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  #41  
Old 02-03-2004, 05:01 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Friday, January 30, 2004

Work Out

Triceps and a little abs

Warm up

French Presses – 3 sets of 15 reps with 50 lb DB

Exercise 1 – French Presses

Set 1 – 15 reps x 75 lbs
Set 2 – 15 reps x 95 lbs
Set 3 – 12 reps x 95 lbs (to failure)
Set 4 – 9 reps x 95 lbs (to failure)
Set 5 – 10 reps x 95 lbs (to failure, with a spot on the last rep)

Exercise 2 – Tricep Extensions

Set 1 – 15 reps x 60 lbs
Set 2 – 8 reps x 80 lbs
Set 3 – 7 reps x 90 lbs (to failure, with a spot on the last 2 reps)
Set 4 – 5 reps x 100 lbs, then drop to 4 reps x 80 lbs, then drop to 3 reps x 60 lbs (all to failure)

Exercise 3 – Incline Cable Extensions with Rope

Set 1 – 12 reps with 60 lbs (to failure)
Set 2 – 8 reps with 70 lbs (to failure)
Set 3 – 9 reps with 70 lbs (to failure, with a spot on the last 2 reps)
Set 4 – 8 reps with 70 lbs (to failure, with a spot on the last 2 reps)

Exercise 4 – Dips

Set 1 – 6 reps
Set 2 – 6 reps (to failure)
Set 3 – 5 reps (to failure)
Set 4 – 4 reps (to failure)

Exercise 5 – One Arm Kickbacks

Set 1 – R/L 12/12 with 15 lb DB
Set 2 – R/L 10/12 with 20 lb DB
Set 3 – R/L 8/10 with 22.5 DB (to failure)
Set 4 – R/L 6/8 with 22.5 lb DB (to failure)
Exercise 6 – Crunches

Set 1 – 40 reps
Set 2 – 40 reps
Set 3 – 40 reps
Set 4 – 40 reps


Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)

Meal 1

Oatmeal Quaker Quick 1/2 cup 171.0 6.3 30.0 3.0
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 237.8 8.5 33.4 8.0

Meal 2
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Chicken Breast Boneless Skinless 165 g 265.7 51.5 0.0 5.8
Cheese Marble Black Diamond 75 g 300.0 18.5 1.0 24.8
Total 613.7 71.2 3.0 34.6

Meal 3
Ham Schneider's Old Fashion 112 g 119.8 19.0 2.2 3.8
Total 119.8 19.0 2.2 3.8

Meal 4
Subway Turkey/Bacon Wrap 1 wrap 423.0 30.0 22.0 24.0
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Total 435.0 30.3 22.5 25.0

Meal 5
Apple 196 g 100.9 0.4 26.5 0.6
Chicken Breast Boneless Skinless 366 g 589.3 114.2 0.0 12.8
Pepperoni 55 g 271.2 11.6 0.0 25.2
Green Beans Frozen Green Giant 1 cup 37.3 1.7 6.8 0.4
Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Total 1113.7 131.8 57.3 39.6

Meal 6
Apple 181 g 93.2 0.4 24.4 0.5
Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Total 198.2 1.6 51.1 1.1

Daily Total 2718.2, 262.4, 169.6, 112.1
% of Caloric Intake (P38.3, C24.8, F36.9)
Body Weight (lbs) 221
Hours of Sleep 7.5

This week was my week with the children. If I don’t hear Papa (the French equivalent to Dad) a hundred times a day I don’t hear it once. Their mother and I make the switch on Fridays. When the kids are with me it’s extremely noisy. When they aren’t it’s really quite, depressing quiet.
  #42  
Old 02-03-2004, 05:15 PM
Jacques D Jacques D is offline
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Join Date: Jul 2001
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Default Re: Under construction - Jacques\' Training Journal

Saturday, January 31, 2004

No work out today. I like to spend some time alone with just one of my children whenever possible. This makes them feel extra special and Dad really likes it too. Since they are with their mother this weekend and my oldest daughter had been asking me to take her to see LOTR Part 3, I thought this would be a perfect time. I had planned on getting my work out in before picking her up but it just didn’t happen. We had a great time at the show and went out for diner afterwards. Later that evening I met some friends at a local Blues/Night club. A lot of fun was had by all.

