The INTENSE Cardio and Nutrition Log

[NewlyImproved]

Hey guys,

I've always been an avid follower of the bodybuilding forums, and I would now like to make an attempt at my own nutrition log. I am starting to slip on my cut, and need some added motivation. I'm also a Division 1 track athlete on my way back to fitness in time for outdoor season.

Being injured, I'm stuck on an elliptical/pool running/bike constantly. I'm also doing a 2-day split(M,TU,TR,F), 5x5 routine to try to preserve muscle,

Stats 5'10", 155.

Goals:

-Under 150 by March
-145 by April
-138 by May(conference time)
-5.5% Bodyfat(When I was All-Conference I was roughly 4.8-5.2% at 135)
-Bench 1.25x my body weight, I'm close now, but if I am 138 and bench 185 I'll be well put
together for my sport. Thats about my max right now, but I don't expect it to go up.

Any Support?!

[NewlyImproved]

My Macro's will be fairly flexible:

Protein: 180-200 Grams

Fat: 60-80 Grams

Carbs: Leftovers


Calories: 1200-750 calorie deficit depending on training days and schedule.

Meals will be fairly simple. However, I'm a sucked for dessert every night.

[NewlyImproved]

I've estimated most days I'm killing about 700 cals an hour on the elliptical. As easy days are typically around 145-160 heart rate for 60-100 minutes.

Maybe 200 calories for lifting?

M/Th- 5x5 Bench
5x5 Barbell Rows
3x5 Curls
3x5 Skull Crushers

Tu/F-
5X5 Squat
5x5 Leg Curls
5x5 SL DL
2x12 Wrist curls

Abs are M/W/F

100 regular situps
75x side crunches; both sides
25 leg lifts from a dip bar
2x 90 seconds front planks

[ian0789]

Is this an eating disorder log 0.o man I dont know why you want to drop that much weight at your given age / stats.

[NewlyImproved]

Nothing close to it. I'm losing weight because my body fat percent is about 10-12 percent.

This isn't about the reflection in the mirror, this is about performance.

My goal isn't to bench press 300 pounds, my goal is to get down to a body fat % that will allow me to be a sub elite distance runner again; after two injuries in the past year for a total of 28 weeks off running.

[NewlyImproved]

They ran an article in one of the Men's Health style magazines a couple years back. The average elite distance runner has a body fat percent of 4-6 percent depending on body type, and cyclist 6-8 percent. This is about my goal to try to something great before my collegiate carreer is over, 4 percent body fat is the difference between 72 and 76 on a VO2 max test.

10 pounds is difference between 14:30 or 15:30 in the 5k. One being an all-conference scholarship athlete, the other being a walk on.

[omurphy21]

you may run into some problems getting a quality cardio and weight session in with a 1200 cal deficit.

Otherwise, I'm interested and will be following along. I've been in a similar situation a few times myself and it blows. Remember that when you get back running some weight will come off naturally.

If you don't mind me asking, who do you run for?

[NewlyImproved]

Its hard to train in this kind of deficit, but I'm a 5000 MP year guys so I'm kind of used to "dead leg syndrome".

I'm trying to keep my school and my identity on the D/L. Atleast for now. A good friend that is a CEO of a major corporation advised me once that if I had big dreams, be careful what you put on a message board, because it's tagged to you forever (he actually advised me to read but never-ever write, thats why i've followed this board for 2 years but just opened an account).

It's a Mid-Major Division I.

[smbrown3706]

Yeah this sounds like an ED log man... I don't know many athletes (besides those like wrestlers) who purposely under-eat and try to lose weight while competing... you need to eat to recover and be able to give it your all in the next training session. To recover from injury to you need to make sure you're supplying your body with enough fuel to repair itself. Also, distance runners and runners in general BASE their diets around carbs, not just "fill the rest in" with carbs... carbs = fuel...

[tofastforyou]

I suggest you stay at maintinence, not in deflict, your better of loosing a little bit of weight rather than that much weight, how do you know you yourself will perform better at that weight, why not just loose a bit of weight and your body may adapt to that weight whilst you increase the miles for running? You should be fine, there is only a vast majority of runners around 5% bf and that is at peak training, not pre season before even starting to run, you will find i believe that if you start at goal weight you will only get weaker and skinnier if eating habits persist to decline, or if you happen to have poor eating habits and the miles are at 30 plus per week.

[NewlyImproved]

I suggest you stay at maintinence, not in deflict, your better of loosing a little bit of weight rather than that much weight, how do you know you yourself will perform better at that weight, why not just loose a bit of weight and your body may adapt to that weight whilst you increase the miles for running? You should be fine, there is only a vast majority of runners around 5% bf and that is at peak training, not pre season before even starting to run, you will find i believe that if you start at goal weight you will only get weaker and skinnier if eating habits persist to decline, or if you happen to have poor eating habits and the miles are at 30 plus per week.

