HT3′S BodyBlog

Time Change has really thrown me but I got up and did it anyways.

6:40

30 mins cardio + cofee etc   22 oz water

Breakfast

Oatmeal                       
          150 cals   27 carbs

Cottage cheese -                    150 cals   10 carbs  24 protein

Snack

Tuna packet (sweet+spicy)       175                          37.5

1 slice ww bread                   Â
 Â  90ca          16cb

Monster Energy locarb              20            6

Totals:                                  585           59(!)       61.5

Took forever to wake up.

Breakfast

Eggbeater omlet with turkey peperoni     230cals     50 pro

Oatmeal                                               150                          27 carbs

Snack

Whey                                                  220             48           8

WW Bread                                           90                              16

Went swimming with the  kid for about 2.5 hours. Nothing intense, just fun.
Lunch

Salad (lettuce)                                    20

Tuna packet (sweet+spicy)                  175               37.5

tls                                                       885             135            51

Left                                                    915              78              49

Holy hell did I need those extra calories tonight. We only had 5 forwards and 3 defensemen, of which I was one - skated my ass off. Took Muscle Armor bout an hour before the game and man did I need it, I had that little extra fuel in me. Also helps out that I’ve been doing more cardio lately.

Alright

• ZMA so I can sleep
• 1 scoop of whey for quick absorption
• 1 scoop of MM light for extended release
• 1 apple for the carbs  - I should eat more but I don’t wanna screw up my progress.

Good night!

Hells YEAH!

213 - 207

26(.5)%  BF  -  down to 25.5%

Waist 39-40 ish    down to   38!

DRINKING F-TONS OF TEA WITH STEVIA 

Hockey game tonight, calories and carbs going to be a bit higher today so I have energy.
I’m going to keep these more brief<strong />

Calories             Protein               Carbs               Water

Breakfast

Oatmeal                  Â
 Â  150                                                27

1 cup cott chz             160                    26                     
   10

Coffee+MM

Snack

Muscle Milk                195                    25                     
   11

Oatmeal                    150                                               27

Lunch  (out with the kid and the in-laws  playing hockey 9:45pm- need the cals)

Grilled Avacado Sand.  620                  30                         14

Diet Coke

Snack

Turkey Sandwich         350                    28                     
    45
Apple (2x)                  144                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  19
Almonds                  Â
  240                     8                          7
TL:                            2009                  170                       160       92oz water

Obviously a LOT of the cals came from fats in the sandwich and the almonds. So, why the high calories for a lean out phase? 2009 is hardly high, its still below my rmr but I have an ice hockey game at 9:45 tonight. Head out to any site that offers a “calories burned” calculator, and you’ll find that they tell you that 45 minutes of ice hockey burns about the same as much as mountain biking - 568. I’ve gone on 45 minute mountain biking excursions and I’ll tell you, those things are a cake walk compared with 3, 15 minute periods of intense hockey. When I’m done with a ride, I’m thirsty and I’m tired. When I’m done with hockey I have “full body hunger pain” and am dehydratred.

See, in riding a bike my legs get activated, and to a lesser degree my upper body. When I play hockey everything is activated - arms, abs, back, legs, glutes especially, and all the tiny muscles in my ankles and hips that keep me balanced. As well, I’m wearing 12-14 lbs of equipment. Now if I get out there and glide, and make some light passes and dink some shots I’m going to stay in that 500 range easy. For the way I play hockey, the way it should be played, I’m going to guess I burn off a good 800 - 1000 per game.

Ass is draggin today. Late night. Lodge meeting last night, drinks afterwards with some of the brothers. I went to the Rite Aid next door and got an RTD protein drink. Had that, water and diet coke. Talked history and philosophy till 12:30 am.
7:00

No morning cardio - needed sleep will catch up at lunch and after work.

Breakfast

Oatmeal    150 cals  - 27 carbs

Cottage cheese - 150 cals   10 carbs  24 protein

Pre-workout

Whey Shake  220cal    48 pro   8 carbs

1 slice WW bread   90 cal          16 carbs

40mins of cardio – good sweat

Post –workout

Tuna Pack  200 cal      35pro

Veggies   180

Apple        72 cal          17 carbs

Snack

1/2 Cup Cott Chz 75

10 cubes or so of pineapple 120

Totals are off - i’m making this update a day late.
Totals   1062    cals    78 carbs    77 protein

To Go
              738  cals    62  carbs    136 pro           246 cals per meal              

Chest still hurts a bit. Praying it’s a pull and that the lump isn’t part of something more serious. Really can’t do much weight training - bi’s and tri’s if they’re isolated. Arthritis in knees is a bit rough. Can do romanian dead lifts as well.

Should Be Low Carb Day, but not with those headaches.

Had around 1800 yesterday and felt great. With the addition of cardio 2x a day I shouldn’t have cut that many calories (down to 1650)  from my diet, I can use more.
Carb cycling is going to be my back up plan if I stall.

