Garanti1017 Posted January 18, 2018 Report Share Posted January 18, 2018 I've decide to start this log, as I feel it to be a good way to get feedback as well as accountability in my nutrition/fitness. Although I'm starting this today, I'm going to back fill to start it Monday, since that's when I'm considering my week to start, and I'm a fan of symmetry. My I'm on a pretty heavy calorie deficit, as I'm trying to drop quite a bit of weight, and would like to do it quickly (without becoming malnourished obviously), so on a given day I'm aiming for about 1500-1700 calories, and thanks to my meal prepping I tend to stay below 1600. As for my meal prepping, you'll notice a lot of similar items, because I tend to be busy on weekends, so whenever I can cook large quantities I do (for instance, the shredded chicken referenced below was several chicken breasts thrown into a crock-pot for 4 hours before being shredded and portioned out into several containers). I would also like to note that I don't eat breakfast , so my first meal will be lunch (not quite IF, my fast period sometimes is only about 15 hours, I'm just usually not very hungry in the morning and can wait until 12 or 1 pm). I'm not going to log my cup or two of green tea every day, as I'm counting that as negligible since it is just green tea with no additives. I do also take a bit of Apple cider vinegar in the morning, but that is also negligible calories, so I won't bother to log it every day. My workouts will consist of either attending my Kung Fu classes, or working out in the gym (a combination of cardio and free weights). For nights I attend class, I won't be getting into the details of what was involved, just that I went (on that note, I always leave class with a drenched t-shirt, so work is definitely being done). My gym workouts aren't focused on building strength just yet, since I've been out of the gym for quite a long time. So for now I'm working on getting back into the swing of things, going consistently, and keeping my form correct. January 15th- Lunch: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Asparagus - 6 oz Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Kung Fu Class Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 16th Lunch: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Asparagus - 6 oz Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Chest, Shoulders, Triceps w/ Dumb bells Carido - 20 minutes of intervals on treadmill Shoulder Press - 4 sets of 12 Chest Press - 4 sets of 12 Lateral Raises - 4 sets of 12 (Variation: One arm lateral raise, One arm front raise, switch each rep) Overhead Tricep Extension - 4 sets of 12 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 17th Lunch: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Asparagus - 6 oz Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Back and Biceps w/ Dumb bells Cardio - 20 minutes Intervals on treadmill Alternating Bicep Curls - 4 sets of 12 Upright Rows - 4 sets of 10 Deadlifts - 4 sets of 12 Shoulder Shrugs - 4 sets of 12 Bent over rows - 4 sets of 12 Bent over flys - 4 sets of 10 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 18th Lunch: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Spinach/Kale Mix - 2 cups Dinner: Albacore Tuna in Water - 2 cans (8 oz) Hard Boiled Egg - 2 Large Avocado - 1/2 Medium Dijon Mustard - 2 tbsp Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Kung Fu Class (In case anyone is going to point it out, I realize that's a lot of canned tuna to be eating, but I underestimated my protein for this week when I was at the grocery store, and had to use what was in the house to get a high protein meal.) Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 19th Lunch: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Hot sauce - 2 tbsp Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Legs w/ Dumb bells Cardio - 20 minutes Intervals on treadmill Goblet Squats - 4 sets of 12 Lunges - 4 sets of 12 (6 each leg) Side Lunges - 4 sets of 12 (6 each leg) Standing Calf Raises - 4 sets of 12 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 20th Lunch: Tropical Smoothie Chipotle Chicken flatbread Tropical Smoothie "Muscle Blaster" Smoothie, Whey protein, No sugar Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Snacks: Granny Smith Apple - 1 medium Workout: Kung Fu Class In addition to my Kung Fu class, I also played roller hockey for about an hour and a half in the morning Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 18, 2018 Author Report Share Posted January 18, 2018 January 21st So today was kind of a bad day for my nutrition, as I had to go to my cousin's christening, and the after party was at an Italian family style restaurant, which made tracking my food a little difficult, so I'm just going to put what I ate, but each dish was limited to one small portion. I also did imbibe a little bit Lunch: Chopped Salad Rigatoni w/ Meat Sauce Chicken Parmesan Eggplant Rollatini Veal Marsala Vodka soda w/ lime - 3 drinks Because lunch was kind of late (around 3-4 pm), that was my only meal for the day, so even though it wasn't the best food for me, I think I probably didn't overshoot on calories too much. Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 23, 2018 Author Report Share Posted January 23, 2018 January 22nd Lunch: Shredded chicken - 8 oz Steamed Sweet Potato - 5 oz Steamed Asparagus - 6 oz Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Broccoli - 2 cups Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: HIIT Kickboxing Kung Fu Class Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 24, 2018 Author Report Share Posted January 24, 2018 January 23rd Lunch: Shredded chicken - 8 oz Steamed Sweet Potato - 5 oz Steamed Broccoli - 2 cups Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Asparagus - 6 oz Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Shoulders, Chest, Triceps w/ Dumbbells Cardio - 20 minutes of Intervals on treadmill Arnold Press - 4 sets of 12 Pushups - 4 sets of 10 Lateral Raises - 4 sets of 10 Overhead Tricep Extension - 4 sets of 12 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 25, 2018 Author Report Share Posted January 25, 2018 January 24th Lunch: Shredded chicken - 8 oz Steamed Sweet Potato - 5 oz Steamed Broccoli - 2 cups Dinner: Shredded chicken - 8 oz Brown Rice w/ Coconut oil - 1/2 cup Steamed Asparagus - 6 oz Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: HIIT Kickboxing Kung Fu Class Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 26, 2018 Author Report Share Posted January 26, 2018 January 25th Lunch: Shredded chicken - 8 oz Steamed Sweet Potato - 5 oz Steamed Broccoli - 2 cups Dinner: Shredded chicken - 8 oz Steamed Sweet Potato - 5 oz Steamed Asparagus - 6 oz Fish Oil - 2 capsules Snacks: Natural peanut butter - 2 tbsp Granny Smith Apple - 1 medium Whey protein Shake - 32 grams w/ water Workout: Kung Fu Class Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Sylvaa Posted January 27, 2018 Report Share Posted January 27, 2018 Just a quick suggestion for feedback: I'd recommend making your profile on MFP public and post a link (you could do it as part of your signature). Also, are you using a food scale to measure your portions? You are very specific - which is awesome! But I just wanted to check. Quote Sylvaa's BattleLog Sylvaa's Tracking Spreadsheet Link to comment
Garanti1017 Posted January 29, 2018 Author Report Share Posted January 29, 2018 Yes, I'm using a scale and measuring out everything as I prep for the week. The portions aren't as uniform as I make them sound (Could be 7.75 oz one day and 8.10 the next, but the general portion size is controlled and measured) 1 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 29, 2018 Author Report Share Posted January 29, 2018 Also, the weekend was a little hectic, so I''ll be working on back filling those days I missed at some point today or tomorrow 1 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 29, 2018 Author Report Share Posted January 29, 2018 So, as already mentioned, my weekend was not great, and that included Friday, because when the boss says you're going out for lunch, you don't really get to decline haha. Friday, January 26th: Lunch was a salmon club sandwich. Not sure about the exact portions, but basically it was grilled salmon on multigrain baguette with avocado and bacon. Sweet potato fries on the side, but I only have a couple of them. Didn't really eat dinner, as I was at a friends house (having a few light beers unfortunately), and there was a little bit of finger food that probably wasn't great for me that I had a few bites of. Saturday, January 27th: Feeling the regret of the light beers from Friday night, on top of having to go to another friends house to help him with some work he's doing, I went and got myself an egg sandwich to ease my suffering, 2 eggs, bacon and sausage on a biscuit. No lunch this day, as the breakfast only came around 11. Dinner was a few frozen buffalo chicken strips my buddy had in the freezer that we through in the oven quick. (And unfortunately, more beers *sigh*) Sunday, January 28th: So this is the part of the weekend I'm least proud of, as I decided to stack another bad choice on and got another egg sandwich this morning, same as Saturday's. Same thing and didn't eat lunch, and dinner was just some Turkey chili over brown rice (I had made a huge pot for my lunches during the week and there was about a half a serving left over after it was dished out.) Not the best weekend, and not everything was even fully tracked. But I did all my meal prep Sunday so that this week will be back to tracking and watching what I eat. Good news is I didn't pack on any extra weight according to the scale, so hopefully I was still under my calories even though it wasn't tracked. 1 Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 30, 2018 Author Report Share Posted January 30, 2018 January 29th: Lunch Rice - Brown, long-grain, cooked, 1 cup Turkey Chili, 1 serving(s) Natures Promise - Organic Extra Virgin Coconut Oil, 0.5 TBSP Dinner Beef Stew, 1 serving(s) Natures Promise - Organic Extra Virgin Coconut Oil, 0.5 TBSP Rice - Brown, long-grain, cooked, 1 cup Snacks Smucker's - Natural Chunky Peanut Butter, 2 Tbsp Apple Fresh - Granny Smith Apple, 1 medium (154g) PurBolics - Mint Chocolate Chip Ice Cream Whey , 32 gram Workout: Kung Fu Class (2 hours) Little less protein and a few more carbs in this weeks meal prep, but that was more for the variety. Next week I'll be back to higher protein Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Garanti1017 Posted January 31, 2018 Author Report Share Posted January 31, 2018 January 30th: Lunch Rice - Brown, long-grain, cooked, 1 cup Turkey Chili, 1 serving(s) Natures Promise - Organic Extra Virgin Coconut Oil, 0.5 TBSP Dinner Beef Stew, 1 serving(s) Natures Promise - Organic Extra Virgin Coconut Oil, 0.5 TBSP Rice - Brown, long-grain, cooked, 1 cup Snacks PurBolics - Mint Chocolate Chip Ice Cream Whey , 32 gram Workout: Back and Biceps w/ dumbbells Bicep Curls - 4 sets of 12 Bent Over Rows - 4 Sets of 12 Farmers Carry - 4 sets of ~25 steps Overcoming Isometrics - Back and Biceps 3 sets of 10 seconds each Quote http://www.myfitnesspal.com/food/diary/ajjensen1017 Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.