ChemAg07 Log

**ChemAg07** · 07-31-2009, 06:55 AM

Just seeing if this will post or needs to be "approved" since my last thread has been in limbo almost a week.

At least 6wks: goal is fatloss while retaining lean mass, ideally some growth and strength-gains.

5'10, 195 lb, bf%~20
goal: 190 lb at least. 185-180 would be ideal. bf%~12

Hopefully I'll get to see all the 'stupid' I'm doing and fix it quickly.

**ChemAg07** · 07-31-2009, 06:56 AM

Missing day to recover when other article gets "approved"

**ChemAg07** · 07-31-2009, 06:57 AM

TUESDAY
PM Cardio: none
10 minutes in sauna
Bed @ 10p

AM cardio & meals to be posted when other article is "approved".

***NOTE: My left shoulder has been injured several times, and is a little weaker than the right. If I couldn’t do as many as with the R, I went until my form failed.

Arnold Press: 15x35, 12x40, 10x45, 8x45, 12x35
Lever Lateral Raise: 10x50, 8x70, 8x70, 8x50, 10x30
Cable One Arm Rear Delt Row: 15x90, 15x110, 12x130, 12x110
Barbell Wrist Curl: 30x70, 30x90, 30x90, 20x90, 25x70 ----| These were
Barbell Reverse Wrist Curl: 20x50, 20x50, 15x50, 15x50 ---| supersets.
Dumbell Shrug: 12x55, 12x65, 12x70, 10x75, 12x70, 12x65, 12x55
Cable Front Raise (180 rom): 12x20, 12x20, 6x30, 8x20, 10x20
Cable Front Lateral Raise: 12x20, 12x20, 10x20, 10x20, 8x20
Cable Shoulder Internal Rotation: 15x20, 15x30, 12x30, 12x30, 10x30, 12x20
Cable Shoulder External Rotation: 15x20, 12x20, 12x20, 10x20, 10x20
Barbell Upright Row: 12x50, 12x60, 12x60, 12x60
Cable Cross Row: 12x20, 12x30, 10x30, 10x30, 12x20
Grip: 30x50, 30x50, 30x100, 20x100, 15x100, 20x50

**ChemAg07** · 07-31-2009, 06:58 AM

WEDNESDAY
Wake 6a, lied in bed listening to radio, ‘meal 1’ @ 7a.
AM Cardio: none (by choice, groin is sore)
PM Cardio: none

meal 1: 2 servings Malt-O-Meal w/ h2o, cup of tea, glass of water
meal 2: 1/2 Shipley’s cinnamon roll w/ walnuts. (I know, fail.)
meal 3: 10 almonds, oven roasted w/ sea salt
meal 4: 1/2 chicken breast plate w/ rice pilaf, side grilled veggies, garlic toast (from Wings N More, no marinade)
meal 5: 10 almonds, oven roasted w/ sea salt
meal 6: 2nd half of ‘meal 4’
**Workout**
meal 7: protein shake, 1/3 cup broccoli, cup of tea.

^^^Looking at this, I need to add a protein shake to my breakfast or lunch. One shake is 24g, one serving of almonds is 24 pcs = 6g, and chicken is what chicken is. Almonds I’ll bump to 12 per ‘meal’. DEFINITELY not enough protein in my diet to be gaining from my workouts.

Tris & Chest:
TKD stretching routine, 15 sec each stretch
Incline Sled: 6x90, 12x180, 12x180, 12x180, 12x90
(Trying to wake legs up out of this funk.)
Bodyweight Dips: 3x10, warm-up
Incline Dumbell Press: 12x50, 12x55, 10x65, 8x70, 6x75, 8x65, 8x55
Cable Crossovers: 12x20, 12x25, 10x25, 12x20, 12x20
Cable Press: 15x50, 15x60, 12x60, 12x60
Skullkrushers: (10x70)x4 ------| Supersets.
Tricep Kickbacks: (10x20)x4---|
Barbell Pullover: (10x50)x4
Tricep Pressdown: 12x50, 6x60, 12x50, 12x50, 10x50
Negative Dips, Bodyweight: 3xfailure
Seated Bench (Neg only): 6x110, 6x90, 4x80 (failure)

10 mins in sauna
Bed @ 9:30, sleep ~11

**ChemAg07** · 07-31-2009, 07:02 AM

THURSDAY
Wake @ 6:30a
AM Cardio: none
PM Cardio: 30 mins sprinting on elliptical, 30 mins pace >170 strides-per-min, gradually increasing incline (1h continuous).

