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Joycough Needs to Slim Down For his Wedding Journal
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Posted by: joycough
I'm Scared to do this because I've always been about building muscle and power and now I want to lose and keep off roughly 30-40 Poundsish.
Stats
220 Lbs
5'8"
Measurements (cold)
Shoulder span = 54"
Chest = 46"
Right Arm = 17
Left Arm = 16 3/4
Waist = 40 1/2
Hips = 44"
Right Leg = 28
Left Leg = 28 1/2
Right Calf
Posted by: joycough
Pilates 20 Min. (7:30)
Breakfast (8:15)
Triflex (glucosamine, chondroitin, MSM)
MultiVitamin
Vit. C
Vit. E
4 Egg whites (hard Boiled)
1 whole egg (hard Boiled)
1 slice 60% brown bread
1 Tbs Rasberry Jam
1 Glass of Skim Milk
1 Glass of Water
Lunch(11:45)
1/2 plate of taco's and cheese with tomato's (I have to eat caff food, sorry i forgot to mention)
2 servings of mixed veggies
1 tsp of Ranch
2 glasses of Skim Milk
Snack (1:45)
1 Tbs Peanut butter
1 snack package of cheese and crackers
Workout (2:00) Chest and Back (I kinda took most of the Christmas break off so I'm a little rusty but not too bad)
Cable Row superset with Bench Press
11 x 6 (30 sec. rest) 155 x 10 (30 sec), 14 x 6 (30 sec) 165 x 10, 16 x 6 (30 sec) 175 x 8
(1 minute rest)
Bent over Row superset with Incline DB Bench
135 x 6 (30 sec) 50 x 10 (30 sec), 135 x 6 (30 sec) 60 x 9 (30 sec), 135 x 6 (30 sec) 60 x 7
(1 minute rest) I'm sure by now you get the resting pattern
Reverse Flye superset Flye
30 x 8 25 x 12, 30 x 8 25 x 12, 30 x 8 25 x 12
Lat Pulldown superset overhead press
10 x 6/ 105 x 10, 12 x 6/ 105 x 8, 14 x 6/ 95 x 8
(starting to get tired)
Straight arm pulldown superset Front cable row
4 x 8/ 2 x 10, 5 x 8/ 1 x 12, 5 x 8/ (I used a bar for this last set because our cable machine is too awkward) 45 x 10
5 Minute cool down on the bike
Snack (3:15)
Protein bar (15 g protein)
Supper (5:30)
4 Pieces of skinless chicken BBQ'd
2 servings of Veggies
1 glass of Skim Milk
1/2 glass of peach juice
Snack (8:00)
Light Popcorn
Bedtime (12:00)
ZMA
Posted by: joycough
I forgot to mention that I eat at a caff and do the best I can by getting baked food instead of deep fried, eating salads and veggies, and bagged lunches.
I also work out in the school gym, which also is at times limited. But I ususally only use free weights anyway.
Posted by: joycough
Breakfast (9:30) Kinda lazy this morning and slept in
Nature Valley (2 bars Maple Harvest)
1 glass of V8 Banana Strawberry
MultiVitamin
Triflex
Vit. E
Vit. C
Lunch (12:00)
1.5 Turkey sandwiches with lettuce and ranch
2 servings of veggies
1 apple juice box
1 package of cheese and crackers
1 orange
snack (1:45)
1 Tbs Peanut butter
1 banana
Workout (4:00)
Cardio Treadmill
5 Minute warm-up
1 minute run, 2 minute recover (20 minutes total)
5 minutes cool down
Stretch
Crunch (30 sec rest) Back extension (1 min rest), crunch/ Back Extension, crunch/ Back Extention
Leg raises/supermans, leg raises/supermans, leg raises/supermans
Oblique Crunch on Back extension (one set per side)
-Cardio today was really hard at first after the fist 10 minutes I just wanted to give up but I pushed through and after only a couple more minutes I hit a second wind and felt great. Glad I pushed myself today.
