Day 43
Workout: RPT B
Nutrition: 3113 / Protein: 203 / Carbs: 197 / Fat: 157
Weight: 176.6
I had a sleepover last night and I'm working hard to not reveal how crazy I am to this girl yet, thus I put off my workout until she left tonight. Kind of weird timing, but close to an 8 hour window.
Noon: Meaty Omelet and Broccoli.
Calories: 755 / Protein: 53 / Carbs: 9 / Fat: 55
4pm: Cheese while watching a movie. Muenster cheese is so amazing, I kind of wish I could eat it every meal of my life. About half of the 12oz block we bought for the movie snack.
Calories: 700 / Protein: 49 / Carbs: 0 / Fat: 56
8pm: Hit the gym for a good workout. I started fully using RPT last workout "A" and this was my first "B" workout with it. I loved all of it.
Barbell Shoulder Press:
5x110 (PR)
8x95
10x80
Deads:
5x335 (PR)
5x295
Machine Shoulder Press:8x120
8x120
8x120 - I probably could have pushed a bit more on this - I will improve it next time.
Shrug:
12x310 (PR)
12x310
12x310
Dips:
10x35lbs (PR)
10x35
8x35
Chin:
10
6
4
5 (added additional set because I wasn't happy with set 3.)
Overall I was really happy with the workout, then went directly to Subway for a monster postworkout meal of 2 footlongs (meatball and turkey.) Honestly, I was super full, but it was, as always, super fun to put down that much food.
Calories: 1616 / Protein: 90 / Carbs: 188 / Fat: 46
The last meal also includes the BCAA's I drank while at the gym. I just ordered the Orange flavor of BCAA's Xtend from BB.com and hope it will be in Saturday, I'm running low (Again). Luckily it tastes great - it makes me not cringe so much about the price.
Thursday, October 13, 2011
Wednesday, October 12, 2011
Day 42
Workout: REST
Nutrition: 1683 / Protein: 141 / Carbs: 93 / Fat: 85
Weight: 178.6
Noon: Simple day - I was working during the day and just grabbed a Meaty Omelet around noon.
Calories: 726 / Protein: 51 / Carbs: 3 / Fat: 55
7pm: Date night and we hit Mad Mex. I just had 3 fish tacos and didn't eat the beans or rice. Really nice date and I managed to not look completely insane for the way I eat. Win.
Calories: 957 / Protein: 90 / Carbs: 90 / Fat: 30
Honestly - I don't really believe these numbers for the tacos, but it's what I saw on the data base and just went with it. I was probably well below my goal numbers today, but that's ok for a rest day.
Nutrition: 1683 / Protein: 141 / Carbs: 93 / Fat: 85
Weight: 178.6
Noon: Simple day - I was working during the day and just grabbed a Meaty Omelet around noon.
Calories: 726 / Protein: 51 / Carbs: 3 / Fat: 55
7pm: Date night and we hit Mad Mex. I just had 3 fish tacos and didn't eat the beans or rice. Really nice date and I managed to not look completely insane for the way I eat. Win.
Calories: 957 / Protein: 90 / Carbs: 90 / Fat: 30
Honestly - I don't really believe these numbers for the tacos, but it's what I saw on the data base and just went with it. I was probably well below my goal numbers today, but that's ok for a rest day.
Tuesday, October 11, 2011
Day 41
Workout: Upper Body Fuckarounditus in the Hotel Gym
Nutrition: Calories: 3103 / Protein: 290 / Carbs: 182 / Fat: 127
Weight: -n/a- Hotel
9am: BCAA's and hit the gym in the hotel for a workout. They had dumbbells up to 50lbs and a cable machine that didn't suck too much. My workout buddy is on tour with us, so we decided to do 2 different exercises per body part - upper only - no real way to do lower with such low weights.
DB Bench:
20x50lbs
15x50
12x50
DB Incline Fly:
8x35
8x35
8x35
Chins:
10 (PR)
5
5
Wide-Grip Lat Pull-Downs:
12x90
8x110
6x130
DB Shoulder Press:
10x50
9x50
8x50
Cable Internal Rotation:
8x45
8x45
12x50
DB Lying Triceps Ext:
5x40 (PR)
8x40 (PR)
8x40
Incline DB Curl:
7x35
7x35
5x35
Solid workout. I hate going off program - and actually this is the first time I have since starting SL5x5, but there was simply no option here unless we were going to drive far and pay for a day pass, when the hotel gym was right there. It was fun to mix it up, but the anal part of me still hates it.