Your 5'5", 105 pounds, and 16. I guarentee you I'm more knowledgable in the sport.

I've ran over 22,000 miles since my 16th birthday. When I ran 25 minutes for 8k I as 135 pounds with 5.25 percent body fat(bod pod testign, not this caliper crap).

Since then I've had a huge injury that set me out 6 months, then on my come back to fitness i got another because I was logging 80 MPW in singles at a heavier weight then I'm used to running.

SMBrown, you need to read some running books man before you say runners havent tried to lose weight to run faster. Most of the greatest have done it at some time.

Atleast see this out before you bash it fellas.

I gained 20 pounds in 22 weeks off running. This isn't an ED thread.

[NewlyImproved]

Today's Log Entry:

Workout was an hour on the elliptical. HR around 140-145 so fairly easy.

I didn't wake up til' noon(I love sundays)

1. Homemade Tuna salad w. mayo and relish, 3/4 cup of lowfat cottage cheese(what I had leftover), and a banana

Calories: 500, protein 62, fat 13 grams

2. Scoop Whey, Tall skinny latte when studying, a bag of pop chips, and a can of albacore tuna w/ TBSP mayo.

Calories: 500, protein 65, fat 15

3. Taco Bell cinna Twists and mini reeses

calories: 250, fat-10

4. 8oz Chicken breast, 1 1/2 cups of uncle bens ready rice, 2 Laughing cow tomato and mozzerella cheese slices

calories: 700, protein 65, fat 12

5. Mixed Chocolate minis

calories:200, fat 12

Total:
Calories 2150
Protein- 192
Fat- 65

I had a high fat day yesterday(100+) so I should be alright a little low today

Deficit= 650 calories

[omurphy21]

Its hard to train in this kind of deficit, but I'm a 5000 MP year guys so I'm kind of used to "dead leg syndrome".

I'm trying to keep my school and my identity on the D/L. Atleast for now. A good friend that is a CEO of a major corporation advised me once that if I had big dreams, be careful what you put on a message board, because it's tagged to you forever (he actually advised me to read but never-ever write, thats why i've followed this board for 2 years but just opened an account).

It's a Mid-Major Division I.

Understood, I do the same. I'm also a collegiate distance runner and ran a 25min 8k (@ 120lbs) a couple years ago. I got injured that season and went overboard on the cross training and didn't eat nearly enough, all in fear that I was going to get really out of shape. I ended up messing my training up for a couple years because of the weight and muscle I lost while injured.

I know what DI training is like, my only advice is to up the cals if you start to see any noticeable strength loss in the weight room...I know you don't have an eating disorder--just want to get back competing. Best of luck

[Webber91]

Correct me if I'm wrong, but aren't endurance athletes as lean as they are as a result of their sport? i.e. their training style is specific to their sport, and being insanely lean is just a function of of that. They don't train to get lean and improve, they train to improve and get lean as a result.

I don't know much about the sport, but I'd assume body fat % (within reason) has very little impact on performance.

All the best though.

[tofastforyou]

Was un-aware how elite you actually seem to be, if your goal happens to be to loose weight let it be your goal. I was merely making a suggestion, was the 8k a road or track race, our track races here in AUS are 5k,10k we dont do 8k's weird :(, and by the way you commenting on my weight, height etc is funny because right now i am at peak condition for distance running 105 pounds 5'5 and 5% bf:) gl with your goals anyway.

[riaden]

i wish you all the luck on your recovery back to the top!
iam too on the same road back after a year off!

[riaden]

just remember to refuel your body, the weight will come off natually when you start running again!

[NewlyImproved]

Was un-aware how elite you actually seem to be, if your goal happens to be to loose weight let it be your goal. I was merely making a suggestion, was the 8k a road or track race, our track races here in AUS are 5k,10k we dont do 8k's weird :(, and by the way you commenting on my weight, height etc is funny because right now i am at peak condition for distance running 105 pounds 5'5 and 5% bf:) gl with your goals anyway.

Webber: Body fat percent plays a huge correlation. Our coach is very experienced; not only in track, but he is one of the most respected weightlifting coaches in the country(placed top 5 in the olympic trials shot put decades ago). If he tells me I need to cut some weight, you better believe im going to listen. You still have to eat in a deficit to lose weight, even if your training all the time. I once gained 5 pounds in a 2 months stint at 120 MPW: I was just starving all the time.


TooFast, elite is a big word, maybe sub-elite, I can only dream of being elite. I have a roommate who is basically a 4-flat miler who never broke 4; that is elite.

Also, funny to see all the aussie's on here. My other roommate is a mate from Melbourne. Middle distance guy. He is one of the coolestt people I know; nothing but respect for ya.

Headed out the door for an easy 30 "morning run" on the elliptical.

[NewlyImproved]

To anyone who is following.

