Gooey's I-fail-at-picking-a-clever-name Log

[GoutDeMiel]

It's been a full calendar year since I started seriously lifting heavy and taking supplements (whey, BCAAs, etc) and it's about time that I cut some fat to see what lies beneath.

Current stats: 5'8" @ ~150 lbs (LBM = ~125lbs)

I'm not aiming for a specific bf%, I just want to be able to see my entire six-pack at the end. Because I am new to this, I am unsure how low I will have to go to see them. This journey is one big experiment that will be ridden with trials and errors. Feel free to leave me any and all constructive feedback you feel is necessary.

Game plan is as follows:

WORKOUT routine: (courtesy of my smokin-hot boyfriend )

Monday: Chest/Tris
Flat BB bench 3x12
Incline DB bench 3x12
Cable pushdowns
Dips 3xfailure
45 mins cardio

Tuesday: 45 mins fasted cardio (AM)

Wednesday: Back/Biceps
Deadlift 3x12
Pullups 3x12
BB rows 3x12
DB hammer curls 3x12
45 mins cardio

Thursday: 45 mins fasted cardio (AM)

Friday: Shoulders/Legs
Squats 3x12
Leg press 3x12
Lunges 3x12
DB shoulder press 3x12
DB lateral raise 3x12
45 mins cardio

Saturday: 60 mins fasted cardio

Sunday: OFF

DIET/NUTRITION regimen:

Being that I am ~150 lbs my maintenance calories fall around 2700 cals/day. In hopes of losing ~1lb/week, I am aiming to consume 2200 cals/day over 6 meals (367 cals/meal).

I will be using FitDay to calculate my daily macros and I will post the day's breakdown each day by 10PM EST as well as some comments on the day's workout and thoughts.

Supplements taken will include Animal Pak, ON Whey protein, and ON BCAA powder.

I aim to consume ~125g of protein per day.

General notes:
All oatmeal and protein shakes will be made with water unless specified.

Water intake will be counted in what I call "Nalgenes" (1 "nalgene" = 32 fl oz).

Sundays will be a "cheat" day in that I will not kill myself on WHAT I put into my stomach, but I will watch HOW MUCH I put in there. No calories will be counted, but I will make a conscious effort to not go overboard (It's football season, sue me! ).

I have a strict no-alcohol policy (yes, even on sundays during the season).

No, I do not have noodz to hand out.

[Jaw-Knee]

Subscribed.

[GoutDeMiel]

Being that I have fresh ink () on my side at the moment, I will hold off on the workouts until October 14, but will continue with the diet until then.

My metabolism needs to get back on track anyways.

[punxnotdead309]

Originally Posted by GoutDeMiel

It's been a full calendar year since I started seriously lifting heavy and taking supplements (whey, BCAAs, etc) and it's about time that I cut some fat to see what lies beneath.

Current stats: 5'8" @ ~150 lbs (LBM = ~125lbs)

I'm not aiming for a specific bf%, I just want to be able to see my entire six-pack at the end. Because I am new to this, I am unsure how low I will have to go to see them. This journey is one big experiment that will be ridden with trials and errors. Feel free to leave me any and all constructive feedback you feel is necessary.

Game plan is as follows:

WORKOUT routine: (courtesy of my smokin-hot boyfriend )

Monday: Chest/Tris
Flat BB bench 3x12
Incline DB bench 3x12
Cable pushdowns
Dips 3xfailure
45 mins cardio

Tuesday: 45 mins fasted cardio (AM)

Wednesday: Back/Biceps
Deadlift 3x12
Pullups 3x12
BB rows 3x12
DB hammer curls 3x12
45 mins cardio

Thursday: 45 mins fasted cardio (AM)

Friday: Shoulders/Legs
Squats 3x12
Leg press 3x12
Lunges 3x12
DB shoulder press 3x12
DB lateral raise 3x12
45 mins cardio

Saturday: 60 mins fasted cardio

Sunday: OFF

DIET/NUTRITION regimen:

Being that I am ~150 lbs my maintenance calories fall around 2700 cals/day. In hopes of losing ~1lb/week, I am aiming to consume 2200 cals/day over 6 meals (367 cals/meal).

I will be using FitDay to calculate my daily macros and I will post the day's breakdown each day by 10PM EST as well as some comments on the day's workout and thoughts.

Supplements taken will include Animal Pak, ON Whey protein, and ON BCAA powder.

