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Becoming A Jaw Dropper

Discussion in 'Fitness Journals' started by brazeneye, Jan 6, 2007.

  1. brazeneye

    brazeneye Active Member

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    So here I am, New Year, and out to make the best out of me.

    I'm trying to lower my body fat %, build a good muscle base for myself, eat more cleanly...

    So here goes! :)


    Starting Stats:
    Height: 5'3
    Weight: 149
    Waist: 32.75"
    Hips: 39" (I am not sure if this is right, I just measured the around from the widest part of my booty)
    Calf: 14.75"
    Thigh: 22"
    Wrist 6.25"


    Diet for January 6th - 12th
    Meal 1:
    1/2 cup oats
    1/2 cup egg whites
    1 tbls natural peanut butter
    Calories: 391 / Fat: 13g - 29% / Carbs: 41g - 36% / Protein: 24g - 24%

    Meal 2:
    1 can tuna
    2 cups lettuce
    1/3 cup chickpeas
    1 large egg
    1/4 c. chopped green onion
    1 tsp chives
    3 tbls lowfat dressing
    Calories: 350 / Fat: 7g - 18% / Carbs: 32g - 36% / Protein: 37g - 44%

    Meal 3:
    3/4 c. fat-free cottage cheese
    1/2 c. unsweetened apple sauce
    1 tbls natural peanut butter
    Calories: 280 / Fat: 9g - 28% / Carbs: 24g - 30% / Protein: 26g - 36%

    Meal 4:
    4oz turkey breast
    3 oz sweetpotato
    2 c. spinach
    1/4 c. blueberries
    3 tsp balsamic vinegar
    Calories: 295 / Fat: 4g - 12% / Carbs: 27g - 36% / Protein: 37g - 52%

    Meal 5:
    1 scoop PVL Whey Gourmet Protein pwdr
    4 oz banana
    160 grams lite tofu
    Calories: 243 / Fat: 3g - 12% / Carbs: 23g - 33% / Protein: 31g - 51%

    Total Calories: 1558 / Fat: 35g - 20% / Carbs: 124g - 34% / Protein: 154g - 40%



    Supplementation:
    CLA: 1000mg (one capsule) three times a day
    ALA: 500mg (two capsules) once a day
    CoQ10: 120mg once a day
    GLA: 1000mg (one capsule) once a day
    Fish Oil: 2 tsp (3000mg) three times a day
    Chromium polynicotinate: 200mcg (one tablet) once a day
    Multivitamin



    Workout Routine:
    Monday + Thursday:
    Legs:
    Split Squat (2x12)
    Side Lunge (2x10)
    Walking Lunge (2x15)
    Romanian Deadlift (3 sets - 12, 12, 10 reps)

    Back:
    EZ-Bar Bent-Over Row (3 sets - 15, 12, 10 reps)
    Front Pulldown (3 sets - 12, 12, 10 reps)

    Shoulders:
    Standing Dumbell Press (3 sets - 15, 12, 10 reps)
    Straight-Arm Dumbbell Kickback (2x10)

    Tuesday + Friday:
    Chest:
    Dumbell Press (2x10)
    Dumbell Flye (3 sets - 12, 10, 10)

    Biceps:
    Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps)
    Seated Dumbell Curl (2x10)

    Triceps:
    Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps)
    Cable Pressdown (2x10)

    Abs:
    Hip flexion (3x15)
    Trunk flexion (3x15)
    Side bends (3x15)
    Russian Twists (3x15)
    15 Seated Cheek-Abdom Squeezes
    6 5-second-rep Integrated Trunk Drills

    CARDIO:
    Tuesday + Friday:
    20 minutes HIIT (stationary bike)

    Saturday:
    45 minutes SS (stationary bike)
     

    Attached Files:

  2. Big_D

    Big_D Well-Known Member

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    You already are a jaw dropper. :cool:

    Good luck in your fitness pursuits, though. :tucool:
     
  3. brazeneye

    brazeneye Active Member

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  4. rafairchild

    rafairchild Active Member

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    Dang! Looks like you got the nutrition and workout dialed in pretty well.

    My only question is the PB at 2 meals and the low fat dressing. Not that they are wrong, but thinking of a substitute..

    They are pretty calorie/ fat dense for such a small serving. Perhaps being able to substutite something that might give you a little more 'filling'. Keep the PB in one meal and swap out the 2nd?

    When I did the pb route (multiple meal), I found I was always hungry, since it took a large percentage of my calorie/ fat intake for the day. I think for me it was also looking at something that was such a small size I felt like I was not getting enough to eat.

    Mentally that did a number on me.

    You are already beautiful young lady.. Can't wait to see how your journey goes. You seem to have the desire and knowledge. Now you only need the time to meet your goals.

    Best wishes to you!
     
  5. SeanB.

    SeanB. Active Member

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    Looks like you are off to a great start. Just curious, did you include the calories from the fish oil in your totals? I think that would be about 80 cal. worth. I only mentioned it because it looks like you are serious about tracking everything.

    The only other thing I would wonder about is if you may be overtraining by repeating your workouts 2x a week. I think the normal splits just hit each muscle group one time per week to allow for adequate recovery. Still learning myself so don't take that as fact though.
     
