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  • #46
    Took Glow with meals 1, 4, & 7.

    Nutrition

    Maintenance: 3349
    Cals expended exercise: -510
    Cals consumed: 3276
    Caloric balance: -583

    Fat: 176
    Protein: 333
    Carbs: 120
    Fiber: 35

    Great workout today

    4 sets 16 reps

    Leg Press, narrow - 440
    Romanian Deads - 110
    Pulldown, sup. - 110
    Bent Laterals - 22.5s
    Tri Pressback - 20
    Decline Situp - nw

    Cardio

    30 mins. bag.
    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

    Comment


    • #47
      Just cardio today, took Glow with meals 1, 3, & 6. I've only eaten 6 meals today, I will either be going to bed soon or getting dressed to go out, haven't made up my mind if I do go out I'll eat meal 7 when I get back .

      Changed my food logging over to fitday, started to notice discrepancies on nutridiary, and it appears the site is no longer being maintained. My logging will therefore be slightly different. Cals burned will include cals burned during exercise/activities as calculated by the site. I chose the 2nd lowest level of daily activity since I tend towards endo, for calculating maintenance calories.

      Calories burned: 3503
      Cals consumed: 3044
      Caloric balance: -459

      Fat: 154
      Protein: 338
      Carbs: 100
      Fiber: 35

      Cardio

      7 min. Mile run, walked for a bit to catch my breath and let my legs recover then did 10 65m sprints. My legs hate me right now .
      Last edited by El Pena; 08-20-2006, 03:07 AM. Reason: Added cals/macros for 7th meal
      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

      Comment


      • #48
        Off day today, meals were way off due to me deciding to go out last night, and not waking up until the crack of noon . Only ate 4 times today I did increase my food intake at each meal to try and compensate although I did not get as many cals in as I probably should have for a refeed day.

        Took Glow with meals 1, 2, & 4.

        Nutrition

        Cals burned: 3081
        Cals consumed: 3210
        Caloric balance: +129

        Fat: 178
        Protein: 186
        Carbs: 236
        Fiber: 47

        Just a note my Ice has finally run out and I will start using Xtend tommorrow.
        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

        Comment


        • #49
          I'm using nutridiary as well.. what have you noticed thats wrong with it?

          Comment


          • #50
            For me I noticed my cals consumed on the my log page was different than when I click on full analysis for that day. They aren't huge differences in cals, but after browsing the message board it appears that the management has walked away from the site, and its likely that the problems will never be resolved if the site even stays open. There are other issues that others have pointed out on the board with no response from site management.

            I'd like to see fitday implement the creation of meals, the way that nutridiary has them, I like how that quickly let you see how calories were split through the day.
            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

            Comment


            • #51
              Diet is right on track took Glow with meals 2, 4, & 7. BF scale varied alot the last two weeks, due in part to my wildly varying water intake had some high days and low days, the last 4 days it was pretty consistent around the 15 mark.

              Weight Check: 221.4 up .6 lbs.
              BF scale: 15.4% down .2%
              3 site skinfold: Chest - 14mm, Abdominal - 18mm, Quadriceps - 19mm. J&P calculation - 15.08% down .93%


              Nutrition

              Cals burned: 3585
              Cals consumed: 2985
              Caloric balance: -600

              Fat: 154
              Protein: 315
              Carbs: 105
              Fiber: 38

              Good workout today

              4 sets 4 reps

              Squat - 225
              BB Row, pron. - 150
              Low Pulley Crossover - 145
              Standing BB Press - 100
              Lying Tri ext. - 95
              MTS Crunch - 85

              Cardio

              30 min. kickboxing on bag.
              Last edited by El Pena; 08-21-2006, 09:02 PM.
              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

              Comment


              • #52
                Diet rolling right along took Glow with meals 2, 4, & 7.

                Sleep quality has been good of late, quantity not so much. Still waking up feeling pretty good and my workouts have gone very well despite the minimal sleep, I did sleep quite a bit on the weekend and will probably wind up doing the same this week.

                Shoulder is coming along nicely now, I wake up with it pretty stiff but it is loosening up much faster, after a couple sets of rc rotations its good to go. I actually saw a couple veins in my left arm while deading today , good sign for me as that side has always been completely smooth.

                Nutrition

                Cals burned: 3590
                Cals consumed: 3332
                Caloric balance: -258

                Fat: 197
                Protein: 305
                Carbs: 97
                Fiber: 35

                Great workout today

                4 sets 8 reps

                Deads - 250
                Decline BB - 145
                Split Squat - 100
                Standing BB Calf raise - 315
                Single Leg Ext. - 85
                Alt DB Curls - 35

                Cardio

                1 mile run - 7 mins., 15 mins elliptical low intensity.
                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                Comment


                • #53
                  Diet still going great, took Glow with meals 2, 4, & will take last dose with 7.

                  Jinxed myself by talking about sleep, I woke up 2 hours early for no good reason, looked at my clock got a bit pissed and took around half an hour or so to doze off again.

                  Nutrition

                  Cals burned: 3618
                  Cals consumed: 3294
                  Caloric balance: -324

                  Fat: 188
                  Protein: 309
                  Carbs: 106
                  Fiber: 38

                  Great workout today

                  4 sets 16 reps

                  Front Squat - 75
                  One Arm TBar - 50
                  Wide Upright Row - 70
                  DB Pullovers - 45
                  Rope Pressdown - 50
                  Rope Crunches - 30

                  Cardio

                  35 mins. kickboxing on bag.
                  Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                  Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                  Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                  Comment


                  • #54
                    Diet still going great, took Glow with meals 2, 4, & will take last dose with 7. Will probably be going out tonight and will add an extra meal when I get back, I'll edit tommorrow with any changes.

