Bladezz - Cut Journal

Bladezz · 03-09-2003, 08:30 PM

DAILY MEAL: 03/08/2003: Saturday - Cal: 1747

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry
(24g carbs, 7g protein, 146 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=32g Carbs, 9g protein, 15 Fat/Calories: 348

Meal #2 /11:30am:
1 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
Protein Mix (added to oatmeal)
(2 carbs, 55 protein, 280 calories)
1 slice cantaloupe
(6 carbs, 1 Protein, 24 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)

=32g Carbs, 63g Protein, 14.5 Fat/Calories: 585

WORKOUT 1:00pm-3pm:
Machine - Inner Thighs
Machine - Outer Thighs
Machine - Abs/Oblique
Swimming- 6 laps (legs only backstroke)

water 32oz.

Meal #3 /5:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1 cup cabbage soup
(6 carbs, 4 protein, 3 Fat/67 calories)
2 oz. pork ribmeat (w/soup)
(0 carbs, 8 protein, 4 Fat/ 57 calories)
4 oz. chicken breast w/ green pepper sauce
(0 carbs, 29 protein, 4 Fat/ 163 calories)

=6g Carbs, 41g Protein, 11 Fat/Calories: 287

Meal #4 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine
(2 carbs, 55 protein, 280 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=7g Carbs, 55g Protein, 14.5 Fat/Calories: 437

water 32 oz.

******************************************
Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea.
CLA Totals: add 90 calories to total below.

=77g Carbs., 168g Protein, 55g Fat - Calories: 1657+90=1747
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Bladezz · 03-09-2003, 08:45 PM

DAILY MEAL: 03/09/2003: Sunday - Cal: 1774

Meal #1 / 9:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

4 egg whites
(1g carbs, 14g protein, 66 calories)
2 whole eggs
(1 g carbs, 11g protein, 9g Fat, 136 calories)
1 cup coffee 8 oz. w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1 slice cantaloupe
(6 carbs, 1 Protein, 24 calories)

=10g Carbs, 28g protein, 24 Fat/Calories: 382

Meal #2 /12:00am:
1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry)
(24g carbs, 7g protein, 146 calories)
Protein Mix (added to oatmeal)
(2 carbs, 55 protein, 280 calories)
1 slice cantaloupe
(6 carbs, 1 Protein, 24 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)

=32g Carbs, 63g Protein, 14.5 Fat/Calories: 585

water 32oz.

Meal #3 /3:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Mix
(2 carbs, 55 protein, 280 calories)
1/2 cup mixed berries frozen (made a protein sorbet)
(5 g carbs, 0g protein, 22 calories

=7g Carbs, 55g Protein, 11 Fat/Calories: 302

WORKOUT: NONE

Meal #4 /6:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

Protein Mix
(2 carbs, 55 protein, 280 calories)
1 TBS Flax Oil
(0g carbs, 14.5g Fat, 135 calories)

=2g Carbs, 55g Protein, 14.5 Fat/Calories: 415

water 32 oz.

******************************************
Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea.
CLA Totals: add 90 calories to total below.

=51g Carbs., 201g Protein, 64g Fat - Calories: 1684+90=1774
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

**IainDaniel** · 03-09-2003, 08:52 PM

Bladezz,

Meals looking alot better, just curious why only 4 meals a day?

IDF

Dr. Pain · 03-09-2003, 09:19 PM

Quote:

Originally posted by Jodi
Below is what DP said you should be eating. I made notes above per meal. You should really check out my journal or Britney or Tigress for meal ideas.

Meal 1: 35P, 25C, 12F
Meal 2: 35P, 5C, 12F (berries)
Meal 3: 35P, 25C, 12F
Meal 4: 35P, 5C, 12F (berries)
Meal 5: 35P, 10C, 12F
Meal 6: 35P, 0C, 12F

B....I don't understand why you are not getting this!

Each meal has NO MORE THAN 35 grams of protien, and NO LESS THAN 35 grams of protein (1 or 2 grams deivation is OK)

Carbs and fat...as stated!