I would like to get a heart rate monitor for when I run...What do you think?? are they worth it? I tried to count and multiply while running today but that didn't work today so well (guess my poor math skills don't help much...lol).
Supper (5:30)
Posted by: joycough
Supper (5:30)
2 buns
2 tsp of ranch
2 tsp of
Roast Beef
2 servings of cheese
1 serving of Veggies
2 Glasses of Skim Milk
2 Milk Ice Dixie Cups
Snack (8:00)
1 Cheese and Crackers pack
1 Milk Ice Dixie Cups
Posted by: joycough
No Pilates this morning, I gotta start going to bed earlier!!!
Breakfast (8:15)
4 egg whites (Hard Boiled)
1 whole egg (HB)
1 slice of 12 grain bread
1 tsp of Rasberry Jam
1 Glass of Milk
1 Glass of water
Snack (10:15)
MultiVitamin
Triflex
Vit. C
Vit. E
1 orange
1 Glass of water
*I do drink more water than listed
Lunch (11:45)
2 corsants
3 slices of peppered turkey
2 tbs egg salad
1 serving of lettuce
1 serving of tomato
2 tsp of ranch
1 package mustard
1/2 bowl of chicken rice soup
1 package of crackers
2 glasses of Skim Milk
*Too many breads try to cut down
Workout (2:05) Arms (you get my resting scheme by now
)
5 minute warm-up on treadmill
Incline Curl superset Tricep Dip
30 x 8/B x 12, 30 x 8/ B x 12, 35 x 8/B x 12
BB Curl superset Pressdown
85 x 6/5 x 10, 85 x 6/ 7 x 10, 85 x 6/7 x 10
Preacher Curl superset Skullcrusher
80 x 8/80 x 10, 90 x 6/90 x 8, 90 x 5/ 90 x 8
Some forearm work 3 sets of wrist curls and reverse wrist curls
5 minute Cool down
Snack (3:15)
Protein Bar (15 g Protein)
Supper (5:30)
1.5 slices of lazanna
2 servings of veggies
1 dessert thingy
2 glasses of Skim Milk
Snack (8:00)
crackers (1 serving)
Posted by: joycough
Today went pretty well with the exception of being tired!!!
Only big complaint is all the idiots in the gym who take up space. They just sit and talk or stand there doing everything wrong and it looks scary. Today the gym was packed with a bunch of people who didn't now their arse from a hole in the ground.
Other than that pretty good day over all. Especailly since I finally got my book in the mail...so yeah.
Posted by: Hammerlynn
I am a runner and know people that use the heart rate monitors. They feel that they are an asset if you are wanting to stay in a specific zone. I want the Timex GPS system 
I hear you on the new year's people at the gym. The regulars where I go are also getting testy with the newbies. I just keep reminding myself that they will be gone in a few weeks
Posted by: joycough
Yeah I hear ya. This happens every dang year and every dang year I get mad. I don't mind the one's that are acctually trying or are asking for help when they don't know, but the one's who just sit there and talk and then complain that they worked so hard or the one's who are doing everything wrong and too stubborn to ask for help are the one's who make me the most mad. To me they just waste space which our gym here has very little of.
Thank you for the reply to heart monitor question. I would like one because I would think it would be benificial but I'm not sure if it would be worth the cost.
Posted by: joycough
*went to bed earlier last night, slept in again... I think I forgot how much doing school work and workingout wears a person out!
Breakfast (8:45)
1 Apple
3 Tbs Light Crunchy Peanut Butter
Triflex
Multivitamin
Vit. C
Vit. E
1 Glass of V8 Banana Strawberry
*Yeah I'm kinda having a fat day today 
Lunch (12:10)
2 Grilled Cheese sandwiches on brown bread
1 bowl of Tomato soup
2 servings of veggies
2 glasses of Skim Milk
Workout (2:15)
Went for a walk
Supper (5:00)
Subway Chicken Bacon Ranch wrap with lettuce and tomatoes
Med. Slurpee
Snack (8:00)
Chips
Posted by: joycough
Today really tired and kinda having a fat day. Other than that nothing really to talk about.
