Tony's Diary

9/16/09

Went on a 4.25 mile bike ride after work today averaged 10.5 MPH.

I have really been working on my meals the last couple of weeks trying to get my intake to a 30% fat, 30% protein and a 40% Carb level it has been going very well.

It has really shocked me as to the amount of food you have to eat to get to 1800 calories when you eat the right foods, I know I sure have not been hungry.


Here is an example from today

Breakfast:
2 Hard Boiled Eggs
1 Peanut Butter Sandwich with Reduced Fat PB
1.5 Cups 2% Milk
1 Light Yoplait Yogurt

Snack:
1 PK Peanut Butter crackers

Lunch:
1 6” Sub no Cheese
1 Bag Baked Potato Chips
32oz of unsweetened Tea


Dinner:
2 Hard Boiled Eggs
Big Salad with Fat Free Ranch
1.5 Cups 2% Cottage Cheese


Thru out the day
96oz of Water

Fitday says 1820cal, 34% Fat, 39% Carbs and 26% Protien
 
That's a pretty good balance of macros.

I generally find it difficult to get above 15% protein without eating huge slabs of meat. I can do it, but I have to work at it.
 
First I would like to thank everyone for the encouragment.

Today was an off day from workouts

Food for the day

Breakfast:
1 boiled egg
1-1/2 cup Cheerios
1 cup 2% Milk

Snack:

6 peanut butter crackers

Lunch:
6" Ham Sandwich

Snack:

1/2 cup seedless grapes

Dinner:

1 cup Rice a Roni
4oz of roast pork loin
1/2 cup cooked carrots

Thru out the day:
128oz's of water
48oz's of iced tea with splenda

Fitday says

1560 Calories
27% Fat
50% Carbs
23% Protein

Have a great weekend everyone
 
Hey, buddy.

Why is your caloric intake so low? You should probably be taking in way more than that.

Have you tried calculating your maintenance calories at a site like FitDay? Then maybe take 20% off of that and you should be in a good place.

The thing you want to do is eat as much as possible while still losing weight.
A 500 kcal deficit per day works out to approx 1 lb lost per week.

At 300+ lbs I was losing 2-3 lbs/week on 2200 kcal/day.

Just a thought. I know you've been doing well, but 1500 seems really low.
 
Hi Cord,

I did figure it on another site for my weight and height as a moderately active person and it says to loss 3 lbs a week I need 3000 calories.

I talked to the Dietician about this very subject on the 4th of this month and she said Between 1800-2000 calories and to try to get to 30% fat, 30% Protein and 40% Carb intake.

She was a little concerned with the 5lbs I took off in now 3 of the last 4 weeks.

Yesterday I really did not intend to get that far below 1800 and did not know it until I put everything in my food log on fitday right before bed.

I sure never though it would be hard to eat enough to stay healthy if you eat right.

Cord thank you very much for the concern, I really want to do this the right way as I know if I dont it will not say off.

Have a good weekend.
 
Last edited:
9/18/09

Worked out with the trainer today

Started with a circuit of:

1x10 of Lat Pulldown @ 95lbs
1x10 of DB Curl Press @ 25lbs R&L
1x10 of Body Squats

Did this 3 times

Then I did a 1x10 of Lat Pulldowns @ 125lbs while waiting on my girlfriend to finish her circuit.

Then I did a 1x10 of DB Hang Clean @ 20lbs R&L still trying to get the done right.
Then I did 15 min of HIIT on the Elliptical 30 seconds hard then 1:30 recovery.
Then I did 15 min of HIIT on the Tread mill 1 min hard then 1 min recovery.

The I part of this is really we because my girlfriend is doing all of this with me with just a little bit less weight and she blows me away doing the hang clean right......LOL

Anyway another great workout with Jordon our trainer.

Food for today was:

B
1-1/2 cups corn flakes
1 cup 2% Milk
Peanut Butter Sanwich

S
6 peanut crackers

L
6" sub with cheese
baked chips
32 oz unsweet Tea

S
2 hard boiled Eggs

D
10oz Ribeye
Baked Potato with tbs butter
Small Salad

128oz water thru out the day

Fitday says 2247 calories 34% Fat, 37% Carbs and 28% Protein.
 
