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Malucci is a FPOS! Malucci is a FPOS!

08-27-2012 , 01:01 AM
8/26/12. Gym Day

Squats 3x5 295

Bench 2x5 1x3 185

DL 1x2 225, was supposed to be a warmup but they felt so terrible I did no more.
Malucci is a FPOS! Quote
08-28-2012 , 05:04 AM
So I have decided that it's now time to seriously diet again. Only this time in addition to seriously dieting, I have to make some serious lifestyle changes with regards to eating/food. I have recently purchased and mostly read Lyle's guide to flexible dieting, and I am bringing a new and superior mindset to this new diet.

I understand that diet is the most important thing towards getting to my goals, which are mainly aesthetic and numbers oriented. I want to be below 200 lbs, and I know I can get there, I just have to focus and really attack that goal. And the number one obstacle to that goal is my freakishly buttsauce diet. Not that I've been eating freakish amounts of buttsauce, just that my diet can only be described by that and more vile terms.

To help me do this, I'm going to be posting my eating logs every day, even on days where I have cheat meals, and that should help keep me focused and accountable. Or at least that's the dream.

Also, with regards to training, I am going to a more bro-licious routine which will help keep me in the gym more often, and additionally I want to add more HIIT training and other cardio style endeavors.

I have set calorie, protein, and fat guidelines each day, and I plan on re-establishing them monthly based on how my bodyweight has (hopefully) changed. They are 2345 calories, 244.5g protein, and 65g fat for this month. I also plan on not drinking this entire month as a boost to begin, but also cutting down alcohol consumption on subsequent months compared to what has been happening.

All support and hatred will be accepted on this thread as always.

8/27/2012- 2345 Calories 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
TBSP EVOO- 120 cal. 0g protein 14g fat
41.15 oz. chicken breast- 1132 cal. 237g protein 26g fat
Can green beans- 70 cal. 1g pro 0 fat
1.5 oz. dark chocolate almonds- 240 cal. 7.5g pro 20g fat

2103 cal. 332.5g protein 67g fat

Stupid almonds pushed me over fat at the end of the night, but they are delicious, and in the scheme of things, not even worth worrying about.
Malucci is a FPOS! Quote
08-28-2012 , 05:27 AM
Splits to start will be:

Shoulders/Triceps
Back/Abs
Chest/Biceps
Legs/Abs
Malucci is a FPOS! Quote
08-28-2012 , 03:46 PM
Gym day

Press 3x5 125

Arnold press 3x8 35

Front raises 3x8 20

Tricep pressdown 1x10 80 2x10 90

Tricep overhead pulldown 3x8 50
Malucci is a FPOS! Quote
08-29-2012 , 04:27 AM
8/28/2012- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
TBSP EVOO- 120 cal 0g protein 14g fat
10.95oz Tilapia- 266 cal 57g protein 3g fat
7.7 oz. steamed broccoli- 81 cal 6.5g protein 1g fat
Black bean/corn mixture- 397 cal 19g protein 5g fat
21.75 oz. chicken breast- 598 cal 125g protein 14g fat
2 eggs- 140 cal. 12g protein 9g fat
1 piece muenster- 70 cal 5g protein 6g fat

2213 cal. 311.5g protein 59g fat
Malucci is a FPOS! Quote
08-29-2012 , 04:33 PM
Gym Day

Bent over barbell rows 3x10 115, first time ever doing these, not sure I did them completely right, but pretty sure I didn't do them completely wrong

Seated cable rows 3x10 100

Hammer strength wide lat pull downs 3x10 110

RCLL(Roman chair leg lifts (straight leg)) 2x15 1x10

Swiss Ball crunch 3x25

Those two ab exercise were alternating
Malucci is a FPOS! Quote
08-30-2012 , 04:54 AM
8/29/2012- 2345 cal 244.5g protein 65g fat

1 TBSP EVOO- 120 cal 0g protein 14g fat
Black bean/corn mixture- 199 cal 9.5g protein 2.5g fat
19.55 oz. chicken breast- 538 cal. 112g protein 13g fat
2.35oz. Asparagus- 15 cal. 1.5g protein 0g fat
13.5 oz tilapia- 328 cal 70g protein 4g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
2 TBSP BBQ sauce- 50 cal. 1g pro 0g fat
215g gala apple- 112 cal. 0g protein 0g fat
1 banana- 104 cal. 1g protein 0.5g fat
1 egg- 70 cal. 6g protein 4.5g fat
3 egg whites- 48 cal. 11g protein 0g fat
1 slice whole wheat bread- 110 cal. 5g protein 1g fat
1 slice muenster- 70 cal. 5g protein 6g fat

