chad
Fulltime Member
Posts: 233
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Post by chad on Aug 23, 2006 20:44:06 GMT -5
I keep a nutrition journal and chart everything I eat. I thought I would go ahead and post it here. Any comments or suggestions are welcome. I am trying to consume about 3500 calories a day. I try to track the number of calories and the protein, carbohydrates, and fat within those calories. My habit is to just leave the information blank if I am not certain. I currently eat a cheat meal once a week at lunch on Tuesday. I will update this journal every week.
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 23, 2006 21:19:46 GMT -5
Monday 08-14-2006
Calories Carbs Protein Fat
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
8:00 Muscle Milk 348 12 32 18
8:00 Whey (New Blend) 130 3 27 0
9:30 ICE 40 0 10 0
9:30 ICE 40 0 10 0
10:30 2.5 servings of tuna fish 150 0 32.5 1.25
10:30 ICE 40 0 10 0
12:30 3 Grilled Chicken Breasts 390 15 54 13.5
13:00 Muscle Milk 348 12 32 18
15:00 ICE 40 0 10 0
15:00 ICE 40 0 10 0
15:00 ICE 40 0 10 0
15:00 ICE 40 0 10 0
18:00 Chicken cabob
18:00 mixed veggies
18:00 corn on the cob (no butter)
23:50 Muscle Milk 348 12 32 18
23:50 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,602 72 366 87
Tuesday 08-15-2006
Calories Carbs Protein Fat
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
7:45 Muscle Milk 348 12 32 18
7:45 Whey (New Blend) 130 3 27 0
11:30 37 or 38 wings
12:15 Ice cream (Oreos crumbs rock!)
15:30 ICE 40 0 10 0
15:30 ICE 40 0 10 0
20:30 Muscle Milk 348 12 32 18
20:30 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 1,514 45 197 54
Wednesday 08-16-2006
Calories Carbs Protein Fat
6:30 Muscle Milk 348 12 32 18
6:30 Whey (New Blend) 130 3 27 0
8:30 Muscle Milk 348 12 32 18
8:30 Whey (New Blend) 130 3 27 0
10:45 ICE 40 0 10 0
10:45 ICE 40 0 10 0
10:45 2.5 servings of tuna fish 150 0 32.5 1.25
13:00 New England Clam Chowder
13:00 Grilled Chicken Salad
14:30 ICE 40 0 10 0
15:00 2.5 servings of tuna fish 150 0 32.5 1.25
15:15 2.5 servings of tuna fish 150 0 32.5 1.25
15:15 ICE 40 0 10 0
17:30 Muscle Milk 348 12 32 18
17:30 Whey (New Blend) 130 3 27 0
20:30 Muscle Milk 348 12 32 18
20:30 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,522 60 374 76
Thursday 08-17-2006
Calories Carbs Protein Fat
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
8:00 Muscle Milk 348 12 32 18
8:00 Whey (New Blend) 130 3 27 0
10:15 ICE 40 0 10 0
10:15 ICE 40 0 10 0
10:15 2.5 servings of tuna fish 150 0 32.5 1.25
12:45 New England Clam Chowder
12:45 Grilled Chicken Salad
15:30 ICE 40 0 10 0
15:30 ICE 40 0 10 0
15:30 2.5 servings of tuna fish 150 0 32.5 1.25
17:15 ICE 40 0 10 0
17:15 ICE 40 0 10 0
18:15 Muscle Milk 348 12 32 18
18:15 Whey (New Blend) 130 3 27 0
20:45 3 Grilled Chicken Breasts 390 15 54 13.5
21:50 Muscle Milk 348 12 32 18
21:50 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,842 75 415 88
Friday 08-18-2006
Calories Carbs Protein Fat
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
8:00 Muscle Milk 348 12 32 18
8:00 Whey (New Blend) 130 3 27 0
10:30 ICE 40 0 10 0
10:30 ICE 40 0 10 0
12:15 New England Clam Chowder
12:15 Grilled Chicken Salad
15:00 ICE 40 0 10 0
15:00 ICE 40 0 10 0
17:00 ICE 40 0 10 0
17:00 ICE 40 0 10 0
18:00 3 Grilled Chicken Breasts 390 15 54 13.5
19:30 Muscle Milk 348 12 32 18
19:30 Whey (New Blend) 130 3 27 0
21:00 ICE 40 0 10 0
21:00 ICE 40 0 10 0
TOTAL CALORIE INTAKE 2,024 60 281 0
