9/22/12- 2345 cal 244.5g protein 65g 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
8 oz. fresh squeezed orange juice- 110 cal. 0g protein 0g fat

2224 cal. 252g protein 50.5g fat


I had a late OJ so I had to put it down.

9/23/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
3 vodka soda limes- 228 cal 0g protein 0g fat
7oz. Burger- 498 cal. 33g protein 39.5g fat
Bun- 230 cal. 7g protein 5g fat
1.5oz. Swiss- 165 cal. 14g protein 12g fat
3oz. Sautéed mushrooms- 76 cal. 2g protein 7g fat
3 bacon strips- 138 cal. 9g protein 10.5g fat
Potato wedges- 422 cal. 5g protein 22.5g fat

2318 cal. 157g protein 105.5g fat

I had a cheat meal. I know those numbers aren't right, but it was estimated through websites of similar items. It seems really high, but, it's probably not that high, and hopefully not low. It's sad because up until recently I was eating way more than this and worse than this daily. Also, need to better plan and do my cheats. Make sure I get enough protein throughout the day so that I can cheat and not feel terrible. I feel fine with coming still under in calories obviously, but missing protein by that much bothers me, and the fat ain't helping either.

Gym Day

Squats 1x5 225 2x5 245 need more vids

Single leg extensions 1x10 50 2x10 60

Seated calf raises 3x15 90

Planks 3x40

9/24/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
164g salmon- 299 cal 41.5g protein 13g fat
Protein shake- 511 cal 87g protein 4g fat
63g blueberries- 36 cal. 0.5g protein 0g fat
63g avocado- 105 cal 0g protein 9.5g fat
3 ww tortillas- 300 cal 9g protein 3g fat
8.25oz. Ground turkey- 330 cal 45.5g protein 16.5g fat

2142 cal 270.5g protein 55g fat

9/25/12- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
63g blueberries- 36 cal. 0.5g protein 0g fat
3 ww tortillas- 300 cal 9g protein 3g fat
62g avocado- 103 cal 0g protein 9.5g fat
6.3 oz ground turkey- 252 cal 34.5g protein 12.5g fat
124g asparagus- 28 cal 3g protein 0g fat
20.15 oz chicken breast- 555 cal 114g protein 12g protein
122g mushrooms- 34 cal 2.5g protein 0.5g fat
1 cup pasta sauce- 140 cal 4g protein 3g fat
73g raspberries- 38 cal 1g protein 0.5g fat

2047 cal 255.5g protein 50g fat

Gym Day

Bench 3x5 190

Incline Bench 3x10 40

Isolateral incline hammer strength machine- 1x8 2x10 45

Tricep pressdown 3x10 90

Overhead tricep pulldowns- 1x6 2x8 50

9/26/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
63g blueberries- 36 cal. 0.5g protein 0g fat
169g salmon- 308 cal 43g protein 13.5g fat
10.9oz. broccoli- 116 cal 7.5g protein 1g fat
23.65 chicken breast- 651 cal 134g protein 14g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
2 deviled eggs- 128 cal 6g protein 11g fat

1870 cal 278g protein 52.5g fat

Today was the 1 month anniversary of the beginning of the diet. I'm very pleased with how well I've stuck to it so far, how not terrible I'm feeling doing it, and so far, the progress that has been made.

Started off at 234.5, and today I weighed in at 225. 9.5 lb drop is pretty solid to start. I know that won't be happening any month after this one, but that is not going to deter my efforts.

Due to the drop in weight, my diet is also going to drop. Instead of 2345 cal 244.5g protein and 65g fat, will now be eating 2225 cal 238g protein 62g fat and we'll do that this month.

Gym Day

Press 2x5 135 1x3 135

Arnold press 3x8 40

Front raises 3x8 22.5

Should have done some sort of abs, but just didn't have the WIM today.

9/27/12- 2225 cal 238g protein 62g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
63g blueberries- 36 cal. 0.5g protein 0g fat
21.55oz. Chicken breast- 593 cal 122g protein 13g fat
176g salmon- 321 cal 44.5g protein 14g fat
7.15oz asparagus- 46 cal 5g protein 0.5g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat

1627 cal 259g protein 40.5g fat

9/28/12- 2225 cal 238g protein 62g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
63g blueberries- 36 cal. 0.5g protein 0g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
1 slice potato bread- 100 cal 3g protein 1g fat
24.2 oz chicken breast- 666 cal 137g protein 14.5g fat
10.3 oz broccoli- 110 cal 7g protein 1g fat

1645 cal 253.5g protein 34.5g fat

35 minute jog today

9/29/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
67g avocado- 111 cal 0g protein 10g fat
2 ww tortillas- 260 cal 10g protein 4g fat
3.3 oz chicken- 91 cal 18.5g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
183g salmon- 334 cal 46g protein 14.5g fat
2 ww tortillas- 260 cal 10g protein 4g fat
8.35 oz. chicken- 229 cal 47g protein 5g fat

