Refueling The Diesel - Nutrition and Training Log

[REALDEAL012]

After realizing how much other people are benefiting from logs on here, I decided to go ahead and start my own.. Hopefully I will have a lot of followers who will be able to give good advice and get me to my goals! Thanks to Moose for getting me going!

Quick Introduction
As a kid I was always "The Diesel". Atleast 4 inches taller than everyone else, and probably about 4 pant sizes larger as well. I was always big and I just learned to except it. But eventually, enough is enough. I entered my freshmen year of high school at about 230 pounds and probably atleast 25% bodyfat. But around Christmas time my life changed. I joined a gym, started reading on these forums, and made a huge lifestyle change. I ate better, started lifting weights, and started feeling better about myself. Unfortunately, I went about it way wrong. Some days I would eat less than 1400 calories and I got down to about 180 pounds with absolutely no strength.

Stats
Height: 6'4
Weight: 190
Age: 17

Goals
I have been cutting for the last 3 weeks with great results. I would like to finish this 8 week cut with about another 5 or 6 pounds lost, then start my slow summer bulk! I eventually want to be "The Diesel" again, but this time just much healthier, stronger, and leaner!

Macros
2500 Calories
205 g protein
90 g fat
Rest from CHO

Supplements
Animal Pak
Controlled Labs OxiMega
NOW Foods Vitamin D3
Various Protein Powders

I won't be getting any pictures/updates of my meals in until Saturday, but I can't wait to get started!

[REALDEAL012]

Date: Friday, April 22, 2011
Workout: Arms
Bicep Curl: 85x10x3
Hammer Curl: 35x10x3
Cable Curl: 90x10x3
Bent Bar Pushdown: 85x10x3
Tricep Kickbacks: 20x10x3
1 Arm Cable Pulldown: 30x10x3
Leg Press Calf Raise: 250x12x5

Cardio: None

Food

Chocolate FroYo, Chocolate Cheerios, Myofusion, Hershey’s SF Syrup
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0020.jpg

Lemon Pepper Tilapia and Buttered Broccoli, XF Arctic Lemonade
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0021.jpg

Macros:
Calories: 2480
Protein: 212
Fat: 100
Summary:
I was supposed to have a baseball game tonight but it ended up getting cancelled. Since it’s Good Friday I can’t eat meat or eat between meals so I already ate dinner and got to get my first log in early in the day! I wasn’t planning on updating until tomorrow but my iPhone came in early and I was able to get this log going with atleast a few pictures! Double header tomorrow since tonight’s games got rained out.. Hopefully will get my first full day logged.
-Deal

[REALDEAL012]

Date: Saturday, April 23, 2011

Workout: Chest
Bench: 135x12x3
Chest Press Machine: 170x10x3
Dips: BWx3
Cable Crossovers: 40x12x3
ABS

Cardio: 20 mins on treadmill at 4mph, high incline

Food:

Ham and veggie frittata w/ FF mozz, cheddar – veggie medley - coffee
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0022.jpg

Flatout BBQ pizza
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0023.jpg

Ben n Jerry’s Milk n’ Cookies
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0024.jpg

Macros:
Calories: 2495
Protein: 232
Fat: 94
Summary:
Kind of a hectic day.. Got up early and our double header got pushed back due to field conditions. We ending up winning both games but I was at the ball park all day! Went over to the gym for a quick workout so it was not very productive. I didn’t have my headphones with me so couldn’t get any music and I can’t workout without some music! Heading to the family’s for Easter tomorrow!
-Deal

[lampshade444]

Food looks good man!

[REALDEAL012]

Food looks good man!

First one in! Thanks man!
I don't know as to how much I will be able to get pics of today's eats at my family dinner, (might be kinda awkward to explain why I am taking a picture of ham and potatoes), but I will try and get some in!

[REALDEAL012]

Date: Sunday, April 24, 2011

Workout: Rest

Food:

Scrambled Eggs, Myofusion, Flax Seed Muffin
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0025.jpg
Ham, Potatoes Au Gratin, Broccoli Cheese Casserole, Corn, Buttered Roll
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0027.jpg
Easter Funfetti Cake w/ Breyers Vanilla Ice Cream
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0029.jpg
German Chocolate Cake w/ Breyers Vanila Ice Cream
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0030.jpg
Reese’s Peanut Butter Eggs (3)
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0032.jpg

Summary:
First off, Happy Easter! I enjoyed a nice day with family and had some good eats. I weighed in at 188.5 which is 1.2 pounds lighter than last Monday, but I wanted to weigh in today instead of Monday because I knew that I would definitely be spilled over tomorrow. Hopefully I can get rid of all of this excess by hitting the gym hard the next couple of days! We have a game scheduled, but the forecast for the next 3 days does not look like much baseball will be played. Hope everyone had a great Easter!
-Deal

[CharlieBango]

I'm in. Because I love baseball and I'm jelly of you.

