Goliac 7's Master of None Log

[Goliac7]

The stroganoff was awesome...

Today's recap:

Breakfast-
Plain bagel, one egg, 1 c spinach, 1 PieceMuenster cheese
Banana

Morning snack-
Homemade protein bar- peanut butter, chia, flax, whey, almonds, walnuts, pecans, oats
1 hard boiled egg

Lunch-
1.5 c beef stroganoff
1c Greek yogurt

Afternoon snack-
Nutragrain blueberry bar
Granny Smith Apple

Dinner-
6" roast beef on wheat, spinach, provolone, pickles, spicy mustard
3 oz chicken breast, .5 c carrots, .25 c onion

Workout-
Planned to hit legs tonight, but ended up stumbling upon a potential candidate for a gym. Total hole in the wall. Dirty, smelly, crowded, small- just right. Walked in to the usual gym smell and asked to look around. Pretty standard setup and has all the essentials. Asked about fees- only $15 month-to- month and no commitment. Open 24 hours with key card access. I'm excited to give this shot a try- if I can't fit it in my schedule, not a huge loss.

 

[Goliac7]

Cardio:
1. 5 mile bike Minimum Time- 4:02
.5 mile jog- 3:33
3:00 Elliptical- .21 miles

Working Set
Bench Press: 12/ 135 lb, 8/ 185 lb, 4/ 205 lb, 2/ 225 lb
Squat: 12/ 135lb, 10/185 lb, 8/225 lb
Leg Press- 15/ 4plates, 12/ 6 plates, 10/ 8 plates, 8/ 10 plates
Incline Chest Press: 15/1 plate, 12/ 2 plates, 10/3 plates

Superset 3x:
DB Curl- 10/30 lb
TRIEX- 10/ 60 lb, 10/70lb, 10/80lb
Reverse Grip Narrow Cable Pull- 10/ 75 lb, 10/100 lb, 8/ 130 lb
Seated Fly- 10/ 100lb, 10/120, 10/140

Superset 3x:
Seated Row- 10/ 160 lb, 10/ 180 lb, 10/200 lb
Shoulder Press- 10/40lb, 10/50lb, 10/60lb
Straight Arm Overhead Pulldown- 10/30 lb

Plank- 3/1:00
Oblique DB crunch- 3/10/ 30 lb
Incline Reverse Crunch- 10/ Bw, 10/ 25lb, 8/45 lb

Food:

Breakfast- plain bagel, one egg, one c spinach, one slice muenster
Banana

Morning snack-
1 c carrots

Lunch-
6" roast beef on wheat, provolone, spinach, spicy mustard
1c Greek yogurt

Preworkout-
C4 No3

Afternoon snack-
Homemade protein bar: flax, PB, whey, almonds, pecans, chia, walnuts

Post workout-
AMP protein shake

Dinner-
2 slice pizza
Salad with tomato onion olives and ranch

 

[danielrh]

Super excited for you , Goliac! Great hit at the gym today!

 

[Turbolag]

Nice work dude!

Its impressive that you're keeping a food journal! I enjoy reading those.

 

[5.0]

Man that's alot of work. Nutrition portion is nice to see, do you have a set cal/day intake you're trying to hit?

 

[Goliac7]

Super excited for you , Goliac! Great hit at the gym today!

Thanks... It was my first session at the new gym. Nice overall. Felt a bit rushed and I didn't want to leave. The beautiful weather ended up winning out, but I put a good hour and a half in. Ended up hitting the dog park to enjoy some 75 degree weather and let the pup "work out" too.

 

[Goliac7]

Nice work dude!

Its impressive that you're keeping a food journal! I enjoy reading those.

Thanks Turbo, I've got a LONG way to go. I figured the food aspect would be nice to look back on some day. Also keeps me honest.

 

[Goliac7]

Man that's alot of work. Nutrition portion is nice to see, do you have a set cal/day intake you're trying to hit?

Thanks. I like doing the log- makes me really think about what's going in my mouth. Haha. I'm trying to load my carbs into breakfast and lunch, and hit protein throughout the day. I'm not quite savvy on all of the "calculations" yet, but I'm working to get there. I just looked up the calorie info for my "typical" day, and it looks like I'm coming up around 2,100. I threw on an extra 300 unaccounted for cals (salad dressing maybe?) on a high day it looks like I'm hitting in the ballpark of 2,500. Protein numbers on a GOOD day equal out to somewhere in the ballpark of 200g. Overall, I'd say I usually hit at least 150g protein. Carbs and fat I'm NO BUENO at tracking. Looks like an average day gives me about 100-150 carbs. Fats on an average day might fall around 60-70 grams. Lord forgive me for my calculations. Haha. I'm going to add in a Macro count starting tomorrow.

