recipe for success

[KLudwig64]

i'll probably edit and update this as the day goes along. try to keep it as accurate as possible

height: 5'10"
weight: Approximately 180lbs

- I drink a gallon of water a day

Supplements
- 5g creatine monohydrate
- 4g powdered beta-alanine
- NOW Adam multi
- 1440mg of EPA/DHA Omega 3's
- Pre-Workout: 200mg Caffeine/B-50 Complex
- Pre-Bed: GABA/Melatonin/ZMA

9:00AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
9:30AM - Took preworkout supps
11:30AM - PWO: Mixed 5g Creatine/2g Beta Alanine with 8oz of 100% Natural Grape Juice (160 Calories)
12:00 PM - Mixed 8oz of skim milk with 1 scoop of ON 100% Whey (210 Calories)
4:00PM - 1 cup strawberry fat free greek yogurt, 6oz of Boneless Skinless Chicken Breast with Salsa (Approx 420 Calories)
7:30PM - 1/4 Cup Trail Mix (Peanuts/Dried Pineapple/Raisins), Can of Tuna mixed with a little light mayo (Approx 310 Calories)
11:30PM - 2g of Beta Alanine, 3/4 cup of low fat cottage cheese, 3 whole eggs, 1 oz of raw almonds (Approx 500 Calories) .. also took the 2nd Multi and the other 720mg of omega 3's
12:00AM - ZMA/Melatonin/GABA cocktail and sleep..

Calorie total--> Approximately 2020 Calories

 

[KLudwig64]

9:45AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
12:45PM - 1/2 cup vanilla greek yogurt, 1 kelloggs dark chocolate almond fiber bar, 2 hard boiled eggs (350 Calories)
3:15PM - 5g creatine monohydrate/2g beta alanine mixed with 8 oz of 100% Natural grape juice (160 Calories)
4:00PM - 6oz. Boneless skinless chicken with some reduced calorie barbecue sauce (approx 250 Calories)
7:15PM - 6oz. Boneless skinless chicken with salsa, green giant microwave/steamed veggies, 2 slices of italian bread (Approx 500 Calories)
10:15PM - 1 cup skim milk mixed with 1 scoop ON 100% Whey (210 Calories)
12:00AM - 1/2 Cup low fat cottage cheese, 1 OZ Almonds, 2g of Beta Alanine, also took 720mg of omega 3's and multi (250 Calories)
12:30AM - ZMA, GABA, and Melatonin cocktail and sleep.


Calorie total -> 2140

 

[KLudwig64]

9:00AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
9:30AM - took pre-workout supps
11:30AM - 5g of creatine monohydrate, 2g beta alanine, mixed with 8oz of grape juice. (160 Calories)
12:15PM - 8oz skim milk and 1 scoop ON 100% whey (210 Calories)
2:30PM - two turkey burger patties on 2 slices of 100% Wheat bread with mustard (500 Calories
5:10PM - About 7oz. of ground beef patties, 1 small slice of cheese with mustard (600 Calories)
8:00PM - got dragged to olive garden for dessert... ordered a pumpin cheesecake.. yum (idk how many calories. lets guess.. 550)
11:00PM - 1/2 cup cottage cheese, 1oz of sunflower seeds (250 calories)
12:00AM - ZMA GABA and Melatonin cocktail


Calorie totals - 2700

 

[10thpjj]

first. good luck man! will follow to see how it goes

 

[Endo]

Goals?

 

[KLudwig64]

Goals?

No real set in stone goals, just tryin to shed some fat while increasing my strength which seems to be going well so far. my original goals were to get to 170lbs with the current diet im on. but then i began SS and strength went through the roof and i think it may be causing my muscles to weigh a little bit more and maybe grow a little so.. just kinda seein how things go day by day.