[REALDEAL012]

I'm in. Because I love baseball and I'm jelly of you.

Thanks!
jelly of what?

[CharlieBango]

Thanks!
jelly of what?

I was a super fatty growing up. Never had the opportunity to play. Now I'm too old/inexperienced to walk onto my colleges team.

[REALDEAL012]

I was a super fatty growing up. Never had the opportunity to play. Now I'm too old/inexperienced to walk onto my colleges team.

Intramurals? Co-Ed softball? Just some options..

[CharlieBango]

Intramurals? Co-Ed softball? Just some options..

Its a club team already, SU can't afford a baseball team with the money they pump into basketball, football, and lacrosse.

Never really thought about softball actually.

[REALDEAL012]

Its a club team already, SU can't afford a baseball team with the money they pump into basketball, football, and lacrosse.

Never really thought about softball actually.

There are plenty of church leagues around here.. Don't know about there.. But thats just an option for you

[CharlieBango]

There are plenty of church leagues around here.. Don't know about there.. But thats just an option for you

I'll have to look into it when I get up there.

Thanks, broski

[REALDEAL012]

Date: Monday, April 25, 2011

Workout: Legs
ATG Squats: 225x10x3
Leg Press: 6ppsx10x3
Leg Extension: 135x12x3
--SUPERSETTED WITH--
Hamstring Curl: 140x12x3
NOTE: My right knee has been bothering me lately after pitching in rainy/wet conditions. I went lighter today with legs and really wanted to emphasize form on my squats. My supersetted exercises were very slow and controlled with an emphasis on the negative.
Cardio:
20 mins on treadmill at 4mph, high incline
20 mins on spin bike, brisk pace

Food:

Scrambled Eggs w/ crushed red pepper, no coffee this morning
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0034.jpg

Turkey sandwich w/ ff American, sandwich round – carrots w/ ff ranch
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0033.jpg

Active Lifestyle Coffee Froyo – XF UP 2.0 Cinn Roll
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0037.jpg
Spicy chicken – veggie medley- XF Arctic Lemonade
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0038.jpg

Macros:
Calories: 2310
Protein: 218
Fat: 88
Summary:
Very happy with today. Got in a good leg workout given the circumstances and had a good session of batting practice due to our game getting cancelled. I dropped the carbs by 50g to help alleviate this extra water retention from my Easter cheat. Also got in a great sweat from my cardio. Tomorrow I will keep carbs down by 50g as well and then back to normal at 2500 calories for Wednesday.

Question: I would like to try some chocolate proats for tomorrow’s PWO treat. How would you recommend I prepare these? I have never made oats from scratch, just always resort to the instant packets. I was thinking ½ cup oats soaked in water during the school day, then add 1 scoop Myofusion chocolate w/ 2 TBSP Dark Chocolate Dream Peanut Butter. I can’t get too crazy with these as I want to keep the carbs down tomorrow as well, but I would probably also add some chocolate cheerios if I had the room. Just a thought for the future!
-Deal

[JValjean724]

I just microwave oats and water for 2-2.5 minutes and then add the protein and peanut butter. Works great every time.

[REALDEAL012]

I just microwave oats and water for 2-2.5 minutes and then add the protein and peanut butter. Works great every time.

Do overnight oats acquire more volume?

[CharlieBango]

I just microwave oats and water for 2-2.5 minutes and then add the protein and peanut butter. Works great every time.

This.

I use instant oats.. If you wanna let them sit in liquid, i recommend almond milk.. They soak up pretty good in about 6oz over a 10 hour span. I usually add a little bit more water in the morning. Microwave for 2 minutes. Enjoy.

[JValjean724]

Do overnight oats acquire more volume?

Probably. I've only tried it once because I didn't have a microwave and it didn't turn out too well.....I put in too much water so there was still some left in the morning and the texture was just weird.

[REALDEAL012]

Probably. I've only tried it once because I didn't have a microwave and it didn't turn out too well.....I put in too much water so there was still some left in the morning and the texture was just weird.

Do you use instant oats because I only have old fashioned..

[CharlieBango]

Do you use instant oats because I only have old fashioned..

