webeth's training and diet journal

[webeth]

Ok, in an attempt to keep myself honest and motivated, I've decided to keep a journal here. Comments, criticism, etc. are appreciated!

Current Stats
Height: 5'8"
Weight: 125
BF: 13%

Goals
Get down to 10% BF so I can hopefully see what my abs look like, without losing all my hard earned muscle. [img]/forum/images/graemlins/smirk.gif[/img]

Diet

Meal 1 - 4:45AM
.25 cup oatmeal
.5 scoop Optimum Nutrition Chocolate Protein Diet

Meal 2 - 8AM
apple
low sugar yogurt
1 scoop ON protein

Meal 3 - 11AM
1 Morningstar Farm breakfast patty
.5 cup cottage cheese

Meal 4 - 1PM
5 oz. albacore tuna
2 slices Nature's Own whole wheat bread

Meal 5 - 4PM
1 scoop ON protein
.5 cup soy milk
.5 cup sliced strawberries
1 tbsp. natural peanut butter

"Meal" 6 - 7PM
.5 cup cottage cheese


Workout - Abs/Cardio

Hanging Leg Raises
10 / 10

Decline Crunches
10 / 10

Cardio
16 mins HIIT - Elliptical, level 10, hills
10 mins easy run on treadmill

[Syddles]

Cool beans webeth! Good to see you're starting a journal. And welcome to ABC! [img]/forum/images/graemlins/cool.gif[/img]

Are you a pescatarian? I'm just asking 'cause the only meat you include is the fish.

[Syddles]

Oh, this may help you out too:

http://www.abcbodybuilding.com/magaz...urningdiet.htm

[LegendaryWatcher]

<font color="blue">Welcome to the forum Webeth! It is so wicked to see that you are starting up a journal. It is a very motivational tool to utilize in your training. It allows others to share their inspiration with you to keep you going. Best of luck to you in your cutting goals and the link Syd shared with you is a super awesome diet. One that I am using and seeing great results with. I can't wait to see what you can achieve. </font>

[webeth]

Thanks for the support, guys! I'm psyched to start tracking my progress and getting insight from you all.

Syd, to answer your question, I am not a pescatarian; it just so happens that the only meat I had yesterday was fish. I usually eat only chicken and fish, although sometimes I'll have red meat.

Today's Diet

Meal 1 - 4:45AM
.5 cup oatmeal
.25 cup soy milk
2 tbsp. sugar free maple syrup

Workout - 5:30AM (PWO shake at 6:45AM)

Meal 2 - 8AM
1 apple
low-sugar yogurt
1 morningstar farm breakfast patty

Meal 3 - 10:30AM
1 Myoplex lite shake
.5 cup cottage cheese

Meal 4 - 1PM
4 oz. chicken
2.5 cups mixed greens

Meal 5 - 4PM
1 scoop ON protein

Meal 6 - 6:30PM
1 med. chicken breast
2 cups broccoli

Total Calories: 1336
56/30/14 (p/c/f)

It looks like I need to add some good fats to my diet. I also may need to raise my calories a bit, because I have felt so low on energy lately. My leg workout this morning suffered as a result. But I suppose since I am cutting, this will happen.

Will post my workout when I get home from work.

[LegendaryWatcher]

I would definetely raise your fats and lower your protein a bit. This would help to elevate your energy levels and keep you fuller longer between meals. Also, fruit generally isn't recommended on a cut and you especially don't want to eat it for your post workout meal. I would put meal 4 where meal 2 is to help aid in post workout recovery. Buy some Flaxseed Oil and start adding it to your diet to raise EFA's and get those macros leveled out.

[NutMeg]

Welcome to ABC!

[getnbgr]

[ QUOTE ]
It looks like I need to add some good fats to my diet.

[/ QUOTE ]

Flax seed oil and natural peanut butter are good sources of EFAs. Here's good article on the subject - http://www.abcbodybuilding.com/magazine03/efa.htm

Good luck with your journal.

[webeth]

Hey Watcher, thanks for the good advice. I'll definitely look into the flaxseed oil. And I know my post-workout nutrition has GOT to change, but I am so busy running around in the morning trying to get to work that I end up eating less than optimal food. Bah! With a little pre-planning and preparation, I can change that.

Nutmeg, thanks! Your ab workouts are incredible!!

webeth

[webeth]

gtnbgr, I love natural peanut butter so much that I can barely control myself around it!!! I can avoid the Krispy Kremes that we have at the office every Friday, I can avoid the free cookies at the grocery store, but when it comes to natural peanut butter, I lose all control. I may be better off with the flaxseed oil until I go on a bulk at the end of the summer. Thank you for the link, though, I'll be sure to read it!