Baumer

Well, here's my first diary entry here.

Today is early morning workout day, I really don't like working out in the morning, late afternoon is much better.

Yesterday was kind of a "cheat day" only had 5 meals instead of the usual 6, and dinner was definetely a cheat.

meal 1:
-protein shake
-stack of pancakes made with ketogenics lo-carb, hi-protein pancake mix with some bannana slices and a few choc. chips I got at the health food store that are non-dairy with no refined sugars thrown in(they're pretty good, and kinder on the insulin levels) topped off with sugar free syrup.

meal 2:
-Pure protein bar

meal 3:
-Myoplex vanilla shake blended with some cinnamon and ice

meal 4:
Went out to dinner and ate:
1/2 order of chicken quesadilias
A large plate of chicken, broccoli, shrimp, and scallops over angelhair pasta in a garlic wine sauce
I just had to bring along a bottle of pure protein to at least try and offset the carbs and fat

meal 5:
-Protein shake


workout was:
legs and cardio
-15 minutes interval training on the bike
-4 sets leg presses
-3 sets sitting calf machine
-3 sets leg curls
-3 sets leg extensions
-20 minutes interval on the eliptical stepper

Leg day is a short one, I probably don't spend as much time as I should on them in the gym, but I'm also pretty active outside the gym, play hockey, raquetball, so they get their share.

As far as other supplements go, I use CLA, glutamine, and creatine, as well as supplementing my diet with additional fiber when needed.

Any comments or suggestions on my first try here?

Baumer

Sunday was back, abs, and some cardio at the gym

-15 minutes on the bike
-4 sets lat pull-downs
-3 sets t-bar rows
-3 sets lawnmower pulls
-3 sets pulldown machine
-3 sets seated v-bar rows
-3 sets hanging leg raises
-3 sets incline crunches
-3 sets crunches
-20 minuts eliptical stepper

meals

meal 1:
-protein shake
-3 eggbeaters scrambled
-1 1/2 packets quaker cinnamon roll flavored oatmeal

meal 2:
-strawberry myoplex

meal 3:
-tuna salad made with fat free ranch dressing and celery on wheat bread sandwhich
-portion of left over chicken with veggie kabobs

meal 4:
-meatloaf made with lean ground turkey, celery, onions, eggbeaters, breadcrumbs, ketchup
-1/2 sweet potato
-1/2 ear of corn on the cob
-small salad

meal 5:
-protein shake

Baumer

monday was an off day from the gym, a much needed rest

meals

meal 1:
-protein shake
-3 scrambled eggbeaters
-1 1/2 packets bannana bread flavor quaker oatmeal
-1 blueberry muffin made with carbolite high protein, 0 carb mix

meal 2:
-dannon non-fat lemon flavored yogurt
-leftover turkey meatloaf

meal 3:
-tuna salad sandwhich on wheat bread
-mixture of cauliflower, broccoli, and some sweet potato

meal 4:
-vanilla myoplex

meal 5:
-4 chicken fajitas, on fat free tortilla shells, cooked with a little spray pam, with veggies, salsa, fat free cheddar, low fat mexican cheese

meal 6:
-protein powder

Baumer

Tues. was chest, tris, and abs

-4 sets dumbell bench presses
-3 sets incl. dumb. presses
-3 sets decl. dumb. presses
-3 sets incl. dumb. flyes
-3 sets tri. pushdowns
-3 sets nosebreakers
-3 sets weighted tri. dips
-3 sets hanging leg raises
-3 sets decl. crunches
-3 sets crunches

meals:

meal 1:
-protein shake
-3 scrambled eggbeaters
-1 1/2 packets banana bread flavor quaker instant oatmeal
-lo-carb, no fat, hi-protein blueberry muffin

meal 2:
-1 can tuna mixed with no fat, no carb, no cal. ranch dressing
-1 dannon no fat yogurt

meal 2:
-pure protein bar s'mores flavor
-1 fresh pear

meal 3:
-strawberry myoplex

meal 4:
-2 1/2 belgian waffles made with carbolite no carb, no fat, hi protein bake mix. with sliced bananas and non-dairy, no sugar added choc. chips
-1/2 sweet potato

meal 5:
-protein shake

EarWax

Wow, lots of sets. You sure have lots of energy. Keep up the good work!

------------------
Lift well! But don't forget to put it down afterwards.

Baumer

Wednesday was an off day

meals

meal 1:
-protein shake
-3 scrambled eggbeaters
-1 1/2 packets cinnamon flavored quaker oatmeal
-1 blueberry hi-protein, lo carb, lo fat muffin

meal 2:
-can of chicken mixed with fat free miracle whip
-Dannon fat free yogurt

meal 3:
-tuna mixed with no fat, no cal, no carb ranch dressing on lite wheat bread
-broccoli, cauliflower, and sweet potato

meal 4:
-vanilla myoplex

meal 5:
-lean ground turkey mixed with fat free pasta sauce over whole wheat shells and lo-carb, hi protein shells
-salad

meal 6:
-protein shake

Baumer

Thursday was bi's, shoulders, and abs

-4 sets standing pully curls
-3 sets preacher curls
-3 sets incline dumbell curls
-2 sets hammer curls
-3 sets dumb. military presses
-3 sets dumb. lateral raises
-3 sets dumb. seated raises, rear delts
-3 sets dumb. shrugs
-3 sets upright rows
-3 sets hang. leg raises
-3 sets incl. crunches
-3 sets crunches

meals

meal 1:
-protein shake
-1 1/2 packets quaker instant oatmeal
-3 scrambled eggbeaters
-1 lo-fat, lo-carb, hi protein blueberry muffin

meal 2:
-can of chicken mixed with fat free miracle whip
-fat free dannon yogurt
-1 hard boiled egg

