5:30 a.m. 1 and 1/2 scoops of Dream Protein with Greens First, 1/2 serving of almond butter and 1/2 banana. 2 slices of Ezekiel bread with the other 1/2 serving of almond butter. White tea and 20 ounces of water. Breakfast accounts for 1 of my carbs, 30 grams of protein, 15 grams of fat and 1/2 of my fruits for the day.
7-8 a.m. Squat workout... Santo and I almost passed out, fun stuff.
8:00 a.m. Post workout drink (20 carbs and 10 grams protein)... that post workout drink accounts for my other 1/2 serving of fruit.
8:20 a.m. 3 poached eggs... (20 grams protein and 15 grams fat)
9:45 a.m. 1/2 container of tuna and 1/2 serving of sweet potatoes
Packed for rest of day:
Protein:
other 1/2 container of tuna
1/2 container Egg salad with safflower mayo
Full container beef
Carbs:
1 container sweet potato
2 slices Ezekiel bread with almond butter
Veggies:
Cauliflower and broccoli
Fruit:
first fruit was banana, the other will be mango
Fats:
Coming from almond butter, egg yolks and safflower mayo
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5:30 2 slices EZ with 1 TSP Almond Butter
ReplyDelete6:15-7 Legs
7:30 1 packet Myoplex Regular mixed with water and 2 fruits
10:00 24 almonds
12:30 Tuna salad w/Safflower mayo over tossed salad. 9.5 oz whole wheat pasta
3:00 broccoli and small Pure Protein Bar
5:30 grilled skirt steak with lentils
Brett, see if you can go 1 day without commenting.
7 am- cardio workout
ReplyDelete7:30 apple and 10 almonds
9Am- 5 egg whites omlette with green peppers and 2 slices of bread
11:30- apple and 10 almonds
packed 7 0z sliced chicken
i am travelling today, driving 5 hrs. will eat turkey for lunch
diner at around 7- salmon,8 oz, salad, vegetables and sweet potato, small or half of a large one
Last night - 22 minutes of jump rope - then rope broke.
ReplyDelete5:45 2 slices of ezekial bread, 2 tbsp almond butter, 1 tsp polaner all fruit, 1 banana
6:15 -7:00 legs
7:30 17 oz myoplex 42(g) protein 19 (g) carbs
9:30 orange, container of egg salad (6 eggwhites 1 yolk 1 1/2 tsp safflower mayo)
Packed
1/2 container of salmon
1 container of chicken
1 container of sweet potato
1 container of brown rice mixed with lentil , carrot onion, and celery
1 container of cucumber
1 container of cucumber / tomato / red onion/ olive oil and vinegar
Dinner
Turkey sausage, peppers and onion, vegetables
Drink Water and white peach tea.
Mark - Sorry too soon to not comment - you forgot to add the protein from your road head.
Tom great workout today poor santo folded like a dirty dish rag.
ReplyDeleteMark, don't know if Brett is going to be able to leave your "tossed salad" or "skirt steak" alone; nevertheless, 42 grams of protein in your Myoplex shake if I remember correctly. Be sure to factor that into your daily intake (remember each container is about 67 grams of protein) and I want you close to 220 per day. Also, no protein bars.
ReplyDeleteAnt - I commented on your food from yesterday in the other blog... did you see it???
ReplyDeleteBrett... perfect but lose the polaner all fruit fairy. Next thing you know you and Mark are going to be tossing each others salads and looking under each other's skirt steaks. Have you read his menu yet? LOL - you guys are doing great for real. Keep it up and great workout today!
ReplyDeleteBarry - good, you are not eating as much as I would like (you need one more protein and one more carb) but for you it's not bad based on your size etc and you are keeping the ratio of macro-nutrients where I want them. If based on what you are eating you are feeling full at end of and during the day then keep doing what you are doing... if not you need to put in another protein and carb - try to have all your carbs consumed before 6 p.m.
ReplyDelete10-11 am Workout
ReplyDelete12 noon Shake with Designer whey (1 scoop), lecithin (8 grams of fat), 1 serving of fruit (pineapple) and 8 alomonds.
