Dave's Daily Accountability Log

[Dave]

I'll be using this thread to track what I eat on a daily basis and the workouts that I do. Since people frequently ask, I'll give you a break down of WHEN I eat and some of the staple meals. This is a normal day without an AM workout. If I do have an AM workout (like at 5am) I usually have a P90X Peak Performance Bar before I do that or a bowl of Proatmeal (oatmeal w/protein powder in it).

7:30 AM - Shakeology. Usually Greenberry with OJ. I may also add Flax and/or some fruit, particularly a banana.

10:00 AM - Snack. Usually some sort of a bar. I like the P90X bars the best, but also use Clif bars and Clif Builder bars. I just sort of gauge whether I need the extra protein or not.

Noonish - Lunch. Just depends, but I like salads and sandwiches. I avoid cheese on this stuff. You'd be amazed how flavorful salsa or oil and vinegar can be. I keep it light unless I know I have a big workout and will need the fuel.

3:00 AM - Snack. If I'm in a rush I'll have another bar, but I try to avoid two in one day. My firm has fruit that they put out for us and this is when I try to hit the fruit. I also like almonds and proatmeal. Just something around 200 calories usually gets me to dinner.

My workouts drive what I eat for dinner. I may just have a protein shake if I know that I'm going to be working out and just need to get in some fuel. I like working out at night, so what I eat is dictated by my workouts. If I have a bike ride in the mornings, I'll try and eat some whole wheat pasta to fuel up for the ride the next day.

So there you go, that's sort of what I do. All this adds up to around 2,000 calories. I'll be trying to dial that in quite a bit closer and see if I can get it to be just under 2,000 for the 30 day challenge. One way I will focus in on my caloric intake is to use www.fitday.com to track my calories. Fit Day allows you to input specific and customizable foods and then gives you a breakdown of the calories and portions of carbs/protein/fat. It is a very helpful tool. It can be somewhat cumbersome in the beginning, but after about a month you will have a very good idea of how many calories are in the food you are eating, which will make controling those calories much easier.

Dave

[Dave]

Day 1 Log

One Hammer Nutrition Gel - 100 cals

20 mile Hill Repeats on the bike. Est. 800 cal burned over 1:10

Chocolate Shakeology w/scoop of whey, almond milk & flax - 300 cals

Clif Builder's Bar - 270 cals

Turkey sandwich on whole wheat bread w/lettuce, avocado, mustard. No cheese or mayo - 550 cals + 1/2 a sushi roll - 200 cals = 750 cal lunch.

Spaghetti Squash and marinara sauce...yum. Est. 400 cals.

Rock climbing at the indoor gym and some hoops. 500 cals burned.

[tonyk]

You ever tried www.sparkpeople.com ? its free and it tracks all your meals and water intake.

[Dave]

Hey Tony. I have not tried it yet. I've heard good things about it. I have Fitday dialed in with a lot of the foods I eat, so it is quick. I'll check it out. Thanks.

[FinallyFit]

This is my first ever post here and wanted to say hi. :D I love daily accountability for diet. I just started using an iphone app to track mine and it's already been super helpful.

Gone unchecked, honey crisp apples and peanut butter really add up! Haha!:eek:

[Imgettingthere]

I am about to start the 90X plan (next week as soon as I receive it in the mail).

I have downloaded from your website the excel & word documents regarding the meal plans and how many calories that I need to intake.

I calculated my calorie intake for Phase I and it is 2040. That seems like alot of calories for me.

I weight 120 pounds right now, and 5'0 tall. I currently do TaeBo ultimate for 1 hour a day, plus weights 3 days a week for 15 minutes.

My question is, I dont want to loose no more than five pounds or so on 90X. To be honest, I just want to tone my entire body. Right now, my abs and arms are toned to a degree, but not the way that I want them.

I want to know what calorie intake should I shoot for in Phases I, II & II and also what size weights should I start of with in phase I.

I dont know alot about this program, but I really want to follow it to the "T" to get to where I want to be.

Thanks for all of your help!

ImGettingthere.

[Dave]

I am about to start the 90X plan (next week as soon as I receive it in the mail).

I have downloaded from your website the excel & word documents regarding the meal plans and how many calories that I need to intake.

I calculated my calorie intake for Phase I and it is 2040. That seems like alot of calories for me.

