Off Season Journal

[BBILDING]

HI ALL!! I am a newbie to this board and I've been inspired by all your journals. I had two journals for pre-competition this summer. Now I would like to keep an off season journal to track mass building and also to keep me in line with my calories. I eat too many!!! Any comments or tips are appreciated!
Stats:
Age: 27 Height: 5'6'' Weight: 173# BF%: +/- 16%
Off-season goals: To gain mass, particularly in the upper body, mostly chest and back.
Today:
6:00 a.m. 6 oz. turkey, 2C salad w/ vinagrette

7:30 a.m. 1/2C brown rice, 2T olive oil, 1 apple

9:00 a.m. 1sc MRM

Woke up at 6:00 p.m. (I work 3rd shift)

6:30 p.m. 1/3C oatmeal, 1.5 sc. MRM whey protein (35g protein), CGP ( Creatine glycerol Phosphate), l-glut
animal pak,

BACK WORKOUT:
BOR 50# 10, 70# 8, 90# 4, 75# 6x3
T BAR ROWS 90# 8x4
SEATED ROWS 80# 10x4
LAT PULL DOWNS 70# 10x4

8:00 1.5 MRM, CGP, l-glut

9:00 1C brown rice, 1T olive oil, 3 oz. tofu sausage
10:00 1/2 grapefruit
11:30 p.m. 1 MRM, 2t l-glut, 6 oz. turkey, 1/2 wheat pita pocket, 5 almonds

2:30 a.m. 6 oz. turkey breast, 2C green salad, 2T vinaigrette dressing, 1 can chicken noodle soup (28g carbs, 16g protein, 5g fat)

Took some cold medicine today because I have been feeling kind of sick the past few days. It helped me decongest a little bit, but made me feel dehydrated. I drink atleast a gallon of water every day. If I don't I feel very thirsty and dehydrated.

[BBILDING]

Also, if anyone else works third shift and has any ideas about when they count their calories or "just dealing" with third shift period that would be appreciated. Soon I might get to go to first shift, which would be great....

[Emma-Leigh]

Hey!

Welcome to the boards :) I saw your piccy - you look great!! Keep up the good work.

[Emma-Leigh]

Oh yeah - Your diet looks good.

Some changes I would consider are:

7:30 a.m. 1/2C brown rice, 2T olive oil, 1 apple

You might want to add some protein to this meal... At the moment it is basically carbs and fats.

10:00 1/2 grapefruit

Same goes for this meal too :)

But I am just picky like that - I try to balance each meal with a protein and an energy source (fats or carbs)... (read: I am extremely anal... ;))

:)

[BBILDING]

Emma Leigh,
Thanks for the input! I usually do try to have some protein with my carbs, but if I don't have a lot of time sometimes I will have a shake and then add my carbs later. I try to concentrate my carbs after my workouts when I need them the most. I also have a tendency to "graze" instead of eating everything in one meal....

[Amkey]

BBilding,
IMO your diet is all over the place. Your not getting ultimate timing which is hard because of your schedule but can be done. Your macronutrient balance is all over the board too. Also looking at your training.......did your trainer come up with this? Also did your trainer help you with this diet? One thing I see for sure is your intake pre and postworkout. I think you need to utilize some serious carbs here especially with how you train. If you want then list your diet once more but in more detail. List the Protein, Carb and fat intake on everything. Once you do that you will be surprised by what you see. I am not sure what those supplements are, I only take protein powder :) , but if they have details list them as well.
Okay they say even when feeling a little under the weather to not train ( I do not abide by this either. I trained the other day while running high fever) so I am guessing that is why you had chicken noodle soup but I am not sure what kind you had but most of those are full of trans fat which is ewwww gross.

Also are you using your off season for a little experimenting?

Amkey

[egoatdoor]

Originally posted by Amkey
BBilding,
IMO your diet is all over the place. Your not getting ultimate timing which is hard because of your schedule but can be done. Your macronutrient balance is all over the board too. Also looking at your training.......did your trainer come up with this? Also did your trainer help you with this diet? One thing I see for sure is your intake pre and postworkout. I think you need to utilize some serious carbs here especially with how you train.