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)

Meal 1

Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Total 105.0 1.2 26.7 0.6

Meal 2
Egg X-Large 2 egg 170.0 14.0 0.0 12.0
Bacon 3 strip 90.0 6.0 0.0 7.5
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Bread Wonder 100% Whole Wheat Texas 2 slices 215.0 8.0 43.0 2.7
Total 499.0 28.6 44.0 24.2

Meal 3
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Beef T-Bone 15 oz 1267.5 106.1 0.0 90.0
Potato Baked w/out skin 8 oz 210.0 4.4 48.8 0.2
Butter Salted 1/2 tbsp 50.0 0.1 0.0 5.7
Apple 196 g 100.9 0.4 26.5 0.6
Total 1676.4 112.2 77.3 100.5

Meal 4
Chicken Breast Boneless Skinless 183 g 294.6 57.1 0.0 6.4
Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Liquor 80 Proof 5 oz 325.0 0.0 0.0 0.0
Total 839.6 62.2 50.7 7.6

Daily Total 3120.1, 204.2, 198.7, 132.9
% of Caloric Intake (P 26.5, C31.1, F42.4)
Body Weight (lbs) 221
Hours of Sleep 9.0
  #43  
Old 02-03-2004, 05:34 PM
Jacques D Jacques D is offline
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Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

Sunday February 1, 2004

What a great day. My ex-wife called to let me know she was going sliding with the children. I picked up some coffee and joined them. Slid for a while then went and did my work out. After my work out I stopped at Chapter’s. Grabbed a coffee from Starbuck’s and browsed the book. I picked up Arnold’s Encyclopaedia of Body Building.

Work out

Shoulders and a little abs.

Warm-up

Incline Dumb Bell Shrugs – 3 sets of 15 reps with 50 lb DB

Exercise 1 – Incline Dumb Bell Shrugs

Set 1 – 15 reps x 75 lb DB
Set 2 – 20 reps x 95 lb DB
Set 3 – 20 reps x 95 lb DB
Set 4 – 25 reps x 95 lb DB (to failure)
Set 5 – 25 reps x 95 lb DB (to failure)

Exercise 2 – Standing Lateral Raises with Dumb Bells

Set 1 – 15 reps x 15 lb DB
Set 2 – 15 reps x 20 lb DB
Set 3 – 12 reps x 25 lb DB (to failure)
Set 4 – 8 reps x 30 lb DB (to failure)

Exercise 3 – Seated Front Raises with Dumb Bells

Set 1 – 15 reps x 15 lb DB
Set 2 – 15 reps x 20 lb DB
Set 3 – 10 reps x 25 lb DB (to failure)
Set 4 – 8 reps x 25 lb DB (to failure)

Exercise 4 – Arnold Presses

Set 1 – 12 reps x 25 lb DB
Set 2 – 12 reps x 30 lb DB
Set 3 – 10 reps x 40 lb DB (to failure)
Set 4 – 6 reps x 50 lb DB (to failure)

Exercise 5 – Crunches

Set 1 – 45 reps
Set 2 – 45 reps
Set 3 – 45 reps
Set 4 – 45 reps

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)

Meal 1

Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Pepperoni 113 g 557.1 23.8 0.0 51.8
Total 662.1 25.0 26.7 52.4

Meal 2
Egg X-Large 2 egg 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 30 g 32.1 5.1 0.6 1.0
Onion Medium Size 1/16 cup 3.0 0.1 0.8 0.0
Cream 10% 40 mL 48.0 1.2 2.0 4.0
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Total 373.1 26.4 29.4 19.0

