T Nation

Weight Training, Diet and Fat Burning


#1

May 1, 2010

Started the Anabolic Diet eating as much as I can and maintaining my current weight of 191 lbs.

May 3, 2010

Workout

5 sets of 5 squats with broom stick to practice form
Benched 5 sets of 5 BB only to practice form
3 sets of 1 Deadlift @ 65 lbs.
Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

May 4, 2010

Workout

BB Bench 45 x 3
55 x 3
65 x 3

DB Tricep Ext. 8 x 3
10 x 3
12 x 3

DB Push Press 20 x 3
20 x 3
20 x 3

Deadlift 65 x 3
85 x 3
105 x 3
125 x 3

May 7, 2010

BB Bench 45 x 3
55 x 3
65 x 3
75 x 3
85 x 1
95 x 1
95 x 0

DB Row 25 x 3
Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

May 10, 2010

I have to start counting calories now so I know how much to cut next week.

Breakfast Calories / unit Net. Cal. Carbs

5 Whole eggs scrambled 80 / egg 400
2 Tbsp. Chopped Green Onions
¼ cup Chopped Mushrooms
¼ cup Heavy Whipping Cream 60 / Tbsp. 240
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
2 slices Low Carb. Toast 70 / 2 slices 70 8
3 Tbsp. Butter 100 / Tbsp. 300

Shake

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

Lunch

3 Brats 200 / brat 600
1 ½ cup Broccoli 25 / cup 37
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100

Dinner

¾ lbs. Ribeye 312 312
1 cup Broccoli 25 / cup 25
2 Tbsp. Butter 100 / Tbsp. 200

TOTALS: 3284 14

May 11, 2010

Breakfast

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

Snack

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

Lunch

Pork Steak 271 271
2 Tbsp. Peanut Butter 169 / Tbsp. 338
4 Cloves of Garlic 17.3 17.3
¼ cup Soy Sauce 10 / Tbsp. 40
¼ cup Chopped Green Onions 2 / Tbsp. 8
1 cup Chopped Mushrooms 26 / 100 grams 26
3 Leaves Romaine Lettuce 2 / leaf 6

Dinner

Ribeye 312 312
1 cup Broccoli 25 / cup 25
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100

Shake

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
¾ cup Heavy Whipping Cream 60 / Tbsp. 720

TOTALS: 3683 15

Workout

BB Bench
45 x 3
55 x 3
65 x 1
65 x 3
75 x 1
75 x 3
85 x 1
65 x 3

DB Rows
20 x 3
25 x 1
25 x 3
30 x 1
30 x 3
35 x 3
40 x 1
30 x 10

Straight Leg Deadlifts
45 x 3
65 x 3
95 x 3

BB Military Press
45 x 3

Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

May 12, 2010

Breakfast

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

5 Whole eggs scrambled 80 / egg 400
1 Tbsp. Chopped Onions 4 / Tbsp. 4 1
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
¼ cup Heavy Whipping Cream 60 / Tbsp. 240
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
2 slices Low Carb. Toast 70 / 2 slices 70 8
3 Tbsp. Butter 100 / Tbsp. 300

Dinner

½ lbs. Ground Beef 196 196
1 Can French Onion Soup 2.7 2.7 19
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Slices Swiss Cheese 106 / slice 212
1 ½ cup Broccoli 25 / cup 37.5
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar 100 / ¼ cup 100

Snack

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

TOTALS: 3314 50 OOPS!

May 13, 2010

Breakfast

3 scoops Low Carb. Metabolic Drive 110 / scoop 330 9
½ cup Heavy Whipping Cream 60 / Tbsp. 480

3 Whole eggs scrambled 80 / egg 240
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
1 Tbsp. Extra Virgin Olive Oil 120/ Tbsp. 120
3 Slices Turkey 60 / 3 slices 60 2

Dinner

1 Tbsp. Extra Virgin Olive Oil 120 / Tbsp. 120
9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Butter 100 / Tbsp. 200

Snack

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6

TOTALS: 3102 22

Workout

High Intensity Interval Training (HIIT)

Steepest Incline on my home treadmill which isn't very high
20 seconds per exercise
30 seconds rest in between exercises

1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Lunges w/ 5 lbs. DB
6.Sprint
7.Puke

May 14, 2010

I've decided to cut calories early because I'm gaining weight. My goal for this week will be to eat at the most 2800 calories.