DP

Bladezz · 03-10-2003, 09:53 AM

I guess I need diverse eats/flavors - I cannot just eat Tuna all the time and oatmeal and eggs ( so try to change around proteins), I guess - I will have to.

Also, If I do not have a structured menu - I cannot estimate the foods I eat....and I get lost ....I dunno

Am I doing better than I was?? I am trying to add more fiber as well as fat.

And - I won't give up on this, darn it!

Britney · 03-10-2003, 10:26 AM

DP GAVE you a structured menu! When were you told to eat tuna and oats all the time? CHICKEN, BEEF, EGGS, COTTAGE CHEESE, FISH are other sources of protein. We are trying to help you, but you are not listening. Your diet will only be so diverse, its not easy to look good, lose weight ect. If it were everyone would look awesome.

Bladezz · 03-10-2003, 11:13 AM

The problem is not the food but how to calculate rations of each ratio, exactly how much of what I should eat is what is screwing me up.

I keep messing up exact protein and carb intakes...maybe I will just eat protein shakes to be safe for a week or two??

It's easy for you, you got the program down - I am having trouble

.

Bladezz · 03-10-2003, 11:16 AM

Quote:

Originally posted by IainDaniel
Bladezz,

Meals looking alot better, just curious why only 4 meals a day?

IDF

I was busy and missed out on regular meal.

tigress · 03-10-2003, 11:35 AM

Bladezz, you can use this website to track your macros:

www.fitday.com

and most of us do use a food scale. You can get them at Target, Walmart, etc, and they aren't expensive.

Bladezz · 03-10-2003, 11:44 AM

I do use fitday.com........................................

Do you have a daily meal diary I can follow/copy exactly for next few weeks?

I dont know why Dr.P said I SHOULDNT be on Brit's?

tigress · 03-10-2003, 11:50 AM

Because you are not doing the same plan as her. Why don't you use one of my days as a template, then adjust the food you eat at each meal to equal the cals/fat/carb/pro that DP suggested you eat?

Bladezz · 03-10-2003, 12:00 PM

Great, where can I find it? What day, location?

tigress · 03-10-2003, 12:30 PM

In reviewing this entire thread, you should be able to get this stuff on your own. You are going to have to learn how to figure out your own food in order to get the results you want.

Here is a template, you can mix and match fat and protein sources for variety.

meal 1
1.5 whole large eggs
5 egg whites
1.25 oz of oatmeal before cooking

pro 35.4, carb 23.6, fat 12

meal 2
tuna (35 g pro)
1 tb safflower mayo (not miracle whip)
1/3 cup strawberries

pro 35, carb 4.5, fat 13

meal 3
1 tb flax
4 oz chicken breast
1 apple

pro 35, carb 21, fat 14

meal 4
tuna (35 g pro)
1 tb safflower mayo (not miracle whip)
1/3 cup strawberries

pro 35, carb 4.5, fat 13

meal 5
5oz baked sole
1 tb butter
1/2 grapefruit

pro 35, carb 12, fat 13.5

meal 6
4oz chicken breast
1 tb newman's dressing
1/2 cup sliced cucumbers

pro 35, fat 12

Bladezz · 03-10-2003, 12:37 PM

Ok from reading, it's safe to say that a 4 oz. portion of ANY meat/fish will be approx. 35grams P yes?

What do you mean "figure out results I want" I want to lean out.

I know I have bulked/gained LBM over the past month from lifting heavy and eating more, how much I am unsure until I take my caliper test on the 20th.

You just lost me....

Do you have an online diary, I was looking for it but...??

tigress · 03-10-2003, 12:41 PM

No, it's not safe to say that 4oz of chicken is the same as 4oz of fish. If you read my post- for meal 5 it reads 5oz of sole.

But you could substitute 5oz of sole for the 4oz of chicken in meal 6 or vice versa.

I have a journal, it's right below yours.

What I am saying is this: if you want to lower your body fat and reach your goal of leaning out, you need to learn about food and meal planning.

Bladezz · 03-10-2003, 12:52 PM

That is indeed my goal...that is what I am trying to accomplish

I will get it...I WILL !

