Mono's Journal

**Monolith** · 02-05-2003, 04:42 PM

Current routine...

5:30am: wake up

5:45am: 20g whey protein, 15 mins cardio

6:00am: breakfast - bowl of lowfat granola (w/ raisins) with fat free milk, two slices wheat bread w/ natural peanut butter

6:30am: weight training

7:45am: another 20g whey protein shake after weight training

9:00am: 40g whey protein

12:30-1:00pm: 2 grilled chicken breasts

4:00pm: can of tuna

7:00pm: varies... chicken, seafood, meat, etc.

10:00pm: bed

-----------------------------

Based the advice i've gotten from all the helpful people on these forums... im gonna try to shake that routine up a bit in the next few days. I'm going shopping tonight.

Initially i think i'll try to fix my breakfast. I've heard a lot of good comments about the oats/protein/pb mix. I think i'll give that a try. Gonna try to get at least a couple egg whites in as well.

If anyone's got any advice on how to further improve my breakfast (or any other meal for that matter) please reply! I'm especially interested in what i can eat for my 2nd and 3rd meals, as i'm stuck in school, and need something that i can carry with me.

I'm currently about 6'5" and around 210 lbs. Looking to lose some BF and get lean by May-June.

**Jodi** · 02-05-2003, 10:58 PM

Originally posted by Monolith
Current routine...

5:30am: wake up

5:45am: 20g whey protein, 15 mins cardio

Why the protein before cardio????? Not need for it, I would get rid of it and w8 til your done your cardio and then have your first meal

6:00am: breakfast - bowl of lowfat granola (w/ raisins) with fat free milk, two slices wheat bread w/ natural peanut butter

Try 3 whole eggs, 4-5 egg whites and 1/2 C. Oats

6:30am: weight training

7:45am: another 20g whey protein shake after weight training

This is not a meal, it needs fat and you need more protein than that. How bout 40G Whey, 1 T. Flax Oil and some green veggies. You need to space your meals apart a little further. Go for every 2.5 - 3.5 hours

9:00am: 40g whey protein
Again, not a full meal. How about 3 Tablespoons of heavy cream and 4-6 strawberries. You may also want to consider having real food here cuz 2 shakes in a row are going to leave you hungry.

12:30-1:00pm: 2 grilled chicken breasts
Good now add a salad to that. Try a big bowl of green veggies and add a couple of Tablespoons of Newman's Own Olive Oil and Vinegar Dressing. Also an apple for dessert would be good.

4:00pm: can of tuna
Add a tablespoon of Full Fat Mayo to the tuna and maybe some celery

7:00pm: varies... chicken, seafood, meat, etc.
OK good start but again you need about 15-20G Fat, maybe some veggies or 3/4 C. Brown Rice or Sweet Potato

10:00pm: bed
A shake with a T. of flax would be good here right before bed

These are just my suggestions. Take them as you wish but you are not eating enough fat or veggies and make sure you drink at least 5 Liters of water a day.

Good Luck

**Monolith** · 02-06-2003, 05:06 AM

Geez... ill take your advice, but its like swimming upstream for me. Everything ive ever heard says not to eat some of the stuff you're suggesting. I thought mayo alone was the devil... but full fat?! Are you crazy woman?

Oh... and for the post-workout shake, i just read that that's one time its good to have just protein? Because it absorbs faster or something...? Or perhaps i misunderstood that?

Thanks Jodi.

**Monolith** · 02-06-2003, 06:32 AM

6/2/03 -

6:15am: wake up

6:45am: breakfast - one serving "multigrain flaxseed and soy hot cereal" (nutrition info here: Is this a good oatmeal?) and a can of tuna

7:10-8:10am: leg day

8:20am: 40g protein shake mixed with 3 tbsp heavy cream

--------------------------

Now im probably going to take another shake with me to school to have around 11 am. I like the idea of having some frozen strawberries with it, but it'll all melt by 11.