Posted by: joycough
Yeah so our computer internet connection here at school was kinda screwy for a while. So I'll Pick up tomorrow (Monday) again
Posted by: joycough
1) too many carbs and bad foods
-need to watch what I eat more and think of the consequences
2) Really tired this week
-get to bed earlier
3)not enough cardio
-get off your ass and do it
4)not taking protein supp.
-Quite being lazy and take it
Posted by: joycough
Breakfast (8:15)
2.5 Egg Whites (HB)
.5 Whole Egg (HB)
.5 12 Grain Toast
.5 Tsp Strawberry Jam
1 Glass of Milk
1 Glass of Water
Snack (10:15)
multiVitamin
TriFlex
Vit. C
Vit. E
1 Glass V8
Lunch (12:00)
2 Hot Dogs (better than the aternative)
2 servings of veggies
2 Tbs of Ranch
4 Tbs of Cottage Cheese
1 Peach
2 Glasses of Milk
Workout (2:00) Back and Chest
Warmup Treadmill
1minute walk, 2 minute run, 2 minute walk
Bench superset Cable Row
185x6/12x10, 205x6/12x10, 215x5/12x10
Incline Db superset BB Row
65x6/135x10, 70x6/135x10, 70x5/135x10
Flye superset Reverse Flye
25x10/12, 25x10/12, 25x10/12
Shoulder Press superset Pulldowns
115x6/12x10, 115x6/12x10, 115x6/12x10
Front Lateral Raises superset Straight Arm Pulldown
15x12/5x12, 15x12/5x12, 15x12/4x12
Cardio Bike (20 Minutes) * I went hard on the cardio today no pussy rests when it was a lighter setting i just peddled harder
Supper (6:00)
*went out for supper with the boys
1/2 basket of Onion Rings
15 Honey Garlic Wings
2 Glasses of Pepsi
Posted by: joycough
With the exception of supper Today was a pretty good day overall for my goals. I know I should have had more meals but because I knew I was going out tonight I only had 3 to make up for it.
Overall happy with today espcially with the cardio because I was only going to do a 5 minute cool down but ended up doing a hard 20 minutes
Posted by: joycough
Breakfast (8:00)
3 whole eggs scrambled
1 slice white toast (no frickin' brown or whole wheat bread)
3 slices of bacon (I always try to get most of the grease with my napkins)
1/2 orange
1 glass of Skim Milk
1 Glass of water
Workout #1 (9:30) Abs and lower back
Back Extensions superset Crunches
Supermans superset hanging leg raises
Reverse Back Extensions superset Decline Oblique Twists
Snack (10:15)
1 Tbs Peanut butter
MultiVitamin
Triflex
Vit E.