meal 1: protein shake, 1 serving Malt-O-Meal w/ h2o + tsp forest honey, tea
meal 2: 12 almonds, oven roasted w/ sea salt
meal 3: 1 pack Quaker Instant Oatmeal (apples n cinnamon)
meal 4: Seafood soup w/ vegetables (fish & shrimp, carrots, potatoes, peppers) from Los Cucos
meal 5: none, not hungry..
meal 6: 12 almonds, oven roasted w/ sea salt
**Workout**
meal 7: 1 tilapia filet cooked in olive oil, 1 cassein protein shake

No weight training, just cardio.
10 mins in sauna.

bed @ 10p, sleep~11p.

**ChemAg07** · 07-31-2009, 07:06 AM

FRIDAY
Wake @ 6:30a
AM Cardio: 20 mins sprinting on elliptical, gradual incline, 5 mins cool down
PM Cardio: 20 mins sprinting on elliptical, gradual incline, 5 mins cool down

meal 1: 1 jalapeno-&-cheese kolache from Shipley's.
meal 2: Whey protein shake.
meal 3: 12 almonds, oven-roasted w/ sea salt.
meal 4: 10oz ribeye, med-rare, house salad w/ vinegar, steamed carrots & broccolli from Texas Roadhouse.
meal 5: none
meal 6: 2 bananas.
***Workout***
meal 7: 2 whole eggs w/ salt & pepper, Whey protein shake.

Legs & Forearms:
TKD stretch routine, 15s each stretch.
Leg Extensions:15x70, 15x90, 12x110, 12x130, 10x150, 8x170, 10x130, 10x110
Squats: 10x135, (10x155)x3 (I'm aware my squat sucks. I think I don't really know what I'm doing.)
Romanian Deadlift: (10x95)x4
Hamstring Curls: 12x30, (10x50)5
Donkey Calves: (20x200)x5
Forearm Curls: 30x50, 30x70, 30x90, 20x90, 20x90, 25x70
Incline Sled:15x200, 15x200, 12x290, 8x380, 10x290, 10x290, 10x200
Seated Calves: 30x90, 40x90, 25x115, 25x115, 20x115, 20x90, 20x90
Vertical Sled: 12x90, 10x160, 10x160, 10x90
Grips: (to failure with 100 lb, drop to 50 lb to failure)x5

10 mins in sauna
bed @ ??, sleep ~??

**ChemAg07** · 07-31-2009, 07:34 AM

A note about my eating habits:

I'm trying to not drink alcohol; I quit that to help with the weight-loss, but if I cheat, I'll post it. (Wedding next weekend, will inevitably be a drink or two. If I get drunk that will be a major fail.) Regardless, any alcohol consumed will NOT be beer.

Wednesday is always the day people from work go to lunch together. I don't want to be a social outcast, that sucks. I'll eat the healthiest thing possible.

Friday, we take turns bringing in breakfast. The only thing i won't eat is straight-up donuts. Sausage-Kolaches, burritos, &c., I'll log it and where it came from.

So I'm not perfect, but I've seen worse logs.

**ChemAg07** · 08-02-2009, 04:41 PM

SATURDAY
wake @ 6:30a
AM Cardio: none.
PM Cardio: none.

I went to visit my sister in corpus this weekend, 6 h ride on the bike. No lifting, sporadic meals.

meal 1: 2 whole eggs, 1 serving Malt-o-Meal.
meal 2: Beef shishkabob w/ peppers, onions, tomatoes. (6+h after meal 1) Seasoning on beef. Don't know what, but it had alot of salt.
meal 3: 12 buffalo wings. Also alot of sodium.

Workout: none.

Bed @ ~9-10p.

**ChemAg07** · 08-02-2009, 04:45 PM

SUNDAY
wake @ 7:30a
AM Cardio: none.
PM Cardio: none.

And back home today. 12 h total. my ass is sore.

meal 1: 2 eggs, 1/3 cup shredded cheddar & monterrey jack cheese, coffee.
meal 2: 6" Subway Sub, 9-grain honey&oats, roast beef, no cheese, spinach, black olives, bannanna peppers, bell peppers, tomatoes, oil.
meal 3: sushi/chinese buffet. sushi, green beans, mushrooms, pork on the stick. No fried food or noodles.

