StephanieShine’s BodyBlog

Calories - 1,426
Fat - 45 g
Carbs - 132 g (53 g Sugar, 13 g Fiber)
Protein - 122 g

I kept the simple sugars real low today, most of my sugars come from milk anyways. Im really  happy with the protein and carb intake today also. I was a little hungry during my entire shift, but it was that back of my mind hungry that never really escalated. So I didn’t have any of the usual goodies - thank god no milk shakes today! But other than that I nutritionally felt on point. The chicken breast at lunch again today really kept me going =]

Calories - 2,109
Fat - 68 g
Carbs - 200 g (97 g Sugar, 24 g Fiber)
Protein - 170 g

My day was pretty balanced - I just had a little too much of everything. I need to stop eating at work!! It could save me about 50 carbs a night! I did a 30 minute shoulder work out when I got home, so some of the carbs were used up. Nothing significant probably, but again, one bad day isn’t significant compared to a months worth of food either.

Tomorow I will do my best nutrition wise. I got some new ON protein powder in the mail, along with samples of various things. I also got a tub of a pre-workout beta-alanine/NO mix. It seems promising so I will start to slowly lower my carbs back to around 100 to 120 grams.

Calories - 1,823
Fat - 63 g
Carbs - 236 g (103 g Sugar, 21 g Fiber)
Protein - 85 g

The calories weren’t the problem, its the fact that I over consumed carbs today by about 50 g and under consumed protein by about 30 g. My diet today was 50.1% Carbs! Bad! So here comes the excuse, I was filling up glycogen for tomorows work-out. Or Something. Problem is, my glycogen was probably fine and my work out is not until 7 pm.

I guess one not so good day wont hurt. (Im not calling it a bad day) I really am learning, or should I say re-learning alot from tracking every thing I eat at thedailyplate.com. I used to know how to cut carbs, cycle carbs weekly and by each meal. I guess I just forgot how but still thought I was doing it right.

Tomorow is looking brighter - Left over chicken breast for lunch =] And Im not going to forget to bring my water bottle to school, unlike today, which resulted in a headache. Good night all.

I read an article on Saturday about how getting up a little bit earlier can make you more productive and add time to your day to accomplish things. It based on going to bed when you are tired, but getting up at the same tme every day. On Sunday morning my alarm went off at 6:30 and I was perfectly awake after two or three minutes. I’ve never been one to sleep until 1 in the afternoon anyways. I went to work at 10, so I had about 2.5 more hours to read in bed before getting up.

Well… Its monday morning now. A school day, so I would have to leave my house at 6:30. I would normally get up at 6. I only went to bed 15 minutes earlier last night, but it should have been closer to 10 in stead of 11 pm. My alarm went off at 5 am today!! I hit the 10 minute snooze button and let myself stay comfortable but wake up slowly. At 5:10 I picked up the list of things to go this morning that I had made last night. Breakfast was on the top of the list. Breakfast now, No Way! Especially with the rest of my family sleeping in the next rooms.

I grabbed a bagel and without toasting it or anything, I ate it and swallowed down my multi vitamin and calcium. I’ll make a whey shake closer to 6 when people are awake. I also relized that I can brush my teeth right now like I had planned to do so that I could put on my crest white strips because my familys bedrooms are right there. (Im relizing how loud I can be in such a quiet house.)

So whats left to do, I guess I will just read or do Soduku for another half hour.

Note to self - Tomorow its going to be 5:30 AM - And get to sleep before 10:30!

Calories - 1,384
Fat - 35 g + 1 g Fish Oil, + 1 G CLA
Carbs - 149 g (60 g Sugar, 13 g Fiber)
Protein - 117 g

Had the same breakfast, like always. At work, Instead of a Medium milkshake, I had half a kid sized one and didn’t have Chicken Tenders or fries on my lunch break, just the grilled chicken patty. Still more sugar then I would like, but I feel fine. Im going to have to mentally get used to eating around 150 carbs a day, otherwise I simply wont be eating enough to fuel my day. I never want to be skinny and uncapable again.

