Xtrime's Journal

[XtrimeX]

Well I have been cutting since jan 20. I have went from 190 to 175 and really want to get to 160-165 befour late april-early may. I am also trying to tone up. So Im going to start posting here to help with motivation. I will post my Diet and my workouts. please give me feedback when ever u think I need it. Oh yea the only meat I eat is chicken and tuna but I live in a dorm so its hard to make chicken here.

Thanks alot XtrimeX

Today cheat day

6:45 at hit the gym
stretch
10min walk for warm up.
ez bar machine curl 100lbs 8reps 4 sets
Reverse Grip Tricep Pushdown 90lbs 8reps 4 sets
Tricep pushdown 80lbs 8 reps 4 sets
machine curl 90lbs 8reps 3 sets
Knee / Hip Raise On Parallel Bars 100
10min. walk at 3.7MPH
10mins on stair steper

8:30am peaches and cream oatmeal.. Cals284 Fat5 Carb54 Prot 6

11am 9reduced fat crackers.. cals 120 fat4 carb21 prot 2
Chicken @ mushroom rice.. cals 246 fat 2 carbs 50 prot 7

1pm 3spoons or PB reduced fat---cal 190 fat12 carbs15 prot 8

6pm salid cals 130 fat 4 carbs 20 prot 6
.25 cup fat free cottage cheese
Diet sprite

maby a small snack later tonight

[Teriliel]

Welcome to the boards, XtrimeX!

[TrishB]

I know it must be hard for meals living in a dorm...but some changes I would suggest already.

1. Peaches and cream oatmeal. Sounds like instant. That is pretty much no good for you. Alot of sugars and all the good oat fiber has been taken out.
Get the real stuff. And some protein to the meal.

2. Reduced fat crackers. This is not a meal. Add some peanut butter or cheese to them and it would make a better choice. And make sure the crackers are the whole grain type. LowFat Triscuts are a good choice.

3. I am not sure what mushroom rice is, but I am assuming it is just mushrooms mixed with rice. Make sure the rice is brown rice....not white. And not instant.

Did you eat anything before doing weight training this morning? What about post workout?
You need to fuel the muscles to build them.

You have come a long way in the past couple of months. Your weight loss is impressive. Keep up the great work! :)

[XtrimeX]

I just ran out of prot. powder and am waiting on my new shipment. I also do not eat befour my morning workout I try sometimes but eating as soon as I wake up usally makes me sick.

Thanks for you input.

[XtrimeX]

Friday March 5

food today
1.5 cup of wheat grams...Cals180 Fat2 Carb38 Prot2
1 cup fat free milk.... Cals90 Fat9 Carb13 Prot9
more carrots american lettice ..cals12Fat0 Carb3 Prot1

Fat free cottage cheese Cals40 carbs3 Fat0 3Prot 7
Herb seasoned crutons cals180 carbs6 fat3 prot0
Kraft light and done ranch 12 tbs cals420 fat27 carbs42 prot0

Kraft american and chedder 200 cals 18fat 4carbs 10prot
RF chunky PB 380cals 24fat 30carbs 16prot

Totals 1712 77 194 55

also for excerise I boulderd hard for 3hours.

XX

[XtrimeX]

Today I made my off day of excerise because the gym is closed yesterday, today and tommaorw for some reasion. Right now Im stuck at 175 pounds so this week Im going to change up my routine and drop another 200cals a day off my meals. Right now I eat between 1700-1800 cals a day, Im going to drop to 1500 and hope that helps.

My new excerise routine all though I not sure totually how its going to work yet, I finish making it tommaorw here is the out line.

Monday - arms-45mins treadmill
Tuesday- 60-75mins of cardio- 30treadmill- 15 hill climber- 20+bike
Wed. Legs/abs- 25mins treadmill
Thursday- 30mins treadmill -20mins hill climber- 15mins bike
Friday- Shoulders/chest/arms- 45mins treadmill
Sat- As much cardio as I can do
sunday-off

I also boulder or rock climb 4-5times a week





Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Fat free Milk serving 270 0 39 27
honey grams serving 360 3 75 3
amanial cookies serving 110 1 24 2
more carrots american lettice literfl ozcuppintquartgallontablespoonteaspoon 6 0 2 1
Herb seasoned crutons serving 90 3 12 0
Kraft american and chedder serving 100 9 2 5
Kraft light and done ranch literfl ozcuppintquartgallontablespoonteaspoon 210 13 21 0
RF chunky PB serving 570 36 45 24
Apple, raw cup, NFScup, quartered or choppedcup, slicedoz, with skin, yieldscrabapplelarge (3-1/4" dia) (approx 2 per lb)medium (2-3/4" dia) (approx 3 per lb)ringslicesmall (2-1/2" dia) (approx 4 per lb)thin sliceQuantity not specified 74 0 19 0
Totals 1790 65 239 62


Give me input

[imperfectly_lou]

Did you know that it is really important to eat before weight training? You can do limited amounts of cardio on an empty stomach, but to build muscle, your muscles need readily available glycogen, so I really would recommend you eat before your morning weights. It doesn't have to be a big meal, a piece of toast, a banana etc will suffice.

