Getting stronger but no weight gain
3J
Musclechemistry Member
any way you can write this out in meal time format for me?? for security reasons i do not download stuff off the forums
I suddenly find myself home from work sick with strep throat, so I have some time on my hands I don't normally have. So I'll try to get at least one day's info typed out in a post. If i can stand it, I'll try to put all the info up, including day shift, night shift and days off.
Switching back and forth from days to nights, nights to days really screws up my eating schedule, not just the sleep schedule. The transition day from nights to days is hard to get the calories in, because it's such a short day. Wake up at 11 or 12 and back in bed by 9 or so.
OK, here goes: I'm going to see if I can successfully copy and paste the contents of my spreadsheet here. So far, it looks like it's going to be successful. What follows is what I came up with after increasing calories and carbs specifically. 3J, if you're looking at this, i'd love to hear what you have to say about it.
There are definitely some inaccuracies in this, I know that up front. For example, in some cases, I'm using pre cooked measured amounts, like oats, for instance. In other cases, the measured amounts are cooked. This is the case with most meats. I'm not really sure what's "correct" in this case.
Also, there are "versions a, b and c" of meal 4; these are typical choices for this meal, obviously I don't eat all 3 versions in one sitting.
What you see here is an increase of roughly 500 calories a day, and has definitely resulted in some weight gain, about 6 pounds. It has definitely resulted in an increase in body fat as well. As stated in a previous post, I'm not surprised at all by this, considering that I was on vacation for 2 weeks with zero training and for the two weeks I've been back I wasn't able to train very much the first week and I'm currently sick, having caught strep throat from my 2 year old granddaughter. She's adorable, but kids are germ factories! So, I've dialed the calories back a little bit until I get my training back on track. i'm not interested in getting any fatter. That will just be more to take off down the road.
So let's have it! Take a look, and tell me what you think!!
<colgroup><col style="width: 171px"><col width="150"><col width="140"><col width="90"><col width="89"><col width="89"><col width="83"><col width="82"><col width="80"><col width="64"><col width="82"><col width="66"></colgroup><tbody>
[TD="align: right"]150[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]450[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]84[/TD]
[TD="align: right"]15[/TD]
[TD="align: right"]7.5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]769[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]93.88[/TD]
[TD="align: right"]37.29[/TD]
[TD="align: right"]28.47[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]285[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]9[/TD]
[TD="align: right"]10.5[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]691.5[/TD]
[TD="align: right"]34.38[/TD]
[TD="align: right"]23.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]65.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1460.5[/TD]
[TD="align: right"]159.26[/TD]
[TD="align: right"]70.58[/TD]
[TD="align: right"]62.44[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]640[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]140[/TD]
[TD="align: right"]12[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]880[/TD]
[TD="align: right"]140[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2340.5[/TD]
[TD="align: right"]299.26[/TD]
[TD="align: right"]134.58[/TD]
[TD="align: right"]65.44[/TD]
[TD="align: right"]286[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]572[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]15.9[/TD]
[TD="align: right"]22.7[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]31.8[/TD]
[TD="align: right"]45.4[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"](a) MEAL TOTALS[/TD]
[TD="align: right"]606[/TD]
[TD="align: right"]20.6[/TD]
[TD="align: right"]34.4[/TD]
[TD="align: right"]53.4[/TD]
[TD="align: right"](a) DAILY SUBTOTALS[/TD]
[TD="align: right"]2946.5[/TD]
[TD="align: right"]319.86[/TD]
[TD="align: right"]168.98[/TD]
[TD="align: right"]118.84[/TD]
[TD="align: right"]180[/TD]
[TD="align: right"]2.2[/TD]
[TD="align: right"]396[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48.4[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"](b) MEAL TOTALS[/TD]
[TD="align: right"]533[/TD]
[TD="align: right"]30.2[/TD]
[TD="align: right"]53.3[/TD]
[TD="align: right"]22.2[/TD]
[TD="align: right"](b) DAILY SUBTOTALS[/TD]
[TD="align: right"]2873.5[/TD]
[TD="align: right"]329.46[/TD]
[TD="align: right"]187.88[/TD]
[TD="align: right"]87.64[/TD]
[TD="align: right"]158[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]316[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"](c) MEAL TOTALS[/TD]
[TD="align: right"]825[/TD]
[TD="align: right"]108.6[/TD]
[TD="align: right"]65.1[/TD]
[TD="align: right"]10.8[/TD]
[TD="align: right"](c) DAILY SUBTOTALS[/TD]
[TD="align: right"]3165.5[/TD]
[TD="align: right"]407.86[/TD]
[TD="align: right"]199.68[/TD]
[TD="align: right"]76.24[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]479[/TD]
[TD="align: right"]34.6[/TD]
