Sam's from Chunk to Hunk Journal :)

Hang in there. We all have those days we fall off the wagon. All you can do is forgive yourself & get back on track.

Good luck today.

You are doing great!
 
Worked out pretty hard today. My trainer and I noticed that I am definitely gaining some strength in my arms :) I did biceps and triceps today and I also ran 3 miles on the treadmill in 30 minutes. Pretty good day. I was kind of glum though in the afternoon, so I forgot to eat and skipped a meal. I don't think I got all the calories and protein in today that I need.

Here is my menu for today:

745 am 1 cup skim milk
1 cup Kashi cereal

1030am Yogurt FF

1245pm 6 oz Chicken
3/4 cup Wild Basmati Rice
2 cups canteloupe
water, frozen mini pepp.patty

615pm 2 scoops Eas Protein,
1/2 cup skim milk, 3/4 cup 2% milk,
small banana

915pm 3 pieces Philadelphian Roll
1 piece California Roll, soy sauce, wasabi


Trying to eat more tomorrow, and drink lots of water, lots!

-Sam
 
Yesterday was a rest day. I did go swimming last night though, my aunt finally got her pool open, so that was a lot of fun. I've been having a problem eating on schedule during the day, and some trouble eating dinner correctly.

Here is my menu for yesterday:

730am 2 slices whole grain double fiber bread
2 Tbsp. Peanut Butter

1030am FF Yogurt

1230pm 6oz grilled chicken, 3 cups spring mix,
1/4c corn, 1/4 c black beans, 2Tbsp. lowfat dressing,
1 oz cheese, some tortilla strips

230pm 1 cup canteloupe

5pm 4 California rolls, wasabi, soysauce
1 bagel bite

730pm 6 oz chicken breast, 1 Tbsp. BBQ sauce,
1/3 can tuna, 1 tbsp light miracle whip
Fresca, water

-Sam:)
 
Your food sounds delicious. Don't worry about your one "bad day". I ate ice cream after supper yesterday and ate ketchup chips last night, if that makes you feel any better! But I don't feel too guilty because I've been eating well all week. Always remember that you're allowed to eat junk food once in awhile, as long as you're eating well the other 80-90% of the time!
It's great that you and your trainer have noticed a difference in your strength. Nice work!
 
Thanks Sunnydee!!! I am not too worried about my "cheat" day anymore. It's just hard to relax when I am doing it. I don't feel too guilty about it. I even came clean to my trainer and he said that I am working out so hard and doing pretty good the rest of the time food wise that it shouldn't make a difference. Ice cream sounds really good, haven't had that in a little while...

-Sam
 
I'm having a little bit of a hard time too lately with the diet. It's not that I have cheated at all, but I can feel myself craving a lot of random stuff that I haven't had in a while. Like my fried rice... :drool: ok well I think it's fantastic that both you and your trainer are noticing some positive differences! It makes me wish I had a trainer to back me up too! You're doing an excellent job Sam, keep doing what you're doing! :)
 
I had an excellent day at the gym yesterday. I worked out with my trainer and did chest/shoulders/back. Here is what my routine looked like yesterday, he changed it up a little bit...

Barbell Press (just the bar 45lbs). Did 10 reps with hands wider on bar to work chest, then did 10 reps with hands closer together to work triceps. Continued reps to 100. Very tough at the end.

5lbs weights doing a shoulder/back/chest press thing. Can't quite describe...

Butterfly @100lb/110lbs for 3x20, started to fail in 3rd set, so lowered weight so I could maintain form.

Shoulder Press @ 30lbs/40lbs. Did a pyramid from hell with these. I hate this machine. It's really hard for me and I burn out really quickly. Trainer says that is normal and he hates the machine too... My last set of 18 in my pyramid I was doing only 5lbs because I was so done....

Seated Row: 50lbs 3x20... I like this exercise. Don't mind it at all.

Upright Row w/Smith Machine: 65lbs 3x20. I don't mind this one too much either. I can really feel it working my back and shoulders by the 3rd set.

Ran on the treadmill for 15minutes. Was in a bit of a hurry. Should have went longer but really unusually pressed for time. I figured 15min. was better than nothin.

Foods Yesterday:

730am 1 cup Kashi
1 cup 1%milk

1030am FF Yoplait Yogurt, 2 mini PB cups

1230pm 2 Slices Double Fiber Bread
1 can Tuna, 2 Tbsp. light mw,
1 can green beans, 1/2 cup lf cottage cheese
1 mini peppermint patty

330pm 2 slices turkey, 1 small Apple

600pm 2 scoops EAS protein powder, 1 cup 1%milk, water

800pm 1 grilled chicken sandwich with honey mustard, 5 small pieces popcorn chicken, diet coke with cherry/lime, tootsie roll, small box dots...

Figuring calories to be around 2000 or so for the day. :eek:
I want them to be lower than that. Today was just a candy day. I had one last week, they are hard to resist... Will work on that today. :)

-Sam
 
I really like the seated row too. I find it easy to isolate the muscles and maintain good form. Not so easy with many of the other machines! Your workout sounds great. :)
Candy rots your teeth! Think about that next time. Haha It's true, candy is hard to resist sometimes.
 
