Brasmonky's fat and needs to lose weight log.

[Brasmonky]

I've been trying to get in gear and cut some weight so I thought a log might help. I cut last spring, probably dropped 20lbs, and i've gained most of it back if not more. My diet has kind of went to **** so that needs to be fixed.

I'll weigh in tomorrow first thing in the morning to get an accurate weight. Goal is to drop 2-3lbs a week. I will log my diet and workout.

[Brasmonky]

Weight this morning was 196.4

Workout:
30 Minutes Cardio
Shoulders:
Seated Shoulder Press 10, 10, 6, 4
3 sets of a rotator cuff exercises I dont know the name of
Standing Shoulder Press 4x10
Standing Lateral Raises 2x10
upright rows 4x10

Legs:
Leg Press 4x10
Ham string curls 3x10
Kettle Bell Swings x 3

I haven't been able to squat since I jacked my back up in March...

Diet - It's going to take me a while to perfect it, so any input is appreciated..

6am - 3 Eggs - 210 Calories
8am - 1 apple + Coffe - 110 Calories
10am - 25g Protein Shake - 135 Calories
12pm - Chicken Breast + Salad & Cottage Cheese - Round 550 Calories
3pm - String Cheese - 110 Calories
Handfull of Nuts around 5pm
workout
7pm - 1 scoop protein shake + 2 cups milk - 330 Calories
For dinner tonight I'll eat some chicken and veggies stir fry - 400 cals

Total Calories: ~~1900
I need to check the packages and get all the macros like Protein and what not, but its a start.

[Brasmonky]

Workout today was 30 minutes cardio, followed up by 10 minutes HIIT, then a couple minutes cool down. Around 500 calores burned.


Diet - Pretty much the same as yesterday
6am - 3 Eggs - 210 Calories
8am - 1 apple + Coffe - 110 Calories
10am - 25g Protein Shake - 135 Calories
12pm - Chicken Breast + Veggies+ String Cheese Round 500 Calories
Handfull of Nuts around 5pm
Post work out 25g Protein - 135 Calories
For Dinner tonight I'll either have either a Tuna wrap and some cheese or chicken and veggetables.

Calories a little low today - round 1500

[Brasmonky]

Weight: 192.6

I'm guessing I dropped a lot of water weight. Diet and workout was pretty crappy today. Busy day...

Diet:
6am - 3 Eggs + Cheese
8am - 1 Banana
11:45am - Chicken Breast + Taco wrap + Cottage Cheese + String Cheese
4pm - Hand full of nuts
6pm - Post Workout 1 Scoop protein shake
For dinner tonight I'm probably going to have a hamburger, grilling out.

Workout: Chest
Bench 10x10
Decline 3x10
Fly's 3x10

20 Minutes Cardio.

Was really drained today, hopefully my workout is better tomorrow.

[Brasmonky]

Workout Today:
30 Minutes Cardio
Biceps and Triceps + Some Kettle Bell snatches.

Diet -
6am - 3 Eggs With Cheese
8am - 1 banana
10:30am - 25g Protein
1pm - On Fridays we go out to eat for lunch so I have to get whats healthiest. 2 Chicken Breasts with some rice.
7:30pm - Milk + 25g Protein

Tomorrow I'm going to try to do early morning cardio and check my weight. Also, need to plan a better diet for next week. Everytime I look back on the day i'm not too impressed.

[Brasmonky]

Weight 192.4

Workout:
40 minutes Faster Cardio. In the 40 minutes, I threw in three 5 minute HIIT sessions.

Post workout:
25g Protein + Milk and a banana - 360 Cals.

[Brasmonky]

I didn't track my diet yesterday, but pretty much ate the normal. Also did 30 minutes of Cardio in the morning.

Goal Weight for 10/1: 190

Planned Diet for the day:

6am Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein

8:20am Meal 2:
Apple x 2 Calories - 130

10am Meal 3:
1 Scoop Protein 135 Calories – 25g Protein

12pm Meal 4:
½ Cup Fat Free Cottage Cheese: 80 Calories - 14g Protein
Chicken Breast 8 oz: 240 Calories – 50g Protein
Veggies 2/3 Cup: 25 Calories


Snack:
String Cheese: Calories 50 Protein 6g

Meal 6 Preworkout:
1 Scoop Protein: 135 Calories – 25g Protein

Meal 7 Post W/O:
2 Scoops Protein: 270 Calories - 50g Protein

Total Calories: 1257 Total Protein: 205g

I will have 1 more meal at the end of the night. Most likely something like Tuna or Turkey.

[Brasmonky]

Workout Today:
Shoulders
Seated Press: 1x15, 4x10
Front Lateral Raises: 3x10
Standing Shoulder Press: 5x8-10
Side Laterals: 2x10
Dumbbell Upright Rows: 3x10

Legs:
Leg Press: 4x10 1x5
Hamstring Curls: 3x10
Kettle Bell Lunges: 3x10

20 Minutes Cardio

[Brasmonky]

Dinner tonight:

8oz Chicken Breast: 240 Calories 50g Protein
½ Cup Fat Free Cottage Cheese: 80 Calories - 14g Protein
1 Tbspn Natty PB: 105 Calories, 4g Protein

Total Calories: 1682 Total Protein: 277g

Still a little low on Calories, but I eat all my chicken with sauces. I don't measure them out, so that is some added calories. Tomorrow I'm thinking of going a little higher on carbs.

[Brasmonky]

6am Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein
1 Packet of Oatmeal: 100 Calories - 4g Protein

8:20am Meal 2:
Banana: 110 Calories

10am Meal 3:
1 Scoop Protein 135 Calories – 25g Protein

[Brasmonky]

Meal 4: Went out to eat cause the cafeteria at work was closed, couldn't use the microwaves for my food.
Salmon & Veggies: Said to be 500 calories and 40g Protein on the menu. I gave in and had some chips so i'm going to over estimate and say lunch was 800 calories.

Meal 5: Shake - 135 Calories 25g Protein
Meal 6: Post Workout Shake - 135 Calories 25g Protein

Will try to choke down a 7th meal before bed.

Workout today. 25 Minutes cardio split between lifting.

Chest Day:
Dumbbell bench: 1x15 3x10 2x6-8
Decline Bench: 3x10 2x6-8
Flat Bench Fly's: 3x10
Cable Fly's: FST-7. FST-7 is 7 sets of 10 with 15-20 seconds rest.

[Brasmonky]

Today is my day off from the gym. First day off in like 12 days, figured I needed one.

Diet:

6am Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein

8:20am Meal 2:
1 Banana - 110 Calories

10am Meal 3:
1 Scoop Protein 135 Calories – 25g Protein

12pm Meal 4:
½ Cup Fat Free Cottage Cheese: 80 Calories - 14g Protein
Chicken Breast 8 oz: 240 Calories – 50g Protein
Veggies 2/3 Cup: 25 Calories

Snack:
String Cheese: Calories 50 Protein 6g

6:30pm Meal 5:
6oz Turkery Burger - 150 Calories 20g Protein
Non Fat Wrap - 140 Calories

[Brasmonky]

9/30 - Weight: 193

Some how i've went up in weight.

Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein
Cheese: 110 calories

Meal 2:
Banana: 110 Calories

Meal 3:
Tuna with some mayo and spicey mustard: ~~200 Calories 24g
½ Cup Fat Free Cottage Cheese: 80 Calories - 14g Protein
String Cheese: 110 Calories

[Brasmonky]

Injured my back. Haven't been able to do anything physical for hte past 4 days. Going to try to jump back on it tomorrow.

[Brasmonky]

First day lifting since i hurt my back, feels good. Didn't do a whole lot though.

10/7 Weight: 191.3

If i'm 190 this weekend, that will be 6 pounds in 3 weeks, so thats what i'm going for.

Tonight in the gym:
Bench Press: 8x10
Machine Fly's: 3x12
Cable Fly's: 3x12-15

Tricep V Bar Push Downs: 3x15
1 Arm Cable Push Downs: 3x10-12

Weighted Crunches: 4x20 - 30
Cunches: 3x20
Back Extensions: 3x10

To loosen up my back a little bit I did:
1 arm kettle bell dead lifts - wide leg: 3x10
Straight leg kettle bell dead lifts: 2x10

30 Minutes cardio post work out.

Diet today so far:

6am: Protein Shake + Milk: 215 Calories 30g Protein
8am: 1 Cup Oat Cereal + Milk: 320 Calories 8g Protein
10am: Protein Shake 135 Calories 25g Protein
12pm: 4oz Chicken + Salad: Estimated 500 Calories + 24g Protein
5pm: Post workout - Shake 135 Calories 25g Protein
Total Calories: 1305 Protein: 112g

Will still have 1 more meal tonight.. shooting for about 500 more calories.

[Brasmonky]

Friday 10/8

Planned a cheat meal since I was eating out for lunch

6am: Protein shake 25g Protein 135 Calories
8am: Cereal 8g Protein 320 Calories

Then my big ass cheat meal at noon...
double cheese burger with bacon
fries
cup of chili
peice of pie
This was at a dinner, not like Mc D's or fast food...

then my workout was
30 minutes hard cardio ~375 Calories burned
40 minutes lifting circuit style
20 minutes cardio ~225 Calories burned

Then I pretty much fasted till the next morning.

[Brasmonky]

Today so far:

9am: Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein

Went Mt. Biking for an hour and a half.

12:30pm: 1 Can of tuna + light Mayo + Mustard + String Cheese - 240 Calories 20g Protein

[MJFan1]

That cheat meal looked impressive, I'm having myself one today. Keep it up man.

