This is Jonas' journal regarding his daily diet regimen as well as his training routine.
29 comments:
Anonymous
said...
what's crackin fam? just a small intro post to let you know that the (duh-ba-ba-duh-duh-duh) THE CHAMP IS HERE!!! haha. school's out, but class is in session. it's gametime mofo's. meal and training plan to come.
just for the record i do not do that anymore yesterday i did do my regualr back excercises maybe minus one or two excercises...apperently jonas' section is menat for conversation
1 - toast, chicken breast 2 - [pre work out] shake 3 - [post work out] pasta (blue menu), tomato sause (blue menue), lean ground beef 4 - lean roasted beef, 1/3 cucumber 5 - shake
training - legs (quads, hams), bi's (i finished up a few exercises i missed yesterday because the gym was closing the day b4) - bfl treadmill work
i still wanna try this whole carb cycling thing, but i don't know if i can do it lol. i have a feeling i'd start getting (cuh-raaazy) cravings... we'll see. (it would probly be worth the sacrafice a couple days out the week).
yeah i told mary earlier that low carb days arent that bad at all. just cause u get that one carb meal after ur workout anyways.
now that im like three-ish weeks into it im DYING. i crave carbs/sandwiches ALL THE TIME. that one carb meal of the day always seems so far away. and the the hi carb days never seem to last long enough. lol. it IS CAH-RAY-ZEE.
but it did help me get over my plateau so i cant complain too much.
just keep your carbs to about 100g. so i do a bunch of ground beef with 1/4 of sweet potato. that would equal about 10-12g each potato. have 4 of those, 1 shake (with like 5g carbs) and your post workout meal with like 50 and it really isnt too bad. i actually liked the food better then regular days lol haha.
i stayed up pretty late, so i was actually able to get 6 meals in yesterday.
training: - chest, tri's - bfl treadmill work
i dig the bfl running a lot for some reason. it's probably because i get drenched sweating everytime i do it, which kinda (at least for me) puts my effort into perspective. in other words, if i wasn't sweating as much as i did b4, then i'm not pushing it as hard either. gross, i know...
thanks for the honesty jen. i can't wait for week three into the cycling. i can see myself having cravings for sweet stuff (i really hope my mom doesn't bake anything). i remember that was my downfall when i did atkins before (it was my mother's banana bread... damn that beautiful smell). then again anything worth having, is worth working for. i figure i'm gonna start monday... because today, i feast (thank you baz). haha.
whoa, you snuck that one in rob. lol. i picked up some sweet potatoes yesterday, so im definitely gonna give it a shot. it better be good dude, you been praising it's taste the last couple weeks. we shall see my friend. but today... we feast. thank you again baz haha.
i almost didn't run out of sheer laziness... and then i predicted that i wouldn't be able to fully enjoy the gluttony knowing i didn't run. so worth it my friends. especially the chicken bone in my chocolate brownie. yum.
the chicken club at tim's had crazy honey mustard on it. considering it's post, it was somewhat okay, but really it was (like maaaad cah-ray-zeee) excessive. i'd say that's cheating. boo for me. leg workout was good though. im gonna finish up the last part of the split (shoulders, traps) on monday, and than switch up the routine again. probably the tri-set routine rob's on right now.
as for the carb cycling, i still gotta fig that out, planning-wise. i know i have ball on mondays and wednesdays, and i don't wanna be too sluggish running up and down the court, so i'm thinking of planning around that. we shall see... i can't wait for the cravings, yipeeeee!
Yea I know what you mean about the honey mustard! I think she was trying to hide the fact that they had no more lettace. I just wiped off the excess sauce with a napkin. It was just too sweet yo. :)
training - wts (shoulders) - basketball - bfl cardio
i had a hard time getting my meals in being that i was either getting somewhere to do something, or doing the something i was getting there for (what?). the bfl running after ball was pretty murderous. i will however give myself a thumbs up on my relative sweat scale.
may 15
1 - souvlaki dinner (via astorias) 2 - [pre] shake 3 - [post] egg, tuna, onion, brown rice 4 - same as 3 minus rice 5 - shake
training - chest, tri's - no cardio (bad)
as you can see, i have not started the carb cycling i said i was gonna start. i haven't planned my attack very well. i'm wondering if i should keep a carb day for my ball days because i expend a lot of energy (that would be monday, wednesday). either that or keep them low those days and jus let my cardio burn my lovely fat stores.
