BodyByHeinekenª

I'm back from a 2 day drinking errr.. fishing trip. This is my 10 week contract with myself. I will take bodyfat measures every 3 week. I do not expect any major visual changes until at least 3-4 weeks later. First real entry tonight when I'll get back from school.

GOALS: Get six pack of ABS ..or scientifically speaking, drop my body fat about 6-7 %.

STATS as of July 14th, 2003: 195lb, 15% BF.

Ok, here we go now...

trinsdad

Best of luck to you!

"The Harder You Work the Harder it is to Surrender."

-Vince Lombardi

"The Harder You Work the Harder it is."

-Trinsdad

butterfly

Welcome and good luck!!!

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

Jodi

Good Luck! Do you have your meal plan worked out yet?

Essence EFA

BodyByHeinekenª

Will not post meal times...it's a hassle...i'm a lazy bastard... I eat about every 3 hours. I don't think my eating habits were all that horrible: avrg 5 meals a day, small portions, no saturated fats, little sugar, etc... My drinking habits are another story. I'm not a nutrition wiz though, I do need help with it. I haven't really looked into supplements in depth, so I'm not taking any. I played around with creatine some time ago and came to conclusion that I do not need it. The only thing I take is a centrum multivitamin. I think I'm a decently educated recreational strength trainer fairly familiar with most concepts. If I'm obviously mistaken somewhere, please point it out. Now, without any further ado:

1 banana
Atkins advantage drink
1 nectarin
1boiled lean beef sandwich with multigrain bread
tomato juice 2 cups
steak n cheese soup 1 can
tuna sandwich
ultra-protein drink 1 can
muenster cheese sandwich with multigrain bread
1 nectarin

caloric breakdown:
2000 total, 600fat calories, 150g of protein

no working out due to time constraints and being hungover from my fishing trip.
no alcohol tonight.

would eat veggies if i had any, but I don't
suggestions?

BodyByHeinekenª

1 banana
atkins advantage drink
1 peach
1 muenster cheese sandwich (multigrain)
tuna salad
tomato juice 1 glass
*milkshake-(1 glass of milk, 1 banana, some blueberries, a bag of dry non-fat milk) ....this was a silly stunt, i wont do it again. it gave me so much gas it made me sound like a restroom at a mexican food place
1 cheese sandwich
1 banana
sesame chicken
1 eggroll

I could've done without sesame chicken and the eggroll but I was hungry
I need to go shopping.
no alcohol or cigarettes today

caloric breakdown:
2150 total, 515cal from fat, 170 grams of protein...

workout-pullups, pushups, situps, run...I have to stick to calisthenics until the end of the week because of an upcoming physical fitness test.

BodyByHeinekenª

1 banana
cereal+milk
cottage cheese
cheese sandwich
3 eggs hardboiled
toast
tomato juice
peanut butter sandwich
pasta
2 beers
peanut butter sandwich

Total calories: 2800

This was a terrible day. Too many carbs too little protein no excersize tomorrow I have my calculus exam. I will not be able to excersize tomorrow again. I'm gonna compensate for this tomorrow. I also need to go shopping as I have no clean food left. Today was a f*ck up but I'm driving on with a hard on. ARGGGG!!

Jodi

You know that banana's are very high in sugar and one of the worst fruits to eat while trying to lean out!

Essence EFA

BodyByHeinekenª

Roger, thanks

BodyByHeinekenª

I was in school studying all day for an exam. I was very bad, hehe. Let's call it my cheat day. I'm going shopping today and after tomorrow I'm renewing my gym membership and hitting the weights again.

BodyByHeinekenª

Hey, in case youre wondering, I'm alive and well, got back from training with my guard unit Sunday night. I renewed my gym membership today and had a killer arms workout. Does a brisk 15 minute walk to and from gym count as cardio? I dunno Also, I finally got around to do shopping so I can keep up with my clean diet. The good news is, I only had one beer this whole time and I ate pretty clean. I guess I'm gonna pick up where I left off tomorrow. I never realized what a busy person I am.

