Keeping on track... or "Bonin' The Story of a Man"

[jacshelb]

Basically I just need to get back on track nutritionally. I've let stress dictate a lot of my eating patterns lately and that's just undisciplined. Basically I've just been eating whatever I want and that wasn't my plan! So, to get myself on track I'm going to put what I actually ate today and every day so I'm accountable. Today's isn't going to be pretty!

1) Shake- 1 scoop whey, 1 cup skim milk, 3 eggs, 1 serving frozen fruit, fiber high protein, high fiber cereal in milk

2) chicken on a stick, 6 oz, 3 pieces sweet and sour chicken (4 oz), similar serving sesame chicken w/ protein shake- 1 scoop whey, 1 cup skim milk, fruit and fiber

3) preworkout shake- 50 grams dextrose, 12 grams creatine, 25 grams bcaas plus a small gatorade during workout

4) fresco burrito, fresco taco (total of 16 grams of fat?)

5) more high protein/fiber cereal in skim milk

6) mc donalds- fudge sunday, most of a small fry and half a mc double- couldn't finish this shit! Thought it sounded good, tasted like total crap or worse. ugh.

7) 1.5 servings of home-made ice-cream- I made it, it's delicious and super fattening. Btw, can you tell when I have the conversation with my ex? yep, before meal 6, lol. Damn, I have to admit I was eating my feelings. I've turned into a woman.

8) Lean ham on wheat w/provolone, low-fat cottage cheese, 1 serving potato salad.


protein- 278, 1112
carbs- 459, 1836
fat- 126, 1134
total cals- 4082

Now, the total calories is right about right. The carbs aren't too outrageous. But, I'd like to see protein right around 300-350, carbs around 400 or less, and fat around 90 or less.

I've put on a bit of fat and don't want it to get out of hand. I'm weighing around 210 at 8.5% bf. I don't want to get above 10% if at all possible.

[Gerb]

we need to get you cooking brother!

[Gerb]

It might not have been pretty as you said but it looked darn good.

what is chicken on a stick thou?

[jacshelb]

Teriaki chicken from the Chinese buffet. I'll go down there for lunch a few times a week and pick out various meat and put it in a to go container. The chicken is reasonably lean there- unlike some places. So, I usually get a good batch of that, a couple dumplings and some other kind of meat.

Yeah, I need to cook more. I could use the excuse that I'm a bachelor, but truth is I actually like to cook. I just get lazy and don't. Or, if I do, it's making pizza or pasta. :)

[Gerb]

Teriaki chicken from the Chinese buffet. I'll go down there for lunch a few times a week and pick out various meat and put it in a to go container. The chicken is reasonably lean there- unlike some places. So, I usually get a good batch of that, a couple dumplings and some other kind of meat.

Yeah, I need to cook more. I could use the excuse that I'm a bachelor, but truth is I actually like to cook. I just get lazy and don't. Or, if I do, it's making pizza or pasta. :)

Remember how I said awhile back my coach was teaching me how to use food etc... . Well one of my rules is I am not allowed to eat it if I personally didn't cook it. 100% of what I eat is prepared from the raw ingredients by my wife or myself and I do 75% of my own cooking plus 50% of hers. You start cooking every damn thing you eat and food and dieting just suddenly takes on a whole new look. Eating clean is actually eating clean cause the only person to dirty it up is yourself. I'd encourage you to start cooking more, maybe not 100% like me, that is cause we are preping and get zero processed carbs like bread pasta etc... but you start cooking 75% of your stuff and minimize the processed carbs and processed proteins and precooked loaded in sodium and hidden sugars and fats junk(there is a reason the stuff tastes good) and I think you'll really make the gains in the off season you have always talked about making. You train hard, you just got strap it down on the food man. I am not trying to lecture you and I'llshut up about it, just sharing what I have learned and for me it has made a huge difference. I don't think I can go back to my old ways.

[Diabetic Muscle]

I agree with Stevey here, as long as my wife cooks it I'm good. Once I start eating out I'm beyond fucked.

[Shadow]

Sundays and Wednesdays I try to be in the kitchen cooking up meals.

[Mr.Bones]

Remember how I said awhile back my coach was teaching me how to use food etc... . Well one of my rules is I am not allowed to eat it if I personally didn't cook it. 100% of what I eat is prepared from the raw ingredients by my wife or myself and I do 75% of my own cooking plus 50% of hers. You start cooking every damn thing you eat and food and dieting just suddenly takes on a whole new look. Eating clean is actually eating clean cause the only person to dirty it up is yourself. I'd encourage you to start cooking more, maybe not 100% like me, that is cause we are preping and get zero processed carbs like bread pasta etc... but you start cooking 75% of your stuff and minimize the processed carbs and processed proteins and precooked loaded in sodium and hidden sugars and fats junk(there is a reason the stuff tastes good) and I think you'll really make the gains in the off season you have always talked about making. You train hard, you just got strap it down on the food man. I am not trying to lecture you and I'llshut up about it, just sharing what I have learned and for me it has made a huge difference. I don't think I can go back to my old ways.

Sounds like good advice to me, what do you think about bread from subway? Do you consider that clean?

[jacshelb]

Steve,
I don't take what you are saying as any kind of harsh lecture, just good solid advice! And, I can see it working wonders for you. So, I know you are right on the money! And, I appreciate it. But, I'll be honest, I'm not trying to be competitive or even strict right now, just trying not to get carried away with too much junk. I'll likely end up cooking some more of my food now, but much more as soon as I begin strict eating again. For now I just want to keep it reasonably clean.

For now, bodybuilding just isn't a big part of my life. But, at the same point, I'm not going to give totally up on it or waste the hard work I've put in. So, I'm making an adjustment to actually minimize what I'm putting into it and still see some decent results, but it's not my focus at the moment.

