After realizing how much other people are benefiting from logs on here, I decided to go ahead and start my own.. Hopefully I will have a lot of followers who will be able to give good advice and get me to my goals! Thanks to Moose for getting me going!
Quick Introduction
As a kid I was always "The Diesel". Atleast 4 inches taller than everyone else, and probably about 4 pant sizes larger as well. I was always big and I just learned to except it. But eventually, enough is enough. I entered my freshmen year of high school at about 230 pounds and probably atleast 25% bodyfat. But around Christmas time my life changed. I joined a gym, started reading on these forums, and made a huge lifestyle change. I ate better, started lifting weights, and started feeling better about myself. Unfortunately, I went about it way wrong. Some days I would eat less than 1400 calories and I got down to about 180 pounds with absolutely no strength.
Stats
Height: 6'4
Weight: 190
Age: 17
Goals
I have been cutting for the last 3 weeks with great results. I would like to finish this 8 week cut with about another 5 or 6 pounds lost, then start my slow summer bulk! I eventually want to be "The Diesel" again, but this time just much healthier, stronger, and leaner!
Macros
2500 Calories
205 g protein
90 g fat
Rest from CHO
Supplements
Animal Pak
Controlled Labs OxiMega
NOW Foods Vitamin D3
Various Protein Powders
I won't be getting any pictures/updates of my meals in until Saturday, but I can't wait to get started!
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04-21-2011, 06:55 PM #1
Refueling The Diesel - Nutrition and Training Log
Lift, Eat, Sleep, Repeat
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04-22-2011, 03:25 PM #2
Date: Friday, April 22, 2011
Workout: Arms
Bicep Curl: 85x10x3
Hammer Curl: 35x10x3
Cable Curl: 90x10x3
Bent Bar Pushdown: 85x10x3
Tricep Kickbacks: 20x10x3
1 Arm Cable Pulldown: 30x10x3
Leg Press Calf Raise: 250x12x5
Cardio: None
Food
Chocolate FroYo, Chocolate Cheerios, Myofusion, Hershey’s SF Syrup
Lemon Pepper Tilapia and Buttered Broccoli, XF Arctic Lemonade
Macros:
Calories: 2480
Protein: 212
Fat: 100
Summary:
I was supposed to have a baseball game tonight but it ended up getting cancelled. Since it’s Good Friday I can’t eat meat or eat between meals so I already ate dinner and got to get my first log in early in the day! I wasn’t planning on updating until tomorrow but my iPhone came in early and I was able to get this log going with atleast a few pictures! Double header tomorrow since tonight’s games got rained out.. Hopefully will get my first full day logged.
-Deal
Lift, Eat, Sleep, Repeat
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04-23-2011, 08:11 PM #3
Date: Saturday, April 23, 2011
Workout: Chest
Bench: 135x12x3
Chest Press Machine: 170x10x3
Dips: BWx3
Cable Crossovers: 40x12x3
ABS
Cardio: 20 mins on treadmill at 4mph, high incline
Food:
Ham and veggie frittata w/ FF mozz, cheddar – veggie medley - coffee
Flatout BBQ pizza
Ben n Jerry’s Milk n’ Cookies
Macros:
Calories: 2495
Protein: 232
Fat: 94
Summary:
Kind of a hectic day.. Got up early and our double header got pushed back due to field conditions. We ending up winning both games but I was at the ball park all day! Went over to the gym for a quick workout so it was not very productive. I didn’t have my headphones with me so couldn’t get any music and I can’t workout without some music! Heading to the family’s for Easter tomorrow!
-Deal
Lift, Eat, Sleep, Repeat
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04-24-2011, 05:12 AM #4
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04-24-2011, 06:30 AM #5
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04-24-2011, 07:15 PM #6
Date: Sunday, April 24, 2011
Workout: Rest
Food:
Scrambled Eggs, Myofusion, Flax Seed Muffin
Ham, Potatoes Au Gratin, Broccoli Cheese Casserole, Corn, Buttered Roll
Easter Funfetti Cake w/ Breyers Vanilla Ice Cream
German Chocolate Cake w/ Breyers Vanila Ice Cream
Reese’s Peanut Butter Eggs (3)
Summary:
First off, Happy Easter! I enjoyed a nice day with family and had some good eats. I weighed in at 188.5 which is 1.2 pounds lighter than last Monday, but I wanted to weigh in today instead of Monday because I knew that I would definitely be spilled over tomorrow. Hopefully I can get rid of all of this excess by hitting the gym hard the next couple of days! We have a game scheduled, but the forecast for the next 3 days does not look like much baseball will be played. Hope everyone had a great Easter!
-Deal
Lift, Eat, Sleep, Repeat
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04-24-2011, 07:19 PM #7
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04-24-2011, 07:24 PM #8
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04-24-2011, 07:30 PM #9
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04-24-2011, 07:37 PM #10
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04-24-2011, 07:41 PM #11
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04-25-2011, 03:56 AM #12
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04-25-2011, 04:01 AM #13
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04-25-2011, 06:03 PM #14
Date: Monday, April 25, 2011
Workout: Legs
ATG Squats: 225x10x3
Leg Press: 6ppsx10x3
Leg Extension: 135x12x3
--SUPERSETTED WITH--
Hamstring Curl: 140x12x3
NOTE: My right knee has been bothering me lately after pitching in rainy/wet conditions. I went lighter today with legs and really wanted to emphasize form on my squats. My supersetted exercises were very slow and controlled with an emphasis on the negative.
