Snorkles- six pack abs goal. Journal

Wrangell said:
So, back on topic.

How is the data collection going ?......

.....How many calories did you consume yesterday ? How many grams of fat, protein, and carbs did you consume yesterday ?

.....How do you plan to calculate the number of calories you expend on each exercise - or do you even plan on tracking that ?

Did you buy a kitchen scale yet ? :)
Click to expand...


didnt calculate them due to the fitday problem. today I really am staying back and I played some football too. Im sure next week I will see some results.

today I had for example:

breakfast 7am- 2 weetabix otameals with milk, banana, 3 eggs (2 whites)
11am- medium bowl of corslaw (made out of red pepper and carrots + light mayonnaise)
2pm- fat free yogurt (125grams)
football
4pm- can of tuna with some purple beans and corn + apple
(wasn't at home)
8pm- apple (i had to eat this was starved), 3 medium chicken breast pieces + some veg salad. 6 small crackers. (i was so hungry today didnt have any cheese and turkey avaliable though).



il try to play around more with fitday when I have time. I will see you on msn when Il try since im a bit busy this weekend (big soccer games hehe!)
 
Last edited:
snorkles said:
didnt calculate them due to the fitday problem. today I really am staying back and I played some football too. Im sure next week I will see some results.

today I had for example:

breakfast 7am- 2 weetabix otameals with milk, banana, 3 eggs (2 whites)
11am- medium bowl of corslaw (made out of red pepper and carrots + light mayonnaise)
2pm- fat free yogurt (125grams)
football
4pm- can of tuna with some purple beans and corn + apple
(wasn't at home)
8pm- apple (i had to eat this was starved), 3 medium chicken breast pieces + some veg salad. 6 small crackers. (i was so hungry today didnt have any cheese and turkey avaliable though).



il try to play around more with fitday when I have time. I will see you on msn when Il try since im a bit busy this weekend (big soccer games hehe!)
Click to expand...

No worries...the good thing is you seem to be doing a very good job of at least documenting what you are eating each day - some people can't even do that. :)

And again, the next key step is to try and benchmark what your ' typical ' calories and fat, protein and carb consumption is each day. I would try and accumulate 7- 10 days for a benchmark if it were me.
 
snorkles said:
didnt calculate them due to the fitday problem. today I really am staying back and I played some football too. Im sure next week I will see some results.

today I had for example:

breakfast 7am- 2 weetabix otameals with milk, banana, 3 eggs (2 whites)
11am- medium bowl of corslaw (made out of red pepper and carrots + light mayonnaise)
2pm- fat free yogurt (125grams)
football
4pm- can of tuna with some purple beans and corn + apple
(wasn't at home)
8pm- apple (i had to eat this was starved), 3 medium chicken breast pieces + some veg salad. 6 small crackers. (i was so hungry today didnt have any cheese and turkey avaliable though).



il try to play around more with fitday when I have time. I will see you on msn when Il try since im a bit busy this weekend (big soccer games hehe!)
Click to expand...

Cool! Just let me know in advance so I can arrange the time! It seems you have the correct mental framework to knock this thing out......YEA! Baby! Knock this thing out......
 
thnaks for the help guys. I can use my past week food to see what I am eating basically. amount of carbs, protein etc.

today I had


breakfast 5am- special k cereal with milk. (when i say special k i mean about 150grams). orange and 3 egg whites

6-8am workout - full body workout + abs+ cardio (20mins)

8.15am- small veg salad, 2 egg whites, 3 turkey slices

10.30am- apple+ 3 chicken slices (packed like ham)

1pm- veg salad with 5 medium sized chicken + 10 almonds

5pm- can of tuna + very small veg salad with some capers + pear

8pm going out to eat (probably will have steak or chicken with salad) no cheating (as in pizza,pasta or tbone steak).

Chillen, ok I will tell you mate. Probably I will be online on Monday (7-10pm) and Tuesday (7-9pm) on MSN. but we have to check the time zones hehe. I live in Malta that's GMT+1 hr
 
Last edited:
today:

4.30am- breakfast- oatmeal cereal + milk+ 2 eggs (1 white) + pear
5-6.15am fullbody workout + abs
postworkout 6.30am- 2 brown bread sandiwches with light butter and turkey slices + fat free cheese + 3 egg whites + apple
8am- 5 almonds
11am- orange + 10 almonds
3pm- small veg salad tih can of tuna
5pm- HIIT sprints
5.45pm- large veg salad with 2 palm sized fish portions
8pm- 1 whole broccoli + 1 turkey slice
new pictures never mind the date settings): am I in the good direction?








