PrISM's Journal

P

PrISM

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Thursday - 10/18
5:30AM: cup of Dannon low-fat vanilla yogurt
8:30AM: oatmeal (3/4 cup of oats, 1-1/2 cup of 1% milk & 2 tsp of honey), water
11:00AM: turkey sandwich (2 slices of wheat bread, 1 tbsp of thousand island dressing, 2 slices of swiss cheese, 3 slices of turkey, 1 leaf of romaine lettuce), cup of Dannon low-fat vanilla yogurt, water
6:00PM: four slices of homemade eggplant parmesan (used low-fat cheese, egg, breadcrumbs), water

Friday - 10/19
5:30AM: slice of wheat toast with Smucker's Natty PB, small glass of milk
8:30AM: small sausage, egg and cheese sandwich with wheat toast, orange juice
11:00AM: a bowl of beef stew (potatos, carrots and string beans), water
3:30PM: a few spoonfuls of cold pasta (pre-workout)
6:00PM: protein shake (2 cups of milk, 1 scoop of whey protein) (post-workout)
8:00PM: four slices of homemade eggplant parmesan and some cold pasta salad, water

Saturday - 10/20
7:30AM: bowl of Honey Nut Cheerios
11:30AM: ham sandwich (pita bread, 3 slices of ham, 2 slices of swiss cheese, 1 leaf of romaine lettuce, 1 tbsp of mayo, 1 tbsp of mustard) and water
2:30PM: pita bread with 1 tbsp of Natty PB and a small glass of milk

Sunday - 10/21
8:30AM: 3 scrambled eggs and a glass of milk
2:30PM: 2 slices of pizza and a mountain dew (yeah I know...it was a real HECTIC day)
8:30PM: turkey sandwich (2 slices of wheat bread, 1 tbsp of thousand island dressing, 2 slices of swiss cheese, 3 slices of turkey, 1 leaf of romaine lettuce), water

Monday - 10/22
8:30AM: 3 scrambled eggs and a glass of milk
1:30PM: ham sandwich (pita bread, 3 slices of ham, 2 slices of swiss cheese, 1 leaf of romaine lettuce, 1 tbsp of mayo, 1 tbsp of mustard) and water
6:00PM: protein shake (2 cups of milk, 1 scoop of whey protein) (post-workout)
8:00PM: 2 servings of quinoa, 2 servings of cooked spinach, water

Tuesday - 10/23
5:30AM: 1 banana, small glass of milk
8:00AM: oatmeal (3/4 cup of oats, 1-1/2 cup of 1% milk & 2 tsp of honey), water
11:00AM: ham sandwich (2 slices of wheat bread, 3 slices of ham, 2 slices of swiss cheese, 1 leaf of romaine lettuce, 1 tbsp of mayo, 1 tbsp of mustard), 1 banana, water
6:00PM: 2 slices of homemade chicken parmesan, 2 servings of cooked spinach, water
 
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Hey Prism........Glad to see you started your journal!

From the other thread, what have you deterimed your caloric MT Line to be?
What is your diet plan of attack?

What have you decided on for a weight routine?

Congrats young man.......truely, I wish you the best of luck!



Best wishes




Chillen
 
Chillen said:
From the other thread, what have you deterimed your caloric MT Line to be?
Click to expand...
If I did it right then my BMR is 2274 and my MT Line is 3575 (the second calculation?).

Chillen said:
What is your diet plan of attack?
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Basically cut out everything processed, fried and artificial. I plan on going for 6 small meals per day consisting of things like grains, nuts, fruits, veggies, lean meats, eggs and dairy. I cut out sodas and juices and replaced them with water. On the weekend I will allow myself 1 or 2 beers.

Chillen said:
What have you decided on for a weight routine?
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I do cardio for 30 minutes Tuesday, Thursday and Saturday. On Monday, Wednesday and Friday I do strength training with a personal trainer.
 
PrISM said:
If I did it right then my BMR is 2274 and my MT Line is 3575 (the second calculation?). .
Click to expand...

What is your age, wgt and hgt? I dont remember and its not in your profile.
I would like to check this with benefict. Is your traininer also working with your diet? Was this determined by him/her?

