Gym Day

Bench 2x5 1x2 195...probably should have got 3 in that final set, but I'm happy with the first two...

Incline dumbbell press 3x10 35

Pec Deck- 2x10 130 1x8 130

Arm extension machine 3x12 65

Raised arm extension machine 2x10 80 1x8 80

10/23/12- 2531 cal 238g protein 70g fat

23.4 oz. chicken- 643 cal 129g protein 12g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
4 slices ww bread- 360 cal 16g protein 4g fat
1 slice cheddar- 80 cal 5g protein 7g fat
1 slice colby jack- 80 cal 5g protein 7g fat
5.75 oz. butternut squash w/ olive oil- 100 cal 1g protein 3.5g fat
2 tbsp BBQ sauce- 50 cal 0g protein 0g fat
4 grape leaves- 240 cal 4g protein 10g fat

2114 cal 247g protein 52.5g fat

40 minute run today

I still lurk in this thread. How much of a FPOS are you still?

10/24/12- 2531 cal 238g protein 70g fat

23oz. Chicken- 632 cal 127g protein 12g fat
255g pineapple- 136 cal 0g fat 0g protein
5.75 oz. butternut squash w/ olive oil- 100 cal 1g protein 3.5g fat
1 slice cheddar- 80 cal 5g protein 7g fat
1 slice monterey jack- 80 cal 5g protein 6g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
2 slices ww bread- 180 cal 8g protein 2g fat
3 tbsp BBQ sauce- 75 cal 0g protein 0g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
3 vodka sodas with lime- 228 cal 0g protein 0g fat

2244 cal 252g protein 48.5g fat

nice consistency man, keep it up

10/25/12- 2531 cal 238g protein 70g fat

219g pineapple- 117 cal 0g protein 0g fat
26oz. Chicken breast- 714 cal 143.5g protein 13.5g fat
2 slices ww bread- 180 cal 8g protein 2g fat
4 caps fish oil- 40 cal 0g protein 4g fat
Protein shake- 511 cal 87g protein 4g fat
1 slice monterey jack- 80 cal 5g protein 6g fat
1 slice colby jack- 80 cal 5g protein 7g fat
6.3 oz asparagus- 41 cal 4g protein 0g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat

1808 cal 253.5g protein 38g fat

.

TY Aidan

So, today I had a date for lunch, so I didn't get my morning protein shake in, and then we went to Cheesecake Factory, so I had to do the embarrassing thing and order the Skinnylicious Turkey Burger, which pretty much makes sure I'll never be getting any pussy, but whatever, the diet is the diet. Pussy probably has terrible macros anyway, at least that's what I keep telling myself. Also F Cheesecake Factory's BS ahi carpaccio nutrition facts (in their defense I found it on a third party site obv) but it has 0g of protein, yeah right, and 2g of saturated fat, yet no regular fat? Beyond dubious/******ed.

Either way, numbers. Weigh in when I wake up. Hope I'm not too fat, I'll have to take a nap to reduce weight.

10/26/12- 2531 cal 238g protein 70g fat

20.85oz chicken- 573 cal 115g protein 11g fat
12.05oz butternut squash w/ olive oil- 210 cal 2g protein 7g fat
183g pineapple- 98 cal 0g protein 0g fat
Ahi carpaccio- 130cal ?g protein 2 sat fat
Skinnylicious turkey burger w salad- 580 cal 28g protein 8g fat
3 tbsp yogurt honey mustard- 68 cal 1.5g protein 2g fat

1659 cal 146.5g protein 30g fat

Whoa, sorry guys. I didn't know anyone was reading this. I'll have a new weight up tomorrow. This isn't the YTF weigh myself every week thing, and there's exercise, and the girl I'm trying to have sex with isn't morbidly obese (which is one of probably numerous reasons why I haven't had sex with her yet)...anyway, weigh in tomorrow. Then probably two loose to no diet days. Then another full month on, before a nice two week diet break after the 27th.

Appreciate the lurking, feel free to be more vocal as well. I can take the criticism.

Diet started 8/27

8/27/12- 234.5
9/27/12- 225
10/27/12- 219.5

So, I snuck under my goal/hope this month to be under 220. I can't say I'm upset about that. Though this month hasn't been GREAT per se. Keep plugging along in the next month, and make it to the break I have planned after the next weigh in, hopefully down anywhere around another 5lbs. I think honestly, I should probably strive to eat a little more and get closer to my caloric numbers. Which reminds me I have to change them.