Meal 3
Banana 8 3/4" 1 banana 105.0 1.2 26.7 0.6
Pepperoni 57 g 281.0 12.0 0.0 26.1
Chicken Breast Boneless Skinless 198 g 318.8 61.8 0.0 6.9
Green Beans Frozen Green Giant 2 1/4 cups 84.0 3.9 15.3 0.9
Apple 196 g 100.9 0.4 26.5 0.6
Total 889.7 79.3 68.5 35.1

Meal 4
Apple 196 g 100.9 0.4 26.5 0.6
Orange ****tail Sunkist 200 mL 95.0 0.4 24.0 0.0
Total 195.9 0.8 50.5 0.6

Daily Total 2120.9, 131.5, 175.0, 107.1
% of Caloric Intake (P 24.0, C32.0, F44.0)
Body Weight (lbs) 222
Hours of Sleep 7.5
  #44  
Old 02-04-2004, 12:18 PM
Jacques D Jacques D is offline
Jacques D should change his/her status!
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Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

Monday, February 2, 2004

I had an appointment this morning at our local Science Centre to have my body fat measured. The method used was the hydrostatic weigh method, which involves measuring the weight of my body completely submerged under water. The method relies on a buoyancy/water displacement principle. My body fat percentage, by this method, was found to be 21.95%.

Work out

Biceps

Exercise 1 – Preacher Curls Wide Grip

Set 1 – 12 reps x 85 lbs
Set 2 – 8 reps x 95 lbs
Set 3 – 6 reps x 105 lbs
Set 4 – 4 reps x 115 lbs (to failure, with a spot on the last 2 reps)
Set 5 – 4 reps x 105 lbs (to failure, with a spot on the last 2 reps)

Exercise 2 – Bench High Cable Curls (Lying)

Set 1 – 12 reps x 60 lbs (to failure)
Set 2 – 5 reps x 70 lbs (to failure)
Set 3 – 5 reps x 80 lbs (to failure)
Set 4 – 4 reps x 70 lbs (to failure)

Exercise 3 – Preacher Curls Narrow Grip

Set 1 – 6 reps x 75 lbs
Set 2 – 5 reps x 75 lbs (while I was struggling with my 5th rep some asked me a question, through my concentration off. I hate when that happens)
Set 3 – 7 reps x 75 lbs (to failure, with a spot on the last rep)
Set 4 – 6 reps x 75 lbs (to failure, with a spot on the last rep)

Exercise 4 – Concentration Curls

Set 1 – L/R 12/12 reps x 15 lbs
Set 2 – R/L 9/12 reps x 17.5 lbs (to failure)
Set 3 – L/R 9/7 reps x 20 lbs (to failure)
Set 4 – R/L 6/8 reps x 22.5 lbs (to failure)

Exercise 5 – Wrist Curls with E-Z Curl Bar

Set 1 – 20 reps x 55 lbs
Set 2 – 18 reps x 75 lbs (to failure)
Set 3 – 8 reps x 95 lbs (to failure)
Set 4 – 8 reps x 95 lbs (to failure)

Exercise 6 – Crunches

I made it through one set of 45 reps, when I tried to start my second set my abs cramped up and I wasn’t able to continue. Humm, I wonder if my body is trying to tell me something?

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)

Meal 1

Oatmeal Quaker Quick 1/2 cup 171.0 6.3 30.0 3.0
Cream 10% 20 mL 24.0 0.6 1.0 2.0
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 213.8 7.9 32.4 6.0

Meal 2
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Egg X-Large 2 egg 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 30 g 32.1 5.1 0.6 1.0
Onion Medium Size 1/16 cup 3.0 0.1 0.8 0.0
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Total 337.1 25.5 27.9 16.0

Meal 3
Chicken Breast Boneless Skinless 183 g 294.6 57.1 0.0 6.4
Tortillas Shells Whole Wheat Dempster's 6" 2 shell 190.0 5.4 30.0 4.0
Pepper Sweet Green or Red 3 3/4" x 3" 1 pepper 20.0 0.7 4.8 0.1
Taco/Beef Mix 100 g 258.9 19.2 24.6 17.4
Total 763.5 82.4 59.4 27.9