Chillen, I will be on MSN tommorow (5-9pm) for sure .its bzoqmos@hotmail.com)
 
my rest day:

breakfast- 1 1/2 serving of oatmeal + 3 eggs (2 whites) + apple
10am- large chicken breast + large veg. salad
1pm- orange + yogurt + 10 almonds
4pm- large chicken breast + veg salad + apple
6pm- apple+ yogurt
8pm- can of tuna
 
Last edited:
snorkles said:
my rest day:

breakfast- 1 1/2 serving of oatmeal + 3 eggs (2 whites) + apple
10am- large chicken breast + large veg. salad
1pm- orange + yogurt + 10 almonds
4pm- large chicken breast + veg salad + apple
Click to expand...

Curious - what was your total calorie intake from YESTERDAY ?

Also, what did you calculate your protein, fat and carb grams intake to be from YESTERDAY ?
 
Snorkles we need to get together on a MSN, and get you ROCKEN on a few things.....that will tweak with benefits, BABY!.........what is your Name Title?


Lets go......name a time.




Chillen
 
my email is bzoqmos@hotmail.com. I dont know exactly WHEN i will be there today but at some time I will be though. Let me tell you what we do: Add me, I will accept you and whenever I'll see you online I will talk to you because I wont be on MSN at fixed times but after my college duties etc. thanks for the initiative you are showing to help me.

Wrangell, I havent been calculating how much calories,carbs,proteins,fats etc Ive been taking due to the fact that I dont have a website where do to so. fitday totally confused me, as you know last time a small amount of food amounted to 1000 cals + and I never really got the hang of it. Il be glad to have another less detailed site maybe..

as for today my day was like this:

4am- breakfast- 2 servings special k, apple, can of tuna
4.30-6am fullbody workout + abs
6.15am- brown rice with can of tuna and olive oil (about 250grams uncooked) (is this a lot?)
10am- 2 apples and a fat free yogurt (125grams)
2pm- cardio (30mins jog)
2.30pm- 2 palm sized fish portions + veg salad+olive oil
5pm- 2 turkey slices + 4 cherry tomatoes + 3 eggs (2 whites)
8pm- omlet with 2 turkey slices and veg salad.
 
snorkles said:
Wrangell, I havent been calculating how much calories,carbs,proteins,fats etc Ive been taking due to the fact that I dont have a website where do to so. fitday totally confused me, as you know last time a small amount of food amounted to 1000 cals + and I never really got the hang of it. Il be glad to have another less detailed site maybe..
Click to expand...

No worries...you don't have to have a website ...you can do it on your own..:)

You can do this.

All you need is a pen and paper ( or a spreadsheet ) and a kitchen scale. If the nutrition isn't listed on the food labels of the food you buy, then weigh them yourself and try and find them on this website ( below ) and ( if needed ) try and extrapolate to the amount you are weighing. If it's fast food or packaged food, most companies have nutition data on their own web sites that can be of help.

Then, simply write down your best estimate of calories and grams of fat, carbs and protein for each food item of each meal. Then, total the meals for the day for calories and grams of fat, carbs and protein - and voila, you're done ....it's dead simple! :)
 
Last edited:
Wrangell said:
No worries...you don't have to have a website ...you can do it on your own..:)

You can do this.

All you need is a pen and paper ( or a spreadsheet ) and a kitchen scale. If the nutrition isn't listed on the food labels of the food you buy, then weigh them yourself and try and find them on this website ( below ) and ( if needed ) try and extrapolate to the amount you are weighing. If it's fast food or packaged food, most companies have nutition data on their own web sites that can be of help.

Then, simply write down your best estimate of calories and grams of fat, carbs and protein for each food item of each meal. Then, total the meals for the day for calories and grams of fat, carbs and protein - and voila, you're done ....it's dead simple! :)
Click to expand...

oh I see. its a good idea. I will try to do so when I have time. hey what does fat free cheese give you? protein, fats what?
 
ok thanks. today I had these until now:

breakfast-4 oeatmeal pieces with milk, 1 apple,3 eggs (2 whites)
10am- coreslaw with turkey pieces and light mayonnaise
1pm- fat free yogurt and some almonds
3pm- 2 apples
4pm- HIIT workout (tabata sprints)
4.30- 2 portions of cubrol + large veg salad. (removed the fat parts) (photo of it, explanation underneath)
6pm- 5 walnuts
9pm- can of tuna + 10 almonds + handful of capers



*will update food intakes tommorrow

now this is what I am going to do as you told me: first of all here is an attachment of my 4.30pm post workout meal. I took a photo of it so that when I speak about portions etc you will have a clear idea of what I am talking about. I will include these photos of breakfast, snacks etc just to show you so that whenever I mentiona meal you will know what it looks like.