Thanx

Bladezz · 03-10-2003, 03:36 PM

I am so full sometimes, I cannot even get the protein shake in

Maybe my body is not burning enough - should I throw in another workout day to make me hungry again ?

Bladezz · 03-12-2003, 06:34 AM

DAILY MEAL: 03/10/2003: Monday - Cal: 1847

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Oatmeal (old fashioned) 1/2 cup pre-measured dry
(24g carbs, 7g protein, 146 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1 Scoop/Op. Nutrition/Pro-Complex (w/water)
(1 carbs, 27 protein, 140 calories)

=36g protein, 27g Carbs, 15 Fat/Calories: 466
water 32oz.

Meal #2 /11:30am:
2 Scoops Op. Nutrition/Pro-Complex
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12 Fat/Calories: 403

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)
2 egg whites (boiled)
(1 carbs, 14 protein, 0 Fat, 32 Calories
1cup chopped Romaine w/mushrooms
(1 carb, 1 protein, 10 calories)
1 slice Mozerella Cheese (low fat)
(1 carbs, 7 protein , 3 Fat, 70 cal)
4 oz. Turkey burger (weight raw)
(0 carbs, 16 protein, 8 Fat, 140 calories)

=39g Protein , 7g Carbs, 11 Fat/Calories: 269

water 32oz.

Meal #4 /5:00p:
2 Scoops Op. Nutrition/Pro-Complex (w/water)
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 120 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12g Fat/Calories: 422

WORKOUT: CHEST/BACK 5:30pm-6:45pm:
water 32oz.

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4.5 oz. chicken breast w/ green pepper sauce
(0 carbs, 34 protein, 4 Fat, 173 calories)
1 slice cantaloupe
(6 carbs, 1 Protein, 24 calories)
3 Tonalins CLA’s for day/3 Fat ea.=9grams/0cal.)
(0g carbs, 9g Fat, 90calories)

= 35g Protein, 6 Carbs, 9 Fat/Calories: 287

******************************************
=220g Protein, 54 Carbs, 59g Fat - Calories: 1847 (!!!! Shyte !!!!)
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Bladezz · 03-12-2003, 06:49 AM

DAILY MEAL: 03/11/2003: Tuesday - Cal: 1897 (OMG!!!)

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Fiber One Cereal (1/2 cup dry /pre-measured)
(24g carbs, 3g protein, 60 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1 Scoop/Op. Nutrition/Pro-Complex (w/water)
(1 carbs, 27 protein, 140 calories)

=32g protein, 27g Carbs, 15 Fat/Calories: 380

water 32oz.

Meal #2 /11:30am:
2 Scoops Op. Nutrition/Pro-Complex
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12 Fat/Calories: 403

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4 oz. Turkey burger (weight raw)
(0 carbs, 16 protein, 8 Fat, 140 calories)
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)
2 slice Mozerella Cheese (low fat)
(2 carbs, 14 protein , 6 Fat, 140 cal)
1/2 cup brown rice
(20 carbs, 2 protein, 110 calories)

=33g Protein , 26g Carbs, 14 Fat/Calories: 407

water 32oz.

Meal #4 /5:00p:
2 Scoops Op. Nutrition/Pro-Complex (w/water)
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 120 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12g Fat/Calories: 422

WORKOUT: NONE/REST DAY

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4.5 oz. chicken breast w/1 TBSP.Bruchetta
(5 carb, 35 protein, 4 Fat, 173 calories)
1/2 cup mixed berries frozen w/splenda
(5 carbs, 0g protein, 22 calories)
3 Tonalins CLA’s (for day) 3 Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 35g Protein, 10 Carbs, 9 Fat/Calories: 285

water 32oz.

******************************************
=210 Protein, 77 Carbs, 62g Fat - Calories: 1897
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Dr. Pain · 03-12-2003, 06:54 AM

Try 1 and 1/3 scoops of Pro Complex instead of two and you're basically there. Much better!

Your should be seeing improvement as we speak

DP

Dr. Pain · 03-12-2003, 06:57 AM

...and if your Multi-Vitamin is not a 3 a day......you may want to watch the iron and selenium totals....

