Lovin the log. As far as the nutrition goes, your fat content seems really low. When cutting, good fats supply the energy that is needed because of the caloric deficit. Just something to think about.
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Thread: 2014 juggernaut _russianlove18_
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01-13-2014, 06:41 PM #121
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01-13-2014, 08:19 PM #122
- Join Date: Nov 2011
- Location: Arizona, United States
- Age: 34
- Posts: 623
- Rep Power: 165
Day 13
Good evening juggernauts!!! Its juggernautmode Monday!! Me and the twin ASHIED are at it again!!
So today was my first day off weight watchers and on a new plan composed by an awesome gal! I will stick with this.
I think the rudest thing a person can do is ask for advice about fitness and diet and not utilize it! People did that with me so much after I won the last I am juggernaut and I loved helping out but hated seeing them on FB posting boozing pics and fast food, never improving after begging for advice.
In other news, today was my first day teaching 9th grade English literature. Like i mentioned before we are starting with a book called Speak about a 9th grade girl who was raped and finds her voice to speak out against her assailant.
One girl objected and asked why we had to read about rape. I at first thought she was just opposed to reading in general. I observed her through class. The more I watched her the more I realized she was genuinely upset about our book. She never even opened it or so much as touched it.
After class I asked her if she would be ok reading another book by the same author in a neighboring class while we read Speak. She told me I'm awesome for realizing and that she already has personal experience with rape and can't stand to read it. So we agreed that she can sit in the other teachers class for this unit and read a book called Prom by the same author.
It's absurd, I can't believe one of my students has been in some way affected by this. I was hoping if I had a student like her, the book would help heal and inspire. But I understand trauma. My dad can't watch war movies after being in Vietnam without it practically ripping his heart out.
Well juggernauts here's my new weight training take and my nutrition. I appreciate feedback/advice!!
supps
- juggernaut hp red raspberry 5 ***** for pump, taste, mixability and effectiveness,focus and strength
- glutamine 5***** for effectiveness of minimizing sore muscles
- phenyl core 5***** for effective weight loss
- final form 5****** for effectiveness I weight loss and sweat factor!
- ubiquonol 5***** for failure to mess up my stomach and keep my heart healthy
- carnitine mtx 5***** for effective weight loss
leg work out
- Seated individual leg curl #25 x 10 rep #35 x 2 set 8,6
- Leg press warm up #325 x10 rep
Reps X8, 6 #415 x5 x3 rep #435 - Individual leg extension #45 x5,4rep
#50 x4 rep - Stiff leg dead lift warm up #60x 8 rep. #95 x 6 rep #105 x
- Squat warm up #45 x 5 rep
#75x 6 rep#95 x 5 rep - Glute single leg extension warm up #38 x 5 rep#63 x 8 #87 x 6
nutrition
- 800- oats and 6 egg white = 28 protein, 3.1 fat, 33.2 carb
- 10:00- protein bar/1 oz almonds = 26p, 22f, 37c
- 12:00- 4oz boars head chicken/1cup sweet potato = 28 p, 2.1f, 29c
- 2:30- Greek yogurt/half cup strawberry/protein shake = 28.5p,22f, 31.5c
- 600- protein shake= 24p, 2.5f, 18c
- 830- 3oz grill chicken breast /1 cup spinach = 25.9p, 9f, 1c
Totals: - 160 g protien (goal was 150-180)
- 60.7 g fat (goal was 30-40)
- 149.7 g carb (goal was 125)
Val
Valerie Annette
RussianLove18
Former I am Juggernaut 2012 Top 5
MY 2014 JUGGERNAUT THREAD:
http://forum.bodybuilding.com/showthread.php?t=159096301
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01-13-2014, 08:44 PM #123
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01-13-2014, 08:44 PM #124
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01-13-2014, 08:45 PM #125
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01-13-2014, 08:47 PM #126
- Join Date: Jan 2008
- Location: Olympia, Washington, United States
- Age: 50
- Posts: 1,116
- Rep Power: 229
boy that even looks aweful, I can only imagine the taste.... LOL My best friend's wife is a REALLY big juicer. He says he feels better now that he does it as well to an extent! I have thought about looking into it, but just not sure because of taste is a big thing with me and foods...