Vit. C
Lunch (12:00)
3 pieces of Crispy Light Chicken
some beef
2 servings of veggies
3 Tbs Ranch
2 Glasses of Skim Milk
Workout #2 (3:00)
1 hour on the bike using the preset fat burning mode
20 minutes on the bike then 1 minute to get water and then 20 minutes and 1 minute and the final 20 minutes then done
Supper (6:00)
12 inch Seafood and Crab Sub with Lettuce and Tomato
Large Slurpee
Snack (8:00)
Beef Jerky
Posted by: joycough
Still need to snack more and have less during 3 main meals
Cardio was supprisingly fun today
Overall feel good about todays accomplishments
Posted by: joycough
Breakfast (8:15)
3 Egg Whites (HB)
1 Whole Egg (HB)
1 12grain Toast
1 Tsp Rasberry Jam
.5 Glass of 2% Milk (no Skim availible this morning)
1 glass of Water
Lunch (11:45)
2 slices 12 grain bread
4 slices of peppered fowl product
4 slices of thin pepperoni
Lettuce
Pickles
Tomato
1 Tsp Ranch
2 Glasses of Skim Milk
Workout (2:00) Arms
5 Minute Warmup on Bike
Dips superset seated Curl
45 x 10/30x10, 45x8/30x10, 45x10/35x8
Pressdown superset BB Curl
7x8/75x10, 9x6/80x10, 9x6/80x8
Skullcrusher superset Preacher Curl
100x6/70x10, 90x6/80x9, 90x6/80x8
Forearm Work (reverse superset wrist curls)
20 Minutes of hard cardio on Bike
Snack (3:30)
44 g Protein Shake with water and Glutamine
Multivitamin
Triflex
Vit. C
Vit. E
Supper (5:30)
1 seseme seed bun
4 slices of turkey
Alphalpha sprouts
1 Tsp of Ranch
2 servings of veggies
2 cookies
Snack (8:00)
Popcorn (light)
Bedtime (10:30)
ZMA
Posted by: joycough
Cardio seems to be getting easier and more fun although I'm still sweating my ass off.
I'm happy that I'm picking up the Cardio more and more. Next week I'll try for 30 minutes instead of 20 but that's all I have time for because I have to get back and shower before my next class.
I also want to have at least a extra protein shake a day and Glutamine as well and ZMA at night. and Try and cut down on the sweets (for some reason this week the caff has been giving us lots of goodies...Say no Mike say no!
)
Posted by: joycough
*note* I'm impressed that I've been able to keep a journal going for this long!
Breakfast (8:00)
1 Apple
3 Tbs Light Crunchy Peanut butter
Snack (10:00)
10 almonds
Lunch (12:00)
1 Egg White (HB)
2 Tbs chopped chicken with some sort of mix
1 serving of Salad
2 servings of mixed veggies with Raisins, bacon bits, sunflower seeds and somekinda sauce
5 Tbs of Cottage Cheese
1 serving of Fruit
2 Glasses of Skim Milk
Workout (3:00)
Warm-up skipping rope (kinda fooling around) 10 minutes
Jump Rope (hard fast don't give up) 3 minutes
Stretch Forearms 1 minute
Jump Rope (HArd fast don't give up)3 minutes
Stretch Calves 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Stretch Hamstrings1 minute
Jump Rope (hard fast don't give up) 3 minutes
Prepare for next level and stretch all 5 minutes
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Cool down with mild Cardio and stretching 7 minutes
Snack (4:30)
Protein Shake (44 grams)
5 g of Glutamine
Supper (6:00)
1 piece of BBQ Chicken
2 Servings of Veggies
1 Tsp Ranch
1 Glass of Skim Milk
9 Pieces of 7-11 Chicken Wings (Cheap wing night shitty night at the caff)
1 Med. Slurpee (so my weakness)
Snack (8:15)
2 pieces of Beef Jerkey
Bed (11:00)
ZMA
Posted by: joycough
I need to eat smaller meals. I feel I eat too much at one time.
*Really happy with Cardio today, I hurt my big toe though next Thursday I have to try and not land on my toe too much
Posted by: joycough
Breakfast (8:15)
3 Egg Whites (HB)
1 Whole Egg (HB)
1 12 grain Toast
1 Tsp Rasberry Jam
1 Glass of Skim Milk
1 Glass of Water
*Remember to eat less in meals and snack a little more...Good Breakfast #'s I feel...Any comments?
Posted by: naturaltan
now just duplicate those type of #'s 5/6 more times throughout the day and you'll be good.
Posted by: joycough
Thanks, I think I'm starting to understand a little better what I should eat only problem is I have to eat at the schools Caff and I find my eating gets progressively worse as the day goes on. Any thoughts on what I can do to correct it?