There were a couple girls from the orchestra in the gym on the cardio machines, and no doubt it was fun to show off a bit.
11am: We hit our regular diner near the concert venue for these huge omelets we discovered. So amazing. Bacon, Ham, Sausage and Cheese Omelet, with 3 pancakes and sugar free syrup. Amazing breakfast.
Calories: 1189 / Protein: 73 / Carbs: 52 / Fat: 75
5pm: Stopped at a rest stop on the way home and had a personal pan pizza. Not very primal of me, but man, I really miss pizza and needed the carb burst on a lifting day. Also, 2 servings of BCAA's in the car between ending our show and dinner.
Calories: 924 / Protein: 59 / Carbs: 92 / Fat: 34
7:30pm Ended my 8 hour window with McDonalds feast while still on the road. The drive went from 4pm-midnight, I wanted to use every minute of my 8 hour feeding window. Small ice cream cone and 7 grilled chicken patties from McDonalds.
Calories: 990 / Protein: 158 / Carbs: 38 / Fat: 18
Overall a solid day. We're doing basically the same trip in 2 weeks, I'd like to save money and bring more food. Maybe shakes and junk - although I don't love it, but I'm pissing away a lot of my per dium just eating fast food, even the cheap stuff.
Nutrition: Calories: 3103 / Protein: 290 / Carbs: 182 / Fat: 127
Weight: -n/a- Hotel
9am: BCAA's and hit the gym in the hotel for a workout. They had dumbbells up to 50lbs and a cable machine that didn't suck too much. My workout buddy is on tour with us, so we decided to do 2 different exercises per body part - upper only - no real way to do lower with such low weights.
DB Bench:
20x50lbs
15x50
12x50
DB Incline Fly:
8x35
8x35
8x35
Chins:
10 (PR)
5
5
Wide-Grip Lat Pull-Downs:
12x90
8x110
6x130
DB Shoulder Press:
10x50
9x50
8x50
Cable Internal Rotation:
8x45
8x45
12x50
DB Lying Triceps Ext:
5x40 (PR)
8x40 (PR)
8x40
Incline DB Curl:
7x35
7x35
5x35
Solid workout. I hate going off program - and actually this is the first time I have since starting SL5x5, but there was simply no option here unless we were going to drive far and pay for a day pass, when the hotel gym was right there. It was fun to mix it up, but the anal part of me still hates it.
There were a couple girls from the orchestra in the gym on the cardio machines, and no doubt it was fun to show off a bit.
11am: We hit our regular diner near the concert venue for these huge omelets we discovered. So amazing. Bacon, Ham, Sausage and Cheese Omelet, with 3 pancakes and sugar free syrup. Amazing breakfast.
Calories: 1189 / Protein: 73 / Carbs: 52 / Fat: 75
5pm: Stopped at a rest stop on the way home and had a personal pan pizza. Not very primal of me, but man, I really miss pizza and needed the carb burst on a lifting day. Also, 2 servings of BCAA's in the car between ending our show and dinner.
Calories: 924 / Protein: 59 / Carbs: 92 / Fat: 34
7:30pm Ended my 8 hour window with McDonalds feast while still on the road. The drive went from 4pm-midnight, I wanted to use every minute of my 8 hour feeding window. Small ice cream cone and 7 grilled chicken patties from McDonalds.
Calories: 990 / Protein: 158 / Carbs: 38 / Fat: 18
Overall a solid day. We're doing basically the same trip in 2 weeks, I'd like to save money and bring more food. Maybe shakes and junk - although I don't love it, but I'm pissing away a lot of my per dium just eating fast food, even the cheap stuff.
Monday, October 10, 2011
Day 40
Workout: REST
Nutrition: Calories: 1848 / Protein: 242 / Carbs: 24 / Fat: 88
Weight: 179.6
I decided that I really wanted chicken wings at the hotel bar tonight, so I held out most of the day to kill them later.
9am: BCAA's in the car on the way to my gig. (2 servings)
3pm: BCAA's after our gig while in the car heading to the next city. (2 servings)
7pm: McDonalds 4 grilled chicken patties.
Cal: 480 / Protein: 88 / Carbs: 8 / Fat: 8
10pm: 2 dozen hot/medium wings which were freaking outstanding at the hotel bar with the band. Really great time. I do fully admit I kind of love the looks of disbelieve when they see me eat like this!
