dcjoey's journey

Hey Snewsome, I keep track of it in a spreadsheet and just plan my meals beforehand so I don't have to think about what I'm going to eat at my house before I leave for work (bleary-eyed and half asleep).

And yes I know it's a high amount of protein, I'm giving it a try and see how I like it.. but so far things have been working out pretty good (diet/exercise/general feeling).

If you are bored and actually want to see my spreadsheet PM me and I'll send a link. ;)
 
Food 5/1/08:

5/1/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Fat Free Milk
Organic Peanut Butter

Snack # 1
EAS - Premium Protein Powder
Perdue - Boneless CK Breasts

Lunch
Chicken Fajitas

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk


Totals: 1955 cals, 33.5g fat, 107g carbs, 302g protein

*************

Workout:

Off day, did 45min of cardio, alternating speeds, four miles total.

*************

amp89 I added some PB to my shake this morning and it definitely tasted noticeably better! Crunchy PB ftw. :) Felt good today and felt like I could go forever on the treadmill (Watched my DVR'd Ultimate Fighter and part of Top Chef).
 
Food 5/2/08:

5/2/2008 -> .75*3136 = 2352 (Mid)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Egg Starts
Fat Free Milk
EAS - Premium Protein Powder

Snack # 1
EAS - Premium Protein Powder
Sweet Potato

Lunch
Perdue - Boneless CK Breasts
Broccoli Florets

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Carne Asada & various fixings


Totals: 2520 cals, 51.5g fat, 223g carbs, 268g protein

*************

Workout:
Squat: 255x5, 255x5, 255x5, 255x5, 255x5 - tough

Bench Press: 135x5, 135x5, 135x5, 135x5, 135x5 - easy.. heavier next time

BB Bent Over Row: 115x5, 115x5, 115x5, 115x5, 115x5 - moderate

Skullcrushers: 32.5x8, 42.5x8, 42.5x8 - just right

Leaning DB Lateral Raises: 15x8, 15x8, 15x8 - good

Wide-Grip BB Upright Row: 65x10, 65x10, 65x10 - nice burn

Decline Situps: 15, 20, 15

*************
Squats kicked my butt but glad I got through them, ten pounds higher than on Monday but I think I'll stick with these for a bit longer as a couple time I had to dig deep to get past a slow spot. Will up the bench for sure next time, was too easy.
 
Thanks chihiro!

Food 5/4/08:

5/3/2008 -> .75*3136 = 2352 (Mid)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Egg Starts
Fat Free Milk
EAS - Premium Protein Powder

Snack # 1
Low Cal Gatorade
Kirkland - Trail Mix

Lunch
Chips/Salsa
Chicken/Beans/Rice

Dinner
Chicken Taco/2 CK Flautas

Totals: 2830 cals, 67g fat, 309g carbs, 217g protein

*************

Workout: Off Day

25min cardio

*************

Ended up doing touristy stuff with the wife and family and enjoyed some good mexican food. :)
 
Food 5/4/08:

5/4/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Fat Free Milk
Full Circle - Organic Peanut Butter

Lunch
Tyson - Chunk Chicken Breast
Orowheat - Double Fiber Bread

Snack #2
Fat Free Milk
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal
Pilgrims Pride - Baked Breaded CK Nuggets

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets

Totals: 1720 cals, 31.25g fat, 132g carbs, 203.5g protein

*************

Workout: Off Day

*************

Maxed and relaxed!
 
Food 5/5/08:

5/5/2008 -> .75*3136 = 2352 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Kirkland - Egg Starts

Snack # 1
Homemade - Turkey Chili
EAS - Premium Protein Powder
Sweet Potato

Lunch
Homemade - Turkey Chili
Orowheat - Double Fiber Bread

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets


Totals: 2538 cals, 48.75g fat, 240.5g carbs, 283.75g protein

*************

Workout:
Squat: 255x5, 255x5, 255x5, 255x5, 255x5 - tough again

Bench Press: 155x5, 155x5, 155x5, 155x5, 155x5 - perfect

Pendlay Row: 125x5, 125x5, 125x5, 125x5, 125x5 - good weight, squeezed the shoulder blades nice and tight

Standing DB Single Arm Tri Ext: 15x8, 25x8, 25x6 - nice burn

Tricep Pulldowns: 50x8, 60x8, 60x6 - tough last set

Ham/Glute Raises: 20, 20, 20 - hate these

Decline Situps: 20, 15, 15

*************

Squats were still tough, I'm not sure if I'm not warming up enough or not.. after my third set my quads were almost rock solid full of blood, made the 4th and 5th sets tough. I warmed up with 65x10, 135x8, 185x6, 225x4, and I thought that would be enough. Dunno.

