Getting Lean And Having Fun

[dougbraveheart]

Workout Journal for Doug.

Hey...everyone out there...I'm trying to get lean!!!!
Here's my day of working out and eating:

1 meal - Bowl of Kashi GoLean cereal.

5:30am workout.
Chest, bi's and tri's.
I felt really good and getting stronger. I stay between 8 and 10 sets per body part and 8-15 reps.

2 meal - 6 egg whites.

Snack - Starbucks Venti Sugarfree Vanilla Latte in soy milk. My weakness.

3 meal - Chicken breast.

Snack - protein bar (20 grams of protein)

Cup of green tea.

4 meal - 2 tbsp of Natural peanut butter on one slice of pumpernickel bread.

1 hr. spin class at the gym...it was with moderate intensity.

5 meal - protein shake.

snack - 1/2 orange.

According to Nutridiary where I log my food intake, I had:
1354 calories
41% protein
33% carbs
26% fat.

I know this is to low...I can feel it in my body.

[lukamar]

You may want to consider asking one of the mods to move this thread into the journal section if you plan of keeping one every day. Otherwise it will just turn into another thread about this and that if it's visible every day in the general section.

[hapkido]

I agree with you , lean is your best bet for health/ Do you plan on a all year program?
I have gone from 200 to 175 and I will hit 165 and hold for a while.
I thought I would lose alot of strengh but not so much as I thought.

[Hibiscus09]

Hi Doug! :)

Welcome to the Over 35 section. If you send a private message to Chi_town or fitnessman, I'm sure they'd be happy to move this thread to the Over 35 Journal Section.

You're right about the calories being low. :) You should make your meals actual meals also. For example, the 6 egg whites meal could also use some carbohydrates and healthy fats and that would make it a meal. All meals should include a lean protein, a source of good fat and some healthy carbohydrates.

The only meal where you don't need the fats is immediately post workout and that's also a time where you should ingest some higher glycemic carbs. It would be best to use a whey shake then as opposed to whole food.

It's also a good idea to switch to fibrous veggie carbohydrates (as opposed to starchy carbs) for your very last meal (along with a lean protein and healthy fat).

Oh, and you might want to nix the protein bar. They're not very good for you if you're wanting to get leaner. Plus, although fruit is good for you, it's best not to consume it later in the day and most especially right before bed (too much sugar).

Anyhoo, I'm sure everyone would love to give you advice and cheer you on along your journal to leanland over in the journaling section.

Good luck to you!

[Bob45]

How long have you been eating like this? Looks like you are getting great advice already in here. Got any stats for us? Height, weight, BF%, how much lost so far?

[dougbraveheart]

I plan on a lifetime program. I have gone from 240 to 220. And my goal is to stop at 190 or 185.

thanks

[redweston]

I would love to lean out but that intake would starve me. I don't think I could keep up with the workout let alone the spinning on that! Need to increase you calories, what you are eating is the right stuff just more of it. How do you feel on this?

[dougbraveheart]

I would love to lean out but that intake would starve me. I don't think I could keep up with the workout let alone the spinning on that! Need to increase you calories, what you are eating is the right stuff just more of it. How do you feel on this?



Cool...I love that quote!!! Great stuff!!!

[dougbraveheart]

How long have you been eating like this? Looks like you are getting great advice already in here. Got any stats for us? Height, weight, BF%, how much lost so far?

I'm 6'0 and weigh right now 220. I started at 240 six weeks ago. I love it. As far as BF%, I don't know. I'm going to post some progress pics at the end of the month.

thanks

[dougbraveheart]

Hi Doug! :)

Welcome to the Over 35 section. If you send a private message to Chi_town or fitnessman, I'm sure they'd be happy to move this thread to the Over 35 Journal Section.

You're right about the calories being low. :) You should make your meals actual meals also. For example, the 6 egg whites meal could also use some carbohydrates and healthy fats and that would make it a meal. All meals should include a lean protein, a source of good fat and some healthy carbohydrates.

The only meal where you don't need the fats is immediately post workout and that's also a time where you should ingest some higher glycemic carbs. It would be best to use a whey shake then as opposed to whole food.

It's also a good idea to switch to fibrous veggie carbohydrates (as opposed to starchy carbs) for your very last meal (along with a lean protein and healthy fat).

Oh, and you might want to nix the protein bar. They're not very good for you if you're wanting to get leaner. Plus, although fruit is good for you, it's best not to consume it later in the day and most especially right before bed (too much sugar).

Anyhoo, I'm sure everyone would love to give you advice and cheer you on along your journal to leanland over in the journaling section.

Good luck to you!



Thanks a million!!!!

[dougbraveheart]

Okay...here we go for today.

Banana at 5:00 am.

Spin class at 5:30 - 6:30 am

Lift weights at 7:30 am
Took Super Charge by Labrada before lifting. WOW...that stuff is good!!!!!
Back, shoulders and legs.
Shoulder was a little sore today.
I kept the reps at 8-15.


Meal 1 - Protein shake.

Snack - protein bar.

