StoneMan's begining...

StoneMan · 11-04-2009, 04:03 PM

Forgot to post yesterdays meals;

Breakfast;
2 tbsps peanut butter, 1 tbsp jam on wheat
1 serving instant oatmeal
8 oz pure orange juice
1 protein shake with water

Snack;
12 oz yoplait yogurt
1 bottle of Glaceau VitaminWater (tasted blech, the "energy", yellow colored one)

Snack;
1 protein shake with water

Lunch;
2 tbsp peanut butter, 1 tbsp jam on wheat x2
8 oz 1% milk

1.5 cups cooked spaghettin noodles
6 oz of ground turkey
.25 Hunts tomato sauce.

Macro's;
Protein; 170 grams
Carbs; 374.1 grams
Fats; 89.2 grams

Calories burned; 3606
Calories eaten; 2958
Total deficit; -648

StoneMan · 11-04-2009, 04:08 PM

Todays pre-work lower body workout. Had a small breakfast before hand, but will post all meals later tonight.

Squats;
Warm up; 135 x 10
Set 1; 225 x 8
Set 2; 245 x 8
Set 3; 265 x 6

Calf Raise Machine
Warm up; 195 x 10
Set 1; 210 x 8
Set 2; 225 x 6
Set 3; 225 x 6

Leg Press Machine;
Warm up; 270 x 10
Set 1; 360 x 8
Set 2; 450 x 8
Set 3; 540 x 6

Seated Calf Raise (took me a couple sits to learn how to use the thing, like the little release handle for the weight rest. Did'nt know you had to unlatch to get full ROM until set 2!)
Warm up; 45 x 10
Set 1; 90 x 10
Set 2; 135 x 8
Set 3; 160 x 6
Set 4; 160 x 6.

Holla at me! Hittin the shower than off to work!

StoneMan · 11-05-2009, 02:34 AM

Todays meal breakdowns;

Breakfast;
1 protein shake with water
1 cup multi grain cheerios
1 cup milk 1%

Gym, yaaaaaay! (creatine and argenine pre-wo drink)

Lunch;
1 protein shake with water
2 tbsp peanut butter and 1 tbsp jam on wheat bread.

Work, booooo!

Snack; 2 chewy granola bars, 1 pizza hut personal pan cheese pizza (I was hungry and in a hurry!)

Snack; 1 protein shake with water

Dinner; 8 oz. solid white albacore tuna in water drained, 10 Nabisco Unsalted Saltine Crackers, 3 hard boiled eggs.

Macro's
Protein; 203.5 grams
Carbs; 220.4 grams
Fats; 80.0 grams

Calories burned; 4053
Calories eaten; 2385
Total deficit; -1668

GETTINGSTRONGER · 11-05-2009, 12:05 PM

Stats show your getting stronger, meals are improving & your losing weight. Looks like your doing ok picking the exercises that work for you. Im not a cert. trainer so i dont train people, BUT i tell the people i help that just because you see Ronnie, Layne or who ever do something does not mean it will work for you. Seems like your doing a great job, keep it up! lol

StoneMan · 11-05-2009, 12:30 PM

As always, thanks for the support GS!

StoneMan · 11-05-2009, 04:11 PM

Upper body workout for today

Bench Press
Warm up; 135 x 12
Set 1; 185 x 10
Set 2; 205 x 4
Set 3; 205 x 3

I actually backslid here, on weights and reps, from last session. Maybe it was mental confidence? This time I was on the bench with no spotter, whereas last session I was in the power cage. I really need to work on this.

Seated overhead db press
Warm up; 45 x 10
Set 1; 50 x 10
Set 2; 55 x 8
Set 3; 55 x 8

Single progression on reps for sets 2 and 3. Interestingly, I posted in the misc. forum that I don't lift to music, having the buds in my ears distracts me. Well, I needed a boost for the second set, put on the iPod, and damn if I wasn't in the zone the rest of the session!

Flat bench dumbell chest press
Warm up; 45 x 10
Set 1; 50 x 10
Set 2; 55 x 10
Set 3; 60 x 10

Never did this before, so I went light. Maybe a little too light, but now I know where my base line is.

Cable tricep pushdowns
Warm up; 115 x 12
Set 1; 160 x 10
Set 2; 175 x 8
Set 3; 190 x 7

Progressed on reps for set 1, progressed weights AND reps sets 2 and 3! I was on cloud 9!

Nice and brief, workout in under an hour. Be back later with calorie and nutrient breakdowns!

StoneMan · 11-07-2009, 04:42 AM

Meals and macro's for the 5th and 6th of November.

05 NOV 09
Breakfast; protein shake with water, instant oatmeal with water, 3 hard boiled eggs.

AM Snack; 2 tbsps peanut butter, 1 tbsp jam on wheat bread

Lunch; ham, cheddar and romaine lettuce on wheat, chili dog on white bun.