Bench went up nicely, I can see I'm gonna make some decent progress there for sure. This being my second week especially (I was weak in chest to begin with though).
 
Food 5/6/08:

5/6/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Fat Free Milk
Full Circle - Organic Peanut Butter

Snack # 1
EAS - Premium Protein Powder
Perdue - Boneless CK Breasts

Lunch
Perdue - Boneless CK Breasts

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Dinner
Perdue - Boneless CK Breasts
Broccoli Florets

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk

Totals: 1890 cals, 32.5g fat, 106g carbs, 290g protein

*************

Workout: OFF DAY

20min jogging

*************
 
Food 5/7/08:

5/7/2008 -> .75*3136 = 2352 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Canadian Bacon
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Kraft - 2% American Cheese

Snack # 1
EAS - Premium Protein Powder
Sweet Potato

Lunch
Perdue - Boneless CK Breasts
Broccoli Florets
Orowheat - Double Fiber Bread

Snack #2
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal

Dinner
Chicken Fajita Mix

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk

Totals: 2695 cals, 37g fat, 276g carbs, 320g protein

*************

Workout:
Deadlift: 275x5, 275x5, 275x5, 275x5, 275x5 - perfect

Standing Military Press: 95x5, 95x5, 95x5, 95x5, 95x5 - perfect

Stiff-Legged DL: 115x10, 115x10, 115x10 - Good weight

Assisted Pull Ups: 7, 7, 7, 7 - moderate

Barbell Curl: 65x8, 85x6, 85x6 - Felt good

Hammer DB Curl: 25x8, 25x8, 25x8 - Surprisingly light

Crunches: 30, 30, 30

*************

Deads went well today, I'm happy with the progress after doing 245 last week for form. Military press was easier too, must be getting stronger because I didn't have the lockout issues from last workout.

BB curls felt great, almost too light so will definitely go up next week, same goes for hammers.

Pleased overall because I didn't sleep much last night and was pretty tired today, popped a caffeine and green tea extract pill an hour before for some added motivation and it worked pretty well!
 
Thanks for showing me your calorie calculations DC, very impressive mate.

Your progress is going awesome, your bench has just hit what I am doing atm :jump1: but some of your other lifts are crazy.

Definately gunna keep trackign your progress so keep it up. Have you joined Tony's challenge for bench, deadlift, row and squat?
 
Snewsome said:
Thanks for showing me your calorie calculations DC, very impressive mate.

Your progress is going awesome, your bench has just hit what I am doing atm :jump1: but some of your other lifts are crazy.

Definately gunna keep trackign your progress so keep it up. Have you joined Tony's challenge for bench, deadlift, row and squat?
Click to expand...

Np snewsome, yeah I'm hoping my bench goes up in the coming weeks, also the OH press. I've entered for the contest but I don't think I should be eligible for any prizes because I'm upping my poundages as we speak, but it will definitely be neat to keep track.

miss_christi said:
Dude I'm so freakin excited. I have traditions tomorrow (which is orientation at any other job) I've been sitting around all week being so bored!!
Click to expand...

I hope you get a bag full of goodies.. that you would then send my way. :D


Food 5/8/08:

5/8/2008 -> .75*3136 = 2352 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Fat Free Milk
Full Circle - Organic Peanut Butter
Kraft - 2% American Cheese

Snack # 1
EAS - Premium Protein Powder
Perdue - Boneless CK Breasts
Sara Lee - 45 cal Wheat Bread

Lunch
Chicken Fajita Mix

Snack #2
Perdue - Boneless CK Breasts
Sara Lee - 45 cal Wheat Bread

CANDY!!
Big Hunk Bar

Dinner
Chicken Fajita Mix


Totals: 1980 cals, 36.3g fat, 146g carbs, 263.3g protein

*************

Workout: OFF DAY

40min cardio

*************

All went well until I laid eyes on a Big Hunk and decided it would be better off in my stomach than on the kitchen counter. Skewed my numbers a bit but well worth it!

Squats tomorrow.. might try for 260.
 