  6. brazeneye

    brazeneye Active Member

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    I'll probably end up taking the peanut butter out from the second meal, and maybe select 2% fat cottage cheese just so that there is some fat in my second meal :)
     
  7. brazeneye

    brazeneye Active Member

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    I've always done a 2 day split and repeated it twice in a week, and it has really worked for me in the past, and I haven't suffered from any overtraining yet.. but there could be someone out there who will tell me otherwise who is more knowledgeable, so I won't knock the suggestion.

    The fish oil will bump my caloric intake for the day to about 1700 calories, but I usually do not count it in my food count because I end up trying to eat less calories if I have it included in my count, and I want to keep my 'food' between 1500-1700 calories a day. I think of it as a supplement, and not as food, eventhough it does contain calories/etc.
     
  8. Buddha

    Buddha Well-Known Member

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    As aleady mentioned, you look like you got this figured out well, and now is just the executin part.

    I ditto that.
     
  9. mastover

    mastover Well-Known Member

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    Six teaspoons of fish oil comes out to roughly 240 extra calories and 24 grams of extra fat. I would definitely include it in your calorie count.

    On the days you do not train or do cardio, I'd take out the banana from your final meal, and include another teaspoon of fish oil.

    Once your carbs begin to drop further (hypothetically, or assumptionally) don't be hesitant to include 2 more teaspoons of fish oil.

    Replacing carbs with fish oil will prevent any loss of energy, and is one of the best ways to lose fat and preserve muscle. :tu:
     
  10. brazeneye

    brazeneye Active Member

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    I will definitely do those changes, thanks!
     
  11. brazeneye

    brazeneye Active Member

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    So, on my non-workout days, my diet would look something like this:

    Meal 1:
    1/2 cup oats
    1/2 cup egg whites
    1/2 tbls natural peanut butter
    1 1/2 tsp fish oil
    Calories: 353 / Fat: 13g - 35% / Carbs: 32g - 30% / Protein: 20g - 22%

    Meal 2:
    175g tofu
    31g PVL Whey Gourmet Protein Pwdr
    Calories: 182 / Fat: 3g - 15% / Carbs: 6g - 11% / Protein: 31g - 69%

    Meal 3:
    one can of tuna
    2 cups lettuce
    1/4 cup chickpeas
    1 egg
    1/4 cup chopped red onion
    3 tsp balsamic vinegar
    1 1/2 tsp fish oil
    Calories: 343 / Fat: 14g - 35% / Carbs: 18g - 21% / Protein: 36g - 44%

    Meal 4:
    1/2 c. unsweetened applesauce
    1 c. non-fat cottage cheese
    Calories; 225 / Fat: 1g - 3% / Carbs: 24g - 39% / Protein: 30g - 53%

    Meal 5:
    4oz turkey breast
    3oz sweetpotato
    2 c. lettuce
    1/4 c. salsa
    1 1/2 tsp fish oil
    Calories: 353 / Fat: 11g - 27% / Carbs: 26g - 29% / Protein: 37g - 44%

    Meal 6:
    31g PVL Whey Gourmet Protein pwdr
    175g tofu
    1 1/2 tsp fish oil
    Calories: 243 / Fat: 10g - 36% / Carbs: 6g - 8% / Protein: 31g - 52%

    Total Calories: 1698 / Fat: 52g - 27% / Carbs: 112g - 24% / Protein 186g - 44%
     
  12. mastover

    mastover Well-Known Member

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    brazen...

    I'm confused about your tofu numbers. According to calorieking.com 175 gr of tofu comes out to 254 calories, 27.6 gr protein, 7.5 gr carbs, and 15.3 gr of fat. :confused:
     
  13. brazeneye

    brazeneye Active Member

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    I'm currently using Mori-Nu Lite Tofu brand (it comes in a white tetrapack), it says on the packaging that these are the macronutrients for 175g: Calories: 62 / Fat: 1 g - 15% / Carbs: 2g - 13% / Protein: 10g - 67%
     
  14. mastover

    mastover Well-Known Member

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    Ha, I should've known :doh: .....but then again I am "tofu challenged."

    Anytime you wish for a cheap alternative to your Mori-Nu Lite, 4 egg whites would be a good substitute - 14 gr of protein, 0 carbs, 0 fat.
     
  15. brazeneye

    brazeneye Active Member

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    That's actually a better idea, because I have been going through on brick of tofu a day (and it costs about $2.60 a brick :eek: ). These are for shakes, but liquid whies are pasterized, and I actually wouldn't mind cooking the whites then blending them up in my shake :lol:
     
  16. mastover

    mastover Well-Known Member

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    Yeah, I know what you mean. There was a time when I used to guzzle down those 16 oz cartons of pasteurized egg whites as my protein shake, if I needed 50 grams of protein real quick.

    Yum Yum :rolleyes:
     
  17. Maya

    Maya Well-Known Member

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    [​IMG]
     
  18. brazeneye

    brazeneye Active Member

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    Try serving that up at your next family function.
     
  19. Wonder Boy

    Wonder Boy Well-Known Member

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    Wow, everything seems to be accounted for! Way to go. :nod:

    Looks like you've got a great base to work off of, and a well-founded knowledge on your plans. Good luck! :D
     
  20. MannishBoy

    MannishBoy Senior Member

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    Isn't the egg protein much less bioavailable if uncooked?

    BTW, brazeneye, you look like you've got a great plan to achieve your goals :tu:. You aren't going down the "starvation" route or "work yourself to death" route many try in their good intentioned efforts to improve.
     

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