RJ's Diary
- Thread starter RJAZ520
- Start date
RJAZ520
New member
RJAZ520
New member
179.6 @ 16.8% bodyfat
My first dip under 17% bodyfat. now i know these things aren't tremendously accurate.
I get a TON of salt throughout the day, and sweat a lot, and down massive amounts of water. I've been weighing myself and measureing bodyfat first thing in the morning.
more interested in the trend than the accuracy of the reading
My first dip under 17% bodyfat. now i know these things aren't tremendously accurate.
I get a TON of salt throughout the day, and sweat a lot, and down massive amounts of water. I've been weighing myself and measureing bodyfat first thing in the morning.
more interested in the trend than the accuracy of the reading
RJAZ520
New member
The re-focus:
I really need to get back on track with my journal, I was asked a really important question as to why I lost my hunger for the gym, and i couldn't answer it without thinking about it, and even then I had to work from memory and assumptions as opposed to looking back at my log and deducing based on my notes
Quick General notes
09/18/08
AM
Stair climber 30 mins
Crossramp 10 mins
PM
no gym - watching UFC fight night
stayed moving through most the night with light calisthenics
Cals 3329
P-233
C-173
F-190
went a little heavy on the food yesterday. I think im gonna have to cut the honey roasted peanuts and save another 500 calories. the excess peanut butter in the morning didnt help much either
I really need to get back on track with my journal, I was asked a really important question as to why I lost my hunger for the gym, and i couldn't answer it without thinking about it, and even then I had to work from memory and assumptions as opposed to looking back at my log and deducing based on my notes
Quick General notes
09/18/08
AM
Stair climber 30 mins
Crossramp 10 mins
PM
no gym - watching UFC fight night
stayed moving through most the night with light calisthenics
Cals 3329
P-233
C-173
F-190
went a little heavy on the food yesterday. I think im gonna have to cut the honey roasted peanuts and save another 500 calories. the excess peanut butter in the morning didnt help much either
Last edited:
RJAZ520
New member
Sleep: 1:00a
Wake: 7:30a
good nights rest
weigh-in 8:40am
weight: 184.4
BF%: 18.08
Pre work out
36g op whey
246g 1% milk
100g strawberries
280 cals
10:00am gym
8 min warm up on elliptical
Deadlifts
130x5
240x5 5 sets
last set was a struggle but finished
Squats
130x5
190x5
190x5
190x3 I was pretty gassed on this last set, plus i had to pee
finished up with 10 mins on crosswalk
POst work out
43g Op whey
249g 1%milk
100g strawberries
310 cals
Foods consumed while working
Monster low carb energy drink
1 pkg honey roasted peanuts (250 cals)
1 pkg Ranch sunflower seeds (450 cals)
9oz Turkey Breast (273 cals)
7:00pm
139g Fast Classics precooked chicken breast
1 pkg broc & cheese (60 cals)
Gym 9:30
20mins elliptical
10mins cross ramp
5 mins rowing
MTS High Row
30x5
50x5
70x5
Power Cleans
90x5
90x5
90x4
90x4
10 seconds rest between sets
11:00p
155g chicken breast
2 pkgs broc cheese
total cals
2186
f/c/p
98/95/218
Wake: 7:30a
good nights rest
weigh-in 8:40am
weight: 184.4
BF%: 18.08
Pre work out
36g op whey
246g 1% milk
100g strawberries
280 cals
10:00am gym
8 min warm up on elliptical
Deadlifts
130x5
240x5 5 sets
last set was a struggle but finished
Squats
130x5
190x5
190x5
190x3 I was pretty gassed on this last set, plus i had to pee
finished up with 10 mins on crosswalk
POst work out
43g Op whey
249g 1%milk
100g strawberries
310 cals
Foods consumed while working
Monster low carb energy drink
1 pkg honey roasted peanuts (250 cals)
1 pkg Ranch sunflower seeds (450 cals)
9oz Turkey Breast (273 cals)
7:00pm
139g Fast Classics precooked chicken breast
1 pkg broc & cheese (60 cals)
Gym 9:30
20mins elliptical
10mins cross ramp
5 mins rowing
MTS High Row
30x5
50x5
70x5
Power Cleans
90x5
90x5
90x4
90x4
10 seconds rest between sets
11:00p
155g chicken breast
2 pkgs broc cheese
total cals
2186
f/c/p
98/95/218
Last edited:
RJAZ520
New member
PB2 - A peanut butter addicts salvation!
