-Workout- ARMS/ABS
- preacher curls superset cable kickbacks 4×12
- seated partial bb curls superset straight cable pressdown 3×12-15
-standing close-grip bb curl superset skullcrushers 3×12
- one arm standing preacher curl superset dips 3×12 and failure for dips
- rope crunches 4×12
- oblique side cable crunches 2×12
no cardio today. i’ll be filming a at home ab routine and then filming my chest routine saturday!
food log wednesday november 17
2. 11am 2 grilled turkey patties,1/2 grapefruit
3. 1:40 2 tilapia fillets,1/2 cup oats w/one scoop whey
4. 3:15 50g whey shake,1 banana
5. 5:15pm 2 grilled turkey patties,1/2 avocado on top
6. 8:30pm 6oz chicken breast,8 asparagus spears
Top 20 Belly-Busting Fast-Food Meals
20. Big Mac - McDonald's
Calories: 540
Saturated fat (g): 10
Cholesterol (mg): 75
Sodium (mg): 1040
Sugar (g): 9
19. P’Zone Pizza-Cheese - Pizza Hut
Calories: 630
Saturated fat (g): 11
Cholesterol (mg): 65
Sodium (mg): 1480
Sugar (g): 3
18. KFC Famous Bowl - KFC
Calories: 700
Saturated fat (g): 8
Cholesterol (mg): 55
Sodium (mg): 2260
Sugar (g): 3
17. Supreme Croissant - Jack in the Box
Calories: 540
Saturated fat (g): 13
Cholesterol (mg): 88
Sodium (mg): 1062
Sugar (g): 6
16. Big Philly Cheesesteak 6" - Subway
Calories: 520
Saturated fat (g): 9
Cholesterol (mg): 90
Sodium (mg): 1570
Sugar (g): 7
15. Grilled Stuft Beef Burrito - Taco Bell
Calories: 700
Saturated fat (g): 10
Cholesterol (mg): 60
Sodium (mg): 2100
Sugar (g): 6
14. Quarter Pounder with Cheese - McDonald’s
Calories: 510
Saturated fat (g): 12
Cholesterol (mg): 90
Sodium (mg): 1190
Sugar (g): 9
13. Breast-Leg-Biscuit - KFC
Calories: 620
Saturated fat (g): 11
Cholesterol (mg): 160
Sodium (mg): 1580
Sugar (g): 2
12. Burrito (Steak, Cheese, Rice, Black Beans) - Chipotle
Calories: 830
Saturated fat (g): 10.5
Cholesterol (mg): 95
Sodium (mg): 1570
Sugar (g): 1
11. Whopper - Burger King
Calories: 670
Saturated fat (g): 11
Cholesterol (mg): 75
Sodium (mg): 1020
Sugar (g): 11
10. Jumbo Jack with Cheese - Jack in the Box
Calories: 620
Saturated fat (g): 15
Cholesterol (mg): 65
Sodium (mg): 1250
Sugar (g): 10
9. Sack of 4 Cheeseburgers - White Castle
Calories: 680
Saturated fat (g): 16
Cholesterol (mg): 60
Sodium (mg): 1320
Sugar (g): 8
8. Chipotle Steak Taco Salad - Taco Bell
7. Breast-Leg-Biscuit - Popeye’s
Calories: 640
Saturated fat (g): 15.5
Cholesterol (mg): 271
Sodium (mg): 1940
Sugar (g): 2
6. Large Beef n’ Cheddar - Arby’s
Calories: 650
Saturated fat (g): 11
Cholesterol (mg): 105
Sodium (mg): 2200
Sugar (g): 10
5. Double Double with Onion - In & Out Burger
Calories: 670
Saturated fat (g): 18
Cholesterol (mg): 120
Sodium (mg): 1440
Sugar (g): 10
4. Bread Bowl Pasta - Domino’s
Calories: 670
Saturated fat (g): 22
Cholesterol (mg): 115
Sodium (mg): 1780
Sugar (g): N/A