Saturday 0819-2006
Calories Carbs Protein Fat
9:00 Muscle Milk 348 12 32 18
9:00 Whey (New Blend) 130 3 27 0
12:30 3 Grilled Chicken Breasts 390 15 5 13.5
15:30 side salad
15:30 grilled chicken breast
15:30 mixed veggies
16:30 ICE 40 0 10 0
16:30 ICE 40 0 10 0
18:30 Muscle Milk 348 12 32 18
18:30 Whey (New Blend) 130 3 27 0
19:30 Torch Pre-Burn 45 7 0 0
21:30 Muscle Milk 348 12 32 18
21:30 Whey (New Blend) 130 3 27 0
23:30 Muscle Milk 348 12 32 18
23:30 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,427 70 258 68
Sunday 08-20-2006
Calories Carbs Protein Fat
10:00 Muscle Milk 348 12 32 18
10:00 Whey (New Blend) 130 3 27 0
12:30 3 Grilled Chicken Breasts 390 15 54 13.5
12:30 Baked Beans 490 101.5 21 3.5
15:45 salad
16:00 chicken kabob (chicken and veggies)
16:00 Lean Pork tenderloin
18:00 ICE 40 0 10 0
18:00 ICE 40 0 10 0
21:45 Muscle Milk 348 12 32 18
21:45 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 1,916 147 213 53
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 24, 2006 20:09:39 GMT -5
Monday 08-21-2006
CALORIES CARBS PROTEIN FAT
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
6:00 Torch Pre-Burn 45 7 0 0
8:00 Muscle Milk 348 12 32 18
8:00 Whey (New Blend) 130 3 27 0
9:30 oatmeal (1 bowl plain) 200 38 8 4
11:00 ICE 40 0 10 0
11:00 ICE 40 0 10 0
12:30 3 Grilled Chicken Breasts 390 15 54 13.5
12:30 3.5 servings kidney beans 420 77 21 1.75
16:00 ICE 40 0 10 0
16:00 ICE 40 0 10 0
18:00 Muscle Milk 348 12 32 18
18:00 Whey (New Blend) 130 3 27 0
20:00 3 Grilled Chicken Breasts 390 15 54 13.5
21:30 Muscle Milk 348 12 32 18
21:30 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 3,517 212 413 105
Tuesday 08-22-2006
CALORIES CARBS PROTEIN FAT
5:40 Muscle Milk 348 12 32 18
5:40 Whey (New Blend) 130 3 27 0
5:50 Torch Pre-Burn 45 7 0 0
7:45 Muscle Milk 348 12 32 18
7:45 Whey (New Blend) 130 3 27 0
11:15 30 or so Wings
12:00 Coldstone Ice crea (mint + white chocolate + oreo crust)
16:00 ICE 40 0 10 0
16:00 ICE 40 0 10 0
18:00 Muscle Milk 348 12 32 18
18:00 Whey (New Blend) 130 3 27 0
21:00 Muscle Milk 348 12 32 18
21:00 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,037 67 256 72
Wednesday 08-23-2006
CALORIES CARBS PROTEIN FAT
5:50 Muscle Milk 348 12 32 18
5:50 Whey (New Blend) 130 3 27 0
8:10 Muscle Milk 348 12 32 18
8:10 Whey (New Blend) 130 3 27 0
10:30 ICE 40 0 10 0
10:30 ICE 40 0 10 0
12:30 3 Grilled Chicken Breasts 390 15 54 13.5
13:30 3.5 servings kidney beans 420 77 21 1.75
15:15 Muscle Milk 348 12 32 18
15:15 Whey (New Blend) 130 3 27 0
17:30 3 Grilled Chicken Breasts 390 15 54 13.5
20:45 Muscle Milk 348 12 32 18
20:45 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 3,192 167 385 101
Thursday 08-24-2006
CALORIES CARBS PROTEIN FAT
5:25 Muscle Milk 348 12 32 18
5:25 Whey (New Blend) 130 3 27 0
7:45 Muscle Milk 348 12 32 18
7:45 Whey (New Blend) 130 3 27 0
10:00 ICE 40 0 10 0
10:00 ICE 40 0 10 0
10:00 2.5 servings of tuna fish 150 0 32.5 1.25
12:15 New England Clam Chowder
12:15 Grilled Chicken Salad
14:00 ICE 40 0 10 0
14:00 ICE 40 0 10 0
15:45 ICE 40 0 10 0
15:45 ICE 40 0 10 0
18:15 3 Grilled Chicken Breasts 390 15 54 13.5
20:40 Muscle Milk 348 12 32 18
20:40 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,214 60 324 69
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 26, 2006 16:21:54 GMT -5
Friday 08-25-2006
Cals Carbs Protein Fat
5:35 Muscle Milk 348 12 32 18
5:35 Whey (New Blend) 130 3 27 0
7:40 Muscle Milk 348 12 32 18
