first time journal

[trip93536]

This journal is long over due.

Background.

I am 21, 510, 188 pounds as of 6:00 pm tonight, and I would guess around 20% body fat. I am a student at Cal Poly Pomona but I am currently working in Bishop CA for the Forest Service as a cartographic technician until the end of December. This is the first time I have been in an office situation. I didn't realize how hard it is to work in an office and keep healthy.

My decision to start really paying attention to my health started a week ago Sunday. I weighed 190 pounds, fifteen pounds heavier than I weighed when I moved to Bishop and 20 pounds heavier than I weighed when the spring quarter ended.

The reason I am starting this is because I started a work out/meal journal today and I want feed back on my diet and work out routines. Being in a new city, and only for a few months, its hard to find the motivation you have with your workout friends at the home town gym.\

my goal is to have the clich? "beach body" by summer. So that means drop the fat and slowly build some muscle.

What I will be posting:

Every evening I will be posting my exact diet and the times I ate.

Monday through Friday I will be posting what I did for cardio and/or lifting that day.

Then every Sunday i will be posting an updated picture and my current weight.

[trip93536]

Meal 1, 7:00 am:
2 eggs
2 egg whites
2 slices of chicken breast lunch meat
1 banana
1 table spoon of salsa

meal 2, 10:15 am:
2 scoops of protein powder. I really dislike this protein, it tastes horrible. Anyone know of a good tasting shake?

Meal 3, 1:00 pm:
6 oz baked chicken breast
I cup green beans
30g almonds

Meal 4, 4:00 pm
2 scoops of protein powder

Meal 5, 630
6 oz baked chicken breast
1 cup green beans
I banana

Supplements:
pre workout I drink two scoops of white flood and 5g of creatine
During the work out I drink Xtend

Work out

Dumbbell bench
55x10
60x8
65x6

triceps pushdown (multi pulley)
10x80
10x90
8x100

fly machine
6x140
6x140
6x140

scull crushers
20+bar x10
40+bar x84
30+bar x8

incline smith bench
70+bar x10
90+bar x7
90+bar x6

cable reverse grip until failure then instantly switching to normal push down until failure.
90lbs
80lbs
70lbs

[thjones3]

Originally Posted by trip93536

meal 2, 10:15 am:
2 scoops of protein powder. I really dislike this protein, it tastes horrible. Anyone know of a good tasting shake?

I use ON gold standard whey (strawberry or vanilla at the moment) and make it with 6oz 1% milk and a little fruit (strawberries or banana). Good stuff.

What protein powder are you using now and how do you make your shake?

[trip93536]

Originally Posted by thjones3

I use ON gold standard whey (strawberry or vanilla at the moment) and make it with 6oz 1% milk and a little fruit (strawberries or banana). Good stuff.

What protein powder are you using now and how do you make your shake?

I use "precision whey, double chocolate," i got it on sale at vitamin world for super cheap. But it tastes like crap. I have been trying to take it at work so all i can really do is water+protein+shaker bottle. Do you think your protein would go good with water or should i just keep a gallon of milk at my work?

[thjones3]

Originally Posted by trip93536

I use "precision whey, double chocolate," i got it on sale at vitamin world for super cheap. But it tastes like crap. I have been trying to take it at work so all i can really do is water+protein+shaker bottle. Do you think your protein would go good with water or should i just keep a gallon of milk at my work?

That's probably the reason it was on sale...lol! I would say in general, almost any shake is better with milk. I'll fix mine tonight with water and let you know how it turns out.

[trip93536]

Meal one 7:30

2 eggs
2 egg whites
2 slices of chicken lunch meat
1 table spoon salsa

meal two 10:45
1 slice of whole wheat extra fiber bread
6 slices chicken lunch meat
1 table spoon mustard

meal three 2:00
1 slice of whole wheat extra fiber bread
6 slices chicken lunch meat
1 table spoon mustard

meal four 4:00
2 scoops whey protein
1 banana
1 table spoon peanut butter
1 1 /2 cups fat free milk
(way better this way )

meal 5 6:45
6 oz baked chicken breast
I cup green beans
30g almonds

Supplements:
pre workout I drink two scoops of white flood and 5g of creatine
During the work out I drink Xtend

Work out 5:30-6:15

smith upright rows
50+smith bar x8
50+smith bar x8
50+smith bar x8

smith shrugs
150x 10
170x 10
190x 8

ab-coaster x 3min

dumbbell shoulder press
40 each arm x8
40 each arm x7
40 each arm x7

dumbbell shrugs
80 each arm x12
90 each arm x10
90 each arm x10

dumbbell sitting front shoulder
17.5 each arm x 8
17.5 each arm x 8
17.5 each arm x 8

[thjones3]

I tried the ON (natural strawberry flavor) with water last night. It was OK, just a little bland. 10X better with milk. Looks like you figured that out yesterday

[Killer queen]

Originally Posted by thjones3

I tried the ON (natural strawberry flavor) with water last night. It was OK, just a little bland. 10X better with milk. Looks like you figured that out yesterday

Try Dymatize Elite 12 ($20-25) or Gourmet($30-35), kind of a pain to mix, but I love the taste. I stick to chocolate/vanilla.

[thjones3]

Originally Posted by Killer queen

Try Dymatize Elite 12 ($20-25) or Gourmet($30-35), kind of a pain to mix, but I love the taste. I stick to chocolate/vanilla.

I'll have to try this. I mix mine in a blender, so no prob there. Not a bad price either. 2lb of ON gold standard whey is $23. The Gourmet on bb is $33 for 5lb.