I aim to consume ~125g of protein per day.

General notes:
All oatmeal and protein shakes will be made with water unless specified.

Water intake will be counted in what I call "Nalgenes" (1 "nalgene" = 32 fl oz).

Sundays will be a "cheat" day in that I will not kill myself on WHAT I put into my stomach, but I will watch HOW MUCH I put in there. No calories will be counted, but I will make a conscious effort to not go overboard (It's football season, sue me! ).

I have a strict no-alcohol policy (yes, even on sundays during the season).

No, I do not have noodz to hand out.

I'd be more than happy to follow along your journey. Wow, your maintanence calories are high! I do 2 hours of workout 6 days a week. I wonder what mine are!

[GoutDeMiel]

Originally Posted by punxnotdead309

I'd be more than happy to follow along your journey. Wow, your maintanence calories are high! I do 2 hours of workout 6 days a week. I wonder what mine are!

Yeah, I thought they were high too, but I went with what this site's calculator gave me. :shrugs: I can always adjust later if it's inaccurate.

thanks!

[HappySnowBunny]

I love the new ink!

[GoutDeMiel]

Day 1:

Meal 1: 1 cup oatmeal with 1 tbsp honey and cinnamon, 1 scoop whey

Meal 2: 1 apple, 2 hardboiled eggs

Meal 3: plain yogurt, 1 banana

Meal 4: 3 tbsp peanut butter on 1 piece whole wheat toast

Meal 5: 5 oz chicken breast with roasted broccoli

Meal 6: 3 scoops whey

3 Nalgenes


Calories 2,086
Fat 77.0
Saturated 20.4
Polyunsaturated 20.9
Monounsaturated 29.3
Carbohydrate 217.9
Dietary Fiber 29.4
Protein 145.1

Extras: started Animal Pak today and my pee was incredibly yellow....like glow in the dark yellow. Crazy....so used to it being pretty clear. Pretty stoked to be taking it over a regular multi.

I can definitely tell that I am not eating at maintenance - a little irritable and had a little headache at work. Kept up with my water intake although I think I need more.

Still need to tweak my macros, but I'll get there.

[GoutDeMiel]

Originally Posted by HappySnowBunny

I love the new ink!

thanks! but my avi is OLD ink :

This is the new ink -

[HappySnowBunny]

Very nice!! Is it representative of something particular? ( I love hearing why people get their tattoos)

That's the placement I want for my next one.

[GoutDeMiel]

Originally Posted by HappySnowBunny

Very nice!! Is it representative of something particular? ( I love hearing why people get their tattoos)

That's the placement I want for my next one.

Join, or Die is a famous political cartoon created by Benjamin Franklin and first published in his Pennsylvania Gazette on May 9, 1754. The original publication by the Gazette is the earliest known pictorial representation of colonial union produced by a British colonist in America. It is a woodcut showing a snake severed into eighths, with each segment labeled with the initial of a British American colony or region. The cartoon appeared along with Franklin's editorial about the "disunited state" of the colonies, and helped make his point about the importance of colonial unity. During that era, there was a superstition that a snake which had been cut into pieces would come back to life if the pieces were put together before sunset.

From here: http://en.wikipedia.org/wiki/Join,_or_Die

If you can't tell, I'm kinda patriotic

[GoutDeMiel]

wow, cutting really does suck.

that is all.

[RebeccaG]

I'll sub. :shrug: Why not. I might just lurk though.

Why so much cardio?

I'm no expert, but it seems that whenever someone is doing as much cardio as you they are told to cut back.

[norinicole]

You know, I was going to sub until you posted you weren't handing out noodz.

FAIL.

[GoutDeMiel]

Originally Posted by RebeccaG

I'll sub. :shrug: Why not. I might just lurk though.

Why so much cardio?

I'm no expert, but it seems that whenever someone is doing as much cardio as you they are told to cut back.

LOL

I dunno, actually. I started the lifting routine two weeks ago and it freaking rocks (leg day is effing brutal) but I hadn't incorporated the fasted cardio just yet. I was gonna see how I felt before I decided to scratch it or not.

Although given how the diet's making me feel, I will probably have to cut back on cardio somewhere...

Originally Posted by norinicole

You know, I was going to sub until you posted you weren't handing out noodz.

FAIL.

goddamnit

[HappySnowBunny]

Originally Posted by norinicole

You know, I was going to sub until you posted you weren't handing out noodz.