Amkey

I agree that the overall diet may be lower on carbs than I would like for someone wanting to add size, but I don't understand what the "all over the place" means. I am also guessing you are unhappy with the pre and post workout carbs? The oatmeal has carbs, so pre is fine. Brown rice has carbs, so post looks OK also to me.

There does not seem to be anything overly wrong with the back workout listed.

[BBILDING]

Amkey,
Thanks for paying such close attention to my post! I have a few questions for you and some answers for you so bear with me. What is IMO? What do you mean by my diet is "all over the place" please explain. What do you mean by "ultimate timing"? I work third shift so I have to eat when I'm awake. The diet and training program that i'm on has been given to me by my trainer. The supplements that I take are available online: Animal Pak is a multivitamin pak for bodybuilders w/ too many ingredients to list here (I bought it on this website if you are interested) include essential amino acids, etc. Creatine Glycerol Phosphate is a form of Creatine that doesn't cause water retention also recommended by my trainer. L-glutamine? Surely you know what that is? Might be included in your protein powder. As for pre and post workout carbs I am eating about 50 pre and 50 post. I try to avoid sugar for the most part so I don't really eat simple carbs after my workout. This day in particular was weird because I was feeling sick so I couldn't get all of my oatmeal down ( I normally eat a whole cup of oats) and I had a hard time getting in some of my carbs that day.
As for the comment about trans-fats, I am not anal about fat at all. Most of the fat I eat comes from flax oil and olive oil so if I occasionally eat some trans-fat I don't freak out about it and considering that chicken noodle soup's overall nutrition value is OK (I say this because it came from a can) I am not concerned about it. BTW, the choices were McDonalds or soup because I was sick and in a hurry....:) I will post a more normal day tonight:)

[BBILDING]

Ok, so I've skipped over a few days. Feeling a little better today than last week:) Yeah!!!I will start my journal w/my "morning" which today was around 6 p.m.

6:30 p.m. 1/3C whole grain pancake mix (40C), .5 egg
1.5 sc whey powder (35g P, 6C, 2F)

7:00 p.m. CHEST & CALVES
INCLINE DB FLYS 20# 12x3, 25# 10x2
INCLINE BENCH 85# 10x3
PEC DEC 40# 12, 50# 5 40# 5(drop set), 45# 10
SMITH FLAT PRESSES 50# 12, 70# 12, 80# 10
CABLE CROSS 30# 12, 40# 10x2
DB PULLOVERS 35# 12, 40# 10
SEATED CALF PRESS 50,40, 30, 20 (10#)
INVERTED LEG PRESS 50,40,30,20 (10#)
30 min. elliptical machine

9:00 p.m. whey protein shake(same as above), 1/2 banana, 1 container yogurt (only ate about 1/2 fruit from the bottom), 14g sugars, 2g fat, 6 g protein

12:00 a.m. (right now) 8 oz. chicken breast, 1t flax oil, 2C salad, 1 apple

Took some pics last night and weighed myself. 175#! Which is not bad considering that last year when I weighed that I was about 2 sizes bigger!! Anyway my pics are attached. Let me know what you think..... I'll post more diet tomorrow.

[egoatdoor]

Originally posted by BBILDING
What is IMO?

The supplements that I take are available online: Animal Pak is a multivitamin pak for bodybuilders w/ too many ingredients to list here (I bought it on this website if you are interested) include essential amino acids, etc.

Creatine Glycerol Phosphate is a form of Creatine that doesn't cause water retention also recommended by my trainer.

As for pre and post workout carbs I am eating about 50 pre and 50 post. I try to avoid sugar for the most part so I don't really eat simple carbs after my workout.

As for the comment about trans-fats, I am not anal about fat at all. Most of the fat I eat comes from flax oil and olive oil so if I occasionally eat some trans-fat I don't freak out about it



IMO stands for "In My Opinion". I'm relatively new here too and it took me a few weeks to learn some of these phrases too!

Animal Pak: I tried Animal Pak and Animal Stack myself a couple of years ago. I found the tablets too difficult ( too big and a lousy coating) to swallow. With this and the number of tablets in each pack, it was taking me 20 minutes to swallow the stuff. Personally, I feel regular multi vitamins ( Centrum, One a Day etc) supplemented by stand alone BCAAs( GNC's store brand is good and cheap) and other much easier to swallow pro hormones to be a much better deal.