[TD="align: right"]56.6[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]DAY SHIFT TOTAL[/TD]
[TD="align: right"]3644.5[/TD]
[TD="align: right"]442.46[/TD]
[TD="align: right"]256.28[/TD]
[TD="align: right"]87.24[/TD]
</tbody>
<colgroup><col style="width: 171px"><col width="150"><col width="140"><col width="90"><col width="89"><col width="89"><col width="83"><col width="82"><col width="80"><col width="64"><col width="82"><col width="66"></colgroup><tbody>
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]285[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]9[/TD]
[TD="align: right"]10.5[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]714[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]68.88[/TD]
[TD="align: right"]35.79[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]714[/TD]
[TD="align: right"]68.88[/TD]
[TD="align: right"]35.79[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]560[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1274[/TD]
[TD="align: right"]138.88[/TD]
[TD="align: right"]93.79[/TD]
[TD="align: right"]36.97[/TD]
[TD="align: right"]110[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]110[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]13[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]13[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]390[/TD]
[TD="align: right"]194.88[/TD]
[TD="align: right"]43[/TD]
[TD="align: right"]5.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1664[/TD]
[TD="align: right"]333.76[/TD]
[TD="align: right"]136.79[/TD]
[TD="align: right"]42.47[/TD]
[TD="align: right"]185[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]370[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]5.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]829[/TD]
[TD="align: right"]80[/TD]
[TD="align: right"]70.5[/TD]
[TD="align: right"]21.8[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2493[/TD]
[TD="align: right"]413.76[/TD]
[TD="align: right"]207.29[/TD]
[TD="align: right"]64.27[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2783[/TD]
[TD="align: right"]448.76[/TD]
[TD="align: right"]241.29[/TD]
[TD="align: right"]65.77[/TD]
[TD="align: right"]158[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]316[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]636[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]3419[/TD]
[TD="align: right"]518.76[/TD]
[TD="align: right"]299.29[/TD]
[TD="align: right"]75.77[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]375[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]12.5[/TD]
[TD="align: right"]6.25[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]694[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]79.88[/TD]
[TD="align: right"]34.79[/TD]
[TD="align: right"]27.22[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]694[/TD]
[TD="align: right"]79.88[/TD]
[TD="align: right"]34.79[/TD]
[TD="align: right"]27.22[/TD]
[TD="align: right"]207[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]517.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]65[/TD]
[TD="align: right"]12.5[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]77.5[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]2.25[/TD]
[TD="align: right"]0.4[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]953[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]69.25[/TD]
[TD="align: right"]22.9[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1647[/TD]
[TD="align: right"]143.88[/TD]
[TD="align: right"]104.04[/TD]
[TD="align: right"]50.12[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]560[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2207[/TD]
[TD="align: right"]213.88[/TD]
[TD="align: right"]162.04[/TD]
[TD="align: right"]53.12[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]200[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]20[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]280[/TD]
[TD="align: right"]12[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]20[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]784[/TD]
[TD="align: right"]96[/TD]
[TD="align: right"]62[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2991[/TD]
[TD="align: right"]309.88[/TD]
[TD="align: right"]224.04[/TD]
[TD="align: right"]69.12[/TD]
[TD="align: right"]286[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]572[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]15.9[/TD]
[TD="align: right"]22.7[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]31.8[/TD]
[TD="align: right"]45.4[/TD]
[TD="align: right"]180[/TD]
[TD="align: right"]2.2[/TD]
[TD="align: right"]396[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48.4[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]1102[/TD]
[TD="align: right"]20.6[/TD]
[TD="align: right"]82.8[/TD]
[TD="align: right"]75.4[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]4093[/TD]
[TD="align: right"]330.48[/TD]
[TD="align: right"]306.84[/TD]
[TD="align: right"]144.52[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]4383[/TD]
[TD="align: right"]365.48[/TD]
[TD="align: right"]340.84[/TD]
[TD="align: right"]146.02[/TD]
</tbody>
There are definitely some inaccuracies in this, I know that up front. For example, in some cases, I'm using pre cooked measured amounts, like oats, for instance. In other cases, the measured amounts are cooked. This is the case with most meats. I'm not really sure what's "correct" in this case.
