New Year/New Goals (My food/workout log for 2011)

[ZandP]

Ok too many vacations lately with too much eating out and not enough lifting....but no more! New year, new nutritional plan and new goals!

In the past I mainly lifted, I have decided to add more cardio and see how it goes. Any advice whether nutritional or workout programs is appreciated!

OK Day 1:
Ran 4 miles in about 34-35 minutes.
5 minutes warm up/cool down.

Diet:

Before run:
Whey protein shake w/berries

Breakfast:
Cup egg whites
Slice whole wheat toast

Snack:
Oatmeal w/2 tbsp high protein peanut butter

Lunch:
Tuna (w/green/yellow peppers/tomatoes/carrots)
2 rice cakes and slice of pepper jack cheese

Snack:
oz almonds
Protein (not whey) 16 pro, 4 fat

Dinner:
Salad w/olive oil
Veggie burger on whole wheat bread
steamed veggies

Bedtime snack:
cottage cheese/greek yogurt or protein shake

[ZandP]

Day 2 workout:

Treadmill: Walk 40 min (2.5 miles)
Squat 5x5
Stiff leg deadlift 5x5
Standing calf raises 6 sets 8-10 reps

Day 2 Diet:

Total
1,862 calories
75.5 fat
175.5 carbs
135.8 protein

Almonds
213
18.7
7.3
7.8

Banana, raw
105
0.4
27.0
1.3

Chobani Greek Yogurt
143
0.0
9.0
23.0

Fiber One
30
0.5
12.5
1.0

Peanut butter
188
16.1
6.3
8.0

Pear, raw
96
0.2
25.7
0.6

Peanut flour & Choc Lean dessert shake
300 cal
7.5 fat
16. carb
37. pro

Low Carb Brownies
160 cal
4.0 fat
20.0 carb
14.0 pro

Mixed salad greens, raw
9
0.1
1.8
0.8

Olive oil
119
13.5
0.0
0.0

Olives
25
2.3
1.4
0.2

Vegetables
73
0.6
15.3
3.8

Grilled Garlic Butter Tilapia
80
2.5
0.0
14.0

Soy milk, fluid, calcium fortified
49
2.0
5.6
3

Cocoa mix, 2-3 cups (dont judge me lol)
100
0.9
19.8
3.9

PB Protein
150 Cal
29 pro
12 carb
6 fat

Total
1,860 cal
75.5 fat
175.5 carb
135.8 prot

[ZandP]

Day 3 Workout:

3 mile run

DB Shoulder Press 3×8-12 (17.5lb weights) super setted with
DB Front Raise 3×8-12 (20lb weights)
DB One Arm Row 3×8-12 (25lb) super setted with
DB Arnold Press 3×8-12 (17.5lb)
Lat Pull Down (Wide Grip) 2×8-12 (65lb) super setted with
DB Shrugs 2×10-15 (25lb)
Lat Pull Down (Close grip, palms facing in) 2×8-12 (65lb) super setted with
DB Upright Row 2×10-15 (17.5lb weights)

[ZandP]

Daily Supplements are:

2 flax seed capsules
tonalin if I think of it
multivitamin
1 or 2 calcium supplements
usually 1 (sometimes 2 or none) protein shake (whey, casein or peanut flour)

[ZandP]

Day 3 Diet: (copy and pasted from Fitday.com, sorry hard to read)

Total
1,826 Calorie
86.1 Fat
162.5 Carb
131.6 pro

4 Egg, whole, raw
286
19.9
1.5
25.2

3 Egg, white only
51
0.2
0.7
10.8

Tangerine
52
0.3
13.1
0.8

Banana, raw
medium (7" to 7-7/8" long)
105
0.4
27.0
1.3

Soy milk, fluid, calcium fortified
49
2.0
5.6
2.3

2 low carb tortillas
100
4.0
20.0
10.0

1 tbsp Peanut butter
94
8.1
3.1
4.0

Designer Whey Protein
100
2.0
3.0
18.0

Vegetable burger
69
3.2
2.6
7.5

Cookie, chocolate (homemade approx stats)
98
4.9
12.8
1.1

1.5 oz Almonds
246
21.5
8.4
9.0

Spinach, raw (added to eggs)
1
cup
7
0.1
1.1
0.9

Spinach Alfredo Pizza Slice from Papa Johns
290
11.0
36.0
10.0

Mixed salad
9
0.1
1.8
0.8

peanut flour (2 servings)
220
8.0
16.0
28.0

Cocoa mix, NESTLE, No Sugar Added Hot Cocoa Mix
50
0.4
9.9
2.0

Total
1,826
86.1
162.5
131.6

[riaden]

diet and training looks good. so whats your goals for this year?
i hope i can start running soon. love it so much.
i wish you all the best :)

[ZandP]

diet and training looks good. so whats your goals for this year?
i hope i can start running soon. love it so much.
i wish you all the best :)

Thank you!!! I hope you are able to start running soon as well.
Its great for both mind and body.