I heard PB2 mentioned on a podcast I was listening to yesterday with Leigh Peele, and they asked what her favorite recipe was using it... they didnt go into detail on what it was, so i set my alarm to remind me to look it up.
POWDERED PEANUT BUTTER!
I'm such an addict, and abuse of peanut butter im pretty sure was a MAJOR contributer to my obesity. Well of coursethat and being Sedentary. It packs on so many calories and is very easy to go overboard on.
I love peanut butter in my protein shakes, but its very easy to add an extra 200 calories. that adds up just for some flavor.
So i went down to Summit Hut after the gym today to pick up a container, then came home and mixed in a little in my shake. I thought to try 9 grams at first, which is like a whole tablespoon, just to see how it tasted then add more if need be. 9 grams was perfect! I can now have peanut butter flavored protein shakes for only 10 calories more than using strawberries!
Kudos to the genius that created this stuff!
I only wish i would have known about it sooner
I heard PB2 mentioned on a podcast I was listening to yesterday with Leigh Peele, and they asked what her favorite recipe was using it... they didnt go into detail on what it was, so i set my alarm to remind me to look it up.
POWDERED PEANUT BUTTER!
I'm such an addict, and abuse of peanut butter im pretty sure was a MAJOR contributer to my obesity. Well of coursethat and being Sedentary. It packs on so many calories and is very easy to go overboard on.
I love peanut butter in my protein shakes, but its very easy to add an extra 200 calories. that adds up just for some flavor.
So i went down to Summit Hut after the gym today to pick up a container, then came home and mixed in a little in my shake. I thought to try 9 grams at first, which is like a whole tablespoon, just to see how it tasted then add more if need be. 9 grams was perfect! I can now have peanut butter flavored protein shakes for only 10 calories more than using strawberries!
Kudos to the genius that created this stuff!
I only wish i would have known about it sooner
RJAZ520
New member
Weekends are going to continue to be a challenge. Mostly in overall calorie count I maintain the principal of trying to load on lean proteins and broccoli throughout the day, and when i go out with my girlfriend try to make sensible choices 2 days out of the week aren't going to be that detrimental, and if i eat good all day and plan for possibly off plan meals im in better shape for those extra calories
RJAZ520
New member
gonna simplify this a little
Calories 2308
F/c/p
111/116/203
Upper body training
Chins 5 4 3 2 2 1
Compound Rows 185x5 185x5 185x5 185x5 185x5
Mts High Rows 40x5 50x5 60x5 60x5 65x5
Bench Press (light weight- shoulder irritation damn upright rows)
50x5 70x5 90x5 90x5 90x5
Shoulder press
20x5 20x5 20x5 20x5 20x5 (easy will progress next session)
Shrugs
60x5 60x5 60x5 60x5 60x5
Seated dip machine (sub for reg dips because shoulder)
90x5 110x5 125x5 140x5 140x5
Shoulder felt good, no pain all workout, im learning to take it easy when i have some minor irritations
Calories 2308
F/c/p
111/116/203
Upper body training
Chins 5 4 3 2 2 1
Compound Rows 185x5 185x5 185x5 185x5 185x5
Mts High Rows 40x5 50x5 60x5 60x5 65x5
Bench Press (light weight- shoulder irritation damn upright rows)
50x5 70x5 90x5 90x5 90x5
Shoulder press
20x5 20x5 20x5 20x5 20x5 (easy will progress next session)
Shrugs
60x5 60x5 60x5 60x5 60x5
Seated dip machine (sub for reg dips because shoulder)
90x5 110x5 125x5 140x5 140x5
Shoulder felt good, no pain all workout, im learning to take it easy when i have some minor irritations
jzthedetermined
New member
Just wanted to say that your transformation is one of the best on this forum. Way to figure out what was going "off" recently, adjusting, and keeping the healthy lifestyle going. I'll be sure to keep your events in mind if it happens to me. Very good work, thanks.