[Brasmonky]

That cheat meal looked impressive, I'm having myself one today. Keep it up man.

I just ate 1100 calories in pasta too.. uggg

But I probably burned that if not more mt biking today. Hit the gym tomorrow and check my weight. Kinda curious what it will be like since i'm eating a lot, but still tracking the calories and making sure i'm burning enough to be in a deficit

[Brasmonky]

Weight 190.2

So far today...

Pre WorkOut: Protein Shake - 52g Protein 280 Calories
Post Workout: Protein Shake - 52g Protein 280 Calories

Workout
Bench Press: 1x10 5x5
Barbbell Rows: 5x10 (went light weight due to injuring my back last week)
Shoulder press: 1x10 5x5
Barbell Shrugs: 3x12-15 (again light weight)

40+ Minutes of cardio - 500 Calories burned.

2pm
1/2 Cup Brown Rice - 106 Calories
4oz Chicken Breast - 120 Calories 24g Protein
Wrap - 180 Calories
Jello - 10 Calories

4pm
80 cal yogurt

6pm
1tblspn Natty PB - 95 Cals
Albacore + Mayo + Mustard - 170 Cals 24g Protein
Cheese Stick 50 Cals 6g Protein
-=--=-=-=-=-=-=-=-=-=
1371 Calories
-=-=-=-=--=-=-=
Still will have another meal.

[Brasmonky]

Diet today -


6am Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein
-
8:20am Meal 2:
Yogurt: 80 Calories
-
10am Meal 3:
1 Scoop Protein 140 Calories – 25g Protein
-
12pm Meal 4:
1 Cup Brown Rice - 212 Calories
6oz Chicken Breast - 165 Calories 36g Protein
Jello - 10 Calories
-
2pm Snack
1 Cheese Stick - 50 Calories 6g Protein
-
5pm PreWO Meal 6:
2tbspn Natty PB - 190 Calories
Protein Shake - 140 Calories - 25g Protein
-
6:30pm PWO Meal 7:
1 1/2 Cup Milk + 2 Scoops Protein Shake - 400 Calories 60g Protein
-
8pm Meal 8:
Turkey Burger + Wrap + Cheese - ~450 Calories 36g Protein
-
2,029 Calories 233g Protein

[MJFan1]

Solid diet man.

[Brasmonky]

Solid diet man.

Thanks, today was the first day I actually felt malnourished so I ate more than usual. Too lazy to type of my workout right now haha

[MJFan1]

Thanks, today was the first day I actually felt malnourished so I ate more than usual. Too lazy to type of my workout right now haha

Malnourished? How?

[Brasmonky]

Malnourished? How?

ehh i was getting a little dizzy working out. Felt really drained. I cut my cardio short cause of this.

[Brasmonky]

Diet Today:

6am Meal 1:
Whole Egg + 4 Egg Whites: 192 Calories – 35g Protein

8:20am Meal 2:
Yogurt: 80 Calories

11am Meal 3:
2 Scoop Protein 280 Calories – 52g Protein
-
12pm
1 Cup Brown Rice - 212 Calories
6oz Chicken Breast - 165 Calories 36g Protein
Jello - 10 Calories
1 Cheese Stick - 50 Calories 6g Protein
-
4pm
1tbspn Natty PB - 90 Cals
-
6pm
Protein Shake 140 Calories 25g Protein
Cheese Stick 50 Calories
-
7:30pm
Turkey Burger + Wrap + Cheese - ~450 Calories 36g Protein
Jello - 10 Calories
-
1729 Calories 200g Protein

---------------

Workout 40 Minutes Cardio ~~ 500 Calories burned.

I'll most likely have a protein shake before bed to add some cals..

[Brasmonky]

Diet Today: (I started putting my meals in to an excel sheet so its a copy/paste)

Meal Calories Protein
13-Oct
Meal 1 6am
Protein Shake + Milk 220 30

Meal 2 8:20am
Yogurt 80

Meal 3 10am
1 Scoop Protein Shake 140 25

Meal 4 12pm
1 Cup Brown rice 212
6oz Chicken Breast 165 36
Jello 10

Snack 1:40pm
1 Cheese Stick 50 5

Meal 5 4pm
1 tbspn Natty PB 90 5
Protein Shake 140 25

Meal 6
Protein Shake 140 25


Totals 1247 151

As usual, will still have another meal tonight to try to hit 1800 calories.

Workout:
Shoulder Press: 1x12 3x10 Suppersetted with DB Front Raises 3x8-10
Lat Pull Downs: 3x10-12 Suppersetted with DB Shrugs 3x10-12
T-bar Rows: 3x10 Suppersetted with upright rows 3x10

20 Minutes Cardio to finish it up.

[stingray72]

I see your making progress losing weight good job.

[Brasmonky]

I see your making progress losing weight good job.

Thanks

[stingray72]

Your welcome reped back bro