Diet/workout log.

[NicholasMango]

Calories: 1501
Protein: 123.5
Foods:
Protein shake (2 scoops vanilla cellucor, 1 frozen banana handful of frozen strawberries) 1 cup of fat free greek yogurt, 1 cup skim milk and a tiny bit of vanilla extract. Smooth as fk.
2 pieces little caesars cheese pizza and 2.5 breadsticks
4 0z frozen yogurt
2/3 cup greek yogurt

Lifts
None today

[NicholasMango]

Calories: 1492
Protein: 127.6
Foods:
1 breadstick
12 oz chicken breast and 200grams brown rice
Protein pancakes made from 1 scoop syntha 6, 1/3 cup bisquik, ½ cup greek yogurt, 1 egg, ½ cup skim milk, and ½ teaspoon baking powder. Topped with ¼ cup SF syrup and a side of ½ cup skim milk.
Pancakes were pretty darned good actually.



Lifts
1x5 110lb OHP and 2x5 105lb OHP
2x10 BW pullups
1x5 275lb deadlifts

[NicholasMango]

Calories: 1505
Protein: 133.5g
Foods:
½ cinnamon roll from nemos
2 chicken breasts from my athletic clubs restaurant
2 pieces of dominoes pizza
Omelette with 2 premade turkey sausage patties, ¾ cup eggwhites, and 1/8 cup fat free mozzarella (Ran out of cheese )
1 piece of pita with ¼ tablespoon butter

[NicholasMango]

Forgot this last night was tired. lol weight in tomorrow


Calories: 1350
Protein: 152g
Foods:
1 ½ cups of eggwhites not as bland as I thought it would be
5 ritz crackers and 1 oz colby jack cheese.
1lb chicken tenderloins with 1 piece premade pita bread+ 21 steak fries
Steak fry count was not exact. Estimated to nearest serving size. Daily calories are likely accurate +100 or -50 calories.


Lifts
Got called into work early and gym closed after for Easter (I don’t even celebrate Easter till next week lol) So I missed some.
3x5 135lb bench
3x5 105lb pendley rows

[NicholasMango]

Calories: 1474
Protein: 140.2g
Foods:
Made a batch of hella good crepes (2 scoop cellucor vanilla whey 1 cup skim milk 2 egg whites 2/3 cup bisquik 1.5 teaspoons canola oil pinch of salt)
Used ½ cup syrup. Someone swapped my SF syrup with regular in the pantry… 420 calories instead of 40. FML.
12 oz of Cajun chicken tenderloins with 1.5 cups Cajun vegtable mix (Onion, clery, green pepper.) poverty as fuark. Needed rice/bread/potatoes. Maybe as a soup? Would be good. Just needed more. Too bad I didn’t have another 380 calories


Weigh in tomorrow

[NicholasMango]

Weekly averages (7 days. excluding cheat day which is not counted.)
Calories: 1480.3
Protein: 135.71 grams
Weight today: 156.6lbs
Change since last week 0.6lbs
Estimated calories below TDEE based on this week: 300
Estimated TDEE based on this week: 1780.3


last three weeks averages:
Calories: 1548.86
Protein: 139.28g

Last week weight: weighed in at 157.2lbs.

Weigh in two weeks ago: 160.0lb
Previous weight(3 weeks): 161.2lb
Weekly change average : 1.5333...Lb
Estimated calories below TDEE on average: 766.666...
Estimated TDEE: 2315.52666...



I seem to be plateauing, and I don't really have anymore calories to cut out....Although it could just be water weight.
Thinking about starting some cardio. I need to swim more for work if nothing else. (Lifeguard that isn't good at swimming....uwutm8?) Biking isn't that bad. And being good at running is always nice. We'll see what happens.
If anyone knows an accurrate method for tracking calories burning in cardio, let me know (I have a heart rate monitor. And it is accurate, but not waterproof so not for swimming lol.)

[NicholasMango]

Calories: 1499***
Protein: 167.5***
Foods:
Crepes recipe from yesterday with ¼ cup SUGAR FREE syrup. #life is good. Btw macros on these babies are 734 calories 71.2grams of protein. Including syrup
Barbecue chicken mini pizza. Bout 535 cals and 51.5 grams protein.
¾ cup eggwhites and ¼ cup fat free mozzarella.


