Daily Log: Nutrition, Exercise, Supplements

[NoCarbsNoSugar]

Read through Tuesday's workout (starting point) and impressed with the detail plus am/pm workouts. Subscribed.

Thank you very much.
It still feels like I am only getting started
I've been at this for almost two years now, and I have so much to learn!

[NoCarbsNoSugar]

Daily Log
Food • Exercise • Supplements

Wednesday, October 5, 2016

FOOD
Garden Tomatoes • Garden Hot Peppers
Cottage Cheese • Protein Bars X3
Baked Chicken (six pieces)

Daily Total Macros:
C:1799 F:70g Cbs:62g Sg:20g P:243g

EXERCISE
Rest Day

Daily FitBit Totals:
8,897 Steps • 5 Floors Climbed • 3,125 Calories Burned

♫ YouTube Track ♫



SUPPLEMENTS
Champion Performance PWP: 1 scoop
Dymatize ISO100 Protein Drink: 1 bottle

COMMENTS
I've said this before, but I'll say it again:
It feels just as good to rest as it does to work out
Thanks for reading my log

[papi93]

Thank you very much.
It still feels like I am only getting started
I've been at this for almost two years now, and I have so much to learn!

Looking forward to see what you are doing on your cardio/fatburn day.

[NoCarbsNoSugar]

Looking forward to see what you are doing on your cardio/fatburn day.

phew... this was a long day
long day at school, followed by a long-long meeting at church
I am pooped tonight
going straight to bed before I eat everything in the fridge
saw some bananas on the countertop that were calling my name
I did not answer

Cardio/FatBurn...
I will usually mix in 60-100 minutes of spinning 1-2 times a week
I also go to this track at a school nearby and run 2 miles or so, and time myself on the FitBit - I don't get a very fast time, but it is running...

During summer months, I like to bike outside. I do about 15-20 miles at a time. Nothing out of the ordinary. It is getting chilly now, so I just stay with spinning indoors.

It gets interesting when I manage to fit in a 100-minute spinning session in a day when I do two lifting sessions.

In the long run, I do more FatBurn than I do Cardio, but I do try to do both.

[NoCarbsNoSugar]

Daily Log
Food • Exercise • Supplements

Thursday, October 6, 2016

FOOD
Garden Tomatoes • Garden Hot Peppers
Dole White Mushrooms • Protein Bar
Cottage Cheese • Greek Yogurt
Baked Chicken • Kirkland Microwave Meatballs

Daily Total Macros:
C:1950 F:78g Cbs:75g Sg:27g P:226g

EXERCISE
Early-Morning Abs/HIIT Session:
Sit-ups: X100
Jumping Jacks: X100
Crunches: X100
Jumping Jacks: X100
Reverse Crunches: X100
Jumping Jacks: X100

1 minute rest

Sit-ups: X100
Jumping Jacks: X100
Crunches: X100
Jumping Jacks: X100
Reverse Crunches: X100
Jumping Jacks: X100

Afternoon Lifting Session:
Workout A: ABS • LEGS • BACK

••• ABS •••
Weighted Sit-ups: 50lbsX12X2
Weighted Crunch: 50lbsX12X2
Weighted Reverse Crunch: 50lbsX12X2

••• BACK •••
IronGym Wide-Grip Jump-up Chin-up: X12
IronGym Narrow-Grip Jump-up Chin-up: X12
IronGym Cross-Bar Jump-up Chin-up: X12
IronGym Wide-Grip Jump-up Pull-up: X12
IronGym Narrow-Grip Jump-up Pull-up: X12
Deadlift: 100lbsX12X2
Flat-Bench Row: 100lbsX12X2
Floor Pullover: 50lbsX12X2

••• LEGS •••
Lunge: 100lbsX12X2
Squats: 100lbsX12X2
Calf Raise: 120lbsX12X3
Backwards Standing Leg Raise: 20X3

Ending: Plank - 1'30"

Daily FitBit Totals:
11,380 Steps • 13 Floors Climbed • 4,064 Calories Burned

♫ Spotify Playlist ♫
L. V. Beethoven: Symphony No.5, Dallas Symphony Orchestra

SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 2 scoops
Champion Performance Syn Matrix: 1 scoop
Champion Performance ASE: 1 scoop
Champion Performance PWP: 1 scoop
Cellucor C4: 2 scoops
Dymatize ISO100 Protein Drink: 1 bottle
Dymatize MPS: 1 scoop
Dymatize Amino Pro: 1 scoop
Kirkland Joint Support: 2 capsules
Kirkland Vitamin C: 1 capsule
Schiff MegaRed Omega3 Krill Oil: 1 capsule
Bayer One-A-Day Multi: 1 capsule

COMMENTS
I had a very good week so far
Happy with macros and exercise
Thanks for reading my log

[phoenix4444]

Still getting those garden tomatoes I see.