The Creatine G.P. Can you tell me more about it and if it is a liquid, does it have carbs?

Pre and post carbs look fine. I wouldn't be too adverse to some simple carbs on occasion post workout. If you ever have cravings, this is as good a time as any to get rid of them and they will be quickly assimilated, so the "damage" will be minimal.

Good comment on anal about fats. I'm the same way. I don't try to be too extreme or too rigid, especially in the off season.

Nice picture!

[Amkey]

BBilding,
From everything I have learned over the past year and what has gotten me the most progress is learning about diet timing and ultimate nutrition. I will post my diet at this time with some explanation to the side so you will know what I mean by timing and all over the place :) My calorie intake this time around is 1800 on a workout day/ 1500 nonworkout

1800 cal -> 6 meals/174p 180c 40f
Meal 1:
29p 21c 11f

Meal 2:
29p 21c 11f

Meal 3:
29p 21c 11f

Meal 4: Preworkout ( Low GI for slower absorption during W/O )
29p 50c 00f

Meal 5: Postworkout ( Hi GI for fast asoprtion for that window)
29p 55c 06f

Meal 6:
29p 13c 04f

It is important to keep a balance. Eating no protein at one meal and then sucking down about 50 grams of protein one meal is unbalanced. I keep my protein balanced the same throughout the day even during workout periods. Carbs throughout the day are not as important as they are pre/postworkout so I work out the numbers to make sure I more than double the carbs on pre/postworkout. On a workout day I eat my last meal 1 hr before bed ( because of the last bit of carbs ) on a non workout day I eat right before litarally and I do not have any carbs that meal just protein. I eat and then brush my teeth and then crash. This is very important especially on a rest day because as we all know muscles recover and rebuild during sleep and that machine needs some fuel to last through the night. Keep your fat intake low during pre/post and before bed. Going by your first day in your journal before workout you had the following

1/3cup oatmeal ( going by 1/2 cup serving )
07p 26c 03f

1.5 scoop MRM
35p ??c ??f <-- I am not sure if this is a meal replacement or just whey protein. If it is just protein mix with water/milk then not many carbs there so you would definatly need more carbs before this workout. If it is meal replacement then it would be good a good number of carbs but not really Low GI.


WORKOUT

1.5 MRM
35p ??c ??f <--- Here you only have a MRM. Again lets say this is just whey protein and water/milk then you need more Hi GI carbs. If it is a meal replacement do you add anything to it? If not then all the meal replacements I have seen only have about 25 carbs in them ( Hi GI) which is a good thing but I think you need more here. Again I do not know the exact value.

If you are eating 50 before and after like you said that is a good number but you must evaluate your other meals as well. I will attach some threads from my other forum talking about timing and macronutrient balancing. I hope I am making some sort of sense here.

"Thanks for paying such close attention to my post!" <-- No Problem!! I enjoy doing this.

http://www.discussfitness.com/showthread.php?t=2578&highlight=macronutrient+balance

http://www.discussfitness.com/showthread.php?t=2572&highlight=Gaffers+food+experiment

take a look at these threads to get an idea of diet tactics. Cursor is an expert as you will see and he has seriously aided a lot of people including me for optimal gains and changes.

Amkey

[BBILDING]

Originally posted by egoatdoor
IMO stands for "In My Opinion". I'm relatively new here too and it took me a few weeks to learn some of these phrases too!
THANKS:)

Animal Pak: I tried Animal Pak and Animal Stack myself a couple of years ago. I found the tablets too difficult ( too big and a lousy coating) to swallow.
I bought it to try it out and I like the energy it gives me but it is lacking in a few vitamins. Not enough VitC so I supplement that. I like the BCAAs though and I have managed to swallow them in about 10 min. with my protein shake.:). BTW what did you think of the Animal stak? I was taking their pro stack and I really liked it, but it was my first pro hormone experiment so it's hard telling.... I was thinking of getting the Animal Stak.

The Creatine G.P. Can you tell me more about it and if it is a liquid, does it have carbs?

It is actually a micronized powder. The only place I have found it online is at "metabolicnutrition.com". It has no carbs. It is a form of Creatine that is bonded with phosphates and glycerol. I think this helps stop the water retention seen with normal creatine monohydrate. Anyway, I love it and have seen some great strength gains recently. I have tried looking it up on the internet but it is a little known, little discussed supplement as far as I can tell.

