Its been a few days since I updated this, I have been mega busy with packing, moving, and working so I haven't had time to update. Either way, my diet has been spot on and the results show it. I had a great arm lifting day yesterday and showed a drop in 2 pounds on the scales this morning (drop from last weeks 182). I think I can make my goal of 175 by thanksgiving.
I have been following a lower carb diet, all carbs being eaten before 2:00pm or around there. I have kept my protein high and watched fat. I haven't been counting calories but I would think its somewhere around 1800-2000/day
FOOD FOR TODAY
7:00 am - 2 eggs/1 piece whole grain toast, with turkey sausage
9:30 am - Ham and Cheese melt on 1 piece whole grain toast
12:00 pm - 1 medium sized Sirloin Steak
2:30 pm - Lo-Carb Protein bar
4:30 pm - 2 scoops N.O. Explode
Monday, November 5, 2007
Friday, November 2, 2007
Carb's... And Carb Cycling For Fat Loss
Carb's... And Carb Cycling For Fat Loss
by Tim Wescott
When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs. Carbohydrates are used as energy by the body, they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue. Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel. Are Carbs The Evil Enemy ?? Carbs are not the evil villian the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources. Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label. A few years back it was all about bashing fats....remember?? What will it be next year....protein? We'll just have to wait and see I guess, but they'll think of something. Junk Carbs !! Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on. Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet. If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients. When I devise a diet for a trainee ,the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving. Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process. As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter. Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change !! Cut down on eating the crap, and you'll be well on your way to better health, increased energy, and a leaner body. The Proper Attitude !! When talking to bodybuilder's and other's, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets. Terms like "re-feed","cheat meal,"and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all. Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!! I typically diet down for bodybuilding contests achieving approximately 3 - 5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that. There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will. Cycling Carbs !! What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount. Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article! What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results. I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool. NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs. Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start. After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure. Below is an example of my 5 day carb cycling method using 200 grams of carbs as the highest amount on a high day. Day-1)150 grams Day-2)100 grams Day-3) 50 grams Day-4)125 grams Day-5)200 grams Repeat cycle as written, throughout the course of the diet. Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days. You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle. I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not. Reaching A Plateau !! Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel. This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jumpstarted so to speak, thus enabling the fat burning process to resume. Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats". This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days. Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally. Complex Carbs!! These are the best sources of clean carbs to use when dieting in general, and when cycling carbs: Baked Potatoes Yams Sweet Potatoes Brown Rice Oatmeal Cream Of Wheat Grits
by Tim Wescott
When dieting for a bodybuilding contest, I use an arsenal of weapons to lose unsightly excess body fat. One of the dietary procedures I institute, is to cycle my carbs. Carbohydrates are used as energy by the body, they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue. Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel. Are Carbs The Evil Enemy ?? Carbs are not the evil villian the media makes them out to be. Improper carb timing can however, cause these carbs to be stored as fat. Carbs are not essential to the body, but they make dieting, and eating in general, a lot easier and more pleasurable... as long as the carbs are from the proper sources. Carbs get a bad rap in the news lately, due to people jumping on the proverbial bandwagon to make a buck off the latest trend in dieting.... low carbs! There are tons of low carb foods hitting the grocery stores daily, everything from bread, to potato chips, can now be found with a low carb label. A few years back it was all about bashing fats....remember?? What will it be next year....protein? We'll just have to wait and see I guess, but they'll think of something. Junk Carbs !! Carbohydrates eaten in excess, or eaten at the wrong times, can help to add adipose tissue to the body, but they are not a bad thing if incorporated into a diet properly. Eat the majority of your carbs early in the day and at the post-workout meal, tapering off on them as the day goes on. Never eat carbs late at night, opt for protein instead. Sugar laden junk foods are always bad, and they are comprised mostly of carbs, and fat. In turn, they should have no place in a serious bodybuilders diet. If people eliminated, or cut down on junk food alone, they would lose a lot of weight, and look and feel much better for it. Quitting junk food however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients. When I devise a diet for a trainee ,the first step I implement is to have them cut back on junk gradually, until it is totally eliminated from the diet, except for the rare occasional treat. Once it's gone from the diet, it's usually not thought about again, except for the occasional craving. Eating junk food is a conditioned thing that can, and should be eliminated. In this article I will outline a plan that still allows you to eat healthy amounts of good carbs, and still lose fat in the process. As I mentioned earlier, it's not carbs that are the villain, but