Posted by: joycough
Snack (10:30)
1/4 cup of Almonds
1 Glass of V8 Splash
Multivitamin
Triflex
Vit. C
Vit. E
Lunch (12:00)
2 Baked (*ahem* battered) Chicken Burgers (No Bun just meat)
3 Servings of Veggies
4 Tbs of Cottage Cheese
1 Peach
1 Tbs of Ranch (Caff food sucks and Ranch makes it better but I know it's not good for me... Any suggestions?)
2 Glasses of Skim Milk
Workout (2:00) Legs
Cardio 5Minutes on Bike Warmup
Knee-Ups superset Squat
10/225x10, 10/275x8, 10/275x6
Lunge
30lbs Db's x 8, 50x5, 50x5
Leg Curl
8x8, 9x6, 9x6
Calf Raise
344x15, 444x12, 500x10
20 Minutes on Bike Hardcore
Supper (5:00)
1 Chicken Bacon Ranch Wrap (from Subway)
1 Seafood Wrap (subway)
2 servings of Lettuce
1 Medium Slurpee (DANG THIS IS SO MY WEAKNESS)
*It's -20 C here and I go for a slurpee I can't help it they are so damn good
Posted by: Sapphire
When is the wedding??
Posted by: joycough
August 21st
Posted by: joycough
Pretty Good over all
Really Happy with all the Cardio I've been doing. Now I want to increase the Cardio on Weights days to 30 Minutes.
Still Need to work on diet!!!
Posted by: joycough
*it is gong to take a lot of will power to walk to the gym today it's -35 C with windchill and getting colder!
Breakfast (8:15)
4 Egg Whites (HB)
1 60% whole Wheat Toast
1 Tsp Rasberry jam
1 Glass of Water
1 Glass of Skim Milk
Snack (10:20)
1/4 cup of Almonds
1 Glass of Water
Multivitamin
TriFlex
Vit. C
Vit. E
Lunch (11:45)
4 Slices of White Bread
4 Slices of Deli Turkey Meat
3 Servings of Veggies
1Tbs of Mayo
1 juice box of Apple Juice
1 cranberry granola Bar
*Now it's fricking -45'C with Wind...Damnit Will Power Mike Will Power
Posted by: joycough
Workout (2:00) Back and Chest
5 Minute Warm-Up on Bike
Cable Row Superset Bench Press
14x6/165x10, 16x6/175x10, 18x6/185x9
T-Bar Row Superset Dips
3(plates)x6/BWx10, 3x6/BWx8, 3x6/BWx7
Reverse Incline Flye Superset Incline Flye
30x6/30x10, 30x6/30x10, 30x6/30x10
Pulldown Superset Standing Military Press
12x6/95x10, 14x6/95x9, 15x6/95x9
Straight-Arm Pulldowns Superset Front Lateral Raises (DB)
6x6/20x8, 6x6/20x8, 5x6/15x10
Some Trap Work (Shrugs)
*Gym too busy to do Cardio all Machines taken I'll Do Cardio Tonight
Snack (3:30)
44g Protein (Shake)
10 Ounces Soy Milk
5g Glutamine
Supper (6:00)
3/4 of a package of Kraft Dinner
Soy Milk and butter
2 Chicken Hotdogs
Workout #2
Cardio Latin Dance Video (I feel so ashamed
)
Snack (8:30)
1 Can of Tuna
BedTime
ZMA
Posted by: joycough
*Need to Eat less for lunch (only 1 sandwhich)
*If tomorrow is as damn cold as today I think I'll Stay in and Jump Rope because damn!