Pre and post carbs look fine. I wouldn't be too adverse to some simple carbs on occasion post workout. If you ever have cravings, this is as good a time as any to get rid of them and they will be quickly assimilated, so the "damage" will be minimal.
Good idea.


Nice picture!

Thanks:)

Amkey,
See former post re: your original comment on my pre and post workout carbs.
I tried to give somewhat of a breakdown in my last entry but I will be more thorough this time. I read the threads and I see what you mean, but it's kind of like preaching to the choir because I know what I "should" be eating, but as I said before that day was weird because I was sick....;)

[BBILDING]

2:00 a.m. 1 can beef soup (20P, 3F, 34C)

4:00 a.m. whey shake(35P, 6C, 2F)
4 t. fiber

STARVING for some odd reason...
7:30 a.m. 4 egg whites +2 whole eggs, 2 oz. tofu sausage, 2C veggies, t flax oil, 2 slices ww toast (45P, 17F, 45C)
still hungry...
9:00 2C popcorn cooked in olive oil (2P, 7F, 14C)

slept 11:00 a.m.to 9:00 p.m.

9:30 1 apple, 1/2 EAS protein bar (12P, 2F, 2C), 1/2C oatmeal, 3 strawberries, 4 oz. chix, 1C veggies, t flax oil, 1/4C brown rice
(36P, 20F, 60C)

12:30 a.m. 4 oz. chix, 1/4C brown rice, 1C veggies, t flax oil (24P, 20C, 5F)
Ok that's all so far. I got my stats from FitDay.com. It's an ok website but I'd like to find a better one if anyone has any ideas. It takes FOREVER to get any info and I couldn't find plain strawberries on it, either, which was strange. Anyway, it did help me remember that there is fat in chicken even with the skin off, so that helped in my figurings. I didn't realize I was eating so much fat!!! I am not sure what my total calorie breakdown was because I got frustrated with FitDay and I didn't complete my whole day chart. Also, I'm not sure if I should count everything from the time I wake up or by the actual day, because my day spans two technical days. I do know that I'm eating too much fat. Protein is ok. I ate too many carbs before bed yesterday. For some reason, I am not sure if this is just third shift or what but I get hungry at the weirdest times. I am almost always starving at 7:30 a.m. But I have trouble eating while I'm at work sometimes ( I forget). Any suggestions, comments are welcome...oh BTW today was a no workout day.

[egoatdoor]

Animal Stak: I cycled in and out of it for five months August-December 2001. It was the 2nd pro hormone I had ever used. I was doing much more high weight low rep training than I do now and looking at my charts, it appeared to have a positive effect on my strength. I repeatedly set new highs on exercises such as deadlifts, squats, bench presses and rows. I gained 10 pounds of bodyweight during the 5 months. Saw no side effects.

Swallowing as I said before was a big problem and I do remember I gave up on even trying to take one or two of the bigger tablets. In January, I started a cutting phase for vacation and afterwards, went to another brand.

[egoatdoor]

Originally posted by BBILDING


Also, I'm not sure if I should count everything from the time I wake up or by the actual day, because my day spans two technical days. I do know that I'm eating too much fat. Protein is ok. I ate too many carbs before bed yesterday. For some reason, I am not sure if this is just third shift or what but I get hungry at the weirdest times. I am almost always starving at 7:30 a.m. But I have trouble eating while I'm at work sometimes ( I forget). Any suggestions, comments are welcome...oh BTW today was a no workout day.

I would count one day as bedtime to bedtime since you work an odd schedule.

Your immediate goal is to gain mass and I am concerned that if you are always starving, that 1) your body is telling you you are not feeding it enough and 2) that you are not eating enough to get the muscle mass you want. Its the offseason. Your offseason bodyfat at 16% is very good for a woman. I think you need to be eating more and worrying less right now about the carbs and fats.

If you are being so strict now, where do you go when you have to start cutting and the body has already adapted to a low calorie, low carb mode? You may have nowhere to cut from.

[BBILDING]

Originally posted by egoatdoor
I would count one day as bedtime to bedtime since you work an odd schedule.