Also, there are "versions a, b and c" of meal 4; these are typical choices for this meal, obviously I don't eat all 3 versions in one sitting.
What you see here is an increase of roughly 500 calories a day, and has definitely resulted in some weight gain, about 6 pounds. It has definitely resulted in an increase in body fat as well. As stated in a previous post, I'm not surprised at all by this, considering that I was on vacation for 2 weeks with zero training and for the two weeks I've been back I wasn't able to train very much the first week and I'm currently sick, having caught strep throat from my 2 year old granddaughter. She's adorable, but kids are germ factories! So, I've dialed the calories back a little bit until I get my training back on track. i'm not interested in getting any fatter. That will just be more to take off down the road.
So let's have it! Take a look, and tell me what you think!!
| TYPICAL DAY SHIFT | |||||||||||
| MEAL | FOOD | SERVING SIZE | CALORIES PER SERVING | SERVINGS | CALORIES EACH ITEM | GRAMS CARBS PER SERVING | GRAMS PROTEIN PER SERVING | GRAMS FAT PER SERVING | GRAMS CARBS | GRAMS PROTEIN | GRAMS FAT |
| BREAKFAST 1 | Oatmeal | 1/2 cup | |||||||||
| Peanut butter | 2 tbsp | ||||||||||
| XL egg | 1 egg | ||||||||||
| 1/2 cup egg whites | 3 tbsp | ||||||||||
| milk | 1 cup | ||||||||||
| BREAKFAST 2 | Oatmeal | 1/2 cup | |||||||||
| Peanut butter | 2 tbsp | ||||||||||
| XL egg | 1 egg | ||||||||||
| 1/2 cup egg whites | 3 tbsp | ||||||||||
| MEAL 3 | Chicken Breast | 4 oz | |||||||||
| Rice | .25 cup | ||||||||||
| MEAL 4 version (a) | Hot Italian sausages | 1 link, 4/lb | |||||||||
| Tossed salad | .75 cup | ||||||||||
| Dressing | 2 tbsp | ||||||||||
| MEAL 4 version (b) | Burger 90% lean | 3 oz | |||||||||
| Tossed salad | .75 cup | ||||||||||
| Sweet Potato | 1, 2" dia; 5" long | ||||||||||
| FOOD | SRV SIZE | CAL/SRV | SERVINGS | CAORIES | CARB/SRV | PRTN/SRV | FAT/SRV | CRB/ML | PRTN/ML | FAT/ML | |
| MEAL 4 version (c) | Round steak | 4 oz | |||||||||
| Tossed salad | .75 cup | ||||||||||
| Corn on the Cob | 1 ear | ||||||||||
| Rice | .25 cup | ||||||||||
| MEAL 5 | London Broil | 4 oz | |||||||||
| Sweet Potato | 1, 2" dia; 5" long | ||||||||||
| Brussel Sprouts | 1 cup | ||||||||||
<colgroup><col style="width: 171px"><col width="150"><col width="140"><col width="90"><col width="89"><col width="89"><col width="83"><col width="82"><col width="80"><col width="64"><col width="82"><col width="66"></colgroup><tbody>
[TD="align: right"]150[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]450[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]84[/TD]
[TD="align: right"]15[/TD]
[TD="align: right"]7.5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]769[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]93.88[/TD]
[TD="align: right"]37.29[/TD]
[TD="align: right"]28.47[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]285[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]9[/TD]
[TD="align: right"]10.5[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]691.5[/TD]
[TD="align: right"]34.38[/TD]
[TD="align: right"]23.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]65.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1460.5[/TD]
[TD="align: right"]159.26[/TD]
[TD="align: right"]70.58[/TD]
[TD="align: right"]62.44[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]640[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]140[/TD]
[TD="align: right"]12[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]880[/TD]
[TD="align: right"]140[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2340.5[/TD]
[TD="align: right"]299.26[/TD]
[TD="align: right"]134.58[/TD]
[TD="align: right"]65.44[/TD]
[TD="align: right"]286[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]572[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]15.9[/TD]
[TD="align: right"]22.7[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]31.8[/TD]
[TD="align: right"]45.4[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"](a) MEAL TOTALS[/TD]
[TD="align: right"]606[/TD]
[TD="align: right"]20.6[/TD]
[TD="align: right"]34.4[/TD]
[TD="align: right"]53.4[/TD]
[TD="align: right"](a) DAILY SUBTOTALS[/TD]
[TD="align: right"]2946.5[/TD]