DP

**Jodi** · 03-12-2003, 07:00 AM

Quote:

Originally posted by Bladezz
DAILY MEAL: 03/11/2003: Tuesday - Cal: 1897 (OMG!!!)

Meal #1 / 8:00am:
Fiber One Cereal (1/2 cup dry /pre-measured)
(24g carbs, 3g protein, 60 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 1g protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1 Scoop/Op. Nutrition/Pro-Complex (w/water)
(1 carbs, 27 protein, 140 calories)

=32g protein, 27g Carbs, 15 Fat/Calories: 380

Much better but I would stick with the Oats

water 32oz.

Meal #2 /11:30am:
2 Scoops Op. Nutrition/Pro-Complex
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12 Fat/Calories: 403

Too much Protein, you really should have just a scoop and a half of protein, your only suppose to be getting 35G of Protein

Meal #3 /2:00p:
4 oz. Turkey burger (weight raw)
(0 carbs, 16 protein, 8 Fat, 140 calories)
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)
2 slice Mozerella Cheese (low fat)
(2 carbs, 14 protein , 6 Fat, 140 cal)
1/2 cup brown rice
(20 carbs, 2 protein, 110 calories)

=33g Protein , 26g Carbs, 14 Fat/Calories: 407

water 32oz.

Meal #4 /5:00p:
2 Scoops Op. Nutrition/Pro-Complex (w/water)
(2 carbs, 55 protein, 280 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 120 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=55g Protein, 7 Carbs, 12g Fat/Calories: 422

Same here too much Protein, you really should have just a scoop and a half of protein

WORKOUT: NONE/REST DAY

Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4.5 oz. chicken breast w/1 TBSP.Bruchetta
(5 carb, 35 protein, 4 Fat, 173 calories)
1/2 cup mixed berries frozen w/splenda
(5 carbs, 0g protein, 22 calories)
3 Tonalins CLA’s (for day) 3 Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 35g Protein, 10 Carbs, 9 Fat/Calories: 285

If this is your last meal of the day you should be at 0 carbs, no berries on the last meal

water 32oz.

******************************************
=210 Protein, 77 Carbs, 62g Fat - Calories: 1897
***********************************

Daily Supplement Program:
***********************
3-Multi Vitamins
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals
2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg)
1 1000mg Calcium (before bed)
***********************

Overall your getting better. I also think you should be having 6 meals if I remember correctly???

Dr. Pain · 03-12-2003, 07:16 AM

Excellent Jodi, sleep becomes you!

(I was just happy w/the improvements, I like the "perfection" you bring)

DP

Bladezz · 03-12-2003, 08:52 AM

Thanx for your support

I am trying. I spent the weekend analyzing and figuring out calories and foods.

The vitamin I take (Vitamin C= Slow Release) Also, the 3 multivitamins I take are supposed to be taken 3 times a day/Morning Afternoon and Evening w/meals (according to directions).

Also Jodi, I really don't think I can "choke" anything else down for 6th meal

Honest, I am barely making it now!

Thanx again!!

P.S. What about the oats what is diff. ?? Can I change it around a little or strickly stick w/oats? Dr.Pain said I can have a high fiber cereal and the "Fiber One" is the one suggested??

Bladezz · 03-12-2003, 02:29 PM

DAILY MEAL: 03/12/2003: Wednesday - Cal: 1786

Meal #1 / 8:00am:
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA 1000mg (750 actual)

Fiber One Cereal (1/2 cup dry /pre-measured)
(24g carbs, 3g protein, 60 calories)
1 cup real coffee (12 oz) w/splenda
(1 g carbs, 0 Protein, 0g Fat, 40 calories)
3 TBS Whipping Cream
(1 g carbs, 1g protein, 15g Fat, 140 calories)
1 Scoop/Op. Nutrition/Pro-Complex (w/water)
(1 carbs, 27 protein, 140 calories)

=31g protein, 27g Carbs, 15 Fat/Calories: 240

water 32oz.

