Personal Fitness Log

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Iowan Bulldog

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This will be updated everyday hopefully, I was going to buy a calendar but this seems better especially if someone notices I'm doing something completely stupid. Also I'll write down the days I screw up also as a reminder for me to knock it off. Once again this is my log of my improvement not something I expect posts from but if anyone wants to chip in then I will not object. Just please refrain from putting me down or anything else uncalled for if you read some of my "cheat days".

Febuary 17 2005

Breakfast: hot pocket egg/bacon. calories 310
GMC protein bar, smores flavor, calories 180
Lunch: a lot of cheesy doritos calories 300-400
2 oatmeal cream pies calories 1050'somtin
can of raviolies calories 650'somtin
Dinner: Salad w/ ham,cheese calories 100-250

Exercise: Nothing..

Overall Analyses: Very pathetic. I can't stand eating more than I burn and this trend of not doing anything everyday needs to stop.

Personal info-
Height: 5"10
Weight: 205
Body Fat: around mid 20's
Age: 17
Build: big boned, HUGE thighs and calves, naturally strong upperbody and it tends to be slimmer, extremely flexible, strong genetics/Father still bench presses 400
Disadvantages: HUGE legs thus I'm slow, lack of motivation, poor endurance but that can be worked on, too much junk food around me.

Goals: I want to lose fat around my legs desperatly, I want to improve overall mental/physical attitude, I need to stop being so lazy because that is not who I want to be in life.
 
Breakfast: hot pocket egg/bacon. calories 310
GMC protein bar, smores flavor, calories 180
Lunch: a lot of cheesy doritos calories 300-400
2 oatmeal cream pies calories 1050'somtin
can of raviolies calories 650'somtin
Dinner: Salad w/ ham,cheese calories 100-250

Ok so lets see here. if you want to lose weight start with this. scrap the hot pockets they are loaded with calories you dont want, and unless you have really lean bacon you prob want to get rid of that too. Try a bowl of cereal or oatmeal with skim milk, and an apple or a bannana or fat free yogurt. next just think of how not filling all those cheesy doritos are compared to a meal. make yourself a turkey sandwhich on wheat bread, and if you must eat a handfull of doritos instead of a whole bag. get rid of the pies. best snacks are fruits and veggies. complex carbs. also Drink tons of water throughout the day, this will help to ward off the hunger. the salad is good, but I would eat that as a snack or lunch. I usually cook myself a chicken breast, or lean steak with baked potato and baked beans for dinner.

You didnt add what you drank with all your meals. if its soda or fruit drinks there are tons of bad carbs and calories in them that you can do without. drink water, or diet sodas. keep away from sugars.
And I would say start walking or running a few times a week.
 
That day was a reminder of WHAT NOT TO DO.. My today's diet has been a little better so far. but thank you for the input I did not expect someone to give me helpful advice so quick.
Breakfast: protein shake w/ 1% milk + protein bar calories 600
Lunch: sandwhich on white bread, lettuce
1 slice colby cheese, 3 tomatoe slices, 2 slice turkey calories ???
1 cup of nonfat school milk calories 90
School snack: 1 bowl of tator tott casserole calories (guessing around 400)
2 protein bars calories 500
Dinner: will be nothing or a fruit due to my
snacking after school

Workout so far: 10 minute warm up of jumprope/jogging/stretching
40 consecutive situps
40 consecutive pushups
Light lifting included: 2 sets lat pull down with 100lb/10reps
2 sets glute/ham machine BdyWght/10reps

I have not lifted tonight but plan on doing some cardio using the HIIT method I've read about here starting with 5 minutes today of jog/run with 30second intervals.
I am going to then take a 10 minute rest if I am pretty whipped and will then begin lifting. I will do lower body today and my squats and deadlifts are terrible so it will get me extremely tired just getting back into the movement.
So no goals are made right now for what to achieve on my lifts but rather just a break in the ice for squats/deadlifts/lunges/leg extension/ leg curls.

Help request: clean foods I can buy that taste good, also some advice on my routine, and anything else you can provide.
 
