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AP's Journal-Now With Dietary Guidance from James

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2003/12/29 12:50:08 (permalink)

AP's Journal-Now With Dietary Guidance from James

New year, new goals. My foremost goal is to lose 21lbs in 12 weeks, which I think is a realistic yet challenging target. I currently weigh 176lbs and hope to get down to as close to 154lbs as possible. My other goals are to drink 3-4 litres of water a day, and to get at 9 hours of sleep per night. I will perform cardio 5 times per week, first thing in the morning, of moderate intensity, and maybe add some HIIT if needed. Training wise, I will be using Frankie NY's 5x5 routine:

Monday (Pull):
Close Grip Underhand Chins
Deadlifts
Barbell Rows

Wednesday (Push):
Barbell Bench Press
Seated Barbell Shoulder Press
Close Grip Bench Press

Friday (Legs):
Squats
Stiff Legged Deadlifts
Calf Raises
Crunches

Diet wise, I will be eating 2500 cals per day, consisting of 226g protein, 250g carbs and 50g fats, split into 6 meals:

Breakfast
"Protein Pancakes"
5 egg whites
25g whey
250ml skimmed milk
50g oatmeal
Tbsp olive oil

Meal
"Homemade MRP"
400ml skimmed milk
30g oatmeal
1/2 banana
25g whey
Peanut Butter

Main Meal
Chicken breast
67.5g Brown Rice
Broccoli

Post Workout
37.5g whey
35g dextrose

or on non-workout days:

Tuna
Apple

Meal
Tuna
50g bran cereal
Salad

Before Bed
25g casein
400ml skimmed milk
Tbsp olive oil

All help and suggestions appreciated

Thanks








#1

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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/29 12:56:58 (permalink)
    Mon, Dec 29

    Weight: 176lbs
    Waist: 35.5ins
    Fat Pinch: 23mm (20%BF)

    10.30am: 20 mins cardio (pulse rate at end: 184 bpm)

    11.00am: Protein pancakes, 600ml water

    1.00pm: Tuna salad, 50g bran cereal w/skimmed milk, 600ml water

    2.00pm: Workout, 600ml water

    Chins - Bodyweight x 1, 5 x negatives
    Deadlifts - (70kgx5)x5
    Barbell Rows - (30kgx5)x5

    A great workout, just managed the very last rep for deadlifts. This routine seems great as I could concentrate all my efforts on the big exercises without having to hold back for isolation exercises. Due to being very weak at chins, I only managed 1 rep with my bodyweight, then a set of 5 for negatives. Hopefully over the weeks I'll be able to build up my chinning strength, with my immediate goal being to complete 5 sets of single chins.

    3.00pm: 37.5g whey in water, 35g dextrose, 600ml water

    4.30pm: Tuna, 70g brown rice

    7.30pm: Homemade MRP, 600ml water

    11.00pm: Casein shake w/olive oil







    #2
    Skrewdriver
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/29 23:09:04 (permalink)


    happy new year and good luck with your goals. good thing to be able to plast your goals on the internet - you know it'll still be here next year staring you in the face.. - be interesting to see if you meet your target.

    quick question - what goes into a protein pancake?

    #3
    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/29 23:17:55 (permalink)
    Cheers mate.

    "Protein Pancakes":

    5 egg whites
    25g whey
    250ml skimmed milk
    50g oatmeal
    Tbsp olive oil

    Got the recipe from Big Les
    #4
    Skrewdriver
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/30 00:35:31 (permalink)
    sounds good. and quick. cheers
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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/30 13:33:21 (permalink)
    Tue, Dec 30

    12.30pm: 20 mins cardio (10 mins HIIT, 10 mins moderate)

    1.00pm: Whey in milk, 50g oatmeal, tbsp olive oil, 600ml water

    2.30pm: Tuna salad, 50g bran cereal w/skimmed milk

    4.30pm: Chicken breast, 70g brown rice

    7.30pm: Homemade MRP

    10.30pm: Tuna, apple

    00.00am: Casein shake, tbsp olive oil





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    ANGEL DELIGHT
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/30 23:50:52 (permalink)
    You have got it well planned. Planning is the key to success. Good Luck with it ap. ,
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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/31 09:21:51 (permalink)
    Cheers guys.
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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/31 15:42:52 (permalink)
    Wed, Dec 31

    9.30am: Cardio

    10.15am: Whey in milk, 50g oatmeal, tbsp olive oil

    12.30pm: Homemade MRP

    3.30pm: Tuna, 50g bran cereal

    4.30pm: Workout

    Barbell Bench Press - (42.5kgx5)5
    Barbell Shoulder Press - (30kgx5)3, 30kgx4, 30kgx3
    Close Grip Bench Press - (30kgx5)4, 30kgx4

    Solid workout, shoulder presses in particular were tough after bench press.