Meal 4
Ham Schneider's Old Fashion 112 g 119.8 19.0 2.2 3.8
Apple 181 g 93.2 0.4 24.4 0.5
Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Total 328.1 23.3 50.7 5.0

Meal 5
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 71 g 76.0 12.1 1.4 2.4
Onion Medium Size 1/8 cup 6.0 6.0 6.0 6.0
Coleslaw Creamy Ziggy's 1/2 cup 133.0 1.4 14.0 8.2
Apple 196 g 100.9 0.4 26.5 0.6
Bread Sourdough Rye 3 slices 330.0 12.0 69.0 3.0
Total 815.9 45.9 116.9 32.2

Daily Total 2458.4, 185.0, 287.3, 87.1
% of Caloric Intake (P 27.7, C43.0, F29.3)
Body Weight (lbs) 222
Hours of Sleep 7.0
  #45  
Old 02-04-2004, 12:42 PM
Debbie9999 Debbie9999 is offline
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Join Date: Jun 2003
Posts: 1,126
Default Re: Under construction - Jacques\' Training Journal

I have a quick question about your split: You did Arms on Friday and then Shoulders on Sunday and then Arms again on Monday. Was it a mix-up or are you in the process of changing the days around?

Also, good work in keeping up with the journal. That alone is a commitment that you should be proud of.
  #46  
Old 02-04-2004, 05:11 PM
Jacques D Jacques D is offline
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Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

[ QUOTE ]
I have a quick question about your split: You did Arms on Friday and then Shoulders on Sunday and then Arms again on Monday. Was it a mix-up or are you in the process of changing the days around?

Also, good work in keeping up with the journal. That alone is a commitment that you should be proud of.

[/ QUOTE ]

The split I normally shoot for is this.

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Triceps
Friday - Biceps
Saturday - off (have children)
Sunday - off (have children)
Monday - Shoulders
Tuesday - Legs
Wednesday - Chest
Thursday - Back
Friday - Triceps
Saturday - Biceps (no children)
Sunday - Shoulders (no children)

Repeat cycle.

Looking back, it seems I mixed up of few of the workouts around. Plus last Saturday I was unable to work out so Sunday I wanted to do Shoulders and Biceps to catch up, however, after my shoulder work out I just didn't feel energized enough to do so. That means, some time this week, if I want to get caught up, I need to combine two workouts in one. Looks like tonight might be the night. Will most likely do Chest and Triceps.

Keeping up the journal is proving to be more tedious than I thought. I don't have a computer at home so I'm unable to update the weekend stuff until Monday when I come into work.
  #47  
Old 02-04-2004, 05:28 PM
Jacques D Jacques D is offline
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Default Re: Under construction - Jacques\' Training Journal

Tuesday, February 3, 2004

Work Out

Exercise 1 – Leg Presses

Set 1 – 15 x 360 lbs
Set 2 – 15 x 630 lbs
Set 3 – 12 x 810 lbs (to failure)
Set 4 – 6 x 900 lbs (to failure)
Set 5 – 3 x 990 lbs (to failure, with a major spot on the last rep)


Exercise 2 – Squats

Set 1 – 15 x 135 lbs
Set 2 – 15 x 225 lbs
Set 3 – 8 x 315 lbs
Set 4 – 4 x 365 (to failure)

Exercise 3 – Leg Extensions

Set 1 – 12 x 140 lbs
Set 2 – 11 x 160 lbs (to failure)
Set 3 – 7 x 180 lbs (to failure)
Set 4 – 6 x 180 (to failure)

Exercise 4 – Seated Leg Curls

Set 1 – 15 x 100 lbs
Set 2 – 10 x 140 lbs (to failure)
Set 3 – 5 x 170 lbs (to failure)
Set 4 – 10 x 150 lbs (to failure, talked too much between set 3 and 4 and was able to rest longer)