Iowan Bulldog said:
Help request: clean foods I can buy that taste good, also some advice on my routine, and anything else you can provide.
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Oatmeal, fruits and veggies, grilled chicken, tuna, sweet potatoes/yams, egg whites, cottage cheese, natural PB, 100% whole wheat bread,......

Are you just posting this log for yourself? Or do you want "constructive criticism" from us on your diet/work-out everyday?
 
This log is for myself I only asked for some opinions right now as I am just starting but it is my daily log. It helps motivate me a lot more when I right it down
 
Today's goal for Bulldog.

One get up and get active, you have a weight room 3 feet from you, stop being a pansy and work out.

Breakfast: 2-3 eggs with a little melted cheese. V8 vegetbale juice can
Lunch: sandwhich on whole grain bread w/ mustard, 24oz water
Snacks: carrot sticks, clementines
Dinner: can of white meat tuna, a gogart(remind yourself to buy healthier yogart), a quaker corn cake.

Workout goals included: get a good stretch and then break body into all lifts that you need to get acustom too. don't hurt yourself and have to sit out a couple of days. Then do 10 min HIIT run 30run/30job
 
Try and eat 6 small meals a day rather than 3 large ones. this will keep your metabolism racing burning more fat. you said you may not eat dinner because you ate some extra food at lunch or whatever. even if you had extra calories at lunch dont skip out on dinner. even if its just a sandwhich or something like that because if you dont eat your metabolism slows down as the body thinks it may be going a period of time without food. so it will store anything you did eat as fat instead of burning it instantly for energy. I would say just stay active and eat six small meals :D
 
Iowan Bulldog said:
I hear people say 6 small meals a day but how small is small? I find it hard to eat 6 times and not go over my 2,000 calorie diet.
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Here are some typical meals for me:
oatmeal cooked w/ 1T ground flax and 1/2 apple; 3 oz. grilled chicken breast.

3 oz. grilled chicken breast "stir-fried" w/ 2 cups green veggies w/ 1/2 T canola oil.

1 can tuna w/ 1 chopped rib celery and lemon juice, 1/4 c. walnuts.

whey protein powder, 1 baked yam w/ 1/2 c. organic applesauce.
 
Well first off 2000 calories seems very low to me. There are calculators all over the internet to find out how many calories per day you need to maintain weight. For example. I am 6'2 weight 190LB and I am pretty active every day, so I require generally 3500 calories per day just to stay at a weight of 190. if I wanted to lose weight I would cut 3500Cal a week out of my diet through exercise and what I eat. that would equal out to 250cal a day less from food and 250 cal less a day by burning it through exercise. 3500cal is equal to about 1lb of bodyfat. They say you shouldnt really aim much higher than to lose 1lb a week because if you cut too much your muscles will deteriorate also because they need the calories to feed off of. and the oposite goes if you are looking to bulk up you would add extra calories on. Now I am not sure what your size is or anything, but 2000 calories is just a base that everyone goes off of to get there readings you see on the labels. Now looking at it from my point of view to maintain my weight I have to eat 6 meals containing almost 600calories in a meal(doesnt mean I can go and eat potato chips and stuff my face with junk food) 600 cal is quite a bit. maybe not if you only eat three times a day. but certainly eating a 600cal meal every 2 - 3 hours will fill you up. now if I were to just drop 50cal out of each meal I would be cutting 300cal a day from my diet, and then I only need to cut 200 cal a day from working out or running which is no problem at all. between my lifting and running, and snowmobiling, and motocross riding I find that I often burn much more than I aim for.

Anyways. My point is make sure your eating enough. because if I were to go on a 2000calorie diet all I would achieve is loosing fat, but at the same time I would loose much more muscle. and in my opinion loosing fat is alot easier than building the muscle back up. There is no "Wonder Diet" that is going to get you in perfect shape in 10 days or even 30 days. it takes time, exercise, and a good diet..
So figure out how many Cal you require during the day and base your diet off of that. if you cut too much you will just feel tired and lazy and it will be very hard to stick with a diet on top of burning your muscle away.
 
