I’m always amazed at how quickly my body can gain and lose weight. I’ve gained almost 5 pounds since I’ve adjusted my diet. Hopefully most of it is muscle and water weight.
Calories out: 3002, Calories in: 3450, Protein: 330g, Carbs: 302g, Fat: 89g
Category: Diet & Nutrition
Daily Diet 06/23/09
It’s pretty challenging eating 6 – 8 times a day. I think the hardest part is staying creative about what to eat. When I get lazy, I just stick to sandwiches. Lots and lots of sandwiches and wraps. Today I was lazy, but I came up with an awesome wrap: whole wheat tortilla bread, sliced chicken strips, hummus, chopped tomatoes and onion. About 250 cals total and super healthy and filling. By the way, I generally don’t record low calorie vegetables unless I eat a large amount. They’re usually just 10 – 20 cals.
Body bugg says I burned 2727 calories today. I’m going to have to disagree. I didn’t wear it for about 7 hours today between 5 and 12 pm. I would expect that the BB would take my historical daily average to compute what I most likely burned when I don’t wear it. Instead it flat lines my caloric output to pretty much sleep level. Not very user friendly.
Calories out: 2727, Calories in: 3188, Protein: 352g, Carbs: 304g, Fat: 69g
Daily Diet 06/22/09
I was being so good all day today. Totally sticking with the diet and feeling awesome in all my workouts. Good thing I burned all these calories today. Our friends, Sonney and Ken, invited us out to dinner at Roy’s. Yes, I cheated – hard. It was worth it. They have this insane hand made chocolate souffle. You have to order it at the beginning of dinner because it takes them 20 minutes to make from scratch. My two weaknesses are pizza and chocolate. I totally caved for the chocolate today.
Calories Out:
Calories In:
Calories out: 3683, Calories in: 3803, Protein: 260g, Carbs: 402g, Fat: 117g
Daily Diet 06/21/09
Weight: 203.2 lbs
Bodyfat: 10.6%
It’s funny how even after being immersed in body building nutrition for the last five years, my body is still a mystery to me. On Saturday I was feeling completely bloated and I weighed in at 203.8. I tapered my diet yesterday and feel great today, but I’m still weighing in at 203.2.
I did cheat a little yesterday. I made my weekly pilgrimage to Costco where I purchase all my protein for the week. On my way out I grabbed a Costco hotdog. So good. I think Costco serves one of the best hotdogs I’ve ever had.
Calories out: 3256, Calories in: 2965, Protein: 234g, Carbs: 295g, Fat: 95g
Daily Diet 06/20/09
Yesterday I felt like a giant turtle. I really needed to lay off the diet for a day. That being said, I was absolutely ravenous at night (might have had something to do with the Mad Max marathon I had). Not for regular food though – for chocolate. I ended up breaking. I had a piece of frozen Dark Hershey’s Chocolate. It was AWESOME. Whenever I’m dieting I really only miss two things – frozen chocolate and pizza. The upside is that it’s amazing how much better stuff tastes when you don’t gorge yourself on it all the time.
Bodybugg says I burned 3438, but I only took in 2125. It’s not great, but I really need to ease myself into eating for a caloric surplus. My body just isn’t used to consuming this much food.
Daily Stats 06/19/09
I had a great workout with Trevor and Eddie yesterday. Eddie and I started out with some heavy leg presses, then Trevor joined us and we focused a lot more on core strengthening. Trevor’s been taking a completely different approach with me – focusing on reprogramming my body and strengthening my weaknesses. My lower back and shoulders are in terrible condition. In fact, I wake up in almost debilitating pain every morning with my lower back completely frozen. 5 minutes in the shower fixes it, but I literally can’t sleep more than 6 hours a night because of the pain. Sometimes my shoulders get so bad I struggle to put clothes on.
Instead of jumping in and going heavy (which is something I would naturally do), Trevor’s been building up my base and strengthening all my core stabilizer muscles that usually get no attention. In fact, after just a week of working out with him, my body feels completely different. I feel more nimble and solid. I feel good about this. A few more weeks of reprogramming my muscles and I’ll be benching 275 in no time!
This was a pretty long workout – almost two hours start to finish. Most of my workouts are a lot shorter, but since Trevor joined us half way though, this one was longer but less intense. I usually push myself so hard in the gym, it’s nice to just take it slow for once and focus on getting the motions right. After working out for a while, it’s easy to lose sight of how important form is. I think the same is true for a lot of things. Once you’ve been doing something for a long time, it’s easy to over look some of the finer aspects of the process. That’s usually when you get in trouble 🙂
Daily Diet 06/19/09
Today’s weight: 203.8
Today’s bodyfat: 8.3%
I’ve been feeling really “over-eaten” the last few days. I think I might have ramped up my diet a little too fast. I’m trying to taper it down and not eat so much at night. We’re also just starting to figure out my workout program, so I’m not burning as many calories as I will be and my body is not in “muscle building” mode, so I’m worried about adding fat.
My favorite food of the day was homemade Greek chicken shwarma. Real easy – marinate some chicken Greek style (2 tbsp red wine, 1 tbsp olive oil, Italian seasoning, fresh ground pepper), BBQ on a skewer. Chop up tomatoes and onions and make some Tsatsiki sauce. Put it all together in a whole wheat pita pocket and you’re done. 250 calories of pure bliss per serving.
Daily Diet 06/18/09
Today was a tough food day. I came in at 3586 calories today, giving me a surplus of 459. I’m just not used to taking in this much food, so on top of feeling sick, I also feel a little bogged down with constantly eating.
I have a new favorite recipe. It’s whole wheat pasta with tuna, green olives, raw onion, garlic, and raw tomato, seasoned with olive oil, salt and pepper.
Here’s my breakdown for the day:
Calories: 3586, Protein: 320g, Carbs: 380g, Fat: 90g
Daily Stats 06/18/09
Trevor and I got together today and he set me up with a whole slew of core training and physical therapy exercises to get me ready for some serious heavy lifting in the coming months. Also met with Rey Ronquilio who used to be a competitive body builder. Very awesome guy. We talked about me potentially competing at the Stingray Classic in April 2010. That would be so awesome.
Today was chest day, usually one of my favorites, but I’m still kind of under the weather. Eddie and I went with a workout format we’ve never tried before. It was a High Intensity Training (HIT) style workout with seven back to back chest exercises, two sets each, with almost no rest in between. The entire workout took about 30 minutes. You can see my heart rate was higher than last time averaging about 126 bpm, but still not where it would usually be for a HIT workout.
Here’s the actual workout I did:
Daily Diet and Stats 06/17/09
Today’s Weight: 200.2
Today’s Body Fat: 9.0%
I’m still feeling a little under the weather today, although I’m finally getting over my pseudo cold. I took the day off from the gym and spent most of the day working and reading behind my desk. According to the Bodybugg, doing that makes my body burn 3074. Not bad 😉
Food wise, I was a little off my game today. Eating this much clean food takes a lot of planning and I just didn’t have it today. I’ve been tired and fuzzy all day. I managed to take in 3310 mostly clean calories.
Calories: 3310, Protein: 291g, Carbs: 280g, Fat: 114g
Here’s the total food I ate, in no particular order:
Eating 4000 clean calories a day is going to be a real challenge. I’m going to have to start planning my meals ahead of time. Costco must love body builders. I was there last week and I spent $140 on meat and I’m almost half way through it 😉