#ausforce training & nutrition log

[AUSFORCE]

Diary log for the period 9/12/2012-1/1/2014

The log's purpose is to help me keep track of calorie intake and overall progress. Ideally, I'd like to get to a comfortable 85KG / 187 LBS and fit into size 36 jeans (without sucking my stomach in).

Current Stats
#Age 21
#6'1
#107.5 KG / 237 LBS


Log will include:
* Weekly training schedules/ daily nutrition
* Progress Pictures every 3 weeks
* New PB's
* Results!

#Training Schedule (will be re-evaluated every 3 months)

DEC 2012 - FEB 2013

MON
LEGS/20 minute HIIT Cardio

TUE
CHEST/20 minute HIIT Cardio

WED
Boxing Session/20 minute HIIT Cardio

THUR
SHOUL/TRI

FRI
BACK/BI

SAT
Boxing Session/20 minute HIIT Cardio

SUN
Boxing Session/20 minute HIIT Cardio

#Nutrition

Cutting @ 1,800 calories for the next 3 months on training days & 1,600 calories on cardio/off days.

Depending on strength gains/loss, calories will change accordingly.

[AUSFORCE]

#meal 1
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60

#meal 2
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
4x Zucchinis - stuffed w. rice, mince meat, tomato, in a tomato based soup (P:~18 C:~30) Calories ~400
Large Tuna can in Olive Oil (P:36 F:8) Calories 240

Boxing Session/20 minute HIIT Cardio ✔


Total Protein: 99.6g
Total Calories: 1248

#way under my calorie goal of 1800, however intermittent fasting seems to be working with meal sizes. Off to bed now.

[AUSFORCE]

#meal 1
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

#meal 2
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60
Campbell's Chunky Beef Soup <-- amazingly delicious (P:17.6 F:7 C:30) Calories 260


LEGS/20 minute HIIT Cardio✔

#new PB on Leg press today - 360 kg for 7 reps on my 5th set. Felt awesome stacking all the weights onto the machine... Makes me think I could possibly reach 400 kg in the next few months

#meal 3
Chicken vegetable Stir-fry w. rice (P:20 F:~ C:~40) Calories ~600
1x small Nectarine Calories 60
10 raw almonds Calories 70

#meal 4
200ml Natural Mango Yoghurt mixed with a few almonds/walnuts and some fibre (300)
1L water

(didn't realise how hungry I was going to be after todays workout)


Total Protein: ~94g
Total Calories: ~1900

Hopefully I wake up fresh and the last meal is flushed through my system!

[AUSFORCE]

#woke up feeling hungry and my stomach wasn't bloated for a change. Calorie counting seems to be working, down 1.5 kg since day one.


CHEST/20 minute HIIT Cardio✔

#I had an awesome chest workout! New PB on DB bench press - 50 KG dumbbells for 8 reps on my 5th set.
I just purchased a preworkout, 1.M.R and used it today... I don't know if it's a psychological supplement or if it actually gets me to lift with more intensity, but I sweated it out and didn't want to leave the gym. I also noticed my hands shaking uncontrollably.

When I got home however, I crashed onto the couch...

#meal 1

2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60
5x boiled egg whites (P:15) Calories 100
200ml Natural Mango Yoghurt mixed with a few almonds/walnuts and some fibre (P:15 F:8 C:10) Calories 300

#Feels like I'm eating more food with less calories, than I did a few weeks back when I was eating takeout etc... often. Feels great!

#meal 2

7x small Kafta's w. garlic (minced lamb cooked on the BBQ) (P:~20 F:10) Calories ~500
small green salad

#meal 3 "snacks through the night"
4x slices turkey breast (P:20) Calories 120
Super large bowl of Low calorie Raspberry Jelly.... had a sweet tooth and demolished it Calories 120



Total Protein: 96.8g
Total Calories: 1474


#Again I seem to be way under my calorie deficit goal of 1800... but protein seems to be stable at 90+ grams everyday.
I had both an awesome weight and cardio session today, can't wait for tomorrow's weigh in!

[AUSFORCE]

Boxing Session/20 minute HIIT Cardio ✔

#meal 1
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

#meal 2
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
1/2 cup white rice Calories ~150
Side of Stir fry (P:~20) Calories~300
1 whole egg (P:6.3 F:5.3) Calories 80
5x boiled egg whites (P:15) Calories 100

#meal 3
Campbell's Chunky Beef Soup (P:17.6 F:7 C:30) Calories 260
Large Tuna Can in Olive Oil (P:37.6 F:10.8) Calories 240
250ml Can Pepsi Max Calories 0

#meal 4
Super large bowl of Low calorie Berr Jelly Calories 120

Total Protein:149.4g
Total Calories:~1800


#Felt full the entire day! Preparing lunch the night before or a few days before really helps with sticking to the diet. My mates at work went to Burger King for lunch... whilst I ate my eggs.. ha

Can't wait for tomorrows weights session...