    5.30pm: Whey in water, 35g dextrose

    6.45pm: Homemade MRP

    00.30am: 2 glasses milk

    00.45am: Casein in milk, tbsp olive oil



    #9
    richyd
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    RE: AP's Journal-Now With Dietary Guidance from James 2003/12/31 16:27:45 (permalink)
    yeah ap good luck mate just looked at your diet i normally use malto powder 4 my homemade meal reaplacement but im gona give your recipe a go i think with maybe a few changes gona have 2 get a blender though.
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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/01 16:40:53 (permalink)
    Thurs, Jan 1

    11.30am: Whey in milk, 50g oatmeal, tbsp olive oil

    1.30pm: Lamb, potatoes, vegetables, bottle of Lucozade

    4.00pm: Chicken breast, 25g bran cereal w/skimmed milk

    7.00pm: Homemade MRP

    10.00pm: Tuna, apple

    11.00pm: 20 mins cardio

    00.00am: Casein in milk, tbsp olive oil


    #11
    T-Bone123
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/01 20:19:22 (permalink)
    Have your whey in water after cardio/breakfast.

    Having it with milk slows down its absorbtion, not desirable after cardio or upon waking need protein quick at these times.

    Keep up the journal looking good so far, especially the deadlifting.
    #12
    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/03 11:26:12 (permalink)
    Friday, Jan 2

    9.30am: Whey in milk, 50g oatmeal, tbsp olive oil

    1.30pm: Tuna, 25g bran cereal

    2.30pm: Workout

    Squat - (50kgx5)x5
    S.L. Deadlift - (50kgx5)x5

    A tough workout, s.l. deadlifts were tough after squats as my legs were shaking so much.

    3.30pm: Whey in water, bottle of lucozade

    4.30pm: Tuna

    7.30pm: Homemade MRP

    00.00am: Casein in milk, tbsp olive oil

    Times of eating not spot on today, but all the right foods so not too bothered. No cardio today as it was legs day.



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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/03 13:54:50 (permalink)
    Sat, Jan 3

    OFF DAY

    This is not an all I can eat day, but rather just a day off from the task of fitting in a meal every 2-3 hours. I will have one of these a week, and with no cheating in the week.

    What I have eaten today:

    Lucozade
    Piece of cod and handful of chips
    Bar of chocolate
    2 pints of milk
    2 chicken breasts
    2 tortilla wraps
    2 bowls of oat cereal



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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/04 15:14:37 (permalink)
    Sun, Jan 4

    12.00pm: Whey in milk, 25g bran cereal, tbsp olive oil

    2.00pm: 2 chicken breasts, broccoli, carrots, glass of milk

    4.00pm: Tuna, 25g bran cereal

    6.00pm: Protein pancakes

    7.30pm: 20 mins cardio

    8.00pm: Homemade MRP

    11.00pm: Casein in milk, tbsp olive oil





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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/05 08:21:05 (permalink)
    Mon, Jan 5

    Weight: 175lbs (down 1lb from last week)
    Waist: 35.25ins (down 1/4 of an inch from last week)

    8.15am: Whey in milk, 50g oatmeal, tbsp olive oil

    11.00am: Homemade MRP

    1.45pm: Tuna, 25g bran cereal

    4.00pm: Workout

    Chins - 1 set x 2 reps, 4 sets x 1 rep
    Deadlifts - (72.5kgx5)x5
    Barbell Rows - (31kgx5)x5

    5.00pm: Whey in water, 35g dextrose

    8.00pm: Chicken breast, 35g brown rice

    11.00pm: Casein in milk, tbsp olive oil

    No cardio today, but will make up for this by doing an extra session at the weekend



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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/06 12:39:15 (permalink)
    Tues, Jan 6

    10.00am: Whey in milk, 50g oatmeal, tbsp olive oil

    1.00pm: Chicken breast, 35g brown rice

    4.00pm: Tuna, 25g bran cereal

    5.30pm: Tuna, apple

    8.30pm: Homemade MRP

    10.30pm: Cardio

    11.30pm: Casein in milk, tbsp olive oil


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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/07 16:37:11 (permalink)
    Weds, Jan 7

    8.45am: Whey in milk, 50g oatmeal, tbsp olive oil

    12.00pm: Tuna, 25g bran cereal

    1.00pm: Workout

    Bench Press - (45kgx5)x5
    Shoulder Press - (30kgx5)x5
    Close Grip Bench Press - (30kgx5)x5

    Weight up in bench press and got all reps, and also got all reps for shoulder press and close grip press, so will put the weight up for those next week.

    2.00pm: Whey in water, 35g dextrose

    2.30pm: Cardio (played football)

    4.15pm: Homemade MRP

    7.15pm: Chicken breast, 35g brown rice

    10.30pm: Casein in milk, tbsp olive oil




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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/08 18:40:33 (permalink)
    Thurs, Jan 8

    9.00am: Whey in milk, 50g bran cereal

    12.00pm: Homemade MRP

    2.00pm: Tuna, 25g bran cereal

    5.30pm: Tuna, apple

    8.30pm: Chicken breast. 35g brown rice

    11.30pm: Casein in milk


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    ap
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    RE: AP's Journal-Now With Dietary Guidance from James 2004/01/10 00:46:25 (permalink)
    Fri, Jan 9

    9.00pm: Whey in milk, 50g bran cereal

    11.00am: Protein Bar

    1.00pm: CHEAT MEAL: CHICKEN PIZZA

    4.00pm: Chicken breast, 25g bran cereal

    5.00pm: Workout

    Squat - (52.5kgx5)x5
    S.L. Deadlift - (52.5kgx5)x5

    6.00pm: Whey in water, dextrose

    11.30pm: Pint of milk

    A poor days eating due to being out most of day and night.

    00.30am: Casein in milk



    #20
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