ProteinBarEdgar’s BodyBlog

Ok, tonight is cook night for my wife and I. I thought some of you might be looking for a friday night meal that you don’t have to consider your cheat meal…… we will do that on Sat. with black bean deer chili;

MUSHROOM MINUTE STEAKS:

5 Cube Steaks about (1.57 Pounds)
2 Tsp Salt (I DONT USE THIS)
1/4 Tsp Lemon Pepper (I USE SALT FREE LP)
1/2 C Red Wine
1 med Green Pepper, Chopped (About 1 Cup)
1 sm Onion, Chopped (About 1/4 Cup)
2 (4 oz) Cans, sliced mushroom, undrained(I ALSO USE 8 TO 10oz OF FRESH MUSHROOMS)

Nutritional Info

	Fat: 8.4g Carbohydrates: 6.2g Calories:331.5 Protein: 54.7g

Sprinkle beef steaks with salt and lemon pepper.(TO KEEP SODIUM DOWN I ONLY USE SALT FREE LP)
Cook a few steaks at a time in 10″ skillet over medium heat, until brown, 5-10 minutes on each side. Return steaks to skillet. Add red wine, green pepper, onion and mushrooms. Heat over low heat until mushrooms are hot, about 5 minutes.
5 Servings
NOW FOR THE BLACK BEAN DEER CHILI:

Venison(deer), ground, 16 oz (U CAN USE BEEF; ALSO I CUT UP STEAK INSTEAD OF USING GROUND; LESS FAT)
Green Peppers (bell peppers), 0.5 cup,
Del Monte Petite Cut Diced Tomatoes, 2 cup
Onions, raw, .5 cup, chopped
Hunt’s Organic Crushed Tomatoes, 7 serving
Bush’s, Black Beans, 1.5 cup
Olive Oil, 1 tbsp

THIS IS TOTALLY OPTIONAL BUT I ADD THIS TOO FOR SOME SPICE:

1 CAN OF ROTEL AND CRUSHED RED PEPPERS TO TASTE; MAKE SURE YOU DONT ADD TOO MANY CRUSHED RED PEPPERS)

Nutritional Info

	Fat: 8.8g THIS IS WITH GROUND; IF YOU CUT UP STEAK OR DEER IT WILL BE ALOT LEANER Carbohydrates: 24.0g Calories:277.2 Protein: 26.8g

1 tbsp Olive Oil in Pot cook onions and peppers then add Venison(DEER OR BEEF) after brown add tomatoes and beans add seasoning of your choice. Let simmer for at least an hour.
WHAT MAKES THIS A CHEAT MEAL IS THE PAN OF CORN BREAD I AM GOING TO EAT WITH IT!!!

Maybe this will give you some ideas.

sweet! I acheived my goal a week earlier than I expected. I have lost almost 6 lbs in three weeks but what really got me excited was the gift my wife got me. It is nothing really but when your wife gets behind what you are doing it makes things a little easier. My birthday is tomorrow! so, my wife got me several small gifts after I told her not to. Anyways, with all of the stuff was an old Arnold book. I probably read fifty pages of it before I went to bed last night. Maybe I just have man crush on that guy but that dude is hillarious.

I am just rambling and really have nothing to say but tomorrow is my cheat day and I am going to tear up some sushi and the hibachi grill.

GYM: leg day!

Cardio: 500 cal!

1/13/2009,

in the GYM: Back Day!

My meal plan for today:

5:30 - 2 scoops of whey, 12oz ff milk

8:00 - ff cottage cheese, banana, black coffee

10:00 - pre-workout; 1 scoop of whey

11:30 - Post-workout; 2 scoop of whey, ff yogurt, gala apple

1:30 - 1 can of tuna on wheat bread

4:00 - finishing up cardio; 1 scoop of whey

6:30 - 1 1/2 baked cod, 1 can spinach

8:30 - 1 scoop of casein

(bmr - 1795); cal 1770, protein 256, carbs 141, fat 18

in additions i usually drink 7-9 24oz bottles of water. At least 2 while lifting and one while doing cardio.

I welcome any criticism….. so, if you have any suggestion please feel free.

ok! after a week I lost 3 lbs without touching a treadmill. I start that today. Well, actually I started yesterday. I have also been chopping wood even though we live in the middle of town and rarely use our fire place. It is good therapy for me… cutting calories makes me cranky.