Cardio:
20 mins on treadmill at 4mph, high incline
20 mins on spin bike, brisk pace
Food:
Scrambled Eggs w/ crushed red pepper, no coffee this morning
Turkey sandwich w/ ff American, sandwich round – carrots w/ ff ranch
Active Lifestyle Coffee Froyo – XF UP 2.0 Cinn Roll
Spicy chicken – veggie medley- XF Arctic Lemonade
Macros:
Calories: 2310
Protein: 218
Fat: 88
Summary:
Very happy with today. Got in a good leg workout given the circumstances and had a good session of batting practice due to our game getting cancelled. I dropped the carbs by 50g to help alleviate this extra water retention from my Easter cheat. Also got in a great sweat from my cardio. Tomorrow I will keep carbs down by 50g as well and then back to normal at 2500 calories for Wednesday.
Question: I would like to try some chocolate proats for tomorrow’s PWO treat. How would you recommend I prepare these? I have never made oats from scratch, just always resort to the instant packets. I was thinking ½ cup oats soaked in water during the school day, then add 1 scoop Myofusion chocolate w/ 2 TBSP Dark Chocolate Dream Peanut Butter. I can’t get too crazy with these as I want to keep the carbs down tomorrow as well, but I would probably also add some chocolate cheerios if I had the room. Just a thought for the future!
-Deal
Lift, Eat, Sleep, Repeat
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04-25-2011, 06:08 PM #15
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04-25-2011, 06:11 PM #16
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04-25-2011, 06:12 PM #17
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04-25-2011, 06:14 PM #18
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04-25-2011, 06:15 PM #19
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04-25-2011, 06:18 PM #20
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04-25-2011, 06:23 PM #21
Thanks for the help man! So 1/2 cup oats, 6 oz skim milk sitting overnight.. Add slightly more water when I am ready to nuke 'em, then pull em out of the microwave to add the PB and whey? Stir and enjoy?
Obviously I am clueless lol.. I always go with cereal/ice cream bowls instead of oatmeal or sludge.Lift, Eat, Sleep, Repeat
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04-25-2011, 06:29 PM #22
Yes. The addition of water in the morning is based on if theres liquid leftover. This will probably throw you off until you are able to tell if it needs some extra liquid or not. Some people just eat it cold, I don't like it that way myself.
If the oats look like it absorbed everything over night, literally a splash of water then nuke it.
If there is some juice still in the oats, it may not need any extra liquid.http://forum.bodybuilding.com/showthread.php?t=133486203
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04-25-2011, 06:32 PM #23
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04-25-2011, 06:34 PM #24
It really is.
I messed up about 3 bowls before I figured it out. Well, messed up isn't exactly true. It really depends how you like your oats. I like them more sludge like, so if I added too much liquid - I just added in more oats to thicken it up and adjusted my macros accordingly.http://forum.bodybuilding.com/showthread.php?t=133486203
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04-25-2011, 06:38 PM #25
- Join Date: May 2010
- Location: Texas, United States
- Age: 35
- Posts: 2,065
- Rep Power: 1985
Pick up some xanthum gum to add volume in oats.
Also what happened to the first few days of pics?
Also Also, I'm in and glad to see you started you log up!Training Log
http://forum.bodybuilding.com/showthread.php?t=162405761
"Attention campers, lunch has been canceled today due to a lack of hustle. Deal with it!"
-Tony Perkins in Heavyweights
S: 345
B: 240
D: 385
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04-26-2011, 03:36 AM #26
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04-26-2011, 06:29 PM #27
Date: Tuesday, April 26, 2011
Workout: Back
Barbell Row: 145x10x3
Plate Loaded Pulldown: 2ppsx10x2, 2pps+10x10
Plate Loaded Row: 2ppsx10x2, 2pps+10x10
Lat Pulldown: 110x10x3
Cardio: 20 mins treadmill at 4.2mph, high incline
Food:
Scrambled Eggs – Keto Muffin
Same lunch as day before
First attempt at proats (1 cup oats, 10oz skim milk, 3TBSP DCD, Myofusion)
Grilled Balsamic Vinaigrette Chicken – Green Beans
Macros:
Calories: 2310
Protein: 206
Fat: 92
Summary:
Had another day off of baseball due to weather, but ended up umpiring a local little league game. More severe storms for tomorrow so probably another day at the gym instead of the field. Tomorrow I will raise my calories back up to 2500. Today’s workout was very quick and to the point as I had to get home after indoor practice to change and go umpire. However, I maintained an awesome pump in my back and haven’t had that kind of focus and energy in a long time. If tomorrow’s game gets rained out, tomorrow will be arms. Otherwise I will be taking the day off from the gym due to our game.
-Deal
Lift, Eat, Sleep, Repeat
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04-26-2011, 06:33 PM #28
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04-26-2011, 06:46 PM #29
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04-26-2011, 06:50 PM #30
Ahhh. I actually like mine to be pretty thick.
Oats are an odd thing. Before I really got serious about my diet, I had them baked once (billed as Baked Oats) down in Hershey at this kick ass diner. It was basically a lump of oats with a side of warm milk..
When the waitress sat it down in front of me - I looked at the oats then looked at her and said "what the fukc am I supposed to do with this?"
Infliction and emphasis on WTF.
She laughed, all my friends at the table laughed, she instructed me on how to eat it - and since then I love oats.
/endramblehttp://forum.bodybuilding.com/showthread.php?t=133486203
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