PM Snack; protein shake with water

Dinner; 8 oz. solid white albacore tuna in water drained, 10 fat free saltine crackers.

Late Snack; protein shake with 1% milk

Macro's
Protein; 238.5 grams
Carbs; 167.8 grams
Fats; 79.4 grams

Calories burned; 4056
Calories eaten; 2340
Total deficit; -1716

06 NOV 09

Breakfast; protein shake with water (woke up late)

AM Snack; Ham, cheddar, and romaine lettuce on whole wheat bread

Lunch; hot dog on white bun with ketchup, 12 oz. Coca Cola ( I know, I cheated :o( )

PM Snack; protein shake with water

Dinner; Kraft Macaroni and Cheese with 6 oz. ground turkey.

Late Snack; protein shake with 1% milk

Macro's
Protein; 173.3 grams (probably gonna have one more shake with milk before bed, protein too low).
Carbs; 208.8 grams
Fats; 63.6 grams

Calories burned; 4146
Calories eaten; 2061
Total deficit; -2085 (yikes!)

Upper body pull workout tommorow, see y'all next time.

**mikeh40+** · 11-07-2009, 07:47 AM

just have a few questions on your diet,, i`m still guessing your cutting yes? if so i would avoid any fruits and cut out the jams with your pb sandwiches, unless the jam is sugar free , other wise the simple sugars will slow any cutting your trying to achieve,
also i see no mention of chicken breast or any fish ?
another thing you would benefit from would be to get in some brown rice. whole wheat bread is fine, as long as it has no HFCS in the list of ingredients, and mac and cheese is not exactly a good source of complex carbs, your better off with brown rice or pick up some whole wheat pasta,

**projecthatch92** · 11-07-2009, 10:41 AM

Cosign with big mikey. You need some better protein and carb sources. The tuna is fine, but you need more than that. At least an 8 oz chicken breast, with brown rice for your lunch, as opposed to the lunch meat, which usually has loads of sodium

StoneMan · 11-07-2009, 11:20 PM

Yes, I'm on some kinda interpretation of a cutting diet. I know I keep saying this, but budgeting is affecting my grocery list. Just took over an old car from my father so I could have transportation. Did the smart thing; registered and paid a year of insurance rather than a month. But damn did that put a hurting on my budget.

It wasn't until grocery shopping last nite that I realized how much sodium was in lunch meat; and how high calorie and high fat meats, even such as ground turkey can be. So I bought a few pounds of 93% lean ground beef. Not great, but better.I should go buy a bag of brown rice and some chicken breast tonight if I have time, definitly tommorow. Also bought a scale so I can paricipate in the race to 220 (or 215 in my case.) This morning after using the bathroom I was 263.8. Funny, I was 268.8 when I went to bed. I weighed myself mulitple times each time. I've also gone from the first notch on my belt, to the second, and today I was on the third.

I'll be heading to the gym in about 20 mins. Post my workout then, and meal and macro's later tonight. Thanks again for your advice, guys!

**projecthatch92** · 11-08-2009, 11:37 AM

Do you have access to a costco?

I bought 12 lbs of organic brown rice for $13 and a 10 lb bag of chicken for dirt cheap too. Good place for buying stuff in bulk

StoneMan · 11-09-2009, 02:01 AM

Man its tough living with a girlfriend who doesnt eat what and like we do. Constantly having to tell her "no, I can't eat that" over and over again. Every once in a while I break down and take her out to eat. Just try to be choosy about what I order.

Upper body pull workout Sat 07 NOV 09

Bent Over Barbell Row with underhand grip;
Warm up; 85 x 12
Set 1; 135 x 10
Set 2; 155 x 10
Set 3; 175 x 8

Dumbell Row;
Set 1; 90 x 10
Set 2; 90 x 10
Set 3; 90 x 10

These really took it out of me. This is the first time I've done an all upper "pulling" muscles session. Guess alternating push/pull exercises really spoiled me, and it shows on a split routine.

Standing EZ Bar bicep curls;
Warm up; 50 x 12
Set 1; 55 x 10
Set 2; 60 x 8
Set 3; 60 x 8

Seated lateral db raises;
Warm up; 20 x 12
Set 1; 25 x 8
Set 2; 25 x 8
Set 3; 25 x 7

First ever actual deltoid sets with dumbells. Going from rowing 90 pounders to straining with 25's; that was a mindfu.ck!

Hammerstrength High Row;
Nil

Seated hammer curls;
Nil

My biceps where just too slagged to perform anymore, so I called it off.