(About 5 h between each meal.)

Bed @ 11p

**ChemAg07** · 08-03-2009, 06:37 AM

MONDAY 8/3/2009
wake @ 6a, 'meal 1' @ 6:30a.
AM Cardio: none. (Went to get new tires before driving to the wedding this weekend.)
PM Cardio: 30 mins elliptical incline, pace >200 + 5 min cool down.

meal 1: 2 servings Malt-o-Meal w/ h2o, 1 tsp forest honey. coffee w/ sweet-n-low. 320 cals, 10g P, 54g C, 1g F.
meal 2: 12 almonds, oven-baked w/ sea salt. 85 cals, 3g P, 2.5g C, 7.5g F.
meal 3: 12 almonds, oven-baked w/ sea salt. 85 cals, 3g P, 2.5g C, 7.5g F.
meal 4: Casein protein shake w/ h2o. 120 cals, 24g P, 4g C, 1g F.
meal 5: 24 almonds, oven-baked w/ sea salt. 170 cals, 6/5/15.
meal 6: Whey protein shake w/ h2o. 120 cals, 24/3/1.
meal 7: 6" Subway Sub - BlackForest ham, no cheese, spinach, bell peppers, banana peppers, black olives, tomatoes, oil. 340 cals, 18/47/9.5
**Workout**
meal 8: 1 medium apple, Casein protein shake. 100 cals, 0/17/0; 120 cals, 24/4/1.

Calories: 1460
P/C/F: 112/139/43.5g (38.03/47.20/14.77%)

Upper Body:
Incline Dumbell Press: (10x55)x2, 10x60, 8x60, 10x55
Seated Bench: 10x140, 8x140, 6x140, 6x130, 6x130
Lat Pulldown: 10x160, 12x140, 15x130
Lever Lateral Raise: 12x50, (10x70)x3, 4x90, 4x70, 6x50
EZ Curl: 10x70, 10x80, 8x70, 8x70, 6x70, 7x60
Romanian Deadlift: (10x100)x5
Tricep Pressdown: (12x60)x2, 10x60, 10x50, (8x50 w/ dropset 40-to-failure)x2
Dumbell Curl: (10x30)x3

bed @

**ChemAg07** · 08-04-2009, 09:06 AM

bed @ 11p.

TUESDAY
woke @ 6a.
AM Cardio: 45 mins on elliptical w/ incline, stride >200-190, 5 min cool-down.
PM Cardio: 60 mins on elliptical w/o incline, stride >200-190, 5 min cool-down.

snack: 1 plumcot. 80 cals, 1 P/19 C/0 F.
**AM Cardio**
meal 1: 2 whole eggs, 1 cup 2% milk, coffee w/ splenda. 270, 20/12/15.
meal 2: 1 Whey Protein shake w/ h2o. 120, 24/3/1.
meal 3: 12 almonds, oven-baked w/ sea salt. 85, 3/2.5/7.5.
meal 4: 2 cups broccoli cuts cooked in olive oil w/ caraway seeds. 70, 6/12/0. *40 min nap*
meal 5: 12 almonds, oven-baked w/ sea salt. 85, 3/2.5/7.5.
meal 6: 1 packet Quaker instant oatmeal (apples n cinnamon) w/ h2o. 130, 3/27/1.5
meal 7: 1 medium apple. 95, 0/25/0
**PM Cardio**
meal 8: 1 casein protein shake. 120, 24/4/1.

Calories: 1055
P/C/F: 84/87/33.5g (41.07/42.54/16.38%)
Cardio: 1 h 55 mins.

No weight training, cardio only.

10 mins in sauna.
Bed @ 11p

**ChemAg07** · 08-05-2009, 06:57 AM

WEDNESDAY
woke @ 7a
AM Cardio: none.
PM Cardio: 2x20 mins elliptical w/ incline pace >180, 2x5 min cool-down. (Pre- and Post-Workout)

meal 1: 1 medium apple. 95 cals, 0 P/25 C/0 F.
meal 2: 12 almonds, oven-baked w/ sea salt. 85, 3/2.5/7.5
meal 3: 1 whey protein shake. 120, 24/3/1
meal 4: dry salad, Eckhart sausage, white rice & ranch beans, wheat roll. (Don't know cals or macros.)
meal 5: 12 almonds, oven-baked w/ sea salt. 85, 3/2.5/7.5
meal 6: 12 almonds, oven-baked w/ sea salt. 85, 3/2.5/7.5; 1 tbsp peanut butter. 94, 4/6/16
**Workout**
meal 7: 1 casein protein shake. 120, 24/4/1

Calories: 684 + 'meal 4'
P/C/F: 61/45.5/40.5g + 'meal 4'
Cardio: 50 mins total.