I had surgery in September so very little activity in September and October.
Then I started back.....but due to several trips and being away almost the entire
month of December...still not on track. I stayed in several hotels without a gym
or adequate gym anyway, thats what I get for prefering boutique hotels!!
Then on top of that add going out to eat 2-3 times a day for 4-5 weeks when
travelling...and the holidays...and the fact that I lose muscle easily and voila!!

My goals are to consistently eat/workout as I have for many years and get back on track.
Hoping to add lean muscle mass...I should probably do some measurements but I usually go by the way I look and feel.

Thanks for your well wishes and same to you! :)

[ZandP]

Incline walking for 30 min (2 miles approx)

DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

[ian0789]

Incline walking for 30 min (2 miles approx)

DB Incline Bech 3×8-12
Barbell Close Grip Bench 3×8-12
DB Flat Bench 2×8-12
Preacher Curls 3×8-12 super setted with
Standing French Press 3×8-12
Push Downs 3×8-12 super setted with
DB Hammer Curls
Cable Crossovers 3×8-12
Machine Curl 3×8-12 supersetted with
Machine Dips 3×8-12

That is a **** ton of sets 0.o I would really try and cut some of that down, there is no need for that many. It will lead to an over kill!

Looking at your AVI if that is up to date, id say you have a really nice body and for what you are trying to do wont be hard at all! But if you over train your self you will be working 2x times harder and see less.

[ZandP]

That is a **** ton of sets 0.o I would really try and cut some of that down, there is no need for that many. It will lead to an over kill!

Looking at your AVI if that is up to date, id say you have a really nice body and for what you are trying to do wont be hard at all! But if you over train your self you will be working 2x times harder and see less.

Thank you! :)

The reason for all those sets is this:

http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html

I have been winging it for awhile when it comes to workout routines and trying to follow the one I found at that link, its a power/hypertrophy split routine, so I dont have to do all those sets everyday luckily!

What's up with the Con-Cret? You are the 2nd person I've seen, I'd like to hear about the benefits of their creatine. I never saw the benefits of creatine when I've tried to use it before....

[ian0789]

Thank you! :)

The reason for all those sets is this:

http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html

I have been winging it for awhile when it comes to workout routines and trying to follow the one I found at that link, its a power/hypertrophy split routine, so I dont have to do all those sets everyday luckily!

What's up with the Con-Cret? You are the 2nd person I've seen, I'd like to hear about the benefits of their creatine. I never saw the benefits of creatine when I've tried to use it before....

Con-Cret is a no loading / no bloating Creatine and it works great! While on it I broke many of PR's and had some amazing strength. I took never trusted Creatine and to be blunt most I dont. If you are looking to try one out then there are 2 I can say I trust. CGP (its a powder and only one small scoop) and Con-Cret (I did the pills for my log, the powder is a bit nasty from what I am told) both are really great and worth the money.

Con-Cret however is a bit on the higher price side. And CGP can be found a bit cheaper, I just bought a 80 servings container of it for 40 bucks!

Con-Cret was given to me as I was picked for a Log from ProMera Health. I will probably use it again in the future but will be doing some price watching when the time comes.

As for workouts if you are doing say Chest and Bi, try something like this.
Flat Bench: 3-4 set
Incline Bench: 3 set
Fly's: 3 set
Alt Curls: 3 set
Lying Cable Curls: 2-3
ALL heavy sets!

This way you are still getting a solid workout in and not overtraining your body. Your Bi's and Tri's are very small muscle groups and are worked out a number of time during other workouts. There is no need to do a massive amount of sets and reps for them as you are targeting it them more then enough and you dont ever know it =)

Focus on big heavy compound lifts. Bench, Shoulder Press, Dead Lift, Squats. Stuff like that! These are all great lifts that will really beat the heck out of your body and leave you feeling beat (in a good way) the next day!

While that dude is no joke and clearly knows how to train there is a big difference when it comes to someone who has trained for years and years vs someone who does this on the side for fun or just getting started. Work on Forms and motions before you get caught up in a advanced program.

[riaden]

Thank you!!! I hope you are able to start running soon as well.
Its great for both mind and body.

I had surgery in September so very little activity in September and October.
Then I started back.....but due to several trips and being away almost the entire
month of December...still not on track. I stayed in several hotels without a gym
or adequate gym anyway, thats what I get for prefering boutique hotels!!
Then on top of that add going out to eat 2-3 times a day for 4-5 weeks when
travelling...and the holidays...and the fact that I lose muscle easily and voila!!