Your immediate goal is to gain mass and I am concerned that if you are always starving, that 1) your body is telling you you are not feeding it enough and 2) that you are not eating enough to get the muscle mass you want. Its the offseason. Your offseason bodyfat at 16% is very good for a woman. I think you need to be eating more and worrying less right now about the carbs and fats.

If you are being so strict now, where do you go when you have to start cutting and the body has already adapted to a low calorie, low carb mode? You may have nowhere to cut from.

Did you mean wake up to bedtime? I have been doing from 5:30 p.m. (wake up) to 7:30 a.m. (bedtime). I agree with you on eating more calories. I think my big problem is going to be eating those calories healthily. I seem to have a mental block when it comes to this. If I feel that I have eaten what I consider all my "calories" for the day and I am still hungry then I eat things that are not so good for me for some reason. It's extreme all or nothing thinking that I am trying to change. I have a tendency to go overboard on my "cheat" days so I have to be very careful about allowing myself to go too far. BTW, I started measuring the popcorn that I am eating and I actually had 6 CUPS yesterday !!!!!!!! That's way too much!! I need to get that stuff out of the house. :)
Anyway I will continue my journal entry here:
4:00 a.m.
Healthy Choice meal, 4 oz. lean beef, 2C salad, t flax oil (43P, 15F, 37C)

7:30 a.m.
1 sc whey protein powder, 1 white +1 whole egg
6C poporn, T olive oil (35P, 14F, 36C)
slept 10:00 a.m. -6:30 p.m.

6:30 p.m. 1.5 sc whey, 1 banana, 2 pcs ww toast (35P, 2F, 66C)
animal pak, universal pro stack, 2 EAS green tea

7:00 P.M BACK & CALVES
DEADLIFT 95# 10, 115# 10, 135# 8, 155# 6X2
DB SHRUGS 20# 10, 25# 10X3
HAMMER LAT PDS 90# 10, 110# 8, 120# 6X2
LAT PD 70# 10X4
SEATED CALVES 20# 20X4
HACK SQUAT CALF RAISES 30#20X2, 40# 15X2

8:00 P.M. 1.5 sc. whey, 2t. L-glut (35P, 2F, 6C)
8:30 p.m. 2 pcs garlic toast (small slices), 1C venison lasagna(15P, 20F, 35C)

1:30 a.m. 2C salad, 6 oz. chix, t flax oil, 1 apple (36P, 8F, 21C)

NUTRITION BREAKDOWN SO FAR.....1486 CALS (140P, 36F, 151C)

Not too bad. All I need now is 60P, 10F and 50C!!! All food values are from Fitday.com. Some of the ind. meal breakdowns don't match the total value, sorry!

[egoatdoor]

Originally posted by BBILDING
I agree with you on eating more calories. I think my big problem is going to be eating those calories healthily. I seem to have a mental block when it comes to this. If I feel that I have eaten what I consider all my "calories" for the day and I am still hungry then I eat things that are not so good for me for some reason. It's extreme all or nothing thinking that I am trying to change. I have a tendency to go overboard on my "cheat" days so I have to be very careful about allowing myself to go too far. BTW, I started measuring the popcorn that I am eating and I actually had 6 CUPS yesterday !!!!!!!! That's way too much!! I need to get that stuff out of the house. :)



You've won part of the battle by acknowledging your behavior patterns. Don't get totally hung up on the "healthy" calories thing. Then again, think about modifying those extremes. A cheat day is not an excuse to binge or go totally haywire. Go less" bad" on the cheat days and a little less " good" on some other days. The binging may again be a function of you feeling hungry on the other days.

Too much popcorn is not good. Its a hidden evil. Even the un buttered stuff has almost 50% of its calories from fat.

Take a look at the 10/13 post in my Journal on Nutrition. There may be some good tips for you on alternate foods. For instance, spoon sized shredded wheat would be a much better alternative to the popocorn and some other things.