This month numbers will be 2470 cal 230g protein 68.5g fat

Nothing to be vocal about imo. I admire your grind.

Appreciate the good words Snitch

Gym Day

Press 2x5 1x4 135, while I didn't get all five, I didn't quit, so hard to hate the effort

Arnolds 3x10 35

Lateral raise machine 2x8 1x12 50

RCLLs 3x15 w Swiss ball crunches 3x25 alternating

Gym Day

Bent over barbell row 3x10 135

Underhand grip lat pulldowns 3x10 120

Seated cable rows 3x10 115

Flat bar curl 1x10 2x8 65

10/29/12- 2470 cal 230g protein 68.5g fat

2055 cal 262g protein 36.5g fat

10/30/12- 2470 230 68.5

2138 cal 249g protein 53.5g fat

10/31/12- 2470 230 68.5

2133 235 36

40 minute run

Keep up the good work, Malucci! I am also a FPOS trying to learn and adapt to a new lifestyle.

I see that Chicken breast and fish are two staples in your diet (as they should be). Do you mind talking about how you cook/season them?

I thaw frozen chicken breasts, then I season them however I want with whatever I have. A good one is salt, pepper, rosemary and thyme, but really season them however you like. Then I sautee them in a pan with non stick cooking spray, I used to use olive oil, but I don't anymore, feel free to. But what I do, is 2 minutes on as high as it goes, then flip the breasts and do another 2 minutes. Then after that turn the heat down as low is it goes, cover the pan, and leave it for 10 minutes, then while the pan is still covered, leave it on with no heat for 10 minutes. When you're done you'll have extremely tender chicken breasts. After over two months, you'll rather die than eat them still, but at least they'll be tender.

11/1/12- 2470 cal 230g protein 68.5g fat

20.75oz. Chicken- 570 cal 114g protein 11g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
3 tbsp bbq sauce- 75 cal 0g protein 0g fat
6.05 oz asparagus- 40 cal 3.5g protein 0g fat
46g bacon- 204 cal 13g protein 18g fat
240g pineapple- 128 cal 0g protein 0g fat
2 slices ww bread- 180 cal 8g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat

1930 cal 244.5g protein 49g fat

Gym Day

Squats 3x5 265 Some good reps in there, some not so good.

Single leg extensions 3x10 80

Planks 3x40

Seated calf press 3x15 100

11/2/12- 2470 cal 230g protein 68.5g fat

242g pineapple- 129 cal 0g protein 0g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
34g bacon- 151 cal 9.5g protein 13.5g fat
21.6oz chicken- 593 cal 118.5g protein 11.5g fat
4.25oz asparagus- 28 cal 2.5g protein 0g fat
2 slices ww bread- 180 cal 8g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
3 tbsp BBQ sauce- 75 cal 0g protein 0g fat
Assorted boozes…some of which were girly mixed drinks. Most of which.

1889 cal 244.5g protein 45g fat

Gym Day

Bench 3x5 195. My titties was strong

Incline dumbbell press 3x10 40

Pec Deck 3x10 130

Arm extension machine 3x10 70

Raised arm extensions 3x10 80

All right, so this weekend was kind of a diet wash because I spent the entire weekend with this amazing girl who is now going to be pretty involved in most of my weekends for the time being (and hopefully a long time being, if that's a thing)...but I didn't go buck nutty or anything. I didn't eat too much, and I didn't eat a bunch of bad crap either. She's skinny so that's a plus. Anyway, we're back on the train.

11/5/12- 2470 cal 230g protein 68.5g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 slices ww bread- 180 cal 8g protein 2g fat
2 tbsp BBQ sauce- 45 cal 0g protein 0g fat
1 slice swiss- 80 cal 6g protein 6g fat
1 slice colby jack- 80 cal 5g protein 7g fat
23.9 oz. chicken- 656 cal 131g protein 12.5g fat
2.8oz asparagus- 18 cal 1.5g protein 0g fat
250g pineapple- 133 cal 0g protein 0g fat

1753 cal 238.5g protein 36.5g fat