rather the type of carbs eaten, and the specific times that they are ingested. If you are indulging in junk food on a daily basis, then you will most likely get fatter. Another problem is eating carbs too close to bedtime, when your activity and expenditure of energy is lessened. This is not a mystery, and all that's needed by the person looking to lose body fat is a lifestyle change !! Cut down on eating the crap, and you'll be well on your way to better health, increased energy, and a leaner body. The Proper Attitude !! When talking to bodybuilder's and other's, that want to lose fat, or increase muscular definition for competition purposes, I often find a trend in their thinking that they can still eat things in moderate portions that are usually considered taboo, while on most diets. Terms like "re-feed","cheat meal,"and "cheat day," almost always come up. These ideas can be used to your advantage, but in my opinion, you should wait until you are pretty close to achieving your desired body fat % goals before even thinking about them at all. Yes folks, I'm an "old school" type of guy who will tell you right off the bat, that you MUST make some sacrifices, and give up all negative eating habits to achieve these goals if you want to succeed in losing fat or winning a contest!! I typically diet down for bodybuilding contests achieving approximately 3 - 5% body fat. Did I accomplish this while cheating and eating the occasional junk treat? My answer is a resounding NO. I suffered a bit here and there, but once I flip the switch in my mind to eat "clean" I do just that. There can be no half measures. You must get into the proper mindset and stay completely focused on achieving your goals, if you screw around and cheat once, you will repeat this cheating again and again. I know this from early attempts at getting cut-up, and from experiences learned from training my clients. Remain steadfast on your mission to getting lean, and you most definitely will. Cycling Carbs !! What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount. Always use carbs from clean foods not junk foods of course. The most important thing about carb cycling, in my opinion, is too never go too high throughout the diet, except for the latter stages, and only if necessary. We'll discuss this aspect of the diet later in this article! What I recommend as a starting point, to determine just how many carbs you should eat on your highest day, is to eat 1 to 1.5 grams of carbs per pound of bodyweight. Start out using the latter number and adjust according to your results. I might add that it is vital to keep a nutrition journal when cycling carbs to be able to chart progress and make adjustments during the diet. This takes the guesswork out of dieting, and can also be looked back upon in the future to see how the body responded to certain tactics, and is an invaluable tool. NOTE: Do not count fibrous vegetables into your total carb count for the day. They are low in calories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs. Some tweaking will of course be necessary for most, as some of us are a bit more "carb sensitive" than others. Activity level, training intensity level, age, as well as sex, will determine how much you will need to adjust things, but as a rule I have found that 200 grams of carbs as your highest amount, is a good place to start. After a time you can decide whether you want to raise them a bit, or lower them, based on your results, and your body's feedback. It is a good practice to try this technique well in advance of your contest to sort of "learn" your body, and how it responds to this procedure. Below is an example of my 5 day carb cycling method using 200 grams of carbs as the highest amount on a high day. Day-1)150 grams Day-2)100 grams Day-3) 50 grams Day-4)125 grams Day-5)200 grams Repeat cycle as written, throughout the course of the diet. Essentially what I do is drop 50 grams of carbs over the course of the first 3 days, then increase by 75 grams, for the next two days. Some people prefer to raise fat intake on the lower carb days, or to increase fats on their off training days, to make up for the lost calories on the lower carb days. You can do this if you choose to, but I find it interferes with the fat burning process as fat is a calorie dense macronutrient that is needed by the body, but builds no muscle. I also believe that without the fat increase you will burn more fat as fuel on the low carb days, especially when training hard, dieting and doing cardiovascular workouts. Besides as far as calories go, protein and carbs are not calorie dense and you must be in a calorie deficit to lose body fat for a lengthy period of time such as a 16 week contest prep diet or just a fat loss diet for the fitness enthusiast, no matter if he or she competes or not. Reaching A Plateau !! Eventually, you will more than likely reach a fat burning plateau, and this is the time where we can implement a "tweak" in the cycle plan. The body is resistant to change and it will eventually adapt to any stressors put upon it so after a time you may stop burning fat as fuel. This is a good time to suddenly eat 3-4 good high carb days in a row ,or to simply eat a "cheat" meal or have a "cheat" day, just to trip up the metabolism, and get it jumpstarted so to speak, thus enabling the fat burning process to resume. Another way you can also accomplish this is to go to zero carbs for 3 days and 3 days only. This will accomplish the same thing as the 3-4 high carb days or the "cheats". This is the only time to take fibrous vegetables into consideration, as no carbs whatsoever should be ingested during the 3 zero carb days. Do not stay at zero carbs for any longer than 3 days, and never go below 50 carbs as your lowest amount, throughout the entire length of the diet other than the occasional zero carb 3 day period. Any lower, and the brain suffers, and thinking becomes cloudy, as the brain needs a certain amount of carbs to function optimally. Complex Carbs!! These are the best sources of clean carbs to use when dieting in general, and when cycling carbs: Baked Potatoes Yams Sweet Potatoes Brown Rice Oatmeal Cream Of Wheat Grits
Wednesday, October 31, 2007
10.31.07 - Weight 182 - Legs
Chest and Back day yesterday was horrible...again, seems to be a routine. I think the first problem is equipment, there's only so much I can do without a bench and with a EZ Curl bar. I can't wait till next month when I get a gym membership.
