Charles’ Nutirition Log |
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Mon Jul 27 : Low Carb Day Target: ~1600 cals
crossfit and trampoline today (these days are brutal..must be working )
Weight: 163
Waistline:
Goal:
Brkfst:
supplements + b12 no--forgot
3 -4 eggs w/ 2 yolks + a little zucchini/mushrooms + shrimp = ~300-350 cal (20-30 g protein?) (y), no carbs though...need to chop at night
pre-WO snack: whey protein + BCCA + L Cart. 100 cal (20 g protein) ~100 (y), w/BCCA
post-WO shake: ~200 cal (go to GNC and get...ran out) 30-40 g protein ~100 cal, only 16 g protein
Lunch bison stew with greens and pale veggies: 300-400 cal (30g protein) y
1 fruit/nut bar, spread out over 2 hours ...200 cal
Snack: greens with 5 egg whites, some shrimp , tomatoes (20-30g protein) 200 cal y3 egg whites + 5-6 shrimp
Pre-class snack: apple/banana (100 cal) no...did not need it
Dinner:
Greens; Broiled Chicken Breast w./Broccoli & Cali flower 300 cal y...veggies undercooked
Snack: (off diet) 1/2 apple with nuts (light headed, trying to stay up and work)
Goal Total: 350+100 +200+ 400+ 200+ 100+300 = ~1650
will go a bit higher because need energy for trampoline class...still,
need to keep the feel good stuff down today...no fruit/nut bars or sweet drinks..
apples and lots of green veggies are ok...should
Actual:
had 1 fruit/nut bar...smaller protein shake than expected, no carbs before WOD
running total: 500 pm
300/350+100+ 100 + 400 + 200 = 1100 - 1150
can have 1 more meal. 1 small snack
mostly protein
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Fir Jul 24: Med Carb Day: target : 160g protein 224g carbs 8g fat 1610 cal
weight: (forgot to measure before breakfast)
waistline:
Back to more careful planning:
Goal: Actual
7:00 am Breakfast: 3 eggs, with yolk, and shrimp (300-400 cal, solid protein) (y)
Snack: 1 nectar cliff bar (pre cross fit WO) 150- cal (29g carbs, 5 g fat)
+ some egg whites
post-WO snack: MetRx protein shake: 230cal (y)
apple / fruit 70 cal (no fruit here)
Lunch: Bison Stew with Veggies 300 cals (no, chicken curry + steamed fist w/veggies...400-500 cals)
Snack: Greens with egg whites 100-200 cal (100 cal)
Snack: fruit/nut bar (200 cal)
Dinner: Chicken Veggie Soup (200 cal?)
Total: ~2000
Last two days were a bust...will do low carb Sunday...
seems to be a higher carb day than usual...this week is bit off..I woke up so fricken early and went to crossfit at 9:00...will go train at gym then
Tonight...go back to more careful planning ... I just seem to wear out by Friday
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Thu Jul 21 : Med/Low Carb Day Target: 1500 cal, maybe 1750
Crossfit closed Fri at 1...will go Thur at noon
Will move low carb to Friday if we do MX strength today...
Goal:
Breakfast: Chicken w/Broccoli (30-40 g protein, 100-200 cal carbs) (300-400 cal )
Snack: 6 egg whites (200 cal); greens; seaweed snacks
BCAA; L-C supplements
pre-WO: protein shake 175 cal (low carb?....no: just whey protein)
post-WO shake: 175 cal
Snack:
Greens; Bison Stew with Paleo Veggies (30 g protein, 300-400 cal)
1 apple
Dinner: was moved to next week
Salad with egg whites and shrimp 200 cal
Snack: Green salad with chicken 300-400 cals
total: I kind of lost count today...I estimate: 1600
not a low carb day really, but not terrible...need to make up this week
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Mon Jul 20 : High Carb Day Target: 19000-2000 cal
Weight: 164-5
Waistline: 34
Brkfst:
Watermelon
Chicken w/Broccoli (400-500 cal)
snack: 2 Paleo? Cliff Bar (seems paleo) ~400 cal
carb s for WO
pre-WO shake: 175 cal
post-WO shake: 175 cal
bison stew with greens and pale veggies: 300-400 cal
pre-wo 1 more paleo bar (200 cal)
unplanned drinks with team:
(skipped standard greens and eggwhites)
diet coke , some shrimp, a little bread , 1 meatball, a little prosciutto (say 400 cal?)