My goals are to consistently eat/workout as I have for many years and get back on track.
Hoping to add lean muscle mass...I should probably do some measurements but I usually go by the way I look and feel.

Thanks for your well wishes and same to you! :)

thanks for your support!
dont worry you will get back on track in no time at all!
i love running, as you said good for the mind and body.

just dont over do it, work back up slowly!
jugding by your profile pic you look in pretty good shape as it is :)

[ZandP]

Thank you for the encouraging comments! :)

Though I haven't been consistent since late Sept for the past 3 months...surgery can't be helped, and dining out is part of what makes travelling fun! I've been lifting for 8-10 years and have held onto most of my muscle so I am optimistic.

Though I have been consistent with working out throughout the years...not exactly consistent with diet...I eat 75% healthy and 25% not...go out for ice cream with the kids, drink wine several times a week, dine out quite a bit (never ever fast food though, occasional pizza is the only fast food we eat), eat the things I bake etc...trying to stick to my macros better and see where that takes me lol.

[riaden]

well you have to have fun as well, as you only live once. its good to see that you spend time with your kids.
and your right surgery cant be helped, and also whats the point in travelling if you cant eat out? lol
you made the right call! :)

[ZandP]

well you have to have fun as well, as you only live once. its good to see that you spend time with your kids.
and your right surgery cant be helped, and also whats the point in travelling if you cant eat out? lol
you made the right call! :)

Thanks:)

[ZandP]

Ran 3 miles (27 min)

Hack Squat 5×8-12 super setted with
Standing Calf 5×10-15
Leg Extensions 5×10-15 super setted with
Sitting Leg Curls 5×10-15 super setted with
Sitting Calf Raise 4×8-12

[ZandP]

Hard to estimate calories because ate out twice, but rough est:

Total
1,989 cal
84.0 fat
181.3 carb
112.3 pro

Calcium Supplement
20
0.0
4.0
0.0
soymilk
30
1.0
2.5
3.0
2 Egg, whole,
143
9.9
0.8
12.6
Egg, white
2
34
0.1
0.5
7.2
Tangerine, raw
52
0.3
13.1
0.8
Designer Whey Protein
100
2.0
3.0
18.0
Banana, raw
0.5
61
0.2
15.5
0.7
Quaker Instant Low Sugar Oatmeal
120
2.0
24.0
4.0
Greek Salad
212
14.6
6.7
14.0
Fish, salmon, chinook, smoked
106
2.4
0.0
10.4
Almonds
246
21.5
8.4
9.0
Corona Light Beer
109
0.0
5.0
0.0
Wasabi Edamame
130
4.5
9.0
14.0
tortilla chips
156
7.5
21.0
2.5
Salsa
10
0.0
1.0
0.2
Avocado, raw
0.2
avocado, California (black skin)
55
5.1
3.0
0.7
Cocoa mix, NESTLE, No Sugar Added Hot Cocoa Mix (a.k.a. hot ...
50
0.4
9.9
2.0
Meat substitute, cereal- and vegetable protein-based, fried
243
4.8
45.6
8.5
Mixed salad greens, raw
9
0.1
1.8
0.8
Taco or tostada salad, meatless, with cheese, fried flour to...
107
7.5
6.6
3.9
Total
1,989
84.0
181.3
112.3

[ZandP]

I'm ordering some Con-Cret pills today and trying them out. It seems the amount of weight I lift doesn't go up as much as I would like anyway. Lifting weights here for 6-8 years consistently, and longer randomly, yet I see lots of women who lift heavier than me who aren't as fit as I am. My husband says its because they are bigger/weigh more, even if they're not as fit, but I would like to see my weights increase regardless. Part of it is i dont lift with a spotter either. Hopefully it will help!



Con-Cret is a no loading / no bloating Creatine and it works great! While on it I broke many of PR's and had some amazing strength. I took never trusted Creatine and to be blunt most I dont. If you are looking to try one out then there are 2 I can say I trust. CGP (its a powder and only one small scoop) and Con-Cret (I did the pills for my log, the powder is a bit nasty from what I am told) both are really great and worth the money.

Con-Cret however is a bit on the higher price side. And CGP can be found a bit cheaper, I just bought a 80 servings container of it for 40 bucks!

Con-Cret was given to me as I was picked for a Log from ProMera Health. I will probably use it again in the future but will be doing some price watching when the time comes.

As for workouts if you are doing say Chest and Bi, try something like this.
Flat Bench: 3-4 set
Incline Bench: 3 set
Fly's: 3 set
Alt Curls: 3 set
Lying Cable Curls: 2-3
ALL heavy sets!