I'm heading to a natural foods store today... gonna get some flax seed oil, etc.

**Monolith** · 02-06-2003, 11:23 AM

Alright... headed to the store today. I plan on getting...

flax oil
apples
oats
canned tuna
chicken breasts
spinach (mmm...)
broccoli
strawberries
walnuts

I'm still searchin this site and others for easy to prepare "bagged" snacks/meals. Two of my daily meals are gonna be taken while in school... so i cant exactly have a couple pieces of chicken and some broccoli.

**Monolith** · 02-06-2003, 11:27 AM

Hey Jodi... i just reread one of your suggestions and im a lil confused. You suggested 3 whole eggs and 4-5 egg whites for breakfast. Does this mean 3 whole eggs (including the 3 egg whites) and another 1 or 2 egg whites on top of that? Or do you mean eat 3 whole eggs (including the 3 egg whites), and then on TOP of that another 4-5 egg whites alone?

Also, the reason it looks like my "meals" are so close together in the morning, is that ive always been told that i should take a protein shake directly after the gym. Is this not really necessary? If so, it'd be easier to spread out my meals.

**Jodi** · 02-06-2003, 11:39 AM

HUH!! Ok your starting to confuse me. 3 Whole Eggs meaning egg yolks and the whites included, then 4-5 egg whites only. So your getting 3 Yolks and 7-8 whites total. Does that make sense.

OK, I follow DP & w8's diets. They don't believe in the post w/o spike. Yes, you should have a meal within an hour after your w/o but it should not be just protein. It needs to be a meal meaning protein, fat & veggies. Does that make sense?

**Monolith** · 02-06-2003, 11:57 AM

Originally posted by Jodi
HUH!! Ok your starting to confuse me. 3 Whole Eggs meaning egg yolks and the whites included, then 4-5 egg whites only. So your getting 3 Yolks and 7-8 whites total. Does that make sense.

OK, I follow DP & w8's diets. They don't believe in the post w/o spike. Yes, you should have a meal within an hour after your w/o but it should not be just protein. It needs to be a meal meaning protein, fat & veggies. Does that make sense?

LOL, i had a feeling my post would be confusing. I reread it after i typed it and had a hard time understanding it myself.

But yeah, you just explained what i needed to know. I'll cut out the post-workout protein shake and make it into a meal about 45 mins later.

Thanks for being patient.

**Monolith** · 02-06-2003, 05:04 PM

6/2/03 (continued...)

11am: 40g protein shake /w 3 tbsp heavy cream and 5 strawberries

1:45pm: can of tuna + 1 cup spinach

5:00pm: 2 slices smoked turkey, apple, 3 tbsp heavy cream (i was in a rush, lol)

8:00pm: gonna have some halibut, butternut squash, green beans

11:00pm: prolly gonna have a 40g protein shake w/ 3 tbsp heavy cream

well... thats a first day with a semi-refined diet. ill try to fix it up even more over the next few days. comments on stuff that still needs changing are requested!!

oh, omg... i went to buy flax seed oil today. christ, i was staring at the "oils" section of the market for a good 10 minutes! then i asked an employee and she pointed me to the refrigerated section. lol. oh... the employee mentioned something else i found kind of... odd... flax seed oil will eventually turn into lynn seed oil?! isnt that the stuff they use on furniture?!

**Jodi** · 02-06-2003, 07:41 PM

flax seed oil will eventually turn into lynn seed oil?! isnt that the stuff they use on furniture

Where in the world did you hear something like this?

**Monolith** · 02-06-2003, 07:46 PM

according to fit day... today got me...

1958 cals
62 fat
94 carbs
264 protein

thoughts?

**Monolith** · 02-06-2003, 07:47 PM

Originally posted by Jodi
Where in the world did you hear something like this?

lol, the employee at the store where i bought the flax oil told me that.

im assuming she was off her rocker?