Last edited:
9/19/09
Bad eating day and no excersise

9/20/09

Not any better eating wise but we did go to the gym

1x10 curls @45lbs

Planks

1x 20 Smashes with a 10lb ball

Did this circuit 3 times

3x5 1x1 bench press @ 135

Plus our warm up of 5 min on the eliptical and some stretching
 
I am posting this a day early but I just weighed in lost another 2lb thsi week even with the bad eating of the weekend.

Will post the rest tomorrow.
 
9/21/09

Thank you Cord and Tru.

Well it was raining after work so no bike ride:cry:

So off to the gym for a 30 min of HITT 6min on the cross trainer, 6min on the treadmill, 6min on the cross trainer, 6min on the treadmill then 6 min of slams with the 10lb ball.

I bought me a heavy bag last night off of craigs list so I can get in a little extra work.

I think I may have traded one addiction to food for another to exercise I just feel so good after I leave the gym or get off my bike.


Food for today

B
1.5 cups of corn flakes
1 cup 2% milk

S
6 peanut butter crackers

L
6" Sub with cheese

D
Shrimp stirfry

S
Yoplait light

116 oz water thru out the day and 1 diet pepsi

Fitday says 1639 Cal, 28% Fat, 43% Carbs and 29% Protien
 
great job on getting the workouts in! I meant to ask, do you do any weights at all?

Thanks too for stopping by my journal, kinda lonely in there, it nice when someone say hi, because it clearly shows tons of people read it, just no one ever stops in. keep it up! i agree about your calroic intake being low. I do more than that, but i guess i workout a lot too... anyway. a loss is a loss! keep it up my friend.
 
9/22/09

kureransu,


We work with a trainer 2 days a week most of it is circuit traning and there is always a weight componet he also gives us the 3rd day on paper to save us some money.

here is tonights work out

1st circuit was 1 set of 10 @ 65lbs of horizontal push pulls RH & LH on the cable machine, 1 set of RDL's @ 95lbs, and a 15 second sprint on the cross trainer at level 8 we did this circuit 3 times.

2nd circuit was 1 set of 10 @ 65 lbs RH pulling up incline push pulls on the cable machine both RH & LH, 1 set of 10 single leg assisited squats both R&L, and a 15 second sprint on the cross trainer at level 8 we did this circuit 3 times.

3rd circuit was 1 set of 10 @ 65 lbs LH pulling up incline push pulls on the cable machine both R&L, 1 set of 10 Latural squats both R&L, and a 15 second sprint on the cross trainer at level 8 we did this circuit 3 times.

We did this in 40 min with very little rest.

All most every time we work with him we also work on one of the basic lifts with just the bar to teach us the proper form.

He is working us up to doing a lot of the basic lifts so he can work those into our regular work out we have only been working with him for 5 weeks now.

I am also working with a Dietician because of my diabetes and my weight and she wants me to stay between 1800 & 2000 calories but the big thing is 60g of carbs per meal and 30g at a snack.

On my next visit with her I am going to talk to her about the food intake and see if it might be to low.

Thanks for stoping by my diary it really helps to have people post.
 
Last edited:
Food intake for 9/22/09

B
2 Yoplait light
1 Peanut Butter Sandwich on WW

S
6 Peanut Butter Crackers

L
2 Chipotle BBQ Snack Wrap (Grilled)
1 Apple

D
Chicken Stirfry

Fitdays says 1758 cal 28% fat, 44% Carbs, 28% protein
 
you know i knew that i guess i forgot and was too lazy to go back a page or two and read. Thanks for reposting though. Are you really supposed to be sub-2000 calories? How's the day going thus far?
 
Day is going great so far.

I do need to talk to the Dietician about that for sure, the problem from my understanding is getting more calories without getting to many carbs or to much fat.
 
9/23/09

Went to the gym to do a light work out but I got to going and did not want to stop.

3x10 @ 100lbs Wrist curls
3x10 @ 110lbs Wrist curls

3x10 @ 70lbs Curls
3x10 @ 60lbs Curls

3x10 @ 95lbs Dead Lift
3x10 @ 135lbs Dead Lift

3x10 @ 45lbs Bench Press
3x10 @ 95lbs Bench Press
3x10 @ 135lbs Bench Press

3x10 @ 45lbs Squats
3x10 @ 95lbs Squats
3x10 @ 135lbs Squats

Then 10 minutes of HIIT well more like MIIT.......LOL
 
You must log in or register to reply here.
Back
Top