This way you are still getting a solid workout in and not overtraining your body. Your Bi's and Tri's are very small muscle groups and are worked out a number of time during other workouts. There is no need to do a massive amount of sets and reps for them as you are targeting it them more then enough and you dont ever know it =)

Focus on big heavy compound lifts. Bench, Shoulder Press, Dead Lift, Squats. Stuff like that! These are all great lifts that will really beat the heck out of your body and leave you feeling beat (in a good way) the next day!

While that dude is no joke and clearly knows how to train there is a big difference when it comes to someone who has trained for years and years vs someone who does this on the side for fun or just getting started. Work on Forms and motions before you get caught up in a advanced program.

[themoose333]

Keep up the good work! Add some food porn pics when you can :P

[ZandP]

I wont copy and paste the fitday.com food log since it changes the format and is too hard to read. Here were the stats of the days meals:

1,759 calories
58.7 fat
163.4 carbs
154.9 protein

PreWO: Protein and banana shake
Post: Oatmeal, Eggwhite, Cottage Cheese and PB Pancakes (best ever) with sugar free maple syrup and tangerine
Lunch: Cottage Cheese with Almonds, Fiber One, PB
Dinner: Glass of Cabernet, Salad, Seared Ahi Tuna on Whole Wheat
PreBed: Cup of Hot Cocoa and 2 protein/pb mix

[ZandP]

Keep up the good work! Add some food porn pics when you can :P

Thanks....maybe I will be motivated to take some pics on of these days! :)

[riaden]

thanks for the postive feedback!
your doing great!
post up some pics lol :) food :)
hows the running feeling?

[ZandP]

Running is good....have to take a few days off of lifting and maybe running though :(
Injured myself early this morning. (first time at this severity) Hurts to do anything so we shall see, hopefully soon I can run again

[RyouBakua]

Your log is going well.

Sorry to hear about your injury but I understand where youre coming from.

I break things down to a few things. Push/Pull/Legs/Cardio

After constant exercise, one of those things tend to go.
So I switch to another one and give it a break for a few weeks.
Eventually it heals and I start light again.

(ie. I do flat bench constantly, breaking down muscle and hitting records.
then my shoulder/elbow or wrist starts to tweak, so I let that simmer on the back burner,
and move to my cardio phase, again breaking down barriers)




Con-Cret is a no loading / no bloating Creatine and it works great! While on it I broke many of PR's and had some amazing strength. I took never trusted Creatine and to be blunt most I dont. If you are looking to try one out then there are 2 I can say I trust. CGP (its a powder and only one small scoop) and Con-Cret (I did the pills for my log, the powder is a bit nasty from what I am told) both are really great and worth the money.


That depends entirely on where you shop ;)

There is also a difference between the two.

Con-Cret is pure Creatine Hydrochloride

CGP is creatine-glycerol-phosphate




now Ive never tried CGP and thus have no opinion

but I am taking an ethyl ester form of Creatine Hydrochloride

and I can honestly say, its producing less results

[ZandP]

Thank you! :)

Thinking I should add some glucosomine as well as Concret or maybe other joint support instead of just feeding them to my bff (and maybe I will even wrap mine in peanut butter like I do hers)

After time off from lifting I went straight into lifting heavy 5 days a week which was a big mistake as I learned today. Flat bench is how I was injured this morning. Maybe will lift 3 days for a bit then go back into 5 days.



Edit: How do you paste pics into these posts!!


Your log is going well.

Sorry to hear about your injury but I understand where youre coming from.

I break things down to a few things. Push/Pull/Legs/Cardio

After constant exercise, one of those things tend to go.
So I switch to another one and give it a break for a few weeks.
Eventually it heals and I start light again.

(ie. I do flat bench constantly, breaking down muscle and hitting records.
then my shoulder/elbow or wrist starts to tweak, so I let that simmer on the back burner,
and move to my cardio phase, again breaking down barriers)






That depends entirely on where you shop ;)

There is also a difference between the two.

Con-Cret is pure Creatine Hydrochloride

CGP is creatine-glycerol-phosphate




now Ive never tried CGP and thus have no opinion

but I am taking an ethyl ester form of Creatine Hydrochloride

and I can honestly say, its producing less results

[ZandP]

Total
1,781 calories
77.5 fat
179.5 carbs
120.1 protein

PreWO:
Protein & Soymilk
Coffee
Supps/Vitamins

Breakfast:
Oatmeal w/Pumpkin & Walnuts
Peanut flour shake
5 calorie Cranberry Juice

Lunch:
Wheat Bagel thin w/egg whites, asparagus, cheese
Peanut flour (14 pro, 100 cal, 8 carbs, 4 fat)

Dinner:
Salad w/olive oil and olives
Morningstar veggie protein crumbles
broccoli
1/2 serving whole wheat pasta

night snack:
protein

[RyouBakua]

<img>picture</img>


but use brackets [

[riaden]

hows the injury?

[RyouBakua]

how goes things?



its been a while