[BBILDING]

I was very, very bad this weekend. Part of it was due to my weird sleeping schedule, but most probably because I was bored. I will not give all the gruesome details, just the stats. OK, stats for 11/7 Friday are: 4,802 cals (241F, 379C, 251P). Including Krispy Kreme donuts, pizza and ice cream..... 11/8 (Saturday) are: 2,569 cals (129F, 180C, 171P). Well, atleast I got my protein in right? Yeah, I really need to change my attitude. I think you are right egoatdoor I really need to incorporate small cheats during the week so I don't go overboard on the weekends. Friday was pretty bad. That was about double the cals needed for my body and I didn't even workout that day!!! Ok, here's my corrective plan: Instead of cheating on the weekends, I will cheat on Thursday night, which is when all my friends get together to watch Survivor and there is usually lots of bad cheat food there which I don't eat any or eat a little bit. Also, I will allow myself to have ONE thing daily that I consider "cheat" foods. IE, a tsp. of butter or extra bread or carbs. I have a tendency to do ok with social eating. I have learned to control that. So, I do pretty ok when there are other people around. Basically because I don't want to look like a pig in front of other people.:);). Also, the shredded wheat instead of popcorn is a great idea!! I actually used to eat a lot of shredded wheat squares toasted in the toaster oven. They are good, but I forgot about them. I am throwing the popcorn out:) lol
Also, I have noticed that I have a tendency to be TOO good on the week days. IE: not always getting enough carbs or protein in that particular day. What will help is getting my stats somewhat early in the day so I can finish up the day with the correct nutrients. Also, this week I bought some really lean beef and broiled it. I think that if you broil it the fat cooks down somewhat, but on FitDay (which is where I get my stats) they have a higher listing for the fat grams in lean beef than I think is actually there. So, I will list my nutrients so far today:
Sunday 11/9 slept 8:00 a.m. - 7:00 p.m.

7:00 p.m. 6 oz. (raw pre-cooking) lean ground beef, 1C cabbage, 2 pcs ww bread, t flax

9:00 p.m. 6 oz. (raw pre-cooking) LGB, 2C veggies

1:00 a.m. Protein bar(20P, 8F, 0C)

coffee w/ flavored mix (6g sugar)

3:00 a.m. 6 oz. LGB, 1 apple, 1 sl. ww bread

5:00 a.m 1.5 sc whey powder (35P, 2F, 6C)

1531 cals (65F, 82C, 137P)

I definitely need more protein today. As I said above the fat cals are probably a little high. A lot of the fat in the lean beef cooked down, so I'm not really sure how to measure that..... Carbs are definitely too few...... I will try to eat some more soon. It's about 5:40 a.m. here right now. Also, I am pretty mad at myself that I missed my workout this weekend (tris and bis). I really need to workout a sleep schedule for the weekend. I slept about 24 hrs. total from Friday AM to Sun. PM....... I guess I was tired. Or lethargic from all my calories.....

[egoatdoor]

Originally posted by BBILDING
OK, stats for 11/7 Friday are: 4,802 cals (241F, 379C, 251P). Including Krispy Kreme donuts, pizza and ice cream.....

Also, I have noticed that I have a tendency to be TOO good on the week days. IE: not always getting enough carbs or protein in that particular day. What will help is getting my stats somewhat early in the day so I can finish up the day with the correct nutrients. Also, this week I bought some really lean beef and broiled it. I think that if you broil it the fat cooks down somewhat,




Augghhh!! When you are bad, you are bad!!!Krispy Kreme, pizza and ice cream in one day! LOL...we're all jealous.

On the beef, yes broiling is much better than frying and on a par with baking. I do find that it is not too tasty. If it gets too boring, an alternative is grilling the beef on an indoor electric grill like one of the George you know who grills. The one I have is a different brand and it has a drip tray where all the fat runs off into. The burgers taste great because they are grilled, yet there is almost no fat.

[BBILDING]

Originally posted by egoatdoor
Augghhh!! When you are bad, you are bad!!!Krispy Kreme, pizza and ice cream in one day! LOL...we're all jealous.

On the beef, yes broiling is much better than frying and on a par with baking. I do find that it is not too tasty. If it gets too boring, an alternative is grilling the beef on an indoor electric grill like one of the George you know who grills. The one I have is a different brand and it has a drip tray where all the fat runs off into. The burgers taste great because they are grilled, yet there is almost no fat.