*You'd better do Cardio tonight (havn't done it as of yet)
although i don't really wanna...so embaressed
Posted by: joycough
*Note* I didn't do the Latin Dance felt too gay so I did Tai Bo instead and I didn't have tuna I had 1 Tbs of Peanut Butter and a low fat Cheese string
Breakfast (8:00)
3 Whole Eggs (Scrambled)
3 Pieces of Bacon (I tried to soak up as much greese as I could with my napkins)
1 Glass of Water
1 Glass of Skim Milk
*Does anyone know of a site where I could input my food intake and it would calculate my Protein/Carbs/Fat ratio for the day?*
Snack (10:10)
1/4 cup of Almonds
Lunch (12:10)
4 Pieces of Bread ( I know I know I was hungry)
4 Slices of Peppered Fowl Product
1 Serving of Lettuce
2 Servings of Veggies
1 Tsp of Ranch
1 Apple Juice box
1 Cheese String
Posted by: joycough
Workout (2:20)
Warm-up skipping rope (kinda fooling around) 10 minutes
Jump Rope (hard fast don't give up) 3 minutes
Stretch Forearms 1 minute
Jump Rope (HArd fast don't give up)3 minutes
Stretch Calves 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Stretch Hamstrings1 minute
Jump Rope (hard fast don't give up) 3 minutes
Prepare for next level and stretch all 5 minutes
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Cool down with mild Cardio and stretching 7 minutes
Snack (3:45)
44g Protein Shake
10 ounces Soy Milk (Low Fat)
5g Glutamine
Supper (5:30)
2 Chicken Breast
2 Servings of Veggies
1 small dessert square
1 Tsp Ranch
Snack (7:30)
2 No Fat Puddings
1 Low Fat Cheese String
Posted by: joycough
*Too damn cold to go to the gym so I skipped rope instead. I keep hurting my one big toe and don't know why
*I think my eating went pretty good today. But I'm worried about eating Thursday and Friday Because I'm taking a trip on Friday and I don't travel well (stomach problems).
*Note to self* Good Job keep up the good work but you need to do more homework
Posted by: joycough
Breakfast (8:00)
5 Egg Whites (HB)
Cals /Fat/ Carb/ Prot
82 /0 /2/ 17
1 Slice of 12 Grain Toast
Cals /Fat/ Carb/ Prot
65/ 1/ 12/ 3
1 Tsp Rasberry Jam
Cals /Fat/ Carb/ Prot
55/ 0/ 14/ 0
1 Glass of Water
1 Glass of Skim Milk
Cals /Fat/ Carb/ Prot
86/ 0/ 12/ 8
Snack (10:15)
1/4 Cup of Almonds
Cals /Fat/ Carb/ Prot
169/ 15/ 5/ 6
1 Medium Banana
Cals /Fat/ Carb/ Prot
109/ 1/ 28/ 1
1 Glass of Water
Multivitamin
Triflex
Vit. C
Vit. E
Lunch (11:45)
2 Slices of 12 Grain Bread
130 2 24 5
4 Slices of Peppered Fowl Product
125 2 0 26
1.5 Tbs of Ranch
102 10 3 0
.5 Cups of Broccoli
12 0 2 1
.5 Cups of Cauliflower
13 0 3 1
2 Slices of processed Cheese
105 8 2 6
2 Glasses of Skim Milk
173 1 24 17
*so far today I've taken in 1228 Calories (30% from Fat/39% from Carbs/31% from Protein)
-Goal for daily is 2,833 Calories at (30%/40%/30%)
Posted by: hippy_chick
I am sooooo proud of you! Keep up the good work!!
I will see you later!!!
Posted by: joycough
Thanks Baby
Love you Tons
Posted by: joycough
Workout (2:15) Arms
Seated DB Curl Superset Dips
40x6/bwx10, 40x6/bwx10, 40x6/BWx10
BB Curl Superset Pressdown
85x6/6x10, 95x6/7x10, 95x6/7x10
*Feeling a huge Tricep pump here*
Preacher Curl superset Skullcrushers
80x7/x10, 90x6/x8, 90x6/x8 (Spotter on last rep last set on skullcruchers)
Snack (3:15)
Protein Shake
130 2 6 22
5g Glutamine
1 Cup Soy Milk
81 3 8 6
8 Crispy Mini's
62 2 11 1
Posted by: atherjen
JC, to log in your daily food try
www.fitday.com
I use it everyday!