I weight 120 pounds right now, and 5'0 tall. I currently do TaeBo ultimate for 1 hour a day, plus weights 3 days a week for 15 minutes.

My question is, I dont want to loose no more than five pounds or so on 90X. To be honest, I just want to tone my entire body. Right now, my abs and arms are toned to a degree, but not the way that I want them.

I want to know what calorie intake should I shoot for in Phases I, II & II and also what size weights should I start of with in phase I.

I dont know alot about this program, but I really want to follow it to the "T" to get to where I want to be.

Thanks for all of your help!

ImGettingthere.


Hi there! Lots of questions, which is great. Let me try to address each of them.

Calories - 2,000 may sound like a lot, but keep in mind that the calculator is adding 600 to compensate for the calories you burn doing P90X. So, your caloric intake if you are not working out (or on off days) is more like 1,400. Does that sound more like what you were thinking?

Weights - That's really an individual thing. Tony will walk you through about how many reps you should be doing, but you want to make sure that the last few reps are hard. At the end of each set you should be feeling like you can't do another rep. That's really how you know. Then use the tracking sheets to mark down what you did so you know what to pick up the next time.

Hope this helps. You can find most of us over at the P90X Holiday Challenge thread right now (link from main page). We are all determined to beat the holidays before they beat us!

Dave

[Imgettingthere]

Thanks so much. I believe you answered all my questions!:)

Imgettinghere!

[Dave]

Glad we could. Jump on over to the P90X Holiday Challenge thread and join the fun!

[demaak]

Wow, Dave, have you not worked out or eaten for THREE WHOLE WEEKS??? Are you still alive? :p

What are you training for now? Do you use a site to log your daily food? I hear counting calories is important, but to me it seems kind of obsessive, and I don't like to give people the impression that I'm being obsessive. You are looking great though. I like your pic.

[Dave]

No. Just gave up on tracking this one. Still alive.

[Propnose]

Dave,
I have been reading a lot of the threads on the forum and have learned a lot so far just trying to gather as much info on proper nutrition & how to customize it with the P90X program. To say the least, it is a little overwhelming! I registered at FitDay.com and am impressed! And a big thank you to you & Monica for all of the tools and information you all are providing. I am really determined to make a positive lifestyle change and all of these things are extremely helpful!

Thanks,

Mark

[scourtney7]

Yay for you Mark!!!! Proper nutrition is the key to success!!! Let me know if you have any specific questions.....

shannon

[Dave]

Dave,
I have been reading a lot of the threads on the forum and have learned a lot so far just trying to gather as much info on proper nutrition & how to customize it with the P90X program. To say the least, it is a little overwhelming! I registered at FitDay.com and am impressed! And a big thank you to you & Monica for all of the tools and information you all are providing. I am really determined to make a positive lifestyle change and all of these things are extremely helpful!

Thanks,

Mark

Keep it up buddy. We are all here as a resource when you have questions or begin to waiver. It isn't easy, but it is something that can be done. The sooner you forget about 90 days and make this a life long commitment, the easier it will be. It is a learning process, and I'm learning more every day. I think the most important thing on the nutrition side, is to understand the metabolic process involved with sugars and carbs. This video explains it really well: http://www.youtube.com/watch?v=mNYlIcXynwE&feature=player_embedded

Dave

[Propnose]

Hi Shannon & Dave,

Thanks for your responses. Dave - that video was great. That certainly helped me understand part of the process involved in proper eating.
Shannon - I have so many questions I don't even know where to start! But I will ask when I know WHAT to ask! :-)

Thanks,

Mark

[CyberFitnessGuru]

Dave, no updates latley. How is your porgress going?

[dbervig]

Dave,
I've been eating clean going into my 10th week. That being said, I struggle on Sundays. I don't eat bad stuff, but I'm constantly wanting to eat something. Does your Sunday look like the rest of the days in your week?

[Dave]

Hey guys. When I started this thread, I really thought I would have time to lay out what I was eating on a daily basis. Life has changed. My diet is pretty steady. I'm starting to increase my calorie intake in preparation for the Half Ironman that I'm doing on April 11th. See www.superfrogtriathlon.com for more info on that.

Instead of daily accountability, I'm just posting here now: http://www.thefitclubnetwork.com/community/showthread.php?172-Get-fit-with-Monica-and-Dave-Set-your-weekly-goals-and-stay-accountable-here.