Meal #2 /11:00am:
1.5 Scoops Op. Nutrition/Pro-Complex
(1.5 carbs, 41 protein, 210 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 101 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=41g Protein, 6.5 Carbs, 12 Fat/Calories: 333

Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4.5 oz. steamed chicken breast w/bruchetta (weight raw)
(0 carbs, 36 protein, 10 Fat, 241 calories) ??Totally screwed me up!! Atkins says diif. than Fitday.com ??
1/2 cup frozen green beans (nuked)
(4 carbs, 1 protein, 0 Fat/ 17 calories)
2 slice Mozerella Cheese (low fat)
(2 carbs, 14 protein , 6 Fat, 140 cal)
1/2 cup brown rice
(20 carbs, 2 protein, 110 calories)

=52g Protein , 26g Carbs, 16 Fat/Calories: 508

Meal #4 /4:30p:
1.5 Scoops Op. Nutrition/Pro-Complex
(1.5 carbs, 41 protein, 210 calories)
3/4 TBS Flax Oil
(0g carbs, 12g Fat, 120 calories)
1/2 cup mixed berries
(5 g carbs, 0g protein, 22 calories)

=41g Protein, 6.5 Carbs, 12g Fat/Calories: 352

WORKOUT 5:30pm-6:45pm: BICEPS/TRICEPS, SHOULDERS (DELTS)
water 32oz.

Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA 1000mg (750 actual)

4.5 oz. steamed chicken breast w/tsp.bruchetta (weight raw)
(0 carbs, 36 protein, 10 Fat, 241 calories)
1/2 cup mixed berries frozen w/splenda
(5 carbs, 0g protein, 22 calories)
3 Tonalins CLA’s (for day) 3 Fat ea.=9grams/90cal.)
(0g carb, 9g Fat, 90calories)

= 36g Protein, 5 Carbs, 19 Fat/Calories: 353

water 32oz.