[Johnrvoss]

Good Luck Bro, Cant wait to see your progress

[AUSFORCE]

Good Luck Bro, Cant wait to see your progress

Thanks mate! First progress pics will be in week 3 I'm looking forward to it!

[AUSFORCE]

#my weight has seemed to have fluctuated up a little bit but I feel as though my mid section is leaner and I don't feel bloated. All is good!

SHOUL/TRI ✔

#I had a really bad session today, my strength has somewhat dropped... I was DB shoulder pressing 40kg for 8 reps 2 weeks ago, and today I had trouble lifting 38kg for 5 reps... I've got to get over the fact I'm going to lose strength... but it's difficult.

#meal 1
3x Crumbled Chicken Breast (P:34.2 F:13.2 C:38.4) Calories 411
Brocoli (P:10 C:20) Calories ~100
1L water

#meal 2
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

#meal 3
4x Crumbled Chicken Breast (P:45.6 F:17.6 C:51.2) Calories 548

#meal 4
3x Crumbled Chicken Breast (P:34.2 F:13.2 C:38.4) Calories 411
Brocoli (P:10 C:20) Calories ~100

#I'm eating chicken breast fillets everyday because they come in a pack of 6 for $5 and only have 137 calories + 11.4g Protein in each one (and filling). They are both easy and quick to cook... and of course yummy! I've prepared everyday's lunch basically.... Chicken and Broccoli, honestly 2 of my favourite foods!

Total Protein:154.1g
Total Calories:1845


#I didn't do any cardio today, but i'm really feeling the urge to. I might walk to the park and do some sprints for about 15 minutes.

[AUSFORCE]

#I had the biggest smile on my face this morning when I weighed my self in! It definitely has given my day a positive start!

#meal 1
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60

#meal 2
Mcdonalds Seared Mini Chicken Wrap (P:10 F:~10 C:~30) Calories 300
Powerade Calories 185

#meal 3
Chocolate Fudge Protein Bar (P:30 C:25) Calories 265

BACK/BI✔

#I had an AMAZING back workout. I felt strong and lifted heavy. Sweated like crazy. I think I need to start concentrating on my arms more, I feel as though my shoulders are bigger than my arms...

#meal 4
Sushi Train (P:~40 F:~ C:40) Calories ~700?

Tonight I went to a sushi train with all my mates... its difficult to not eat a lot... but I enjoyed it very much.

Total Protein:106.8g
Total Calories:1784

[AUSFORCE]

#apparently I've dropped 1kg since yesterday... water weight? who knows, but each morning I'm feeling great and a bit more tighter in the mid section.

#meal 1
3x Crumbled Chicken Breast (P:34.2 F:13.2 C:38.4) Calories 411
Brocoli (P:7C:10) Calories ~70
1L water

#meal 2
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60

#meal 3
2 small bowls of chilli Pasta (C:~30?) Calories ~600
Large walnut/pear/rocket salad (P:4) Calories ~200

#I'm not 100% on the calories for dinner tonight... I was at a friends house and avoided bread... For all I know it might even be 1000 calories for meal 3, I hope not.

#My leg was feeling weak today, I had a lot of pain in the side of my lower hip and down my hammy, hopefully it is set for tomorrow.
I only ended up doing a 15min boxing session.

Total Protein:61g
Total Calories:1615

#very low protein intake for today, probably due to the fact meal 3 was pretty much only carbs. Gotta love Italian friends!

[AUSFORCE]

#after one week of consistent dieting... well keeping to my calorie deficit goal, I've been able to drop 2.5kg. I can notice already a different shape in my chest area and hips... can't wait till my love handles are gone /sigh

#meal 1
200ml Natural Mango Yoghurt mixed with a few almonds/walnuts and some fibre (P:15) Calories (350)

#meal 2
5x Crumbled Chicken Breast (P:57 F:22 C:64) Calories 685

LEGS✔

#meal 3
200ml Natural Mango Yoghurt (P:10) Calories (250)
Few slices of water melon Calories (~100)

#meal 4
Protein Shake (P:30 F:1.5 C:28) Calories 249
Protein Bar (22.8 C:2.5) Calories 242

Total Protein: 134.8g
Total Calories: 1876

#I feel quite full and bloated at the moment, hopefully I wake up on an empty stomach and lighter!

[AUSFORCE]

#I think i should've done my cardio yesterday but I was feeling lazy... definitely going to get back into it!

#meal 1
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

#meal 2
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

#meal 3
black angus king rump 500g (P:110g) Calories ~700
Potato Wedges Calories 150

Total Protein:193g
Total Calories: 1674

CHEST✔

#Didn't have time to do cardio today, was extremely busy but had an awesome gym session. Smashed the 50kg db bench press for 8 reps. Felt great.

[AUSFORCE]

#woke up at the same weight as yesterday, hopefully today I'll have a more accurate number for calories.