Yeah and I was really bad this weekend:) When I'm good I'm really good though:) To continue with the 10th...
7:30 a.m. 3 whites +1 whole egg, 4 oz. gr. beef, 1C spinach & mixed veggies

11:00 a.m. 3 slices turkey

3:00 p.m. 1 sc. whey protein, 1t heavy cream.

TOTALS (2388 cals, 239P, 108C, 73F)
Yikes the fat total looks huge. I am not adding fat to anything besides flax oil and I do eat extra lean ground beef. Not sure why it would be so high....

Onto the 10th
11:00 p.m. 2 slices ww toast, 1.5 sc whey protein, 1C ff yogurt w/strawberries

2:00 a.m. 8 oz. LGB, 1C brown rice, t. flax

3:00 a.m 15 saltine crackers

3:30 1 oz. doritos

5:30 a.m. 4 oz. LBG, 1/2C brown rice

7:30 a.m 2 pcs ww toast, 4 oz. LGB, 1.2C brown rice, 1/4C cheese, 1/2 t butter, 5 croutons
TOTALS: 2,077 CALS, 133P, 170C, 67F
YIKES the fat total was pretty high, definitely not enough protein. I should have added another shake on there. I subtract a few G of fat from the FitDay stats b/c they have a tendency to make the fat content way higher than it says on the label:( Bad, Bad. I have written them an email about it. There is something about broiled meat that makes it taste funny. I am not sure if it's because it lacks the fat taste or what but it kind of has a metallic taste that I can't get rid of. It also doesn't help that I prepare everything in advance and then microwave it, the microwave tends to take the taste out of things. Talked to my trainer today and he was very positive!! I am going to continue on the same diet, trying not to eat carbs before bed is the only real change. Next week I am going to try to eat more fruit. I eat a lot of bread and rice. Fruit is also easier to prepare. ...

[egoatdoor]

Originally posted by BBILDING
To continue with the 10th...
7:30 a.m. 3 whites +1 whole egg, 4 oz. gr. beef, 1C spinach & mixed veggies

11:00 a.m. 3 slices turkey

3:00 p.m. 1 sc. whey protein, 1t heavy cream.

TOTALS (2388 cals, 239P, 108C, 73F)
Yikes the fat total looks huge. I am not adding fat to anything besides flax oil and I do eat extra lean ground beef. Not sure why it would be so high....

Onto the 10th
11:00 p.m. 2 slices ww toast, 1.5 sc whey protein, 1C ff yogurt w/strawberries

2:00 a.m. 8 oz. LGB, 1C brown rice, t. flax

3:00 a.m 15 saltine crackers

3:30 1 oz. doritos

5:30 a.m. 4 oz. LBG, 1/2C brown rice

7:30 a.m 2 pcs ww toast, 4 oz. LGB, 1.2C brown rice, 1/4C cheese, 1/2 t butter, 5 croutons
TOTALS: 2,077 CALS, 133P, 170C, 67F
YIKES the fat total was pretty high, definitely not enough protein.
There is something about broiled meat that makes it taste funny. I am not sure if it's because it lacks the fat taste or what but it kind of has a metallic taste that I can't get rid of. It also doesn't help that I prepare everything in advance and then microwave it, the microwave tends to take the taste out of things. Talked to my trainer today and he was very positive!! I am going to continue on the same diet, trying not to eat carbs before bed is the only real change. Next week I am going to try to eat more fruit. I eat a lot of bread and rice. Fruit is also easier to prepare. ...

Your fat content is way too high..30-35% ratio. Heavy cream, cheese ,butter, croutons, doritos, crackers.... combined with the red meat and flax oil. I'm not saying get fanatical and go all the way in the other direction, but I think you need to make some adjustments and get this down to 20% if possible, 25% if you need some wiggle room. If you are eating lean red meat, it does have a higher fat content that chicken, etc., so you need to cut back or make substitutes in other areasif it is causing your ratio to get that high. Cut back on the flax, cheese, etc. No comment on the Doritos...LOL...do you like Fig Newtons? They are a tasty, lower fat alternative to crackers. Only 1 gram of fat per cookie ( they have a no fat version, but its yucky) and a good fiber source.

I recently had to make similar adjustments in my diet because I was eating a lot of red meat for several weeks and noticed that the 22%-25% fat % was starting to affect my physique. I adjusted by mixing in some fish instead of meat, cutting back severely on some cheat foods and going to one tablespoon of flax every other day compared to 1-2 tablespoons daily before. I noticed a very positive physique change in just 3 or 4 days.

