Thursday, June 9, 2011

June 8th 2011 (Wednesday)

Morning Weigh-In:                 229.2lb
Waist Circumference:             43.5 in.
Energy Level:                          4.5/5
Sleep Quantity/ (Quality):       9hr / (5/5)
Ketone Concentration             0 mg/dl (7am)
                                               
Total Goal Calories: 2500
Carbohydrates:  20% - (500cal. / 125g)
Protein:              50%- (1250cal. / 313g)
Fat:                     30%- (750cal. / 83g)
FOOD
Carbs(g)
Protein (g)
Fat (g)
Whey Protein Powder NOW Brand (2 scoop)
18
52
3
Celery (whole stalk)
0
0
0
FAGE 2% (1c)
9
23
     4.5
Raspberries (85g)
6
0
0
Agave Nectar (1Tbsp.) Madhava
15
0
0
Dubliner Cheese-Kerrygold (1.5oz)
0
10.5
13.5
Pork Loin (5oz)
0
33.3
4.5
White Rice (1.5 c)
80
6.6
1
Red Wine (16oz)
12
0
0
Kefir Low Fat – Blueberry Nancy’s (1c.)
36
7
2.5
Ginger Teriyaki Stir Fry Sauce- Simply Asia (2Tbsp)
15
1
2
Cherry Garcia Ice Cream- Ben & Jerry’s (1/4cup)
14
2
6.5
Chunky Monkey Ice Cream- Ben & Jerry’s (1/4cup)
14
2
9
Crème Brulee Ice Cream- Ben & Jerry’s (1/4cup)
15.5
1.5
8
Late Night Snack Ice Cream- Ben & Jerry’s (1/4cup)
15.5
2
7.5
TOTAL= 2138 cal.
250
145
62

























Actual Total Calories: 2138
Carbohydrates:        25% - (1000cal. / 250g)
Protein:                    27%- (580cal. / 145g)
Fat:                           48%- (558cal. / 62g)
WATER CONSUMPTION
100oz



SUPPLEMENT
Total
Chromium Picolinate Vitamin Shoppe
1 cap @200mcg
Tonalin / CLA  Source Naturals
3 caps @ 2.2g = 6.66g
Krill Oil 1000 NOW Brand
1 cap @ 1g
HMB  Vitamin Shoppe
4 caps @ 250mg = 0.5g
Acetyl L-Carnitine Source Naturals
3caps @ 250mg = 0.5g
Multi Vit. Coop Complete Elite Ath.
4 caps









UNDESIRED CONSUMPTION
Qty
N/A
-




RESISTANCE EXERCISE
SETS
REPS
Treadmill Incline 15% @ 3.3mph.
>0.1%
Every Min. - Total 5min.
Low Plank
2
1 minute
Body Squats
3
15
Incline Bench Press
3
15@ 115, 95, 95lb.
Low Row Wide Grip
3
15@ 80lb.
Decline Bench Press
3
15@ 80lb.
Single Leg Press Calf Raise
3
15@ 180lb
Upright Row
3
15@ 55, 45lb.
Dead Lift
3
15 @ 65lb.
Military Dumbbell Press
3
15 @ 20lb.
Bicycle Crunches
2
30 seconds














AEROBIC  EXERCISE
DISTANCE
TIME
AVG. HR
Est. CAL. BURN
Walking
4 laps
-
-
               -