• Following calorie cut,
• taking in 1800 calories instead of 1650,
• Monitoring all macros still will- still keep carbs clean and low but not cycled
• Except for game days then cals go to 2000 and carbs up to around 200 from clean only no sports drinks. It’s only adult league. What to do for a recovery meal after the game? Ask forums.

6:44 am

Coffee, lil bit of muscle milk in place of milk and sugar (as per usual) 2 ice cubes - chugged

Bike for 20 mins (had to get the little one off to school today) 12 oz water on the bike

Breakfast :

• 1.5 cup egg beaters 180 cal    36pro   neg. carbs
• Turkey peperoni        90 cal     9 pro   4 carbs
• 1.5 cup oatmeal      150 cal              27 carbs

Pre-workout

MM Shake    195 cls    25 pro   11 carbs

Apple          72 cals                 19 carbs

<strong />Totals:

gotta run - will re-calc later

Bumping my cals up to 1800 if neccesay - I felt like crap last night.
6:30 am

Coffee w/ MM
30 Minutes on the bike while watching DaVinci code. Good sweat.   20 0z water
Breakfast -  1.5 cup oatmeal, stevia     150    27 carbs
1 cup eggbeaters, mixture S.West and regular, with turkey peperoni.

140 cals  26 protein - gotta get more of that in me.

Pre Workout

Muscle Milk Light 195 cal  25 pro  11 carbs

Apple                  72 cal   19 carbs

Post Workout

Good workout - shoulders, tri’s, abs. Chest is still uncertain at this point so I’m not going to mess with it- appt. in 4 weeks.

MM Light Shake   195    25  pro  11carbs

Apple                  72  cals    19 carbs

Slice WW bread    90 cal  16 carbs

Meal 4

1 packet tuna    150 cals  37.5 pro
Microwaved Mixed Veggies - 180 cals

20 mins cardio
Dinner

Chicken - 200 cal 40 pro

Veggies stir fried in PAM - lets say around 180 cal

Excellent I kept the carbs the same over a couple hours, saving some for snack time. Prolly gonna do a chicken sandwich on WW bread. Made a mis-calc, my high day is 176 carbs!!!

totals: 1624   cals      103 carbs      153.5     protein  (GET MORE PROTEIN!) 130 0z water!!!!

176     cals left    approx 73 carbs left     60 pro left

Not too bad. Even if I had to stop here at 1624, I’d feel fine. I think it’s the damn carb cycling. That’s where the headaches are coming from.  I’m still not sure if 1650 is still a safe number to be at. My dr. says it’s ok…. this shit is way confusing, so many opinions, so many calorie calculators. Alright. the decision is 1800 calories…for now. I’ll put it out to vote on the forums. I just don’t want to lose any ground as far as gains.

edit - added a shake last night before bed as per the article I read on the BB.com super site for muscle retention during dieting. I love this site.

topped out a bit over 1800 cals  - have to re-calc.

Did 53 minutes on the bike to finish out the Dark Knight (twisted, twisted movie so that’s around 83 mins of cardio  AND weight training today.

BUT

Am I gonna end up "skinny fat" at the end of this? I’ve put on some muscle size over the past year  and I don’t want to loose that. I guess I’ll stick with the plan:

Next 2 weeks finish out carb cycling and calories at 1650
If the carb cyclling headaches and weakness continue switch to keeping the cals to 1650.

OK protein high, lift, cardio got it.

Also I’m looking into some "hardcore" supplements - oxo, 5 methoxy etc. I REALLY want to make this transformation!

My last meal came in at 580 which maxed me out for the day without hitting my protein goal!

The reason? I didn’t plan the last meal properly.Adding carbs in for my low carb day is proving to be more difficult than I thought.

Seems to be that the pro’s to the "no carb" day is that it’s boat loads of food even though I’m still keeping to 1650 cals.  The carbs really add to the calories, and so does the lack of planning.
Alrighty then, 1650 cals is 1650 cals. LOTS of WATER tonight to stem the appetite maybe I’ll try one of those "Hoodia Shots" to see if that helps. Live and learn.

Ended up with 87 oz of water before I left work.

6:30 am up and at’em. Coffee, 2 ice cubes, little bit of Muscle Milk - chugged. Upstairs to the bike and to watch the rest of Dark Knight.

Breakfast

1/2 cup oatmeal+ stevia

1 cup of egg beaters - south west with some turkey peperoni

340 cals   27 carbs   34 protein (a little low)

Pre-workout

Muscle Milk Light   195 cals  25 pro  11 carbs

Apple                  72 cals    19 carbs

Workout

Bi’s and Traps. Drop sets, and the operative word is DROP. Yesterday’s no carb and today’s low carb (cut a little on Sunday as well) left me with zero strength. Gotta keep reminding myself this is about dropping the fat. If I’m gonna do this I gotta keep the protein high.
Post Workout
Muscle Milk Light   195 cals  25 pro  11 carbs

Apple                  72 cals    19 carbs

Totals -             730 cals      84 pro     57 carbs   55 0z water
——————————————–
–
580 cals             21 carbs    95 Protein     to go