RJAZ520
New member
thanks JZ that gets me so amped man! Good luck on your journey. let me know if ya ever need any help, even if its just n electronic kick in the ya know what
RJAZ520
New member
Ok so I totally redesigned my whole routine yesterday. I feel like I've built up a decent base, and that my energy and fitness levels are up high enough that i can resistance train 4 days a week now.
I'm still sticking with a set rep scheme of 5x5
A upper/lower split
the plan is
Mon - upper
Tue - lower
Wed - Rest
Thu - Upper
Fri - lower
Yesterday was upper
Today was lower
I did my dead lifts out of order because i hate having people wait on me when im using the rack.
Squats
90x5 for 5 sets it was fairly easy so im going to add poundage next work out
Step ups (first time I've done these... I think i can grow to love them)
20x5 25x5 30x5 30x5 35x5
got a nice feel for them, I'm going to slowly increase the weight the last set was maybe a 2 rating. next week I'll be doing them after deads so i think I'll start at the same weight
Dead lifts
90x5 180x5 180x5 180x5 180x5
Again fairly easy and my form was nice, I'm going to slowly increase on each workout
Calve raises (i still hate these, and i quit them early, but i did feel a nasty burn)
200x10 220x9
Adductor (first time on these heard they're a necessity for a good guard in jiu-jitsu)
Finished up with a light 10 on the elliptical
I'm still sticking with a set rep scheme of 5x5
A upper/lower split
the plan is
Mon - upper
Tue - lower
Wed - Rest
Thu - Upper
Fri - lower
Yesterday was upper
Today was lower
I did my dead lifts out of order because i hate having people wait on me when im using the rack.
Squats
90x5 for 5 sets it was fairly easy so im going to add poundage next work out
Step ups (first time I've done these... I think i can grow to love them)
20x5 25x5 30x5 30x5 35x5
got a nice feel for them, I'm going to slowly increase the weight the last set was maybe a 2 rating. next week I'll be doing them after deads so i think I'll start at the same weight
Dead lifts
90x5 180x5 180x5 180x5 180x5
Again fairly easy and my form was nice, I'm going to slowly increase on each workout
Calve raises (i still hate these, and i quit them early, but i did feel a nasty burn)
200x10 220x9
Adductor (first time on these heard they're a necessity for a good guard in jiu-jitsu)
Finished up with a light 10 on the elliptical
Last edited:
RJAZ520
New member
and then there was sushi...
Room mate wanted to go out for sushi and that is one of my weaknesses! I stayed away from the fried, and stuck with salmon and yellowtail. I ate a good amount, but then we walked 3 miles afterward (taking an hour). Given the punishment i put myself through yesterday and today i wouldnt doubt if a lot of it went to muscle rebuild. at least i hope. well back on track tommorrow
estimated calories on sushi
1616 calories!
18 pieces of fish and 2 philly rolls
totals
3472 calories
f/c/p
114/300/270
Room mate wanted to go out for sushi and that is one of my weaknesses! I stayed away from the fried, and stuck with salmon and yellowtail. I ate a good amount, but then we walked 3 miles afterward (taking an hour). Given the punishment i put myself through yesterday and today i wouldnt doubt if a lot of it went to muscle rebuild. at least i hope. well back on track tommorrow
estimated calories on sushi
1616 calories!
18 pieces of fish and 2 philly rolls
totals
3472 calories
f/c/p
114/300/270
Last edited: