Adam's not so usual JOURNAL!!!

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Breakfast 8:30am
Cereal with skim milk: 170
Omega 3 fatty acids supplement: 10
One Daily Men's supplement: 0
Apple Sauce: 50 calories

Snack 10:50am
Banana, small: 150 Calories

Lunch 12:30pm
Pop tarts, sundae, 2 pastries: 400
5 Piece chicken nuggets, Wendy's: 230

Dinner 4:00 pm
White Rice with Meat sauce and lentil soup: 500 calories (estimate)
Lettuce and Cucumber: 30 calories

Snack 7:00 pm
Cashews: 200 calories (estimate

After gym snack (10:00 pm)
2 whole wheat buns: 100 calories
Tomato sauce: 60 calories (estimate)
Crackers: 160 calories
Cheese: 150 calories
1 Large orange: 200 calories

Total Calories for the Day: 2410 Calories :(


Total Water Consumed: 110ounces

Weight Lifting: 1 hour 15 min: 400 calories
Cardio: 25 min: 300 calories
Total Calories Burned Through Exercise: 700 Calories

Daily goal: (will probably remain the same)
Calories to be consumed: 1800 calories

Total water consumption: 80-100 ounces

Total Calories Burned: 500 calories

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Bah, I started out good and what a horrible lunch. I had to drive my mom to the hospitail for pre-op check up, and afterwards, she wanted wendy's. She grabbed some french fries, and I picked up some chicken nuggets (first time I ate fast food in about 2-3 months). I was shocked to find out that the food contained a high amount of cholesterol (earned a "D" on calorie-count.com).

But, anyways, going to have "dinner" at 4, then probably followed by gym and a snack when I come home. 1800 calories seems like so much food :D

Oh btw, i weight this monday, and the scale did 233. my jaw dropped open. i literally loss 5 lbs in a week and i do not know how the hell it happened. maybe the HITT did really help :D. I need to do it again. Probably...Wednsday or Friday i'll do it (thursday I have a tennis game, and tomorrow is my big day, orientation day at USF).

So yeah, I'm still in shock.

__

Did horrible at the end of the day :(
 
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sophie: are you refeering to cardio, weight lifting, or both>

I always give my body a rest period between weight lifting. I love to do some sought of cardio everyday..
 
Yesterday was a hectic day, so i didn't have time to write down the times of my meals

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Bowl of cereal with skim milk: 170
(forgot to take vitamins :()

Whole grain bread, 2 slices: 180
Chicken breast, grilled: 250
Lettuce and tomato: 20

pop tarts, 2: 400

apple cinnamon cereal bar: 130

Planters Salted Peanuts, 1 oz: 170

3 Fried :)() pastries: 500
Tomato sauce: 60
Avocado: 80

Total Calories for the Day: 1960 (over shot again :( )

Total Water Consumed: 60 oz

Jog, 45 min: 400

Total Calories Burned Through Exercise: 400

Daily goal: (will probably remain the same)
Calories to be consumed: 1800 calories

Total water consumption: 80-100 ounces

Total Calories Burned: 500 calories

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Yesterday was a busy day, but I managed to pack most of my meals for the trip.

Recall, the day before yesterday, i did heavy weight lifting (upper and lower body) because I didn't think i would have time to exercise yesterday. well, i came home early and went out for a jog and i shoudn't have. i know, i know, you guys tell me "rest days", but i wasn't feel bad at all. don't worry though, i ended the jog early (only did 2/3 of my usual route), but my body was sore, especially my calves. i'm addicted to working out now, like before how i was addicted to chocolate. grrr, i dont' know which one is worse.

today, looks like its gonna be a peaceful day.
 
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breakfast 745am
Bowl of cereal with skim milk (orginal, eh? but i do get my dairy for the day): 170
Omega 3 fatty acid supplment: 10
One daily men's supplment: 0

snack 1000am
orange, larget: 200

lunch 1215 pm
2 pop tarts: 400 calories
Healthy choice, chicken and pasta and steam vegetabale:210

lunch 2 215pm (my cousin begged me to eat with her :(
Fry rice: 250
Lo mein: 150
Steam veggetable and Chicken: 100
Grill chicken: 150

dinner
patato and ground beef pie: 160 (estimate, i really tried)

Total Calories for the Day: 1800


Total Water Consumed: 90 ounces

Eplitical machine, 30 min: 375

Rowing machine, 11 min: 100
Total Calories Burned Through Exercise: 475

Daily goal: (will probably remain the same)
Calories to be consumed: 1800 calories

Total water consumption: 80-100 ounces

Total Calories Burned: 500 calories

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I went to bed at like 12:00 last nite, and woke up at 715. did have a good sleep though; fell a sleep before i jumped in the bed.