Exercise 4 – Standing Calf Raises using Smith Machine

Set 1 – 20 x 225 lbs
Set 2 – 15 x 315 lbs
Set 3 – 8 x 405 lbs (to failure)
I did a triple drop set, all to failure, for the last set of these.
Set 4 – 8 x 405 lbs, 12 x 315 lbs, 15 x 225 lbs and 15 x 135 lbs

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)

Meal 1
Oatmeal Quaker Quick 3/4 cup 256.5 9.5 45.0 4.5
Yogurt Danone Silhouette 113 g 60.0 4.0 10.0 0.0
Ham Schneider's Old Fashion 71 g 76.0 12.1 1.4 2.4
Milk 3.5% 30 mL 18.8 1.0 1.4 1.0
Total 411.3 26.5 57.9 7.9

Meal 2
Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Tuna PC No Name Packed in Water 1 can 120.0 28.0 0.0 0.8
Total 235.0 31.9 24.0 1.4

Meal 3
Chicken Breast Boneless Skinless 183 g 294.6 57.1 0.0 6.4
Tortillas Shells Whole Wheat Dempster's 6" 2 shell 190.0 5.4 30.0 4.0
Total 484.6 62.5 30.0 10.4

Meal 4
Ham Schneider's Old Fashion 112 g 119.8 19.0 2.2 3.8
Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Total 234.8 22.9 26.2 4.4

Meal 5
Egg X-Large 2 eggs 170.0 14.0 0.0 12.0
Ham Schneider's Old Fashion 15 g 16.1 2.6 0.3 0.5
Onion Medium Size 1/16 cup 3.0 0.1 0.8 0.0
Bread Whole Wheat 2 slices 120.0 6.0 26.0 2.0
Protein Bar Protein2Go 1 bar 270.0 22.0 33.0 6.0
Total 579.1 44.7 60.1 20.5

Meal 6
Chicken Wings 1/2 lbs 343.5 31.7 0.0 23.0
Grapes Medium Size 10 grapes 15.0 0.2 4.1 0.1
Apple 196 g 100.9 0.4 26.5 0.6
Ham Schneider's Old Fashion 30 g 32.1 5.1 0.6 1.0
Kielbasa 2 oz 120.0 9.0 0.0 10.0
Total 611.5 46.3 31.2 34.7

Daily Total 2556.4, 234.9, 229.4, 79.3
% of Caloric Intake (P 36.5, C35.7, F27.8)
Body Weight (lbs) 222
Hours of Sleep 6.0
  #48  
Old 02-04-2004, 05:43 PM
DoubleHelix DoubleHelix is offline
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Join Date: Jan 2003
Location: Ontario
Posts: 1,717
Default Re: Under construction - Jacques\' Training Journal

looking good on the workouts man. And noticed that you cut out the cream today [img]/forum/images/graemlins/smile.gif[/img]. But if I were you id cut down on the bread a little and some of the fattier meats your eating. Oh and on meal 5 you counted 2 slices of whole wheat bread as 6 calories and 1.6 carbs. Good luck!!
  #49  
Old 02-05-2004, 10:04 AM
Jacques D Jacques D is offline
Jacques D should change his/her status!
Bantamweight
 
Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

[ QUOTE ]
looking good on the workouts man. And noticed that you cut out the cream today [img]/forum/images/graemlins/smile.gif[/img]. But if I were you id cut down on the bread a little and some of the fattier meats your eating. Oh and on meal 5 you counted 2 slices of whole wheat bread as 6 calories and 1.6 carbs. Good luck!!

[/ QUOTE ]

Thanks for pointing out the bread error. I have a calorie counter, similar to the one on this site, in an excel format. I just cut and paste every days meals from this file into another spreadsheet. I noticed that my original values for 2 slices of bread referenced the value for 1 slice of bread (i.e. 2*C4 and so on for the other values), however, when I cut and paste these values into the new spreadsheet cell C4 (and all other corresponding cells) no longer contained the values for 1 slice of bread. I wouldn't have noticed this had you not mentioned it. Thanks again. I've edited my original post to reflect the new numbers.