Full Body
sets x (reps x weight)
Seated Bench, independent arms: 12x90, 10x140, 10x160, 8x160, 6x160, 7x140
Incline Dumbell Press: 5x(10x55)
Seated Row: 10x120, 10x140, 8x140, 8x120, 8x120
EZ-Bar Curls: 2x(10x70), 2x(failurex70-dropset to 60), failurex60-dropset to 50
Romanian Deadlift: 5x(10x100)
Reverse Hyperextension: 12x20, 3x(12x30)
Hamstring Curls: 12x80, 2x(10x90), 10x80
Cable Front Raise (180 rom): 2x(10x20), 2x(8x20)
Dumbell Curls: 3x(10x35)

10 mins in sauna.
Bed @ 11

**ChemAg07** · 08-06-2009, 06:07 AM

woke @ 7a.
AM Cardio: none.
PM Cardio:

meal 1: 3" 9-grain honeyoat sub w/ forest ham, no cheese, vegetables. 145, 9/23/2; 1 med apple. 95, 0/25/0
meal 2: 1 Whey protein shake w/ h2o. 120, 24/3/1.
meal 3: 1 Whey protein shake w/ h2o. 120, 24/3/1.
meal 4: 1 cup vegetable stir-fry mix w/ olive oil. 60, 2/10/0; 24 almonds oven-baked w/ sea salt. 170, 6/5/15.
meal 5: 1 Whey protein shake w/ h2o. 120, 24/3/1.
meal 6: 1 Whey protein shake w/ h2o. 120, 24/3/1. 1 pack Quaker instant oatmeal (app&cinn). 130, 3/27/1.5.
**Workout**
meal 7: 1 med apple. 100, 0/25/0; 1 Casein protein shake w/ h2o. 120, 24/4/1.

Calories: 1300
P/C/F:
Cardio:

Shoulders/Rotator Cuff
Cable Internal Rotation:
Cable External Rotation:
Cable Lateral Raise:
Cable Rear Lateral Raise:

10 min in sauna
bed @

**ChemAg07** · 08-07-2009, 06:21 AM

woke @ 6a
AM Cardio: 45 on elliptical w/ incline, stride >170
PM Cardio:

meal 1: 1 cup blueberries
meal 2: 1 small 7-grain bagle w/ tbsp lite cream cheese, 1 activia light strawberry yogurt, slice cantaloupe, blueberry Eggo waffle.
meal 3: 1 whey protein shake. 120, 24/3/1.
meal 4: 6 " subway sub, roast beef, no cheese, vegetables & oil.
**driving across Texas for a wedding**
meal 5: same as 'meal 4'

Workout will be full body aat the motel's gym. similar to Monday's and Wednesday's.
Cardio tomorrow morning, possibly tonight as well. I'll post what I do and what I eat on Sunday when I get back.

**ChemAg07** · 08-10-2009, 08:49 AM

No cardio all weekend. Did go to a gym Saturday before the wedding. I drank a little whisky and some rum after the wedding with the boys. Real log resumes with today.

MONDAY
woke @ 7:30a.
AM Cardio: none.
PM Cardio: 10 mins stride >200, 5 min cool-down.

meal 1: 2 cups blueberries. 170 cals, 2/42/0g
meal 2: 12 almonds, oven-roasted w/ sea salt. 85, 3/2.5/7.5.
meal 3: Whey protein shake. 120, 24/3/1.
meal 4: 1 cup vegetable stir-fry mix w/ olive oil. 60, 2/10/0; 1 med apple 100, 0/25/0.
meal 5: Whey protein shake. 120, 24/3/1.
meal 6: Whey protein shake. 120, 24/3/1.
meal 7: 1 cup vegetable stir-fry mix w/ olive oil. 60, 2/10/0.
**Workout**
meal 8: Casein protein shake w/ 12 oz. 2% milk. 120, 24/4/1, milk?

Calories: 955 + 12oz 2% milk.
P/C/F: 105/102.5/11.5g + 12oz 2% milk.