 

[KLudwig64]

7:15AM - 2 packets of sugar free maple syrup oatmeal mixed with 1 scoop 100% Whey and water (320 Calories) also took 720 mg of omega 3's and my multi
10:00AM - packet of honey roasted peanuts (230 Calories)
12:00PM - 6 oz. chicken/salsa, mixed veggies (350 Calories)
4:15PM - 1 cup greek yogurt, 2 whole hardboiled eggs (290 Calories)
5:00PM - 2g BA
9:00PM - 8oz chicken/salsa, 1 kellogs fiber plus bar (400 Calories)
10:00PM - 8oz of 100% natural grape juice mixed with 5g CM and 2g BA (160 Calories)
11:30PM - 3/4 Cup low fat cottage cheese, 1 oz. sunflower seeds, 1 hardboiled egg (330 Calories) also took 720 mg of omega 3's and my multi
12:30AM - ZMA, GABA and melatonin cocktail.

Calories totals -> 2080

 

[KLudwig64]

9:30AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
10:00AM - Took preworkout supps
12:15PM - PWO: Mixed 5g Creatine/2g Beta Alanine with 8oz of 100% Natural Grape Juice (160 Calories)
1:00 PM - Mixed 8oz of skim milk with 1 scoop of ON 100% Whey (210 Calories)
3:30PM - 1 cup blueberry greek yogurt, about 5 oz of shrimp (330 Calories)
6:30PM - 7oz chicken/salsa and a kellogs fiber plus antioxidants bar (400 Calories)
8:00PM - 2g BA
8:30PM - 4oz. Turkey lunch meat, 1 slice of swiss cheese, tablespoon of mayo and 2 slices of whitebread. (400 Calories)
10:00PM-1:00AM= 5 shots of rum, 1 bud light (400 Calories)
2:30AM: 1/2 cup low fat cottage cheese, 1 oz of almonds (250 Calories) also took MV and fish oils
3:00AM: ZMA, GABA and melatonin cocktail

Calorie totals -> Approx 2600 Calories

 

[Endo]

No real set in stone goals, just tryin to shed some fat while increasing my strength which seems to be going well so far. my original goals were to get to 170lbs with the current diet im on. but then i began SS and strength went through the roof and i think it may be causing my muscles to weigh a little bit more and maybe grow a little so.. just kinda seein how things go day by day.

It looks like your diet varies just about every day. It's good to have variation. That helps to make it easier to stick with the diet plan.

How much are you at right now? Strength went up because you are a beginner, but that's a good sign. If you are building muscle, then don't worry about what the scale says.

I noticed that when we set a weight we'd like to weigh, we tend not to think of improvements we might make as far as muscle is concerned. Instead, body fat % becomes the real center of focus. If you want to actually figure out what your total BF% is, then go right ahead. If you want to just get in shape, I suggest eating the way your supposed to, exercise and lift. You may not weigh 170, but you will certainly be much stronger and happier with where you are at. That's my two cents.

 

[Endo]

Try exchanging your roasted peanuts for raw almonds next time. They even come in the 100 calorie bags. That's what I eat with my lunch.

 

[Endo]

Diet log?

huh? I don't think I understand what you're getting at.

 

[KLudwig64]

It looks like your diet varies just about every day. It's good to have variation. That helps to make it easier to stick with the diet plan.

How much are you at right now? Strength went up because you are a beginner, but that's a good sign. If you are building muscle, then don't worry about what the scale says.

I noticed that when we set a weight we'd like to weigh, we tend not to think of improvements we might make as far as muscle is concerned. Instead, body fat % becomes the real center of focus. If you want to actually figure out what your total BF% is, then go right ahead. If you want to just get in shape, I suggest eating the way your supposed to, exercise and lift. You may not weigh 170, but you will certainly be much stronger and happier with where you are at. That's my two cents.

really? i feel like i eat the same shit everyday to the point where i dont even wanna eat anymore lol. this morning i weighed 178.2 on my scale. i guess 170 would really just be my fight weight im not too concerned about getting there immediately. bf% wise im not sure, i tried to do my own bf caliper test and failed, i couldnt get a good enough fold to measure basically anywhere but my midsection. if i had to guess id say im about 12%. my abs are starting to come through nicely and im losing my "lovehandles" but my weight hasnt really changed much.