Calf Raise Machine Shoulder Shrugs;
Warm up; 240 x 10
Set 1; 270 x 10
Set 2: 300 x 10
Set 3; 300 x 10

Meals

Breakfast; protein shake with water

AM Snack; CLIF bar

Lunch; 2 Italian sausages on buns, 15 oz. coca cola

PM Snack; protein shake with water

Dinner; 1.5 cups of spaghetti with tomato sauce and 6 oz. ground turkey

PM Snack; about 10 Budweiser's (beer pong night with the boys)

Macro's
Protein; 167.6 grams (way too low)
Carbs; 324.4 grams (stupid beer)
Fats; 82.0 grams

Calories burned; 4654
Calories eaten; 3657
Total deficit; -997

StoneMan · 11-09-2009, 02:54 AM

Meals and Macro's for 08 NOV 09

Breakfast; protein shake with water, 1 packet instant oatmeal, 6 oz. pure orange juice.

Lunch; 2 hot dogs on white buns, 15 oz Coca-Cola (I really need to bring food to work)

PM Snack; protein shake with 8 oz. 1% milk

Dinner; 1 cup white rice, 1 cup grilled chicken (mostly leg and thigh meat, no skin), 25 oz Coca Cola (we were at a chinese buffet)

Late Snack; 8 oz tuna in water, drained. 10 nabisco fat free saltine crackers, 1 protein shake with 1% milk.

Macro's
Protein; 235.0 grams
Carbs; 297.9 grams
Fats; 66.3 grams

Calories burned; 3806
Calories eaten; 2699
Total deficit; -1107

**mikeh40+** · 11-09-2009, 09:21 AM

Quote:

Originally Posted by StoneMan

Meals and Macro's for 08 NOV 09

Breakfast; protein shake with water, 1 packet instant oatmeal, 6 oz. pure orange juice.

Lunch; 2 hot dogs on white buns, 15 oz Coca-Cola (I really need to bring food to work)
PM Snack; protein shake with 8 oz. 1% milk

Dinner; 1 cup white rice, 1 cup grilled chicken (mostly leg and thigh meat, no skin), 25 oz Coca Cola (we were at a chinese buffet)

Late Snack; 8 oz tuna in water, drained. 10 nabisco fat free saltine crackers, 1 protein shake with 1% milk.

Macro's
Protein; 235.0 grams
Carbs; 297.9 grams
Fats; 66.3 grams

Calories burned; 3806
Calories eaten; 2699
Total deficit; -1107

I hate seeing this in your diet, i mean you put all this work in the rest of the day eating clean foods and counting your macro`s and it all goes to crap when you take in all that sugar from pop, literally you set your self back in any attempt at shedding bf, my suggestion is to ORDER WATER, other wise your wasting your time if you continue to consume high sugar pops and crappy foods,, cutting bf on a diet is a pain in the butt, but being consistent every day is the key, your doing great on your training, and i think your shorting yourself on the diet though, i know how it is to have a your wife or girlfriend which ever not eat the same as what i do when i cut, but its not a excuse to eat crappy foods, just eat what you know you need to eat and let her have what ever she wants, not trying to bust your balls here bro, i know its hard, you are doing great otherwise

GETTINGSTRONGER · 11-09-2009, 10:51 AM

Quote:

Originally Posted by mikeh40+

I hate seeing this in your diet, i mean you put all this work in the rest of the day eating clean foods and counting your macro`s and it all goes to crap when you take in all that sugar from pop, literally you set your self back in any attempt at shedding bf, my suggestion is to ORDER WATER, other wise your wasting your time if you continue to consume high sugar pops and crappy foods,, cutting bf on a diet is a pain in the butt, but being consistent every day is the key, your doing great on your training, and i think your shorting yourself on the diet though, i know how it is to have a your wife or girlfriend which ever not eat the same as what i do when i cut, but its not a excuse to eat crappy foods, just eat what you know you need to eat and let her have what ever she wants, not trying to bust your balls here bro, i know its hard, you are doing great otherwise

^cosign_________Goal for Nov. no sugarwater. I think if you research what 1 - 20oz pop/soda/sugar water/ a day for 30days does to your body, you wouldnt wont to drink them. Im a unsweat tea person, i brew it myself, put it in a gallon jug and carry it to work, this way i dont have a excuse to drink other stuff. as always, good luck

n88tr · 11-09-2009, 11:23 AM

Def agree with GS and Mikeh. I ALWAYS drink water. Unless I'm cheating that is, I might have some milk and cookies. Other than that, water. It's always around me so I always reach for it.

For me I just have to make new habits and that's when I stick with things. Like recently for the past two days every meal has had broccoli in in. Today I'm only doing veggie and fruits for carbs. Just gotta do it a lot and then you start to crave it! lol at least I do.

Log looks good otherwise, good dedication to counting calories, that can be hard sometimes I know. I'm repping you for your log dedication.

**HawaiianPride.** · 11-09-2009, 12:29 PM

Milk, OJ, V8, and water.