and then the weekend from hell... haha i lie, it was more like heaven. haha
may 19
1 pasta (penne, lightly added mush/garlic sauce, sun dried tomatoes - rob's recipe) 2 roast beef sandwhich, baked potatoe 3 pasta (same as 1) 4 wings, fries, cherry coke
[no training]
may 20
1 skillet (eggs, ham, bacon, sausage), cinnamon roll, french toast & maple syrup --> and then icecream (brownie, almond, peanutbutter chocolate) 2 steak sandwhich (12"), fries 3 5 pc fried chicken meal, fries
had an icecream place been open, i'd have had that too...
[no training]
may 21
1 2 croissant sandwhiches, a couple small hash browns 2 an icecream sundae (chocolate) 3 big mac combo (no cheese) 4 a wendy's frosty 5 cold pizza (it woulda been tremendous had we not been so tired, however i was happy to see the box in my kitchen)
[no training]
i can't say i hated one bit of it lol. yea, i over did it (to say the least) and i know if i looked hard enough, healthier options could have been found. however, i didn't and i must re-sign as the self-proclaimed champ until further notice.
side note: i forgot to mention that my training routine has changed. i started a superset routine where the initial excercise is done 10 times with 10 reps (sorta like a century routine). i've liked it so far, the pump is pretty dope. i'm gonna switch it up again after this week. (i.e. i'm switching after a 2 week cycle)
1 shake pre 2 shake post 3 chick breast x2, crackers (x22) 4 shake (iso) 5 shake (50 slam) 6 shake pb
shoulders, bi, tri bfl running
so many shakes, bleh i didnt have any bread or brown rice so i did crackers. "stonegrond wheat crackers" - nut value per 11 crackers: 11 carbs (2 fiber, 0 sugar), fats 1.5g (no trans or sats), prot 1g, sodium 150. other than the sodium, i was pretty surprised w/ the numbers.
this was when i went to buffalo, so i jus pre-made some shakes. i had to add it to one of the meals cuz the beef portion was a little to small being that i ate 1/2 a pita.
27 (high)
toast,pb,shake dble lean burger, white bread x2 pre shake post shake lean beef, mixed veggies, toast shake, pb
*change in wt training* hst training - (super sets, giant sets) - figured out 15 rep max
hypertropy specific training (HST) - basically you do an entire body workout 3 times a week for 6 wks - wk 1&2: 15 reps, 1 set (15) - wk 3&4: 10 reps, 2 sets (20) - wk 5&6: 5 reps, 4 sets (20) - basically you are pretty much increasing the resistance session to session working up to a rep max by the end of the two week block (ie. the last session in wk two will be weights that take me to my 15 rep max)
- as of now i'm jus figuring out the rep maxes for my training, i should be able to go full out next week
this was the first day i actually felt the cravings hit. it did not help having my house greet me with the smell fresh banana bread when i got home from basketball. i friggin KO'd when i got home. so suprised at how fatigued i felt, was almost like i had the flu or something, bleh. the only thing that saved me from eating the bread was shear laziness. high carb day here i come...
Hmmmm, I want to try some of that Banana bread. Do you think your mom can make us some for our trip to chicago? Even that delicious chocolate chip cookies? We can take it as our BAON! hahahahah.
the cereal was a break in will power. however it was raisin bran... yes that's still pretty bad lol.
training: HST (15s)
jn16
1 shake 2 sushi (all you can eat) 3 peperoni stick 4 shake
no training
jn17
1 shake 2 sushi (all you can eat) 3 shake 4 lean burger
no training
...
bad bad weekend. time to get back at it (again). as you can see, this carb cycling just ain't flying well with me. i think i'm just gonna be conscious of what i eat. i guess that might be the best in the end. i kinda wanna get into a routine way of healthing eating, so it feels less like a program and more of a lifestyle (?). i hope that made sense.
