milani's diet/training log

Discussion in 'Training Logs' started by milani, Mar 15, 2005.

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  1. milani

    milani "The best activities for your health are pumping a

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    Routine: (from christophers post, not to ride his sack, but because it is a good fundamental workout routine, and that is what I need)

    After 12 weeks (maybe 24) of this routine, will switch to the 8 keys CP routine.

    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20


    Tuesday/Thursday

    Cardio following CT's Running Man chart: (The Bad Shape Routine!!!)

    [​IMG]


    Diet:

    I will be dieting for fat loss...

    I hope to lose 1.5 lbs per week, so the following was applied:

    BMR calculation:

    Height - 70 in.
    Weight - 202 lb.
    Age - 32
    Harris-Benedict Number (Cals) - 1995.31
    ---------------------------------------
    Activity Factor of 2 (moderate)

    Activity Factor (cals) - 997.65
    ---------------------------------------
    Thermogenic Food Effect - 299.30

    Total Number of calories required to maintain - 3292.26
    ---------------------------------------
    Number of lbs to lose - 1.5

    Per Day caloric requirement - 2542.26
    Desired protein/carb/fat % - 50/35/15

    Amount of protein/carb/fat - 317.78/222.45/42.37


    Supplements:

    The occasional protein shake
    Creatine Ethyl Ester
    Possibly ECY
    The rest is TBD...

    Starting Stats:

    Height: 5'10"
    Weight: 202 (when I started keeping track) was 206 a week ago....
    Fat %: 28%

    1 Rep Maxes
    Squat: 245
    Bench: 200
    Deadlift:105
    Incline Bench: 170
    Incline DB Bench:70's
    Shoulder Press: 165
    Good Mornings:155
    Bent-Over Row: 170
    Tricep Extensions: 100

    5 Rep Maxes
    Squat: 205
    Bench: 185
    Deadlift:185
    Incline Bench: 155
    Incline DB Bench: 55
    Shoulder Press: 160
    Good Mornings: 145
    Bent-Over Row: 145
    Tricep Extensions: 90
     
    Last edited: May 31, 2005
  2. milani

    milani "The best activities for your health are pumping a

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    Start Diet Regulation Today - 4/4/05

    Total Calories: 1991/2542 (short)
    Total Protein: 207g/318g (short)
    Total Carbs: 187g/222g (short)
    Total Fats: 34g/43g (short)

    P/C/F = 44%/41%/15%
     
    Last edited: Apr 5, 2005
  3. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/5/05

    Total Calories: 2254/2542 (short)
    Total Protein: 195g/318g (short)
    Total Carbs: 235g/222g (short)
    Total Fats: 39g/43g (short)

    P/C/F = 36%/45%/15%
     
  4. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/6/05

    Total Calories: 2198/2542 (short)
    Total Protein: 225g/318g (short)
    Total Carbs: 203g/222g (short)
    Total Fats: 41g/43g (short)

    P/C/F = 43%/41%/16%
     
  5. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/7/05

    Total Calories: 2306/2542 (short)
    Total Protein: 222g/318g (short)
    Total Carbs: 207g/222g (short)
    Total Fats: 37g/43g (short)

    P/C/F = 40%/39%/14%

    2 glasses wine at night.... :naughty: with the wife = :buttsex:

    Weight = 201.5
     
  6. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/8/05

    Total Calories: 2643/2542 (over)
    Total Protein: 196g/318g (short)
    Total Carbs: 220g/222g (short)
    Total Fats: 42g/43g (short)

    P/C/F = 31%/37%/14%




    6 beer evening......:eek3:
     
  7. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/9/05

    Total Calories: 1922/2542 (short)
    Total Protein: 115g/318g (short)
    Total Carbs: 135g/222g (short)
    Total Fats: 76g/43g (over)

    P/C/F = 25%/30%/35%

    Alot of running around/work around the house.....
     
  8. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/10/05

    Total Calories: 2201/2542 (short)
    Total Protein: 136g/318g (short)
    Total Carbs: 152g/222g (short)
    Total Fats: 90g/43g (over)

    P/C/F = 25%/30%/37%
     
  9. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/11/05

    Total Calories: 1794/2542 (short)
    Total Protein: 77g/318g (short)
    Total Carbs: 173g/222g (short)
    Total Fats: 54g/43g (over)

    P/C/F = 18%/40%/27%
     
  10. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/12/05

    Total Calories: 2354/2542 (short)
    Total Protein: 239g/318g (short)
    Total Carbs: 179g/222g (short)
    Total Fats: 48g/43g (over)

    P/C/F = 43%/33%/18%
     
  11. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/13/05

    Total Calories: 2394/2542 (short)
    Total Protein: 254g/318g (short)
    Total Carbs: 220g/222g (short)
    Total Fats: 34g/43g (short)

    P/C/F = 45%/39%/13%
     
  12. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/14/05

    Total Calories: 1783/2542 (short)
    Total Protein: 186g/318g (short)
    Total Carbs: 145g/222g (short)
    Total Fats: 41g/43g (short)

    P/C/F = 43%/36%/20%

    I also signed up at World Gym down the street from work (no more Bally's :fawk: ), so I will be getting my 5RM and my 1RM done, and start some working out...