Full Body
seated bench: 12x45 ea, 10x70 ea, 10x80 ea, 8x80 ea, 8x70 ea
DB incline press: 2x(10x50), 2x(8x55)
BB Romanian Deadlifts: 5x(10x135)
T-Bar rows: 2x(6x50)
Seated EZ bar Curl: 3x(10x70), 8x70, 10x60
Arnold Press: 4x(10x35)
Skull Crushers: 4x(12x70), Bench Press w/ bar immediately after fro 10 reps each time.
DB Curl: 4x(8x35)
Tricep Pressdown: 15x70, 12x70, 2x(10x70)

10 mins in sauna.
bed @ 11p.

**ChemAg07** · 08-11-2009, 06:28 AM

ARRRGGGH! I couldn't fall asleep again last night, it was probably 1 by the time I did. This is really pissing me off, i'm just not tired at night but then I can't get up in enough time to go run before work. Something's gotta change.

TUESDAY
woke 7a
AM Cardio: none.
PM Cardio: 30 mins interval >200 stride, 5-min cool down. 30 mins incline >200 stride, 5-min cooldown.

meal 1: 24 almonds oven-roasted w/ sea salt. 1 med apple. 24, 6/5/15. 100, 0/25/0.
meal 2: 12 almonds oven-roasted w/ sea salt. 85, 3/3/8.
meal 3: whey protein shake w/ h2o. 120, 24/3/1.
meal 4: 6" subway sub w/ black forest ham, veggies, and oil on 9-grain honey-oat. 290, 18/46/4.
meal 5: whey protein shake w/ h2o. 120, 24/3/1.
meal 6: 6" subway sub w/ black forest ham, veggies, and oil on 9-grain honey-oat. 290, 18/46/4.
**Workout**
meal 7: 1 plumcot. it's a plum-apricot hybrid. i don't care to figure out the numbers.
meal 8: casein protein shake w/ h2o. 120, 24/4/1.

Calories: ~1249
P/C/F: 117/135/34g (40.91/47.20/11.89%)
70 min cardio total.

Shoulders & Forearms
Internal Cable Rotation: 4x(10x40)
External Cable Rotation: 4x(10x30)
Cable Side Laterals: 4x(10x20)
Cable Front Laterals (180 rom): 2x(10x20), 2x(8x20)
Forearm Curls: 5x(20x110)

10 mins in sauna.
bed @ 10p.

**ChemAg07** · 08-12-2009, 10:50 AM

agian, didn't sleep until 2h past when i got in bed. needles to say, woke up @ 7.

WEDNESDAY, 8/12/2009
AM Cardio: none.
PM Cardio:

meal 1: 24 almonds, oven-baked w/ sea salt. 170, 6/5/15.
meal 2: Whey protein shake w/ h2o. 120, 24/3/1.
meal 3: Veggie Spud from McCallisters. 585, 25/77/19.
meal 4: 12 almonds, oven-baked w/ sea salt. 85, 3/3/8.
meal 5: Whey protein shake w/ h2o. 120, 24/3/1.
meal 6:
meal 7:

**ChemAg07** · 08-13-2009, 11:17 AM

meal 6 was a protein shake
meal 7 was a smoothie with milk, strawberries, blackberries, tbsp pb, and blueberries.

still couldn't sleep. i'm getting really tired of this.

woke 7a.
AM Cardio: none.
PM Cardio: 1h 10 min. total.

meal 1: none.
meal 2: 12 almonds, oven-baked w/ sea salt. 85, 3/3/8.
meal 3: none.
meal 4: 6" Subway Sub, Cold Cuts Combo on 9-grain honeyoat. 410, 21/48/16.
meal 5: 2 whey protein shake w/ h2o. 240, 48/6/2.
meal 6: same as 'meal 4'. 410, 21/48/16.
**Workout**
meal 7: 2 casein shake w/ h2o. 240, 48/8/2.

Calories: 1385
P/C/F: 141/113/44g (47.31/37.92/14.77%)

Cardio & Shoulders PT.
30 mins weight loss intervals, stride >200, 5 min cool-down.
Cable Internal Rotation: 4x(15x30lb)
Cable External Rotation: 4x(15x20lb)
30 mins interval training, jog low interval & sprint high interval, 5 min cool-down.

10 mins in sauna.

I'm going to start doing 2 scoops w/ each protein shake and have at lesast 3 per day. Thats 720 calories, 144g protein. 8 scoops per day would be ideal b/c that's ~190g protein and 960 cals but I'm gonna start with 6 scoops per day.

bed @ 11p.