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
29 comments:
what's crackin fam?
just a small intro post
to let you know that the
(duh-ba-ba-duh-duh-duh)
THE CHAMP IS HERE!!!
haha.
school's out, but class is in session.
it's gametime mofo's.
meal and training plan to come.
peeeeeace.
hahah friggin nerd! at least maybe u can motivate conrad to do some sort of training in the gym instead of his regiment of...
do 2-3 sets of some random exercise, then walk around and look around, then "im just gonna shoot around" lol hahahah.
let's go champ! keep up pace, bas is trying to be the new "Temple". lol
Very nice intro!
just for the record i do not do that anymore yesterday i did do my regualr back excercises maybe minus one or two excercises...apperently jonas' section is menat for conversation
hey champ... where did you go?
Nice running yesterday!
*high five*
*high 7* mary!
i apologize for the slacking on the postage, but i shall continue...
may 7
1 - shake
2 - skillet (via sky ways's) - eggs, green peppers, onions, burger meat, potatoes, eggs
3 - chicken skewers and 3/4 pita
4 - [pre-work out] prot shake
5 - [post-work out] taco salad (spicy chicken, taco strips,), 1/2 garlic bread
gym - b-ball (1 hour), wts (back and bi's)
i realize i shoulda probly asked for the bread w/out the butter garlic... my bad ya'll.
* wt training update:
i'm onto my second week of volume training. basically it's 5 sets targeting a specific muscle group. usually it's 2-3 muscle groups in one session.
i'm gonna change up the training again next week...
may 8
1 - toast, chicken breast
2 - [pre work out] shake
3 - [post work out] pasta (blue menu), tomato sause (blue menue), lean ground beef
4 - lean roasted beef, 1/3 cucumber
5 - shake
training
- legs (quads, hams), bi's (i finished up a few exercises i missed yesterday because the gym was closing the day b4)
- bfl treadmill work
i still wanna try this whole carb cycling thing, but i don't know if i can do it lol. i have a feeling i'd start getting (cuh-raaazy) cravings... we'll see. (it would probly be worth the sacrafice a couple days out the week).
may 9
1 - shake, toast w/ pb
2 - lean beef, B.M. sause and pasta
3 - [pre] shake
4 - [post] 5 chick strips, salad, balsamic vin, a little bit of thai sesame sause
5 - shake
training
- shoulders, traps
- full court bball
basket ball killed me.
a lot of running going on.
(con can co-sign).
yeah i told mary earlier that low carb days arent that bad at all. just cause u get that one carb meal after ur workout anyways.
now that im like three-ish weeks into it im DYING. i crave carbs/sandwiches ALL THE TIME. that one carb meal of the day always seems so far away. and the the hi carb days never seem to last long enough. lol. it IS CAH-RAY-ZEE.
but it did help me get over my plateau so i cant complain too much.
good luck (Y).
just keep your carbs to about 100g. so i do a bunch of ground beef with 1/4 of sweet potato. that would equal about 10-12g each potato. have 4 of those, 1 shake (with like 5g carbs) and your post workout meal with like 50 and it really isnt too bad. i actually liked the food better then regular days lol haha.
may 10
1 - chicken breast, brown rice, cucumber slices
2 - [pre] shake
3 - [post] lean ground beef, b.m. pasta and sauce
4 - lean burger, onion, broccoli
5 - lean burger, onion, broccoli
6 - shake
i stayed up pretty late, so i was actually able to get 6 meals in yesterday.
training:
- chest, tri's
- bfl treadmill work
i dig the bfl running a lot for some reason. it's probably because i get drenched sweating everytime i do it, which kinda (at least for me) puts my effort into perspective. in other words, if i wasn't sweating as much as i did b4, then i'm not pushing it as hard either. gross, i know...
thanks for the honesty jen. i can't wait for week three into the cycling. i can see myself having cravings for sweet stuff (i really hope my mom doesn't bake anything). i remember that was my downfall when i did atkins before (it was my mother's banana bread... damn that beautiful smell). then again anything worth having, is worth working for. i figure i'm gonna start monday... because today, i feast (thank you baz). haha.
whoa,
you snuck that one in rob. lol.
i picked up some sweet potatoes yesterday, so im definitely gonna give it a shot. it better be good dude, you been praising it's taste the last couple weeks. we shall see my friend. but today... we feast. thank you again baz haha.