I have packed 3 containers of chicken breast, 3 containers of brown rice and 4 salads for the rest of the day.
Bob - make sure you get the rest of your fats as well... so far so good!
ReplyDeleteTom
ReplyDeleteI made a post earlier and it never made it.
If this is the spot, then I'm ok.
I saw I posted in the wrong spot yesterday
630 Upper body workout
ReplyDelete730 Protein shake with blueberries and half banana
830 Egg whites with spinach
Packed
Raw almonds
containers of:
1 sweet potato
1 brown rice
1/3 container guacamole
1 ground turkey w/ spinach
2 containers of veggies
forgot
ReplyDelete1 container of Lentils
9:am green tean
ReplyDelete10: 1 Ez bread w/1/2 serving of Alm Butter
Dream protein shake, (1 scoop) w/1/2 banana
Noon: apple w/other 1/2 serving Alm butter
1: 2oz grilled lean pork 1/3 cup blk beans
3: 1/2 serving of nuts, 1 HB Egg
5-6 workout
7:30 3/4 cup of red lentils (really good)
1 serving Asparagus (5 stalks), 6oz grilled chicken, steamed pepper, some salt and light spices
Thinking I'll have another protein shake
(1 scoop) a/r 9pm.
Just got the proper containers so should be able to count my food better. I'm sure you'll let me know if I need more or less
BTW- Road Head protein doesn't count if it's not from you wife/girlfriend.
How can you list it??
Hey Tom this is Franks intake for the day:
ReplyDelete6:30 pear with 1/2 cup of coffee drop 1/2 n 1/2
7-8 workout
8:30 container steel cut oats with 2 hard boiled egg whites
11:00 2 scoops dream protein/greens mixed with water
12:15 25 raw cashews
3:30 container of ground turkey with 1 container of brown rice with broccoli with spices
6:30 container of ground turkey with 1 container of sweet potatoes.
9:00 protein shake 2 scoops dream protein with 1 tbsp almond butter and greens first.
Tom, he still had a bad headache all day and he was a little late with the last round of carbs.
Tom: 2261 Calories today, 216 protein, 194 Carbs, 75 fat. Starting to get hang of it. Can't have Almond PB on same day as walnuts due to fat. Watch DVD tonight, thanks helped clarify things further.
ReplyDelete5:30 0.50 Rolled Oats
0.25 Walnuts
0.25 Raisins
0.50 Skim Milk
7:00 AM Workout Squat
8:00 AM Med Rx (1/2)
Ezekiel
Almond Butter
10:00 Med Rx (1/2)
Noon Flank Steak 9 oz
9 oz whole wheat pasta
14:00 Missed meal
5:18 PM Chicken
8:00 PM Met Rx
Tom
ReplyDelete6:15 1 scoop dream protein, 1 banana
7:00-8:00 leg workout. (Tom u kicked my &%$^*.)
10:00 oatmeal, 3 entire hardboiled eggs , 2 ezekial bread
11:30 1 organic apple
3:00 container turkey sausage, half container sweet potato, salad,1tbs ex virg oil
5:30 container turkey sausage, half
container sweet potato
8:30 scoop dream protein, 1 ezekial bread, tablespoon almond butter
Day 3
ReplyDeleteProtein:
1 - 9.5 of extra lean ground sirloin
1 - 9.5 of turkey sausage
1 - 9.5 of turkey sausage / wild salmon
Carbs:
2/3 - 9.5 of steel cut oats
1 - 9.5 lentils
1 - 9.5 sweet potatoes / long grain b. rice
______________________________________>
8:30AM
Steel cut oats, extra lean ground sirloin, small banana
1030AM
23 almonds, small apple
1130AM
Rounds of KB Swings
1PM
turkey sausage, lentils, 1/2 large cucumber, bowl of broccoli, balsamic
6PM
turkey sausage, salmon, sweet potatoes, b. rice
10PM
extra lean ground sirloin, peanut satay sauce, 1/2 head of romaine, balsamic, green tea
Tom,
The turkey sausage was 17g protein/8g of fat. I totaled 6 links today for 48g of fat, add 15 from the almonds and its 63g of fat for the day. I got 'shadybrook' turkey sausage, i don't know if its the best, let me know what you think, or if you recommend a certain brand.