[TD="align: right"]319.86[/TD]
[TD="align: right"]168.98[/TD]
[TD="align: right"]118.84[/TD]
[TD="align: right"]180[/TD]
[TD="align: right"]2.2[/TD]
[TD="align: right"]396[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48.4[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"](b) MEAL TOTALS[/TD]
[TD="align: right"]533[/TD]
[TD="align: right"]30.2[/TD]
[TD="align: right"]53.3[/TD]
[TD="align: right"]22.2[/TD]
[TD="align: right"](b) DAILY SUBTOTALS[/TD]
[TD="align: right"]2873.5[/TD]
[TD="align: right"]329.46[/TD]
[TD="align: right"]187.88[/TD]
[TD="align: right"]87.64[/TD]
[TD="align: right"]158[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]316[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"](c) MEAL TOTALS[/TD]
[TD="align: right"]825[/TD]
[TD="align: right"]108.6[/TD]
[TD="align: right"]65.1[/TD]
[TD="align: right"]10.8[/TD]
[TD="align: right"](c) DAILY SUBTOTALS[/TD]
[TD="align: right"]3165.5[/TD]
[TD="align: right"]407.86[/TD]
[TD="align: right"]199.68[/TD]
[TD="align: right"]76.24[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]103[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]23.6[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.2[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]2.3[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]479[/TD]
[TD="align: right"]34.6[/TD]
[TD="align: right"]56.6[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]DAY SHIFT TOTAL[/TD]
[TD="align: right"]3644.5[/TD]
[TD="align: right"]442.46[/TD]
[TD="align: right"]256.28[/TD]
[TD="align: right"]87.24[/TD]
</tbody>
| TYPICAL DAY OFF | |||||||||||
| MEAL | FOOD | SERVING SIZE | CALORIES PER SERVING | SERVINGS | CALORIES EACH ITEM | GRAMS CARBS PER SERVING | GRAMS PROTEIN PER SERVING | GRAMS FAT PER SERVING | GRAMS CARBS | GRAMS PROTEIN | GRAMS FAT |
| BREAKFAST | Oatmeal | 1/2 cup | |||||||||
| Peanut butter | 2 tbsp | ||||||||||
| XL egg | 1 egg | ||||||||||
| 1/2 cup egg whites | 3 tbsp | ||||||||||
| milk | 1 cup | ||||||||||
| MEAL 2 (LUNCH) | Chicken Breast | 4 oz | |||||||||
| Rice | .25 cup | ||||||||||
| MEAL 3 | Protein Shake | 1 scoop | |||||||||
| Milk | 1 cup | ||||||||||
| Oatmeal | 1/2 cup | ||||||||||
| FOOD | SRV SIZE | CAL/SRV | SERVINGS | CAORIES | CARB/SRV | PRTN/SRV | FAT/SRV | CRB/ML | PRTN/ML | FAT/ML | |
| MEAL 4 | Salmon | 4.4 oz | |||||||||
| Sweet Potato Fries | 18 pieces | ||||||||||
| Corn on the Cob | 1 ear | ||||||||||
| MEAL 5 | After Shock | 2 scoops | |||||||||
| MEAL 6 | Round steak | 4 oz | |||||||||
| Rice | .25 cup | ||||||||||
| DAY OFF TOTALS | |||||||||||
| NIGHT SHIFT 6.30-7.1 | |||||||||||
| MEAL | FOOD | SERVING SIZE | CALORIES PER SERVING | SERVINGS | CALORIES EACH ITEM | GRAMS CARBS PER SERVING | GRAMS PROTEIN PER SERVING | GRAMS FAT PER SERVING | GRAMS CARBS | GRAMS PROTEIN | GRAMS FAT |
| BREAKFAST | Oatmeal | 1/2 cup | |||||||||
| Peanut butter | 2 tbsp | ||||||||||
| XL egg | 1 egg | ||||||||||
| 1/2 cup egg whites | 3 tbsp | ||||||||||
| milk | 1 cup | ||||||||||
| MEAL 2 | Sirloin | 3 oz | |||||||||
| Sweet Potato Fries | 18 pieces | ||||||||||
| Corn on the Cob | 1 ear | ||||||||||
| Broccoli crowns | 1 cup steamed | ||||||||||
| MEAL 3 | Chicken Breast | 4 oz | |||||||||
| Rice | .25 cup | ||||||||||
| MEAL 4 | Tilapia filet | 4 oz | |||||||||
| Sweet Potato Fries | 18 pieces | ||||||||||
| Peas | 2/3 cup | ||||||||||
| MEAL 5 | Hot Italian sausages | 1 link, 4/lb | |||||||||
| Burger 90% lean | 3 oz | ||||||||||
| Tossed salad | .75 cup | ||||||||||
| Dressing | 2 tbsp | ||||||||||
| MEAL 6 | After Shock | 2 scoops | |||||||||
<colgroup><col style="width: 171px"><col width="150"><col width="140"><col width="90"><col width="89"><col width="89"><col width="83"><col width="82"><col width="80"><col width="64"><col width="82"><col width="66"></colgroup><tbody>
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]285[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]9[/TD]
[TD="align: right"]10.5[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]714[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]68.88[/TD]
[TD="align: right"]35.79[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]714[/TD]
[TD="align: right"]68.88[/TD]
[TD="align: right"]35.79[/TD]