On point as always.

[NoCarbsNoSugar]

Still getting those garden tomatoes I see.

Yes. We also planted some that keep producing till the first freeze.
These are smaller than the "summer" tomatoes, or whatever you'd call them, but they are very tasty.

On point as always.

Thanks.
I am now looking into adding a variation of exercises on the second repetition of each workout day, so I end up with A1 - A2 workouts and B1 - B2 workouts.

Something like this:

Monday: Workout A1
Abs, Back, Legs

Tuesday: Workout B1
Arms, Shoulders, Chest

Wednesday: Rest

Thursday: Workout A2 (variation)
Abs, Back, Legs

Friday: Workout B2 (variation)
Arms, Shoulders, Chest

It still feels like I'm just getting started.
This is so much like my music journey: you never stop learning, you never really arrive, you're always progressing, there's always something new.

Happy as a child on Saturday morning
I know this sounds sort of corny.
I don't care

[phoenix4444]

That ain't corny dude.

I come in your log when I am feeling low and your positive attitude helps cheer me up some.


Keep writing that corny stuff

[NoCarbsNoSugar]

Keep writing that corny stuff

that I can do, no problem

[NoCarbsNoSugar]

been having a couple conversations on Papi's log, regarding sleep hours/quality, so I checked my last two nights...

Wednesday Night:
Time Asleep: 6Hr 19Min
Bed Time: 11:36PM
Wake Time: 6:05 AM
4 Times Awake
4 Times Restless
10 Minutes Awake/Restless

Thursday Night:
Time Asleep: 5Hr 15Min
Bed Time: 12:23 AM
Wake Time: 6:05 AM
1 Time Awake
7 Times Restless
27 Minutes Awake/Restless

I think I'll have to check the sensitivity on the FitBit setting, as Papi has suggested. That may get rid of some of the higher numbers on the "Awake/Restless" minutes.

[papi93]

Backwards Standing Leg Raise? I was thinking reverse hyper but that is not done standing.

[taydbear7]

This may sound gross to some people but have you try putting vanilla protein in it? I use about half a scoop one time and I thought it was awesome!

[NoCarbsNoSugar]

Backwards Standing Leg Raise? I was thinking reverse hyper but that is not done standing.

I guess I should just call it a "Leg Lift"...
http://www.bodybuilding.com/exercise.../name/leg-lift

This may sound gross to some people but have you try putting vanilla protein in it? I use about half a scoop one time and I thought it was awesome!

wait... what are we talking about here?

[taydbear7]

I guess I should just call it a "Leg Lift"...
http://www.bodybuilding.com/exercise.../name/leg-lift



wait... what are we talking about here?

Sorry I meant to say put a scoop of protein in your cottage cheese. Dead tired this morning and brain isn't functioning well.

[papi93]

Sorry I meant to say put a scoop of protein in your cottage cheese. Dead tired this morning and brain isn't functioning well.

I thought you were talking about the tomato!

[NoCarbsNoSugar]

Sorry I meant to say put a scoop of protein in your cottage cheese. Dead tired this morning and brain isn't functioning well.

Ha Ha
It's all good, Tay.
How much did you run this morning???

I do like me some protein powder in my cottage cheese.
Done it before. Love it. No kidding.

I actually make my own frozen protein bars with cottage cheese & protein powder.
I'll look for a picture of it and share it here if I can find it.
I did share it on one of my older logs.

I thought you were talking about the tomato!

Now, that's a fresh idea. Tomatoes with protein powder...

[NoCarbsNoSugar]

PostWorkout meal tonight
C:761 F:22g Cbs:17g Sg:13g P:115G



One word... #WOW

[papi93]

Chicken drumsticks?