BodyByHeinekenª

Coffe w/ milk n sugar
Eggs, hardboiled 3
Fish filet+1 slice of bread
muenster cheese 1 slice + 1 slice of bread
1 glass of milk
1 peach
lean turkey patty, grilled
salad
1 glass of V8
milk+half a bowl of cereal
1 DANNISH
teriaki vegetables fried with lean turkey breast strips

total:
2500 cal ....too little protein..
workout:
shoulders+abs+10 minutes of cardio (got there too late, gym was closing)

2 things:
A combination of broke and hungry lead to a greasy dannish. I feel sorry about that. On my way back from school I had to go to a Barnes and Noble that took away from my gym time. I only had roughly 40 minutes to change and work out....But with determination, and a little adjustment I should get on track very soon

I did not drink at all today

BodyByHeinekenª

cereal+milk
boiled lean beef 6 oz+slice of bread
1 slice muenster cheese+1 slice bread
1 glass of milk
salad
lean beef again
waffles 2
almost a pound of meats from the buffet ( a few
of pieces of general tso's chicken+chicken and broccoli
yet another piece of boiled lean beef with 1 slice of bread
a few cherries to end the day

breakdown:
2100 total, rougly 100g of protein

workout... ? ...

Well I've been pretty good today as far as eating went. yes i could've done without the visit to the salad bar but i figured its mostly protein and fat so I'll be ok

I couldn't squeeze in a workout today because I was highly unmotivated when I came back from school at 10 PM. However, I did force myself out for a brisk, brief walk to the grocery store and back. Yay.

Julie7Ulie

good luck!

... Im gettin' there!

BodyByHeinekenª

cherries 15
1 peach
waffles 2
lean beef sandwich
cereal+milk
1 nectarin
stir fried veggies+lean turkey breast strips in peanut butter sauce
Subways steak n cheese sandwich FOOTLONG BABY
lean beef 5 oz
V8

Total
2200 cal...100g protein

Workout:
legs:
2x8 leg presses
2x9 leg extensions
2x10 leg curls
3x15 weighted standing calf raises
2x12 seated calf raises
2x15 tibia raises


+20 minutes cardio (plain, not HIIT, legs couldnt move)

Ive been real good today. If I keep it up I'll be on my way. HoooAh!

BodyByHeinekenª

I was out of town for a few days and I didn't have access to the internet, but I ate good. Posts should resume tonight.

BodyByHeinekenª

cherries 15
nectarin
waffles 2
lean turkey burger
nectarin
milk 1 glass
italian sausage+fried plantan
nectarin
lean turkey burger
milk+whey protein

Total:
1700 cal .. 105 gr of protein
...

Workout:
Chest
3x8 incline press
3x8 flat dumbell BP
3x20 incline pushups
1 minute between sets

20 minutes of stationary bike...plain, not HIIT

Conclusion...:
Too little food, too little protein
I'll do better tomorrow. The good new is, I cut out boozing almost completely. I used to drink on average 3 beer per night, every night, on fridays more then 6...Now, I only have an ocassional brewski. I've had 3 in the last two weeks. I think I'm well on my way to gettin cut

BodyByHeinekenª

coffee
peach
lean turkey sandwich
cottage cheese+blueberries
waffles 2
milk 1 glass
lean turkey sandwich
pizza 2 slices <--I was ill prepared for a day in the city
stifried veggies + chicken breast strips
cottage cheese+blueberries

total:
2500cal, 100g protein
No workout

I need to control my eating when i'm out of my house. I bought all sorts of cool fixings now, so I can make clean sandwiches to go

BodyByHeinekenª

coffee
1 peach
lean turkey burger
fish fillet sandwich
peach
fish fillet sandwich
cottage cheese/blueberries
salami sandwich
milk 1 glass
salami sandiwch
white rice+beef wrapped ina cabbage leaf
soup
salami sandwich yet again

break down :
2300 cals, 90 grams of protein

Workout :
back
seated cable rows 3x8
lat pulldowns behind the neck 3x8
calves:
calf raises 4x12
tibia raises 2x12

conclusion:

TOO MANY SANDWICHES AND TOO MANY CARBS. Even though I only take 1 slice of multigrain bread with each sandiwch, I ate roughly 9 piece of bread today, equal to around 540 cals...I need to cut it down some. ALso, I need more fruit. On the positive note the cuts on my abs are getting noticably deeper but i still have some fat left on the obliques

Jodi

Throw your bread out to the birds

Essence EFA

BodyByHeinekenª

Today was a day from hell. The day started fine, I spent about 8 hours cramming calculus into my head and then later I found out I'm going to Iraq. I had a beer and a losagnia.

Jodi

Wow! When are you leaving? What branch of service are you in?

Essence EFA

BodyByHeinekenª

Army national guard. It seems like i'm being plucked out of my life. I'll resume my diet when I have a bit more certainty in my life. Right now I have a little more to worry about then bodyfat percentage.