Breakfast

3 scoops Low Carb. Metabolic Drive 110 / scoop 330 9

9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Butter 100 / Tbsp. 200

Snack

¼ cup Sunflower Seeds 165 / ¼ cup 165 3.7

Lunch

2 cans Tuna 70 / can 140
1 Tbsp. Tastee Dressing 60 / Tbsp. 60
1 Tbsp. Relish 20 / Tbsp. 20
1 tsp. Worcheshire Sauce 5 / tsp. 5
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Mayo 100 / Tbsp. 200
3 Whole Boiled Eggs 70 / egg 210
Total Calories for Recipe 645
Divided by 4 servings 161 / serving 322
4 slices Low Carb Bread 35 / slice 140 16

TOTALS: 2243 28.7

Workout

Farm work

May 15, 2010

It's the weekend which means I can carb up but I have to watch my calories!

First thing in the morning...

Workout

High Intensity Interval Training (HIIT)

Steepest Incline on my home treadmill which isn't very high
20 seconds per exercise
30 seconds rest in between exercises

1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Inclined Push-ups (because I'm weak)
6.Lunges w/ 5 lbs. DB
7.Sprint

Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

Breakfast

¼ pound Pork Sausage Patty 107 / ¼ pound 107
2 slices Ezekiel Bread toasted 80 / slice 160
3 whole Fried Eggs 70 / egg 210
2 Tbsp. Butter for toast 100 / Tbsp. 200
1 Tbsp. Extra Virgin Olive Oil 120 / Tbsp. 120
(I won't use EVOO ever again)

Lunch

2 slices Ezekiel Bread 80 / slice 160
1 Tbsp. Mayo 100 / Tbsp. 100
2 slices American (crap) Cheese 100 / 2 slices 100
3 slices Turkey 60 / 3 slices 60
1 leaf Lettuce 2 / leaf 2
½ Tbsp. Chopped Onion 4 / Tbsp. 2
26 Kettle Cooked Chips 150 / 13 chips 300

Dinner

Pizza Crust 150 / slice 900
¼ cup Pizza Sauce 40 / ¼ cup 40
30 slices Pepperoni 120 / 15 slices 240
½ cup Mozzarella 80 / ¼ cup 160
Total Calories Per Pizza 1340
Divided by 6 slices 223 / slice 892 (I ate 4 slices)

TOTALS: 2533

May 16, 2010

I lost track of my calories because of a cookout. I did bring a trick to the table...eating slowly giving my body time to tell when I'm full.

Workout

Overhead Press
40 lbs. BB 3 x 5

Upright Rows
15 lbs. DB 3 x 5

Bent Rows
70 lbs. BB 3 x 6

Tricep Ext.
10 lbs. DB 3 x 4
15 lbs. DB 3 x 2

Curls BB
50 x 2
45 x 3
40 x 10
35 x 15
30 x 10
25 x 30
20 x 20

Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

3 Hill Sprints

May 17, 2010

Weigh-in 196 lbs

Breakfast

3 Whole eggs scrambled 80 / egg 210
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
¼ lbs. Sausage Patty 107 / ¼ lbs 107
2 Tbsp. Butter 100 / Tbsp. 200
2 slices Low Carb. Bread 35 / slice 70 8

Lunch

2 Whole Eggs Boiled 70 / egg 140
6 leaves Romaine Lettuce 1 / leaf 6
4 Tbsp. Ranch Dressing 70 / Tbsp. 280 4
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100

Dinner

2 ½ Tbsp. Butter 100 / Tbsp. 250
9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100

TOTALS: 2695 17

Workout

High Intensity Interval Training (HIIT)

Steepest Incline on my home treadmill which isn't very high
20 seconds per exercise
30 seconds rest in between exercises

1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Inclined Push-ups (because I'm weak)
6.Lunges w/ 5 lbs. DB
7.Russian Twist
8.Sprint

Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

May 18, 2010

Breakfast

3 Whole eggs scrambled 80 / egg 210
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
¼ lbs. Sausage Patty 107 / ¼ lbs 107
2 Tbsp. Butter 100 / Tbsp. 200
2 slices Low Carb. Bread 35 / slice 70 8

I'm feeling better on this diet now. At first I thought I'd die when I first cut the calories but I feel better about it now. Its my fifth day at 2800 calories and in 2 days I cut down to 2300, then in a week I'll cut down to 1800, then a week after that I'll cut to 1400 â?? 1500 calories. I should start dropping pounds like crazy...Hopefully...

I guess I'm not supposed to be counting green vegetables as calories or carbs.