Dinner: green Salad with beets and grilled chicken 300-400 cal
*a small piece bread, some feta cheese (forgot not to order this)
Total: a bit over...probably 2200-2400 cals
a bit low on protein...need to go back to direct planning and checking meals off..this aint working
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Mon Jul 20 : Med Carb Day Target: 1750 cal
Weight: 163-4
Waistline: 34"
Goal: (fix below)
8am Breakfast/Meal 1: 1 yogurt, 5 eggs (1-2 yolks) 400 cal.
snack: apple, seaweed snack (100 cals)
noon Meal : 1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
2pm Meal 3
1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
3-4pm Bison Stew + Veggies + Greens (150-200 cal/30/35 g protein, 10-150 cal carbs) 300-350 cal
5:30/6pm 3 egg whites + shrimp + greens + cheery tomatoes + nuts 30-36 g protein 300-350 cals
BCAA, L-Cartinne
7-8: 1 vitamin water during workout ok (50 cal)
9:30pm Chicken w/broccoli 30/35 g protein 100 cal carbs (300 cal)
Greens
Actual:
8:00AM 3 egg whites, 1/2 banana, a few nuts
10:00 Snack: chicken w/broccoli
noon: Lunch: ~400 cal
Bison stew with veggies
a little curry chicken with cauliflower (a bit oily)
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Mon Jul 20 : Low Carb Day Target: 1500 cal
Goal:
8am Breakfast/Meal 1: 1 yogurt, 5 eggs (1-2 yolks) 400 cal.
snack: apple, seaweed snack (100 cals)
noon Meal : 1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
2pm Meal 3
1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
3-4pm Bison Stew + Veggies + Greens (150-200 cal/30/35 g protein, 10-150 cal carbs) 300-350 cal
5:30/6pm 3 egg whites + shrimp + greens + cheery tomatoes + nuts 30-36 g protein 300-350 cals
BCAA, L-Cartinne
7-8: 1 vitamin water during workout ok (50 cal)
9:30pm Chicken w/broccoli 30/35 g protein 100 cal carbs (300 cal)
Greens
Actual:
Breakfast: 1 yogurt, 3 egg whites, 1/2 apple < 250 cal
noon Snack: 1/2 protein shake: 175 cal
2:20pm Snack: 1/2 protein shake; 175 cal (hard to believe)
4:00 Bison Stew 300 -350 cal
6:00 Greens with Egg Whites + Shrimp 200 cal
7:00 apple: , 1 25 cal Vit Water 100 cal
9:30 Salad with Chicken, walnuts : 300-400 cal
Total: ~1500 - 1600 (good)
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Meal Plan: Week of July 19
8am Breakfast/Meal 1: 1 activia yogurt, 5 eggs (1-2 yolks) 400 cal.
med carb day: some cooked veggies. 100 cal
high carb day: stell cut oatmeal + fat free milk (250 cals)
(or paleo equivalent)
snack: apple, seaweed snack (100 cals)
noon Meal : 1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
2pm Meal 3 - Post WO days:
1/2 protein shake + vitamin water (before WO) (100 cal 20 g protein, 75 cal/19 g carb ) 175 cal
med/high carb days (2-3 fruit, spaced out over 2 hours)
noon Non-WO days: light lunch with coworkers or tuna w veggies...be very careful
3-4pm Bison Stew + Veggies + Greens (150-200 cal/30/35 g protein, 10-150 cal carbs) 300-350 cal
5:30/6pm 3 egg whites + shrimp + greens + cheery tomatoes + nuts 30-36 g protein 300-350 cals (with nuts)
low carb day : nuts, BCAA, L-Cartinne
high carb days: 1-2 fruit
7-8: 1 vitamin water during workout ok (50 cal)
9:30pm Stew w/Veggies + WIld Boar/Gras Fed Beef or
or Chicken w/broccoli 30/35 g protein 100 cal carbs (300 cal)
or fish...
Greens
Total Cals:
low carb days: 300/400+ 100 + 175 + 175 + 350 + 350 + 50 + 300 ~= 1550 cals ( I am sure I will pick up 100 cals elsewhere )
protein: 30+30+30+20+20+40 = 170 ( I am sure I am below )
med carb days: add 3 fruit: 200 cals, fruit extra
high carb days: add 4 fruit: 200 cals fruit + 250 cals, oatmeal + milk
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Tue Jul 14: Med Carb Day: target : 160g protein 224g carbs 8g fat 1610 cal
basically ~100 cal more carbs than yesterday
weight: 164-5
waistline: ?