2305 cal. 309g protein 52.5g fat
Malucci is a FPOS! Quote
08-31-2012 , 05:17 AM
8/30/2012- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
TBSP EVOO- 120 cal 0g protein 14g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
222g gala apple- 116 cal. 0g protein 0g fat
327g black beans- 302 cal. 17.5g protein 1.5g fat
3.4 oz. asparagus- 22 cal. 2g protein 0g fat
19.10 oz. chicken breast- 526 cal. 109.5g protein 13g fat
16.45oz. Tilapia- 400 cal. 85g protein 5g fat
56g beef jerky- 160 cal. 24g protein 2g fat

2237 cal. 326g protein 42.5g fat
Malucci is a FPOS! Quote
09-01-2012 , 05:07 AM
8/31/2012- 2345 cal 244.5g protein 65g fat

33.4 oz. chicken breast- 920 cal. 191.5g protein 23g fat
2.9oz. Asparagus- 19 cal. 1.5g protein 0g fat
2 slices whole wheat bread- 220 cal. 10g protein 2g fat
1 slice muenster- 70 cal. 5g protein 6g fat
3 TBSP BBQ sauce- 75 cal. 1.5g protein 0g fat
TBSP EVOO- 120 cal. 0g protein 14g fat
239g gala apple- 125 cal. 0g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
56g beef jerky- 160 cal. 24g protein 2g fat

2250 cal. 320.5g protein 54g fat
Malucci is a FPOS! Quote
09-01-2012 , 08:02 AM
How much do you weigh now?

Good luck.
Malucci is a FPOS! Quote
09-01-2012 , 10:14 AM
Great work here.
Malucci is a FPOS! Quote
09-01-2012 , 02:17 PM
Thanks for the positive words.

Diet started on 8/27/2012 at 234.5 lbs. I'll do monthly updates on weight I guess if that's what people want to see. I weighed in today at 229.5 lbs, but I understand that it's not really a 5lb loss and it's really unrealistic to think that is going to happen weekly (or even monthly long term). We'll start seeing what we have from month to month and go from there. I'll probably adjust macros month to month also as weight falls.

What is important is keeping it up and moving things forward.
Malucci is a FPOS! Quote
09-01-2012 , 07:11 PM
Gym Day

Squats 3x5 305, not the best of form in some of these, and yes, they were tough.

Leg extensions 3x10 70

Seated calf raises 3x15 90

Bicycle abs 3x20
Malucci is a FPOS! Quote
09-02-2012 , 03:40 AM
9/1/2012- 2345 cal. 244.5g protein 65g fat

1 slice muenster- 70 cal. 5g protein 6g fat
1 egg- 70 cal. 6g protein 4.5g fat
3 egg whites- 48 cal. 11g protein 0g fat
1 slice whole wheat bread- 110 cal. 5g protein 1g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
TBSP EVOO- 60 cal 0g protein 7g fat
4 TBSP BBQ Sauce- 100 cal. 2g protein 0g fat
29.75 oz. chicken breast- 819 cal 170.5g protein 20.5g fat
11.35oz. Steamed broccoli- 119 cal. 9.5g protein 1.5g fat
217g gala apple- 114 cal. 0g protein 0g fat
Big diet coke- 0 cal. 0g protein 0g fat
Not as big diet A&W- 0 cal. 0g protein 0g fat
Negligible amount of homemade salsa- 15 cal.? 0g protein 0g fat
Odwalla C Monster- 240 cal. 3g protein (says not a significant source of protein) 0g fat

2306 cal. 296g protein 47.5g fat
Malucci is a FPOS! Quote
09-03-2012 , 02:25 AM
Gym Day 9/2/12

Bench 3x5 185

Dumbell press 1x8 1x6 1x7 55

Pec Deck 3x7 110

Flat bar curl 3x8 70

Standing alternate dumbell curls 3x8 25
Malucci is a FPOS! Quote
09-03-2012 , 03:20 AM
9/2/2012- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
Everything bagel- 340 cal. 12g protein 3g fat
4 oz. lox- 132 cal. 20.5g protein 5g fat
2 TBSP veggie cream cheese- 100 cal. 2g protein 8g fat
Slices of tomato and cucumber- 10 cal. Estimated
23.15 oz. chicken breast- 637 cal. 132.5g protein 16g fat
tbsp EVOO- 60 cal. 0g protein 7g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
Met-Rx RTD chocolate- 240 cal. 51g protein 2g fat