The diet is going well, I am consuming a good amount of calories but continuing to loose weight. I think the switch to low carb is causing me to loose a lot of water weight but whatever, I weighed in at 182.5 today.
FOOD AND SUPPS FOR TODAY
7:00 am - 2 Eggs, TrkySausage with Cheese
9:30 am - Tunamelt Sandwich with 1/2 of 1 piece of bread
12:00 pm - Sirloin Steak
2:30 pm - Ham and cheese melt on 1/2 of 1 piece of bread
The diet is going well, I am consuming a good amount of calories but continuing to loose weight. I think the switch to low carb is causing me to loose a lot of water weight but whatever, I weighed in at 182.5 today.
FOOD AND SUPPS FOR TODAY
7:00 am - 2 Eggs, TrkySausage with Cheese
9:30 am - Tunamelt Sandwich with 1/2 of 1 piece of bread
12:00 pm - Sirloin Steak
2:30 pm - Ham and cheese melt on 1/2 of 1 piece of bread
Tuesday, October 30, 2007
10.30.07 - Weight 183 - Chest/Back/Abs
Down another pound today. Probably due to my recent change in diet, I have removed most of the carbs I was eating, I haven't gone 0 carbs but definitely low carbs. I plan on keeping this active until I get down to my goal weight and then will re-adjust....probably start a bulking cycle.
Today is chest and back....blah, my lack of equipment makes this day a little tricky, and the last chest and back day I hurt my neck (which is still a tiny bit sore) so I'm not too thrilled about tonight. I think once I get into a gym again and have the right equipment it will be fine but for now it blows.
FOOD FOR TODAY
7:00 am - 2 Eggs with Smoked Turkey Sausage
7:00 am - 1 Scoop protein with milk
9:30 am - EAS Protein Bar
12:00 pm - Pork Steak with very small amt of potatoes
2:30 pm - 2 Scoops protein with water
4:45 pm - 2 Scoops N.O. Xplode
7:00 pm - Small homemade pizza on very thin crust.
7:00 pm - 1 scoop protein with milk
Today is chest and back....blah, my lack of equipment makes this day a little tricky, and the last chest and back day I hurt my neck (which is still a tiny bit sore) so I'm not too thrilled about tonight. I think once I get into a gym again and have the right equipment it will be fine but for now it blows.
FOOD FOR TODAY
7:00 am - 2 Eggs with Smoked Turkey Sausage
7:00 am - 1 Scoop protein with milk
9:30 am - EAS Protein Bar
12:00 pm - Pork Steak with very small amt of potatoes
2:30 pm - 2 Scoops protein with water
4:45 pm - 2 Scoops N.O. Xplode
7:00 pm - Small homemade pizza on very thin crust.
7:00 pm - 1 scoop protein with milk
Monday, October 29, 2007
10.29.07 - Weight 184 - Biceps/Triceps
I realized today that I didn't do abs with yesterdays workout so I will work them into tonight's. As I thought, I had lost weight over the hunting trip, I woke up and weighed in at 184 (my new low). Hopefully this keeps moving downward.