Food 5/9/08:

5/9/2008 -> .75*3136 = 2352 (Mid)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Egg Starts
Fat Free Milk

Snack # 1
EAS - Premium Protein Powder
Large Grade AA Eggs
Fat Free Milk
Sara Lee - 45 cal Wheat Bread
Kraft - Fat Free Cheddar Cheese

Post Workout
EAS - Premium Protein Powder
Coach's Oats - 100% Whole Grain Oatmeal
Fat Free Milk

Dinner
Hungry Howie's - Small Chef Salad

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk


Totals: 2270 cals, 45.5g fat, 178.4g carbs, 255g protein

*************

Workout:
Squat: 260x5, 260x5, 260x5, 260x5, 260x5 - good

Bench Press: 160x5, 160x5, 160x5, 160x5, 160x5 - good

BB Bent Over Row: 130x5, 130x5, 130x5, 130x5, 130x5 - good

Skullcrushers: 42.5x10, 42.5x10, 42.5x10 - just right

Leaning DB Lateral Raises: 15x10, 15x10, 15x10 - good

Bent Over DB Lateral Raise: 10x10, 10x10, 10x10 - good burn

Decline Situps: 20, 20, 20

*************

Today was a great workout, pushed past 255 to 260 on squat and felt like I could have done more! Bench is also moving along nicely to 160, will go to 165 either next workout or one after.

I can feel myself getting in the groove of the 5x5 and getting stronger, I like the 3x a week working out a lot better than 4-5 days of bodypart-specific days.
 
For the past two weeks my weight loss has been almost nonexistent, probably 1 pound at best (total). I've been looking at my calorie numbers and the only thing that may be incorrect is my activity multiplier level; I calculated my TDEE using the moderately active multiplier, but I think I'm going to try out the lightly active multiplier for a week or two and see how that works out. Calculations are below.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

= 370 + (21.6 x ((210.5 * .80) / 2.2) ) <-- .80 because of 20% BF
= 370 + 1653
= 2023 calories

2023 * 1.375 (moderately active) = 2782 calories/day TDEE

25% caloric deficit:

2782* .75 = 2086 calories/day
 
Food 5/12/08:

5/12/2008 -> .75*3136 = 2352 (Hi)
Breakfast
Coach's Oats - 100% Whole Grain Oatmeal
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Kraft - 2% American Cheese

Snack # 1
EAS - Premium Protein Powder
Contessa - General Tsao's Shrimp

Lunch
Perdue - Boneless CK Breasts
Broccoli Florets
Orowheat - Double Fiber Bread

Post Workout
EAS - Premium Protein Powder
Fat Free Milk

Dinner
Chicken Fajita Mix

Post Dinner
EAS - Premium Protein Powder
Fat Free Milk


Totals: 2325 cals, 27.25g fat, 254.5g carbs, 265.5g protein

*************

Workout:
Squat: 265x5, 265x5, 265x5, 265x5, 265x5 - good'n'tough

Bench Press: 165x5, 165x5, 165x5, 165x5, 165x5 - perfect

Pendlay Row: 135x5, 135x5, 135x5, 135x5, 135x5 - felt good

Standing DB Single Arm Tri Ext: 25x8, 25x8, 25x8 - go up?

Tricep Pulldowns: 60x8, 60x8, 60x8 - good burn

Ham/Glute Raises: 20, 20, 20 - ...

Decline Situps: 20, 20, 20

*************

I honestly didn't think I would put up 265 for squats today considering I just upped it to 260 last workout, but I figured what the hell. Slapped it on, and even though it was tough, I cranked 'em out. Felt good too.

Bench also went well, up from 160 last workout. I can tell my chest is getting stronger (well.. duh I know).

Tri's are also picking up strength which no doubt is contributing to the increased BP, both the extensions and the pulldowns were better than last workout.

I'm hoping to hit 275 for squat reps and 185 for bench reps before this 5x5 cycle is through.. considering I'm two weeks into it I suppose it's a distinct possibility!
 
Food 5/13/08:

5/13/2008 -> .75*2782 = 2086 (Off)
Breakfast
EAS - Premium Protein Powder
Kirkland - Egg Starts
Orowheat - Double Fiber Bread
Fat Free Milk
Full Circle - Organic Peanut Butter

Lunch
Perdue - Boneless CK Breasts
Broccoli Florets

Snack #1
Perdue - Boneless CK Breasts
Orowheat - Double Fiber Bread

Dinner
Pilgrims Pride - Baked Breaded CK Nuggets
Big Hunk Bar

Post Dinner
EAS - Premium Protein Powder

Totals: 1700 cals, 33g fat, 134g carbs, 216g protein

*************

Workout: OFF DAY

40min cardio

*************
 
I like reading your detailed workouts - good work! I'm surprised you aren't losing weight too. It seems like you're running a consistent deficit.
 
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