#meal 1
Breakfast smoothie shake;
1 banana (P:1.9 C:22) Calories 99
2 weetbix (P:4.1 C:22.1) Calories 117
250ml soy milk (P:7.1) Calories 95
1 scoop whey (P:9) Calories 40

#meal 2
3x Crumbled Chicken Breast (P:34.2 F:13.2 C:38.4) Calories 411
Brocoli (P:7C:10) Calories ~60

#meal 3
Large bowl of minced beef w. peas, carrots, potato (P:~20) Calories 550
Large Tuna Can in Olive Oil (P:37.6 F:10.8) Calories 240
Bow of watermelon Calories 250

Total Protein:113.9g
Total Calories: 1862

[AUSFORCE]

#woke up at 103.9kg this morning! Feels grrreeeeaaat!

#meal 1
6x Crumbled Chicken Breast (P:68.4 F:26.4 C:76.8) Calories 822
Brocoli (P:7 C:10) Calories ~60
1L Water

#meal 2
350ml Yoplait Strawberry Yoghurt w. fibre (P:17.8 C:45 F:6.6) Calories 330

#snacks
40g Peanut Butter (P:8.5 F:20) Calories 250
10 raw almonds Calories 70
Large Bowl of Watermelon Calories ~400
Skim Latte Calories (P:9) Calories 90

Total protein:103.9g
Total Calories:2022


#I ended up going for coffee tonight with some mates and munched on a few different things. It's watermelon season and its hard to resist such a tasty fruit... only problem its got a lot of sugar in it! Drinking 1-2L of water a day has also helped crunch my appetite. Went over my calories by ~200, but I'm not too worried today. My shoulder workout this morning was difficult, I'm losing strength! I did 4 sets of 36kg db shoulder press for 8 reps... down from the 40-42kg dumbbells, but i guess it's a sacrifice I've got to make to look better.

Also after coffee tonight I got home and checked my body out in the mirror, I can see a big difference from day 1 and I can also see some shape. My goal now I think is to hit 95kg. Hopefully I can do it by the end of January.


SHOUL✔

[AUSFORCE]

#meal 1
up & go 250ml (P:14.8 F:3.8 C:24.8) Calories 203

#meal 2
Large Tuna can in Olive Oil (P:36 F:8) Calories 240
2x Crumbled Chicken Breast (P:22.8 F:8.8 C:25.6) Calories 274
Cup of Brocoli (P:4 C:10) Calories 60
Mcdonalds Softserve Calories 149

#meal 3
Large Tuna can in Olive Oil (P:36 F:8) Calories 240
2x Soy & Linseed slices (P:10.6 C:24) Calories 223
Paddle Pop (P:1.5 F:1.5 C:25) Calories 77

#meal 4
Chocolate Fudge Protein Bar (P:30 C:25) Calories 265


LEGS✔


#meal 5
Protein Shake (P:30.1 F:1.8 C:30.4) Calories 275

Total Protein:184.3
Total Calories:2006

#So I went over my calories by 200... and I didn't do cardio, however it was steaming hot today from 8am-4pm and I was moving freight packages all day under a tin roof... I was close to not going to the gym this evening to do legs, felt weak as hell... But I went! Pushed 360kg on the leg press for 8 reps... had a sweaty workout.

Going to drink 1L of water before bed tonight, hopefully I wake up lighter than this morning, tomorrow!

[AUSFORCE]

#Woke up at the same weight today and felt bloated. May have been from the protein shake containing milk, before I went to bed.
I trained chest this morning and to my surprise I pushed 50kg db for 8 reps on my 5th set of DB Bench press on my own. Took my pre-workout as well, and tried my new headphones out, it was like a music festival in my ears. I was so pumped to lift.

CHEST✔

#meal 1
5x Crumbled Chicken Breast (P:57 F:22 C:64) Calories 685
2x Tortilla Wrap (P:12 F:8 C:65) Calories 410

#meal 2
Chicken Burger w.lettuce tomato cheese (P:~20 F:10 C:40) Calories ~500
Random Sweets Calories 200

Total Protein:77
Total Calories: 1795

#I don't know if my calorie counting today is exact, but I feel as though I ate around 1900 calories. Nutrient wise, it wasn't a great day.

[AUSFORCE]

#I didn't have time to log yesterday... my cousin and his wife have just recently bought a new home and we landscaped their garden. We started at 7am and finished at 6.30pm. It was an overcast day but I've never sweated so much.... absolutely drenched by 8 am, digging trenches etc... I've got a pretty bad sunburn/tan now.

I tried sticking to my calorie limits and ate only a burger when we all got lunch, however by night time, that was all I had eaten and I was prepared to eat ANYTHING in my way. At 9pm I smashed 6 chicken breast, with 2 white tortilla rolls and half a chicken and cashew stir fry w. white rice. Lots of water as well. I'm going to guess I ate at about 2300-2600 calories.

Total Protein: ~120g
Total Calories:2600

[AUSFORCE]

#woke up feeling bloated from stuffing my self last night, but it felt good. Sun burnt pretty bad and my whole body is aching. I won't be working out today... just a lot of water and will stick to a 1600 calorie diet tonight.

I feel like I need to wash my insides out!

#Today won't be logged, lots of festive food was eaten