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  • Derek's Diet / Nutrition and Training Log

    Thanks for taking the time to view this thread.

    The purpose of this thread will begin by logging my diet (whether it be on a daily basis or as often as possible) primarily and secondarily to log training (or at least body part(s) trained on the give day).

    I will most likely NOT post nutrition and training on the weekends, but I want to continue allowing users to follow my diet progression with logs, training, advice, and periodic progress pictures and goals.

    Thanks for reading!
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  • #2
    Day 1

    Thursday, July 25th, 2013


    (roughly 150 - 200 ounces of water from 6:45am to 4:45pm)

    6:30am: multivitamin
    Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g


    9:00am: 3 grams fish oil capsules
    Calories: 30, Fat: 3.3g, Carbs: 0g, Protein: 0g


    10:00am: 1 whole egg + 2 egg whites
    Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


    12:00pm: 1 can chunk light tuna in water + 4 teaspoons horseradish
    Calories: 180, Fat: 6g, Carbs: 4g, Protein: 22g


    3:00pm: 1 lightly seasoned chicken breast
    Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


    4:30pm: 5 miniature ranch rice cakes
    Calories: 35, Fat: 1.3g, Carbs: 5.5g, Protein: 0.5g


    4:30pm - 5:10pm: Shoulders Training


    5:15pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
    Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


    6:00pm: chicken skewers (2 breasts + 1/2 cup white onions + 1 bell pepper) (
    Calories: 551, Fat: 16.1g, Carbs: 15g, Protein: 86g


    6:30pm: 3 egg whites
    Calories: 72, Fat: 0g, Carbs: 0g, Protein: 18g


    8:30pm: 1 lightly seasoned chicken breast
    Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


    9:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
    Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


    Totals (Calories + Grams + Percent Breakdown)
    Calories: 1905
    Protein: 1076 (268.5 grams) - 56.5%
    Fat: 493 (54.7 grams) - 25.9%
    Carbohydrate: 336 (83.5 grams) - 17.6%

    Notes:
    This is my first day logging my revised diet and training. Comments and suggestions welcomed!
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    • #3
      Day 2

      Friday, July 26th, 2013


      (roughly 150 - 200 ounces of water from 6:45am to 4:45pm)

      6:30am: multivitamin
      Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g


      9:00am: 3 grams fish oil capsules
      Calories: 30, Fat: 3.3g, Carbs: 0g, Protein: 0g


      10:00am: 1 whole egg + 2 egg whites
      Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


      11:00am: 1 can chunk light tuna in water + 4 teaspoons horseradish
      Calories: 180, Fat: 6g, Carbs: 4g, Protein: 22g


      1:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
      Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


      3:30pm: 1 lightly seasoned chicken breast
      Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


      4:30pm - 5:10pm: Back Training


      5:30pm: 1 lightly seasoned chicken breast
      Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


      6:00pm: 3 egg whites
      Calories: 72, Fat: 0g, Carbs: 0g, Protein: 18g


      6:30pm: 9oz. ground beef + 1 cup zucchini
      Calories: 713.4, Fat: 44.6g, Carbs: 4.2g, Protein: 70.5g


      9:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
      Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


      Totals (Calories + Grams + Percent Breakdown)
      Calories: 2032.4
      Protein: 1015 (252.5 grams) - 49.9%
      Fat: 738.6 (81.9 grams) - 36.3%
      Carbohydrate: 278.8 (67.2 grams) - 13.8%

      Notes:
      Day 2 logged (I know it is early...I do know what all of my meals will be at this point even though I have not eaten a single one of them yet). Back training and then a weekend of rest, sleep, activities, and muscle growth. Cheers.
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      • #4
        Day 6

        Tuesday, July 30th, 2013


        (roughly 150 - 200 ounces of water from 6:45am to 4:45pm)

        6:30am: multivitamin
        Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g


        9:00am: 3 grams fish oil capsules
        Calories: 30, Fat: 3.3g, Carbs: 0g, Protein: 0g


        10:00am: 1 whole egg + 2 egg whites
        Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


        11:00am: 1 can chunk light tuna in water + 4 teaspoons horseradish
        Calories: 180, Fat: 6g, Carbs: 4g, Protein: 22g


        1:30pm: 1 lightly seasoned chicken breast
        Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


        4:30pm: 1 lightly seasoned chicken breast
        Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


        4:40pm - 5:20pm: Legs Training


        5:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
        Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