Goal:
Breakfast: 1 yogurt (1/2 banana, 1 piece chicken...late night snack chicken)
Snack: Shrimp/Egg White Salad (y) 1/2...finish from yesterday. Will need 20g more protien + 50 cal carb before class
small bit of apple after workout
Lunch: Bison Stew with Veggies (y 1/2 + shashimi & seaweek salad)
Snack: Greens with 8 egg whites 1 apple (can eliminate 2 egg whites, 1/2 apple)
Dinner: Salad with Grilled Chicken
Snack: Broiled Chicken , med piece (replace with 1/2 shrimp salad)
Change of plans..need to go out tonight...had a
3 egg whites, some fruit (peach, apple) and nuts, a small cookie
300-400 cal, low protein
Need to go back to monitoring actual calories along with goal plan,
and plan in some flexibility ... will work on tonight
Overall week has gone well
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Thur Jul 16 Low Carb Day: target : 149g protein 198g carbs 8g fat 1500 cal
WT: 164-5 lbs
Waistline: 34"
Goal:
Breakfast: Shrimp/Egg White Salad (1/2 y, morning snack)
Lunch: Bison Stew with Veggies (y)
Snack: Greens with 5 egg whites (y, no greens)
Dinner: Salad with Grilled Chicken (y, lunch)
Snack: Broiled Chicken (y, breakfast)
Made up for missing breakfast...salad with grilled chicken, a few apple slices, 1 small piece bread
Mixed up order today...working partly from home
Comments: adjustments to synchronize carbs, cals, and workouts
Will move low carb days to Thur and Sun, and add aerobic training at 24 hr fitness
(very hard to bounce when a bit light headed)
Add MX Stength training to Wed/Sat, high carb days
Mon: 1/2 way since I do cross fit and bounce
Tue, Fri: Med carb
Russian Carb Cycling Book came in today!
Notes so far:
- cycle between catabolic and anabolic days
---need to coordinated workouts and diet
- same base calories for low carb day: 8*weight
- may need some nutritional supplements
- I have had childhood thyroid disorder; gives advice for this)
---add kelp/seaweed to diet (Yoshi also says this) + L-Tyrosine and Co-Q
- eat high glycemic carbs / refined carbs after workouts ... in 30 min intervals
- BCAA supplement, or , at least high quality whey protein
- green tea
- DMAE+B-12
- NADH
- 7-Keto
- L-Carnitine Liquid
- Alpha Lipoic Acid
- Extreme Enery Shot (Arizona beverage Co.)
- Omega oils
- Lecithin
- Knox Nutrjoint Gelatin
- Sea Cumcumber + ...
- no artificial fructose or maltodextrin
- fat is acquired within 5 min of eating sugars when blood glucose levels are high...
--not at night
- can deplete liver glycogen with 1 day of low carb=> 12 hours no sugars
Consistent with the Romanian; stresses anabolic days for average people
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Wed Jul 15: High Carb Day: target : High : 181g protein 264g carbs 9.5g fat 1925 cal
again, ~100 cal more carbs than yesterday, plus 4-5 egg whites
although I already went 100 cal above yesterday, so I may increase cals to 2000-2100
always make sure to work out 2X on high cal days
weight: 165-6
waistline: 34-35
Goal:
Breakfast: 1 yogurt 3 eggs (1 yolk) 1/2 banana (~150 cal) (y), skipped yogurt, 1 xtra yolk (40 cal fat...don't eat any walnuts or other fat today)
Snack: Shrimp/Egg White Salad (y)tastes like styrofoam...don't use food processor next time
Lunch: Bison Stew with Veggies (y), + a few grapes (less broth)
Snack: Greens with 10 egg whites ; 1 fruit (y) spinach, grapes
try to space eggs out over time...10 is a lot for me
1 banana before class (70-100 cal) (y) 1/2, plus part of a peach
Dinner: Salad with Grilled Salmon, maybe some fruit (y)..salad had a little cheese, beets
Snack: Broiled Chicken , large piece (y)
total: met all goals (except forgot to ask for no cheese in salad)
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Tue Jul 14: Med Carb Day: target : 160g protein 224g carbs 8g fat 1610 cal
basically ~100 cal more carbs than yesterday
weight: 165
waistline: 34
Goal:
Breakfast: 1 yogurt (y)
Snack: Shrimp/Egg White Salad (y)
Lunch: Bison Stew with Veggies (y)
Snack: Greens with 8 egg whites 1 apple (y, grapes instead of apple)
*had 1/2 paleo cliff bar (~75 cal) in trampoline class...felt a bit dizzy...not good when flipping 
Dinner: Salad with Grilled Chicken (y)
Snack: Broiled Chicken , med piece
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Mon Jul 13: Low Carb Day: target : 149g protein 198g carbs 8g fat 1500 cal
WT: 167 lbs
Waistline: ? 36" ?
Goal:
Breakfst: Shrimp/Egg White Salad (y)
Lunch: Bison Stew with Veggies (y)
Snack: Greens with 5 egg whites (y)
Dinner: Salad with Grilled Chicken (y) w/walnuts, cherry tomatoes
Snack: Broiled Chicken (y) small piece
very close to pure paleo now...discovered I could use food processor to mix egg salad => don't need mayo. Also broiled bison instead of browning for stew. Need to start finding very high quality meats...