As for the cream, that's going to be a tough one. I drink a lot of coffee with cream. I'm going to have to do the same as what I did with the sugar and slowly wean myself off of it.
  #50  
Old 02-05-2004, 05:55 PM
Jacques D Jacques D is offline
Jacques D should change his/her status!
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Join Date: Jul 2001
Location: Sudbury, ON Canada
Posts: 244
Default Re: Under construction - Jacques\' Training Journal

Wednesday, February 4, 2004

Work Out

Warm up – Incline Dumb Bell Presses

3 set of 15 reps with 50 lb DB

Exercise 1 – Incline Dumb Bell Presses

Set 1 – 12 x 75 lb DB
Set 2 – 12 x 95 lb DB (to failure, with a spot on the last rep)
My right shoulder started to bother me at this point and it gave me a problem for the remainder of my work out. Should have started with some warm up rotator cuff exercises.
Set 3 – 10 x 95 lb DB (to failure, with a spot on the last two reps)
Set 4 – 8 x 95 lb DB (to failure, with a spot on the last two reps)

Exercise 2 – Flat Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 12 x 185 lbs
Set 3 – 4 x 225 lbs (to failure)
Set 4 – 4 x 255 lbs (to failure, with a spot on the last rep)

Exercise 3 – Decline Bench Press with Bar

Set 1 – 15 x 135 lbs
Set 2 – 10 x 185 lbs
Set 3 – 5 x 225 lbs (to failure, with a spot on the last rep, plus 1 negative rep)
Set 4 – 4 x 225 lbs (to failure, with a spot on the last rep, plus 1 negative rep)

Exercise 4 – Incline Flys

Set 1 – 15 x 30 lb DB
Set 2 – 10 x 40 lb DB
Set 3 – 10 x 40 lb DB
Set 4 – 10 x 40 lb DB (to failure)

Daily Diet

Description of food, Portion Size, Energy (Cal), Protein (g), Carbohydrates (g), Fat (g)


Meal 1

Oatmeal Quaker Quick 3/4 cup 256.5 9.5 45.0 4.5
Yogurt Danone Silhouette 113 g 60.0 4.0 10.0 0.0
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Ham Schneider's Old Fashion 30g 32.1 5.1 0.6 1.0
Total 360.6 18.9 56.1 6.5

Meal 2

Bread Dimpflmeier Sunflower Seed Rye 1 slice 115.0 3.9 24.0 0.6
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Tuna PC No Name Packed in Water 1 can 120.0 28.0 0.0 0.8
Total 247.0 32.2 24.5 2.4

Meal 3

Chicken Breast Boneless Skinless 220 g 354.2 68.6 0.0 7.7
Rice Wholegrain Brown Uncle Ben's 1/2 cup 110.0 2.5 24.0 0.1
Vegetables Frozen Mixed 1/2 cup 59.0 2.6 12.0 0.0
Wine dry or table 6 oz 150.0 0.0 7.2 0.0
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Total 685.2 74.0 43.7 8.8

Meal 4

Tortillas Shells Flour 12" 2 shells 600.0 16.0 108.0 12.0
Chicken Breast Boneless Skinless 200 g 322.0 62.4 0.0 7.0
Onion Medium Size 1/8 cup 6.0 0.2 1.6 0.0
Pepper Sweet Green or Red 3 3/4" x 3" 1/4 pepper 5.0 0.2 1.2 0.0
Cream 10% 10 mL 12.0 0.3 0.5 1.0
Total 945.0 79.1 111.3 20.0

Meal 5

Oatmeal Quaker Quick 3/4 cup 256.5 9.5 45.0 4.5
Yogurt Danone Silhouette 226 g 120.0 8.0 10.0 0.0
Ham Schneider's Old Fashion 30g 32.1 5.1 0.6 1.0
Total 408.6 22.6 55.6 5.5

Daily Total 2646.4, 226.7, 291.2, 43.2
% of Caloric Intake (P36.9, C47.3, F15.8)
Body Weight (lbs) 223
Hours of Sleep 7.5
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