3. BK Quad Stacker - Burger King
Calories: 930
Saturated fat (g): 28
Cholesterol (mg): 190
Sodium (mg): 1740
Sugar (g): 8
2. SuperSonic Cheeseburger - Sonic
Calories: 980
Saturated fat (g): 24
Cholesterol (mg): 165
Sodium (mg): 1430
Sugar (g): 13
1. Baconator Triple - Wendy's
Calories: 1330
Saturated fat (g): 38
Cholesterol (mg): 345
Sodium (mg): 3150
Sugar (g): 11
-Workout- shoulders/forearms/abs/jumprope
Wednesday, November 17, 2010
- rope front raises superset bent over db laterals 4×12
- standing db laterals 3×12
- standing overhead cable laterals (for rear delt) superset upright rows 3×12
- standing closegrip bb shrugs
- db shrugs 3x 20,15,10 superset standing bar ab crunch 3×12
- reverse wrist curls superset underhand wrist curls 3×20-30
- jumprope 10 minutes
i’ll be going to the gym here in a bit to do some more cardio. light jog for 20 minutes and some additional ab work also filming a at home ab routine tonite for my youtube channel!
food log tuesday november 16
- 5:15am 1/2 cup oats w/ one scoop whey, one scoop whey shake
- 8:30 am 4 skinless boneless chicken thighs,1/2 grapefruit
- 11:30am 2 grilled turkey patties,1/2 sweet potato
- 2:30pm 50g whey shake
- 5:30pm 2 grilled turkey patties,1/2 sweet potato
- 7:30pm 50g whey shake,1/2 grapefruit
- 10pm 2 tilapia fillets 1 cup broccoli
Basic grilled or baked chicken salad
If grilling same prep but grill each side for 8 min after 16 min it might need 3-5 more min depending on the thickness of the chicken
Once chicken is ready chop it up add to salad and enjoy!
food log monday november 15
2. 9am 2 oven-baked turkey patties, 1/2 grapefruit
3. 11am 6egg whites one yolk devils egg salad,1/2 cup oats w/ one scoop whey
4. 2:30pm 6oz chicken breast, salad w/ half tomato, 1/4 onion chopped, dressing
5. 4:40pm 1/2 cup oats w/ one scoop whey
6. 6:30pm 50g whey shake 1/2 grapefruit
7. 9pm 3 skinless boneless chicken thighs,6 asparagus spears,1/2 cup broccoli
-Workout- Chest/side delt/tri/ab/jump rope
Monday, November 15, 2010
Hammer press flat machine 4×10 one drop set
Flat db press 3×10 one drop set
Incline db fly 3×12
Pullovers superset pec dec 3×12
Standing lateral raise superset close grip cable pushdowns
Set one 30 reps set 2 20 reps set 3 & 4 15 reps
One arm oblique cable crunch superset captain chair weighted leg raises 3×12
Hyperext bench side crunches superset weight bench crunches 3×12
Jump rope 15min
Health Benefits of Grapefruit
It is a liver tonic
Helps in cases of Gallstones
Helps in cases of Cold, Pneumonia, Fever
It is a powerful drug-poison eliminator
Helps in proper digestion of food
Can help improve complexion
Grapefruit is a natural antiseptic for wounds when used externally.
Vitamin A : Trace
Vitamin B : Thiamine .04 mg.;
Riboflavin : .02 mg.;
Niacin : .2 mg.
Vitamin c ; 40 mg.
Calcium : 22 mg.