Breakfast / Pre-Workout: Bagel, Whey with creatine and glutamine in milk
Lunch / Post-Workout: Tendergrill Chicken Patty, 1/2 Small French Fry

Snack: 6 oz Milk and splenda in my coffee
Dinner: Oh Shit, Here it comes… 4 Peice Chicken Nuggets (Not bad, yet) Then  medium milkshake! What was I thinking!!! 94g sugar at 5 pm! 

Brings my macros to:
Calories: 1,505
Protein: 91 g
Fat: 46 g
Carbs: 176 g (120 g Sugar, 5 g Fiber)

For tonight I still need some calories, I’ll get that from my Whey shake in water tonight instead of milk. And I’ll put in fiber, I didn’t get enough today plus it will sustain me while I sleep.

Lesson of the day: NEVER EvER Have a Burger King Milkshake ever again!!

Calcium/Magnesium/Zinc - 33% Each Per Caplet - Take 2 in AM

Vitamin World Super Guarana - 1,200 mg each - I no longer take this because I am on Cytolean but I used to take 1-2 in AM and 1-2 with Lunch

Tonalin CLA - 1 g - Take 1 in AM

Vitamins A + D - Has 160% Vitamin A and 100% D - Dont take much now because I am out in the sun now and my multi has plenty A - Used to take 1 in AM

Country Life Biotin - 1,000 mcg = 3,333% - Take 1 in AM

White Willow with Feverfew - Standardized to 15% salici, 500 mg - Take 1 in AM

NSI Carb Blocker Phase 2 - 1 g in 2 caps - Take 2 caps 10 minutes before any 40g or more carb meal. I dont need to use this often, once a week tops.

Fish Oil with EPA 180 mg and DHA 120 mg and Omega 3 340 mg (1 g total)- Take 1 in AM, 1 with Lunch and sometimes 1 before cardio.

Iron-Tek Glutamine Powder - 5 g Per serving - Haven’t started taking this yet.

Weider Creatine Mono - 5 g in 7 Caps - Stopped taking this a few months ago

Potassium - Take 2 caps at 3% Each in AM, or split it between AM and Lunch.

Melatonin 3 - Never really need to use.

ON Cookies n Cream Whey - One scoop with breakfast and One post workout (which is also the last thing I eat)

Chromium - 200 mcg tablets - 167% - Used to Take 1 in AM or with lunch or if I knew I might be subjected to cravings.

Cytolean - On my last 10 days of my 1st cycle - Worked up to 2 in AM and 1 at Lunch

Amp 2 - When Cytolean runs out Ill start with the minimal dose.

And of course, the core of it all; My multi <3

 

60 Capules

Gain 4 lbs of muscle by 9/30
138 days left to gain .2 lbs per week ~ Or about .9 lbs of muscle each month

Drop 5% Bodyfat by June 25th
Loose .5% Bodyfat per week/2% per month

1RM Bench Press (Long Term)
Now: 73 lbs
9/30: 110lbs
Add 37 lbs in 170 Days
Thats .5lbs per week. Very Doable =]

1RM Squat
Now: 73 lbs
9/30: 110 lbs
Add .5 lbs per week.

Bicep Curls: Add 2.5 lbs per day (?)

Overhead Press: Add 1 lb per day (?)

Squeaky Clean
Breakfast: 1.5 Scoops Whey in 8 oz 1% Milk with a Bagel
In Between: 24 oz Propel

Over Vacation: Do all Senior Project stuff and attempt as much deviance unit work as possible.

Statistics: Maintain the highest average possible to boost GPA. This will be mainly though full homework grades.

Sociology: Doing the best you can as early as you can on the Idependent Deviance Project.

English: Plan + Execute the Presentaion well.

Spanish: Do + Learn Homework

Physics: Get as close to a 100 average this quarter to avoid the final.