Cal: 1200 / Protein: 112 / Carbs: 16 / Fat: 80
Nothing really to report today. Long day on the road. 8am-noon driving, 2 hour gig, then back in the car until about 9pm driving to the next city. No workout as planned.
Nutrition: Calories: 1848 / Protein: 242 / Carbs: 24 / Fat: 88
Weight: 179.6
I decided that I really wanted chicken wings at the hotel bar tonight, so I held out most of the day to kill them later.
9am: BCAA's in the car on the way to my gig. (2 servings)
3pm: BCAA's after our gig while in the car heading to the next city. (2 servings)
7pm: McDonalds 4 grilled chicken patties.
Cal: 480 / Protein: 88 / Carbs: 8 / Fat: 8
10pm: 2 dozen hot/medium wings which were freaking outstanding at the hotel bar with the band. Really great time. I do fully admit I kind of love the looks of disbelieve when they see me eat like this!
Cal: 1200 / Protein: 112 / Carbs: 16 / Fat: 80
Nothing really to report today. Long day on the road. 8am-noon driving, 2 hour gig, then back in the car until about 9pm driving to the next city. No workout as planned.
Sunday, October 9, 2011
Day 39
Workout: StrongLifts A
Nutrition: Calories: 3160 / Protein: 242 / Carbs: 291 / Fat: 112
Weight: 176.6
10am: BCAA's on the way to church. I woke up really sore from the calf/forearm work I did 2 days ago. Already was worried about my workout.
1pm: Went to Eat 'n Park with friends for a Sunday feast. Meat lover's omelet, broccoli and 6 blueberry pancakes.
Calories: 1235 / Protein: 65 / Carbs: 102 / Fat: 61
2pm: Hit the gym for my workout. This was the first time in 16 weeks I dumped the 5x5 StrongLifts workout and went full out Reverse Pyramid Training. I LOVED IT.
Barbell Squats:
5x290
7x260
8x230 - very deep :)
Bench:
4x175 (PR)
5x160
6x145
Row:
5x190
6x170
8x150
DB Incline Bench:
8x65
10x55
12x45
Machine Fly: (Rest/Pause)
10x130
6x130
5x130
Push-Up (Super-set):
15/10/15
Full Range of Motion Lat Pull-Down: (Super-set)
15x50/10x50/10x50
4pm: Post workout feast during football! A whole hot wing pizza and cup of sweet potato fries.
Calories: 1162 / Protein: 44 / Carbs: 166 / Fat: 37
7pm: Had some whey waffles and a whey shake on the way to work. Pretty boring, but hit my macros.
Calories: 721 / Protein: 122 / Carbs: 23 / Fat: 14
I loved the lifting workout and really feel like I can push higher weights given I don't have to maintain that for 5 full sets. We'll see if it sparks my stalled lifts (bench/military press) so I can get over the hump. I'll continue to do basically A and B workouts since that's working so well.
Nutrition: Calories: 3160 / Protein: 242 / Carbs: 291 / Fat: 112
Weight: 176.6
10am: BCAA's on the way to church. I woke up really sore from the calf/forearm work I did 2 days ago. Already was worried about my workout.
1pm: Went to Eat 'n Park with friends for a Sunday feast. Meat lover's omelet, broccoli and 6 blueberry pancakes.
Calories: 1235 / Protein: 65 / Carbs: 102 / Fat: 61
2pm: Hit the gym for my workout. This was the first time in 16 weeks I dumped the 5x5 StrongLifts workout and went full out Reverse Pyramid Training. I LOVED IT.
Barbell Squats:
5x290
7x260
8x230 - very deep :)
Bench:
4x175 (PR)
5x160
6x145
Row:
5x190
6x170
8x150
DB Incline Bench:
8x65
10x55
12x45
Machine Fly: (Rest/Pause)
10x130
6x130
5x130
Push-Up (Super-set):
15/10/15
Full Range of Motion Lat Pull-Down: (Super-set)
15x50/10x50/10x50
4pm: Post workout feast during football! A whole hot wing pizza and cup of sweet potato fries.
Calories: 1162 / Protein: 44 / Carbs: 166 / Fat: 37
7pm: Had some whey waffles and a whey shake on the way to work. Pretty boring, but hit my macros.
Calories: 721 / Protein: 122 / Carbs: 23 / Fat: 14
I loved the lifting workout and really feel like I can push higher weights given I don't have to maintain that for 5 full sets. We'll see if it sparks my stalled lifts (bench/military press) so I can get over the hump. I'll continue to do basically A and B workouts since that's working so well.