Posted by: joycough
I know that's where I'm getting my #'s from
Thank you though
Posted by: joycough
Supper (5:35)
4 Slices of 60% Whole Bread
270 4 49 9
4 Slices of Peppered Fowl Product
125 2 0 26
2 Slices of Processed Cheese
105 8 2 6
1 Cup of Mixed Veggies
25 0 5 3
1 Banana Muffin
158 4 27 3
1 Small Apple Juice
123 0 31 0
1 Tbs of Mayo
99 11 0 0
1 Apple
63 0 16 0
Workout #2 (7:30)
1/2 hour of an excercize video
Snack (8:00)
12 whole Wheat low fat Crackers
163 0 16 0
Protein Shake
130 2 6 22
Soy Milk
81 3 8 6
Daily Totals
2886 Cals
27% Fat
44% Carbs
29% Protein
204g of Protein
*More Protein Needed
*Eat more in the morning
Posted by: joycough
*No Cardio Bad Mike
*Good Eating...Need More protein
*I feel Stranger and Stronger every Week, Kinda nice
Posted by: joycough
Breakfast (8:30)
1 Nutrigrain Breakfast Bar
1 Glass of Water
multivitamin
Triflex
Vit.C
Vit.E
Snack (10:30)
22 Almonds
1 Orange
1 Glass of Water
Lunch (12:30)
2 Grilled Cheese Sandwiches
1 Cup of Tomato Soup
1 Cup of Cauliflower
1 Tbs of Ranch
2 Glasses of Milk
*should have only had one grilled cheese but very little breakfast made me hungry. Tomorrow is going to suck.* So far today I have 1341 Calories (I want more than 1/2 my cals in the morning) from 42% Fat (Yikes almonds and grilled Cheese...good thing my Protein Shake will balance that a little more..Yikes) 43% Carbs and 16% Protein
*Well a Breakfast would have been a good idea b/c th e High Numbers are from the Grilled Cheese and almonds in the fat and carbs... I feel sad now...good thing it's an hour of cardio today
Posted by: joycough
* This won't be in effect until monday b/c weekends here suck and as I mentioned friday is a write-off!!!!
Breakfast
8 Egg Whites
1 12 Grain Toast
1 Tbs Jam
1 Glass of Milk
1 Glass of Water
Snack
22 Almonds
Protein Shake (22g Protein)
5g Glutamine
1 Cup of Soy Milk
Lunch
???? Depends on what's served but try and keep #'s of breakfast
2 Glasses of Milk
Pre-Workout Snack
1 Tbs of Light Peanut Butter
Post-Workout Snack
Protein Shake (44g Protein)
5g Glutamine
1 Cup of Soy Milk
1 Piece of Fruit
Supper
Whatever is Served Try and keep same #'s of Breakfast and Lunch
1 Glass of Milk
1 Glass of Water
Snack
Protein Shake (35g Protein) Glycerlean (Distributes slowly for next 8 hours)
1 Cup of Soy Milk
1 Cup of Mixed Frozen Fruit
(Blenderitup)
Any thoughts?
