Today I start my diet

[wiscogooner]

Never been able to do chicken for breakfast.

Usually it's:

3-4 eggs
1pc homemade whole grain oat and flax bread, buttered
5-6 pieces dried apricot
8oz fresh squeezed OJ
protein shake (whey & water)

lunches & dinners vary daily. I try for a macro ratio of 30% fat, 50% protein, 20% carb based on grams contained in each meal.

doing the beginners stronglifts 5x5 program m/w/f

workout A: squats, bench, inverted row, pushups, reverse crunch
workout B: squats, deads, overhead press, pullup/chinup, prone bridges

tue/thu/sat: row 5000m as fast as possible on the C2

every night before bed, natural PB and cottage cheese/greek yogurt, 1 mens multi, 2g fish oil, cal/mag/zinc tab, 1g L-Arginine and 2tbs psyllium w/ 8oz water

 

[jaydc7]

I would have to wake up around 5am in order to make breakfast before work and thats just not happening so I just add a little bit of chicken to supplement it. I eat beef a minimum of twice a week, but usually on the weekends when I have more time. I mix up how I prepare the chicken so its not the same thing all the time, but I do get bored with it.

If anyone has any ideas for a breakfast I can make the night before I'd be all ears.

Flabeur: I've been doing crossfit for a while now but slacked off as of late and want to get back into it.

 

[wiscogooner]

Originally Posted by jaydc7

If anyone has any ideas for a breakfast I can make the night before I'd be all ears.

**** I'd probably just make up a smoothie the night before (without ice or it'll separate). drink it on the commute.

whey, Greek yogurt, cottage cheese, rolled oats, raspberries, milk, PB, a banana, and some ground flax seeds. maybe even some ground quinoa too. may sound gross but it's actually quite tasty and when you're still a little sleepy who cares.

little bit of everything to get you going.

 

[jaydc7]

I actually did that for a while, and I'm thinking about starting again.

Wisco: Have you rowed? or do you erg for exercise?

 

[wiscogooner]

Originally Posted by jaydc7

Wisco: Have you rowed? or do you erg for exercise?

Actually not competitively. But I'm working toward joining a rowing club here in town at some point. My 5000m time isn't great and I have to take short 10-20sec breaks every 1500m or so. I'm pretty new to using ergs for cardio and it's ******* grueling.

The treadmill or the elliptical don't even compare.

 

[globetrotter]

Originally Posted by wiscogooner

**** I'd probably just make up a smoothie the night before (without ice or it'll separate). drink it on the commute.

whey, Greek yogurt, cottage cheese, rolled oats, raspberries, milk, PB, a banana, and some ground flax seeds. maybe even some ground quinoa too. may sound gross but it's actually quite tasty and when you're still a little sleepy who cares.

little bit of everything to get you going.

sorry, isn't that a little thick? how much milk?

 

[wiscogooner]

Originally Posted by globetrotter

sorry, isn't that a little thick? how much milk?
It's thick as ****. lol. but it keeps me feeling full for at least 2-3 hours. I work out 6 days a week and am trying to put on muscle so I consume probably close to 700-800 calories for breakfast when I do smoothies. my maintenance calories is somewhere around 3100-3200 calories/day. I'd say: 2 cups skim-2% milk 1/2 cup greek yogurt 1/2 cup cottage cheese 1/4 cup rolled oats 1/2 cup raspberries 2 tbs PB 1 banana 2tbs ground flax seeds or quinoa

 

[jaydc7]

Originally Posted by wiscogooner

Actually not competitively. But I'm working toward joining a rowing club here in town at some point. My 5000m time isn't great and I have to take short 10-20sec breaks every 1500m or so. I'm pretty new to using ergs for cardio and it's ******* grueling.

The treadmill or the elliptical don't even compare.


Ah, the only problem with going on the water is you will never want to sit on an erg again. Since you are trying to gain muscle it might be better to 3x1000 at a higher intensity with more rest in between, or mix it up a little. When I had to cut weight for lightweights I found one of the most effective ways was half hour pieces nice and slow. I am a big fan of 5x5 though.

 

[globetrotter]

Originally Posted by wiscogooner

It's thick as ****. lol. but it keeps me feeling full for at least 2-3 hours.

I work out 6 days a week and am trying to put on muscle so I consume probably close to 700-800 calories for breakfast when I do smoothies. my maintenance calories is somewhere around 3100-3200 calories/day.

I'd say:

2 cups skim-2% milk
1/2 cup greek yogurt
1/2 cup cottage cheese
1/4 cup rolled oats
1/2 cup raspberries
2 tbs PB
1 banana
2tbs ground flax seeds or quinoa

ok, just checking.


I do a smoothie twice a day -

scoop of whey
spoon of superfood
spoon of flaxseed
half teaspoon each ginger, tumaric, cinimon
half cup vegetable juice
half cup pomogranite juice
handfull of frozen blue berries

 

[wiscogooner]

Originally Posted by globetrotter

half teaspoon each ginger, tumaric, cinimon

that sounds interesting. never thought of turmeric and ginger in a smoothie.

I'll have to try your recipe

 

[globetrotter]

Originally Posted by wiscogooner

that sounds interesting. never thought of turmeric and ginger in a smoothie.

I'll have to try your recipe

they are great antioxidents, and it is the only way I can get them on a regular basis.

 

[thekunk07]

just have to go down on a southeast asian.

 

[globetrotter]

Originally Posted by thekunk07

just have to go down on a southeast asian.

 

[thekunk07]

today:

creatine and fish oil throughout + multi and green tea extract

5 eggs, 4 slices turkey bac on
coffee
16 oz water

metabolic drive w/water

6 oz steak w/israeli salad

metabolic drive

6 meatballs w/ 2 tbsp sauce, 9oz arugala w/sherry vinegar

metabolic drive

1 can tuna w/broccoli

arms:

barbell curls, 3 x 5
hammer curls, 3 x 8
close-grip chins, 3 x 10

close-grip benmch, 3 x 5
overhead dbell xtensions, 3 x 8
dips w/135 lbs, 3 x 10

 

[thekunk07]

stopped posting my boring diet but results, so far, are:

5 lbs lost

1.375 off waist

no change in arms or chest which leads me to believe all weight loss is fat