1 - shake
2 - pasta, lean beef, sauce
3 - [pre] shake
4 - [post] baz's glutton fest
training
- back, bi's
- bfl running
i almost didn't run out of sheer laziness... and then i predicted that i wouldn't be able to fully enjoy the gluttony knowing i didn't run. so worth it my friends. especially the chicken bone in my chocolate brownie.
yum.
1 - [pre] shake
2 - [post] chicken club sandwhich @ timmies
3 - pasta, lean beef, sauce
4 - oven roasted pork (lean), broccoli
5 - oven roasted pork (no broc)
training
- legs (quads, hams)
- no cardio (boo)
the chicken club at tim's had crazy honey mustard on it. considering it's post, it was somewhat okay, but really it was (like maaaad cah-ray-zeee) excessive. i'd say that's cheating. boo for me. leg workout was good though. im gonna finish up the last part of the split (shoulders, traps) on monday, and than switch up the routine again. probably the tri-set routine rob's on right now.
as for the carb cycling, i still gotta fig that out, planning-wise. i know i have ball on mondays and wednesdays, and i don't wanna be too sluggish running up and down the court, so i'm thinking of planning around that. we shall see... i can't wait for the cravings, yipeeeee!
for the last 2, they were may 11, and 12 respectively...
may 13
1 - shake
2 - pasta, beef, sauce
3 - shake
4 - lean burger, broccoli
5 - steak, mixed veggies, baked potatoe
6 - shake
training
- bfl running (morning, b4 first meal)
work was ass, and it felt weird feeling like i really didn't do anything active later in the day.
that is all.
Yea I know what you mean about the honey mustard!
I think she was trying to hide the fact that they had no more lettace.
I just wiped off the excess sauce with a napkin. It was just too sweet yo.
:)
anyword on the sweet potatoes yet? i love them!!!!!
may 14
bad bad day eating wise...
especially for what i did.
1 - [pre] lean burger, brown rice
2 - [post] stallone's pudding, flat bread, ranch dressing (lightly added), lettuce/tomatoe, dbl chicken, bacon (quizno's)
3 - tuna, eggs, red/green peppers, onions
and that was it (boo for me)
training
- wts (shoulders)
- basketball
- bfl cardio
i had a hard time getting my meals in being that i was either getting somewhere to do something, or doing the something i was getting there for (what?). the bfl running after ball was pretty murderous. i will however give myself a thumbs up on my relative sweat scale.
may 15
1 - souvlaki dinner (via astorias)
2 - [pre] shake
3 - [post] egg, tuna, onion, brown rice
4 - same as 3 minus rice
5 - shake
training
- chest, tri's
- no cardio (bad)
as you can see, i have not started the carb cycling i said i was gonna start. i haven't planned my attack very well. i'm wondering if i should keep a carb day for my ball days because i expend a lot of energy (that would be monday, wednesday). either that or keep them low those days and jus let my cardio burn my lovely fat stores.
oh and to mary,
i never notices there was no lettuce.
probably because i was enjoying the
sweet taste of the honey mustard.
haha.
and rob,
i haven't tried the potatoes yet.
i don't know why. they seem fairly
easy to prep (nuke em). i'll try
em tomorrow.
may 16
1 [pre] shake
2 [post] pasta meal (same as all the previous i've been describing)
3 2 lean burgers
4 shake
5 shake
training:
- shoulders, bi/tri
may 17
1 shake
2 chick sandwhich
3 [pre] shake
4 [post] lean burger, potatoe
5 shake
6 peanut butter, shake
training:
- quad, hams (supersets)
- bfl running
may 18
1 chick, rice
2 shake
3 sub
4 shake
5 pasta, sundried, mush
taining:
- chest, back
- bfl running
and then the weekend from hell...
haha i lie, it was more like heaven.
haha
may 19
1 pasta (penne, lightly added mush/garlic sauce, sun dried tomatoes - rob's recipe)
2 roast beef sandwhich, baked potatoe
3 pasta (same as 1)
4 wings, fries, cherry coke
[no training]
may 20
1 skillet (eggs, ham, bacon, sausage), cinnamon roll, french toast & maple syrup --> and then icecream (brownie, almond, peanutbutter chocolate)
2 steak sandwhich (12"), fries
3 5 pc fried chicken meal, fries
had an icecream place been open,
i'd have had that too...