Note on future macro counts: If I remember, I’m gonna count calories based on macro calculations, seems more accurate based on FDA regulations.


oxygen consumption = (speed in meters/minutes) x
(0.2 ml/kg/minutes per meters/minutes) + 3.5 ml/kg/minutes

Lifts/Cardio/Stretching
5.08km “run” in 38 minutes 40 seconds. That’s 80.987L of oxygen and 404.9 calories. Probably. Hopefully. I cant math. An online calc says 346calories. But I trust the formula I used more.



Was gonna lift today, but a water main broke at the athletic club :/ It is closed until they pass inspection. So at least noon today. :/

***
had a serious cheat meal at end if the day. I'm guessing the pizza was not the best macro choice. Also I should skip breakfast more.


This day wont be counted in weekly macro count

[NicholasMango]

Calories now counted based on macro totals
Calories: 1502.44
Protein:137.07
Carbs: 112
Fat:56.24
Foods:
10oz ribs (no sauce)+ 23grams white bread+5 saltine crackers
Half a batch of protein pudding I made. Was nothing special. Don’t feel like posting ingredients.
6 oz Cajun chicken 1.5 cups veggie Cajun mix 1 cup brown rice


Lifts/Cardio/Stretching
Run
Distance: 4.43 km
Duration: 35:53
Average Speed: 7.41 km/h
Average Pace: 8:05 min/km

Lifts:
2x10 BW pullups
2x5+1x4 105lb OHP
1x5 275lb deadlift

[NicholasMango]

Calories now counted based on macro totals
Calories: 1500
Protein:121.5
Carbs: 132
Fat:54
Foods: 4 egg omelette with ½ cup fat free mozzerella
Another identical omelette
Package of SF chocolate pudding made with 3 cups skim milk
1 can chicken herb dumpling soup
4.5 tablespoon eggwhites. (Perfectly filled macros broskis.)

[NicholasMango]

Calories now counted based on macro totals
Calories: 1574.5
Protein: 214.6
Carbs: 90
Fat: 9.9+whatever was in the chicken
Foods:
12 oz chicken(didn’t have full macros on this. Just protein and calories. Fat values will be lower than actually consumed.) and 100 grams brown rice
3 cups eggwhites
2 pieces little Caesars pizza

Lifts/Cardio/Stretching
3x135lb bench
3x5 110lb cable row
3x5 105lb pendley rows

I ran today (same routine as last time.) but I ran on an indoor track and the gps screwed it up lol said I ran .6k Was way closer to 5k. I dunno for sure but should be slightly more than last time methinks. I’ll try to run outside so I can track from now on.

[NicholasMango]

So uh. Yesterday we had a dinner party. For some reason I thought I was gonna stare down cheesecakes and meringues, and Filet Mignon and all sorts of other delicious **** like that, bust out a scale, and stay within my macroes. LOLOLOL did not work out that way at all. Not at all. So uh yeah. Today is Easter. (My family celebrates orthodox Easter cause of my grandparents.) so there will be all sorts of yummy **** later too. So fml wish me and my limited willpower luck.

[NicholasMango]

Calories no longer calculated based on macros (wasted effort. Wasn’t different enough.)
Calories: 1500
Protein: 124.3
Foods:
1 oreo and a few crackers for breakfast. Lol.
1lb of chicken breast with 2 cups frozen peppers/onions + 2 whole wheat tortillas.
1 banana pre workout
1 can chicken dumpling soup
¾ cup reeses puffs 1 cup milk
Lifts/Cardio/Stretching
Run Summary:
Distance: 4.91 km
Duration: 34:46
Average Speed: 8.48 km/h
Average Pace: 7:04 min/km
Calories: 372

3x5 105lb OHP
2x10 BW pullups, held the top of the last pullup on the second set till failure.
1x5 275lb DL easy. Attempted 1x1 325lb. Failed.

During stretching afterward I experienced quite a bit of back pain.
Ice already, will ice again…took max dose of motrin… fml. Almost certainly gonna take some time off.

Lots of back stretching.