"Strength and Honor" words to live by!
2014 I Am Juggernaut Challenge Winner
Member of the DO WORK CREW and a true JUGGERNAUT
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01-13-2014, 10:37 PM #127
Hey, Val! Looks like you're right on track! I was also really touched by how you were able to pick up on and help your student, who obviously was having a hard time with the topic you were teaching. Sounds like you're a pretty insightful teacher! We need more people like that! Best Wishes, Michelle
==================================================================================
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I AM JUGGERNAUT 2014
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SHOW SOME JUGGERNAUT LOVE & SUPPORT!!!!
Check on my progress and leave a comment on my thread. I'll do the same for you! Good Luck, Juggz!
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01-14-2014, 10:45 AM #128
- Join Date: Aug 2011
- Location: Saint Louis, Missouri, United States
- Posts: 4,558
- Rep Power: 609
From the timing, I'm guessing you workout late afternoon, thus the post workout shake at 6pm. You are loading at lot of your carbs early in the day and then almost none after you workout, which is the best time to have them. So, that's worth thinking about. Right now your eating about 1800 calories, so I am sure that is a caloric deficit. Your calories are coming almost perfectly evenly from pro, carb, fat. 34/33/33. I am personally trying a 40/20/40 split right now. 40% protein, 20% carbs, and 40% fat, and I'm in a 500-700 calorie deficit each day. I've been feeling really good. Adequate energy in the gym and at work. Ultimately, you just have to find what works for your body - you already know that. My suggestion would be to try the even split for a few weeks, and if you aren't quite getting the progress you desire, change to a 40/20/40 and see how that does? It has everything to do with you and your bio-mechanics. Knowledge is power. Keep WORKIN HARD.
Last edited by kennknee; 01-15-2014 at 05:49 PM.
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01-14-2014, 10:59 AM #129
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01-14-2014, 01:59 PM #130
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01-14-2014, 05:36 PM #131
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01-14-2014, 05:37 PM #132
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01-14-2014, 05:39 PM #133
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01-14-2014, 06:45 PM #134"Achieving your goals, starts with your thoughts, ends with your actions." ~ Team Bring It
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01-14-2014, 07:55 PM #135
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01-14-2014, 07:56 PM #136
- Join Date: Nov 2011
- Location: Arizona, United States
- Age: 34
- Posts: 623
- Rep Power: 165
Today was rest day! I'd like to take the moment to say I LOVE infinite labs glutamine. I did some serious leg work last night and can still walk. I do fear Wednesdays DOMS though !!
Diet continues to stay on track, I'm feeling good about it
supps
- juggernaut hp red raspberry 5 ***** for pump, taste, mixability and effectiveness,focus and strength
- glutamine 5***** for effectiveness of minimizing sore muscles
- phenyl core 5***** for effective weight loss
- final form 5****** for effectiveness I weight loss and sweat factor!
