Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
½ TBSP EVOO- 60 cal. 0g protein 7g fat
290g apple- 158 cal. 1g protein 0g fat
7.2 oz. broccoli- 76 cal 6g protein 1g fat
27.2 oz. chicken breast- 749 cal 155.5g protein 18g fat
4 TBSP BBQ sauce- 100 cal. 2g protein 0g fat
So today I was to have a cheat meal, but I got super wasted while sweating all the money I bet on football. Won both bets by the way. But it turned into two cheat meals, but they weren't that bad...all the liquor probably was, but it was all with soda or diet pepsi...anyway, I still tried to track the day as well as possible. Well, as well as I did at least.
9/9/2012- 2345 cal. 244.5g protein 65g fat
3 chicken soft tacos fresco
Protein shake
Fish oil
1.5 negra modelo
1 piece pizza w pepperoni sausage olives
2 pieces pizza w double (question the double) chicken, mushrooms and carmelized onions w white sauce
9 shots jamieson
1 shot vodka
Soda w lime
Diet soda
Fresh Garden omelette w mushrooms, avocado, tomatoes,onions, zucchini, spinach, havarti
1/2 of hash browns.
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
15.55oz. Chicken breast- 428 cal. 89g protein 10g fat
¼ lb. Costco polish sausage w/ sauerkraut and bun- 505 cal. 21g protein 33g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
1 can of green beans- 70 cal. 0g protein 0g fat
217g salmon- 395 cal. 55g protein 17.5g fat
½ TBSP EVOO- 60 cal. 0g protein 7g fat
20 oz. diet coke- 0 cal. 0g protein 0g fat
2049 cal. 253g protein 74.5g fat
Stupid roommate said I had to try the Costco polish sausage for $1.50...great deal, terrible for diet.
½ TBSP olive oil- 60 cal. 0g protein 7g fat
19.65 oz. chicken breast- 542 cal. 112g protein 12.5g 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. 0g protein 0g fat
359g salmon- 654 cal. 91.5g protein 28.5g fat
4.75oz. Broccoli- 50 cal. 3.5g protein 0.5g fat
Press 3x5 130 sooooo much WIM getting up that very last rep, I was pleased
Arnold Press 2x10 35 1x8 35
Lateral raises 3x8 20
Went to do planks, but my abs were still hurting from medicine ball work last Monday, which is ridiculous, but true. Will be doing more medicine ball work.
9/16/12- 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
14.8 oz. pasta- 1554 cal. 44.5 g protein 7.5g fat
21.4oz chicken- 590 cal 122g protein 13.5g fat
131g mushrooms- 37 cal. 3g protein 0.5g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
1.5c pasta sauce- 210 cal 6g pro 4.5g fat
2992 cal. 262.5g protein 40g fat
So today was my first structured refeed, now I definitely ate too much pasta which pushed my calories way over, but I still stayed under the lower fat for a refeed, and it's not the end of the world. Next refeed which will be probably two weeks from now will have definitely less pasta, and go lower in calories, though if a refeed takes the place of a cheat meal, it's again, not the end of the world.
Squats 3x5 225 Going back and working on my form. Got the bar higher for at least the first two sets, the bar I don't feel was as high as it should have been the third set. Will have to keep working with this at lower weights than I'm capable of until I have it down. Will also have to get new vids up and will be doing that as soon as I can.
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
24.3oz. Chicken- 670 cal 138g protein 15g fat
57g avocado- 95 cal 0.5g protein 8.5g fat
10.5oz. Broccoli- 111 cal 7.5g protein 1g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
1 banana- 105 cal. 1g protein 0.5g fat
28g teriyaki beef jerky- 80 cal 12g protein 1g fat
3 vodka soda limes- 228 cal 0g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
1 banana- 105 cal. 1g protein 0.5g fat
2 TBSP BBQ sauce- 70 cal 0g protein 0g fat
25.35oz. Chicken- 699 cal 144g protein 15.5g fat
113g steamed zucchini- 18 cal 0.5g protein 0g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
2 Del Taco grilled chicken tacos- 440 cal 24g protein 24g fat
1963 cal 256.5g protein 53g fat
Wish I had had some DC almonds and jerky at the end of the night instead of those Del Taco chicken tacos, they weren't even that good, and the macros are total buttsauce, I'm hoping this is a lesson learned.
Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
205g braeburn apple- 107 cal 0g protein 0g fat
2 TBSP BBQ sauce- 70 cal 0g protein 0g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
24.75 oz. chicken breast- 682 cal 140.5g protein 15g protein
6.4oz. Broccoli- 68 cal 4.5g protein 0.5g fat
56g turkey jerky- 160 cal. 22g protein 2g fat
28g dark chocolate almonds- 160 cal. 5g protein 13g fat
5 caps fish oil- 50 cal 0g protein 5g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
4 ww tortilla- 400 cal 12g protein 4g fat
81g avocado- 135 cal 0.5g protein 12g fat
76g mushrooms- 21 cal. 1.5g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
½ TBSP Olive oil- 60 cal 0g protein 7g fat
11.65 oz. tilapia- 285 cal 60g protein 3.5g fat
6oz. Teryaki beef jerky- 480 cal 72g protein 6g fat