Now that everything is done for the day I can get on a log an entry to this thing.

Morning Workout: 60 mins easy on the elliptical.

Afternoon Workout:
15' warmup on the elliptical
5x5 Bench
5x5 Barbell Rows"
2x6 Barbell Curls
2x10 Skull Crushers
1x15 Dips
15' cool down on the elliptical

Overall I had alot of energy today. Probably caffiene induced(i had atleast 300 mg, maybe 400), but hey all is fair right?

Now down to the meals:

1- 2 Eggs, 8 Whites, Banana, 8 oz skim milk

Cals- 450, Protein- 54, Fat- 9

2- Peanut Butter Sandwich, Tuna salad w/ 2 cans, light mayo,and relish

Cals- 610, Protein-59, Fat- 28

3- 1 Honey Stinger Waffle, If you've never had one, they are where its at.

Cals- 160, Protein-0, Fat-7

4- 6 oz. Steak Strips, 1 can black beans, 1/2 can rotel, 3 slices of Laughing Cow Cheese

Cals- 810, Protein- 65, Fat- 18

5- 1 cup lowfat Cottage Cheese, 2 mini reeses cup, 1 fun size reeses and 1 fun size hersheys

Cals- 410, Protein- 25, Fat- 15

Total Calories: 2440, protein- 203g, Fat- 77g

Maintenance(with every day activity): 2200

Exercise Calories: 1250

Gross Mainenance: 3450

Net Calories: -1010

Not bad for the day! And still got to eat everything I wanted.

[riaden]

so what sort of injury did you have?
also how come your cutting on carbs?

[NewlyImproved]

so what sort of injury did you have?
also how come your cutting on carbs?

I tore my Plantar Fascia 75% a year ago last week. 16 weeks in a boot, another 6 straight rehabd building up the strength in my arch. I literally felt it pop in an indoor 5k, then ran last half mile trying to get a qualifier for conference.

I wasn't sure if I was ever going to compete again. In August I started building back at 10 minutes a day, 20-25 pounds overweight. I cut 10 of them, and was in maybe 15:45 shape by January when I got a stress fracture.

I went 5 years injury free. When a bolt comes off, the whole wheel comes off.

On the carbs thing, I kinda tried to decide what mattered most. Protein- to keep burning just fat, Fat- to keep my test. levels high, then carbs for minimal energy needed. Ive got a resting heart rate at 35, so me a little run down is still pretty fit.

My baby brother is complete opposite, hes 18, 210 pounds, benches 325 and barbell curls 185. We did a couple super sets the other day(after I did ann hour and a half of elliptical) and he was kind of in shock at how little it took out of me.

[NewlyImproved]

I'm thinking about lowering protein to around 150 and adding carbs...

[riaden]

sorry to hear about the injury but its all part of the sport!

35 is pretty low. mine roughly around 43,44 when feeling fit. but i was no where near 15min shape.
what did you training look like back before you got injuryed?
how was your diet like back then?

[NewlyImproved]

I did alot of experimenting and didn't find a whole lot of correlation between diet and perforrmance. As long as you can keep sugars to a minimum. I remember my average dinner being 8-10 ounces of chicken, about half a pound of pasta, and maybe a half a pint of ice cream. Turkey sandwiches for lunch, oatmeal, a banana, and a couple eggs for breakfast(this is in my high mileage stage). Some days were better than others. I'd probably eat out 3 nights a week.

I but together a couple Months that looked like this

Monday:

AM: 5 Easy

PM: 6 miles in 33-34 minutes with a 2 mile c/d and warm up

Tuesday:

AM: 5 Easy(35-40 minutes depending on how fast the guys wanted to go)

PM: 5xmile with 400 jog recoverery in 4:55-5:05, some days were 8x1000m in 2:55-3:00,
3xmile in 440-445, or 6-8x800 in 2:15, 2:20. Warmups were 2-3 mile and cool doos we jogged the 4 miles back from the track usually

Wednesday:

AM: 5 easy

PM: 10-11 miles relaxed(7:00 pace)

Thursday

AM: 5 easy

PM: 30-an hour in the pool plus 45 minutes on grass trails really slow

Friday

AM:5 Easy

PM: We would do an easy 200 stride session(6-8x) if we had a long tempo the next day. OR 4 miles at anearobic threshold. 4 miles usually in 20:45-21:00, I can think of a few times we got a little cocky and dropped it close to 20 minutes even.

Saturday

Either 16-18 @ 6:45 pace, or if we sharpened a little friday we would do a long tempo, either 10 miles in 53-56 minutes or 15 in under 6 min mile pace, BUT we would climb roughly 2500 feet in 7.5 miles then turn around and come back down.


Sunday: I liked sticking to routine. For 3 years I got away with going 10-13 every sunday. slow though, and usually on trails.

