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starting over

Discussion in 'Fitness Journals' started by jmike, Jul 8, 2014.

  1. jmike

    jmike Active Member

    Joined:
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    Wednesday:

    Weight 236.8

    60 minutes walking

    Calorie Goal: 2250
    Actual Calories: 2304
    // 54 calories over


    Protein Goal: 170g
    Actual Protein: 172g
    // 2g over

    no chicken for dinner makes a difference too

    29.9% protein
    32.8% fat
    37.3% carbs

    not real sure what my macros should be ...

    170g protein out of 2250 calories = ~30% .... i know my body responds well to low carb with fat loss ... but i also know my triglycerides and cholesterol are high.
    30/40/30 might be a good ratio for me ... should mean 100g fat and 170g carbs
     
  2. jmike

    jmike Active Member

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    Thursday:

    Weight 236.8

    exercise was cancelled -- wife wasn't feeling well
    but she did tell me i could go grab some steak for dinner
    i had no idea ribeyes had so many calories
    i ate a pound and a half of steak
    was worth it

    Calorie Goal: 2250
    Actual Calories: 3133 (1687 from steak)
    // 883 calories over


    Protein Goal: 170g
    Actual Protein: 300g
    // 130g over



    38.3% protein
    33.6% fat
    19.1% carbs

    (woke up weighing 237.4)
     
  3. jmike

    jmike Active Member

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    Friday:

    weight 237.4

    5x95 cleans
    5x5x95 front squats
    5x5x95 standing shoulder presses


    Calorie Goal: 2250
    Actual Calories: 2567
    // 317 calories over


    Protein Goal: 170g
    Actual Protein: 191g
    // 21g over




    Saturday:

    weight: 238.8

    did 60 minutes of lifting weights with my son while watching movies
    curls / fly's / shoulder presses ect....


    Calorie Goal: 2250
    Actual Calories: 4053
    // 1803 calories over


    Protein Goal: 170g
    Actual Protein: 97g
    // 73g under



    Sunday:

    Weight: 241.6


    Calorie Goal: 2250
    Actual Calories: 2258
    // 28 calories over


    Protein Goal: 170g
    Actual Protein: 59g
    // 111g under
     
  4. jmike

    jmike Active Member

    Joined:
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    got sick - fell off the wagon -- false start -- starting over again
    Changed my work hours so i have to come in an hour earlier
    now i have time to use the gym at work for an hour before going home


    Monday 8/18

    Weight 241.6

    Exercise:
    5 laps (4 minutes each) throughout the day around the building

    Bench Press:
    10x135
    10x155
    10x165
    8x175
    6x175
    6x165
    6x155
    8x135

    Incline Fly
    10x25
    10x25
    10x25
    10x25

    Tricept Pushdown:
    10x35
    10x40
    10x45
    8x50
    6x50
    6x45
    8x40
    8x35


    Also adjusted the way i take in calories
    switching to 5 meals a day to maintain more even blood sugar/insulin levels
    I tried it out yesterday and it felt better hunger-wise

    on average it should look like this:

    Breakfast and coffee -- 400 calories
    mid-morning shake -- 340 calories
    lunch salad with chicken -- 194 calories
    afternoon/pre-workout shake -- 340 calories
    dinner --- ~900-950 calories



    Calorie Goal: 2250
    Actual Calories: 2163
    // 87 calories under


    Protein Goal: 170g
    Actual Protein: 215g
    // 45g over


    Protein 39.75%
    Fat 28.29%
    Carbs 31.96%

    i wish i could get my carbs down a little lower, because i know my body responds very well to low carbs (fat melts off like chunks of butter)
     
  5. jmike

    jmike Active Member

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    getting up an hour earlier sucks
    Monday's chest/tri day caught up with me Tuesday night and this morning i am sore sore


    Tuesday

    Weight 239.8


    Exercise:
    5 laps (4 minutes each) throughout the day around the building
    40 minutes walking on treadmill

    Calorie Goal: 2250
    Actual Calories: 1988
    // 262 calories under


    Protein Goal: 170g
    Actual Protein: 204g
    // 34g over


    Protein 41.04%
    Fat 20.37%
    Carbs 38.59%

    my fats are too low, will add an extra teaspoon of olive oil to my salad today --- also hope the wife does a lower carb dinner, i got 60% of my carbs at dinner time
     

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