johnson's log

Discussion in 'Training Logs' started by johnson, Oct 24, 2005.

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  1. johnson

    johnson New Member

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    Goal is to lose fat.

    21 year old male
    5'4"
    153lbs


    10/24/05
    7:00AM:
    Special K low carb cereal
    Fat free skim extra milk
    4 egg whites, 1 whole egg
    2 slice whole wheat bread
    1 scoop whey protein
    1 opti-men multi
    1 lean green
    1.25ml sesathin

    Cal = ~580
    Carb = 48g
    Protein = 62g

    They say breakfast is the most important meal of the day but is 580 cals too much?

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

    9:35AM
    1/2 cup fat free cottage cheese
    1000mg fish oil

    cal = 80
    carb = 5g
    protein = 13g

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

    12:00PM
    Salad w/ mushrooms, brocolli, eggs
    1.5oz fat free ranch sauce
    apple
    1.25ml sesathin
    1000mg fish oil
    1 opti-men

    cal = 107
    carb = 27
    protein = 1g

    How do you figure out nutritional value for a salad? I should be getting more protein for this meal. I got 6 cans of tuna at home and didnt even grab one. :(

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

    2:30PM
    1/2 cup fat free cottage cheese

    cals = 80
    carbs = 5g
    protein = 13g

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

    5:00PM
    6oz chicken breast with lemon/pepper

    cals = 165
    carbs = 0g
    protein = 34g

    ----------------------------------------------------------------------------------------------
    6:15PM
    2 scoops whey protein

    cals = 220
    carbs = 6g
    protein = 46g

    Squat
    5 x 85
    5 x 105
    5 x 135
    5 x 155
    5 x 175

    Deadlift
    5 x 105
    5 x 135
    5 x 165
    5 x 195
    5 x 215

    Flat Bench
    5 x 85
    5 x 105
    5 x 125
    5 x 165
    4.5 x 180

    Incline DB Press
    12 x 20 (each hand)
    14 x 30

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

    9:00PM
    8oz chicken breast with lemon and pepper
    1 lean green
    1.25ml sesathin

    cal = 220
    fat = 2g
    protein = 48g

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

    Total for the day:
    1452 calories
    93g carbs
    217g protein
     
    Last edited: Oct 25, 2005
  2. johnson

    johnson New Member

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    10/25/05
    6:40AM:
    3/4 cup Special K low carb cereal
    1 cup Fat free skim extra milk
    4 egg whites, 1 whole egg
    2 slice whole wheat bread
    1 scoop whey protein
    1 opti-men multi
    1 lean green
    1.25ml sesathin
    2000mg fish oil

    Cal = ~580
    Carb = 48g
    Protein = 62g

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

    9:50AM
    1/2 cup fat free cottage cheese

    cal = 80
    carb = 5g
    protein = 13g

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

    12:15PM
    Salad
    1.05oz Balsamic Vinagrette dressing
    5 egg whites, 1 yolk
    1 lean green
    1 opti-men multi
    1000mg fish oil
    1.25ml sesathin

    cal = 342
    fat = 20g
    carb = 7g
    protein = 20g

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

    2:35PM
    1/2 cup fat free cottage cheese

    cals = 80
    carbs = 5g
    protein = 13g

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

    6:00PM
    3 egg whites, 1 yolk (hardboiled)
    6oz can of tuna
    2 slice wheat bread

    cal = 389
    fat = 8g
    carbs = 20g
    protein = 57g

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

    7:45PM
    walk/spring for 30 min

    8:30PM
    1 scoop whey protein
    cals = 110
    carbs = 3g
    protein = 23g

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

    Total for the day:
    1581 calories
    88g carbs
    188g protein
     
    Last edited: Oct 26, 2005
  3. johnson

    johnson New Member

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    10/26/05
    6:45AM:
    3/4 cup Special K low carb cereal
    1 cup Fat free skim extra milk
    4 egg whites, 1 whole egg
    2 slice whole wheat bread
    1 scoop whey protein
    1 opti-men multi
    1 lean green
    1.25ml sesathin
    2000mg fish oil