Good Times! We still went out every Saturday night, still do, and on occasion Wednesday nights.

[muffinman1996]

Webber: You still have to eat in a deficit to lose weight, even if your training all the time. =

.

I strongly disagree.

If your only eating around 2000 cals and training hard (burning up to 800 so cals while training) You do NOT need to be eating in a defict.

For example:

I eat from 2900-3200 cals a day at my weight and i still loose weight because my wrestling practices are no joke. I estimate i burn 600-800 cals a practice, results puttting me in a defict resulting in lost weight.

So you should be eating at maint. cals and with hard training still loose weight easily.

[riaden]

my coach has the same sort of program here. train twice a day during the week and once on weekneds! i really like that routine!

8x1km must be mentally hard.
i done kms for the first time last night, and i can tell you i dont miss them at all. lol
but your routine simliar to what i do, when fit, mabey not in the times, but on what sort of running you do!
hopefully you can get back to that soon.

[NewlyImproved]

I strongly disagree.

If your only eating around 2000 cals and training hard (burning up to 800 so cals while training) You do NOT need to be eating in a defict.

For example:

I eat from 2900-3200 cals a day at my weight and i still loose weight because my wrestling practices are no joke. I estimate i burn 600-800 cals a practice, results puttting me in a defict resulting in lost weight.

So you should be eating at maint. cals and with hard training still loose weight easily.

Calories in< calories out. Right? Excess exercise doesn't work wonders.

[ian0789]

I strongly disagree.

If your only eating around 2000 cals and training hard (burning up to 800 so cals while training) You do NOT need to be eating in a defict.

For example:

I eat from 2900-3200 cals a day at my weight and i still loose weight because my wrestling practices are no joke. I estimate i burn 600-800 cals a practice, results puttting me in a defict resulting in lost weight.

So you should be eating at maint. cals and with hard training still loose weight easily.


Calories in< calories out. Right? Excess exercise doesn't work wonders.

I think the point he is shooting at is he is feeding his body what it needs to be lean, grow and not break its self down.

Maybe I am wrong because I know jack crap about running other then I enjoy it in the spring now and then but the amount of training your are doing and the intake you are eating just doesnt seem to match up to A) A smart amount to fuel your overall goal or B) Enough to keep you up and running and not burn your self out and sacrifice losing LBM just to cut weight.

You might find out that eating this low and cutting your macro's to the point that you are really debating what one is more important while all 3 have a very great role in nutrition is a bit creepy. You can really jack up your hormones and thats no fun or you can start to get your BF % going up due to the fact you are just eating away your muscle.

[omurphy21]

I strongly disagree.

If your only eating around 2000 cals and training hard (burning up to 800 so cals while training) You do NOT need to be eating in a defict.

For example:

I eat from 2900-3200 cals a day at my weight and i still loose weight because my wrestling practices are no joke. I estimate i burn 600-800 cals a practice, results puttting me in a defict resulting in lost weight.

So you should be eating at maint. cals and with hard training still loose weight easily.

I think he was referring to a deficit after taking into account calories burned from exercise... in which case it makes perfect sense

[NewlyImproved]

2-15-10 log

Had a tough workout today. Has anyone used a precor cross ramp elliptical?

AM workout: 30' easy on the elliptical

PM Workout: 20' warmup, 6x3' hard, 2' easy, 15' cool down. 65' total

Abs: 125 situps, 65 side crunches, 2x1:45 planks, 30 leg lifts. About 10 minutes all together

NO WEIGHTS today, after the interval session my legs would have had nothing to do with a little squat.

Estimated burned calories: 1200? Works for me


Now for the meals:

1- 1 Egg
1 cup lowfat cottage cheese
1 cup skim milk
Medium Banana

Cals- 435, Protein- 40, fat- 9

2- Turkey Pastrami and Mozzerella Sandwich(4 oz meat, 2 slices bread, 1/4 cup cheese)
Crunchy Peanut Butter Sandwich(bread, 3 TBSP PB)

Cals- 725, Protein- 50, Fat-35

3- 8oz Chicken Breast, 1 box Rice a Roni Spanish flavor w/ 1 TBSP butter, &
2 slices of laughing cow mozzerella

Cals- 790, Protein- 66, Fat- 20

4- 1 cup lowfat Cottage cheese, 1 small box of Russel Stover assorted Chocolates

Cals- 440, Protein- 26, Fat- 18

Overall Macro's:
Calories: 2390
Protein: 182
Fat: 81
Carbs: 234


I'm getting alot of people saying I'm training too hard. You have to remember I conditioned my body to do this over 6 years. I'm in the top .1% as far as over endurance is considered in the country, and that is probably rounding up.

The point: 90 minutes on the elliptical isn't the same for everyone. I'm actually taking it easy to not burn out.

Making progress in my weight loss! I'll weigh this weekend.

