pain is weakness
02-23-2011, 06:19 PM
Let me know what you think...This is just a 3 day sample taken out of my logs in no order, this is pretty much the same as any other day.. I zig zag my calorie intake and am currently in a 500 cal def to drop my body fat.. Goal is to get to 6-7% then build from there... I am open to any criticism if any----
Daily Supplements: Fish Oil 4g, Glutamine 15g extra, Vitamin E 400IU, Animal Pack, Milk Thistle, CLA, Garlic, Magnesium, Zinc, Jacked 3d, L-arginine Ethyl-Ester Natural Whey Protein (sometimes creatine but dropped for the cut)
Notes: No simple carbs except waxymaize or fruit for PWO, Meals are spaced 2-3 hours apart , Carbs tapered in the PM, Lots of Water, 2 days rest a week, currently in a 500 calorie deficit to drop BF% (current: 190 @10% from 202 @ 13.5%)… Not fats with the meal prior to or after working out. Sodium is usually 1500-2200mg daily depending on calorie intake. Average split are 45% Protein… 30% Carbs… 25% fat
Breakfast--- 510 calories--- 4.8 gram fat--- 59.6 gram carbs--- 55.1 gram protein
Banana
Old fashion oats
Berries and Greens Mix
Whey Protein
Morning Snack---- 310 calories 16 gram fat--- 7 gram carbs--- 36 gram protein
Almonds
Whey Protein
Lunch--- 518 calories --- 11.8 gram fat--- 47.4 gram carbs---54.2 gram protein
Black Beans
Brown Rice
Chicken
Afternoon snack--- 563 calories ---- 18.2 gram fat--- 45.8 gram carbs--- 51 gram protein
Shredded lettuce
Spicy mustard
Sugar free ketchup
Tomatos
Onions
Brown Rice
93/7 Lean Beef
Dinner--- 505 calories --- 19.3 gram fat--- 13.7 gram carbs---70.3 gram protein
Almonds
Tomato
Onions
Chicken
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Organic Peanut Butter
Whey protein
TOTALS for 02-23-11
Calories ------2811
Carbs--- 180.9
Fat--------86.1
Protein--319.6
Fiber------43.2
------------------------------------------------------------------------------------------------------------------------
Breakfast--- 448 calories --- 4.5 gram fat--- 39.5 gram carbs--- 57 gram protein
Old fashion oats
Sugar free ketchup
Whey Protein
Egg whites
Berries and Greens powder
Morning Snack PWO MEAL---- 670 calories --2 gram fat--- 92 gram carbs--- 69 gram protein
Tuna
Natural black bean salsa
Black beans
Waxymaize
Whey protein
Lunch--- 375 calories --- 16gram fat--- 7.5 gram carbs---51 gram protein
Almonds
Whey Protein
Afternoon snack--- 550 calories ---- 24 gram fat--- 27 gram carbs--- 52 gram protein
Spicy Mustard
93/7 Lean Beef
Kashi Granola Bar—Pumpkin Spice flax seed
Dinner--- 520 calories --- 25 gram fat--- 10.5 gram carbs---57 gram protein
Whey Protein
Organic Peanut butter
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Whey protein
Organic Peanut Butter
TOTALS for 02-22-11
Calories------2424
Carbs--- -184
Fat--------87.5
Protein----339
Fiber------52.8
--------------------------------------------------------------------------------------------------------
Breakfast--- 440 calories --- 12 gram fat--- 39 gram carbs--- 42 gram protein
Almonds
Old Fashion Oats
Berries and Greens Powder
Whey Protein
Morning Snack ---- 410 calories --9 gram fat--- 51 gram carbs--- 38 gram protein
Subway double meat oven roasted chicken on wheat plain no cheese
Lunch--- 350 calories --- 16gram fat--- 1 gram carbs---46 gram protein
93/7 Lean beef
Afternoon snack--- 445 calories ---- 4.8 gram fat--- 30.5 gram carbs--- 68 gram protein
Organic black bean salsa
Black Beans
Chicken
Dinner--- 235 calories --- 2 gram fat--- 1 gram carbs---50 gram protein
Whey Protein
Tuna
Evening Snack--- 195 calories --- 0 gram fat---1.5gram carbs--- 45 gram protein
Whey protein
TOTALS for 02-21-11
Calories------2075
Carbs--- -124
Fat--------43.8
Protein----289
Fiber------30.8
--------------------------------------------------------------------------------------------------------------
Breakfast--- 629 calories --- 7.1 gram fat--- 75.2 gram carbs--- 62 gram protein
Old fashion oats
Whey Protein
Egg whites
Berries and Greens powder
Morning Snack PWO MEAL---- 748 calories –2.4 gram fat--- 103.5 gram carbs--- 78 gram protein
Banana
Tuna
Black beans
Waxymaize
Whey protein
Lunch--- 745 calories --- 27.9gram fat--- 49.6 gram carbs---74.7 gram protein
Chicken
Black Beans
Almonds
Organic no salt added pasta sauce
Afternoon snack--- 405 calories ---- 16 gram fat--- 7.5 gram carbs--- 53 gram protein
Whey Protain
Organic Peanut butter
Dinner--- 655 calories --- 29.5 gram fat--- 24 gram carbs---78 gram protein
Almonds
Whey Protein
Chicken