**ChemAg07** · 08-14-2009, 09:04 AM

wake 7a.
AM Cardio: none.
PM Cardio:

meal 1: ham, green onion, cheddar, egg quiche.
meal 2: none.
meal 3: 2 whey protein shake w/ h2o. 240, 48/6/2.
meal 4: 1/2 order chirashi sushi.
meal 5: 2 why protein shake w/ h2o. 240, 48/6/2.
meal 6: 1/2 order chirashi sushi.
**Workout**
meal 7:2 casein protein shake w/ h2o. 240, 48/8/2.

**ChemAg07** · 08-17-2009, 12:47 PM

^^FRIDAY
PM Cardio: 30 mins sprinting intervals + 5 min cool-down, 1h incline + 5-min cool-down.

SATURDAY (meals ~ 4h apart)
meal 1: 1 apple
meal 2: handfull of almonds
meal 3: 1 apple
meal 4: 4 slices hawaiin pizza. (friend came in from USAF pilot training)

No workout.

SUNDAY
meal 1: 2 eggs, 1 steak strip cooked in oil.
meal 2: 1 apple
meal 3: 1 apple.

No workout.

MONDAY
woke 7a. (I STILL CAN'T SLEEP AT NIGHT!!!!)
AM Cardio: none.
PM Cardio: 2h 15min total

meal 1: 1 Quaker instant oatmeal apples n cinnamon w/ h2o. 130, 3/27/2.
meal 2: 12 almonds. 85, 3/3/8.
meal 3: 12 almonds. 85, 3/3/8.
meal 4: 6" Subway oven-roasted chicken breast on 9-grain honeyoat, no cheese, w/ spinach, bell peppers, banana peppers, black olives, tomatoes, oil. 320, 23/49/5.
meal 5: 12 almonds. 85, 3/3/8.
meal 6: same as 'meal 4'. 320, 23/49/5.
**Workout**
meal 7: 1 cup light yogurt, 110, 7/21/0.

Calories: 1135
P/C/F: 65/155/72g.

CARDIO ONLY
30 min of 2-min sprint intervals, 5 min cool-down.
30 min of 4-min sprint intervals, 5 min cool-down.
1 h jogging on incline, 5 min cool-down.

10 mins in sauna.

bed @ 12

**ChemAg07** · 08-18-2009, 06:36 AM

TUESDAY
woke 7a.
AM Cardio: none.
PM Cardio:

meal 1: 1 cup Dannon Fit & Light Vanilla yogurt. 110, 7/21/0.
meal 2: 12 almonds, oven-roasted w/ sea salt. 85, 3/3/8.
meal 3: none.
meal 4: 1/4 lb. hamburger, white bun, mustard, lettuce, tomato, pickles, onion. 350, 28/35/11.
meal 5: none.
meal 6: 1 med. apple. 100, 0/25/0.
**Workout**
meal 7:

Cardio Only **My wrist has been hurting for a week, so I'm not lifting weights for awhile.**

**ChemAg07** · 08-19-2009, 08:29 AM

^^1h on elliptical w/ incline, stride >180.
Calories: 845 (meal 7 was apple) + 1 glass white wine.
P/C/F: 38/109/19g

WEDNESDAY
woke 7.30a
AM Cardio: none.
PM Cardio:

meal 1: 1 med apple. 100, 0/25/0.
meal 2: 12 almonds, oven-roasted w/ seasalt. 85, 3/3/8.
meal 3: 2 whey protein shake. 240, 48/6/2.
meal 4: 6" subway sub w/ black forest ham, veggies, and oil on 9-grain honey-oat. 290, 18/46/4.
meal 5: 6" subway sub w/ black forest ham, veggies, and oil on 9-grain honey-oat. 290, 18/46/4.
meal 6: none.
**Workout**
meal 7: 1 cup yogurt. 110, 7/21/0.

Workout consisted of helping a friend move.

Calories: 1115
P/C/F: 94/147/18g

bed @ 11p.

**ChemAg07** · 08-20-2009, 08:46 AM

woke 7a
AM Cardio: none.
PM Cardio:

meal 1: 12 almonds, oven-baked w/ sea salt. 85, 3/3/8.
meal 2: 1 whey protein shake. 120, 24/3/1.
meal 3: 1 whey protein shake. 120, 24/3/1.
meal 4: Souper Salad. spinach w/ kidney beans, olives, mushrooms, balsamic vinegar & 1 cornbread, dry.
meal 5: none.
meal 6: 1 plumcot.
**Workout**
meal 7: 1 hardboiled jumbo brown egg. 135, 10/6/8.