[NicholasMango]

Calories no longer calculated based on macros (wasted effort. Wasn’t different enough.)
Calories: 1470
Protein: 141
Foods:
Made a narbecue chicken pizza out of 1 whole wheat tortilla., ¼ mozzarella 1/8th cup barbecue sauce, ¼ cup pizza sauce, and 6 oz chicken breast
Wrap from 1 cup frozen peppers/onions 1 whole wheat tortilla and 6 oz chicken tenderloins
½ cup oats measured dry
Breakfast burrito with 1 whole wheat tortilla, 4 eggs ¼ cup mozzarella
2 whole wheat tortillas

Cardio/lifts/stretches
Still icing and stretching my back. Feels a hell of a lot better though. Still might delay lifts though.

[NicholasMango]

Calories: 1484.666
Protein: 144.333
Foods:
Protein crepes from 1 banana, 1 cup eggwhites, 1 scoop cellucor vanilla whey, 1/2cup bisquik. Made 8 crepes (578.33kcals and 57.166 g prot total) Tastes like banana. So its pretty good if you like banana I guess. Topped it with ¼ cup SF syrup
1 whole wheat tortilla with ¼ cup Mexican cheese and 1 cup eggwhites
Cheese “pizza” from 1 whole wheat tortilla ¼ cup cheese 1/8 cup pizza sauce (13.5g protein, 185 calories. 9g fiber XD)
1 piece bubblegum
¾ cup Eggwhite “wrap” with 3 pieces of turkey bacon and ¼ cup Mexican cheese inside of a whole wheat tortilla. Did not close. LOL

Cardio/lifts/stretches
Still icing and stretching my back. Will begin lifts and such again tomorrow




Weekly averages:
calories: 1505.2676666 (two cheat days this week, but six days of data. So really a 8 day period.)
protein: 147.13383333
Weight: 155.8lb
Change since last week: 0.8
Estimated calories below TDEE based on this week: 350/day
Estimated TDEE based on this week: 1850


last four weeks averages:
Calories: 1531.72
Protein: 138.3875g

Previous weight(4 weeks): 161.2lb
Weekly change average : 1.35
Estimated calories below TDEE on average: 675
Estimated TDEE: 2206.72

[NicholasMango]

Calories: 1573.3333
Protein: 129
Foods:
Eggwhite mini “pizza” Whipped egghwhites for crust with pizza sauce cheese and turkey bacon for topping
3 mni kit-kats
Home pizza. (1/2 premade dough, 1 tsp olive oil spread on it, ¼ cup pizza sauce 3/8 cup pizza cheese. 6 piece pepperoni, two eaten separately.)





¾ cup eggwhites with 1 oz feta cheese
3 wraps with 1 whole wheat tortilla, ¼ cup eggwhites and 2 tablespoon cheese each

Cardio/lifts/stretches
Heat on my back, ran, and did high rep ow weight DL’s (135x 10-15 2 sets.) lots of stretching and foam rolling.


Distance: 4.79 km
Duration: 33:22
Average Speed: 8.62 km/h
Average Pace: 6:57 min/km
Calories: 361

[NicholasMango]

Calories: 1510
Protein: 142
Foods:
1 grand traverse muffin (HORRIBLE macros lol)
1lb chicken breast cutlass’s and 2 cups Mediterranean veggie blend. (carrots zucchini bell peppers green beans onions…maybe couple others.)
Yet another eggwhite cheese and whole wheat tortilla wrap
1 piece cornbread

Cardio/lifts/stretches
I’m making an effort to stretch quite a bit more, especially my hamstrings. I figure if I can touch my head to my knees cold, I’m much less likely to hurt my back.

