Diet And Workout Journal

[SFRL]

I am going to keep a daily diet and exercise journal. 

Background Info:

Sex: Male

Age: 33

Height: 6'2"

Bodyweight: Around 230 lbs

Body type: Mesomorph mixed with some Endomorph characteristics. 

Otherwise your typical guy who lives in America and hits the gym a few time a week. Somewhat buff with a little too much body fat. 

Edited July 28, 2017 by SFRL

[SFRL]

7/28/17

Last evening I have started with intermittent fasting. 

The expected results from intermittent fasten are:

Weight loss

Reduction of insulin resistance 

Increase of testosterone

 

I had not eaten between 6.00PM last night and 11.00 AM this morning. That made for 17 hours of intermittent fasting. 

During that time I did drink some bottled water and unfiltered tap water. 

When I got up I walked outside for 2 hours around the park. Taking brakes here there. More to relax then to workout. 

It was quite easy. I didn't feel particular hungry. Around 10.00 AM I got a light 'hunger feeling' due to the insulin spike telling me it was it's usual time to eat. 

At 11.00AM I ate 3 hard-boiled eggs. And the pouches of Quaker Original instant grits, which is a corn product. 

Making for a total of 434 calories. 22 grams of protein. 46 grams of carbs. 2 grams of fiber. 15 grams of fat. 

The main nutritional value was iron and Vitamin B and Vitamin D.

1.00 PM: Two hard boiled eggs.

156 calories. 12 grams of protein. 2 grams of carbs. 10 grams of fat. 

2.15 PM: 3 slices of multi-grain bread, 3 slices of cheese, 1 orange. 

615 calories, 30 grams of protein, 80 grams of carbs, 11 grams of fiber, 21 grams fat. 

Drinking bottled water from 2.15 PM.  Started to feel weak and agitated. Low concentration. Feeling better since the 2.15 PM meal. Got a slightly headache which is unusual for me. Probably because I usually drink coffee in the morning. Also I really needed the vitamin C from the orange. 

4.15 PM: 2 slices of multi grain bread, 3 slices of cheese, 1 banana.

555 calories, 25 protein, 73 grams carbs, 9 grams of fiber, 19 grams fat. 

5.30 PM: Small black coffee from Starbucks with 3 pouches of raw sugar. 

60 calories, 15 grams of carbs. 

 

6.00 PM: 2 hours fitness workout 

10 sets of bench press  

4 sets of abdominal machine

4 sets of chest press  machine

4 sets of pectoral fly machine

8 sets of bench press

10 sets of triceps pull down

2 sets of abdominal machine 

Total: 42 sets, two hours. 

 

8.30 PM: 2 slices of multi grain bread, 3 slices of cheese, 1 Granny Smith apple. 

508 calories, 25 protein, 49 carbs, 9 grams fiber, 14 grams fat. 

Total: 2328 calories, 114 grams protein, 265 grams carbs, 31 grams of fiber, 79 grams of fat. 

 

 

Edited July 29, 2017 by SFRL

[SFRL]

7/29/17

Weight: 232 lbs in gym clothes

 

2.15 PM: 1 1/2 hour workout

4 sets of dumbbell bench press

2 sets of dumbbell pec fly

8 sets of dumbbell bench press

1/2 hour of running on the treadmill

4 sets of leg raises 

Stretching 

 

Didn't keep track of my diet. Ate at 3.30 AM. Then around 8.00 AM. Skipped lunch. Didn't eat trough the day. Ate dinner around 7.30 AM. Also had a beer. Usually I don't drink. 

Edited July 31, 2017 by SFRL

[SFRL]

7/30/2017

Weight: 234 lbs in gym clothes

 

10.45 AM: 1 hour workout

4 sets of dumbbell rows (1 set = reps on both left and right side)

8 sets of dumbbell bench press

Total: 12 sets, 1 hour

 

Didn't keep track of my diet, ate 3 meals. 