Saturday, October 8, 2011
Day 38
Workout: REST
Nutrition: Calories: 1736 / Protein: 143 / Carbs: 92 / Fat: 86
Weight: -hotel- n/a
I started eating early today. We left the hotel at 7am and I downed some BCAA's first thing, but was dealing with a minor sore throat and a lot of irritation that we were already on the road again. I had a bag of pork rinds in the car and at them around 9am.
9am: Pork Rinds + Xtend. By 11am, we stopped for lunch and I was HUNGRY! The rest stop only had a Burger King, so I went with a double whopper, no bun on top of a huge garden salad. All together:
Calories: 1082 / Protein: 94 / Carbs: 21 / Fat: 69
4pm: We finally got back to Pittsburgh and I hit Burger King on the way home and had a small ice cream cone to coat my sore throat. Weak? Yeah. Good? OH HELLS YEAH.
Calories: 240 / Protein: 0 / Carbs: 29 / Fat: 13
7am: They fed us again at the gig. This time it was two grilled chicken patties and a small potato that seemed to have some cheese or butter or something. Total guess work on the calories here. There was a bit of sauce, but not much. 4-5 green beans as well.
Calories: 414 / Protein: 49 / Carbs: 42 / Fat: 4
It's the highest carbs I've had on a rest day, which I justified as I'm freaking wiped out from all this traveling and needed the potato for the energy boost. I've sucked down a crap load of coffee and pop in the past 2 days, and so happy to be in my computer chair, in my own house typing this. Tomorrow, I'll hit the gym for StrongLifts A and watch some football. Monday morning, we leave on tour again.
Feeling lean and motivated throughout the weekend until tonight, when I started to feel a slight bumming out coming on. Instead of take the old "Suck it up and work harder because you're fat" self talk motivation, I went with "You look really good, and with just a bit more work, can look better." motivation and it seemed to get me out of it. I need to keep an eye on it tomorrow to make sure I don't start to slip up. Dips in motivation always lead to a 3-4 day major binge which sets me back weeks!
I think I'm just very tired and haven't slept well at all in the past few days. I'm beat and going to bed now. I have some changes coming in my workouts, to utilize some Reverse Pyramid Training, but I'll write about that tomorrow.
Peace.
Nutrition: Calories: 1736 / Protein: 143 / Carbs: 92 / Fat: 86
Weight: -hotel- n/a
I started eating early today. We left the hotel at 7am and I downed some BCAA's first thing, but was dealing with a minor sore throat and a lot of irritation that we were already on the road again. I had a bag of pork rinds in the car and at them around 9am.
9am: Pork Rinds + Xtend. By 11am, we stopped for lunch and I was HUNGRY! The rest stop only had a Burger King, so I went with a double whopper, no bun on top of a huge garden salad. All together:
Calories: 1082 / Protein: 94 / Carbs: 21 / Fat: 69
4pm: We finally got back to Pittsburgh and I hit Burger King on the way home and had a small ice cream cone to coat my sore throat. Weak? Yeah. Good? OH HELLS YEAH.
Calories: 240 / Protein: 0 / Carbs: 29 / Fat: 13
7am: They fed us again at the gig. This time it was two grilled chicken patties and a small potato that seemed to have some cheese or butter or something. Total guess work on the calories here. There was a bit of sauce, but not much. 4-5 green beans as well.
Calories: 414 / Protein: 49 / Carbs: 42 / Fat: 4
It's the highest carbs I've had on a rest day, which I justified as I'm freaking wiped out from all this traveling and needed the potato for the energy boost. I've sucked down a crap load of coffee and pop in the past 2 days, and so happy to be in my computer chair, in my own house typing this. Tomorrow, I'll hit the gym for StrongLifts A and watch some football. Monday morning, we leave on tour again.
Feeling lean and motivated throughout the weekend until tonight, when I started to feel a slight bumming out coming on. Instead of take the old "Suck it up and work harder because you're fat" self talk motivation, I went with "You look really good, and with just a bit more work, can look better." motivation and it seemed to get me out of it. I need to keep an eye on it tomorrow to make sure I don't start to slip up. Dips in motivation always lead to a 3-4 day major binge which sets me back weeks!
I think I'm just very tired and haven't slept well at all in the past few days. I'm beat and going to bed now. I have some changes coming in my workouts, to utilize some Reverse Pyramid Training, but I'll write about that tomorrow.