Today is bi's and tri's which are my favorite parts to work so I'm looking forward to that.
FOOD AND SUPPS FOR TODAY
7:00 am - 2 Eggs with Trky Sausage and cheese
9:30 am - EAS Carb smart protein bar
11:30 am - 1 BBQ Chkn Brst
2:30 pm - 1 BBQ Chkn Brst
5:00 pm - 2 Scoops N.O. Xplode
6:00 pm - Pork w/ small amt potatoes
9:30 pm - 45 min cardio
10:15 pm - EAS Carb Smart protein bar
Today is bi's and tri's which are my favorite parts to work so I'm looking forward to that.
FOOD AND SUPPS FOR TODAY
7:00 am - 2 Eggs with Trky Sausage and cheese
9:30 am - EAS Carb smart protein bar
11:30 am - 1 BBQ Chkn Brst
2:30 pm - 1 BBQ Chkn Brst
5:00 pm - 2 Scoops N.O. Xplode
6:00 pm - Pork w/ small amt potatoes
9:30 pm - 45 min cardio
10:15 pm - EAS Carb Smart protein bar
Sunday, October 28, 2007
10.28.07 - Weight 186 - Shoulders/Forearms/Abs
OK, I'm back. I've been in the woods hunting for 10 days and I'm ready to hit it hard again. It was very nice to have this break from cardio and lifting and especially diet. I controlled my self most of the time however I did have a cookie and a few drinks over the week. I ate moderate portions but was convinced that I would have gained weight over the trip, to my surprise I weighed the same as when I left and I think I might even drop a pound or two over the next 2 days. I always have gained mega water weight when I drink and I had 2 Jager/Monster Lo-Carb drinks on Friday night.
I have 2 competitions going on with family members about loosing weight and building muscle so I am going to take a new tactic over the next 2 months. If you read this and this does not sound like it would work, please let me know but I have seen similar diets and routines that follow similar patterns.
DIET
I am going to do low carb (not 0 carb but low carb) Sunday-Thursday. Friday I will have a carb load day where I eat carbs freely. I will try to keep them healthy carbs using whole grain products, etc.
ROUTINE
I am going to do cardio 5 times per week and will lift 5 days a week. 4 days will focus on the major muscle groups and then a 5th day will be a rotating lifting day for a certain muscle group for that week.
Sunday - Shoulders/Forearms/Abs
Monday - Biceps/Triceps
Tuesday - Back/Chest/Abs
Wednesday - Legs
Thursday - ROTATE DAY
Week 1 - Biceps/Triceps
Week 2 - Shoulders
Week 3 - Chest/Back
Week 4 - Legs
I may have to rotate the normal days around so I don't have 2 leg days in a row etc. but I'll make it work.
FOOD AND SUPPS FOR TODAY
8:00 am - 30 min cardio
8:30 am - 1 Scoop Protein w/ milk
8:30 am - 2 eggs with a small amount of cheese (less than 1 oz.)
8:30 am - Vit-E, Fsh Oil, Rpd Fuel, L-Carnitine, Grn-T, B-Complex, T-Bomb II
UPDATE: I did not log the rest of the day but I ate some sirloin steak for lunch, chicken and a very small amount of potatoes for dinner, I also had 2 scoops of protein with milk after my workout and a protein bar in the middle of the night. I woke up hungry so I got up and got a drink and a protein bar.
I have 2 competitions going on with family members about loosing weight and building muscle so I am going to take a new tactic over the next 2 months. If you read this and this does not sound like it would work, please let me know but I have seen similar diets and routines that follow similar patterns.
DIET
I am going to do low carb (not 0 carb but low carb) Sunday-Thursday. Friday I will have a carb load day where I eat carbs freely. I will try to keep them healthy carbs using whole grain products, etc.
ROUTINE
I am going to do cardio 5 times per week and will lift 5 days a week. 4 days will focus on the major muscle groups and then a 5th day will be a rotating lifting day for a certain muscle group for that week.
Sunday - Shoulders/Forearms/Abs
Monday - Biceps/Triceps
Tuesday - Back/Chest/Abs
Wednesday - Legs
Thursday - ROTATE DAY
Week 1 - Biceps/Triceps
Week 2 - Shoulders
Week 3 - Chest/Back
Week 4 - Legs
I may have to rotate the normal days around so I don't have 2 leg days in a row etc. but I'll make it work.