[TD="align: right"]33.97[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]560[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1274[/TD]
[TD="align: right"]138.88[/TD]
[TD="align: right"]93.79[/TD]
[TD="align: right"]36.97[/TD]
[TD="align: right"]110[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]110[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]13[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]13[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]300[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]56[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]390[/TD]
[TD="align: right"]194.88[/TD]
[TD="align: right"]43[/TD]
[TD="align: right"]5.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1664[/TD]
[TD="align: right"]333.76[/TD]
[TD="align: right"]136.79[/TD]
[TD="align: right"]42.47[/TD]
[TD="align: right"]185[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]370[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]5.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]11[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]829[/TD]
[TD="align: right"]80[/TD]
[TD="align: right"]70.5[/TD]
[TD="align: right"]21.8[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2493[/TD]
[TD="align: right"]413.76[/TD]
[TD="align: right"]207.29[/TD]
[TD="align: right"]64.27[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2783[/TD]
[TD="align: right"]448.76[/TD]
[TD="align: right"]241.29[/TD]
[TD="align: right"]65.77[/TD]
[TD="align: right"]158[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]316[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]636[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]3419[/TD]
[TD="align: right"]518.76[/TD]
[TD="align: right"]299.29[/TD]
[TD="align: right"]75.77[/TD]
[TD="align: right"]150[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]375[/TD]
[TD="align: right"]28[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]12.5[/TD]
[TD="align: right"]6.25[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]190[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]74[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]0.38[/TD]
[TD="align: right"]6.29[/TD]
[TD="align: right"]4.97[/TD]
[TD="align: right"]25[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]32.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]90[/TD]
[TD="align: right"]0.25[/TD]
[TD="align: right"]22.5[/TD]
[TD="align: right"]14[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]694[/TD]
[TD="align: right"]48.38[/TD]
[TD="align: right"]33.29[/TD]
[TD="align: right"]23.47[/TD]
[TD="align: right"]79.88[/TD]
[TD="align: right"]34.79[/TD]
[TD="align: right"]27.22[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]694[/TD]
[TD="align: right"]79.88[/TD]
[TD="align: right"]34.79[/TD]
[TD="align: right"]27.22[/TD]
[TD="align: right"]207[/TD]
[TD="align: right"]2.5[/TD]
[TD="align: right"]517.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]65[/TD]
[TD="align: right"]12.5[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]155[/TD]
[TD="align: right"]0.5[/TD]
[TD="align: right"]77.5[/TD]
[TD="align: right"]32[/TD]
[TD="align: right"]4.5[/TD]
[TD="align: right"]0.8[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]2.25[/TD]
[TD="align: right"]0.4[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]54[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]953[/TD]
[TD="align: right"]64[/TD]
[TD="align: right"]69.25[/TD]
[TD="align: right"]22.9[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]1647[/TD]
[TD="align: right"]143.88[/TD]
[TD="align: right"]104.04[/TD]
[TD="align: right"]50.12[/TD]
[TD="align: right"]120[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]240[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]26[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]52[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]160[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]320[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]560[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]58[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2207[/TD]
[TD="align: right"]213.88[/TD]
[TD="align: right"]162.04[/TD]
[TD="align: right"]53.12[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]200[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]20[/TD]