2018 cal 237.5g protein 57.5g fat

9/30/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 bud light platinums- 274 cal 0g protein 0g fat
75oz. Bud light- 688 cal. 5.5g protein 0g fat
12 chicken wings- 732 cal 60g protein 50.5g fat
A gang of thai food- I wouldn’t know where to begin…

2255+ cal 152.5+g protein 59.5+g fat

Unfortunately, today was way too much cheat day, and not enough cheat meal. Also, way too much beer. The reason I had beer instead of vodka sodas, was that during football at the bar, liquor drinks are ridiculously expensive vs. beer (well Bud Light, not actually beer and all those horrible tasting but heavy alcohol Bud Light Platinums were free due to gambling) so it was just too fiscally irresponsible to drink liquor.

Also I feel like I would have a really tough time finding some of the thai food I ate's nutritional content, as well as the amount I ate of it...so that's just on there. But I have no plans to drink like this for a long time, at least a month, and I won't be cheating this hard any more either.

Gym Day

Bent over barbell rows 3x10 145

Seated cable row 3x8 130

DL 2x8 155

Barbell curl 1x10 1x9 1x6 65

Seated single arm preacher curl 3x8 22.5

10/1/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 ww tortillas- 260 cal 10g protein 4g fat
22.6oz chicken- 620 cal 127g protein 13.5g fat
9.65oz asparagus- 62 cal 6.5g protein 0.5g fat
52g avocado- 86 cal 0g protein 8g fat
2 tbsp BBQ sauce- 70 cal 0g protein 0g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
28g sharp cheddar cheese- 110 cal 7g protein 9g fat

1941 cal 256.5g protein 53g fat

Gym Day

Squats 3x5 245, feel like my form is getting much better, have to get a video up though to prove it.

Single leg extensions- 1x8 95 2x10 90

Single leg curls- 3x10 40

Seated calf raises- 3x15 100

10/2/2012- 2225 cal 238g protein 62g fat

99g strawberries- 32 cal 0.5g protein 0g fat
20.4oz chicken- 560 cal 114.5g protein 12g fat
2 ww tortillas- 198 cal 6g protein 4g fat
7.35oz asparagus- 47 cal 5g protein 0.5g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
28g sharp cheddar cheese- 110 cal 7g protein 9g fat
50g avocado- 83 cal 0g protein 7.5g fat
56g beef jerky- 160 cal 24g protein 2g fat
2 tbsp BBQ sauce- 50 cal 0g protein 0g fat

1801 cal 244g protein 44g fat

10/3/2012- 2225 cal 238g protein 62g fat

2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
56g sharp cheddar- 320 cal 14g protein 18g fat
296g broccoli- 111 cal 7g protein 1g fat
196g strawberries- 63 cal 1g protein 0.5g fat
26.75oz chicken- 734 cal 150g protein 15.5g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat

2006 cal 279g protein 54.5g fat

10/4/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 ww tortillas- 198 cal 6g protein 4g fat
21.15oz chicken- 580 cal 118.5g protein 12g fat
61g avocado- 101 cal 0g protein 9g fat
6.3oz broccoli- 67 cal 4g protein 0.5g fat
193g strawberries- 62 cal 1g protein 0.5g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat
In and Out Double Double- 670 cal 37g protein 41g fat
In and Out Cheeseburger w/ ketchup/mustard instead of sauce- 400 cal 22g protein 18gfat

2684 cal 276.5g protein 95.5g fat

Had to cheat with some In and Out. Was so good too. Didn't destroy me on calories...I mean, a little, and fat was terrible. But whatever, don't care too much, two more good days then Sunday will be my second structured refeed, but it's going much better than the first one, this I command.

Gym Day

Bench 1x4 1x3 1x4 195

Incline dumbbell press 3x10 40

Hammer Strength Decline press machine 3x10 45

Skull crushers 3x8 45

Overhead tricep extensions from floor- 1x8 50 2x8 45

10/5/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
1 ww tortilla- 99 cal 3g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
28g sharp cheddar cheese- 110 cal 7g protein 9g fat
55g avocado- 91 cal 0g protein 8g fat
22.2oz chicken- 609 cal 124g protein 12.5g fat
6.1 oz broccoli- 65 cal 4g protein 0.5g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat
8 oz. fresh squeezed orange juice- 110 cal. 0g protein 0g fat

1862 cal 245g protein 51.5g fat

What are the specific kcal numbers here? Seems like this is way more than 2345kcal, the alcohol alone there is well over 1000kcal

Literally no idea, I was still drunk when I posted it and never bothered to follow it up and put numbers down. I am, however, pleased that you're digging up a drunken cheat mess from a month ago and holding me accountable for it. Much obliged.

40 minute run today, went much better than last weeks pathetic butt sauce runathon.