I'm trying to slim out a bit- which is working so far. Down from almost 260 to 240. Goal is to get down to 225-230 by end of May. 10-15 lbs should be possible, and sets a realistic goal. I've noticed that putting on the muscle I have been slows the weight loss a bit, but my focus is sharp.

 

[5.0]

Thanks. I like doing the log- makes me really think about what's going in my mouth. Haha. I'm trying to load my carbs into breakfast and lunch, and hit protein throughout the day. I'm not quite savvy on all of the "calculations" yet, but I'm working to get there. I just looked up the calorie info for my "typical" day, and it looks like I'm coming up around 2,100. I threw on an extra 300 unaccounted for cals (salad dressing maybe?) on a high day it looks like I'm hitting in the ballpark of 2,500. Protein numbers on a GOOD day equal out to somewhere in the ballpark of 200g. Overall, I'd say I usually hit at least 150g protein. Carbs and fat I'm NO BUENO at tracking. Looks like an average day gives me about 100-150 carbs. Fats on an average day might fall around 60-70 grams. Lord forgive me for my calculations. Haha. I'm going to add in a Macro count starting tomorrow.

I'm trying to slim out a bit- which is working so far. Down from almost 260 to 240. Goal is to get down to 225-230 by end of May. 10-15 lbs should be possible, and sets a realistic goal. I've noticed that putting on the muscle I have been slows the weight loss a bit, but my focus is sharp.

I was going to say for a session like that your day looks like post w.o. meal, lol!This is great, I'm glad to hear you will be tracking macros and I'll learn something too. Stay strong!

 

[danielrh]

Myfitnesspal is a very good app and website to help you track macros. You can also personalize it so it matches the percentages you are aiming to hit.

 

[Goliac7]

I've decided I'm going to try the following schedule: Tuesday, Wednesday, Thursday morning fasted cardio... Sunday, Tuesday, Thursday, Saturday lifting session. Monday and Friday will be off days. I'm going to begin this next week- still feeling out the new gym, and testing my limits with the new equipment. Began tracking nutrition like a lab rat today. Not up to snuff following my recs, but I feel like I'm gonna pop right now. Read it and weep:

Cardio:

.25 mile run- 1:56
3:00 Elliptical- .28
1.5 Mile Bike-5:46

Set 1, 5x:

Close Grip Bench- 15/Bar, 15/65 ,12/95, 10/115, 8/135
DB Curl- 10/35 lb, 10/40 lb, 8/ 40lb, 6/ 45 lb, 5/50 lb
Tri Pushdown- 10/ 70 lb, 10/ 80 lb, 10/90lb, 10/100lb, 10/110 lb
Arnold Press- 10/40lb, 10/50lb, 10/50, 8/50, 6/50
Assisted Dips- 5/10/60
Shrugs- 10/50, 10/60, 10/70, 10/80, 10/90

Set 2, 5x:
Leg Press- 20/2 plates, 15/4 plates, 12/6 plates, 10/8 plates, 8/ 10 plates
Leg Extension- 20/110, 15/140, 12/ 170, 10/200, 8/230
Weighted Calf Raises-20/90 lb, 15/ 140, 12/180, 8/ 230

Breakfast-
Spinach, egg, cheese bagel
Banana

Morning Snack-
Carrots
Homemade Protein Bar

Lunch-
2 Pieces of the most "Northern" pizza I've had in the south; one of the reasons I got this way...
Spinach Salad

Afternoon Snack-
Store Bought Protein Bar
MuscleMilk shake

Preworkout-
C4 N03

Post workout-
AMP shake

Dinner-
8oz chicken breast, broccoli, onion
2 c spinach

Evening snack-
1 c Greek yogurt

Macros:
Kcal- 2513
Fat- 73.5 g
Carbs- 280
Protein- 264

Recommended Macros:
Kcal- 2904 to 3388
Fat- 64 to 75
Carbs- 326 to 381
Protein- 254 to 296

 

[Bullmuscle7]

Good work on all this brother! I like your plan!!!

I know you are dedicated and always work hard! Hope this goes well!!!