Meal 2 - Lean Body Hi-Protein Meal Replacement Shake

Snack - 2 tbsp of natural peanut butter on 2 slices of pumpernickel bread.

Meal 3 - Chicken breast with 2 cups of broccoli.

Snack - Protein shake.

Today approx. 1600 calories.
Feel good today.

[mom24boys]

Welcome to the board

[dougbraveheart]

Thanks a lot. I really enjoy all of this. I guess you could say, "I'm having fun!"

[Emma-Leigh]

**waves**

Hello - Seems I have found you! :D

Hmm... me thinks you need some dietary help my friend.... I shall be back later ok? :)

[Bob45]

So you've been under 1600 calories and working out hard for 6 weeks? How has the strength been? Going up? You've been losing a little over 3 pounds a week. Is mainly the waist shrinking or everything? I like asking questions.

[StlBarbie]

DOUG!!!!!!:)
Welcome to the Over 35 Journaling Arena!!!
I am SO GLAD you started a thread here!!!!!:)

NOW EAT BIG BOY!!!!:D:D:D

Have a great weekend Doug!!:)

[dougbraveheart]

Hello everyone...
Here's my day.....

Meal 1 - 6 egg whites, 2 tbsp of natural peanut butter, 1 banana, 2 slices of pumpernickel bread.

Meal 2 - chicken breast w/can of green beans (no salt added)

20 mile bike ride outside.

Meal 3 - chicken breast on 2 slices of pumpernickel bread.

Meal 4 - chicken breast and 2 sticks of celery.

Meal 5 - went to a party and ate about 3 chicken breast (i think) cup of sweet potato dish, and a salad.

I think I had approx 2500 calories today.
363 grams of protein
130 grams of carbs
53 grams of fat.

Okay....tell me what to do????? Give me some advice....the holidays are coming and it's crazy.

thanks,
doug

[dougbraveheart]

Hello everyone....

Here's my day!

1/2 banana at 5:00 am

Spin class from 5:30 to 6:30

Protein Shake afterwards.

Workout at 8:00 am
Chest, tri's and bi's.

Meal 1 - protein shake w/banana.

Meal 2 - chicken breast.

Meal 3 - Chicken breast w/4 sticks of celery and 2 tbsp. of natural peanut butter.

Meal 4 - Chicken breast w/peanut butter.

Meal 5 - turkey and a little salad.

Snack - protein shake before bed.

That's it!!!

[Original Poster]

I think I had approx 2500 calories today.
363 grams of protein
130 grams of carbs
53 grams of fat.



Nice going Doug !

[SR800]

Very clean and much better balance, don't forget to mix things up to keep the food interesting.

[empresscat]

I think I had approx 2500 calories today.
363 grams of protein
130 grams of carbs
53 grams of fat.

Okay....tell me what to do????? Give me some advice....the holidays are coming and it's crazy.

thanks,
doug

That was actually a very good day. Only thing I's day is taht you could increase the amount of veggies a little. They have very few calories, and can help fill you up - plus lots of essential nutrients.

As long as you are exercising, this is probably closer to where your caloric intake should be. I'm a female, 230lbs (most females have a lower caloric need than most males), and lose weight on 1800-2100 cals/day. Fewer than that, my energy lags, and I get cravings. I'd guess you'd do well around 2200-2400

Bringing it up to this level might cause some yoyo-ing at first, but you'll have more energy... and the weight loss might slow down, but it's more likely to remain steady a longer time.

[dougbraveheart]

Very clean and much better balance, don't forget to mix things up to keep the food interesting.

Thanks a whole bunch. I'm trying.

[Hank1962]

Great weight loss in such a short time. Hope you don't starve yourself out of action.

[dougbraveheart]

Okay...everyone....here's my day. Ooops...I cheated...you'll see.

1/2 banana - 5 am

Spin class for an hour.
Back and shoulders afterwards...I felt tired.

Protein shake - 7 am

Chicken breast - 11 am

Lean Body Shake - 2 am

Chicken breast and can of green beans, 2 tbsp of natural peanut butter - 5 pm

Barbecue chicken nuggets from Applebee's. I had about 7 of them. Ooops...here's where I cheated. Sorry.

Protein shake - 10 pm

Okay...How did I do today???????????????????

[Hank1962]

Doug,
Still seems like very little food. Are you losing muscle mass on this diet? I would add some eggs for breakfast.

[Original Poster]

Doug,
Still seems like very little food. Are you losing muscle mass on this diet? I would add some eggs for breakfast.

Very good suggestion.
Even 4-5 egg whites and 1 whole egg.

[dougbraveheart]

Hello everyone....

Okay...here's my day.

2 tbsp of natural peanut butter - 5am

Spin class for an hour w/abs at the end...that' hurts.

Protein shake after spin class.

6 egg whites and 1/4 cup of oatmeal - 8am

chicken breast w/salad - 11am

chicken breast - 3 pm

chicken breast with 1/2 cup of brown rice - 5pm

protein shake before bed - 9pm

Okay...any better?

[SR800]

Well I would only suggest that you do not go so long without food between the 11 to 3 and 5 to 9 time periods