Bob A workout / food log

Strength & Health Coaching
1

Starting 3/5 strength workout
barbell presses
dumbbell presses
long bicep sets
pullup hold
tricep drop sets
core work
light yoga work - frog

1 Like
2

@rfaustinllc this is set up for you, I’d love it if you could post food here. This will help me keep track of what you’re doing outside the training and help you stay focused, accountable

3

Hey it’s Bob
Diner breakfast meeting
3- over easy , bowl of fruit, 4- spoons of potatoe
2- slices wheat toast and butter
4- cups coffee
1- water

4

Great @rfaustinllc please post the rest with as much detail as possible

5
  1. 1/2
    Chicken sandwich
    Grilled Whole Foods chicken
    Primal mayo
6

@rfaustinllc This is what you posted. I am embedding AI into this so I can output my clients calories, macros. We’ll talk about it today in person:

Combining the macros from both meals, the totals are:

  • Total Protein: 24 grams (second meal) + 26 grams (first meal) = 50 grams
  • Total Carbohydrates: 69 grams (second meal) + 15-20 grams (first meal) = 84-89 grams
  • Total Fats: 28 grams (second meal) + 12 grams (first meal) = 40 grams
  • Total Calories: 624 calories (second meal) + 315-335 calories (first meal) = 939-959 calories

If you can get me everything here, random days I can help you drill down on your daily calories, with the help of AI

7

4-eggs over easy
1/2 cup of potato
3- coffee

11 am

8

4:30 pm
One container of Siggis vanilla yogurt 5.3 oz

9

Aim for high protein. Grass fed beef, organic chicken, pasture raised eggs, wild caught fish as your primary for the day. 50g protein min in one meal, the last meal of the day.

10

6 pm
1/2 lb of Whole Foods turkey and American cheese rolled up

One cup of apple chips from fresh market

11

Without exact measurements this is what you took in:

  • Protein: 84 grams * 4 calories/gram = 336 calories
  • Fat: 69 grams * 9 calories/gram = 621 calories
  • Carbohydrates: 110 grams * 4 calories/gram = 440 calories

Total approximate calories: 336 + 621 + 440 = 1,397 calories

I’d look to DOUBLE the protein, reduce carbs a bit but add in 400 calories of straight high quality protein.

12

4 eggs over
1/2 cup potatoes
3 coffee

Turkey sandwich
Coffee

Scallops
Salad
Green beans
Coffee
Iced tea. Unsweetened
Water

13

11 am
3-coffee
2- packs of oatmeal

14

2 packs of oatmeal straight carb bomb. Good if you’re going for a long run, but for a day of normal activity, walking - opt for protein over carbs.

Re: Turkey sandwich, scallops: You may want to grab a food scale like this:

https://amzn.to/3wOq0HQ

The reason is “Turkey” if it’s 2 ounces or 10 ounces will be a lot different. Bread, roll, hoagie etc. also. Same with scallops. You’d also want to note how they were cooked. Oils, butter, fry, breading etc.

Try to get a bit more granular and you’ll unlock the diet thing once and for all.

It’s all a big ongoing math problem. But eventually you just know it all and can make better choices nonstop.

15

7 am.
2- coffee

11:20
4- organic no cage eggs scrambled
With 2- slices of American cheese from Whole Foods

6 oz milk in a glass

I coffee

16

Now we’re talkin

17
  • Protein: 44g
  • Carbohydrates: 15g
  • Fats: 42.5g
  • Calories: 605

@rfaustinllc can you do something like this 3 or 4x a day, or 2x a day with double each sitting?

18

2:30 pm
Getting hungry now.
One fistful of
Trader Joe’s roasted unsalted cashews

19

14 cashews is approx 200 calories. Nuts, although ultimately good, are really high calorie. They do the trick but only if you have control. I have no control with them. I can do 14 per mouthful and do 14 of those. Easily take down 1000+ calories in one shot.

Other things 200 calories:
3 eggs
4 cups of watermelon
7 ounces of roasted Turkey (almost an entire package from Costco)
8 ounces of cod

20

Dinner 6:00 pm

8-9 oz of grilled organic chicken

1-cup of green beans and peas

1 cup of cooked sliced potatoes

Water