**Jodi** · 02-06-2003, 08:15 PM

I don't know about that but I do know that you need to keep your Flax Oil in the fridge.

**Monolith** · 02-06-2003, 08:26 PM

Ok... so im starting to get my nutrition in line... now on to my weight training...

I usually do 3 days on 1 day off.

(setsxreps)

Day 1: Chest, Triceps, Biceps

Hammer Wide Chest - 3x12-10-8
Incline DB Press - 3x10
DB Flys - 3x12
Bench Tri Extensions - 3x12
Wide Pushdowns - 3x12
Seated Alt. DB Curls - 3x8
Standing BB Curls - 3x12

Day 2: Legs

45 Degree Press - 4x15
Extensions - 3x12
Seated Curl - 3x12
Abductors - 3x12

Day 3: Back, Shoulders

Hammer Front Lat Pulldown - 3x12
Seated Cable Rows - 3x12
Hyperextensions - 3x15
Hammer Shoulder Press - 4x12
Cybex Lateral Raise - 3x12
Shrugs - 3x15

I do abs and calves every other day. Calves are 4x30 standing raise, abs are 4x20 decline crunches.

Again, my main goal at the moment is to lose excess bodyfat. Of course i want to minimize any muscle loss, and if possible, even gain some.

I appreciate any comments!!

**Monolith** · 02-07-2003, 05:52 PM

About how many calories should i be taking in per day?

According to Fitday, i took in about 2285 calories today.

54% protein, 33% fat, 13% carbs

Again, im looking to lose fat for now... gaining muscle is secondary.

**Jodi** · 02-07-2003, 07:06 PM

What did your meal plan look like today?

**Monolith** · 02-07-2003, 07:22 PM

meal 1: 1/4 cup steel-cut oats, 6 egg whites + 2 yolks

meal 2: 40g protein shake w/ 6 strawberries

meal 3: 10 oz chicken breast, 1 cup spinach, apple

meal 4: 40g protein shake w/ 3 tbsp heavy cream

meal 5: salad /w 2 tbsp caesar dressing, cup of mixed cauliflower/broccoli, 10 oz lean steak

and later tonight, before i hit the sack, i was going to take another 40g protein shake w/ a tbsp of flax oil.

**Jodi** · 02-07-2003, 08:22 PM

Originally posted by Monolith
meal 1: 1/4 cup steel-cut oats, 6 egg whites + 2 yolks

I would add another whole egg ( including yolk LOL)

meal 2: 40g protein shake w/ 6 strawberries

Add 3 T of Heavy Cream or a mix of flax oil and cream

meal 3: 10 oz chicken breast, 1 cup spinach, apple

Need some fat here but it looks good

meal 4: 40g protein shake w/ 3 tbsp heavy cream

meal 5: salad /w 2 tbsp caesar dressing, cup of mixed
cauliflower/broccoli, 10 oz lean steak

Maybe in this meal or in meal 4 you should add about 2/3 of a cup of Brown Rice or Sweet Potato, I don't think you have enough carbs

and later tonight, before i hit the sack, i was going to take another 40g protein shake w/ a tbsp of flax oil.

**Monolith** · 02-07-2003, 08:55 PM

oh god... 3 yolks? i could barely eat the two i had this morning. :/

for meal 2, i didnt add any fat because that was my first meal post workout. i had read elsewhere on this site that having fat soon after a workout wasnt good...?

and how many carbs should i be getting? according to fitday i got 88 grams of carbs today.

**Jodi** · 02-07-2003, 09:25 PM

There is nothing wrong with having fat after your workout. If you were following a plan that allows for a p/w/o spike then adding fat would be senseless. Seeing you are trying to cut and lose BF and not using a p/w/o spike adding fat to your meal is necessary for satiety and to slow down digestion of that meal.

Pleae post your macros for the day. I still think you need more carbs as well as your calories are too low and adding more carbs and the additional fat I mentioned should bring up your cals.