[XtrimeX]

net was down yesterday so I did not get to update the journal.
Today the gym was still closed till noon. So I did not get to go to the gym this mornig. So today for excerise I boulderd super hard for about 3 hours.

Heres my food

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Peaches and cream oatmeal serving 280 5 54 6
amanial cookies serving 220 1 48 4
Kraft light and done ranch literfl ozcuppintquartgallontablespoonteaspoon 140 9 14 0
Banana, apple, raw fruitQuantity not specified 67 0 17 1
Herb seasoned crutons serving 90 3 12 0
Kraft american and chedder serving 100 9 2 5
Fat free cottage cheese literfl ozcuppintquartgallontablespoonteaspoon 80 0 5 14
chicken and msuhroom rice serving 246 2 50 7
Black cherry light yogurt serving 120 0 21 8
Totals 1343 29 223 45

[XtrimeX]

Today for excerise I did 45 mins advanced taebo and boulderd super hard long problem for about 3 hours.

Todays food.

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Blueberry oatmeal serving 140 3 26 3
Banana, apple, raw fruitQuantity not specified 67 0 17 1
Top Ramen Chicken serving 190 7 26 5
RF classic crackers serving 120 4 21 2
Apple, raw cup, NFScup, quartered or choppedcup, slicedoz, with skin, yieldscrabapplelarge (3-1/4" dia) (approx 2 per lb)medium (2-3/4" dia) (approx 3 per lb)ringslicesmall (2-1/2" dia) (approx 4 per lb)thin sliceQuantity not specified 74 0 19 0
Black cherry light yogurt serving 120 0 21 8
amanial cookies serving 110 1 24 2
Totals 821 14 154 21

[XtrimeX]

Today Back and cheat
45mins hill climber

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Fat free cottage cheese literfl ozcuppintquartgallontablespoonteaspoon 80 0 5 14
Black cherry light yogurt serving 120 0 21 8
Herb seasoned crutons serving 150 5 20 0
Kraft light and done ranch literfl ozcuppintquartgallontablespoonteaspoon 280 18 28 0
Apple, raw cup, NFScup, quartered or choppedcup, slicedoz, with skin, yieldscrabapplelarge (3-1/4" dia) (approx 2 per lb)medium (2-3/4" dia) (approx 3 per lb)ringslicesmall (2-1/2" dia) (approx 4 per lb)thin sliceQuantity not specified 74 0 19 0
Banana, apple, raw fruitQuantity not specified 67 0 17 1
Blueberry oatmeal serving 140 3 26 3
more carrots american lettice literfl ozcuppintquartgallontablespoonteaspoon 12 0 3 1
Kraft american and chedder serving 100 9 2 5
RF classic crackers serving 240 7 42 4
chicken and msuhroom rice serving 246 2 50 7
amanial cookies serving 110 1 24 2
Totals 1619 45 257 45

[XtrimeX]

I have been sick since friday so Im not going to keep track of anythink till Im better.

XX

[imperfectly_lou]

I hope you are feeling better soon!

[XtrimeX]

Woke up today feeling some better and as the day went on I felt better, just in time im leaving tommarow for spring break were I should burn between 2000 and 4000 cals a day. Ill start updating as soon as I get back. "next sunday"

XtrimeX

[sharkalissa]

Originally posted by XtrimeX
Herb seasoned crutons serving 150 5 20 0
Kraft light and done ranch
Blueberry oatmeal serving 140 3 26 3
RF classic crackers serving 240 7 42 4
chicken and msuhroom rice serving 246 2 50 7
amanial cookies serving 110 1 24 2
Top Ramen Chicken serving 190 7 26 5
RF chunky PB 380cals 24fat 30carbs 16prot
honey grams serving 360 3 75 3


Rather than reducing your calories, you should consider dropping some of these things that you eat. Crackers, croutons, cookies, instant oatmeal, ramen noodles, graham crackers ...and replacing them with more nutritious items. More fruit & veggies, whole wheat grains, lean proteins, etc. If you are in a dorm, cans of tuna are really easy! Doesn't your cafeteria have some nutritious items?

If you eat better, you will find that you can eat even more food. Your serving of crackers could be replaced by:

2 oz tuna, 1/2 grapefruit, 3 oz carrotts, and 1 oz. RF cheese. All this for the same amount of calories as in that one serving! And you will be much more satisfied

You can still eat these things, but try not to make it an everyday thing. Even replace the crackers with whole wheat ones. Also, you should look into natural peanut butter. It doesn't have sugar or hydrogenated oils. If you still want the other stuff, don't get the reduced fat. It has even more sugar in it, and less of the good fats. You do need fats!

What you eat is a huge part of it :)

[XtrimeX]

Got home from spring break sunday, had finals all week. Ill start journaling again tommarow.

XX