[NicholasMango]

Noticed that I’ve been “grazing” throughout the day without logging ****. A bite of this here, a chip there etc. Gonna make an effort to avoid this from now on.
Calories: 1468
Protein: 120.9
Foods:
1 taco shell
Some ½ cup cottage cheese ½ cup oatmeal 4 eggwhites 1 tsp vanilla and ¼ cup SF syrup. Makes mediocre pancakes.
2 protein shakes Core power I think? Were decent. Exspensive as all hell
Made a pizza just like the last one too. But no olive oil or pepperoni

Cardio/lifts/stretches

Distance: 4.64 km
Duration: 36:18
Average Speed: 7.68 km/h
Average Pace: 7:48 min/km
Calories: 342

[NicholasMango]

Calories: 1497.5 +1 small peanut butter cookie of unknown calories.
Protein: 184.5
Foods:
Had an 11 hour shift today. Packed myself 20 oz of chicken breast with 2 cups mediteranian veggies and 3 whole wheat tortillas. Made three wraps and had some extra veggies and chicken on the side. (920 cals. 132g protein.)
Lame protein pancake made out of 1 scoop syntha 6, 1 egg, ¼ cup greak yogurt
1 egg, ¼ cheese, 1 piece turkey bacon 1 whole wheat toprtilla wrap

[NicholasMango]

cheat day today. Didn't eat all day then kinda went overboard at the end. lol

edit: yeah I threw up a good bit of it. lmfao I'm an idiot

pulled 275lb today. Same numbers as pre injury

[NicholasMango]

Calories: 1449
Protein: 147
Foods:
Protein shake with 1 cup each of skim milk, greek yogurt, rasberries, 1 frozen banana and 2 scoops cellucor vanilla whey
1 pancake
2 protein cupcakes slightly modified version of this (http://www.bodybuilding.com/fun/swee...-cupcakes.html) used lemon instead of orange, and used oat instead of quinoa. Were okay, but kinda bland. At least they weren’t dry. Frosting was meh. Used cellucor whey for that
1 wrap with 1 cup egg whites 1 whole wheat tortilla and ¼ cheese.
200grams spaghetti
Cardio/lifts/stretches
Distance: 4.69 km
Duration: 32:52
Average Speed: 8.56 km/h
Average Pace: 7:00 min/km
Calories: 354




also I weighed 153.8 today 153.4 after my run. lol

[NicholasMango]

Weekly averages:
Calories: 1497
Protein: 144.62
Current weight: 153.8
Change since last week: 2lbs
estimated calories below TDEE: 1000
Estimated TDEE: 2500


Last Week averages:
calories: 1505.2676666 (two cheat days this week, but six days of data. So really a 8 day period.)
protein: 147.13383333
Weight: 155.8lb
Change since last week: 0.8
Estimated calories below TDEE based on this week: 350/day
Estimated TDEE based on this week: 1850

4 weeks before last week
last four weeks averages:
Calories: 1531.72
Protein: 138.3875g

Previous weight: 161.2lb
Weekly change average : 1.48
Estimated calories below TDEE on average: 740
Estimated TDEE: 2240

[NicholasMango]

Moving towards the end of my cut. Bumping up calories slightly, if I have the patience, this will be a nice slow transition into a lean bulk. Adding 250 calories a day. Weightloss should slow to 1lb/week according to my sketchy math. but lets see what happens =D
Pancakes: 293 & 22.65
Calories: 1617.872
Protein: 169.766
Foods:
8 protein muffins (will release recipe when it is perfected. Teaser pics below.)
9.2 ounce crockpot chicken with 1 whole wheat tortilla+ 1 medium sized apple
1 peanut butter banana protein pancake (same deal as muffins. No pictures.)




Cardio/lifts/stretches
2x5 105lb dl 1x5 95
2x10 BW pullups
1x5 275lb DL

[NicholasMango]

Protein pancakes
½ cup raisin bran crunch (pull raisins out and save.)
½ cup oatmeal
1 tsp baking powder
Blend these into a powder/flour (food processor works too.)
Add ½ cup fat free cottage cheese
¾ cup eggwhites (or 6 eggwhites)
1 tsp vanilla extract
1 tsp agave nectar
Couple dashes of cinnamon
Mix, fold in raisins/extra raisins/whatever fruit you want and
cook like normal pancakes
445 calories (without added fruit) 510 with 2 tablespoons added raisins
43g protein +.5 if raisins added.

I had mine with a tablespoon of fat free cream cheese and a tablespoon of sugar free syrup (this was 30 cals and 2.5g protein extra). Tried it plain with syrup with cream cheese and with both. All were good, was surprisingly filling
It's moist, it's fluffy, it doesn't taste like cardboard. I've tried dozens and dozens are various protein pancakes, this by far is the best recipe I've been able to create to date. (This is a modified version of another recipe.)