        6:30pm: 9oz. ground beef + 1 burrito size flour tortilla
        Calories: 806.5, Fat: 43.1g, Carbs: 31g, Protein: 70g


        8:00pm: 1 whole egg + 2 egg whites
        Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


        1:30pm: 1 lightly seasoned chicken breast + 1/2 cup brown minute rice
        Calories: 390, Fat: 9.5g, Carbs: 34g, Protein: 45g


        9:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
        Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


        Totals (Calories + Grams + Percent Breakdown)
        Calories: 2560.5
        Protein: 1192 (298 grams) - 46.6%
        Fat: 854.1 (94.9 grams) - 33.4%
        Carbohydrate: 514.4 (129 grams) - 20.0%

        Notes:
        Definitely a re-feeding day as you can tell with the high overall caloric intake and the high carbohydrate intake. It felt good to indulge a bit and I will be right back down to a much lower carbohydrate-based diet tomorrow since the re-feeding was successful for today,
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        • #5
          Day 6

          Tuesday, July 30th, 2013


          (roughly 150 - 200 ounces of water from 6:45am to 4:45pm)

          6:30am: multivitamin
          Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g


          9:00am: 3 grams fish oil capsules
          Calories: 30, Fat: 3.3g, Carbs: 0g, Protein: 0g


          10:00am: 1 whole egg + 2 egg whites
          Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


          11:00am: 1 can chunk light tuna in water + 4 teaspoons horseradish
          Calories: 180, Fat: 6g, Carbs: 4g, Protein: 22g


          1:30pm: 1 lightly seasoned chicken breast
          Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


          4:30pm: 1 lightly seasoned chicken breast
          Calories: 240, Fat: 8g, Carbs: 0g, Protein: 42g


          4:40pm - 5:20pm: Legs Training


          5:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
          Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


          6:30pm: 9oz. ground beef + 1 burrito size flour tortilla
          Calories: 806.5, Fat: 43.1g, Carbs: 31g, Protein: 70g


          8:00pm: 1 whole egg + 2 egg whites
          Calories: 117, Fat: 5g, Carbs: 0g, Protein: 18g


          1:30pm: 1 lightly seasoned chicken breast + 1/2 cup brown minute rice
          Calories: 390, Fat: 9.5g, Carbs: 34g, Protein: 45g


          9:30pm: 1/2 cup oatmeal + 1/2 scoop whey protein + 1 teaspoon cinnamon
          Calories: 220, Fat: 3.5g, Carbs: 29.5g, Protein: 20g


          Totals (Calories + Grams + Percent Breakdown)
          Calories: 2560.5
          Protein: 1192 (298 grams) - 46.6%
          Fat: 854.1 (94.9 grams) - 33.4%
          Carbohydrate: 514.4 (129 grams) - 20.0%

          Notes:
          Definitely a re-feeding day as you can tell with the high overall caloric intake and the high carbohydrate intake. It felt good to indulge a bit and I will be right back down to a much lower carbohydrate-based diet tomorrow since the re-feeding was successful for today,
          Smart Health Shop
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          Comment


          • #6
            UPDATED: I am currently not updating this thread because my posts are not posting correctly.

            Troubleshooting shortly...
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            • #7
              Originally posted by derek View Post
              UPDATED: I am currently not updating this thread because my posts are not posting correctly.

              Troubleshooting shortly...
              Oh man! I am just seeing this for the first time. I think its a great idea. I hope you get it back up and running soon. I think that having to write down what we eat and do each day is very motivating. Sometimes I am shocked when I take time to see what I have actually eaten for the day and it helps me to stop and realize I have had enough.

              Comment


              • #8
                Originally posted by H.C. Heartland View Post
                Oh man! I am just seeing this for the first time. I think its a great idea. I hope you get it back up and running soon. I think that having to write down what we eat and do each day is very motivating. Sometimes I am shocked when I take time to see what I have actually eaten for the day and it helps me to stop and realize I have had enough.
                Well, I actually do not count calories anymore...not even macronutrients. I became so understanding of my caloric expenditure and intake and how my body tolerates different levels of carbs and protein that I can stay right in the 8-9% bodyfat ballpark now with guestimating, cardio 4-5 times per week, and weights every day.

                However, I HIGHLY recommend EVERYONE count calories if even for a short period at least ONCE. Even for just a week or a month, the guarantee is that you will find out you are eating far more than what you previously thought.

                Thanks for the post!
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