[no training]
may 21
1 2 croissant sandwhiches, a couple small hash browns
2 an icecream sundae (chocolate)
3 big mac combo (no cheese)
4 a wendy's frosty
5 cold pizza (it woulda been tremendous had we not been so tired, however i was happy to see the box in my kitchen)
[no training]
i can't say i hated one bit of it lol. yea, i over did it (to say the least) and i know if i looked hard enough, healthier options could have been found. however, i didn't and i must re-sign as the self-proclaimed champ until further notice.
side note:
i forgot to mention that my
training routine has changed.
i started a superset routine
where the initial excercise
is done 10 times with 10 reps
(sorta like a century routine).
i've liked it so far, the pump
is pretty dope. i'm gonna switch
it up again after this week.
(i.e. i'm switching after a 2 week
cycle)
oh i forgot to mention
the snacks...
- yan yan
- chocolate peanuts
- coke candies
i think thats about it...
there's probly more,
but i'm still thinking about
my icecream (i will miss you)
may 22
1 shake
2 pasta (~100 carb) + shake
3 50 slam (shake)
4 2 1/2 chicken breast
5 shake
training
- shoulders, bi's, tri's (supersets)
- bfl interval treadmill work
had a hard time properly timing some of my meals being that i jus started working again (boo). i'm also starting to carb cycle...
mon high
teu low
wed moderate
thr low
fri low
sat high
sun low
this might change if i can push my mod carb wed, to thrs. my only concern is i play basketball on wed. i'll see how it goes.
hhahhaha i miss it tooo.... :(
updates updates updates...
i changed up my carb cycling to try and space it so there are at least 2 complete low carb days before i have a high one...
may 23 (low)
1 toast, pb, shake
2 shake
3 shake
4 steak, mixed veggies, salad
5 chicken breast x 2
- bball
may 24 (high)
1 toast, pb (tbsp), shake
2 1 chick breast, brown rice, toast, pb
3 shake
4 shake
5 shake, pork 2, pasta, sauce
6 lean boneless pork chops x 2
(day)
- legs
- bfl run
(night)
- chest
25 (low)
1 shake pre
2 shake post
3 chick breast x2, crackers (x22)
4 shake (iso)
5 shake (50 slam)
6 shake pb
shoulders, bi, tri
bfl running
so many shakes, bleh
i didnt have any bread or brown rice so i did crackers. "stonegrond wheat crackers" - nut value per 11 crackers: 11 carbs (2 fiber, 0 sugar), fats 1.5g (no trans or sats), prot 1g, sodium 150. other than the sodium, i was pretty surprised w/ the numbers.
26 (low)
shake, pb
shake
shake
beef, salad, 1/2 pita, shake
shake
chick salad
2 turk burgers, 3 eggs
shake, pb
no train
this was when i went to buffalo,
so i jus pre-made some shakes.
i had to add it to one of the meals cuz the beef portion was a little to small being that i ate 1/2 a pita.
27 (high)
toast,pb,shake
dble lean burger, white bread x2
pre shake
post shake
lean beef, mixed veggies, toast
shake, pb
*change in wt training*
hst training - (super sets, giant sets)
- figured out 15 rep max
hypertropy specific training (HST)
- basically you do an entire body workout 3 times a week for 6 wks
- wk 1&2: 15 reps, 1 set (15)
- wk 3&4: 10 reps, 2 sets (20)
- wk 5&6: 5 reps, 4 sets (20)
- basically you are pretty much increasing the resistance session to session working up to a rep max by the end of the two week block (ie. the last session in wk two will be weights that take me to my 15 rep max)
- as of now i'm jus figuring out the rep maxes for my training, i should be able to go full out next week
28 (low)
toast,pb,shake
shake
shake
ground beef (onions), 3 eggs, 1/2 toast
shake pb
- bball (game)
29 (low)
- rye bread x1 (12 carbs), 3 eggs, 2 cups ground beef
- shake
- beef & veggies
- shake
5k
hst (figured out 10 rep max)
ball (outdoor)
this was the first day i actually felt the cravings hit. it did not help having my house greet me with the smell fresh banana bread when i got home from basketball. i friggin KO'd when i got home. so suprised at how fatigued i felt, was almost like i had the flu or something, bleh. the only thing that saved me from eating the bread was shear laziness. high carb day here i come...
ohh was it the chocolate chip banana bread that your mom made for Blue?