FAIL.

Wow...tough crowd!

[GoutDeMiel]

9 October 2009

Meal 1: oatmeal with honey, 1 scoop whey, orange juice, Animal Pak

Meal 2: cottage cheese, apple

Meal 3: 2 hard boiled eggs

Meal 4: 2 hard boiled eggs, tuna

Meal 5: peanut butter on whole wheat toast

Meal 6: chicken wing meat

Calories 2,159
Fat 98.0 40%
Carbohydrate 150.9 27%
Protein 175.1 33%

Went out last night and was offered a few beers. I refused of course, but what the hell is with people wondering why you don't want to drink?

Anywho...

I have to get better about planning meals and keeping a better eye on my macros. I'll get there

[GoutDeMiel]

10 October 2009

Meal 1: 2 scoops whey, animal pak

Meal 2: oatmeal with honey and blueberries, cottage cheese

Meal 3: yogurt, plum

Meal 4: 4 eggs, 2 pieces whole wheat toast

Meal 5: peanut butter, cottage cheese

Calories: 2,010
Fat: 73.2 g
Protein: 153 g
Carbs 187 g

Cals were too low today (only got in 5 meals) and so was my water intake. Weekends are harder for me to keep up with my scheduled meals and such - woke up late, ran a ton of errands, etc. Meh, you know what they say about excuses....

BUT, I did feel better than I did yesterday - no headaches, crabbiness, etc.

Cheat day tomorrow! I'm heading to the Eagles game with a good friend of mine so I'm totally stoked that I chose Sundays as my cheat day. No alcohol, though - promise!

[GoutDeMiel]

11 October 2009

Cheat Day

Went to the Eagles game with an old friend today and sat directly behind Morgan Freeman and his wife...

Serious.

BUT

They were wearing TB Bucs jerseys and Dallas backpacks in a Philadelphia stadium.

EPIC FAIL.

They got harassed so badly by my section that they left at the half. Love this town.

Anywho - had a bagel with cream cheese and lox for breakfast, a cheesesteak and fries at the game, and then a salmon/baked potato/salad dinner.

If the Phillies can pull ahead of the Rockies in this series tonight in CO, today will have been a good day

Back to the grindstone tomorrow.

[GoutDeMiel]

Okay, so after being so good at work all day, I come home to these on the counter:



So I am going to post some inspirational pictures to counteract the urge to have just one....


and lastly:



Feels a little better.

brb eating some tuna.

[GoutDeMiel]

11 October 2009

Meal 1: 1 cup oats, honey, blueberries, 2 scoops whey

Meal 2: Yogurt, apple

Meal 3: Tuna, cottage cheese

Meal 4: Tuna, cottage cheese

Meal 5: Tuna, banana

Meal 6: 3 eggs, toast

Calories: 2,390
Fat: 73.7g
Protein: 230g
Carbs: 200g

I think I need to watch my carbs a little more - they seem so high to me, but I might still be in 'keto mode' :shrugs:

I'm not feeling great, but who's supposed to when you're cutting? Sipping plain tea helps with my mood a little. God, this diet is boring as hell.

I'm determined to do this, and I cannot wait to get back in the gym on Wednesday

[twinnett]

With your calories where they are, I don't think carbs are too high at all..how are you feeling?

[GoutDeMiel]

Originally Posted by twinnett

With your calories where they are, I don't think carbs are too high at all..how are you feeling?

good to hear you think that...

I was looking at them like "wha?" and scratching my head.

For the most part I feel fine - but a tad bit irritable, but that could be attributed to other things

[GoutDeMiel]

Ok, so I did some more research and talked to a few people and realized that my daily calorie goal is way too high. I am now going to shoot for 1650 calories/day and get close to a 40/40/20 split. It was pointed out to me that what I was doing was looking more like a keto diet (in terms of total fat grams vs carbs) and that may have been why I was feeling so crappy. Revised game plan:

Meal 1: 1 cups oats, 1 tbsp honey, 0.5-1 cup blueberries, 2 scoops whey, Animal pak

Meal 2: Yogurt, apple

Meal 3: Tuna, egg

Meal 4: Tuna, egg

Meal 5: egg, banana

Meal 6: chicken, rice

Calories: 1682
Fat: 50g (27%)
Carbs: 154g (37%)
Protein: 148g (35%)

[GoutDeMiel]