Today my meal plan consist of this:(i am always up for suggestion so please comment; also, my BMR is around 1700)

5:30 2 scoop of whey w/12 oz ff milk

8:00 banana and 1/2 cup ff cottage cheese

10:00 pre-workout; 1 scoop of whey

11:30 post-workout; 2 scoop of whey, ff yogurt and gala apple *usually eat a protein bar along with everything else but decided to drop it because of the calories and sugar. plus, i am getting over 250 grams of protein already

1:30 tuna on wheat

4:00 finishing up 500 cal on treadmill; 1 scoop of whey

6:30 turkey chop/steak w/can of green beans

8:30 1 scoop of casein

calories - 1730; protein - 252; carbs - 141; fat - 16 for 1/11/2009

since the prime wasn’t for me i decided to take a new look at things. for the past year, i have tried to lose body fat while maintaining my weight. Apparently this doesn’t work for me so i have decided to really hit up the cardio and get this damn fat off my body(still hitting the weights hard but we know what too much running does to your muscles). The plan is once I lose the weight I will then begin to add a lot of ‘clean’ calories to get my weight/muscle growth kicking agian.

worst mistake i have made……….going out a partying instead of following my skinny roommate to the gym…….by the way that skinny roommate is a bad mumbo jumbo now!

legs today! blood shot eyes here i come.

p.s. thanks to all that have added me as their friend. also, if you have any advice for my wife her handle is ProteinBarRene. she had our first baby 4 1/2 months ago and has already dropped the weight. she looks amazing but she is wanting to tone up the abs and legs.

the prime log is off…….. after the second day of taking it i had an alergic reaction. my face broke out and also i broke out in sweats. i have heard good things about this product but it looks like i am going to have to stop taking it. damn i really wanted to see what all the hype was about.

so…. after the first day of prime i have noticed my face kind of feels red like when you take beta alanine. also, i am extremely thirsty. Usually my body has some kind of reaction the first few days of taking a new supplement. My buddy on the other hand said he didn’t notice it when he started taking it.

I also want to point out that my stats have jumped around like crazy on my bodyspace. The reason for this is I was using a scale that told body fat and it was never correct. On Sunday (1/4/2009), I used a 3 site caliper test to get real results so please don’t pay attention to anything up until that point.

today (1/6/2009), my meal plan consist of around 270-320 grams of protein, 25-30 grams of fat, 140-160 grams of carbs, and 2100 to 2400 calories. also, i usually burn 500 calories on a tredmill on Tuesday.

My training today consist of:

Front Lat Pulldowns - 4×8
Behing Head Lat Pulldowns - 4×8
Strait Arm Pulldowns Standing - 4×10
Pull-Ups - 4×8
Single Arm DB Rows - 4×8
Cable Crunches - 4×20

ok… my wife wants to go and spend time in her home town on New Years Eve. So, I am not going to start the prime until next week because i am not sure i will be able to get in the gym the next day. I am however back on my diet after a long week of eating and drinking with the families. Like i said before, I lose weight rather fast especially when i am not drinking (except for maybe a glass of wine at new years).

until then

Addition: Food Journal for 8/29/2008

1.       5:30 AM

a.       2 scoops of Whey w/12 oz of fat free milk

b.      1 package of natural instant oatmeal w/splenda and cinnamon

2.       8:00

a.       Gala Apple

b.      ½ cup of fat free cottage cheese w/cinnamon

c.       1 scoop of whey.

d.      Cup of black coffee

3.       10:00 Pre-workout shake

a.       1 scoop of whey

b.      w/ supplements

4.       11:30 post workout

a.       1 ½ scoop of whey

b.      ½ scoop of whey

c.       w/ supplements

d.      fat free yogurt

e.      protein bar

5.       1:30

a.       Turkey sandwich on wheat

b.      1 scoop of whey

6.       4:00

a.       Skipped meal

7.       6:00

a.       ½ pound 97% fat free turkey burger cooked in low sodium beef broth

b.      Mushrooms and onions

c.       Green beans

d.      Diet dr pepper

8.       8:30 (Will)

a.       1 scoop of casein and 3g glutamine

*drank 7 – 24oz bottles of water at work and then drank another 24oz glass while at home

…To tell you the truth I am doing this blog to stay motivated and i also got a new supplement I wanted to keep track of. Like half the other people on this site i am trying to transform my body and never really intend on competting. I’ll leave that to my buddies.. which have better genetics than I do.

I usually go hard for about 3 months and throw it all away with a month of drinking and eating alot of fried stuff. I think my wife thinks i am trying to recall some college years.

I hardly ever miss a day at the gym but as many of you know diet is about 80% of having great body.

Well, I haven’t really told you anyting and I am really just rambling like I always do but the reason for starting this blog is to keep up with my progress on a new supplement that i have. Prime! I expect it work well. I have frends on it that love it. I will be keeping a nutrition journal, a workout journal and also keep everyone informed on the other supplements I take. (just myself because no one wants to read my random thoughts in the process).

I already take:

Creatine,  Beta Alanine, lots of protein Whey and Casein, Multi-V, Glutamine, Betanine, and of course Fish oil.

Hopefully someone will respond to this blog and it will keep me motivated. For ex. 3 months ago I had only 3 beers in a 5 week span and I lost 11 lbs. sweet right.. then why is so hard to stay motivated? Anyways I read about every article I can get my hands on so its not like i don’t understand how to stay motivated or what I need to do to get gains in the gym and loses on the scale. 

So until the 29th of December………………