NewGenSTi said:
Well first off 2000 calories seems very low to me. Anyways. My point is make sure your eating enough. .
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Yeah, that's true... I didn't even pick up on that in your posts. I'm a girl, and I eat 2000-2300 calories per day! You certainly need to be eating more!!!
 
And also This is what I consider a small meal
In the morning I have a blow of cereal with skim(fat free) milk and a banana
then I have a snack of maybe some fat free yogurt, and an apple or some assorted fruits
for lunch I will have maybe a tuna on wheat sandwhich and yet again fruit
then for another snack I will eat maybe a fat free turkey sandwhich, or a protien shake, some fruit and I always drink a tall glass of water with meals
and for dinner I usually cook up a lean steak and a baked potato smothered in baked beans(low fat of coarse)
This still leaves me room for another protien shake before bed so that my body has fuel to recover throughout the night.

Just some examples. but I consider a small meal a sandwhich. BUt I would sug using whole wheat bread( I noticed you said above you had white) and when I buy lunchmeat I buy 99% fat free turkey and 97% fat free ham.
 
Over 4,000 calories a day?!?! No offense I think you guys are right about the muscle thing completely but that seems like a lot of food, even for a 200lb football player/wrestler. But my 2,000 calorie diet can defenitly go out the window, from now on I will stick to health foods and 6 small meals and I think I won't be so obsessed with the calorie counting as much as I will be with the weightlifting and running. Thanks guys I no longer have to feel guilty for eating a few pretzels inbetween meals.(Not that that are healthy for me nor do I eat them inbetween every meal, but you get the point)
 
Cheat day this monday, Well I've been lifting and doing HIIT for 3 days straight so this was my cheat day, personally I would have liked to have my cheat on a weekend but since I was out visiting colleges and spent the night taking care of my new bulldog pup I didn't have time to work out but it works out for the best. My muscles were sore as crap from squatting last night plus all the walking I did on Iowa campuses today probaly burnt the breakfast burrito I had from breakfast and as for 2 slices of pizza I had for dinner, all it did was really make me sick. Its funny how much I dislike my diet of tuna/rice cakes/fruit/sandwhiches but when I ate that pizza all I did was crave for a salad instead. Anyways my goal for tomarrow is to motivate myself to jump back into my program of cardio and lifting, too often has one day of rest turned into a week due to laziness. Other than that I'm gonna pat myself on the back and give a shout out of thanks out to those who told me to eat more often and get out of the 2000 calorie diet. I am all ready seeing slight muscle defenition but most of all I feel better. Its amazing how junk food and lounging around can really suck the energy out of someone.
 
Oh man... this is tough bulldog, you have been slacking. Not because your lazy, ill give you that, but your new puppy is taking way too much care time. I know it is only temporary but each day you miss a workout you are letting yourself down. With school and homework and puppy care it is extremely hard to find an hour and a half to lift and run but you did not manage your time today at all. You Should have not played poker, that defenitly could have been some productive workout time and frankly I think you can do better then what your giving yourself.
Your diet has been clean for the most part but the six meal a day plan isnt happening like it should and your eating more and less when it should be the opposite.
Tomarrow take a leap and get back on course. 6 meals, AT LEAST a 15min HIIT run with good stretching, and if you can manage your time then an hour for some fast paced lifting. Get in and Get R Done.
 
Iowan Bulldog said:
Oh man... this is tough bulldog, you have been slacking. Not because your lazy, ill give you that, but your new puppy is taking way too much care time. I know it is only temporary but each day you miss a workout you are letting yourself down. With school and homework and puppy care it is extremely hard to find an hour and a half to lift and run but you did not manage your time today at all. You Should have not played poker, that defenitly could have been some productive workout time and frankly I think you can do better then what your giving yourself.
Your diet has been clean for the most part but the six meal a day plan isnt happening like it should and your eating more and less when it should be the opposite.
Tomarrow take a leap and get back on course. 6 meals, AT LEAST a 15min HIIT run with good stretching, and if you can manage your time then an hour for some fast paced lifting. Get in and Get R Done.
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Run around outside with the pup for 30 min a day.. great exercise. I used to do it with my rottwieler when she was a pup all the time
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