**Monolith** · 02-08-2003, 08:05 AM

for yesterday, i got...

2638 cals
98g of fat
96g of carbs
339g of protein

thats including the 40g protein shake /w 1 tbsp of flax oil right before bed

**Monolith** · 02-08-2003, 08:08 AM

On a side note...

Is it ok to not do squats or leg presses, and replace them with extensions? I don't want a huge ass.

**Jodi** · 02-08-2003, 09:48 AM

LOL! Squats are the best exercise. Nothing can replace squats. You won't get a big ass. LOL! I do squats heavy too and I don't think I have a big ass. JMO

**Jodi** · 02-08-2003, 09:51 AM

Originally posted by Monolith
for yesterday, i got...

2638 cals
98g of fat
96g of carbs
339g of protein

thats including the 40g protein shake /w 1 tbsp of flax oil right before bed

I'm having a hard time finding where you got these totals from the foods you posted.

It doesn't add up right?

**Monolith** · 02-08-2003, 10:14 AM

Here's a copy of what i got from fitday for yesterdays meals:

cals/fat/carb/protein

meal 1
1/4 cup steel-cut oats - 140/3/27/6
6 egg whites - 99/0/2/21
1.5 yolks (they taste horrible!

) - 91/8/0/4

meal 2
scifit protein shake - 230/3/8/42
6 strawberries - 22/0/6/0

meal 3
10 oz chicken breast - 458/10/0/86
1 cup spinach - 43/0/7/6
apple - 81/0/21/0

meal 4
scifit protein shake - 230/3/8/42
3 tbsp heavy cream - 154/17/1/1

meal 5
1 cup salad (lettuce, tomato) - 13/0/3/1
2 tbsp caesar dressing - 140/15/1/1
10 oz steak - 566/23/0/85
1/2 cup broccoli - 14/0/3/1
1/2 cup cauliflower - 13/0/3/1

meal 6 (before bed)
scifit protein shake - 230/3/8/42
1 tbsp flax oil - 120/14/0/0

Totals...
2645/98/98/339

**Jodi** · 02-08-2003, 10:45 AM

First of all Never count your veggies. If they are green fibrous veggies which I see thats all you had, then never count them. Take them right out of your totals.

2nd of all is your chicken and steak weighed raw or cooked? It makes a huge difference.

Also if your are correct and that chicken and steak has 85G protein then that is WAY too much in 1 meal.

**Monolith** · 02-08-2003, 10:49 AM

yeah, the chicken and steak was cooked. might have been a little less than 10 oz, but around that.

and i had no idea i wasnt supposed to count the veggies. why is that? man, i think i'll just start eating nothing but veggies if they dont count.

85g of protein is too much for one meal... how much should i be getting per meal? whats the max?

for that matter, how fast can your body absorb/digest/make use of protein?

**Jodi** · 02-08-2003, 11:11 AM

Fibrous veggies don't count cuz they are all fiber and because the fiber has basically zeroed out the calories. I know there is a more technical explanation.

You should be getting about 50G protein per meal. Too much protein at 1 meal is useless and your body won't use it all and if I remember correctly your body turns extra protein into glucose and that means sugar (fat storage). Again there is a more technical explanation.

Try reading THESE ARTICLES I think it will help answer alot of your questions

**Monolith** · 02-08-2003, 11:44 AM

ok, i took out the broccoli and the spinach

that puts me at...
2588 cals
98 fat
88 carb
332 protein

with the exception of not spacing the protein across my meals well enough, does that sound about right?

the cals seem a little high to me. and should my carbs be lower?

**Jodi** · 02-08-2003, 11:53 AM

No thats good but your carbs should be higher so that you won't require a carb up. I think you should add that sweet potato or brown rice that I suggested. Then you should be good and your calories are fine. I know it seems like alot of food. Check out my journal for some ideas if you want, I eat alot too and I'm only 117. Its under The Cut Starts Here.

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