I want to do some low intensity training today, since I am harden and stubborn and do not want to take a rest day. i'm thinking either like intensity walking, swimming, or biking for an hour.
 
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Bowl of cereal with skim milk 945am: 200 calories (i was a little more genrous today)
fatty acids supplment: 10
one daily men's supplment: 0

banana, medium 1130: 150

health choice, mixed vegetables with turkey and mashed patato 130: 200 calories
2 pop tarts: 400

pasta with chicken: 450
carrots: 40
ice cream, with nuts, chocolate chunks, and caramel: 500 (estimate)

Total Calories for the Day: 1950 calories


Total Water Consumed: 100+ ounces

1 hr of tennis: 300 calories
5 min warm up + 45 min weight lifting: 250

Total Calories Burned Through Exercise: 550 calories

Daily goal: (will probably remain the same)
Calories to be consumed: 1800 calories

Total water consumption: 80-100 ounces

Total Calories Burned: 500 calories

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I've come to realize my diary is very boring. I will try to spice it up a little.

I woke up this morning rather late, 930ish. But I did have a good sleep, and I make the the sleep for the day before, only have only 7ish hours.

I am really seeing a difference when I look into the mirror. I look like a different person. Or it may be just a hair cut, but I do look different.\

I am looking back, is 1800 calories a good number for me? Before, I was doing 1200 which was too little, but I think 1800 is a good number. I will probably let it remain the same (or increase it) when the time comes, but I think falling so low is bad. And as steve mentioned many times, you can really screw up your metabolism.

Tonite, I have to visit my grandmother at the hospital, she just had knee surgery, and hopefully, I will get to play some tennis tonite. I love the gym, but the machines get so boring sometimes. I will definitely though, pass by the gym afterwards after tennis to weight train.

I am looking for a good weight training techinque for lower back? I know I will have to do research, but anyone have any good ideas (i do not think dead lift is a lower back exercise, heh).

Thats all for now...and my journal is forever changing, towards the better i hope. I will try to "spunk" it up more. (oh jeez, is spunk even a word)
 
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I researched my BMR, with the BMR caculator. It only asked for 3 variables, height, weight, and age, so I dont' think its that precise (if anyone knows a more accurate calculator, let me know)

It say my BMR was 2232.49.

I then used the HB formula, and used a 1.725 multiplier, and I got 3851.045 (because I do train every day)

3851.045 - 1800 = Yield a therotical 2051 deficit. Daily.

Maybe its too much math, but it seems I am at a very opitmal state. 2051 * 7 = 14,357 calories a week. Roughly 2 lbs a week, which was my goal. So it seems my current techinque is doing awesome now. (and I have 357 calories slackness, which is always good :p)

When I hit the 100s though, I will probably slow down my weight loss by either increasing my caloric consumption, or decreasing my caloric expenditures.

Heh, I'm getting so spun up with the math...but I definitely love my plan right now :)
 
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I am confident with the plan that works for you and leads to the results you want. ;)

I'd be interested in seeing your macronutrient breakdown.
 
Steve said:
I am confident with the plan that works for you and leads to the results you want. ;)

I'd be interested in seeing your macronutrient breakdown.
Click to expand...

Its a work in progress. I try to eat from the correct food pyramid (where it had red meat and white bread up at the very top).

I try to eat my veggies, fruits, dairy, carbs and proteins every day.

I will eventually probably post something along the lines of how much fats / glucose / protein I am consuming. Eventually. Right now, it is a task for me to tackle calorie counting, water consumption and calories burned through exercise.

Also, I eat a lot of home made meals, so its really hard to estimate the number of calories I am consuming without having the nice little nutrition box available. I do "over estimate" though, which i don't know if its good or bad.
 
Pyramid, shmyramid. :)

Just get your proteins in.... roughly 1 gram per pound of body weight. If you have a lot of weight to lose, make it 1 gram per pound of LBM.

Get your good fats in from things such as olive oil, various nuts, peanut butter, fish oil pills, etc. .25-.5 grams per pound is usually a good starting point.

Then fill the rest in with a combo of carbs and fats.
 