******************************************
=201 Protein, 71 Carbs, 74g Fat - Calories:

03-09-2003, 08:30 PM	#31
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com DAILY MEAL: 03/08/2003: Saturday - Cal: 1747 Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) 1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry (24g carbs, 7g protein, 146 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1 g carbs, 1g protein, 15g Fat, 140 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =32g Carbs, 9g protein, 15 Fat/Calories: 348 Meal #2 /11:30am: 1 cup oatmeal (old fashioned - 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) Protein Mix (added to oatmeal) (2 carbs, 55 protein, 280 calories) 1 slice cantaloupe (6 carbs, 1 Protein, 24 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) =32g Carbs, 63g Protein, 14.5 Fat/Calories: 585 WORKOUT 1:00pm-3pm: Machine - Inner Thighs Machine - Outer Thighs Machine - Abs/Oblique Swimming- 6 laps (legs only backstroke) water 32oz. Meal #3 /5:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1 cup cabbage soup (6 carbs, 4 protein, 3 Fat/67 calories) 2 oz. pork ribmeat (w/soup) (0 carbs, 8 protein, 4 Fat/ 57 calories) 4 oz. chicken breast w/ green pepper sauce (0 carbs, 29 protein, 4 Fat/ 163 calories) =6g Carbs, 41g Protein, 11 Fat/Calories: 287 Meal #4 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) Protein Shake (w/water)2 tsp. Creatine, Taurine, Glutamine (2 carbs, 55 protein, 280 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =7g Carbs, 55g Protein, 14.5 Fat/Calories: 437 water 32 oz. **************************************** Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea. CLA Totals: add 90 calories to total below. =77g Carbs., 168g Protein, 55g Fat - Calories: 1657+90=1747 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-09-2003, 08:45 PM	#32
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/09/2003: Sunday - Cal: 1774 Meal #1 / 9:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) 4 egg whites (1g carbs, 14g protein, 66 calories) 2 whole eggs (1 g carbs, 11g protein, 9g Fat, 136 calories) 1 cup coffee 8 oz. w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1 g carbs, 1g protein, 15g Fat, 140 calories) 1 slice cantaloupe (6 carbs, 1 Protein, 24 calories) =10g Carbs, 28g protein, 24 Fat/Calories: 382 Meal #2 /12:00am: 1 cup oatmeal (old fashioned) 1/2 cup pre-measured dry) (24g carbs, 7g protein, 146 calories) Protein Mix (added to oatmeal) (2 carbs, 55 protein, 280 calories) 1 slice cantaloupe (6 carbs, 1 Protein, 24 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) =32g Carbs, 63g Protein, 14.5 Fat/Calories: 585 water 32oz. Meal #3 /3:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) Protein Mix (2 carbs, 55 protein, 280 calories) 1/2 cup mixed berries frozen (made a protein sorbet) (5 g carbs, 0g protein, 22 calories =7g Carbs, 55g Protein, 11 Fat/Calories: 302 WORKOUT: NONE Meal #4 /6:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) Protein Mix (2 carbs, 55 protein, 280 calories) 1 TBS Flax Oil (0g carbs, 14.5g Fat, 135 calories) =2g Carbs, 55g Protein, 14.5 Fat/Calories: 415 water 32 oz. **************************************** Add fat from 3 servings Tonalin CLA =30 CALORIES ea. 3g Fat ea. CLA Totals: add 90 calories to total below. =51g Carbs., 201g Protein, 64g Fat - Calories: 1684+90=1774 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
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03-09-2003, 08:52 PM	#33
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,137	Bladezz, Meals looking alot better, just curious why only 4 meals a day? IDF
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-10-2003, 09:53 AM	#35
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I guess I need diverse eats/flavors - I cannot just eat Tuna all the time and oatmeal and eggs ( so try to change around proteins), I guess - I will have to. Also, If I do not have a structured menu - I cannot estimate the foods I eat....and I get lost ....I dunno Am I doing better than I was?? I am trying to add more fiber as well as fat. And - I won't give up on this, darn it!
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-10-2003, 11:13 AM	#37
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	The problem is not the food but how to calculate rations of each ratio, exactly how much of what I should eat is what is screwing me up. I keep messing up exact protein and carb intakes...maybe I will just eat protein shakes to be safe for a week or two?? It's easy for you, you got the program down - I am having trouble .
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-10-2003, 10:26 AM	#36
Britney Registered User Join Date: Jan 2003 Location: NJ Posts: 647	DP GAVE you a structured menu! When were you told to eat tuna and oats all the time? CHICKEN, BEEF, EGGS, COTTAGE CHEESE, FISH are other sources of protein. We are trying to help you, but you are not listening. Your diet will only be so diverse, its not easy to look good, lose weight ect. If it were everyone would look awesome.
	Britney

03-10-2003, 11:35 AM	#39
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	Bladezz, you can use this website to track your macros: www.fitday.com and most of us do use a food scale. You can get them at Target, Walmart, etc, and they aren't expensive.

03-10-2003, 11:44 AM	#40
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I do use fitday.com........................................ Do you have a daily meal diary I can follow/copy exactly for next few weeks? I dont know why Dr.P said I SHOULDNT be on Brit's?
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03-10-2003, 11:50 AM	#41
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	Because you are not doing the same plan as her. Why don't you use one of my days as a template, then adjust the food you eat at each meal to equal the cals/fat/carb/pro that DP suggested you eat?

03-10-2003, 12:00 PM	#42
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Great, where can I find it? What day, location?
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03-10-2003, 12:30 PM	#43
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	In reviewing this entire thread, you should be able to get this stuff on your own. You are going to have to learn how to figure out your own food in order to get the results you want. Here is a template, you can mix and match fat and protein sources for variety. meal 1 1.5 whole large eggs 5 egg whites 1.25 oz of oatmeal before cooking pro 35.4, carb 23.6, fat 12 meal 2 tuna (35 g pro) 1 tb safflower mayo (not miracle whip) 1/3 cup strawberries pro 35, carb 4.5, fat 13 meal 3 1 tb flax 4 oz chicken breast 1 apple pro 35, carb 21, fat 14 meal 4 tuna (35 g pro) 1 tb safflower mayo (not miracle whip) 1/3 cup strawberries pro 35, carb 4.5, fat 13 meal 5 5oz baked sole 1 tb butter 1/2 grapefruit pro 35, carb 12, fat 13.5 meal 6 4oz chicken breast 1 tb newman's dressing 1/2 cup sliced cucumbers pro 35, fat 12