[TD="align: right"]3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]6[/TD]
[TD="align: right"]152[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]304[/TD]
[TD="align: right"]24[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]70[/TD]
[TD="align: right"]4[/TD]
[TD="align: right"]280[/TD]
[TD="align: right"]12[/TD]
[TD="align: right"]5[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48[/TD]
[TD="align: right"]20[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]784[/TD]
[TD="align: right"]96[/TD]
[TD="align: right"]62[/TD]
[TD="align: right"]16[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]2991[/TD]
[TD="align: right"]309.88[/TD]
[TD="align: right"]224.04[/TD]
[TD="align: right"]69.12[/TD]
[TD="align: right"]286[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]572[/TD]
[TD="align: right"]3.5[/TD]
[TD="align: right"]15.9[/TD]
[TD="align: right"]22.7[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]31.8[/TD]
[TD="align: right"]45.4[/TD]
[TD="align: right"]180[/TD]
[TD="align: right"]2.2[/TD]
[TD="align: right"]396[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]10[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]48.4[/TD]
[TD="align: right"]22[/TD]
[TD="align: right"]17[/TD]
[TD="align: right"]2[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]3.3[/TD]
[TD="align: right"]1.3[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]6.6[/TD]
[TD="align: right"]2.6[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]100[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]7[/TD]
[TD="align: right"]0[/TD]
[TD="align: right"]8[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]1102[/TD]
[TD="align: right"]20.6[/TD]
[TD="align: right"]82.8[/TD]
[TD="align: right"]75.4[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]4093[/TD]
[TD="align: right"]330.48[/TD]
[TD="align: right"]306.84[/TD]
[TD="align: right"]144.52[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]1[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]MEAL TOTALS[/TD]
[TD="align: right"]290[/TD]
[TD="align: right"]35[/TD]
[TD="align: right"]34[/TD]
[TD="align: right"]1.5[/TD]
[TD="align: right"]DAILY SUBTOTALS[/TD]
[TD="align: right"]4383[/TD]
[TD="align: right"]365.48[/TD]
[TD="align: right"]340.84[/TD]
[TD="align: right"]146.02[/TD]
</tbody>
Yes, it's all right there. Day Shift Total is the first daily total listed. It shows 3644.5 calories. Day Off Totals shows 3419. Night Shift Totals shows 4300. Which isn't typical, there was an extra meal in there because it was my first night ahift. I end up being awake for around 20 of the 24 hours that day, and so a 6th meal went in there that doesn't usually.
If you look at it, you'll see grams of carbs, protein and fat all broken out as well, both for each meal and as daily totals.
It does need a little tweaking to be totally accurate, as I didn't include the calories from honey in my oats, for instance, and some things were estimated and not measured. But it's pretty close.
If you look at it, you'll see grams of carbs, protein and fat all broken out as well, both for each meal and as daily totals.
It does need a little tweaking to be totally accurate, as I didn't include the calories from honey in my oats, for instance, and some things were estimated and not measured. But it's pretty close.
Last edited:
I'm pretty fucking annoyed with myself: If I had a brain, I would have waited until after I got back from vacation to make changes. I knew I wouldn't be able to work out for the 2 weeks we were away. Then I went directly on night shift and except for one workout in the company gym that week, was very busy at work and no time to work out. THAN, I got sick! Ended up with strep throat, which is just about cleared up now. Bottom line is, I have gained about 7 or 8 lbs, all of it fat, as far as I can tell. Sonofabitch! Workouts start up again for real this week, we'll see what I can do about this now. I guess if I go back to my previous ~3,000 calorie diet, I'll slowly recomp. If I can stay the same weight but gradually lose the fat I just added I'll be happy with that, for the time being.
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