: So much for overstating. Went to get some water and ended up taking down a couple cups of cereal. :( Damn I suck at dieting.

Tuesday, May 25 2004
Time Description Cal Fat (Sat) Carbs (Fiber) (Sug) Protein
11:15 AM 3/4 cup oatmeal 225 4.5 0.75 40.5 6 1.5 7.5
11:15 AM 3/4 cup egg beaters 90 0 0 3 0 0 18
2:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
2:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
2:00 PM 1 slice 100% Whole Grain Honey Oat Bread 90 1.5 0 20 4 6.5 2
2:00 PM 2 fat free turkey hot dogs 90 0 0 10 0 6 12
5:00 PM 1 scoop ON Whey Protein w/8oz 1% milk 210 4 2.5 15 0.5 12 31
5:00 PM 100g banana 95 0.7 0.13 24 2.7 0 1.3
5:00 PM 1/2 cup oatmeal 150 3 0.5 27 4 1 5
6:00 PM 2 Nature Valley Peanut Butter Granola Bars 180 7 1 30 2 11 5
6:00 PM 1/2 cup cottage cheese (1%) 90 1 0.5 4 0 3 16
9:45 PM 7 oz Atlantic Salmon 340 20 7 4 0 0 37
9:45 PM 2 cups broccoli 50 0 0 8 4 2 4
11:45 PM 10 almonds 72 6.4 0.4 2.4 1.4 0 2.6
11:45 PM 1 cup cottage cheese (1%) 180 2 1 8 0 6 32
TOTALS 2042 51.6 13.78 225.9 28.6 61.5 187.4
PERCENT 22.74% 44.25% 36.71%

No workout today, no time.
Tomorrow: Legs
Friday: Back/Bis/Shoulders/Traps (need to squeeze 2 workouts into 1)

Okay, so here's the deal. I could post today's food log that I had planned out, a nice clean 1800 calories -- but I'm not. Since I'm only in my apartment until Friday until Auguest, I haven't gone food shopping in weeks since I want to use everything up before I go back to NY for the summer. Well, I had no "healthy" snacks that I usually snack on left so, what did I do? Yup, I ended up snacking on lots of homemade choc. chip cookies. :mad: Yeah, I have no self control with food anymore. Probably why my progress blows.

So... here's how it's gonna go. No more food logs, probably ever. I planned to stop counting calories May 29, but I'm stopping tomorrow, 2 days early. It's pointless because as you can see I never stick to it, so why fool myself?

I have in my head 80% of my summer workout plan, since it's probably all my life will consist of for several weeks. That I will post in my super long update May 31. It will be interesting to see what kind of results I get eating what and when I please, not tracking calories. I almost feel as though all this strict low-calorie tracking is the reason I've made no progress because I couldn't handle it so I cheated more than had I just eaten normally. I also have other thoughts about what is in my opinion lack of progress. More insight on that on Monday with my long ass update.

Until then, hope everyone keeps :bb: :db: and I'll be updating, WITH PICTURES on Monday. Catcha then!

God I've eaten like hell the last few days. Been hitting the weights real hard though. No cardio...

Anyway, I'll be in the poconos Sat-Monday for orientation for my job this summer. Back Monday night (traffic willing) with a nice update.


Oh yeah... SEMESTER IS OVER!! :D :claplow: :claphigh: :jumping: :spaz:

One more year!

Justin

This weekend was AMAZING!!! I'll go into some details for those interested tomorrow. I said I'd update tonight, but after a long weekend, I still got up at 4:45am today to go running before everyone had to be up at 6:30am and I am DEAD TIRED! Of course I have to be up early tomorrow for pneumonia check up xrays, so I'm going to sleep and will do my update tomorrow.

Hey Karate what happen to the update, im wondering how the orientation went. Did you get the Hawaii one like you wanted?

Hey Karate what happen to the update, im wondering how the orientation went. Did you get the Hawaii one like you wanted?

Sorry, things have been very hectic and I have been running all over the place the last couple days. I'm on my way to Six Flags for the day so if I have the energy I'll update tonight, if not, tomorrow definitely.