It'll be fine. You can make overnight oats with any type. The best ratio I've found is - 1/2cup oats : 6oz liquid

For me, that has had the best absorption with limited extra liquid the next morning.

[REALDEAL012]

It'll be fine. You can make overnight oats with any type. The best ratio I've found is - 1/2cup oats : 6oz liquid

For me, that has had the best absorption with limited extra liquid the next morning.

Thanks for the help man! So 1/2 cup oats, 6 oz skim milk sitting overnight.. Add slightly more water when I am ready to nuke 'em, then pull em out of the microwave to add the PB and whey? Stir and enjoy?

Obviously I am clueless lol.. I always go with cereal/ice cream bowls instead of oatmeal or sludge.

[CharlieBango]

Thanks for the help man! So 1/2 cup oats, 6 oz skim milk sitting overnight.. Add slightly more water when I am ready to nuke 'em, then pull em out of the microwave to add the PB and whey? Stir and enjoy?

Obviously I am clueless lol.. I always go with cereal/ice cream bowls instead of oatmeal or sludge.

Yes. The addition of water in the morning is based on if theres liquid leftover. This will probably throw you off until you are able to tell if it needs some extra liquid or not. Some people just eat it cold, I don't like it that way myself.

If the oats look like it absorbed everything over night, literally a splash of water then nuke it.

If there is some juice still in the oats, it may not need any extra liquid.

[REALDEAL012]

Yes. The addition of water in the morning is based on if theres liquid leftover. This will probably throw you off until you are able to tell if it needs some extra liquid or not. Some people just eat it cold, I don't like it that way myself.

If the oats look like it absorbed everything over night, literally a splash of water then nuke it.

If there is some juice still in the oats, it may not need any extra liquid.

I guess it will just be trial and error.. But thanks for the help!

[CharlieBango]

I guess it will just be trial and error.. But thanks for the help!

It really is.

I messed up about 3 bowls before I figured it out. Well, messed up isn't exactly true. It really depends how you like your oats. I like them more sludge like, so if I added too much liquid - I just added in more oats to thicken it up and adjusted my macros accordingly.

[themoose333]

Pick up some xanthum gum to add volume in oats.

Also what happened to the first few days of pics?

Also Also, I'm in and glad to see you started you log up!

[REALDEAL012]

Pick up some xanthum gum to add volume in oats.
We will see how I like the oats vs. cereal bowls/ice cream today.. Obviously the oats are much more versatile with the macros and don't have near the sugar, but I like to have fun with my carbs :)

Also what happened to the first few days of pics?
This is REALDEAL being a noob.. I didn't know that I deleted the photobucket pictures on accident from my phone
Also Also, I'm in and glad to see you started you log up!
Thanks man! Hopefully your current strategy of just eyeballin everything works out for you.. Just eat up and work hard... I can't wait for my summer bulk!



Thanks for following!

[REALDEAL012]

Date: Tuesday, April 26, 2011

Workout: Back
Barbell Row: 145x10x3
Plate Loaded Pulldown: 2ppsx10x2, 2pps+10x10
Plate Loaded Row: 2ppsx10x2, 2pps+10x10
Lat Pulldown: 110x10x3
Cardio: 20 mins treadmill at 4.2mph, high incline

Food:

Scrambled Eggs – Keto Muffin
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0040.jpg

Same lunch as day before
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0033.jpg

First attempt at proats (1 cup oats, 10oz skim milk, 3TBSP DCD, Myofusion)
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0043.jpg

Grilled Balsamic Vinaigrette Chicken – Green Beans
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0044.jpg

Macros:
Calories: 2310
Protein: 206
Fat: 92
Summary:
Had another day off of baseball due to weather, but ended up umpiring a local little league game. More severe storms for tomorrow so probably another day at the gym instead of the field. Tomorrow I will raise my calories back up to 2500. Today’s workout was very quick and to the point as I had to get home after indoor practice to change and go umpire. However, I maintained an awesome pump in my back and haven’t had that kind of focus and energy in a long time. If tomorrow’s game gets rained out, tomorrow will be arms. Otherwise I will be taking the day off from the gym due to our game.
-Deal

[CharlieBango]

how did the proats turn out? from the pic, they dont look super moist or super thick.. thumbs up?

[REALDEAL012]

how did the proats turn out? from the pic, they dont look super moist or super thick.. thumbs up?