[themoose333]

Here ya go buddy

http://forum.bodybuilding.com/attachment.php?attachmentid=3099113&d=1297826919

http://forum.bodybuilding.com/attachment.php?attachmentid=3099123&d=1297826930

http://forum.bodybuilding.com/attachment.php?attachmentid=3099133&d=1297826939

http://forum.bodybuilding.com/attachment.php?attachmentid=3099143&d=1297826948

It's just

URL of Picture

Lots of other options too; center, bold, colors, size, etc.

[NewlyImproved]

Thanks Man,

I guess I have to wait until I get 30 posts as well. Kinda lame, but understood.

[riaden]

pics dont work?

[NewlyImproved]

Yea it said I have to wait until 30 posts, so I'll bide my time.

Today was an interesting day. I took the morning off and slept in because I didnt have class until noon. I woke up at 930 and got some coffee and had 4 egg whites to get a little protein. Then went to lunch at 11 with my grandparents who come through often on business affairs. Then I ate again at 2 and worked out at 5. So I had the majority of my cals between 11-2.

Workout: 60' on the elliptical, avg heart rate was 150. Pretty easy recovery day from yesterday. Even after the coffee this morning my HR was 40, so I think I'm recovering well. Then I did 5x5 Squats, leg curls, and SL deadlift. Estimated calorie burn...850-900?

1- 4 egg whites

Cals- 65, 16 protein

2- Egg Drop Soup, Small Kung Pao Chicken at a local place, skipped the rice

Cals- 620, 38 protein, 33 fat

3- Tuna w/ mayo and PB sandich

Cals-630, 60 protein, 32 fat

4- 8 oz chicken, 1 cup black beans( post workout)

Cals-440, 62 protein, 5 fat

5- 1 cup Cottage Cheese

Cals- 180, 24 protein, 5 fat



Totals: 1935 Calories, 200 protein, 75 fat

I'm going to put down another 100 or so before bed. Maybe have a glass of milk or a handful of M&M's. Total Deficit: 1000

[NewlyImproved]

Talk about a long day today. All I got to do all day was workout and go to class, so now i'm sitting here logging before I head out with a couple of the guys to a party.

Workout AM: 60' on the elliptical. AVG Heart Rate was 147.

Workout PM: 30' on the elliptical. 5x5 bench(145), 5x5 barbell rows, 2x6 barbell curls, 2x8 skull crushers, 1x15 dips, 125 situps, 75 side crunches, 30 leg lifts, 2x90 secs planks.

Needless to say, I wont be out long tonight. I'm exhausted. Heres to a couple of drinks though.

FOOD!

Breakfast: 2 eggs, 6 whites, 1 banana, 1 cup skim milk

Cals- 420, Protein-46, fat-9

Lunch: 2 cans of tuna and some mayo/relish for a tuna salad mix. Pastrami and Mozzerella Sandwich.

Cals- 560, Protein- 67, Fat- 20

Snack: Banana, Fat Free Latte

Cals- 200, Protein- 8, Fat 0

Dinner: 8oz Baked Salmon, Uncle Bens Ready Rice Garlic (Full pouch)

Cals: 810, Protein- 55, Fat- 25

Snack: PB Sandwich

Cals: 350, Protein- 12, Fat-23

Totals: Cals- 2340, Protein- 188, Fat- 77

To get a 1000 Calorie Deficit I've got room for probably 2 beers tonight at the party. Sounds good to me!

'Goodnight to any readers!

[riaden]

so when are you planing on weighing yourself?

[NewlyImproved]

I was 157.2 this morning. Thats alot of water weight though. I 'm going to cut salt out for a day and see how it works to my advantage. I salt literally everything I eat... I'll weight anything from 153-161, maybe under 153 if it's post Workout.

[riaden]

ah ok!
so hows the injury going? when do you think you will be back running?

[NewlyImproved]

Went to the doctor this morning, he says 2 weeks. If I can see 152 when I wake up ill be happy, should make my transition a little easier. You can kill it cross training all day long, nothing beats the actual running though.

[NewlyImproved]

Well I've held my composure for a Friday night. Gonna stay in and watch a movie. Felt pretty good in my workouts today! I'm gonna do legs tomorrow. I'm going to be shot by the end of the day. I've got a 2 hour "long run" on the elliptica tomorrow morning before workl. Gonna eat like none other tomorrow night....and still be in a deficit:). I'll eat at maintenance on Sunday(and take the day off).

Morning workout- 45 mins easy on the elliptical

Afternoon workout- 45 minutes on the elliptical

Heart rate around 140-150, I need to have some pop tomorrow.