I did NOT get the Hawaii trip I wanted (it was EVERYONE's 1st chocie) :mad: , however, I did still get one of my top choices and I can't even tell you how excited I am! :tucool:

Sorry, things have been very hectic and I have been running all over the place the last couple days. I'm on my way to Six Flags for the day so if I have the energy I'll update tonight, if not, tomorrow definitely.

I did NOT get the Hawaii trip I wanted (it was EVERYONE's 1st chocie) :mad: , however, I did still get one of my top choices and I can't even tell you how excited I am! :tucool:

Sweet.. So what did you get then?

you still with us?

This is like one of those "to be continued" titles you get at the end of a really good show.

"I didn't get Hawaii but I did get one of my top picks and it's..."

"TO BE CONTINUED"

Come back and tell us what you got.

Just wanted to add I'll post my lifting routine in the next day or two for those interested.

Okay, so I lied again. Wow, I need to stop saying things that won't happen. I just have had very little time to spend on the computer the last several weeks.

Anyway, a quick update for now.

Cardio --
I've been doing cardio in the morning at around 70-75% MHR about 4-5 days per week. I've also been taking my martial arts classes about 3 times per week. Furthermore, I teach martial arts 5 days per week, and am often pretty active during that. So all in all, I've been getting my fair share of cardio in.

Lifting --
I lift about 5x's per week. I'm on a 4 day split, so each muscle group is worked more than once per week. I have REALLY been enjoying this! My strength is also increasing VERY nicely!

Eating--
This is a mixed bag. I eat pretty healthy when I can but I count NOTHING. I go out to eat almost every day for at least one meal. Sometimes I manage to keep it clean, other times it's the furthest thing from it. I eat "junk" food a few times a week, I just don't go nuts.

I must say, my eating has been so much more "controlled" eating this way. I haven't "binged" once since I started eating freely except the other night when I came home trashed. Whereas when I was "dieting", I'd binge uncontrollably at least once per week, sometimes more.


Overall, I'm happy with what I see. I'm not dropping fat too quickly, but my weight has gone down in the last 3 weeks and my strength up. I have definitely not gained any fat and I get to eat how I want, so it works out great. Pics and my workout to come before I leave on my trip.

:tu:

Feel free to ask specific questions about my training and/or diet if you wish.

My Summer lifting routine has been and will remain as follows:

3 sets per exercise.
Set 1 - 8-12 reps
Set 2 - 6-10 reps
Set 3 - 4-8 reps

Every exercise is done on a cable machine or with free weights. I work-out with my best friend, so we never have the need for any "spotting" machines like a Smith Machine.

Each "day" is one day in my 4 day split. I lift usually 5x's per week, so each muscle group is worked more than once in the 7 day week.

To this point, my gains have been excellent! Rather than my numbers going down or staying the same each week, I have increased I think every single exercise in weight in the last 3 weeks.

Day 1: Chest - Bis
Flat Barbbell Bench Press
Decline Dumbbell Bench Press
Cable flys

Standing dumbbell bicep curls
Dumbbell hammer curls
Preacher curls


Day 2: Legs
Barbell Squats
Barbell Lunges
Stiff-legged deadlifts
Standing calf raise
Rotary calf press

Day 3: Shoulders - Tris
Military Press
Dumbbell Arnold Press
Standing dumbbell side lateral raises
Bent forward dumbbell raises

Skull Crushers
2 arm overhead dumbbell extension
1 arm reverse cable press down


Day 4: Back - Traps
Barbell Rows
Lat pull-down
Seated v-grip cable row
Hyperextensions
Dumbbell shrugs

Alright, well I'm off in 12 hours for my 6 week trip. Never got around to taking pictures. If I have time before I leave tomorrow I will, otherwise when I get back. The last 1-2 months I have eaten horribly. I couldn't tell you even close to exactly, but I'd estimate an average of well over 3000 calories/day with a good portion often coming from pure junk food. I did do so much lifting and exercise that I managed to keep the damage pretty minimal, but I'm sure I don't look as lean as I did back in March. My weight is around 165 pounds now and the increase is a good mix of muscle, water and fat. I don't know what's going to happen on the trip I'm taking but once September comes I'll be back to a healthier eating lifestyle. It's just impossible to maintain it during the summer where I go out to eat for 1-3 meals per day.

Anyway, until next time. :tu: