Fray's Log

Discussion in 'Training Logs' started by fray, Sep 29, 2008.

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  1. fray

    fray New Member

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    All right, 'bout time I get this going. First few are backtracking a bit.

    Height: 5'6"
    Current weight: ~143
    Goal weight: 125? Would like to lose the squish but retain the muscle. I'm not sure what a healthy but trim weight would be for me.


    Sunday 9/21/08

    Chest:
    Flat bench 55lb x 10 rep, 60x10, 65x10, 65x8
    Incline Bench 4(55x10)
    Flat DB fly 4(20x10)
    Decline Bench 45x10, 55x10, 55x10, 55x10

    30 min cardio

    Breakfast:
    1 slice wheat bread w/ light whip butter
    2 turkey sausage links
    Scrambled eggs (1 whole egg/1 egg white)
    Snack: 1/2 cup dry oatmeal
    Lunch: Protein Shake (strawberries/blueberries/banana/protein)
    Dinner:
    1/2 cup chopped Chicken breast
    1 Tbsp spring onion
    1/2 cup broccoli
    1 cup rice
    1/2 Tbsp soy sauce, reduced sodium

    Nutrition: 1137 cal (26g fat/146g carb/74g pro/17g fiber)

    ==

    Monday 9/22/08

    Shoulders:
    Smith overhead Press (warmup) 2(25lbx20)
    Smith overhead Press 4(35x10)
    Smith upright row 4(35x10)
    Machine Lat Raise 4(20x15)
    Bent-over Lat Raise 4(5x20)

    30 min cardio (10 elliptical/10 treadmill/10 recumbant bike)

    Breakfast: 1/2 whole wheat pita w/ 1 tbsp jif peanut butter
    Lunch: Protein Shake
    Dinner:
    1 Tilapia fillet
    1 tbsp olive oil
    10 asparagus spears
    1 small wheat roll
    Snack: 1/4 cup soy nuts

    Nutrition: 1012 cal (35g fat/103g carb/76g pro/11g fiber)

    ==

    Tuesday 9/23/08

    Arms:
    Alt DB Curl (warm up) 2(10lb x15)
    Standing EZ Bar Curl 3(30x12)
    One-arm DB Preacher 15x7, 10x12, 10x10
    Standing Alt. Hammer Curl 10x15, 10x15, 10x12
    Straight Bar Pressdown 2(30x15)
    Lying Tri Ext. 3(20x15)
    Standing overhead rope ext. 3(20x15)
    Rope Pressdown 2(20x10)

    Breakfast:
    2 egg whites
    2 turkey sausage links
    1/2 cup lt chocolate soy milk
    Lunch:
    15 Baby carrots
    1/4 cup cottage cheese
    1/4 cup chopped Chicken breast
    1/2 Tbsp spring onion
    1/4 cup broccoli
    1/2 cup rice
    1 tsp soy sauce, reduced sodium
    Snack
    Handful caramel popcorn
    1/4 cup soy nuts
    Dinner:
    1/4 lb extra lean ground beef/extra lean ground turkey mix
    1/4 diced tomatoes/green chiles
    3 tortilla
    1/8 cup reduced fat mexican cheese
    6 leafs romaine
    1/2 cup lt chocolate soy milk
    Snack: 6 cups microwave extra butter popcorn (I crashed...)

    Nutrition: 1351 cal (48g fat/159g carb/76g pro/19g fiber)
     
    Last edited: Oct 4, 2008
  2. fray

    fray New Member

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    Wednesday 9/24/08

    Cardio: 20 min jogging/10 min walking

    Breakfast: 1 cup Kashi Go lean/1 cup lt choc soy milk
    Snack: 1/2 cup Kashi Go Lean Crunch
    Lunch: Protein Shake
    Snack:
    Small handful potato chips
    Small handful cheese popcorn
    1/4 cup cottage cheese
    Dinner:
    1/2 multigrain wrap
    1/2 cup chopped chicken
    1 cup romaine lettuce
    2 slices reduced fat provolone
    1 tbsp green onions
    1 tbsp mustard

    Nutrition: 1056 cal (21g fat/146g carb/92g pro/26g fiber)
     
  3. fray

    fray New Member

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    Thursday 9/25/08

    Back:
    Straight Arm Pulldown 3(37.5x15)
    Behind neck pulldown 3(37.5x12)
    1-arm cable row 3(20x10)
    Close grip pulldown 3(50x10)
    Reverse back extension 3x15

    Cardio: 15 min walk/15 min run

    Breakfast: 1 cup kashi go lean, 1/2 cup lt choc soy milk
    Snack: Protein Shake
    Lunch: 1 apple
    Dinner:
    1/4 cup cottage cheese
    1 Ahi Tuna Steak
    1/3 Orange juice
    1/2 tbsp soy sauce
    1 tsp olive oil
    1/2 package green giant steamed veggies
    1 small wheat roll

    Nutrition: 1160 cal (21gfat/148gcarb/117g pro/23g fiber)
     
  4. mandrew

    mandrew New Member

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    I'm not a nutrition expert but you probably want to eat more fat and less carbs. I've been eating about the same amount of carbs but my caloric intake is like 2.5 what you eat.


    Really some people are better qualified to give diet advice here... I bet they'd help if you posted an ASIT :naughty:
     
  5. GTLifter

    GTLifter Banned

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    she knows he diet needs fixing but I told her she needed to start logging it to get good advice on it...
     
  6. fray

    fray New Member

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    Friday 9/26/08

    No workout

    Breakfast: 1 cup Kashi Go Lean, 1/2 cup lt choc soy milk
    Lunch:
    1/4 cup cottage cheese (low fat)
    2 egg whites
    1 slice reduced fat provolone
    1/2 multigrain flatbread
    Snack: 1/2 cup Kashi Go Lean Crunch
    Dinner:
    3 crackers - Kellogg All Bran
    2 Quiznos Cantina Chicken Sammies, no dressing
    2 slices swiss cheese
    Snack:
    1.5 cup lt choc soymilk
    1 green pepper

    Nutrition: 1293 cal (36gfat/167g carb/90g pro/29g fiber)

    ==

    Saturday 9/27/08

    Legs:
    Squat (warm-up) 2(55x10)
    Plie Squat w/ DB 4(15x20)
    Abductor/Adductor: superset 4(70x10)/4(50x10)
    Prone leg curl: 70x10, 65x12, 60x15, 60x15
    Step up (no weight): 15, 15, 14, 12
    Leg Ext.: 4(60x15)

    Cardio: 15 min walking

    Breakfast: 1 cup Kashi Go Lean, 1/2 cup lt choc soymilk
    Lunch: 1 cup Kashi Go Lean, 1/2 cup lt choc soymilk
    Snack: Protein Shake
    Dinner:
    1 serving whole wheat thing spaghetti
    1/4 lb exra lean ground turkey
    1/2 cup prego spaghetti sauce
    2 baby carrots
    1 tbsp green onion
    1 small wheat roll
    Snack:
    1/4 cup soy nuts
    1.3 serving sugar-free/fat-free choc pudding

    Nutrition: 1286 cal (19g fat/227g carb/84g pro/45g fiber)
     
  7. fray

    fray New Member

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    Sunday 9/28/08

    Chest:
    Flat Bench: 4(65x10)
    Incline Bench: 65x6, 60x7, 2(55x10)
    Flat DB fly 15x10, 17.5x10, 20x10, 20x10
    Low Cable crossover 4(12.5x10)

    Cardio: 16 min running/20 min walking

    Breakfast: 1 cup Kashi Go Lean, 1/2 cup lt chocolate soymilk
    Lunch: Protein Shake
    Dinner:
    ~5 oz Rotisserie chicken
    1/2 package Green Giant steamed veggies
    Snack: 1 cup cottage cheese (low fat)

    Nutrition: 877 cal (12g fat/107gcarb/98g pro/14g)

    Don't know what happened to the diet today. Didn't feel like I wasn't eating until I had it all logged.
     
  8. fray

    fray New Member

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    So that's everything up to now.


    I would appreciate any feedback on diet and workout. I know that I need to drop the carbs. I'm trying to figure out how to balance my macros better. If anyone can give me actual gram numbers I should be shooting for for those, i'd appreciate it. My current daily goal for cal intake is 1300.

    The workout I posted is mostly new. Usually I was doing:

    Chest - flat bench, incline bench or DB, fly, and decline or cable
    Shoulders - Std. press, Arnolds or overhead press (in different forms), and some form of forward or side raises (again in different forms)
    Back - Overhead back thing (don't know the name - seated, arms above your head on the machine and you bring it down in an arc toward your stomach ending with kind of a row motion), Cable Row, Lat Pull down, One Arm Row, sometimes delt machine.
    Arms- superset: bar curl/skull crusher, superset: Cable curl, one arm cable pulldown, hammer curls, kickbacks, concentration curls, rope pulldown
    Legs: Squats, leg press, lunges, ab/adductor, superset: curl/extension, calves

    I just got bored of that and wasn't seeing result, so I tried to switch it up. Maybe the old was better?
     