Edited July 31, 2017 by SFRL

[SFRL]

8/1/2017

Weight: 233 lbs in gym clothes 

 

Diet:

7.30 AM: 4 slices of multi grain bread, 3 slices of cheese, 3 hard boiled eggs, 1 banana.

1045 calories, 60 grams of protein, 125 grams of carbs, 16 grams of fiber, 38 grams of fat

10.15 AM: Small black coffee from Starbucks, 3 puches of raw sugar. 

60 calories, 15 grams of carbs

1.15 PM: 2 slices of multi grain bread, 3 slices of cheese, 4 hard boiled eggs.

762 calories, 49 grams of protein, 48 grams of carbs, 6 grams of fiber, 39 grams of fat. 

4.15 PM: 1 Granny Smith apple

72 calories, 12 grams of carbs 3 grams of fiber. 

6.15 PM: 3 piece fried chicken, dirty rice, green beans, butter milk biscuit, black coffee with 3 pouches of raw sugar. 

1515 calories, 71 grams of protein, 112 grams of carbs, 3 grams of fiber, 87 grams of fat. 

10.15 PM: 1 Granny Smith apple, 2 hard boiled eggs. 

228 calories, 12 grams of protein, 13 grams of carbs, 3 grams of fiber, 10 grams of fat. 

Total: 3682 calories, 192 grams of protein, 325 grams of carbs, 31 grams of fiber, 147 grams of fat. 

 

10.50 AM Workout 1: 2 hours fitness 50 sets

4 sets of linear leg press machine 

4 sets of regular leg press machine 

8 sets of bench press 

4 sets of abdominal machine 

4 sets of free weights military press

4 sets of pecs fly machine

2 sets of bicep curl machine 

4 sets of abdominal machine 

6 sets of adjustable pulleys bicep curls 

10 sets of adjustable pulleys triceps pull down. 

Stretching 

8.20 PM Workout 2: 1/2 hour of fitness 20 sets

4 sets triceps push down

4 sets abdominal machine 

4 sets triceps extension machine 

4 sets biceps curls machine 

4 sets biceps barbell curls

 

 

 

Edited August 1, 2017 by SFRL

[SFRL]

Motivation 

[SFRL]

8/2/17

8.15 AM: 1 banana

121 calories, 1 gram of protein, 31 grams of carbs, 4 grams of fiber, 0 grams of fat. 

9.00 AM: Black coffee no sugar

12.00 AM: 4 slices of multi grain bread, 3 hard boiled eggs, 3 buttermilk biscuits. 

1254 calories, 56 grams of protein, 172 grams of carbs, 12 grams of fiber, 44 grams of fat.

4.30 PM: Black coffee, 3 packages of raw sugar.

60 calories, 15 grams of carbs

7.50 PM: 1 banana, 5 buttermilk biscuits.

1021 calories, 21 grams of protein, 141 grams of carbs, 4 grams of fiber, 45 grams of fat.

10.00 PM: hard boiled eggs

486 calories, 36 grams of protein, 4 grams of carbs, 0 grams of fiber, 30 grams of fat. 

2924 calories, 114 grams of protein, 363 grams of carbs, 20 grams of fiber, 119 grams of fat. 

 

Workout:

4 sets of upright barbell row

4 sets of lats pull down behind the head

4 sets of lats pull down close grip to the chest 

4 sets of abdominal machine 

4 sets of lats pull down medium grip to the chest

4 sets abdominal machine

4 sets lats pull down to the chest wide grip

4 sets of pecs fly machine 

4 sets of bicep curls standing dual dumbbells

4 sets of bicep curls machine 

20 minutes running on the treadmill

20 minutes on the stationary bicycle

Total 40 sets, 40 minutes of cardio. Two hour workout. 

 

 

Edited August 2, 2017 by SFRL

[SFRL]

So far keeping track of my diet has been interesting. 

First of all I think I am doing ok on my fiber. I am hitting around 30 grams of fiber a day. 30 grams a day being the recommended value. 

I am going to see if I can phase out the multi grain bread since I don't think it works well for my digestion. And replace it with some other foods like Avocado. Which is high in both fiber and fat. 

