Wednesday, January 9, 2013

Jan 8 - Tuesday Diet

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:15 Banana Banana Kroger 31 1 0
7:15 Eggs 4 Eggs / 2 Egg Yolks, 6 slices ham, 1/4 T Butter Kroger 3.98 23.2 18.12
7:15 Tortilla 10" Flour Tortilla Mi Casa 21 3 0
7:15 Juice Orange Juice Kroger 22 1 0
7:15 Cheese Aged Sharp White Cheddar Kroger 0 5 7
7:15 Milk 1% - 8 fl oz Kroger 13 8 2.3
7:15 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:15 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
7:15 Fruit Canned Pineapple - 1/2 cup Kroger 24 0 0
7:15 Supplement Men's Multivitamin Kroger 0 0 0
7:15 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
7:15 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
10:30 Eggs 1 Raw Egg Yolk Kroger 1 3 5
10:30 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Chocolate w/1% milk Body Fortress  16 34 4.3
10:30 Milk 1% - 8 fl oz Kroger 13 8 2.3
10:30 Fruit D'Anjou Pear - 1 pear with skin Kroger 25 1 0
1:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
1:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
1:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 1 oz Tyson 0 53.9 2.97
1:30 Seasonings Japanese Style Panko bread crumbs - 1/4 cup Private Selection 10.5 0.5 0.25
1:30 Vegetable Potato - baked w/skin - 4.2 oz Kroger 25.2 4.2 0
1:30 Vegetable Spinach - 1/2 box frozen Green Giant 4.5 3 0
1:30 Cheese 1 tsp grated Parmesan cheese Kroger 0 2 1.5
1:30 Sauces Sweet BBQ Sauce Patti La Bella 15 0 0
4:00 Eggs Medium Raw Egg - 1 whole egg Kroger 1 6 4
4:00 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Vanilla w/1% milk Body Fortress  20 34 4.5
4:00 Milk 1% - 8 fl oz Kroger 13 8 2.3
4:00 Yogurt Black Cherry Kroger Greek 15 14 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
6:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
6:30 Olive Oil 1/4 Tblspn Kroger 0 0 3.25
6:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 7 oz Tyson 0 34.3 1.89
6:30 Vegetable Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box Green Giant 11 3.75 1.25
6:30 Vegetable Mashed Potatoes (1/2 cup) Homemade 15 2 2.5
6:30 Beef 93% Lean Fresh Ground Beef - 5 oz Laura's Lean Beef 0 30 10
6:30 Seasonings Ketchup - 1/8 cup Hunts 10 0 0
10:00 Bread Whole Wheat Bread - 1 slice Private Selection 23 5 1.5
10:00 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
10:00 Fruit Canned Pineapple - 1/2 cup Kroger 17 0 0
1/8/2013       370.18 313.85 83.93
Carb Protein Fat Calories
Act Calories: 1480.72 1255.40 755.37 3491.49
Act Percentages: 42.41% 35.96% 21.63%  
Goals: 40.00% 40.00% 20.00% 3500
Diff Percentages: 2.41% -4.04% 1.63% -8.51
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Tuesday, January 8, 2013

Jan 7 - Monday Diet

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:15 Banana Banana Kroger 31 1 0
7:15 Eggs 4 Eggs / 2 Egg Yolks, 6 slices ham, 1/2 T Butter Kroger 3.98 23.2 18.12
7:15 Tortilla 10" Flour Tortilla Mi Casa 21 3 0
7:15 Juice Orange Juice Kroger 22 1 0
7:15 Cheese Aged Sharp White Cheddar Kroger 0 5 7
7:15 Whey Protein Shake Super Adv Whey 1 srv (1/2 scoop) Cookies/Cream w/1% milk Body Fortress  16.5 21 3.3
7:15 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:15 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
7:15 Fruit Canned Pineapple - 1/2 cup Kroger 24 0 0
7:15 Supplement Men's Multivitamin Kroger 0 0 0
7:15 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
7:15 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
10:30 Fruit D'Anjou Pear - 1 pear with skin Kroger 25 1 0
10:30 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Chocolate w/1% milk Body Fortress  16 34 4.3
10:30 Milk 1% - 8 fl oz Kroger 13 8 2.3
10:30 Eggs 1 Raw Egg Yolk Kroger 1 3 5
1:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
1:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
1:30 Chicken Breast 12 oz - 1 breast Tyson 0 54 3
1:30 Seasonings Japanese Style Panko bread crumbs - 1/4 cup Private Selection 10.5 0.5 0.25
1:30 Vegetable Potato - baked w/skin - 4.9 oz Kroger 29.4 4.9 0
1:30 Vegetable Spinach - 1/2 box frozen Green Giant 4.5 3 0
1:30 Cheese 1 tsp grated Parmesan cheese Kroger 0 2 1.5
1:30 Sauces Sweet BBQ Sauce Patti La Bella 15 0 0
4:00 Yogurt Blueberry Kroger Greek 15 14 0
4:00 Eggs 1 Raw Egg Yolk Kroger 1 3 5
4:00 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Chocolate w/1% milk Body Fortress  16 34 4.3
4:00 Milk 1% - 8 fl oz Kroger 13 8 2.3
6:30 Beef 93% Lean Fresh Ground Beef - 10.2 oz Laura's Lean Beef 0 61.2 20.4
6:30 Vegetable Raw broccoli - 3 oz Kroger 5.45455 2.7273 0
6:30 Vegetable Raw carrot - 2.7 oz Kroger 6.75 1.08 0
6:30 Bread Whole Wheat Bread - 1 slice Private Selection 23 5 1.5
6:30 Seasonings Ketchup - 1/4 cup (4T) Hunts 20 0 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
6:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
10:00 Whey Protein Shake Inner Armour Casein w/Milk Inner Armour 4.5 24 2
10:00 Fruit Canned Pineapple - 1/2 cup Kroger 24 0 0
1/8/2013       371.58 319.61 84.27
Carb Protein Fat Calories
Act Calories: 1486.338182 1278.43 758.43 3523.20
Act Percentages: 42.19% 36.29% 21.53%  
Goals: 40.00% 40.00% 20.00% 3500
Diff Percentages: 2.19% -3.71% 1.53% 23.1973
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Monday, January 7, 2013

