Tryfuhl's Return

Discussion in 'Training Logs' started by tryfuhl, May 1, 2007.

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  1. tryfuhl

    tryfuhl New Member

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    No money for gym right now, but I need to get back active.. have supplementary weight set at apt.. 100lbs

    stopped lifting at 5'9" - 215 - 13-14% or so

    now at 240, no clue on bf% - extremely out of shape

    Goals: get back into cardiovascular shape first and foremost, reduce bodyfat, eat much healthier


    Will update single dated entry throughout day, so it will be edits rather than additional posts.
     
    Last edited: May 1, 2007
  2. tryfuhl

    tryfuhl New Member

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    05/01/2007

    Daily Goal: Figure out base caloric allowance, micronutrient ratios, etc.. begin increase of water intake, plan of at least 4 liters

    Woke up at 10:00AM - 8 to 9 hours sleep

    Meal 1 - 11:00AM

    1/2 can of French Style Green Beans, no sodium added
    Fat: 0g Carb: 7g Protein: 1.75g
    2 teaspoons Alfredo Sauce
    Fat: 1g Carb: .6g Protein: .3g
    1 cup Plain Fat-Free Yogurt
    Fat: 0g Carb: 17g Protein: 12g

    Totals:
    Fat: 1g Carb: 24.6g Protein: 14g
    Fat: 9 calories Carb: 98 calories Protein: 64 calories
    Calories: 171

    Meal 2 - 12:00PM


    2 Chicken Drumsticks
    Fat: 21g Carb: 0g Protein: 21g
    2 tsp Pasta Sauce
    Fat: 0g Carb: 1g Protein: .5g
    4 tsp Parmesan
    Fat: 3g Carb: 0g Protein: 3g
    2 tsp Brown Mustard
    n/a

    Totals:
    Fat: 24g Carb: 1g Protein: 24.5g
    Fat: 216 Calories Carb: 4 Calories Protein:98 Calories
    Calories: 318

    Cumulative:
    Fat: 33g/225 Calories Carb: 25.5g/102 Calories Protein: 38.5/162 Calories
    Total Calories: 489

    ============Self Note===============
    Too much fat, take skin off of drumsticks
    =================================

    "Meal" 3 - 3:00PM

    VHT Real Protein
    Fat: 2g Carbs: 5g Protein: 30g
    2 oz Milk
    Fat: 0g Carbs: 3g Protein: 2g

    Totals:
    Fat: 2g Carb: 8g Protein: 32g
    Fat: 18 Calories Carb: 32 Calories Protein: 128 Calories
    Calories: 178 Calories

    Cumulative:
    Fat: 35g/243 Calories Carb: 33.5g/134 Calories Protein: 70.5/290 Calories
    Calories: 667

    Supplements taken:
    1 Nature's Way Alive Multi-Vitamin
    1g Ester-C + Bioflavonoids
    1g Tonalin CLA
    200mg Chromium Picolinate
    1.5g Citrimax
    200mg Magnesium Citrate
    over 2 liters water ingested

    "Workout" 1 - 4:15PM

    One-armed standard bar snatch:
    3 X 8 @ 100lbs - each arm

    JM Press:
    3 x 8 @ 100 lbs

    Overhead Tricep Extensions:
    3 x 8 @ 100lbs

    Preacher Curls:
    50lbs x 12
    60lbs x 10
    60lbs x 8

    ================================
    "Before" pics taken, not being posted
    ================================

    Meal 4 - 4:35PM

    VHT Real Protein
    Fat: 2g Carbs: 5g Protein: 30g
    2 oz Milk
    Fat: 0g Carbs: 3g Protein: 2g

    Totals:
    Fat: 2g Carb: 8g Protein: 32g
    Fat: 18 Calories Carb: 32 Calories Protein: 128 Calories
    Calories: 178 Calories

    Cumulative:
    Fat:37g/261 Calories Carb: 42g/168 Calories Protein: 103/420 Calories
    Calories: 849

    Meal 5 - 6:15PM

    woot, solid food again! beef alfredo with egg noodles, green beans

    4oz Egg Noodles
    Fat: 6g Carb: 80g Protein: 16g
    8tsp Alfredo Sauce
    Fat: 4.5g Carb: 2.5g Protein: 1g
    5 oz flank steak
    Fat: 18g Carb: 0g Protein: 37g
    1/2 can of French Style Green Beans, no sodium added
    Fat: 0g Carb: 7g Protein: 1.75g
    2 tsp Smart Balance Light
    Fat: 3g Carb: 0g Protein: 0g

    Totals:
    Fat: 32g Carb: 90g Protein: 56g
    Fat: 288 Calories Carb: 360 Calories Protein: 224 Calories
    Calories: 872 Calories

    Cumulative:
    Fat:69g/621 Calories Carb: 132g/528 Calories Protein: 159/636 Calories
    Calories: 1785

    Macronutrient breakdown:
    Fat: 34.75% Carb: 29.62% Protein: 35.62%

    ========Self Note========
    No more fat today
    ======================

    Supplements:
    500mg Calcium
    1g Tonalin CLA
    200mg Chromium Picolinate
    1.5g Citrimax
    1 Natures Way Alive Multi-Vitamin



    1.5 cups fat free cottage cheese, will do totals later
     
    Last edited: May 2, 2007
  3. Elfling

    Elfling New Member

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    y helo thar! :kiss:
     
  4. tryfuhl

    tryfuhl New Member

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    hey hey you :kiss:

    started checking out your log earlier.. fucking long, I'll go back to it later :rofl:
     
  5. Elfling

    Elfling New Member

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    Oh it's basically "I'm fat and weak due to injuries etc" over the last few months :mamoru: not much to see! Glad to see you back.
     
  6. tryfuhl

    tryfuhl New Member

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    ahhhhh I hate that shit :o

    It's so fucking hot outside, but I'm ready for my walk.. I guess I'll do some supplementary lifting inside first :hs:
     
  7. Elfling

    Elfling New Member

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    Where'd you move to? No more Manasshole?
     
  8. tryfuhl

    tryfuhl New Member

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    Lynchburg, VA

    might be moving again soon, no clue where, doubt I have the money but I think that I'll be receiving an offer for not here :run:
     
  9. tryfuhl

    tryfuhl New Member

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    05/01/2007

    4 eggs, 2 yolks
    5 oz flank steak
    1/2 bottle of shake n pour pancakes

    will update values later
     
  10. jokka

    jokka OT Supporter

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    GO REDSKINS
    manassas has cheap housing.
     
  11. Elfling

    Elfling New Member

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    For good reason :mamoru:
     
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