[jacshelb]

Alright, here's today's foods... let's see how things turned out.

1) protein shake, as normal

2) 6 pieces of lean bacon, 1 oz provolone, 4 pieces of light whole wheat

3) protein shake as above (1 scoop whey, 1 cup skim, 3 eggs, 1 serving fruit, fiber, mct oil)

4) 2 small hamburgers

5) farina w/scoop of whey


6) peanut butter and jelly sandwich w/skim milk (yum)

7) 2 slices lean ham, 1/2 oz provolone

8) fettucini (1 serving), w cottage cheese

Skim milk drunk throughout the day, so that'll figure into final macro tabs

protein- 331, 1324
Carbs- 373, 1492
Fat- 101, 909
total cals- 3725

Ok, that's more like it. I know it's not all clean foods. But, the portions in each meal were reasonably low: i.e. not an extreme amount of carbs and no terribly fast acting carbs throughout any one meal. Got my protein up there and fat down closer to where I want it. Still working on it, but it'll get there.

You know, I think I'm starting to be a big believer in the whole emotional/eating connection. Yesterday was a shit day emotionally- drama central. And, I binged accordingly- basically abusing my body. Today I took care of myself, listened to my body and ate a lot more reasonably. So much of it, in my opinion, is about getting in reasonable portions throughout the day, and the right overall mix of macros.

[Diabetic Muscle]

I agree, if I'm having a shitty day better believe there is a strong desire for "comfort" food. For me that would be a double meat bacon jalapeno cheese burger with nacho cheese curly fries from Texas Burger.

[Gerb]

Steve,
I don't take what you are saying as any kind of harsh lecture, just good solid advice! And, I can see it working wonders for you. So, I know you are right on the money! And, I appreciate it. But, I'll be honest, I'm not trying to be competitive or even strict right now, just trying not to get carried away with too much junk. I'll likely end up cooking some more of my food now, but much more as soon as I begin strict eating again. For now I just want to keep it reasonably clean.

For now, bodybuilding just isn't a big part of my life. But, at the same point, I'm not going to give totally up on it or waste the hard work I've put in. So, I'm making an adjustment to actually minimize what I'm putting into it and still see some decent results, but it's not my focus at the moment.

I read you loud and clear. I'll be shifting my focus from dropping motivation and advice in the journal to 95% food porn (5% straight up porn). :p Much more fun anyways! Enjoy your off season and this time to take a mental break, any a month or 6 months or whenever your decide to get things rolling again, you be mentally fresh and recharged and ready to good.

We shall start this party with the always popular bacon and boobs

[jacshelb]

I agree, if I'm having a shitty day better believe there is a strong desire for "comfort" food. For me that would be a double meat bacon jalapeno cheese burger with nacho cheese curly fries from Texas Burger.

Man, that does sound good! :drool:


I read you loud and clear. I'll be shifting my focus from dropping motivation and advice in the journal to 95% food porn (5% straight up porn). :p Much more fun anyways! Enjoy your off season and this time to take a mental break, any a month or 6 months or whenever your decide to get things rolling again, you be mentally fresh and recharged and ready to good.

We shall start this party with the always popular bacon and boobs

Thanks man, bacon and boobs! :drool:

[jacshelb]

Here's today's entry- I know this stuff is pretty boring, just more of a personal account thing. But, anyhoo, here goes:

1) Normal morning shake

2) Chinese food- 2 pot stickers (little dumplings, tasted like shit today.. bad recipe!), some sweet and sour chicken, rice, sesame chicken

3) fiber/protein cereal in milk

4) another shake

5) two bacon and provolone sammys on wheat

6) workout shake- dextrose, creatine, bcaas etc

7) pb and j and milk (yum, haven't had that in awhile)

8) Went to visit friends and ate some junk (or should say more junk) 2 pieces of pizza and a breadstick... and three small cupcakes

9) shake

protein- 273, 1092
carbs- 383, 1532
fat- 124, 1116
total- 3740

Once again my protein and fat ratios are off, but, I'll live. :)

[Mr.Bones]

What is your carb tolerance at per day?

[Shadow]

You love Chinese food, don't ya? lol

[jacshelb]

What is your carb tolerance at per day?

That's a good question. My guess would be around 400 grams or so. But, I'm curious if there's a method you'd use to gauge that accurately, I'm open to it if so. I don't seem to be putting on much fat at this point.


You love Chinese food, don't ya? lol

Oh yeah. It's good!

[Shadow]

I'd eat it every day if I could, lol

[jacshelb]

Wow, you guys don't even want to know what I ate today. Let's just say there was a cookout.... And, I'm on test, and hungry. One meal may or may not involve 1 hot dog, 2 hamburgers, 1 chicken sandwich, 3 helpings of baked beans, 4 pieces of lemon squares, 2 pieces of brownie, 2 cans of (Good lord, this is a first and last) full sugar pop, chips and salsa- authentic fucking Guatemalan salsa. Let's just let this be my entry today because everything is going to be off the charts. :)

Here's the good news. I'm around 3 weeks into my bulk/cycle. I'm on an anti-e (12.5 mg/day aromasin), so minimum water bloat. And, I'm up around 16 lbs. My bodyfat has gone from 7.5% to 8.5%, which means about 2 lbs of fat, my usual 6 lbs of blood volume/water, and the rest in glycogen retention muscle rebound. I look thick. My 33" waist jeans still fit loose enough around my waist to require a belt, but my thighs are about to rip out the legs. That sounds silly, but the leg press workouts are hitting my thighs so much better than squats did and they are actually growing- not to mention you gotta put your shots somewhere. That's where I'm sitting at the moment size/bf wise and I'm good with it.

[Shadow]

I hate you fuckers and your increased appetite on test. :(