Iron : .2 mg.
food log sunday november 15
2. 11:15 50g whey shake,1/2 grapefruit
3. 2pm 3oz chicken 1/2 sweet potato
4. 3:30pm 50g shake ,1 banana
5. 5:30pm footlong whole wheat turkey sub
6. 8:15pm 2 turkey patties,1 cup broccoli
7. 9:15pm 1.5 turkey patties
the reason for meal number 5 was that i had been out running errands and had very low calories all day and at that point i started to fade out. everytime i get this hungry i always get heat flashes and just feel horrible. i had to pop into publix for a couple things before heading home and i was just going to get some sushi first but the selection wasn’t good. so a footlong on whole wheat sub it was. boars head turkey,tomato,lettus,onion,jalepinos,spicy mustard..delish! here is a picture of my current progress taken on saturday. i'm weighing 200lb on a empty stomach in the am. i'm going to make a few more adjustments this week to keep the progress coming along. i'm close to where i want to be and maintain.
Categories
Shoutbox
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- David M
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Hey Tyler! Looked through your website and I love how you are posting your Food/training logs! I just now relaized what carb loading ment and how crucial it is for me to take it before workouts! Ever since I started my new excercise and eating regimen, I instantly started seeing results. However, as everyone else i am never satisfied with what I have and want more BUT without having to take special supplements such as Jack3d, creatine and so forth. I am great with my post workout 50G protein/fruit smoothie to replenish. I started taking a scoop of Pure Arginine(not NO explode) before the workout to help a bit. Now that I noticed that you use Extend and Pure karbolyn for better results, i will order it as well. What I wanted to know if mixing Arginine with Extend and Karbolyn before workout, would it have any effects on the supplements by doing that?
- 18 July 2011
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- Jimmy
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Hey, was wondering how you make your baked potatos, and how many you make at one time.
- 18 July 2011
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- Jake
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Tyler, do you take your carb shake and xtend right after your cardio on weight training days?
- 18 July 2011
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- ChrisD
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Thanks for getting back to me Tyler it's a big help. I'm going to go through a few of your food logs and training logs and take notes. Keep doing what your doing, your in excellent shape.
- 17 July 2011
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- Tyler
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ChrisD - Congrats on your weight loss and your new found love for running..that's great...I would definitely increase your protein if your wanting to build lean mass...I used to run quite a bit and what i would do is have low intensity days then high days as well doing sprint work etc. for now if i were you i would stick with the low intensity keep it at 15-20 minutes directly after your weight training. make sure as soon as you get done with your run your having a recovery shake. another thing is on the days that you don't weight train and if you feel like going for a run...go for a run
- 17 July 2011
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- Tyler
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Albert - I do eat fish just not very often..i'm not a fan of fish..i like a good piece of salmon here and there but as far as a daily thing i've done tilapia daily and tuna daily and that gets old QUICK...i supplement with fish oil 3 times a day though
- 17 July 2011
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- Tyler
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Mike - I like to always have my cheat meal as my last meal for a couple reasons...one is if i eat like that during the day i feel like shit and it screws up my energy levels. second reason is i get the most amazing sleep..i don't always eat it that late.but you will most likely see that it's always my last meal of the day
- 17 July 2011
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- Tyler
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james - you have to do what feels right for your body...my suggestions is be patient with it and don't worry about the scales numbers...if your eating clean there's no reason why you shouldn't be dropping the fat around your midsection. make sure your doing a adequete amount of cardio and since your afraid of losing muscle mass i would stick to low intensity cardio. either done as soon as you wake up on an empty stomach or directly after your weight training
- 17 July 2011
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- ChrisD
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I'll point out as well that i was planning on weight training 4-5 times a week and then running straight after my weights session for the 4-5 times a week.
- 17 July 2011
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- ChrisD
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Hi Tyler, started running to lose weight 2 years ago and I’ve not stopped since, I’ve been lifting weights for the last 6 months although my calories have been low as I’ve been wanting to lose weight, I’m now at my ideal weight and looking into putting on some muscle so obviously I need to increase my calories for this to happen. So my question is; As running is a big part of my life now, would it be wise to weight train and then do my running (low intensity for 20-25mins) and still see the gains in muscle, even if it is a slower process?
- 17 July 2011
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