14 October 2009

Meal 1: oats, honey, 2 scoops ON whey, Animal Pak

Meal 2: apple, granola bar

Meal 3: Hard boiled egg, 16oz coffee

Meal 4: 2 hard boiled eggs

Meal 5: tuna

Workout: Back/Biceps
Deadlift 3x12
Pullups 3x12
DB Rows 3x12
DB Hammer Curls 3x12
20 mins cardio

Meal 6: 3 egg whites, 1 slice whole wheat bread, 2 scoops ON whey, ON BCAAs

Calories: 1515.95
Protein: 164.7g 43%
Carbs: 109.1g 28%
Fat: 46.75g 27%

Felt pretty bad this AM, but let myself have some coffee and it literally saved the rest of my day. The workout was tough - the deadlifts killed me. I had to take a small breather halfway between all three sets of the deads, but otherwise I was able to finish the lifts.

Was awesome to be back in the gym today!

[GoutDeMiel]

15 October 2009

Meal 1: oatmeal, honey, 2 scoops ON whey, Animal Pak

Meal 2: Apple, granola

Meal 3: Yogurt, granola

Meal 4: Tuna, peanuts

Meal 5: Tuna, peanuts

Meal 6: Turkey sammich on whole wheat with mustard and tea

Calories: 1411.85
Fat: 48.25g (30%)
Protein: 126.2g (35%)
Carbs: 11811g (33%)

Goddamn was that a good sammich.....good lord.

[norinicole]

Originally Posted by GoutDeMiel

15 October 2009

Meal 1: oatmeal, honey, 2 scoops ON whey, Animal Pak

Meal 2: Apple, granola

Meal 3: Yogurt, granola

Meal 4: Tuna, peanuts

Meal 5: Tuna, peanuts

Meal 6: Turkey sammich on whole wheat with mustard and tea

Calories: 1411.85
Fat: 48.25g (30%)
Protein: 126.2g (35%)
Carbs: 11811g (33%)

Goddamn was that a good sammich.....good lord.

Are you sure you're getting enough in? 1400 calories seem low for someone your height, even if you're trying to drop fat.

I'd suggest upping the protein content, and making sure you have protein in every meal. Meals 2 and 3 should have protein on top of what you're already eating.

My two cents

[GoutDeMiel]

Originally Posted by norinicole

Are you sure you're getting enough in? 1400 calories seem low for someone your height, even if you're trying to drop fat.

I'd suggest upping the protein content, and making sure you have protein in every meal. Meals 2 and 3 should have protein on top of what you're already eating.

My two cents

good call

thanks!

[GoutDeMiel]

Weekend recap:

So, I got sick on Saturday.

I got up early Saturday AM and got dressed to go to the gym, but got suckered into helping my grandfather and father do some repair work in our kitchen. We found a leak in the upstairs bathroom a few weeks ago and recently had it repaired, but my dad was worried about possible water damage under the bathroom (inside a wall in our kitchen).

So my dad and I are poking/knocking the wall to listen for damage and my finger goes right through the drywall.

So, we pulled it all down (~10'x9' section) and found an ungodly amount of black mold in the wall. By the time we finished scrubbing the wall with bleach and scrub brushes, I had a horrible stomach ache and had to skip the gym.

Anyways, I ate at maintenance on Saturday (~2,000cals) and got some rest. By Sunday I was feeling better, but still not 100% so I ate at maintenance (but fairly clean) and made sure to get in the leg/shoulder workout that I meant to have on Saturday.

I'm pretty much 100% today and am back on track.

I also made a point of weighing in yesterday and am down ~2lbs

[GoutDeMiel]

19 October 2009

Meal 1: oats, honey, 2 scoops whey, animal pak

Meal 2: granola, apple

Meal 3: yogurt, tuna

Meal 4: granola, 2 eggs

Meal 5: whole wheat pasta, 1/2 meatball

Meal 6: bread, 1/2 meatball

Calories: 1950 fail
Fat:47.75g (22%)
Protein:142.2g (29%)
Carbs:238.1g (48%)

Fail day.

Was trying to get in a little more carbs but ended up with too many calories. Whoops. Better tomorrow.

[norinicole]

Where is your protein for meal 2?!?!

And don't think of it as a "fail" day. Just get right back on track

Were you wearing masks when you were working on the kitchen? I think the reason you got sick was if you were inhaling all of those spores while working. That stuff's awful.

Glad to hear you're feeling better!