7:40 Whey (New Blend) 130 3 27 0
10:30 ICE 40 0 10 0
10:30 ICE 40 0 10 0
11:30 ICE 40 0 10 0
11:30 ICE 40 0 10 0
12:15 Grilled Chicken Salad (wallnuts w splenda yum)
14:00 ICE 40 0 10 0
14:00 ICE 40 0 10 0
15:30 2.5 servings of tuna fish 150 0 32.5 1.25
18:00 2 Ground Salmon Servings 360 0 46 20
18:00 1 Grilled Chicken Breasts 130 5 18 4.5
20:00 3 Ground Salmon Servings 540 0 69 30
21:45 Muscle Milk 348 12 32 18
21:45 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,624 50 350 109
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 26, 2006 16:23:37 GMT -5
I just wanted to make a quick note the the total calories and values for carbs, protein and fat are limited to what I was sure about at the time. If I am not sure I just don't put it down. Some days it may seem I am way under 3500 calories but I am probably at least fairly close (I think) but don't put a value because I am not certain it would be correct.
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 28, 2006 19:21:34 GMT -5
Saturday 08-26-2006
Cals Carbs Protein Fat
11:00 Muscle Milk 348 12 32 18
11:00 Whey (New Blend) 130 3 27 0
13:15 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
15:30 Muscle Milk 348 12 32 18
15:30 Whey (New Blend) 130 3 27 0
18:00 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
19:00 Muscle Milk 348 12 32 18
19:00 Whey (New Blend) 130 3 27 0
20:30 Muscle Milk 348 12 32 18
20:30 Whey (New Blend) 130 3 27 0
22:00 Muscle Milk 348 12 32 18
22:00 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 3,470 48 342 114
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 28, 2006 19:22:54 GMT -5
Sunday 08-27-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
9:00 Muscle Milk 348 12 32 18
9:00 Whey (New Blend) 130 3 27 0
11:30 Grilled Chicken Salad (walnuts w splenda yum)
11:30 Veggie Soup
13:30 Muscle Milk 348 12 32 18
13:30 Whey (New Blend) 130 3 27 0
15:30 Peanut Butter Sandwich 480 50 24 26
15:30 3.5 servings kidney beans 420 77 21 1.75
17:30 Muscle Milk 348 12 32 18
17:30 Whey (New Blend) 130 3 27 0
19:30 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
21:00 Nectar 90 0 23 0
21:00 Nectar 90 0 23 0
TOTAL CALORIE INTAKE 3,054 172 337 112
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 28, 2006 19:23:47 GMT -5
Monday 08-28-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
5:15 Muscle Milk 348 12 32 18
5:15 Whey (New Blend) 130 3 27 0
7:30 Muscle Milk 348 12 32 18
7:30 Whey (New Blend) 130 3 27 0
10:00 ICE 40 0 10 0
10:00 ICE 40 0 10 0
11:00 ICE 40 0 10 0
11:00 ICE 40 0 10 0
12:15 New England Clam Chowder
12:15 Grilled Chicken Salad
15:00 Muscle Milk 348 12 32 18
15:00 Whey (New Blend) 130 3 27 0
18:00 Muscle Milk 348 12 32 18
18:00 Whey (New Blend) 130 3 27 0
20:30 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
21:50 Muscle Milk 348 12 32 18
21:50 Whey (New Blend) 130 3 27 0TOTAL CALORIE INTAKE 3,090 75 404 120
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 29, 2006 19:37:57 GMT -5
Tuesday 08-29-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
5:45 Muscle Milk 348 12 32 18
5:45 Whey (New Blend) 130 3 27 0
7:50 Muscle Milk 348 12 32 18
7:50 Whey (New Blend) 130 3 27 0
9:30 ICE 40 0 10 0
9:30 ICE 40 0 10 0
11:15 30 or so Wings
11:45 Coldstone Ice crea (mint + white chocolate + oreo crust)
16:15 ICE 40 0 10 0
16:15 ICE 40 0 10 0
20:15 Muscle Milk 348 12 32 18
20:15 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 1,594 45 217 54