Secondly, I am going to make a list of all the food I eat with columns showing (approx.) amount of: carbs, proteins, fats and calories.
than at the end of each day I will add the calories etc.etc and have a rough estimate. better like this? :)

as for you chillen, as we said, I will talk to you whenever I am here, since I cannot plan my time on my pc right now. thanks again.

ps: I did my food list as I said using nutritiondate.com and fitday. took me ages hehe. I sorted it out like this:
 
Last edited:
snorkles said:
*will update food intakes later tonight
Click to expand...

Look forward to seeing how your daily numbers turns out - i.e calories, grams of fat, grams of protein, grams of carbs.

snorkles said:
now this is what I am going to do as you told me: first of all here is an attachment of my 4.30pm post workout meal. I took a photo of it so that when I speak about portions etc you will have a clear idea of what I am talking about. I will include these photos of breakfast, snacks etc just to show you so that whenever I mentiona meal you will know what it looks like.
Click to expand...

Sorry....I don't follow.

Why are you sending along PICTURES of food ?

How are photos of food in any way relevant to your overall goal of tracking calories, grams of fat, grams of protein, grams of carbs ?

snorkles said:
Secondly, I am going to make a list of all the food I eat with columns showing (approx.) amount of: carbs, proteins, fats and calories. than at the end of each day I will add the calories etc.etc and have a rough estimate.
Click to expand...

Good man - well done !

This is really all you need to do. Simply track daily totals of calories, grams of fat, grams of protein, grams of carbs.
 
Wrangell said:
Look forward to seeing how your daily numbers turns out - i.e calories, grams of fat, grams of protein, grams of carbs.



Sorry....I don't follow.

Why are you sending along PICTURES of food ?

How are photos of food in any way relevant to your overall goal of tracking calories, grams of fat, grams of protein, grams of carbs ?



Good man - well done !

This is really all you need to do. Simply track daily totals of calories, grams of fat, grams of protein, grams of carbs.
Click to expand...

from tommorow I will input my calorie intake daily. As regards with the photos, let me explian because I wasnt clear. I am going to take photos for only 1 time of the things I eat to show you a clear idea of the portions because I know that a "1 serving" of let's say meat is not the same for another person. so I am going to include the pics to look at my portions. thanks. I uploaded the pics of my list of food which i eat. at the end of every day I consult to it and calculate ;)
 
snorkles said:
from tommorow I will input my calorie intake daily. As regards with the photos, let me explian because I wasnt clear. I am going to take photos for only 1 time of the things I eat to show you a clear idea of the portions because I know that a "1 serving" of let's say meat is not the same for another person. so I am going to include the pics to look at my portions.
Click to expand...

There is no need to show pics on this forum IMO.

Simply track your calories, grams of fat, grams of protein, grams of carbs.

Come up with those daily numbers number and see if they are in line with your daily goals of calories, grams of fat, grams of protein, grams of carbs, meal frequency and post / pre workout frequency etc.

In this context, photos of food ( at least on this forum ) are irrelevant and meaningless in arriving at this sort of benchmark assessent IMO.

I wouldn't waste your time with photos - instead ( focus on ) and run the numbers based on food labels, company web-sites and the weighing of food etc. etc.

snorkles said:
thanks. I uploaded the pics of my list of food which i eat. at the end of every day I consult to it and calculate ;)
Click to expand...

How to photos help with calculations exactly ?
 
ok thanks. Can you give me a website that calculates my daily needs of calories, fats, proteins and carbs? its the last part of the puzzle which I need now. hehe. goodnight 11pm here...
 
snorkles said:
ok thanks. Can you give me a website that calculates my daily needs of calories, fats, proteins and carbs?
Click to expand...

I gave you ' Fitday ' - but you didn't like.

So, you can just as track it yourself as I outlined in my earlier post on paper or a spreadsheet etc. Once again...


1. Figure out your ' daily maintenance calories ' ( depending on your goals ) using the Harris formula. Here's an on-line calculator......




2. Figure out what the calorie equivalent of approx. 1 gram of protein per pound of your bodyweight is ( 1 gram of protein is 4 calories btw ). That is your protein target for the day


3. Target your fat intake to 25% ( for now ) of the ' daily maintenance calories ' number you get from Harris formula.( 1 gram of fat is 9 calories btw )


4. Subtract the fat and protein calories calculated above in 2) & 3) from your ' daily maintenance calories ' and you're left with a ballpark estimate of the carb calories you need ( 1 gram of carb is 4 calories btw )
​



Dead simple.:)
 
You must log in or register to reply here.
Back
Top