Lunch

1 head Romaine Lettuce
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
4 Tbsp. Ranch Dressing 70 / Tbsp. 280 4
3 Whole Eggs Hard Boiled 70 / egg 210

Snack

Tuna Salad Sandwich 161 8

Dinner

6 oz. Ribeye 312 / 3 oz. 624
2 Tbsp. Butter 100 / Tbsp. 200
3 cups Broccoli 25 / cup 75

Workout

Bodyweight Squats to failure for practice

BB Deadlift
95 x 3
115 x 3
135 x 3
155 x 1
155 x 1
175 x 1

Kettlebell Swings
40 x 5
40 x 5
40 x 5

Bodyweight Lunges
5 x 3

Jumprope 100 revolutions

Shake

1 scoop Grow Whey Protein 120 / scoop 120 5

TOTALS: 2603 29

I'm just now getting used to logging everything correctly. I just realized that I wasn't adding the post workout shake to my calorie count or to my carb count until today. Just another lesson learned...


#2

I would say good luck, but that really only amounts to an insult. Luck has nothing to do with it. You are a hard worker, so it will be done.


#3

I WILL get this done!


#4

May 19, 2010

Weigh-in 191 lbs.

Breakfast

3 Whole eggs scrambled 80 / egg 210
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
1/8 cup Shredded Cheddar Cheese 100 / ¼ cup 50
¼ lbs. Sausage Patty 107 / ¼ lbs 107
1 ½ Tbsp. Butter 100 / Tbsp. 150
2 slices Low Carb. Bread 35 / slice 70 8

Lunch

8 oz. Lean Steak 213 / 3 oz. 532
Side Salad with ¼ cup Shredded Cheddar 100 / ¼ cup 100
Ranch Dressing Packet 212 / packet 212 2

Dinner

3 oz. Ribeye (leftovers) 312 / 3 oz. 312
2 cups Broccoli with 1 Tbsp. Butter 100 / Tbsp. 100

Snack

Single Shake 110 / scoop 110 3

TOTALS: 2099 18

May 20, 2010

First thing in the morning

Workout

High Intensity Interval Training (HIIT)

Steepest Incline on my home treadmill which isn't very high
20 seconds per exercise
30 seconds rest in between exercises

1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Inclined Push-ups (because I'm weak)
6.Lunges w/ 5 lbs. DB
7.Russian Twist
8.Sprint

Breakfast

2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480

Lunch

6 oz. Ribeye 312 / 3 oz. 624
2 cups Broccoli with 2 Tbsp. Butter 100 / Tbsp. 200

Dinner

1 ½ Chicken Breasts 86 / 1 pound 129
4 Slices American (crap) Cheese 50 / slice 200
2 cups Green Beans with 2 Tbsp. Butter 100 / Tbsp. 200

TOTALS: 2053 6

Going to Florida tomorrow...I'll be there for about a month. I'm determined to stick with my diet while I'm gone. And maybe surprise my husband with some weightloss when I return. :slightly_smiling:


#5

I look forward to your return with great anticipation. Will you log while you are away?


#6

When I'm not so sleep deprived from traveling I will post when I get there.


#7

Food log

May 21, 2010

Breakfast

Double Shake with 1/2 cup HWC = 700cal  6carb  

Lunch

Beef & Broccoli (Chinese) est. 1320

Snack

Pepperoni & Cheese Stick. 290 cal

Dinner

3 scrambled eggs with ground sausage ham and bacon est. 546 cal
Swiss steak est. 235 cal

Total = 3091 cal 6 carbs

DAMN IT


#8

May 22, 2010

Carb day

Breakfast

Bagel 360 
1 1/2 oz cream cheese 148
1cup OJ 113

Lunch

Waffle fries 290
Chicken sandwhich 430
3 packets mayo 105
4 chicken nuggets 135

2 locarb Monster 20

Dinner

12 lumpia 1776
1 1/2 cup white rice 307

Total 3684

FUCK!

I hate traveling because I have no control over it! 


#9

I see your log. I see it.


#10

May 23, 2010

1st thing...HIIT

Jumping jacks
Lunges w/ 5 lbs DB
Russian twist w/ 5 lbs DB
Squat jumps  w/ 5 lbs DB
Chair dips w/ 5 lbs DB
Inclined push ups
Russian twist
Jump rope
Jumping jacks

Breakfast

2 scoops Met. Drive. 220
4 eggs. 280
1/2 c cheddar. 150
2 sausage patties. 214
2 slices bacon. 84

Lunch

4.5 oz ribeye. 468
1/8 c cheddar. 50

Dinner

9 oz ribeye. 936
1 tbsp butter 100

Totals. 2502 cal. 6 carbs. 


#11

Good job on your last post there. Within the calories.


#12

May 24, 2010

  1. Reverse Lunges (Barbell on shoulders; back squat style)
  2. Good Mornings (Bar still on shoulders)
  3. Shoulder Press or Thruster
  4. Hang Cleans
  5. Front Squats
  6. Bent Over Row
  7. Romanian Deadlifts
  8. Push Ups

Breakfast

2scoops met drive.  220. 6.

Lunch

4.5 oz ribeye. 468
1 c broccoli
Sprinkle of cheese. 25

Snack

1oz. Colby Jack cheese. 112

Dinner

1 1/2 of a pork chop. 406
3 cups broccoli. 
Sprinkle cheddar. 25

Snack

1pork chop. 271
Sprinkle cheese. 25
2 cups broccoli

Totals. 1552 cal. 6 carb. 


#13

May 25, 2010

Breakfast

3 eggs whole scrambled. 140
2 slices bacon. 160
Sprinkle of cheddar cheese. 25
2 tbsp milk. 16.5 cal. 1.5 carbs. 

Workout

10 Hill sprints (on short sand hill no resting, stopped when my gums hurt) 100% effort. 

Dinner

2 tbsp butter
Mushroom gravy mix. 80 cal (from package)
4 oz roast beef. 190 (from package)
1cup diced celery
A little mushroom
1 onion

Workout

  1. Reverse Lunges (Barbell on shoulders; back squat style)
  2. Good Mornings (Bar still on shoulders)
  3. Shoulder Press or Thruster
  4. Hang Cleans
  5. Front Squats
  6. Bent Over Row
  7. Romanian Deadlifts
  8. Push Ups
    All with 20 lbs on bb

Shake

2 scoops met drive. 220 cal. 6 carbs. 
1 cup Greek yogurt 90 cal. 7 carbs. 

Totals. 1121 cal. 15 carbs. 


#14

Wow the calorie intake of a small bird. You are certain to lose weight doing that. Along with the working out. Good work darling!


#15

May 26, 2010

Breakfast

3 eggs whole scrambled. 140
2 slices bacon. 160
Sprinkle of cheddar cheese. 25
2 tbsp milk. 16.5 cal. 1.5 carbs. 
1 tbsp butter. 100

Lunch

1/4 c milk.  32.5 cal. 12 carbs. 
3/4 c mayo.  1080 
4.5 tsp ranch mix. 65
divided by 4 because I only ate 1/4 cup 295 cal. 3 carbs. 
3 boiled eggs whole. 210
4 leaves romaine
Handful spinach
A little onion
2 slices bacon. 160
Sprinkle cheddar. 25

Dinner

9 oz. Boiled beef. 1038
5 leaves cabbage
2 leaves bok choy

Workout

  1. Reverse Lunges (Barbell on shoulders; back squat style)
  2. Good Mornings (Bar still on shoulders)
  3. Shoulder Press or Thruster
  4. Hang Cleans
  5. Front Squats
  6. Bent Over Row
  7. Romanian Deadlifts
  8. Push Ups
    All with 20 lbs on bb

Shake

2 scoops met drive. 220 cal. 6 carbs. 
1 cup Greek yogurt 90 cal. 7 carbs. 

Totals. 2479 cal. 18 carbs. 


#16

Very interesting foods you are eating.


#17

May 27, 2010

Breakfast

2 scoops met drive. 220 cal. 6 carbs. 

2 slices bacon. 160
3 whole eggs. 210
Sprinkle cheddar. 25
2 tbsp milk. 16.25 cal. 1.5 carbs
1 tbsp butter. 100
Handful spinach

Lunch

4 leaves romaine
Handful of spinach
A little onion
1/4 c ranch. 295 cal. 3 carbs. 
1 egg. 70
1/4 cup cheddar. 100

Dinner

5 leaves romaine
Handful of spinach
A little onion
1/4 c ranch. 295 cal. 3 carbs. 
2 egg. 140
1/4 cup cheddar. 100

9 oz. Boiled beef. 1038
5 leaves cabbage
2 leaves bok choy

Totals. 2769.25 cal. 13.5 carbs. 


#18

It's something my mom makes. I believe the beef and cabbage is an Irish recipe with a philipino twist. Kind of like me!


#19

That is your recipe. 1 irish + 1 filipino= 1 candy. 2 ethnicities when added still equal one. Boiled beef and cabbage sounds very good.


#20

It is. I'll get the recipe and make it for you some time.