They were kinda "pasty".. I wasn't blown away really.. Not sweet enough.. I think next time I will use 2 packets of Truvia to give it a kick.. It wasn't terrible, but when I have 200 more calories to work with for the rest of the week, BnJ is still yet to be beat :)

[CharlieBango]

They were kinda "pasty".. I wasn't blown away really.. Not sweet enough.. I think next time I will use 2 packets of Truvia to give it a kick.. It wasn't terrible, but when I have 200 more calories to work with for the rest of the week, BnJ is still yet to be beat :)


Ahhh. I actually like mine to be pretty thick.

Oats are an odd thing. Before I really got serious about my diet, I had them baked once (billed as Baked Oats) down in Hershey at this kick ass diner. It was basically a lump of oats with a side of warm milk..

When the waitress sat it down in front of me - I looked at the oats then looked at her and said "what the fukc am I supposed to do with this?"

Infliction and emphasis on WTF.

She laughed, all my friends at the table laughed, she instructed me on how to eat it - and since then I love oats.

/endramble

[REALDEAL012]

I really like making oatmeal bakes goods, and quick oats like apple cinnamon and such, but proats just might not be my cup of tea

[REALDEAL012]

Date: Wednesday, April 27, 2011

Workout: Arms
Barbell Curl: 85x10x3
DB Hammer Curl: 35x10x3
Cable Curl: 100x10x3
DB Kickback: 25x10x3
Bent Bar Pushdown: 90x10x3
Single Arm Cable Pulldown: 40x10x3
Cardio: Mowing for 50 mins

Food:

Same, boring, school day breakfast
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0047.jpg

Melted Ham and FF Cheese Flatout – Carrots w/ ff ranch
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0046.jpg

PWO Treats – BnJ Cinnamon Buns – XF UP 2.0 Cinn Roll
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0050.jpg

Baked Tilapia w/ lemon butter
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0052.jpg

Chicken Stir Fry
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0051.jpg

Macros:
Calories: 2425
Fat: 111
Protein: 207
Summary:
Third game in a row was cancelled due to rain. Tomorrow we will definitely play though and I have the start on the mound. My right knee is really bothering me tonight despite getting a sports massage to try and loosen it up. Tomorrow will be back at normal macros following Easter of 205/220/90.
-Deal

[REALDEAL012]

Date: Thursday, April 28, 2011

Workout: Rest

Cardio: Baseball game, running routine after pitching

Food:

Same breakfast
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0053.jpg

Subway Club on wheat
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0062.jpg

Post game – Froyo and Keto Muffin
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0064.jpg

Spicy Grilled Chicken – Cheesy Vegetable Medley
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0065.jpg
Macros:
Calories: 2510
Fat: 92
Protein: 212
Summary:
Got a victory on the mound tonight, 11 to 0. My shoulder is really bothering me and hopefully I just get the day off tomorrow for some much needed rest after a complete game. I won’t be getting any lifting in tomorrow due to another game, but Saturday will be chest and I will have much better food for you guys. It’s so convenient to just go with certain staples during the week at school as they fit the macros well, but on the weekends I try to get much more creative. This summer, if I am still getting some good feedback in this log and am able to keep committed to keeping it going, I will be sure to have much more variety with my food and meals. I would love some feedback from any of you lurkers as well!
-Deal

[CharlieBango]

your plates are very festive.

grats on the CGSO. How many strikeouts?

[REALDEAL012]

your plates are very festive.

grats on the CGSO. How many strikeouts?

Uhh.. I had 10 through 7.. Also, I use those plates just to make the pictures a little more optically pleasing :)

[Woods55]

In on this log, we are about the same size so I will watching to see how you progress comes along
Looking good so far though
Good luck man

[REALDEAL012]

In on this log, we are about the same size so I will watching to see how you progress comes along
Looking good so far though
Good luck man

Thanks alot for the support!



Date: Friday, April 29, 2011

Workout: Rest

Cardio: None

Food:
Nothing special today.. Lunch nor my 3rd meal of the day were pictured.. Tomorrow’s breakfast will be legit though 
Eggs, Peanut Butter Ball
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0066.jpg
Ben n Jerry’s Brownie Chew Gooder
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0068.jpg
Spicy Chicken *Veggies not pictured*
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0069.jpg

Macros:
Calories: 2490
Protein: 207
Fat: 102
Summary:
I am so ready for the weekend! I have four games to umpire so I am very happy to be getting some money.. I am also looking forward to much better food than the usual “school” routine. Hopefully I can get in a chest workout tomorrow before I go to work, but we will have to see what time I wake up and how the weather is. Thanks to all my followers!
-Deal

[REALDEAL012]