    Current weight (4/15) - 198
     
  13. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/15/05

    Total Calories: 1818/2542 (short)
    Total Protein: 142g/318g (short)
    Total Carbs: 198g/222g (short)
    Total Fats: 40g/43g (short)

    P/C/F = 32%/44%/19%
     
  14. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/16/05

    Total Calories: 3188/2542 (over)
    Total Protein: 159g/318g (short)
    Total Carbs: 223g/222g (over)
    Total Fats: 149g/43g (way over)

    P/C/F = 21%/30%/42%What a bunch of crap today.....Burgers, pizza, and beer.....
     
  15. milani

    milani "The best activities for your health are pumping a

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    Diet - 4/17/05

    Kid's b-day party. Did not keep track, but I know it wasn't great.
     
  16. milani

    milani "The best activities for your health are pumping a

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    Diet/Workout - 4/18/05

    Total Calories: 1794/2542 (short)
    Total Protein: 130g/318g (short)
    Total Carbs: 180g/222g (short)
    Total Fats: 55g/43g (over)

    P/C/F = 30%/44%/27%

    Today was the first day at the gym. Started getting 1RM's for squat(245) and bench (200).
     
  17. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/19/05

    Total Calories: 2157/2542 (short)
    Total Protein: 161g/318g (short)
    Total Carbs: 184g/222g (short)
    Total Fats: 79q/43g (over)

    P/C/F = 31%/36%/33%
     
  18. milani

    milani "The best activities for your health are pumping a

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    Diet/Workout - 4/20/05

    Total Calories: 1871/2542 (short)
    Total Protein: 213g/318g (short)
    Total Carbs: 112g/222g (short)
    Total Fats: 33g/43g (short)

    P/C/F = 48%/27%/16%

    Better diet today. Did more 1RM today at the gym:

    Incline Bench: 170
    Shoulder Press: 165
    Bent-Over Row: 170
    Tricep Extension: 100


    Also did 6 minutes on the gauntlet to finish up the hour... More Friday...
     
  19. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/21/05

    Total Calories: 2420/2542 (short)
    Total Protein: 227g/318g (short)
    Total Carbs: 217g/222g (short)
    Total Fats: 53g/43g (over)

    P/C/F = 39%/42%/19%
     
  20. milani

    milani "The best activities for your health are pumping a

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    Diet/Workout - 4/22/05

    Total Calories: 2216/2542 (short)
    Total Protein: 229g/318g (short)
    Total Carbs: 125g/222g (short)
    Total Fats: 50g/43g (over)

    P/C/F = 43%/26%/20%


    Weight: 199 :hsugh:

    Today's workout. Final 1RM day. Next week, get 5RM.

    Deadlift: 205
    Good Mornings: 155
    Incline DB Bench: 70's


    What do I realize after this week?

    My lower back is weak, and I should mix in some hypers or reverse hypers. Also, maybe GHR's. My GM's are also weak due to lower back. I need to watch my form on DL and GM's. May also need more ab work.


    On the more interesting side, there was a guy wearing a "Westside Barbell" shirt at the gym today. He was probably wondering "WTF is this guy looking at, and why is he watching me?" He was working out with another guy, so I watched, and learned. He actually was a powerlifter, but I did not get a chance to talk with him. Might be someone good to know.
     
    Last edited: Apr 23, 2005
  21. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/23/05

    Total Calories: 2663/2542 (over)
    Total Protein: 144g/318g (short)
    Total Carbs: 236g/222g (over)
    Total Fats: 84g/43g (over)

    P/C/F = 22%/37%/28%
     
  22. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/24/05

    Total Calories: 2437/2542 (short)
    Total Protein: 114g/318g (short)
    Total Carbs: 214g/222g (short)
    Total Fats: 114g/43g (over :eek3: )

    P/C/F = 19%/36%/41%

    Weight: 197.5 BF: 26%
     
  23. milani

    milani "The best activities for your health are pumping a

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    Diet/Workout - 4/25/05

    Total Calories: 2430/2542 (short)
    Total Protein: 273g/318g (short)
    Total Carbs: 151g/222g (short)
    Total Fats: 70g/43g (over)

    P/C/F = 47%/27%/26%


    Today's workout finding 5RM's

    Bench: 185
    Squat: 205
    Tricep Extensions: 90
     
    Last edited: Apr 26, 2005
  24. milani

    milani "The best activities for your health are pumping a

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    Location:
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    Diet - 4/26/05

    Total Calories: 2282/2542 (short)
    Total Protein: 237g/318g (short)
    Total Carbs: 205g/222g (short)
    Total Fats: 46g/43g (over)

    P/C/F = 44%/38%/18%
     
  25. milani

    milani "The best activities for your health are pumping a

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    Diet/Workout - 4/27/05

    Total Calories: 2111/2542 (short)
    Total Protein: 148g/318g (short)
    Total Carbs: 246g/222g (over)
    Total Fats: 45g/43g (over)

    P/C/F = 29%/50%/19%


    Today's Workout - More 5RM's

    Deadlift: 185
    Incline Bench: 155
    Bent-Over Rows: 145
     
    Last edited: Apr 28, 2005
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