Eats:

Breakfast- 2 whole eggs, 1 package Power Bar protein bites

Cals- 440, Protein- 34, Fat- 19

Lunch: Turkey Pastrami & 2% cheddar sandwich, tuna/relish/mayo

Cals-500, Protein-62, Fat- 13

Snack: 1 cups skim milk

Cals- 80 protein-8

Dinner: 24 pieces of Hissho Spicy Eel Sushi, 4 oz chicken breast

Cals: 770, Protein- 53, fat- 12

Handful of M&m's

Ca's: 100, fat-7

Total Cals: 1900, protein 157, fat-52

Headed to the store to pick up a movie and a 300+ calorie snack... ice cream? butterfinger bites? I guess we will find out when I get there. I'm getting close to being able to post pictures, so once i get 30 posts I'll play a little catch up.

[NewlyImproved]

Whew, yesterday was a wild day! After 2 hours of elliptical in the morning, I showered up and worked from 10-3. At 3 I had to get all dressed up in a suit and tie to go to a function to get our conference championship rings. I was planning on lifting after that, but all the guys on the team wanted to go out in our suits and celebrate....so at 6 we went out to dinner at an Irish pub, then around 9 we went to a club/bar, a college party at midnight, then shut it down about 3 in the morning.

All is well because i worked hard in the morning, so I still ended up in a deficit, AND got to have a good time. The plan was to eat a pure cheat meal, which I did, and still have a deficit while eating at maintenance today and taking the day off. I'm still going to do legs for 30 minutes, but it will hardly tire me like a double day on the elliptical.

Workout: 120' mins ellipticala, avg HR 158, (cardiac drift, started at 140 and worked up to 175-80) 1400-1500 calories burned

Breakfast: 2 eggs, some m and ms while working out, and a Starbucks chocolate banana protein smoothie.

Cals- 530, Protein- 34, Fat- 13

Lunch: Deli made roast beef and horseradish sandwich, Can of tuna

Cals- 520, Protein- 60, Fat- 12

Snack: Small Slice of Cake

Cals- 200, Protein-0, Fat-12

Dinner: 4 Spicy chicken strips from the pub and a ceaser salad, 1 Bud Light

Cals- 1050, Protein- 50, fat- 40

Bar: 4 Bud Lights- SORRY guys, but you only get the chance to celebrate this once in your life usually...if your lucky, for me it's been twice, but I've been very blessed.

Cals- 450

Snack: Can of Tuna, Spoonful of PB

Cals- 200, protein- 22, fat- 8

Totals: Maintenance today- 3700

Consumed: Cals-2950, Protein- 168, Fat- 85

Deficit: -750

[NewlyImproved]

5600 Calorie Deficit on the week, I'm tempted to try for 400 today, but I'd probably be better off getting the energy of eating at maintence to get me through next week.

[NewlyImproved]

Today was productive. Sundays provide time to actually get stuff done. Other than the warm up and flushing the system I stayed out of cross training. Give my body a chance to reboot the system and eat at maintenance for a day.

Workout: 5x5 light squat, leg curls, SL Deadlift, 10 minutes of abs, 15 minutes elliptical(warm up, cool down)

Breakfast: Jif To go Cup of PB, Can of Tuna

Cals- 350, protein-35, fat-22

Lunch: "The Bee's Knees" PB sandwich, tuna salad, 2 tbsp icing

Cals- 780, protein- 60, fat-30

Post Workout: Banana, 1 scoop whey, 16 oz Fat Free latte while studying

Cals- 370, Protein-37, fat-1

Dinner: 8 oz chicken, 1 bag uncle bens ready rice, 1 cup cottage cheese

Cals- 770, Protein- 80, fat- 14

Snack: 2 Cadbury cream eggs

Cals- 300, protein- 0, fat-12

Totals: 2570, protein- 212, fat- 79

Probably Even on Calories, or thats what im logging!

[NewlyImproved]

Well, I might be the only person checking this thread, but that alright by me. It's keeping me honest and helping me keep track. "The process is the goal". Today was a really good workout day, my bench has been going up 5-10 pounds a day while im in a significant deficit.

Morning Workout: 60' on the elliptical

Afternoon Workout: 30' on the elliptical split between a warmup and a cool down.
5x5 bench, barbell rows. 2x6 curls, skull crushers, 1x15 dips.

Meals:

Breakfast: 6 egg white, 2 whole eggs, 2 slices of toast with jelly

calories- 430, protein- 44, fat- 10

Snack: 1 cup skim milk, 1 scoop whey

calories- 200, protein- 33, fat-1.5

Lunch: Bee's Knees PB sandwich(3 TBSP), turkey w/ 2% cheese sandwich

calories- 620, protein- 48, fat- 26

Dinner: 8oz Chicken, 1 sweet potato, 2 cups broccoli, 1 Jif to Go Peanut Butter cup

calories- 670, protein- 60, fat- 26

Snack: 1 cup cottage cheese, 3 pieces of V-Day chocolate

Calories- 450, protein- 25, fat- 17

Totals:

Calories- 2370, protein- 210, FAT- 81

Pretty close to spot on. I'm going to call it a 1000 cal deficit for the day! back on track after a day of maintenance yesterday!