Peace.
Friday, October 7, 2011
Day 37
Thursday, October 6, 2011
Day 36 (revised)
Workout: StrongLifts B
Nutrition: Calories: 2948 / Protein: 295 / Carbs: 197 / Fat: 113
Weight: 174.4
I finished the day with a foot long sub from Get-Go. Grilled chicken on wheat with buffalo sauce and cheese. I did eat it around 10:30pm which made my feeding window far too long today. It's the first time I've eaten all day since starting LeanGains.
9:30am: Omelet
2pm: Xtend
4pm: McDonalds grilled chicken and small McFlurry
10:30pm: 12" Buffalo Chicken Sub
Workout: Treadmill Walk 3.5mph/0% and 3mph/10% incline - alternating.
Nutrition: Calories: 1554 / Protein: 156 / Carbs: 21 / Fat: 91
Weight: -hotel- n/a
Woke up after riding in a car all night post gig in a hotel and jumped back in a car to get to Chicago. It was a long day already by noon, luckily I hit the treadmill for an hour of walking (in a crappy crappy hotel "gym" on a 1954 treadmill with no tv and no air condition.... totally unfun.) and felt lean all day.
2 servings of BCAA's in the morning. One during the treadmill hour and one in the car driving.
2pm: I broke the fast at 2 with a smallish bag of pork rinds. Super good stuff. Since it's incomplete proteins, it does slightly screw up my numbers, but no carbs and lots of crunchy goodness.
Cal: 320 / Pro: 36 (not really) / Carbs: 0 / Fat: 20
5pm: Hit the Wendy's across from the hotel while waiting between our sound check and the gig. Sooooooo much downtime on this trip. Hurry up and wait. 4 double stacks - no bun. So delicious. I love them so much for real - it's amazing.
Cal: 920 / Pro: 76 / Carbs: 4 / Fat: 64
8pm: They fed us at the gig. I always have to kind of guess here. It looked really light. A very small chicken breast with a bit of gravy and a really small potato sliced up.
Cal: 230 / Pro: 23 / Carbs: 17 / Fat: 7
I ended the day under calorie by about 250 from my goal and under protein, but just had such limited options while out. Probably should remember to bring some whey for occasions like this.
Day 36 (revised)
Workout: StrongLifts B
Nutrition: Calories: 2948 / Protein: 295 / Carbs: 197 / Fat: 113
Weight: 174.4
I finished the day with a foot long sub from Get-Go. Grilled chicken on wheat with buffalo sauce and cheese. I did eat it around 10:30pm which made my feeding window far too long today. It's the first time I've eaten all day since starting LeanGains.
9:30am: Omelet
2pm: Xtend
4pm: McDonalds grilled chicken and small McFlurry
10:30pm: 12" Buffalo Chicken Sub
------------------
Workout: Treadmill Walk 3.5mph/0% and 3mph/10% incline - alternating.
Nutrition: Calories: 1554 / Protein: 156 / Carbs: 21 / Fat: 91
Weight: -hotel- n/a
Woke up after riding in a car all night post gig in a hotel and jumped back in a car to get to Chicago. It was a long day already by noon, luckily I hit the treadmill for an hour of walking (in a crappy crappy hotel "gym" on a 1954 treadmill with no tv and no air condition.... totally unfun.) and felt lean all day.
2 servings of BCAA's in the morning. One during the treadmill hour and one in the car driving.
2pm: I broke the fast at 2 with a smallish bag of pork rinds. Super good stuff. Since it's incomplete proteins, it does slightly screw up my numbers, but no carbs and lots of crunchy goodness.
Cal: 320 / Pro: 36 (not really) / Carbs: 0 / Fat: 20
5pm: Hit the Wendy's across from the hotel while waiting between our sound check and the gig. Sooooooo much downtime on this trip. Hurry up and wait. 4 double stacks - no bun. So delicious. I love them so much for real - it's amazing.
Cal: 920 / Pro: 76 / Carbs: 4 / Fat: 64
8pm: They fed us at the gig. I always have to kind of guess here. It looked really light. A very small chicken breast with a bit of gravy and a really small potato sliced up.
Cal: 230 / Pro: 23 / Carbs: 17 / Fat: 7
I ended the day under calorie by about 250 from my goal and under protein, but just had such limited options while out. Probably should remember to bring some whey for occasions like this.
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