[NoCarbsNoSugar]

Daily Log
Food • Exercise • Supplements

Friday, October 7, 2016

FOOD
Garden Tomatoes • Garden Hot Peppers
Cottage Cheese • Baked Chicken • Kirkland Meatballs

Daily Total Macros:
C:1607 F:60g Cbs:47g Sg:20g P:209g

EXERCISE
Early-Morning Push-up Session:
Push-ups: X20 • X20 • X20 • X20 • X20
Jumping Jacks: X100

1 minute rest

Push-ups: X20 • X20 • X20 • X20 • X20
Jumping Jacks: X100

Evening Lifting Session:
Workout B: ARMS • SHOULDERS • CHEST

••• CHEST •••
Push-ups: X20 • X20 • X20 • X20 • X20
Jumping Jacks: X100

••• ARMS •••
~ Biceps ~
Concentrated One-Arm Curl: 20lbsX12X2
Concentrated One-Arm Hammer Curl: 20lbsX12X2
Concentrated One-Arm Reverse Curl: 20lbsX12X2

~ Triceps ~
Dips: 30X3
Close-Grip Press: 50lbsX12X2
One-Arm Extension: 20lbsX12X2

••• SHOULDERS •••
Shoulder-Press Push-ups: 20X3
Side Lateral Raise: 20lbsX12X2
Standing Shoulder Press: 40lbsX12X2
Shoulder Shrug: 120lbsX12X3

••• CHEST •••
Push-ups: X20 • X20 • X20 • X20 • X20
Jumping Jacks: X100
Bench Press: 80lbsX12X2

Daily FitBit Totals:
11,840 Steps • 8 Floors Climbed • 3,933 Calories Burned

♫ YouTube Track ♫
Joe Pass, Guitar: "Ain't Missbehaving"



SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 2 scoops
Champion Performance ASE: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance PWP: 1 scoop
Cellucor C4: 2 scoops
Dymatize ISO100 Protein Drink: 1 bottle
Dymatize Amino Pro: 1 scoop
Dymatize MPS: 1 scoop
Kirkland Joint Support: 2 capsules
Kirkland Vitamin C: 1 capsule
Schiff MegaRed Omega3 Krill Oil: 1 capsule
Bayer One-A-Day Multi: 1 capsule

COMMENTS
Lots of good workouts this week
No scheduled workouts till Monday
Thanks for reading my log

[NoCarbsNoSugar]

Chicken drumsticks?

yes
fresh out of the oven
tasted like heaven

[papi93]

Do you believe in the Glutamine for immune health or assisting with recovering from your training?

[NoCarbsNoSugar]

Do you believe in the Glutamine for immune health or assisting with recovering from your training?

I only started taking it a few weeks ago.
I started taking it to help with protein synthesis.
I believe it has other purposes as well, but that is the main reason I started taking it.

I used to do 3-5 scoops of Protein every day, and I added Glutamine to help with its synthesis.
I decreased my protein powder intake for a while, because it had become too calorie-expensive.
I now take 1-2 scoops a day. Today I took one scoop.

I do get sufficient Protein from foods.
When I do not, I supplement with powder.

[viccles007]

Great workout as always NCNS! Chicken...YUMMY

[NoCarbsNoSugar]

Great workout as always NCNS! Chicken...YUMMY

Thanks, Vic!
The chicken was incredibly delicious.
Nothing fancy, just pure goodness.

[lowroller21212]

Happy as a child on Saturday morning
I know this sounds sort of corny.
I don't care

Lol keep it up these days are activity filled you are getting it done forsure.

[NoCarbsNoSugar]

Lol keep it up these days are activity filled you are getting it done forsure.

thanks!
had a very good week
really enjoying some rest today and tomoroow

[NoCarbsNoSugar]

Daily Log
Food • Exercise • Supplements

Saturday, October 8, 2016

FOOD
Garden Tomatoes • Garden Hot Peppers
Red Peppers • Almonds • Bananas
Cottage Cheese • Greek Yogurt
Liver Spread • Baked Chicken
Chicken/Mushroom Stew • Protein Bars

Daily Total Macros:
Did not count today

EXERCISE
Rest Day

Daily FitBit Totals:
5,252 Steps • 3 Floors Climbed • 2,500 Calories Burned

♫ YouTube Track ♫



SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Dymatize ISO100 Protein Drink: 1 bottle

COMMENTS
It feels very weird to have a day like this...
No workout, lots of food...
I know that it's good for my body though, occasionally
Thanks for reading my log

[papi93]

Weird seeing you only at a little over 5,000 steps in a day. Good to rest your feet.

[NoCarbsNoSugar]

Weird seeing you only at a little over 5,000 steps in a day. Good to rest your feet.

Yeah.
I almost feel guilty for not doing any exercise today, or tomorrow.
I am sure my body is thankful though.
I had lots of exercise this week.

I had nowhere to go today.
I walked inside a Costco a little bit today, and that's about it.
Been sitting on the couch, watching a couple movies with the kids, and sat at my desk working on a paper that's due in a few days.

It's good to have a lazy day every now and then.
I am sure Monday it'll feel even better to get back to working out.
No school on Monday, so I won't have to rush through my workouts.

[lowroller21212]

technically Costco or any shopping qualifies as cardio my friend