2110 cal. 306g protein 48g fat
Malucci is a FPOS! Quote
09-03-2012 , 05:04 PM
40 minutes on elliptical at 11 with 6 tabata intervals
Malucci is a FPOS! Quote
09-04-2012 , 06:08 AM
9/3/2012- 2345 cal. 244.5g protein 65g fat

23.45 oz. chicken breast- 646 cal. 134g protein 16g fat
1 tbsp EVOO- 120 cal. 0g protein 14g fat
11.75oz. Tilapia- 286 cal. 60.5g protein 3.5g fat
6.2oz. Carrots- 62 cal. 1g protein 0g fat
306g Fuji apple- 164 cal. 1g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
2 spinach feta chicken sausages- 260 cal. 30g protein 14g fat

2129 cal. 314.5g protein 54.5g fat
Malucci is a FPOS! Quote
09-05-2012 , 05:19 AM
9/4/2012- 2345 cal. 244.5g protein 65g fat

tbsp- 60cal. 0g protein 7g fat
2 eggs- 140 cal. 12g protein 9g fat
1 piece muenster- 70 cal 5g protein 6g fat
2 egg whites- 32 cal. 7g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
24.15oz. Chicken- 665 cal. 138g protein 16.5g fat
10.35oz. Broccoli- 109 cal. 8.5g protein 1.5g fat
1 slice whole wheat bread- 110 cal. 5g protein 1g fat
300g Fuji apple- 164 cal. 1g protein 0g fat
1 oz. dark chocolate almonds- 160 cal. 5g protein 13g fat
2 oz. beef jerky- 160 cal. 24g protein 2g fat

2261 cal. 293.5g protein 63g fat
Malucci is a FPOS! Quote
09-05-2012 , 04:28 PM
Gym Day

Press 2x5 1x4 130

Arnold Press 3x8 35

Single arm front raises 3x8 20

Planks 1x40 2x30
Malucci is a FPOS! Quote
09-06-2012 , 05:30 AM
9/5/2012- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
6.3oz. Carrots- 63 cal. 1g protein 0g fat
TBSP- EVOO- 60 cal. 0g protein 7g fat
24.45 oz. chicken breast- 673 cal 139.5g protein 16.5g fat
275g Fuji apple- 150 cal. 1g protein 0g fat
76g brown rice- 139 cal. 3.5g protein 2g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
1 piece muenster- 70 cal 5g protein 6g fat
2 fresco chicken soft tacos- 300 cal. 22g protein 7g fat

2046 cal. 260g protein 45.5g fat
Malucci is a FPOS! Quote
09-06-2012 , 03:09 PM
Gym Day

Bent over barbell rows 3x8 135

Lat pulldowns 3x10 100

DL 1x10 135

Hammer curls 2x10 1x8 25
Malucci is a FPOS! Quote
09-07-2012 , 05:31 AM
9/6/2012- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
TBSP- EVOO- 60 cal. 0g protein 7g fat
275g Fuji apple- 150 cal. 1g protein 0g fat
25.75oz. Chicken breast- 709 cal. 147g protein 17g fat
6.65oz. Broccoli- 70 cal. 5.5g protein 1g fat
207g black beans- 171 cal. 10g protein 1g fat
3 TBSP BBQ sauce- 75 cal. 1.5g protein 0g fat
1 oz. dark chocolate almonds- 160 cal. 5g protein 13g fat
2 oz. beef jerky- 160 cal. 24g protein 2g fat

2096 cal. 277g protein 48g fat
Malucci is a FPOS! Quote
09-08-2012 , 04:11 AM
9/7/2012- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
1 TBSP- EVOO- 120 cal. 0g protein 14g fat
8.7oz. Tilapia- 212 cal. 45g protein 2.5g fat
4.25oz. Carrots- 43 cal. 0.5g protein 0g fat
25.20oz. Chicken breast- 694 cal. 144g protein 16.5g fat
3 TBSP BBQ sauce- 75 cal. 1.5g protein 0g fat
124g black beans- 102 cal. 6g protein 0.5g fat
287g Fuji apple- 156 cal. 1g protein 0g fat

1943 cal. 285g protein 40.5g fat
Malucci is a FPOS! Quote
09-08-2012 , 03:26 PM
40 minutes on elliptical at 11 with 6 tabatas
Malucci is a FPOS! Quote

      
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