Jan 7 - Monday Workout

  • Stretching:
    • 0:10:00 (+2 pts)
    • 0:10:00 (+2 pts)
  • Barbell Bench Press:
    • 135 lb x 15 reps (+82 pts)
    • 185 lb x 10 reps (+109 pts)
    • 205 lb x 8 reps (+120 pts)
    • 225 lb x 2 reps (+82 pts)
    • 185 lb x 6 reps (+98 pts)
    • 185 lb x 6 reps (+98 pts)
    • drop set on set 5... wow, being sick for a week and half really drained my strength
  • Dumbbell Flyes:
    • 35 lb x 8 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • 45 lb x 8 reps (+20 pts)
    • 45 lb x 8 reps (+20 pts)
  • Incline Dumbbell Bench Press:
    • 60 lb x 8 reps (+69 pts)
    • 50 lb x 10 reps (+63 pts)
    • 60 lb x 8 reps (+69 pts)
    • 60 lb x 8 reps (+69 pts)
  • Incline Dumbbell Flyes:
    • 25 lb x 12 reps (+19 pts)
    • 35 lb x 8 reps (+19 pts)
    • 35 lb x 8 reps (+19 pts)
    • 35 lb x 8 reps (+19 pts)
  • Isolateral Plate Loaded Row:
    • 180 lb x 15 reps (+64 pts)
    • 230 lb x 10 reps (+84 pts)
    • 280 lb x 8 reps (+114 pts)
    • 300 lb x 6 reps (+122 pts)
    • 320 lb x 4 reps (+120 pts)
  • Seated Cable Row:
    • 140 lb x 10 reps (+43 pts)
    • 160 lb x 10 reps (+49 pts)
    • 170 lb x 10 reps (+52 pts)
    • 180 lb x 10 reps (+56 pts)
  • Wide-Grip Lat Pulldown:
    • 120 lb x 10 reps (+35 pts)
    • 130 lb x 10 reps (+37 pts)
    • 140 lb x 10 reps (+40 pts)
    • 150 lb x 10 reps (+43 pts)
    • SS w/calf ext
  • Close-Grip Front Lat Pulldown:
    • 140 lb x 8 reps (+19 pts)
    • 160 lb x 8 reps (+22 pts)
    • 170 lb x 8 reps (+23 pts)
    • 150 lb x 8 reps (+20 pts)
    • 150 lb x 8 reps (+20 pts)
    • SS w/calf ext
  • Machine Calf Extension:
    • 160 lb x 10 reps (+23 pts)
    • 160 lb x 10 reps (+23 pts)
    • 160 lb x 10 reps (+23 pts)
    • 160 lb x 10 reps (+23 pts)
    • 180 lb x 8 reps (+25 pts)
    • 180 lb x 8 reps (+25 pts)
    • 180 lb x 8 reps (+25 pts)
    • 260 lb x 6 reps (+40 pts)
    • 260 lb x 6 reps (+40 pts)
    • 260 lb x 6 reps (+40 pts)
    • SS w/pull downs
  • Crunch:
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
  • Flat Straight Leg Raise:
    • 25 reps (+5 pts)
    • 25 reps (+5 pts)
    • 25 reps (+5 pts)
  • Other Bodyweight:
    • 100 reps (+40 pts)
    • 100 reps (+40 pts)
    • seated oblique twist
  • Oblique Crunch:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
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