- ubiquonol 5***** for failure to mess up my stomach and keep my heart healthy
- carnitine mtx 5***** for effective weight loss
nutrition
- 800- oats and 6 egg white = 28 protein, 3.1 fat, 33.2 carb
- 10:00- protein bar/1 oz almonds = 26p, 22f, 37c
- 12:00- 3oz boars head chicken\2 cups romaine lettuce= 26p, 1f, 3c
- 2:30- 1/2 cup Greek yogurt/half cup strawberry= 8p, 7.5 f, 18 c
- 600- protein shake = 20p, 3c, 2.5 f
- 830- 3oz grill chicken breast /half cup brown rice = 25.9p, 9f, 20c
Totals: - 133.9 g protien (goal was 150-180)
- 45g fat (goal was 30-40)
- 114.2 g carb (goal was 125)
Val
Valerie Annette
RussianLove18
Former I am Juggernaut 2012 Top 5
MY 2014 JUGGERNAUT THREAD:
http://forum.bodybuilding.com/showthread.php?t=159096301
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01-15-2014, 06:21 AM #137
- Join Date: Mar 2011
- Location: Medina, Ohio, United States
- Age: 59
- Posts: 5,417
- Rep Power: 2398
Personally - I ignore percentages because they are really meaningless. I focus only on hitting my total grams for each macro - keeping it very simple. Protein 1 gram per body weight, fat .4 grams per body weight - carbs to balance your daily calorie goal. I like the 1800 total calories - start with that and you can adjust as necessary. 152 grams protein, 60 grams of Fat - that total is 1148 calories (152g Protein x 4 calories per gram and 60g Fat x 9 calories per gram) 1800 total calories - 1148 calories = 652 calories for carbs - or 163 grams. I'm a big believer that fats should come from all sources - just watch for trans fats - eliminate those entirely - if it has anything with the words "partially hydrogenated" then avoid - even if it show 0g trans fats because food manufactures round down and even a little trans fats are bad.
Even if you hit the max of everything on your current goals - you are at 1580 calories. In my opinion that is too low for a long term nutrition plan given your current stats. For reference - a person I'm training is at 125 pounds and she is at 1750 calories and she is cutting - losing about 1 pound a week.
1800 Calories 152g protein 60g fat 163g Carbs
Lower your carbs or increase intensity of your workouts as your results start to slow. I have seen too many people go way to low when they try to lose - and they end up failing because they can not sustain themselves for too long at such a low calorie intake. Just my two cents!!Certified Personal Trainer
Nutrution and Wellness Consultant
Amercian Fitness Professionals and Associates
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01-15-2014, 06:26 AM #138
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01-15-2014, 08:45 AM #139
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 208
I don't volunteer to help anyone with their fitness. I have had plenty of people ask me what they should do. I ask them to start by walking 2 miles a day for 5 days for at least one week. If they can't commit to 30 minutes for 5 out of 7 days then I don't waste my time with them. So many people want the results but don't want to put in the work. In the other hand, you are killing it sister. I like the twinie thing you got going with Ashley. Super awesome!
"Winning isn't everything, but wanting to win is." - Vince Lombardi
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01-15-2014, 09:13 AM #140** Infinite Labs Sponsored Athlete **
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01-15-2014, 10:55 AM #141
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01-15-2014, 06:14 PM #142
- Join Date: Aug 2011
- Location: Saint Louis, Missouri, United States
- Posts: 4,558
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WildBill may think percentages are useless, but what he really suggested was that you keep your current even split (getting basically equal amount of calories from each macronutrient) and up the amount of calories that you are currently eating for fear that such low intake will make you lethargic with zippo energy. He then smartly suggests that you lower the amount of carbs if you feel as though you aren't getting the results you desire. I would respectfully argue that he's suggesting you try a 40pro/20carb/40fat split the same as I did, just using different words and gave some math that I did not.
The truth is, you have try a few things and figure out what works for you. I agree that 1300 calories is pretty drastic. My suggestion is that you figure your TDEE ("Total Daily Energy Expenditure (TDEE) quantifies the number of calories you burn in a day. This measure is best estimated by scaling your Basal Metabolic Rate to your level of activity. TDEE is critical in tailoring your nutrition plan to desired fitness goals.") You can even use this link if you want: http://www.fitnessfrog.com/calculato...alculator.html Then, subtract 500 calories from this number for a healthy caloric deficit each day. After that you can choose to do all the math that Juggernaut Bill suggested based on the number it tells you if you want.
OR, just keep trying what your app is telling you for a few weeks, and then simply adjust from there only if you aren't getting the results you want.advertising not permitted
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01-16-2014, 12:18 AM #143
- Join Date: Mar 2008
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Go here Val: http://forum.bodybuilding.com/showth...6380183&page=1
That link will provide you a great starting point on how much of what you should be starting at. The Nutrition section is a great place to get advice and read up on some the "Bro Myth's" like meal timing and junk.--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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01-16-2014, 05:55 AM #144
Ive had several people in my life affected by this and what a horrible thing it is to their psyche. It literally changes the way they see the world let alone just intimacy. As far as your log, my heart DROPPED when i saw that neck grace pic man and when i read that beast workout log attached to this... i LOVED reading it that much more If you don't mind me asking, what numbers did you use to calc those macros?