03-10-2003, 12:37 PM	#44
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Ok from reading, it's safe to say that a 4 oz. portion of ANY meat/fish will be approx. 35grams P yes? What do you mean "figure out results I want" I want to lean out. I know I have bulked/gained LBM over the past month from lifting heavy and eating more, how much I am unsure until I take my caliper test on the 20th. You just lost me.... Do you have an online diary, I was looking for it but...??
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03-10-2003, 12:41 PM	#45
tigress Member Elite Member Join Date: Nov 2001 Location: Jamaica bound! Posts: 364	No, it's not safe to say that 4oz of chicken is the same as 4oz of fish. If you read my post- for meal 5 it reads 5oz of sole. But you could substitute 5oz of sole for the 4oz of chicken in meal 6 or vice versa. I have a journal, it's right below yours. What I am saying is this: if you want to lower your body fat and reach your goal of leaning out, you need to learn about food and meal planning.

03-10-2003, 12:52 PM	#46
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	That is indeed my goal...that is what I am trying to accomplish I will get it...I WILL ! Thanx
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03-10-2003, 03:36 PM	#47
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	I am so full sometimes, I cannot even get the protein shake in Maybe my body is not burning enough - should I throw in another workout day to make me hungry again ?
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03-12-2003, 06:34 AM	#48
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/10/2003: Monday - Cal: 1847 Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Oatmeal (old fashioned) 1/2 cup pre-measured dry (24g carbs, 7g protein, 146 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1 g carbs, 1g protein, 15g Fat, 140 calories) 1 Scoop/Op. Nutrition/Pro-Complex (w/water) (1 carbs, 27 protein, 140 calories) =36g protein, 27g Carbs, 15 Fat/Calories: 466 water 32oz. Meal #2 /11:30am: 2 Scoops Op. Nutrition/Pro-Complex (2 carbs, 55 protein, 280 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =55g Protein, 7 Carbs, 12 Fat/Calories: 403 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 1/2 cup frozen green beans (nuked) (4 carbs, 1 protein, 0 Fat/ 17 calories) 2 egg whites (boiled) (1 carbs, 14 protein, 0 Fat, 32 Calories 1cup chopped Romaine w/mushrooms (1 carb, 1 protein, 10 calories) 1 slice Mozerella Cheese (low fat) (1 carbs, 7 protein , 3 Fat, 70 cal) 4 oz. Turkey burger (weight raw) (0 carbs, 16 protein, 8 Fat, 140 calories) =39g Protein , 7g Carbs, 11 Fat/Calories: 269 water 32oz. Meal #4 /5:00p: 2 Scoops Op. Nutrition/Pro-Complex (w/water) (2 carbs, 55 protein, 280 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 120 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =55g Protein, 7 Carbs, 12g Fat/Calories: 422 WORKOUT: CHEST/BACK 5:30pm-6:45pm: water 32oz. Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 4.5 oz. chicken breast w/ green pepper sauce (0 carbs, 34 protein, 4 Fat, 173 calories) 1 slice cantaloupe (6 carbs, 1 Protein, 24 calories) 3 Tonalins CLA’s for day/3 Fat ea.=9grams/0cal.) (0g carbs, 9g Fat, 90calories) = 35g Protein, 6 Carbs, 9 Fat/Calories: 287 **************************************** =220g Protein, 54 Carbs, 59g Fat - Calories: 1847 (!!!! Shyte !!!!) ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-12-2003, 06:49 AM	#49