Date: Saturday, April 30, 2011

Workout: Chest
Bench: 135x12x3
Chest Press: 170x10x3
Machine Fly: 140x10x3
Dips: BWx10x3
ABS
Cardio: 22 mins treadmill at 4.3 mph, high incline

Food:

Pancakes w/ CRS and UP 2.0 CR Sludge, SF Syrup – Tomato, Onion, Bacon, FF Cheese Frittata
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0071.jpg
Spicy Chicken – Cheesy Broccoli – Arctic Lemonade
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0073.jpg
Vanilla w/ granola Froyo
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0072.jpg

Macros:
Calories: 2490
Protein: 206
Fat: 91
Summary:
Good day overall.. I umpired 2 games for some money, and also got my job lined up for this summer. Chest workout was decent, but I didn’t have much energy as I went right when I woke up. I took some Animal Rage PreWO, but I didn’t really feel much today .. Tomorrow will be a rest day with no cardio, but will foam roll and stretch out and prepare for my pitching start on Monday.
-Deal

[REALDEAL012]

Date: Sunday, May 1, 2011

Workout: Rest

Cardio: 20 min treadmill at 4.1 mph, high incline

Food:

WW Waffle w/ SF Syrup – Ham, tomato, onion, FF cheddar, FF mozz frittata - Myofusion
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0076.jpg
Protein Brownie w/ melted Dark Chocolate Dreams, Hersheys SF
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0078.jpg
Chicken Alfredo w/ squash, zucchini, ripened tomatoes – Basil chicken breast
http://i1128.photobucket.com/albums/m486/REALDEAL012/IMG_0081.jpg
Macros:
Calories: 2485
Protein:205
Fat:88
Summary:
I had a great weekend! Today’s baseball games got rained out so I did not umpire. I went to mass this morning and then just chilled the rest of the day with the girlfriend. Looks like rain again tomorrow but we are supposed to play our biggest rivals of the year.. I guess we will see what happens!
-Deal

[binks09]

Where the hell do you live, Seattle? It seems like every time you post you are limited to indoor activities because of the poor weather :(

[Woods55]

How's the active lifestyle frozen yogurt thing
How many cals and what's the taste like??

[REALDEAL012]

Where the hell do you live, Seattle? It seems like every time you post you are limited to indoor activities because of the poor weather :(

No kidding.. The Midwest has just been pounded with rain lately.. I live in Indianapolis though.. Guess what, its raining right now as I head off to school!



How's the active lifestyle frozen yogurt thing
How many cals and what's the taste like??

Active Lifestyle is Kroger's House Brand.. Its actually very cheap, and pretty darn good. I also enjoy their instant oatmeal as it has more fiber and protein than Quakers.. For one pint, the yogurt is only 1.00 and comes in Coffee, Vanilla, Vanilla w/ granola, Strawberry, and Chocolate. Obviously it's not BnJ full fat ice cream, but for 360 calories I can eat a whole pint of yogurt, or 1/4 of that gets me Clusterfluff. Sometimes I would rather just go with more food than how calorie dense BnJ is..

[REALDEAL012]

Date: Monday, May 2, 2011

Workout: :Legs
Squats: 245x10x3
Leg Extension: 135x12x3
Hamstring Curl: 140x12x3
Leg Press Machine: 290x15x3
ABS
Cardio: None

Food:

Normal Breakfast
http://i1128.photobucket.com/albums/m486/REALDEAL012/c014478f.jpg
Reeses Protein Brownie w/ Breyer’s Reeses Blast Ice Cream
http://i1128.photobucket.com/albums/m486/REALDEAL012/d885a4d5.jpg
Fiesta Lime Chicken – 93/7 Cheeseburger - Broccoli
http://i1128.photobucket.com/albums/m486/REALDEAL012/34499869.jpg

Macros:
Calories: 2430
Protein: 219
Fat: 101
Summary:
Go figure.. Our baseball game got rained out. We are supposed to play tomorrow, but with 100% chance of rain tonight, and 70% tomorrow, doesn’t look too promising. Leg workout today was nothing more than mediocre and I am not happy with how much my numbers have gone down. Hopefully I can maintain strength until I start my bulk this summer.
-Deal

[CharlieBango]

reeses protein brownie

How'd you make the brownie?

[REALDEAL012]

How'd you make the brownie?

It was just egg, flour, tons of cinnamon, protein powder, and baking powder..

Just the basic "protein" brownie but it was very, very good! The one I made on Sunday was probably a better texture, but the Reeses made yesterday's very nice as well..