[NicholasMango]

Calories: 1770
Protein: 193.5
Foods:
Protein pancakes (see above)
20 oz chicken and 1 jar of salsa 690cal 115g cooked for 6 hours in a crockpot and shredded. Wrapped in 3 whole wheat tortilla
Bit of the chicken was made into an omelet with ¾ cup eggwhites and ¼ cup cheese. Wrapped in another tortilla. I didn’t finish it but w/e

Did a run today, and a tiny bit of swimming. I really need to start taking swimming seriously.


Distance: 5.75 km
Duration: 43:03
Average Speed: 8.02 km/h
Average Pace: 7:28 min/km
Calories: 420

[NicholasMango]

Calories: 1785.25
Protein: 141.9
Foods:
9 protein muffins (pics below. Recipe still not perfect…soon.jpg)
Batch of mediocre protein pancakes. Tried a different recipe. Didn’t work out.
½ piece of cheese pizza
Icecream sandwhich
½ cup bran with ½ cup skim milk
Cardio/lifts/stretches
Delaying till tomorrow.

[NicholasMango]

Calories: 1741.5
Protein: 176.565
Foods:
5 protein banana muffins. Weren’t bad. Weren’t great.
Ham and cheese wrap 100grams ham ¼ cheese whole wheat tortilla
1 fat free vanilla pudding mix 3 cups skim milk and all but 1 tablespoon of an 8 oz package of fat free cream cheese.
4 oz breast 4oz thighs (chicken) stir fryed with 1 cup bean sprouts and one cup frozen pepper/onion blend
Cardio/lifts/stretches
Ended my run early today, still went like 4k though
Distance: 4.00 km
Duration: 27:22
Average Speed: 8.77 km/h
Average Pace: 6:50 min/km
Calories: 299

3x5 195lb squats
2x5 130lb and 1x5 135lb bench press
3x5 110lb cable rows (felt a much better contraction than normal. Was focusing on it more.)

[NicholasMango]

Calories: 1770
Protein: 141
Foods:
Protein pancakes (Good kind) with ¼ cup sugar free syrup
Quesadillas made from 10 oz chicken breast 2 whole wheat tortillas ½ cup chedder and 1 cup 3 pepper &onion blend frozen veggies 675
3 pieces dominoes cheese pizza

[NicholasMango]

Calories: 1754.6
Protein: 144.6
Foods:
Oatmeal parfait. (I’ll make a post about this either here of in my recipe thread.)
5 rasberries
Flank steak, 12.6 oz with 1 bag of frozen veggies (pics in my recipe thread.)
5 protein muffins
2 crepes with powdered sugar on top
Plain cheese quesadilla made form 1 whole wheat tortilla and ¼ cup cheddar cheese
Cardio/lifts/stretches
1 mile run in 9:39 approx 6.5mph
OHP: 1x4 105lb 1x5 95lb 1x4 95lb
Pullup: 2x10 BW
Deadlift: 1x5 275lb

[NicholasMango]

Calories: 1788.6
Protein: 179.6
Foods:
Protein pancakes (Frosted flakes version. Also posted in recipe thread.)
Five protein muffins (same as yesterdays.)
2 quesadillas made from 12.6oz flank steak (same as yesterday) 2 cups peppers/onions 2 whole wheat tortillas and ½ cup part skim cheese

[NicholasMango]

On my absence...
A number of things happened all at once.
A one week ban, followed by finals, and sickness.
That being said, I'm back now, and I have cycled off EC stacks for some time in preparation for this. Summer is fast approaching And my cut is is several LB of fat short. Tomorrow morning I will weigh in, start on an EC stack, and begin a PSMF cut.


As a reminder, my last PSMF cut lasted 5 days. Dropped 9.2lbs 6.4lbs was water, 2.8lbs was...not water? probably fat. This time I'd like to go until at least the 30th, but we'll see how long will power lasts. lol.

Here is the before/after picture from last time. I'll do another one this time around. It's about time for a progress picture anyway.