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	DAILY MEAL: 03/11/2003: Tuesday - Cal: 1897 (OMG!!!) Meal #1 / 8:00am: 1- Doctor's Choice for Women "Multi Vitamin" 1- Slow Release Vitamin C (1000mg) 1- Tonalin CLA 1000mg (750 actual) Fiber One Cereal (1/2 cup dry /pre-measured) (24g carbs, 3g protein, 60 calories) 1 cup real coffee (12 oz) w/splenda (1 g carbs, 1g protein, 0g Fat, 40 calories) 3 TBS Whipping Cream (1 g carbs, 1g protein, 15g Fat, 140 calories) 1 Scoop/Op. Nutrition/Pro-Complex (w/water) (1 carbs, 27 protein, 140 calories) =32g protein, 27g Carbs, 15 Fat/Calories: 380 water 32oz. Meal #2 /11:30am: 2 Scoops Op. Nutrition/Pro-Complex (2 carbs, 55 protein, 280 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 101 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =55g Protein, 7 Carbs, 12 Fat/Calories: 403 Meal #3 /2:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 4 oz. Turkey burger (weight raw) (0 carbs, 16 protein, 8 Fat, 140 calories) 1/2 cup frozen green beans (nuked) (4 carbs, 1 protein, 0 Fat/ 17 calories) 2 slice Mozerella Cheese (low fat) (2 carbs, 14 protein , 6 Fat, 140 cal) 1/2 cup brown rice (20 carbs, 2 protein, 110 calories) =33g Protein , 26g Carbs, 14 Fat/Calories: 407 water 32oz. Meal #4 /5:00p: 2 Scoops Op. Nutrition/Pro-Complex (w/water) (2 carbs, 55 protein, 280 calories) 3/4 TBS Flax Oil (0g carbs, 12g Fat, 120 calories) 1/2 cup mixed berries (5 g carbs, 0g protein, 22 calories) =55g Protein, 7 Carbs, 12g Fat/Calories: 422 WORKOUT: NONE/REST DAY Meal #5 /8:00p: 1- Doctor's Choice for Women "Multi Vitamin" 1- Tonalin CLA 1000mg (750 actual) 4.5 oz. chicken breast w/1 TBSP.Bruchetta (5 carb, 35 protein, 4 Fat, 173 calories) 1/2 cup mixed berries frozen w/splenda (5 carbs, 0g protein, 22 calories) 3 Tonalins CLA’s (for day) 3 Fat ea.=9grams/90cal.) (0g carb, 9g Fat, 90calories) = 35g Protein, 10 Carbs, 9 Fat/Calories: 285 water 32oz. **************************************** =210 Protein, 77 Carbs, 62g Fat - Calories: 1897 ******************************* Daily Supplement Program: ******************* 3-Multi Vitamins 3-Tonalin CLA NO BCAA'S - ONLY ON CUT! 2 tsp. Creatine, Taurine, Glutamine: BEFORE and AFTER training/meals 2 Antioxidants in A.M. and AFTER training (Vitamin C 1000 mg) 1 1000mg Calcium (before bed) *********************
	*"Turn your head before you hit the concrete"* **** Bladezz ****

03-12-2003, 06:54 AM	#50
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Try 1 and 1/3 scoops of Pro Complex instead of two and you're basically there. Much better! Your should be seeing improvement as we speak DP

03-12-2003, 06:57 AM	#51
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	...and if your Multi-Vitamin is not a 3 a day......you may want to watch the iron and selenium totals.... DP

03-12-2003, 07:16 AM	#53
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Excellent Jodi, sleep becomes you! (I was just happy w/the improvements, I like the "perfection" you bring) DP

03-12-2003, 08:52 AM	#54
Bladezz Registered User Join Date: Feb 2003 Location: Illinois Posts: 247	Thanx for your support I am trying. I spent the weekend analyzing and figuring out calories and foods. The vitamin I take (Vitamin C= Slow Release) Also, the 3 multivitamins I take are supposed to be taken 3 times a day/Morning Afternoon and Evening w/meals (according to directions). Also Jodi, I really don't think I can "choke" anything else down for 6th meal Honest, I am barely making it now! Thanx again!! P.S. What about the oats what is diff. ?? Can I change it around a little or strickly stick w/oats? Dr.Pain said I can have a high fiber cereal and the "Fiber One" is the one suggested?? Last edited by Bladezz : 03-12-2003 at 09:20 AM.
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