[riaden]

so are you getting sick of being on the trainner? getting bored?

[NewlyImproved]

Like none other. That's okay you have to remember the process is the goal. I am goin to start running 15 minutes a day at the end of this week. Hopefully be racing in a month and half.

How is your training over in the land down under?

[riaden]

ah ok cool! all the best with that!
yea mine is coming alond qite nicely!
still got a long way to go, im lacking abit of strength at the moment, i seam to die on hills on my longer runs, but hopefully as i get fitter and stronger should be all good. just trying not to over do it as well!

what would you race in a month and a half?
you will get fit pretty quickly i would imgine!

[NewlyImproved]

ah ok cool! all the best with that!
yea mine is coming alond qite nicely!
still got a long way to go, im lacking abit of strength at the moment, i seam to die on hills on my longer runs, but hopefully as i get fitter and stronger should be all good. just trying not to over do it as well!

what would you race in a month and a half?
you will get fit pretty quickly i would imgine!

Hills are their own animal ehhh? Prolly a 5,000m, maybe a 1,500 just to wake everything up and get firing on all cyclinders!

[NewlyImproved]

Another good day of training for me. I kept it to 30 minutes easy on the elliptical this morning. Around 135-140 HR. Just trying to shake out for the afternoon workout.
In the afternoon I did a 30 minute warmup, which was a little overkill- but I was waiting on the better elliptical to open up in the gym. Then I did 6x3 minutes on, 2 minutes off, hollowed by a 15 minute cool down. I then did a pretty big core workout and 2x2 mins front planks. Pretty stoked about the day.

Breakfast- A whole carton of southwwestern egg beaters, a banana, an animal pak, and a 2% cheddar cheese slice in the eggs.

Cals-420, Protein- 44, Fat-4

Lunch- 4oz turkey and cheddar sandiwch, then a PB sandwich, along with another 2oz deli turkey(I bought a package of deli fresh due in 5 days for 50 cents).

Cals-650, protein- 57, fat-28

Dinner- 8oz chicken breast, 1 cup black beans, a PB sandwich with 3 tbsp PB, 2 cups of broccoli

Cals-850, protein -73, fat- 26

Snack- Detour PB chocolate cruch protein bar

Cals-420, protein, 32, fat-18

Macros: Calories- 2350, protein-208, fat- 76

Deficit: -1100?

[NewlyImproved]

Put more money in the bank today. 90 minutes of elliptical, typical legs weights day. Nothing special otherwise. Just logging my food and expecting it all to add up in the end.

Morning workout: 60' on the elliptical

Afternoon workout: 30' on the elliptical, 5x5 squats, 5x5 leg curls, 5x5 SL DL

Abs, Arms, and a light cardio day tomorrow.

Breakfast: Animal Pak, 1 cup cottage cheese, 2 banana's

Calories-430, Protein-24, fat- 5

Lunch: PB sandwich, tuna salad>which has been the go to lunch. 2 cans of tuna, 2 tbsp
light horseradish mayo, 2 tbsp dill relish

Calories- 630, Protein-59, fat- 30

Snack- Skinny caramel latte while studying- counts as dairy for the day

Calories- 90, protein- 8

Dinner- 8oz Chicken, 1 small sweet potato, 2oz Kielbasa for fats> I just couldnt do more PB
counting what my snack is

Calories- 560, Protein- 58, fat-19

Snack- MetRX Big 100 Cookie Crunch Bar

Calories- 670, Protein-36, fat- 27

Totals:
Calories- 2380
Protein-185
Fat-81

Deficit: I'm logging -900, I didnt do alot outside of my workouts and class today.

[NewlyImproved]

How about some pics? I definitely need to work on my picture quality!

[NewlyImproved]

another

[NewlyImproved]

Here's a Pic of me in my prime of my running career. Thats the goal by May.

[riaden]

looking lean in that pic! you will get back thee!
nice asics btw lol

[NewlyImproved]

Those were the days lol, I'll get there- First run back today! 2 mile easy, on top of 70 minutes of elliptical and upper body weights.


Asics cumulus- only way to go IMO. I don't like everything in the nimbus.

[NewlyImproved]

First run back today! 2 miles in an easy 14 after all the cross-training. Im pumped! the foot felt fine....officially on the comeback trail.

AM Workout: 40 minutes on the elliptical. 5x5(Bench, Rows) 2x8(curls, skullcrushers) 10 minutes of abs with a teammate

PM Workout: 30 minutes easy on the elliptical. 2-mile jog in 14 minutes, just getting the feel back!