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 30, 2006 19:30:41 GMT -5
Wednesday 08-30-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
8:00 Muscle Milk 348 12 32 18
8:00 Whey (New Blend) 130 3 27 0
10:15 2.5 servings of salmon 200 0 30 7.5
10:15 2.5 servings of salmon 200 0 30 7.5
12:15 Veggie Beef Soup
12:30 Grilled Chicken Salad
15:00 2.5 servings of salmon 200 0 30 7.5
15:00 2.5 servings of salmon 200 0 30 7.5
17:00 Muscle Milk 348 12 32 18
17:00 Whey (New Blend) 130 3 27 0
19:45 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
21:30 Muscle Milk 348 12 32 18
21:30 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,774 45 366 114
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chad
Fulltime Member
Posts: 233
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Post by chad on Aug 31, 2006 20:18:45 GMT -5
Thrusday 08-31-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
5:50 Muscle Milk 348 12 32 18
5:50 Whey (New Blend) 130 3 27 0
7:45 Muscle Milk 348 12 32 18
7:45 Whey (New Blend) 130 3 27 0
9:00 ICE 40 0 10 0
9:00 ICE 40 0 10 0
10:15 2.5 servings of salmon 200 0 30 7.5
10:15 ICE 40 0 10 0
10:15 ICE 40 0 10 0
12:30 New England Clam Chowder
12:30 Grilled Chicken Salad
14:30 ICE 40 0 10 0
14:30 ICE 40 0 10 0
16:10 ICE 40 0 10 0
16:10 ICE 40 0 10 0
18:15 Side Salad
18:15 Turkey Chilli
20:15 Muscle Milk 348 12 32 18
20:15 Whey (New Blend) 130 3 27 0
21:45 Muscle Milk 348 12 32 18
21:45 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,084 48 314 62
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marksunter
Brow Wiper Member
BAD ASS CPA
Posts: 26
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Post by marksunter on Aug 31, 2006 21:31:27 GMT -5
chad what is this ice stuff
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 1, 2006 7:11:19 GMT -5
chad what is this ice stuff It is a drink with amino acids in it. Two scoops is one serving. It basically gives you a different taste from plain old water. I drink fifteen to twenty bottles of water a day (I only use one bottle each day and refill it because I am cheap) so a different taste is nice. I really prefer the fruit punch. They have grape also but it is not as good in my opinion. |
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 3, 2006 17:30:00 GMT -5
Friday 09-01-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
7:45 Muscle Milk 348 12 32 18
7:45 Muscle Milk 348 12 32 18
9:30 ICE 40 0 10 0
9:30 ICE 40 0 10 0
10:45 2.5 servings of salmon 200 0 30 7.5
12:30 Bowl of Shrimp Bisque
12:30 Grilled Chicken Salad
14:30 ICE 40 0 10 0
14:30 ICE 40 0 10 0
15:45 ICE 40 0 10 0
15:45 ICE 40 0 10 0
17:30 Muscle Milk 348 12 32 18
17:30 Whey (New Blend) 130 3 27 0
19:15 Oven Roasted Chicken Sub 660 94 48 10
TOTAL CALORIE INTAKE 1,846 121 209 54
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 3, 2006 17:31:05 GMT -5
Saturday 09-02-2006
Time FOOD CONSUMED CALORIES CARBS PROTEIN FAT
11:00 Muscle Milk 348 12 32 18
11:00 Whey (New Blend) 130 3 27 0
11:00 4 servings Fiber One in Skim 400 32 8 2
14:30 Bowl of Chilli
14:30 Side Salad
14:30 Aloha Chicken (chicken breast w pineapple on top)
14:30 Veggies (carrots, broccoli, cucumber etc)
17:00 Muscle Milk 348 12 32 18
17:00 Whey (New Blend) 130 3 27 0
19:00 3 Ground Salmon Servings (trident from Costco) 540 0 69 30
21:00 Muscle Milk 348 12 32 18
21:00 Whey (New Blend) 130 3 27 0
TOTAL CALORIE INTAKE 2,374 62 195 68
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