*need to cut up late night snack into specific portions..need to buy scale today
BTW, there's the reference to the book I am using while I wait for the new one to come in:
Tudor Bompa, Serious Strength Training
http://books.google.com/books?id=3HNkMkJ9XOwC&dq=tudor+bomba+serious+strength+training&printsec=frontcover&source=bn&hl=en&ei=Z65bSq7sOIOisgPdw6GjCg&sa=X&oi=book_result&ct=result&resnum=4
See chapter 14, Muscle Definition phase, and the discussion on how to adjust carb and calorie intake
Obviously I am not a competitive body builder , so I am trying to adapt this to my level by following this and the basic Paleo Diet (which is essentially what they suggest as well, but based on the glycemic index ).
I suspect others suggest no-carb days because irt is so fricken hard to adjust these calories exactly and so easy to slip up and consume too much
Bomba instead insists on no extra fats at all.
Also, I am moving away from whole foods and now trying to find higher quality meats. I am open to suggestion here. Hard to find bison. My brother has agreed to ship me some of his deer meat (real game meat) from West Virgina. Would be good to get Amish chicken also
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Basic Review of Carb Cycling.
(Russian Book has still not come in some I am going off the old Romanian one I have)
MD (muscle definition) phase (negative caloric balance): Cal/day
Med Day : #g protein = #lbs
target for 165 lbs
Low : 149g protein 198g carbs 8g fat 1500 cal
Med : 165g protein 231g carbs 8.5g fat 1715 cal
High : 181g protein 264g carbs 9.5g fat 1925 cal
Basic Protein Sources
To consume 165-170g protein, 5 meals ~= 30-34 g/meal
Can adjust protein by eating more/less egg whites
Meal Plan Goal for Week
Pre-Breakfast Snack :
Med/High Carb days (rotate)
1 Activia Yogurt or 1/2 banana or plum or apple (~60 cal carbs)
Breakfast: Shrimp Salad (100 cal carbs)
post-workout Lunch: Bison/Beef Stew with Veggies (100 cal carbs)
Snack: Greens + Egg Whites...adjusted for calories
High Carb day: Apple before trampoline (~60 cal carbs)
Low carb day: maybe a few nuts & 1/2 10X vitamin water (careful)
(just in case I get light headed, bring apple & nuts to trampoline class)
Dinner: Mixed Green Salad with Grilled Chicken or Salmon (high carb day)
No bread
Late Night Snack: Broiled Chicken Breast
All meals are already prepared.;..I just need to stick to this for 1-2 weeks.
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Thu Jul 8: Med Carb Day: target 1850 Cal
Russian book on Carb Cycling shipped today...
Breakfst: 300 cal 10-15 g protein
3 egg whites (~10-14 g protein, 40-60 cal )
1 small glass OJ (100 cal)
1 yogurt (70 cal)
cashwers (100 cal)
(need some morecalories from protein, 10-20 more grams)
1/2 egg white / shrimp salad (20 g protein, ~200 cal)
Total: 500 cal, 30-35 g protein (a little too much fat)
12:00 Lunch (w/team) ?
Julies Kitchen : good variety , lots of lean protein, might be greasier than I want
salad with kale, seaweed, spinach, mixed greens, peppers, broccoli, chicken saled
some steamed fish, turkey, chicken
*no bread, sushi, or starchy veggies...so just bad fats I am sure...which are still bad
need to ask them how food is prepared...is Kale, Spinach prep'd w/oil?
could eat very helthy if careful...just turkey and veggies...may stick to that
3:00 Snack 250 cal
1/2 shrimp/egg salad, with 2 extra egg whites
6:00 Dinner 400 cal
beef stew with veggies
10:00 Late Night 400 cal
cashews 100 cal
chicken veggie soup 300 cal?
Total: ~1800 I think, maybe a little more
Russian Carb Cycling Book was shipped today...looking forward to
further optimizing where I am. Good habits are forming...need to
lock down the details and get a little better organized
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Sr. Member
Total Posts: 451
Joined 2009-06-17
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Thu Jul 8: Low Carb Day: target 1600 Cal
will measure carbs carefully today to do this right
Breakfst: 300-400 cal 20-30 g protein
some eggs and sausge
*no carbs 12 hours before workout
Lunch: 400 cal 40g protein
Grass Fed Beef / Bison stew (extra beef) with paleo veggies
Snack: 100-200 cal 8 g protein
walnuts
egg white
Dinner: 400 cal 40g protein
Shrimp Salad: Egg Whites, Tuna, Shrimp meat w/chopped carrots and celery
Snack: 70 cal
Apple
Late Night: 400 cal or so..maybe more 30-40 g protein
Salad with Salmon, Beets, Walnuts, small piece bread (Creprevine)
Total: maybe bit high...1800 I think salad was a bit too much...or walnuts during day
Need to be more careful...I was concerned I did not have enough protein today
Russian book has not come in yet!? Will review old Romanian book when I get home
Need to make sure I burn fat, not chew up my own muscle
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