StoneMan · 11-09-2009, 01:53 PM

Thanks so much for the critique and motivation guys. It's really me being too lazy to prepare my lunch at night for the next days work. I've only drank soda at work and the meal with the gf last night. Other than that, it's water. Oh yeah, gotta leave out the Vitaminwater and Gatorade too. That will change. Having breakfast, then heading to the gym for lower body. Will post all when I return.

**projecthatch92** · 11-09-2009, 03:42 PM

Quote:

Originally Posted by StoneMan

Thanks so much for the critique and motivation guys. It's really me being too lazy to prepare my lunch at night for the next days work. I've only drank soda at work and the meal with the gf last night. Other than that, it's water. Oh yeah, gotta leave out the Vitaminwater and Gatorade too. That will change. Having breakfast, then heading to the gym for lower body. Will post all when I return.

Don't be lazy Gene. You have a goal in mind, and the only person that is holding you back is yourself. No reason to cheat because the only one you'll be cheating is yourself, whether this is with your diet or training. You're working your butt off in the gym, not keep that intensity goin throughout the day when it comes to your diet. Invest in some tupperware and bring meals with you to work. It's easy for us to just eat whatever they have at work, or eat with collegues. Think about how bad you want this, and do work. You can do this, it'll just take a little bit to get into the swing of things. But once you're there, it's game over

StoneMan · 11-09-2009, 07:49 PM

Lower Body workout for Mon 09 NOV 09

Squats;
Warm up; 135 x 12
Set 1; 225 x 10
Set 2; 245 x 8
Set 3; 265 x 8

Rep progression on sets 1 and 3, weights stayed the same.

Hamstring curl machine;
Warm up; 90 x 12
Set 1; 105 x 10
Set 2; 120 x 10
Set 3; 120 x 9

Halfway through sets 2 and 3, I could't hold the contraction at the top, so I would really emphasize the negative movement.

Leg Press Machine;
Warm up; 270 x 12
Set 1; 360 x 10
Set 2; 450 x 9
Set 3; 560 x 6

Rep progression on sets 1 and 2, weights stayed the same. Does everyone else count the mounting bracket as 0 when they factor their weights? I do, but my partner was wondering how much it weighed.

Calf Raise Machine;
Warm up;195 x 12
Set 1; 205 x 10
Set 2; 205 x 10
Set 3; 205 x 10

Obviously didn't pyramid here. Wanted to concentrate on good reps at my working weight.

Will be back later tonight with meals and macro's. Thanks again everyone for taking the time to track my activities. You guys keep me going.

**HawaiianPride.** · 11-09-2009, 07:50 PM

Looking solid brah keep up the good work!

Gideon's_Test · 11-10-2009, 11:26 AM

Isn't OJ kind of high in sugars for a cutting diet? I thought that most fruit juices were a good bet to avoid?

**HawaiianPride.** · 11-10-2009, 11:33 AM

I was just posting what I drink on a daily basis.

Gideon's_Test · 11-10-2009, 11:42 AM

I was primarily commenting on Stoneman's breakfast OJ...

**HawaiianPride.** · 11-10-2009, 11:43 AM

Gotcha............

GETTINGSTRONGER · 11-10-2009, 12:11 PM

Good work bro, glad to see you are hanging tough. Question: are you and your workout partner pushing close to the same weight, or is one or the other alot stronger. Does your partner keep a log & are they bulking or trying to cut. Just a couple of Qs. i was wondering. Just remember, good form and light wt. is always better than bad form & heavy wt. lol

**mikeh40+** · 11-10-2009, 02:05 PM

Quote:

Originally Posted by Gideon's_Test

Isn't OJ kind of high in sugars for a cutting diet? I thought that most fruit juices were a good bet to avoid?

yea and actually most dairy products like milk are a no go on a cut as well..except cottage cheese which is high in protein, but fruits and milk is generally cut out of the diet on a cut though

StoneMan · 11-10-2009, 03:01 PM

Quote:

Originally Posted by mikeh40+

yea and actually most dairy products like milk are a no go on a cut as well..except cottage cheese which is high in protein, but fruits and milk is generally cut out of the diet on a cut though

I was aware that juice has a lot of sugar in it; I stopped having 3 fruit smoothies a day that my gf and I were having before I started lifting. Without a glass of oj, what do we do for simple, quick carbs in the morning?

No milk? That blows! The fact that I run a fairly steep calorie deficit doesnt give me a little leeway?

**projecthatch92** · 11-10-2009, 03:27 PM

oatmeal

Gideon's_Test · 11-10-2009, 04:29 PM

Quote:

Originally Posted by StoneMan

This morning after using the bathroom I was 263.8. Funny, I was 268.8 when I went to bed. I weighed myself mulitple times each time. I've also gone from the first notch on my belt, to the second, and today I was on the third.

Good work, Stoneman...I've apparently stalled at the 259lbs mark..Looks like you're well on your way to passing me by.