 

[KLudwig64]

Saturday, 10/3/09 (Cheat day)


11:00AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
11:30AM - Monster energy drink (220 Calories)
12:00PM - my boss at work brought us barbecued chicken from his sons hockey benefit, i ate 1 salt potato and about 4 oz of chicken (200 Calories)
3:15PM - 1 cup blueberry greek yogurt (150 Calories)
4:15PM - grammas for dinner, pasta with lots of meatballs and beef, some garlic bread and a danish (700 Calories?)
6:30PM - 2g BA
8:00PM - 1 packet of sugarfree oatmeal, 1 scoop 100% Whey (220 Calories)
8:30PM - 5g CM, 2g BA with a pinch of salt in water
10:00PM-12:00AM - 4 miller high life beers (425 Calories)
1:00AM - 2 double cheeseburgers with big mac sauce (800 Calories?)

Calorie totals -> Approx 3200 Calories

 

[KLudwig64]

9:00AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
12:30PM - 6oz chicken/salsa, snap peas (320 Calories)
3:30PM - 1 piece of apple cake, no icing (250 Calories)
4:00PM - 8 oz of 100% natural grape juice, 5g CM and 2g BA (160 Calories)
4:45PM - 4-5oz of roast beef, cup of cole slaw, green beans (450 Calories)
9:20PM - 1 can of tuna and a tablespoon of light mayo. 8 oz skim milk and 1 scoop 100% whey (370 Calories)
11:00PM - 2g BA
12:15AM - 1/2 cup low fat cottage cheese, 1 oz almonds (250 Calories) also took 720mg of omega 3's and my multi
12:35AM - ZMA, GABA and melatonin cocktail

total calories -> approx 2220 Calories

 

[KLudwig64]

9:15AM - 2 whole eggs, 3 egg whites, EVOO sprayed on the pan, 2 slices of 100% Wheat toast (used spray butter on the toast) (Approx 420 Calories) Also took my 720mg of omega 3's and my multi
9:45 - took preworkout supps
11:50AM - 8oz of grape juice, 5g CM and 2g BA (160 Calories)
12:30PM - 8oz skim milk and 1 scoop 100% whey (210 Calories)
4:00PM - 1/3 cup of sunflower seeds, blueberry greek yogurt, 2 hardboiled eggs (490 Calories)
7:00PM - 1 scoop 100% whey in water, 1 serving muscletech intravol (free sample from gnc) (200 Calories)
10:30PM - 6 oz chicken/salsa, 1 kellogs fiber plus bar (350 Calories)
11:00PM - 2g BA
12:30AM - 1/2 cup low fat cottage cheese, 1 oz smoked almonds, 3 oz italian sausage link (400 Calories) also took omega 3's and multi
1:00AM - ZMA, GABA and melatonin

 

[Endo]

my abs are starting to come through nicely and im losing my "lovehandles" but my weight hasnt really changed much.

That's what I meant when I said to careless about what the scale says as opposed to what you look like.

Always keep in mind that it's a slow process that always pays off in the end, if done right.

What's up the energy drink? Tisk tisk. lol W/e as long as it's not habitual.

 

[KLudwig64]

What's up the energy drink? Tisk tisk. lol W/e as long as it's not habitual.

haha i sneak one in every once in awhile. most of the time if i drink one i go with the sugar free rockstar. all we have where i work is shitty sugar filled ones..

 

[KLudwig64]

10:30AM - scrambled eggs (2 whole, 3 whites), dallop of skim milk, ms. dash. 1 honey greek yogurt (360 Calories) took 720mg of omega 3's and multi
11:45AM - took preworkout supps
2:00PM - 8oz grape juice, 2g BA and 5g CM (160 Calories)
2:20PM - 8oz skim milk, 1 scoop 100% whey. 4 oz of italian sausage (510 Calories)
3:40PM - 6oz chicken/salsa/ms. dash, 1/2 cup sunflower seeds (400 Calories)
6:30PM - 7oz steak, mixed veggies (500 Calories)
10:15PM - 4 hardboiled eggs (280 Calories)
11:30PM - 2g BA
12:30AM - 1/2 cup low fat cottage cheese, an ounce or so of smoked almonds (300 Calories)
1:00AM - GABA, ZMA and melatonin

calorie totals -> 2510 Calories

 

[Endo]

Sneaking in a energy drink here and there isn't really a big deal. One thing I did notice, was that you never really drink plain water water.

 

[KLudwig64]

yes i do. i literally carry a gallon of water with me everywhere i go. i dont feel it necessary to jump on sherdog every time i have a drink of water.