Eats:

Breakfast: GNC Oatmeal Protein Bar, Animal Pak, Banana, 1 Hardboiled Egg

Cals- 610, Protein-44, Fat-17

Lunch: PB Sandwich w/ Bees Knees PB, r cans Tuna w/ 2 tbsp light mayo and relish

Cals- 610, Protein-58, Fat-26

Dinner: Jif to Go PB cup, 8 oz Chicken, 1.5 cups kidney beans

Cals-800, Protein- 70, Fat- 27

Snack: 1 cup Lowfat Cottage Cheese, 1 small laffy taffy, 1 small bag Cocoa kettlecorn, handul of M&M's

Cals- 450, Protein- 25, Fat- 18

Totals:
Calories-2470
Protein-197
Fat-88

Deficit- (900)

[riaden]

good stuff!
glad to hear your back running!
i pulled up very sore today, underneath my right knee. mabey tight calves?
i hate not running. but might take a couple days off not to sure!

how much more weight you wanna drop?

[NewlyImproved]

good stuff!
glad to hear your back running!
i pulled up very sore today, underneath my right knee. mabey tight calves?
i hate not running. but might take a couple days off not to sure!

how much more weight you wanna drop?

That sucks man, I hope you're back at it by now. I'm not sure, I'm kinda just hoping to lean up as season comes along. If I can be fast at 145 i'll be happy;if not, I'll have to look at another 5.

Time to catch up! I've been "out of the office" over the weekend. I'll do a post for every day of the week.

[NewlyImproved]

Friday: Today was probably the most exhausting day I have had in a while. I remember at lying in bed and then the next thing I knew I was awake Saturday morning. Training was intense, and I worked 10 hours.

A/M: 30 minutes easy on the elliptical

P/M: 30 minute warm up, 15x1 minute hard, 1 minute easy on the elliptical. Maxed my HR out at 192, not quite peak... but close. Cool Down was an easy 2 mile jog.

Breakfast: Banana, Egg salad with 2 eggs, 5 egg white, 2 tbsp light mayo, Animal Pak

cals- 440

Lunch: Roast Beef and Horseradhish sandwich from the a local deli, 1 can tuna & tbsp Mayo

Cals- 602

Snack: 1 girl scout Samoa cookie

Cals-75

Dinner: 10 Wing Stop wings, some fries, ranch dressing, can of tuna, cadbury cream egg

Approx Cals: 1340

Total Calories: 2500

Deficit- (1000)

[NewlyImproved]

Saturday(2-26-11):

A/M: 95 mins aerobic on the elliptical

P/M: 3 miles easy

Breakfast: MetRx protein bar, Honey stinger bar, animal pak

Calories: 480

Lunch: Another roast beef sandwich, 1 can of tuna, handful of nuts

Calories: 660

Dinner: 2 packages of sushi, 1 can of tuna, cadbury cream egg, reeses easter egg

Calories: 1200

Snack: pb sandwich

Calories: 375

Party: 2 beers and 2 shots of vodka

Calories: 3100

Deficit(400)

[NewlyImproved]

Sunday: slept in all morning, got a 35 minute leg workout directly followed by an easy 4 miles in 26 mins. Starting to remember how to run again!

Lunch: Bee's Knees PB sandwich, tuna salad w/ 1 can, 1 cup cottage cheese

Calories: 690, protein- 58, fat-28

Snack: Bag of Lemon Pepper tuna, 2 tbsp miracle whip:

Calories: 240, protein- 34, fat-7

Dinner: 3.5 servings Andouille Sausage, 3 laughing cow cheese wedges, 2 cups Full fat cottage cheese, 1 cup kidney beans.

Calories: 825, protein- 85, fat- 28

Snack- PB sandwich, 1 mini crunch bar, 1 mini butterfinger bar, 1 mini babby ruth bar

Calories: 560, protein-15, fat- 35

Calorie total: 2350

Protein: 195
Fat: 100

Deficit( 500)

Going for negative 1000 for the next couple days.

[riaden]

thats good that your getting back into it.
running feels wierd dosent it when you havent done it for a long period of time, i remember my first run back, it was so hard just to lift my legs, a 2mile run felt like a marathon. lol
so when you get down to your weight, are you going to eat at maintence then?

[NewlyImproved]

thats good that your getting back into it.
running feels wierd dosent it when you havent done it for a long period of time, i remember my first run back, it was so hard just to lift my legs, a 2mile run felt like a marathon. lol
so when you get down to your weight, are you going to eat at maintence then?

Definitely lol. It's taking alot longer than I planned, I'm guessing because I'm an extremely efficient runner and maybe I'm not burning the 100-110 cals a mile? I'll update later. Econometrics is kickin my @$$.

[riaden]

lol i see
i love being effiecient. i perfer that then speed! but thats just me! i guess when your cruzing along at around 156HR ect. but thats me at alot slower pace then say a tempo run!
nomally i burn 100cals every mile.
so how many weeks in total did you have off?

[riaden]

how are things going?