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Whey protein
Organic Peanut Butter
TOTALS for 02-20-11
Calories------3031
Carbs---267.3
Fat--------98.9
Protein----399
Fiber------71.7
Daily Supplements: Fish Oil 4g, Glutamine 15g extra, Vitamin E 400IU, Animal Pack, Milk Thistle, CLA, Garlic, Magnesium, Zinc, Jacked 3d, L-arginine Ethyl-Ester Natural Whey Protein (sometimes creatine but dropped for the cut)
Notes: No simple carbs except waxymaize or fruit for PWO, Meals are spaced 2-3 hours apart , Carbs tapered in the PM, Lots of Water, 2 days rest a week, currently in a 500 calorie deficit to drop BF% (current: 190 @10% from 202 @ 13.5%)… Not fats with the meal prior to or after working out. Sodium is usually 1500-2200mg daily depending on calorie intake. Average split are 45% Protein… 30% Carbs… 25% fat
Breakfast--- 510 calories--- 4.8 gram fat--- 59.6 gram carbs--- 55.1 gram protein
Banana
Old fashion oats
Berries and Greens Mix
Whey Protein
Morning Snack---- 310 calories 16 gram fat--- 7 gram carbs--- 36 gram protein
Almonds
Whey Protein
Lunch--- 518 calories --- 11.8 gram fat--- 47.4 gram carbs---54.2 gram protein
Black Beans
Brown Rice
Chicken
Afternoon snack--- 563 calories ---- 18.2 gram fat--- 45.8 gram carbs--- 51 gram protein
Shredded lettuce
Spicy mustard
Sugar free ketchup
Tomatos
Onions
Brown Rice
93/7 Lean Beef
Dinner--- 505 calories --- 19.3 gram fat--- 13.7 gram carbs---70.3 gram protein
Almonds
Tomato
Onions
Chicken
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Organic Peanut Butter
Whey protein
TOTALS for 02-23-11
Calories ------2811
Carbs--- 180.9
Fat--------86.1
Protein--319.6
Fiber------43.2
------------------------------------------------------------------------------------------------------------------------
Breakfast--- 448 calories --- 4.5 gram fat--- 39.5 gram carbs--- 57 gram protein
Old fashion oats
Sugar free ketchup
Whey Protein
Egg whites
Berries and Greens powder
Morning Snack PWO MEAL---- 670 calories --2 gram fat--- 92 gram carbs--- 69 gram protein
Tuna
Natural black bean salsa
Black beans
Waxymaize
Whey protein
Lunch--- 375 calories --- 16gram fat--- 7.5 gram carbs---51 gram protein
Almonds
Whey Protein
Afternoon snack--- 550 calories ---- 24 gram fat--- 27 gram carbs--- 52 gram protein
Spicy Mustard
93/7 Lean Beef
Kashi Granola Bar—Pumpkin Spice flax seed
Dinner--- 520 calories --- 25 gram fat--- 10.5 gram carbs---57 gram protein
Whey Protein
Organic Peanut butter
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Whey protein
Organic Peanut Butter
TOTALS for 02-22-11
Calories------2424
Carbs--- -184
Fat--------87.5
Protein----339
Fiber------52.8
--------------------------------------------------------------------------------------------------------
Breakfast--- 440 calories --- 12 gram fat--- 39 gram carbs--- 42 gram protein
Almonds
Old Fashion Oats
Berries and Greens Powder
Whey Protein
Morning Snack ---- 410 calories --9 gram fat--- 51 gram carbs--- 38 gram protein
Subway double meat oven roasted chicken on wheat plain no cheese
Lunch--- 350 calories --- 16gram fat--- 1 gram carbs---46 gram protein
93/7 Lean beef
Afternoon snack--- 445 calories ---- 4.8 gram fat--- 30.5 gram carbs--- 68 gram protein
Organic black bean salsa
Black Beans
Chicken
Dinner--- 235 calories --- 2 gram fat--- 1 gram carbs---50 gram protein
Whey Protein
Tuna
Evening Snack--- 195 calories --- 0 gram fat---1.5gram carbs--- 45 gram protein
Whey protein
TOTALS for 02-21-11
Calories------2075
Carbs--- -124
Fat--------43.8
Protein----289
Fiber------30.8
--------------------------------------------------------------------------------------------------------------
Breakfast--- 629 calories --- 7.1 gram fat--- 75.2 gram carbs--- 62 gram protein
Old fashion oats
Whey Protein
Egg whites
Berries and Greens powder
Morning Snack PWO MEAL---- 748 calories –2.4 gram fat--- 103.5 gram carbs--- 78 gram protein
Banana
Tuna
Black beans
Waxymaize
Whey protein
Lunch--- 745 calories --- 27.9gram fat--- 49.6 gram carbs---74.7 gram protein
Chicken
Black Beans
Almonds
Organic no salt added pasta sauce
Afternoon snack--- 405 calories ---- 16 gram fat--- 7.5 gram carbs--- 53 gram protein
Whey Protain
Organic Peanut butter
Dinner--- 655 calories --- 29.5 gram fat--- 24 gram carbs---78 gram protein
Almonds
Whey Protein
Chicken
Evening Snack--- 405 calories --- 16 gram fat---7.5gram carbs--- 53 gram protein
Whey protein
Organic Peanut Butter
TOTALS for 02-20-11
Calories------3031
Carbs---267.3
Fat--------98.9
Protein----399
Fiber------71.7