[BBILDING]

Originally posted by egoatdoor
Your fat content is way too high..30-35% ratio. Heavy cream, cheese ,butter, croutons, doritos, crackers.... combined with the red meat and flax oil. I'm not saying get fanatical and go all the way in the other direction, but I think you need to make some adjustments and get this down to 20% if possible, 25% if you need some wiggle room. If you are eating lean red meat, it does have a higher fat content that chicken, etc., so you need to cut back or make substitutes in other areasif it is causing your ratio to get that high. Cut back on the flax, cheese, etc. No comment on the Doritos...LOL...do you like Fig Newtons? They are a tasty, lower fat alternative to crackers. Only 1 gram of fat per cookie ( they have a no fat version, but its yucky) and a good fiber source.

I recently had to make similar adjustments in my diet because I was eating a lot of red meat for several weeks and noticed that the 22%-25% fat % was starting to affect my physique. I adjusted by mixing in some fish instead of meat, cutting back severely on some cheat foods and going to one tablespoon of flax every other day compared to 1-2 tablespoons daily before. I noticed a very positive physique change in just 3 or 4 days.

Fig Newtons, I try to stay away from sugar mostly, although I do like the mixed fruit kind. It has a really bad addictive effect on me. I do need to cut down on the red meat. This week I was kind of broke and it was on sale, so.... As for flax oil, I have to have 3 tsp. daily per my trainer. It helps with joints and also with muscle recovery. Ideally I would like to eat one serving of lean beef daily, along with some fish or chicken and one serving of eggs, 2 meals a day w/shakes. My trainer suggested 15g or less/meal which would be about 65-70/day. Wow, I didn't realize it worked out to be so high, but I guess w/ the flax oil it would have to be.
Ok onto the 11th
7:30 p.m. 1C whole grain pancake mix, 1 egg, 1.5 sc. whey protein
Pro stack
LEG WORKOUT
Leg ext 45#25x3, 63# 16x3 (8failure reps)
LEG PRESS 200# 12, 10, 8, 6 (90#) 4, 3, 2, 3, 4, 6, 8 , 10 (1 8 sec hold each set) REPEAT 3X W/90#, 50#
50# 10r
Repeat leg ext
9:30 p.m. 1/2C yogurt, 3 strawberries, 1.5 sc. whey protein (yummy yogurt shake:), 2 med. potatoes
2,000VitC, Vitb complex, 800VitE

2:30 a.m. 8 oz. salmon, 1C brown rice, 1C spinach

6:30 a.m. 1 slice ww bread, 6 oz. LGB

8:30 a.m. 1.5 sc. whey protein, 4t fiber (I mix my orange sugar free fiber w/ vanilla shake mmmmm it's good, tastes like a creamsicle:)
TOTALS: 2572 cals (218P, 53F, 225C: that's grams BTW)
Not too bad today. I would have eaten less carbs, maybe 1/2C brown rice instead of a full cup. But, all in all a very good day and the fat was much less!! Probably due to not eating as much beef!!:):)LOL

[egoatdoor]

Originally posted by BBILDING
I do need to cut down on the red meat. This week I was kind of broke and it was on sale, so....

As for flax oil, I have to have 3 tsp. daily per my trainer. It helps with joints and also with muscle recovery. Ideally I would like to eat one serving of lean beef daily, along with some fish or chicken and one serving of eggs, 2 meals a day w/shakes. My trainer suggested 15g or less/meal which would be about 65-70/day. Wow, I didn't realize it worked out to be so high, but I guess w/ the flax oil it would have to be.

TOTALS: 2572 cals (218P, 53F, 225C: that's grams BTW)
Not too bad today. I would have eaten less carbs, maybe 1/2C brown rice instead of a full cup. But, all in all a very good day and the fat was much less!! Probably due to not eating as much beef!!:):)LOL

OK. Looks like the 30% was a temporary thing. Hey, I wouldn't pass up a sale on meat either, especially with price of chicken nowadays. Use the mirror as a guide...if you see some changes you don't like, then maybe its time then to tweak the diet.

Today was much better..fat was at 21%.