Candy will rot my teeth. It's the devil. So is diet coke. I quit drinking diet coke a few months ago (I used to drink a ton, everyday), when I did that I would have some here and there but, not much. Anyways, the last two weeks, I have almost had it every day. Not good. I will have to work on that. I drink it in the morning to help me wake up, instead of coffee... I should switch to unsweetened iced tea or something.

Went to the gym yesterday. Did my leg routine and some cardio.

Smith Squats 105lbs 3x20
Straight Leg Deadlifts 65lbs 3x20
Leg Extension 70lbs 3x20 with 85lbs last 1/2 set
Seated Leg Curl 85lbs 3x20
Calf Stair things, 10 stairs, 10 per stair
2 sets of lunges up and down this ramp thing. Hurts so good :)

28 minutes treadmill. First 10 min walking at 4.0 with 3.5 incline, then ran for the rest of the time. My legs are just usually so spent from the weights beforehand that it is REALLY hard for me to begin immediately running on the treadmill. I try so hard.

Menu:

745am 1 cup Kashi
1 cup 1% milk

1030am FF Yoplait Yogurt

1230pm Turkey Burger(no bun)
2 Tbsp ketchup, 1 cup LF cottage cheese,
1 cup brown rice

230pm 1 apple, 2 slices turkey

430pm 2 scoops EAS protein, 1.5 cup 1% milk, water

715pm 5 ounces grilled chicken breast, 1 can green beans, 2 Tbsp. BBQ sauce

9pm 1 cup frozen green grapes, yum
5 otter pops (25 cals each, add up fast when not paying attention, lol)

From my calculations I came in at about 1860 cals yesterday, with 171 grams protein. All in all not a bad day. Good workout. Really starting to notice some muscles poke thru on my thighs. Great to see. Also, my calfs are just getting more and more defined. It's a great feeling.

-Sam:)
 
Wonder if you would like juice mixed with some carbonated water? We have this natural soda stuff that taste sorta similar but with less toxic stuff. Just check labels.

I completely feel you on that one. Dr Pepper is my crutch, tried the natural Dr Becker stuff... its not really the same.

Good luck. You can kick it like any other addiction if you want to. For me at the moment I just have to find ways to work in those empty calories, which sucks & makes me want this a little less often.
 
sammyboy24 said:
Hurts so good :)
Click to expand...

Hurts so GOOOD! haha I always feel the need to emphasize that in my head? Where does that line come from? I hear it all the time!

Anyways, your weight endeavors have inspired me to take on my own. Thanks man! That's awesome you pushed yourself to run hard even after that leg workout :eek: I can't run period, let alone after lifting weights. You're doing great. Keep it up Sam! :)
 
Makes me think of that ole John Mellencamp song. ... Come on baby make it hurt so good Sometimes love dont feel like it should You make it hurt so good ...

great.. I think thats going to stick in my head for a while now...
 
MoonGoddess said:
Makes me think of that ole John Mellencamp song. ... Come on baby make it hurt so good Sometimes love dont feel like it should You make it hurt so good ...

great.. I think thats going to stick in my head for a while now...
Click to expand...

I have it stuck in my head lately too, for some reason... Whenever Im sore I just tell myself that it "hurts so good", lol...
 
Yesterday's Menu:

745am 1 cup Kashi, 1 cup 1% milk

1015am 1 fresh doughnut, 1 FF Yogurt

1130am 1 slice BBQ chicken Pizza

220pm 1 apple, 2 slices turkey breast

3pm 1 cup watermelon

530pm 1 cup frozen grapes, 2 dum dum suckers

730pm 6 oz. grilled chicken breast, 1 cup LF cottage cheese

1015pm 2 cup watermelon, 2 otter pops, and glass crystal light


So, eating was a little different yesterday. I am not particularly proud of the fact that it isn't my usual routine but, even with the pizza slice and the doughnut (very good:) ) I managed to keep the calorie total under control. About 1890. Could have been a little lower, I know. But, I refuse to beat myself up over it... Protein was a little low. Only 116 grams. Need to remember to keep that number up! No workout yesterday. It was a rest day.

-Sam
 
Variety is good right! I've been noticing lately that whenever I have a craving for something, the biggest reason I don't go for it, is because I won't be able to make my macro quotient for the day. I know that at my current weight my macros don't make a lot of difference, but I think it's good practice for when I'm trying to work on my abs. I love that you're very disciplined. I'm happy you're not beating yourself up over a treat. :)
 
Thanks a lot guys... Now I have that song in my head too, dammit!

Sam - 1890 cals is a number to be proud of. You're exercising so well. You have ever reason to be proud of 1890! I know it kind of sounds like a lot of calories, but it's really not. I wouldn't recommend a lower intake than that for you. Nice work!
 
Hey guys. Its been a few days. I have been making it to the gym and my eating has been alright. I need to really start getting back into the swing of things. I got measured and weighed by my trainer on Tues. I have lost 10lbs of fat (no water weight), and lost about 10 inches all over my body. Also, my body fat percentage has dropped from 29.9 to 26.7. I am very pleased. I did this all in just 5 weeks. Just thought I would update you all on the good news. I will post my foods later and my workout if I get that far.

-Sam:)
 
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