Edited August 1, 2017 by SFRL

[SFRL]

Motivation

[SFRL]

8/3/17

5.00 AM: Medium black coffee, 3 packages of raw sugar, sausage egg and cheese Starbucks breakfast sandwich.

680 calories, 19 grams of protein, 56 grams of carbs, 1 gram of fiber, 28 grams of fat. 

9.00 AM: Cracker Barrel 2 eggs, grits, hash brown casserole, hickory-smoked country ham, small orange juice, two cups of coffee, 1 half and half milk, 2 packages of white sugar. 

5.00 PM: 1 slice of Whole Foods supreme pizza, 1 small avocado, 1 glass of skim milk, 1.5 oz of Gouda cheese. 

834 calories, 37 grams of protein, 59 grams of carbs, 12 grams of fiber, 48 grams of fat. 

10.00 PM: 2 glasses of skim milk.

180 calories, 18 grams of protein, 26 grams of carbs, 0 grams of fat. 

11.00 PM: 1 glass of skim milk, whole package of dark chocolate almonds, 1 serving of salted almonds. 

1100 calories, 31 grams of protein, 94 grams of carbs, 15 grams of fiber, 76 grams of fat. 

 

Workout: No workout 

 

Edited August 3, 2017 by SFRL

[SFRL]

8/4/17

9.30 AM: 4 slices of multi grain bread, 6 tablespoons of natural peanut butter, 1 glass of skim milk, 1 cup black coffee, 1 package white sugar. 

1150 calories, 50 grams of protein, 131 carbs, 18 grams of fiber, 56 grams of fat. 

3.45 PM: 3 slices of multi grain bread, 6 tablespoons of natural peanut butter, 2 glasses of skim milk. 

750 calories, 54 grams of protein, 119 grams of carbs, 15 grams of fiber, 54 grams of fat. 

4.50 PM: 1/2 pound of chicken breast, baked in PAM. 

248 calories, 52 grams of protein, 0 grams of carbs, 0 grams of fiber, 3 grams of fat. 

6.15 PM: Small black coffee, 3 packages of raw sugar.

60 calories, 15 grams of carbs. 

9.20 PM: 1/2 of chicken breast, 1 small avocado, 3 glasses of skim milk. 

752 calories, 82 grams of protein, 51 grams of carbs, 10 grams of fiber, 24 grams of fat.

Total: 2960 calories, 238 grams of protein, 316 grams of carbs, 137 grams of fat.

 

12.40 PM Workout #1: 1 hour

10 sets of bench press

5 sets of mts bench press machine 

5 sets of mts linear leg extensions machine

 

7.40 PM Workout #2: 1 hour

5 sets of mts linear leg extensions machine 

5 sets of lats pull down close grip 

5 sets of military press

5 sets mts incline press machine

5 sets of shoulder press machine

5 sets of abdominal machine 

Total for the day: 50 sets, 2 hours fitness

Edited August 4, 2017 by SFRL

[SFRL]

8/5/17

No diet

6.30 AM Workout 1 hour 

10 sets of dumbbell bench press

Total 10 sets, 1 hour

Edited August 6, 2017 by SFRL

[SFRL]

8/6/17

No diet

8.45 AM Workout 1 hour

12 sets of standing military press free weights 

Total: 12 sets, 1 hour

 

Edited August 6, 2017 by SFRL

[SFRL]

8/7/17

No diet

9.10 AM Workout 2 hours

5 sets of dumbbell chest press

5 sets of chest press machine 

10 sets of triceps push down cable 

5 sets of mts linear leg press machine 

2 sets of shoulder press machine 

3 sets of row/deltoid machine 

10 minutes of running in the treadmill 

Stretching 

5 sets of pulldown machine 

5 sets of vertical barbell row 

Stretching 

Total 40 sets, 10 minutes of cardio, 2 hours workout

[SFRL]

8/8/17

5.05 PM Workout 1 hour and 10 minutes

5 sets of squats

5 sets of abdominal machine 

5 sets of linear leg extension machine 

5 sets of lower back extension machine 

5 sets of pulley back row close grip 

Total 25 sets, 1 hour and 10 minutes