    Last edited: Sep 29, 2008
  9. fray

    fray New Member

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    Monday 9/29/08

    Shoulders:
    Smith Overhead Press (warm-up)
    25x20
    25x20

    Smith Overhead Press
    35x10
    35x10
    40x10
    40x10
    40x8

    Smith Upright Row
    35x10
    35x10
    40x10
    40x10
    40x9

    Machine Lat Raise
    20x15
    20x15
    20x15
    20x15

    Bentover Lat Raise
    8x20
    8x18
    8x10/5x10
    5x20
    5x20

    Cardio: Stair stepper x 30 min, walking x 5 min

    Breakfast:
    1 cup Kashi
    1/2 cup soymilk
    1/2 cup cottage chese
    Lunch: 1/2 Multi-grain flatbread/wrap w/ 1 tbsp peanut butter
    Snack: Protein Shake
    Dinner:
    1/2 flatbread
    4 oz chicken
    lettuce, onion, mustard
    2 slices zucchini
    1/2 cup cottage cheese

    Nutrients: 966 cal (23g fat/86g carb/121g pro/24g fiber)
     
    Last edited: Sep 30, 2008
  10. GTLifter

    GTLifter Banned

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    does this mean you did two sets of 10 with 35lbs?


    I hope you're planning on eating dinner, ratios look better today but 966 is a bit low.
     
  11. fray

    fray New Member

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    Yes
    That includes dinner. Fuck. I'm having a hard time eating enough without eating too much...if that makes sense.
     
  12. GTLifter

    GTLifter Banned

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    shoot for 40% of your cals coming from protein, 30% form fat and 30% from carbs
     
  13. GTLifter

    GTLifter Banned

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    check my log for the format I most of us use...it is easier to read....


    You need to start planning meals out ahead of time to make it easier on you.
     
  14. fray

    fray New Member

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    how do I figure how many grams that is for each based on my calorie intake?

    Like if I'm eating 1300 cal/day 40% of that would be 520. 520 cal / (4cal/1g pro) = 130 g. 1300*0.3=390 cal 390/4 = 97.5g carb; 390/9= 43g fat

    So 130 g pro/98g carb/43 fat?
     
  15. fray

    fray New Member

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    I'm trying. Did last week, but didn't really know what goals I was shooting for...

    I'll check format.
     
  16. RG

    RG New Member

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    thats right
     
  17. GTLifter

    GTLifter Banned

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    yea...that looks good...


    I personally like lower carbs for dieting but once you get used to sticking to a diet we can slowly cut it down.
     
  18. GTLifter

    GTLifter Banned

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    just noticed this...

    terrible...basically all carbs/fat...

    Eevery meal should have a protein source.
     
  19. fray

    fray New Member

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    This is the breakdown for just that:

    145 cal (9g fat/12g carb/9g pro)

    That's not that bad, is it?
     
  20. GTLifter

    GTLifter Banned

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    PB is mostly fat although it does have some protein in it. A turkey wrap would have been a better choice and would have allowed you to get more then 145cals without getting a ton of fat.
     
  21. fray

    fray New Member

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    I have no turkey and I didn't think I had gotten enough fat in actually. It was an on purpose fat...
     
  22. GTLifter

    GTLifter Banned

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    For lunch I have chicken/rice/broccoli and then a tbsp of PB to get some fat in. That way I get enough protein too.
     
  23. GTLifter

    GTLifter Banned

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    Also, every week try to do either more reps or more weight then you did the week before.

    Example: Say last week you squatted 55lbx10, so this week either shoot for more reps with 55lbs or jump to 60lbsx10.


    You have to push yourself in the gym to make it worth it.
     
  24. fray

    fray New Member

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    Yeah, I try to do that as long as I get at least 80% of my reps, as long as they aren't really difficult to get the last few/form is suffering. But after a certain point, lifting "heavy" gets old and i lose motivation.
     
  25. fray

    fray New Member

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    Tuesday 9/30/08

    Arms:
    Alt DB curl (warm-up)
    10x15
    10x15

    Standing EZ-bar Cable Curl
    35x15
    35x12/30x3
    30x15

    Standing Alt Hammer Curl
    15x9/10x6
    10x15
    10x15

    1-arm DB Preacher Curl
    15x5/10x10
    10x15
    10x15

    Straight Arm Pressdown (warm-up)
    30x15
    30x15

    Skull Crushers
    30x12/20x3
    30x5/20x10
    20x15 (difficult)

    Standing Overhead Rope Ext.
    20x15
    30x13/20x2
    30x12/20x3

    Rope Pressdown
    30x15
    30x15
    35x15

    Cardio: Walk 30 minutes

    Breakfast: 1 cup Kashi, 1/2 cup soymilk
    Lunch:
    1/2 cup whole wheat pasta
    4 oz. extra lean ground turkey
    1/4 cup pasta sauce
    1/2 cup cottage cheese
    Snack: Celery, 1 tbsp peanut butter
    Dinner:
    5 oz tilapia w/ 1/2 tbsp light butter
    6 asparagus
    1 light flatbread
    Snack: 1 cup cottage cheese

    Nutrition: 1023 cal (24g fat/91g carb/131g pro/26g fiber)
     
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