SO GOOD
Hmmmm, I want to try some of that Banana bread. Do you think your mom can make us some for our trip to chicago? Even that delicious chocolate chip cookies? We can take it as our BAON! hahahahah.
hmmmm weird, i thought i posted this yesterday. i hope it isn't on someone elses log...
meh.
updates!!!
may 30
1 shake, toast, pb
2 shake
3 sweet potatoe, lean chicken
4 sweet potatoe, lean chicken
5 chicken sandwhich
6 shake pb
training:
HST (15s)
bball
may 31
1 shake, toast, pb
2 chicken breast, brocolli
3 shake
4 shake
5 lean chicken burg, brocolli
6 prot, pb
training:
interval run
june 1
(didn't update my log, my bad)
june 2
1 shake
2 chicken broc
3 shake
4 wings (boo, went out to eat after doing invites for d's wedding)
training:
HST 15s
june 3
1 shake, toast, pb
2 rye, egg, chicken
3 shake
4 shake
5 lean burger, brocolli
training:
bfl intervals
june 4
1 shake
2 burger, white bread (post run)
3 shake, pb
4 thai chicken salad
5 shake
6 eggs, ground beef
training:
15s
bfl run
june 5
1 shake
2 shake
3 shake
4 chicken, brown rice
(didn't log last meals, my bad)
training:
bfl run
june 6
1 shake, toast, pb
2 shake
3 lean burger, brown bread
4 shake
5 shake
training:
HST 15s
ball outdoors
(rolled my ankle, yay!)
june 7
1 shake
2 lean burger
3 shake
4 teriyaki beef rice
5 shake
6 shake
7 lean burger
8 shake
i really have no idea how i got
8 meals in that day. i was up pretty late...
training:
nada (ankle was still a lil swole)
june 8
1 shake, toast, pb
2 lean burger, toast
3 shake
4 whole wheat pasta, chicken, mushroom sauce, sundried tomatoes (rob's recipe)
5 lean burger
6 shake
training
HST 15s
june 9
1 shake
2 shake
3 lean burger, toast
4 shake
5 lean burger
training:
HST 15s (back to back wts, bad i know)
15 min jog (i ran the track at YMCA)
june 10
1 shake
2 brown rice, satay beef teriyaki
3 shake
4 lean burger, toast
5 shake
training:
bfl run
outdoor ball (a mild run)
***
as you can see i strayed from the
carb cycling. i think i'm gonna try doing one high, one low back to back through out the week. we shall see...
jn11
1 shake
2 shake same
3 shake, white bread
4 shake
5 chicken breast x 2
training:
HST (15s)
jn12
1 shake, toast ,pb
2 shake
3 shake
4 lean pork (roasted), brocolli
5 pepperoni sticks x 2
training:
intervals
jn13
1 shake
2 turk burg, white potato
3 shake
4 post - thai noodle salad
5 shake
training:
HST (15s)
bball (open run)
jn14
1 sweet potatoe, lean burger, turkey burg
2 shake
3 shake
4 shake
5 turkey leg, broc
6 lean burg, broc
training:
intervals
jn15
1 mrp
2 shake
3 lean burg, white patato
4 shake
5 cereal, soy milk, shake
the cereal was a break in will power. however it was raisin bran... yes that's still pretty bad lol.
training:
HST (15s)
jn16
1 shake
2 sushi (all you can eat)
3 peperoni stick
4 shake
no training
jn17
1 shake
2 sushi (all you can eat)
3 shake
4 lean burger
no training
...
bad bad weekend.
time to get back at it (again).
as you can see, this carb cycling just ain't flying well with me. i think i'm just gonna be conscious of what i eat. i guess that might be the best in the end. i kinda wanna get into a routine way of healthing eating, so it feels less like a program and more of a lifestyle (?). i hope that made sense.
keep, keepin on ya'll.
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