FOOD AND SUPPS FOR TODAY
8:00 am - 30 min cardio
8:30 am - 1 Scoop Protein w/ milk
8:30 am - 2 eggs with a small amount of cheese (less than 1 oz.)
8:30 am - Vit-E, Fsh Oil, Rpd Fuel, L-Carnitine, Grn-T, B-Complex, T-Bomb II
UPDATE: I did not log the rest of the day but I ate some sirloin steak for lunch, chicken and a very small amount of potatoes for dinner, I also had 2 scoops of protein with milk after my workout and a protein bar in the middle of the night. I woke up hungry so I got up and got a drink and a protein bar.
Thursday, October 18, 2007
10.18.07 - Bi's/Tri's/Shoulders
Well my neck feels a little better maybe, its still very sore but at least the little bit of movement that I gained is a good sign that I will recover fast from this, I essentially have 10 days to heal since I'll be up in Oregon hunting starting tomorrow.
I did not do any lifting or cardio last night, I actually went to bed around 9:30pm and got some rest, I will probably do the same again tonight....I'll be traveling all day tomorrow.
I didn't log it but I had another protein bar at around 5:00pm, I then had carnita's (I know, I know) with rice and beans at around 7:00.
I lifted tonight, my neck was feeling a little better and thought I would try some light lifting. It actually turned out really well. I did EZ Curls, Wide Grip Barbell Curls, Hammer Curls, EZ Tri Extensions, Tricep overhead Barbell press, Bent over Tricep Rope Press, upright rows (delts), Dumbbell Press (delts). I followed this session with 2 scoops protein.
I leave for Elk hunting in Oregon tomorrow, I will not be updating this log for about 10 days. I'm taking protein bars with me and will try desperately to stay on a clean diet. However there is only one thing to eat each meal and that's whatever the cook makes so I might have to watch my portions on items that I know are going to be bad for me. I will do my best. Either way, lifting and cardio are out of the question since I'll be in the woods in freezing temperatures.
See ya later.
FOOD AND SUPPS FOR TODAY
MEAL #1 - 8:00am- 470, 18gF, 48gC, 33gP
2 Eggs
1 Piece Whole Wheat Toast
1 EAS Protein Bar
MEAL #2 - 10:30am - 230, 8gF, 27gC, 17gP
EAS Protein Bar
MEAL #3 - 12:15pm
1/2 Personal Cheese Pizza from Red Brick
MEAL # 4 - 3:00pm
1/2 Personal Cheese Pizza from Red Brick
.....
I did not do any lifting or cardio last night, I actually went to bed around 9:30pm and got some rest, I will probably do the same again tonight....I'll be traveling all day tomorrow.
I didn't log it but I had another protein bar at around 5:00pm, I then had carnita's (I know, I know) with rice and beans at around 7:00.
I lifted tonight, my neck was feeling a little better and thought I would try some light lifting. It actually turned out really well. I did EZ Curls, Wide Grip Barbell Curls, Hammer Curls, EZ Tri Extensions, Tricep overhead Barbell press, Bent over Tricep Rope Press, upright rows (delts), Dumbbell Press (delts). I followed this session with 2 scoops protein.
I leave for Elk hunting in Oregon tomorrow, I will not be updating this log for about 10 days. I'm taking protein bars with me and will try desperately to stay on a clean diet. However there is only one thing to eat each meal and that's whatever the cook makes so I might have to watch my portions on items that I know are going to be bad for me. I will do my best. Either way, lifting and cardio are out of the question since I'll be in the woods in freezing temperatures.
See ya later.
FOOD AND SUPPS FOR TODAY
MEAL #1 - 8:00am- 470, 18gF, 48gC, 33gP
2 Eggs
1 Piece Whole Wheat Toast
1 EAS Protein Bar
MEAL #2 - 10:30am - 230, 8gF, 27gC, 17gP
EAS Protein Bar
MEAL #3 - 12:15pm
1/2 Personal Cheese Pizza from Red Brick
MEAL # 4 - 3:00pm
1/2 Personal Cheese Pizza from Red Brick
.....
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