Thanks!
6:30 grn apple 7-8 legs 8:30 protein shake with fresh fruits 9:15 bananna 10:15 stealcut oatmeal 9oz 11:15 sauteed spinach with 1egg &1egg white 1:00 ground turkey9oz 3:00 brown rice&blk beans 4.5oz 4:30 same 4.5oz 5:30raw veggie & 7:00 raw veggie 9:15 9oz grill chix & 9oz w/w pasta.
ReplyDeleteJoe - still need more protein... food choices are great. How many egg whites are you eating in the morning and how many grams protein in the shake?
ReplyDeleteLloyd - you are eating like a bird bro... are you hungry during the day and at night? your food choices are fine, but in general not enough carbs or protein. Let me know if you are feeling hungry during the day and I'll adjust.
ReplyDeleteFrank - protein look good, you need one more small serving of fruit and one more complex carb... A good pre-workout meal is: 2 slices of ezekiel bread with very little (1/2 serving) of almond butter. Post workout meal as we discussed. Lose the coffee my man... then your headaches will go away for good. Keep packing in the veggies.
ReplyDeleteNick - macro-nutrients just about perfect... eat more often if possible and LOTS of veggies. No dairy. Also, try to get most of your nutrients from actual food instead of supplements.
ReplyDeleteSanto - pretty good... fix the following:
ReplyDelete1) Pre-workout have the 2 slices of Ezekiel bread with a little almond butter (1/2 serving) instead of the Dream Protein with banana... I do that shake for breakfast but I'm consuming it at 5:00 a.m. and not working out until 7:00 a.m. (you are likely having that around 6:40 a.m.) so, just stick to the Ezekiel bread with almond butter and wait to have the dream protein shake with banana after the workout.
2) Try not to have carbs after 6:00 p.m.
3) You need a bit more protein; so use either 2 scoops of Dream protein in each shake or pack yourself another protein container each day.
neal - another great day and yes a good idea to read the label for turkey sausage. will look into brands for you (i don't eat it very often)
ReplyDeleteAnt - read what I wrote Santo about pre-workout meal and also do not eat carbs past 6:00 p.m. What protein drink are you using and how much protein per serving? Remember, steal cut oats only eat 6 ounces instead of the full 9.5 ounce container. Otherwise a pretty good day.
ReplyDeleteTom: Where you suggest purchasing Greens First and Dream protien? Thanks
ReplyDeleteprotein shake last night was scoop and a half.
ReplyDeletewas hungry last night wanted more cards but it was late when I ate. will try adjusting today, containers should help
Lloyd - you need to eat more food (another serving of protein per day for sure and another carb). I don't want you to feel hungry, but I also don't want you to feel "stuffed" - 3 containers protein and 3 containers carbs... I would rather you eat too little carbs than too little protein.
ReplyDeleteTom EAS Whey Protein 30g will cut down on steal cut oats thanx.
ReplyDelete7:15 Protein shake&strawberries 9:15 Steal cut oats 6oz then finished the rest at (3oz) 11:45
ReplyDelete12:20 2slices of ezekiel sliced turkey1tomato
lettuce&mustard could only ate 1/2 the other 1/2 got stolen 1:30 4.5oz w/w pasta table spn sauce 3:05 same thing 5:20 1slice ezekiel pb 6:30 salad 7:45 7oz tilapia grilled 4oz brwn rice salad cooked 2 8oz serloin 4 tommorrow tried few slices good stuff didnt pack raw veggies got it ready 4 tommorow.Bet Wegmans is up in sales 4 May.
Ant - publish on the right day bro... LOL
ReplyDeleteJust adjust your carbs like you mentioned... steal cut oats only 6 ounces. Everything else looks solid but way more veggies.