I would think its more closer to the second--But I could tell you more accurately when you furnish your information


Basically cut out everything processed, fried and artificial. I plan on going for 6 small meals per day consisting of things like grains, nuts, fruits, veggies, lean meats, eggs and dairy. I cut out sodas and juices and replaced them with water. On the weekend I will allow myself 1 or 2 beers. .
Click to expand...

Be sure to include pre and post workout meals. Other than that you look okay........I wont YELL TOO MUCH about the beer.......>;)


I do cardio for 30 minutes Tuesday, Thursday and Saturday. On Monday, Wednesday and Friday I do strength training with a personal trainer.
Click to expand...

He/she is also aware of the cardio on the other days, I take it then?


Your on the right track it looks like.........KEEP ROCKEN IT ON!




Best wishes,






Chillen
 
Chillen said:
What is your age, wgt and hgt? I dont remember and its not in your profile. Is your traininer also working with your diet? Was this determined by him/her?
Click to expand...
25 years old, 233lbs and 73 inches

That diet was pretty much determined by me. My trainer talks a little about it, but most of it comes from my own research.

Chillen said:
He/she is also aware of the cardio on the other days, I take it then?
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Yeah it's part of his plan. Since I have my own elliptical, I can do this on my own at home. I go to the gym just for the weight training with him.

Oh and I could NEVER totally eliminate beer from my diet. It's just too vital!!
 
Chillen said:
Prism its been a week since you posts........whats Up!
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Don't worry, I'm still doing the workout thing. I think I calculated my BMR wrong before though. My BMR should be 2256 right now for a 25 year old male, 6'1", 230lbs with moderate activity (exercising 3-5 times per week). That means my maintenance calorie intake is 3496. To me that seems a bit high, but who knows. So my question is how much of a deficit should I create? Obviously I'm interesting in losing fat and gaining muscle. Would a 500-calorie deficit be a good number?
 
I think a 500 Kcal deficit should be fine but be careful of what multiplyer you use for your activity level. I doubt anyone on here could tell you which one to use as we can't see the intensity of your workouts or your general activity level for the rest of the day but if you thing your PT knows his stuff then maybe ask him.

Above all, see what works, I'm the same height and weight as you but could cut on 3,500kcals but if you take a look at Phate he bulks on 2,000. Maybe give it a try on 3,000 and see where you're at after a couple of weeks, if you haven't lost anything then cut a few hundred calories more
 
I weighed myself today after a month of working and I dropped about a pound and a half. My PT said that I shouldn't worry about it because I'm burning fat and building muscle at the same time (as I'm doing cardio three days per week and strength training three days per week). He said that measuring my body fat percentage is a better gauge for fat loss than measuring weight.

Next time I see him I'll ask about which multiplier I should use for the calculation. In the meantime, I'll drop 500 calories per day.
 
PrISM said:
I weighed myself today after a month of working and I dropped about a pound and a half. My PT said that I shouldn't worry about it because I'm burning fat and building muscle at the same time (as I'm doing cardio three days per week and strength training three days per week). He said that measuring my body fat percentage is a better gauge for fat loss than measuring weight.

Next time I see him I'll ask about which multiplier I should use for the calculation. In the meantime, I'll drop 500 calories per day.
Click to expand...

get us some pics. We are not getting paid, and may have some valuable input.. Let's see you.

how much cardio? and another good indicator of your progress is inches, how you are developing. At 233 and a month of 6 days a week---- are you happy with how things are going?
 
I have a picture thread in the photo forum here. They were taken in May, but that's what I looked like before I began training in October.

As for my cardio, I do 30 minutes on an elliptical on Tuesdays, Thursdays and Saturdays. I use one of the built in 'Weight Loss' programs which intervals the resistance level. I also do two 8-10 minute treadmill sessions before and after my strength training.

I'm noticing that I seem to be getting stronger as I can slowly increase the amout of weight I can move during my strength training sessions. That I am pleased about. I suppose I was hoping to be below 230lbs after one month though.
 
I knew you had this pic thread, already----------> ;) (I also posted a silly rhyme if you didnt mind......He, he......


Keep up the great work........YOU WILL be at 230................I know it and you know it........see the goal.........achieve the goal......I will be on you......to help you achieve it........:)

ROCK ON!


BE ALL YOU CAN BE!


Chillen
 
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