Posted by: joycough
Workout (2:20)
Warm-up skipping rope (kinda fooling around) 10 minutes
Jump Rope (hard fast don't give up) 3 minutes
Stretch Forearms 1 minute
Jump Rope (HArd fast don't give up)3 minutes
Stretch Calves 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Stretch Hamstrings1 minute
Jump Rope (hard fast don't give up) 3 minutes
Prepare for next level and stretch all 5 minutes
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Supermans 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Crunches 1 minute
Jump Rope (hard fast don't give up) 3 minutes
Cool down with mild Cardio and stretching 7 minutes
Snack (3:30)
Protein Shake (44g)
1 Cup of Soy Milk
5g Glutamine
1 Cup of Mixed Frozen Fruit
Supper (5:00)
12" Seafood Sub
* Total Cals = 2392 (38% Fat, 43% Carbs, 19% Protein) *
*Way Low on Protein today but That's what I expected, Tomorrow will be worse...I hate Weekends here we only really get two meal and the rest we have to fend for ourselves* Hoping for next week
Posted by: joycough
*What Can I say...I don't travel well so I'm preparing for tomorrow. Other than that I'm happy with Today
Posted by: joycough
Breakfast (8:15)
4 Egg Whites (HB)
1 12 Grain Toast
1 Tbs Strawberry Jam
1 Glass of Water
1 Glass of Skim Milk
Workout (10:00) Legs
Leg Press
4 plates per sidex12, 5x12, 6x10, 7x8, 8x6
Ham Curl
9x8, 9x7, 9x6
Calf Raise superset Back extension
Some Neck Workout
*Just Found out I the Trip is Cancelled because it's going to really blizzard this afternoon (20-30 cm...That's like 2 Freakin' Feet!!!)
Lunch (12:00)
2 Light Baked Fish (Light Breading)
4 Slices of 12 Grain Bread
1 Cup of Cauliflower
1 Tbs of Ranch
2 Tbs of TarTar Sauce
2 Glasses of Skim Milk
Posted by: joycough
Workout (3:00)
.5 hour of Sparring
Supper (5:00)
1 Cup of Beef Stew
2 Buns
1 Cup of Brocolli
1 Tbs of Ranch
1 small Piece of Chocolate Cake
1 Glass of Milk
1 Glass of Juice
Snack (8:00)
1 Small Bag of Doritos
1 Large Slurpee
*Total Cals = 2578 (29% Fat, 47% Carbs, 24% Protein) *Still 50g of Protein Short (no shake today) and the carbs were too high but it was my cheat day
Posted by: joycough
*Food HAbits are getting better (today was my snack day)
*Cardio not bad but not great this week...Missed one session...too damn cold but it's no excuse
Posted by: joycough
I looked up my HBE on google and came up with the figure of 3333 Cals per day to maintain... and I read that I should subtract 500 from that...which gives me 2,833... Does this sound like a good number to lose or is it too many Cals? or is it not enough?
Posted by: joycough
Breakfast (8:15)
2 Egg Whites (HB)
1 Whole Egg (HB)
1 Slice of Brown Toast
1 Tbs of Rasberry Jam
1 Glass of water
*Not feeling so hot today...starting to feel a cold
Snack (10:10)
1 Oz. of Almonds
1 Cup of V8 Splash
Multivitamin
TriFlex
Vit.c
Vit.E
Workout #1 Cardio (11:00)
30 Minutes of Interval on Bike
Lunch (11:45)
1 beef Hot Dog
3 Cups of Mixed Veggies
1 Tbs of Ranch
1 Cup of Mushroom Soup
4 Crackers
1 Glass of Milk
Total Cals so far = 1082 (about 600 under what I'd like) from 43% Fat Yikes Almonds are really high in fat...37% Carbs (guess I should have had a bun) and 20% Protein)
I hate Being Sick It's hard to eat enough...Let alone enough Protein...Damn I need Less Fat...Grrr
Posted by: joycough
Workout #2 Back and Chest (2:00)
5 Minutes Warm-Up on Bike
Bench Press Superset Cable Row
205x6/14x10, 205x6/14x10, 205x6/14x10
Incline superset BB Rows
70x6/155x10, 70x5/155x8, 70x5/155x8
Seated Military Press superset Pulldown
95x6/12x10, 130x6/12x10, 130x6/12x10
*Done I'm Out Feeling Like Shit can barely breath Stupid Cold
Snack (3:15)
44g Protein
5g Glutamine
2 cups of soy milk
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Joycough Needs to Slim Down For his Wedding Journal
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