    Cal = ~580
    Carb = 48g
    Protein = 62g

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

    10:00AM
    1/2 cup fat free cottage cheese

    cals = 80
    carbs = 5g
    protein = 13g

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

    12:30PM
    1.1lb Salad with mushrooms, carrots, chicken, brocoli
    1.5oz balsamic vinegrette dressing
    1.25ml sesathin
    1 opti-men
    1 lean green

    ???

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

    3:30PM
    1/2 cup fat free cottage cheese

    cals = 80
    carbs = 5g
    protein = 13g

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

    4:45PM
    i was hungry :wtc:
    Wendy's side chilli

    cal = 200
    fat = 6g
    carb = 21
    protein = 16

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

    6:30PM

    Light Squat
    5 x 45
    5 x 75
    5 x 105
    5 x 125

    Good Mornings
    12 x 55
    10 x 85
    8 x 100

    Shoulder Press
    5 x 45
    5 x 55
    5 x 65
    5 x 85
    5 x 115

    Pull Ups
    13
    10
    10
    8

    7:35PM
    1 scoop whey protein

    cals = 110
    carbs = 3g
    protein = 23g
    ----------------------------------------------------------------------------------------------

    8:45PM
    rice with fish, tomatoes, and pork

    10:00PM
    6oz tuna
     
    Last edited: Oct 27, 2005
  4. johnson

    johnson New Member

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    10/27/05

    Woke up late so I made breakfast and took it to work.
    8:00AM:
    Special K low carb cereal
    Fat free skim extra milk
    4 egg whites, 2 egg yolks
    2 slice whole wheat bread
    1 scoop whey protein
    1 opti-men multi
    1 lean green
    1.25ml sesathin
    2000mg fish oil
    apple from mt. fuji

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

    10:15AM
    1/2 cup fat free cottage cheese

    cal = 80
    carb = 5g
    protein = 13g

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

    12:30PM
    salad
    1 multi-men
    1 lean green
    1.25ml sesathin

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

    2:20PM
    1/2 cup fat free cottage cheese
    small salad

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

    5:00PM
    rice with pork and fish
    2 scoops protein

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

    8:30PM
    walk/sprint

    9:00PM
    1 scoop protein

    10:00PM
    some ham
    1.25ml sesathin
     
    Last edited: Oct 28, 2005
  5. johnson

    johnson New Member

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    10/28/05

    Woke up late so I made breakfast and took it to work.
    7:00AM:
    Special K low carb cereal
    Fat free skim extra milk
    2 slice whole wheat bread
    2 scoop whey protein
    1 opti-men multi
    1 lean green
    1.25ml sesathin
    2000mg fish oil
    ham

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

    10:25AM
    6oz tuna

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

    1:30PM
    salad
    1.25ml sesathin

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

    3:30PM
    apple

    6:00PM
    rice with chicken and veggies

    workout

    8:00PM
    rice with chicken and veggies
    1 multi-men
    1 lean green
    1.25ml sesathin

    ----------------------------------------------------------------------------------------------
     
    Last edited: Oct 29, 2005
  6. johnson

    johnson New Member

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    Got lazy last week but im back on track.

    11/07/05

    6:50-8:00AM
    2000mg fish oil
    1 multi-men
    1 lean green
    1 scoop protein
    2 slice wheat toast
    6 egg whites, 2 yolks
    3/4 cup special k
    2 tablespoon flax seed meal
    1 cup fat free skim milk

    700 calories :wtf:
    9.5g fat
    60g carb
    13g fiber
    76g protein

    -------

    11:25AM
    1/2 cup fat free cottage cheese

    80 calories
    5g carbs
    13g protein
     
    Last edited: Nov 7, 2005
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