Steve said:
Pyramid, shmyramid. :)

Just get your proteins in.... roughly 1 gram per pound of body weight. If you have a lot of weight to lose, make it 1 gram per pound of LBM.

Get your good fats in from things such as olive oil, various nuts, peanut butter, fish oil pills, etc. .25-.5 grams per pound is usually a good starting point.

Then fill the rest in with a combo of carbs and fats.
Click to expand...

I see, great advice steve. I'll see what I can do to improve :)

I am assuming most of my protiens will come from beans (legumes), some nuts, very lean and lean meats (trying to stay away from the Medium-fat to high-fat meats).

There are probably other sources of proteins out there that I need to research.
 
Sources of protein I recommend:

eggs, chicken breast, turkey breast, lean ground beef, lean cuts of steak, fat free cottage cheese, pork tenderloin, protein powder......... there are more.
 
Steve: thanks for the short list. I am sure if i browse through your journal, I will be able to find more :)

Tonite, I had a wicked dinner...pasta and ice cream. I couldn't refuse, it was free. And to tell you the truth, I really didn't enjoy the ice cream, it was over sweet. But I am still in that mind set where I hate wasting food (I see so many people break open an egg, throw out the egg yolk, and just eat the white. How can you do that; just waste food? Should I get out of my "conservative" mindset, and be able to throw out the food?)

After that, I played some hard tennis, my whole shirt was wet. I was gonna write about 400 calories, when my friend told me to "understimate calories burned, and to over-estimate calories consumed". I don't know if its the best advice, but we'll see.

After the tennis, I did a work out, lower body. I did (I don't know the numbers are weights), 3 sets of: dead lifts, leg push, leg curl, leg extension, calf raises and crunches (on the nautilus machine)

I went so late that I didn't have time to chill out in the steam room or hot tub. So, I am gonna rest a little, then hit the sack. No snack tonite, and I don't even feel that hungry.

And for some reason, after the ice cream I ate, i felt so thirty. I must have easily consumed 3 20 ounce bottles have water easy. Perhaps, my body had such an over whelming reaction to the sweetness that was entering my body that it tried to dilute it by having me drink a ton of water.
 
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800am
Bowl of cereal with skim milk: 200
omega 3 fatty acids: 10
one daily men's supplement: 0

1030am
Kashi, peanut butter nut granola bar: 140

1230pm
rice, 1.5 cup-240
Chicken and goat (yeah, i ate goat, lol)300


345pm (meant to be small snack, but meh, I need my calories. I will have a small 310 calorie snack tonite (in theory)
cheese: 250
wheat thins, 5 grain: 200
banana, medium: 150

700pm
shrimp chowder: 250

Total Calories for the Day: 1740

Total Water Consumed: 60

30 min - upper body weight lifting: 200 (estimate)

Total Calories Burned Through Exercise: 200

Daily goal: (will probably remain the same)
Calories to be consumed: 1800 calories

Total water consumption: 80-100 ounces

Total Calories Burned: 500 calories

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Today I woke up, another good day.

I have to run up to Tampa on monday for some stupid mandatory class meeting. I am looking forward to that.

Today, hardly any plans for a friday. I may try to have something planned, but right now, i don't have anything. probably will run up to the gym and visit my grandmother at the hospital.

And I noticed something. I dont' regret eating the ice cream yesterday. And I realize that I need to get over my conservative attitude; americans waste food every days; tons upon tons every year, while people are starving all over the world. And its sad to think this, but....and I do feel bad.

But I need to get into the mod where my body doesn't need it, if i'm over-nourished, that i may have to throw it out. we'll see, i am still re-evaulating my approach, but its hard to break conservative customs.
 
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whats up man... thanks fo the comment in my journal.. thought i'd stop in and check yours out a bit. man, I sooo wish i would have found this place at your age man. stick with it... i'll pop in here to offer some words of encouragement. i know that every little bit helps.

Math is the way to go brotha, its made the difference for me so far.
 
Well, my legs were incredibly hammered by the tennis and lower body work out yesterday so i did have a *rest day* for my legs.

However, i did some upper body weight lifting, and would have liked to do some stretching, so I will probably so some streching at home.

Tomorrow is mother's day, the agony of finding a gift, but I am going shopping with a few friends (bunch of guys shopping for mother's day, sounds quite.....meh...) and afterwards, we will probably do a nature trail by the beach.

I will be on a couple more hours, then sleepy time. Trying to drink more water, but I feel sooo fulll..and i ate 60 calories less of my goal :p
 
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