                    Did Rack pulls for the first time, played around with starting height and found just at knees to be best for the strongest lift, however, I expended alot of energy making sure the bar got back in the grooves of the rack between reps, unfortunately even though there is every machine imaginable in my gym, there is no power cage .

                    Nutrition

                    Cals Burned: 3383
                    Cals Consumed: 3647
                    Caloric Balance: 264

                    Fat: 160
                    Protein: 285
                    Carbs: 290
                    Fiber: 68 - I'll prolly regret this bit tommorrow morning .

                    Good workout today

                    4 sets 4 reps

                    Rack Pulls - 365
                    Incline DB - 75s
                    Walking Lunges - 65s
                    Single Leg Curl - 85
                    Single Leg Calf ext. - 155
                    Hammer Curls - 35s
                    Last edited by El Pena; 08-24-2006, 08:19 PM.
                    Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                    Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                    Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                    Comment


                    • #55
                      Only 5 meals today due to being up 22hrs yesterday, and consequently getting up late today . Took Glow with meals 1, 3, & will take with 5.

                      Nutrition

                      Cals Burned: 3618
                      Cals Consumed: 3152
                      Caloric Difference: -466

                      Fat: 197
                      Protein: 259
                      Carbs: 97
                      Fiber: 35

                      Great workout today

                      4 sets 8 reps

                      Leg Press, narrow - 535
                      Pullups - BW 2 reps, -80
                      Glute Ham Raise - BW
                      Seated DB Press - 40
                      Seated Dips - 120
                      Decline Situp - 20

                      Cardio

                      35 mins. kickboxing on bag.
                      Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                      Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                      Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                      Comment


                      • #56
                        Tommorrow is the first day of classes, I'll be going to the first actual classes of my new career choice. Unfortunately the instructor I wanted for anatomy 2 isn't teaching it, and I ended up having to take it with an instructor who I've heard is a hardass. I'm taking that with a grain of salt though as most of those comments are from 18 & 19 year olds, who lets face it don't know what a hardass instructor really is . Right now I'm thinking this won't affect my posting on this log so I'll see how it goes.

                        The info below is for yesterday, today is an off day so no workout and nutrition will be available at the link later.

                        Decided to make my food journal public much faster than typing everything out.

                        Nutrition
                        http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                        Good workout

                        4 sets 16 reps

                        Squat - 110
                        BB Row, sup - 100
                        Low Pulley Crossover - 80
                        Standing DB Tri ext. - 55
                        DB Lateral Raise - 12.5s
                        MTS Crunch - 30

                        Cardio

                        1 mile run ~ 7 mins.
                        Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                        Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                        Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                        Comment


                        • #57
                          whats your career choice ?
                          nevemind , i see the tagline under your screen name physical therpy is a great field good luck
                          Last edited by adoniscomplex; 08-27-2006, 03:01 PM.
                          Owner of Fitness Paramount Personal Training

                          Comment


                          • #58
                            Physical therapy assistant, I thought about doing the masters/doctorate of PT but since I don't have a background in science I'd have to do 2 years of science + 4 years of PT school, and being that I'm paying for it out of my pocket just wasn't happening. I may still pursue that slowly after I finish my PTA degree, right now its just not financially feasible.

                            First day of school, was kind of long, and I'll have to rearrange my eating schedule other than that twas a good day .

                            I will be dropping my calories slightly starting tommorrow as I am planning to bulk in about 9 weeks, and due to having to wear a uniform for school, I can't exactly let myself get too big, since I don't want to have to buy more of them, so I need to cut down a bit more before bulking. Right now I'm looking at cutting out about 200 cals in fat and 200 from protein. Refeed days will remain as is.

                            Nutrition

                            http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                            4 sets 4 reps
                            Deads - 335
                            Incline BB - 215
                            Split Squat - 140
                            Standing BB Calf Raise - 365
                            Single Leg Ext. - 100
                            CB Curl, wide - 80

                            Cardio

                            25 mins. kickboxing on bag.
                            Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                            Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                            Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                            Comment


                            • #59
                              Diet went pretty well today, screwed up the timing a bit because I forgot the schedule I'd set, ate a meal a bit early and another a bit late.

                              Nutrition

                              http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                              Great workout today

                              Felt good despite being a little sleepy and decided to try dips without assistance, it went awesome .

                              4 sets 8 reps

                              Front Squat - 115
                              One Arm DB Row - 80
                              Dips - BW
                              Hang Clean & Press - 65
                              One Arm Tri Pressdown - 45
                              Rope Crunches - 60

                              Cardio

                              1 mile run ~ 7 mins.
                              Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                              Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                              Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                              Comment


                              • #60
                                Meal timing was better today than yesterday.

                                Nutrition

                                http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

                                Good workout today

                                Slight change to the rack pulls I will now be doing them from a little below the knee.

                                4 sets 16 reps

                                Rack Pulls - 175
                                BB Bench - 100
                                Walking Lunges - 25
                                Single Leg Curl - 45
                                Single Leg Calf - 85
                                CB Curl, narrow - 40

                                Cardio

                                30 mins kickboxing on bag.
                                Sponsored Orange Triad Log - http://controlledlabsforum.com/showthread.php?t=2924
                                Nutrition Journal - http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena
                                Progress pics - http://bodyspace.bodybuilding.com/ElPena/

                                Comment

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