Cardio Only
1h elliptical incline, stride > 200. 5 min cool-down.
30 min of 2-min sprints. 5 min cool-down.

10 min sauna.

bed @

**ChemAg07** · 08-21-2009, 09:03 AM

woke 7a
AM Cardio: none.
PM Cardo:

meal 1: 1 hardboiled jumbo brown egg. 135, 10/6/8.
meal 2: Sausage & cheese kolache.
meal 3: none.
meal 4: Souper Salad. see yesterday.
meal 5:
meal 6:
**Workout**
meal 7:

Cardio Only

**ChemAg07** · 08-22-2009, 08:43 PM

^^^cont'd.
meal 5: none.
meal 6: none.
**Workout**
meal 7: 2 slice seeded bread, apple.

Cardio only.
1h jogging on elliptical w/ incline, 5-min cool-down.
30 min of 2-min interval sprints.

10 min in sauna

bed @ 10.

**ChemAg07** · 08-22-2009, 08:45 PM

woke 9a
AM Cardio: 45 min of jogging/walking on trails.
PM Cardio: none.

meal 1: blackberries, blueberries, strawberries. just a bit.
meal 2: 1 apple.
meal 3: none.
meal 4: raw carrots, celery, broccoli.
meal 5: 1 bratwurst on hotdog bun w/ mustard, onions, sauerkraut.
meal 6: none.
meal 7: same as meal 1.

**I was at a friends housewarming this afternoon. Different city so there was a bit of travel time.

bed @ 12.

**ChemAg07** · 08-24-2009, 07:15 AM

SUNDAY

woke 10a
cardio: 1.5 hr incline on treadmill, stride >190.

meal 1: 1 orange, blackberries.
meal 2: strawberries and blueberries.
meal 3: 2 kiwis.

**ChemAg07** · 08-24-2009, 07:16 AM

MONDAY

woke 7a.
AM Cardio: none.
PM Cardio: 1h 25min.

meal 1: 1/2 medium orange, coffee.
meal 2: 3 almonds, oven-roasted w/ sea salt.
meal 3: 1/2 medium orange.
meal 4: 12 Shiitake mushrooms cooked in oil w/ sesame seeds.
meal 5: 1 cup celery w/ 2 tbsp natty pb.
meal 6: 1/2 cup baby carrots.
**Workout**
meal 7: 1 medium apple.

Cardio Only.
1h on treadmill incline, stride >200; 5 in cool-down.
25 min of 2 min interval sprints, jogging in between.

**ChemAg07** · 08-25-2009, 09:18 AM

trouble sleeping; finally out around 3a.

woke 7:30a
AM Cardio: none.
PM Cardio: 30 min.

meal 1: 1 medium apple.
meal 2: 1 cup celery.
meal 3: 24 almonds, oven-roasted w/ sea salt.
meal 4: 1 cup baby carrots.
meal 5: 1 cup celery, 4 tbsp natty pb. Shutup, my blood-sugar was too low.
meal 6: none.
**Workout**
meal 7: handful of almonds.

Cardio Only.
30 min 2-min interval sprints.

**ChemAg07** · 08-26-2009, 08:18 AM

woke 7:15a.
AM Cardio: none.
PM Cardio:

meal 1: 24 almonds, oven-roasted w/ sea salt. 170, 6/5/15.
meal 2: 1 medium orange.
meal 3: 3 baby carrots.
meal 4: peppered salmon filet, rice pilaf, broccoli, macaroni salad, wheat roll. (Luby's Cafeteria; ~600-700 cal meal.)
meal 5: none.
meal 6: none.
**Workout**
meal 7: 24 almonds, oven-roasted w/ sea slat. 170, 6/5/15.
alcohol: 2x single bourbon & diet 7up (Wild Turkey 101), 1 glass white wine (Chablis).

Cardio Only.
1h elliptical w/ incline, stride >200, 5 min cool-down.
1h elliptical, stride > 160.

10 min sauna.

bed @ 12:30p.

Thread: ChemAg07 Log

Thread Tools

Search Thread

Display

ChemAg07 Log

Bookmarks

Bookmarks

Posting Permissions