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01-16-2014, 10:20 AM #145
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01-16-2014, 01:35 PM #146
- Join Date: Mar 2011
- Location: Medina, Ohio, United States
- Age: 59
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Well put Kenny! I find it easier to focus on my macros in terms of grams rather than percentages. I find when applying percentages to my calorie requirements something is usually off from where I think my levels should be (ie .5 grams of fat per body weight) and I always end up adjusting - therefore I focus on grams for where I want my macros to be and really don't concern myself were the percentages fall out. That being said - I know a lot of people use percentages when calculating their macro requirements with great success.
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01-16-2014, 06:07 PM #147
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01-16-2014, 06:12 PM #148
- Join Date: Nov 2011
- Location: Arizona, United States
- Age: 34
- Posts: 623
- Rep Power: 165
Credz, Kenny, bill: to answer the question of how I got to these numbers for daily intake, I've been consulting with Betsy.
As far as low caloric intake and energy levels, it's day 5 and I feel awesome, I get hungry every 2-2.5 hours, eat and feel full. Never starvingValerie Annette
RussianLove18
Former I am Juggernaut 2012 Top 5
MY 2014 JUGGERNAUT THREAD:
http://forum.bodybuilding.com/showthread.php?t=159096301
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01-16-2014, 06:13 PM #149
- Join Date: Nov 2011
- Location: Arizona, United States
- Age: 34
- Posts: 623
- Rep Power: 165
Day 15
Wednesday day 15 was back day. I usually do back on Thursday but I wanted to mix it up and do back, which in turn left me thinking it was indeed Thursday
On the upside my teacher called me to let me know he wanted to give me a verbal high five for my "scholarly work"!
nutrition
- 800- oats and 6 egg white = 28 protein, 3.1 fat, 33.2 carb
- 10:00- protein bar/1 oz almonds = 26p, 22f, 37c
- 1200- chicken breast and white rice 34p, 7.5f, 68c
- 2:30- 1/2 cup Greek yogurt/half cup strawberry= 8p, 7.5 f, 18 c
- 630- protein bar/1 oz almonds
26p, 22f, 37c - protein=122 goal 150-180
- fat = 46 goal 30-40
- carbs = 114.2 goal 125
back/bicep- 5 min elliptical warm up
- Bench row warm up #30 x 1sets 10 rep
X2 set #35 6 rep - Lat pull down warm up #60 x 10 rep
- Superset reverse grip pull down #60 x 10 rep
#75 x8 pull down - Superset #75 x8 reverse pull down
#90 x6 pull down - Superset #90 x4reverse
- Row machine warm up x10 rep #50
#75 3 sets x6 rep - Standing single arm bent over row #30 x6 rep
#25 2 sets x8 rep - Seated bicep curls #12.5 warm up x8rep per arm
#15 2 sets x5 reps - Bent over barbell row #60 x3 sets 6 rep, 6 rep, 4 rep
Superset - Reverse grip bent over row #60 x3 sets 6 rep, 6 rep, 4 rep
supps
- juggernaut hp red raspberry 5 ***** for pump, taste, mixability and effectiveness,focus and strength
- glutamine 5***** for effectiveness of minimizing sore muscles
- phenyl core 5***** for effective weight loss
- final form 5****** for effectiveness I weight loss and sweat factor!
- ubiquonol 5***** for failure to mess up my stomach and keep my heart healthy
- carnitine mtx 5***** for effective weight loss
Valerie Annette
RussianLove18
Former I am Juggernaut 2012 Top 5
MY 2014 JUGGERNAUT THREAD:
http://forum.bodybuilding.com/showthread.php?t=159096301
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01-16-2014, 07:56 PM #150
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