meal 3:
-tuna mixed with no carb, no cal, no fat ranch dressing on lite wheat bread
-broccoli, cauliflower, and sweet potato

meal 4:
-strawberry myoplex

meal 5:
-3 grilled kabobs with summer squash, mushrooms, peppers, chicken, and shrimp
-salad

meal 6:
-protein shake

Baumer

Friday was legs and cardio

-15 minutes bike
-4 sets leg presses
-3 sets seated calf machine
-3 sets leg curls
-3 sets leg extensions
-20 minutes eliptical stepper

meals

meal 1:
-1 1/2 packets quaker instant oatmeal cinnamon roll flavor
-protein shake
-3 scrambled eggbeaters
-1 lo fat, lo carb, hi protein choc. chip muffin

meal 2:
-can of chicken mixed with fat free miracle whip
-fat free dannon yogurt, vanilla flavor
-1 hard boiled egg

meal 3:
-tuna mixed with no fat, no carb, no cal ranch dressing on lite wheat bread
-broccoli, cauliflower, sweet potato

meal 4:
-choc. myoplex

meal 5:
-2 lean ground turkey burgers on lite wheat hamburger rolls with fat free shredded cheddar cheese
-salad

meal 6:
-protein shake

Anyone have any comments on my diet or training so far?

EarWax

I think it is a great diet but a little to many shakes for my taste How do you feel about your diet? Is it working for you?

------------------
Lift well! But don't forget to put it down afterwards.

Baumer

My diet seems to be working quite well, when I first started dieting and working out more strict like this, about 10 weeks ago, I was really crazy about my diet, watching and counting everything, with no "cheat" day or meal. I dropped calories and carbs too fast and lost too much weight fast, now I'm trying to slowly gain lean weight back. I'm getting a little smoother, but it's worth it, I was down to about 6% bodyfat, but was miserable.

Baumer

Saturday was an off day

meals (cheat day)

meal 1:
-stack of pancakes made with carbolite no carb, no fat, hi protein chocolate bake mix with bannanas and non dairy choc. chips added with lo cal, sugar free syrup
-protein shake

meal 2:
-strawberry myoplex blended thick with ice and a little bannana extract
-1 lo carb, lo fat, hi protein choc. chip muffin

meal 3:
-pure protein bar, s'mores flavor

meal 4:
-went out for chinese food, absolutely stuffed myself with all bad things, fried apps., lo mein, you name it!
-extreme protein drink, that I brought along with me

meal 5:
-protein shake

Baumer

Sunday was back, abs, and some cardio at the gym
-15 minutes on the bike
-4 sets lat pull-downs
-3 sets t-bar rows
-3 sets lawnmower pulls
-3 sets pulldown machine
-3 sets seated v-bar rows
-3 sets hanging leg raises
-3 sets incline crunches
-3 sets crunches
-20 minuts eliptical stepper

Meals

Meal 1:
-Protein shake
-3 scrambled eggbeaters
-1 1/2 packets quaker instant oatmeal, cinn. roll flavored
-1 lo carb, lo fat, hi protein muffin

Meal 2:
-myoplex vanilla shake

Meal 3:
-tuna mixed with no cal, no carb, no fat ranch dressing and celery on lite wheat bread
-1 lo carb, lo fat, hi protein muffin

Meal 4:
-marinated grilled chicken
-1 1/2 ears corn on the cobb
-some stir fried veggies
-salad

Meal 5:
-Protein shake

Baumer

Monday was an off day

Meals

Meal 1:
-protein shake
-3 scrambled eggbeaters
-1 1/2 packets quaker instant oatmeal cinn. bun flavor
-1 lo fat, lo carb, hi protein choc. chip muffin

Meal 2:
-can of chicken mixed with fat free miracle whip
-dannon fat free yogurt, vanilla

Meal 3:
-tuna mixed with fat free, calorie & carb free ranch on lite wheat
-broccoli, cauliflower and rice

Meal 4:
-vanilla myoplex

Meal 5:
-2 1/2 lo carb, lo fat, hi protein belgian chocolate, choc. chip, bannana waffles

Meal 6:
-protein shake

Baumer

Tues. was chest, tris, and abs

-4 sets dumb. bench presses
-3 sets dumb. incl. presses
-3 sets dumb. decl. presses
-3 sets dumb. incl. flys
-3 sets tri pushdowns
-3 sets nosebreakers
-3 sets tri. dips with 2 45lb plates on lap
-3 sets hang. leg raises
-3 sets incl. crunches
-3 sets crunches

Meals

Meal 1:
-protein shake
-3 scrambled eggbeaters
-1 1/2 packets quaker instant oatmeal cinn. bun flavor
-1 lo fat, lo carb, hi protein choc. chip muffin

Meal 2:
-can of chicken mixed with fat free miracle whip
-dannon fat free yogurt, vanilla

Meal 3:
-tuna mixed with fat free, calorie & carb free ranch on lite wheat
-broccoli, cauliflower and rice

Meal 4:
-chocolate myoplex

Meal 5:
-Big stack of lo carb, lo fat, hi protein, chocolate, choc. chip, bannana pancakes

Meal 6:
-protein shake

frankm007

where do u get the "lo-fat, lo-carb, hi protein muffins"? brand name, etc... thnx whats ur total daily caloric intake btw, approximatly? ur height and weight (body i can tell is low by the pics, heh)

------------------
Eat burgers and deadlift

Baumer

I make the muffins using a recipe with Carbolite brand bake mix. It's made from soy protein, each scoop has 0 carbs, 0 fat, 96 calories, and 24 grams protein. I use it also to make waffles, pancakes. I usually use like 3 1/2 scoops for a batch of waffles or pancakes, so it makes for a high protein, lo-carb meal.

This is their site:
http://www.morico.com/