2011 NY Resolution

Happy New Year! Let 2011 be the year you reach your fitness goals!!

My 2011 NY Fitness resolution
Weight: 170 lbs
Body Fat: 13%

Actually, these are more aligned to the goals I have posted on this blog (I know) but it doesn't hurt to improve upon them and write about it to help visualize. However, I am only going to focus on weight and body fat as I think these 2 are excellent indicators of muscle growth. More weight and less fat means more muscle so that means my muscle would grow from its current status.

I am currently planning to start a 6-8 week bulking process. This will be my first ever and it was taken from the Muscle & Fitness December 2010 issue.

Workout Plan

Originally, it was posted as a 6-day workout but due to my curent schedule I can't work out 6 days a week. Maybe 5 times a week or 4 times. It basically rotates through 3 workouts.

Meal Plan

Muscle & Fitness suggested the following and I adjusted it based on the food I normally eat and my wieght:

Workout Days

20-21 calories per lb of weight. 40% from proteins, 40% from carbs, 20% from fat

Rest Days

16 calories per lb of weight. 40% from proteins, 30% from carbs, 30% from fat

*Note: the total calories are off based on calories from protein, carbs and fat.

Day 14 (post Insanity): Chest and Biceps

I can't believe I have been on the weight lifting for 2 weeks already - well, it is actually more like 4 weeks but the first 2 weeks were not real workouts as I wasn't on track.

Today was Chest and Bicep days. As usual, I did a 4-5 minute jog for warm-up and a 5 minute stretch. After that I went to the bench press and did 4 sets for 8 reps. Then I moved on to my incline exercises and also did 4 sets!

On my biceps workout I did 4 sets on the barbell curl but only 3 on the other 2 exercises as I felt I had a really good workout and was really pushing my muscles.

I haven't really noticed any change with my body so I am really hoping I am doing my workouts properly. I am also going to change my lunch meals but will still have about 500 calories with about 30 grams of protein. It should be posted sometime this week in an updated meal plan post.

1750-2000 Calorie Menu

Now that I am in my weight lifting phase I probably won't be burning as many calories but I definitely need to make sure I have enough calories and enough protein for my muscles. This is the menu I will be following for the next 8-12 weeks. As you can see there isn't much of a difference between the old one. However, I am adding casein protein in the mornings and in the late evening (right before going to bed).


Meal 2 is also optional for me (that is about 300 calories off) but there are times when I just prefer eating a smaller snack maybe 100-200 calorie like a couple of eggs as they feel a little lighter. Sometimes I will save the yogurt for my 4pm snack.


It is important not to increase your caloric intake or decrease it drastically (ie. a difference of 500 calories). If you do calorie adjustments in your meals do it by increasing or decreasing it by 200-300 every time and run with it for 3-4 weeks and then re-ass it. Don't make my mistake where I just overate and gained weight during my Insanity workout.

Meal 1: 730am and 900am
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 360 cal, 4g fat, 43g carb, 38g protein

Meal 2: 10am (or 200 cal snack) - optional
- 1 cup (8oz) of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
2/3 cup cooked brown rice (145 cal, 1.1g fat, 30g carb, 3.3g protein)
1 cup cooked vegetables (50 cal)
Totals: 425 cal, 16.2g fat, 30g carb, 25.2g protein

Meal 4: 4pm (100-200 cal snack) - NOT optional, important to fuel your workout
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein

Meal 6: 8pm
- 3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
- 3/4 cup of wheat pasta (190 cal, 1 fat, 33 carb, 8 protein)
1 cup cooked vegetables (50 cal)
Totals: 368 cal, 1g fat, 33g carb, 32g protein

Meal 7: 11pm
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein

2150 Calorie Menu

I am re-posting my meal plan as I just realized my cup measurements were off. I also cut down a little bit of carbohydrates (mainly rice and spaghetti). A rice cooker cup is not equivalent to a normal cup. This is my current meal plan and it has been for the last 2 weeks or so. This seems to be working just fine so far but it might change if I start burning a lot more calories on Phase 2 of BeachBody Insanity.

Meal 1: 730am and 830am
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 392 cal, 11.8g fat, 8.8g carb, 37g protein

Meal 2: 10am
- 1 cup (8oz) of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
2/3 cup cooked brown rice (145 cal, 1.1g fat, 30g carb, 3.3g protein)
1 cup cooked vegetables (50 cal)
Totals: 425 cal, 16.2g fat, 30g carb, 25.2g protein

Meal 4: 4pm
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
Totals: 242 cal, 5.8 g fat, 14g carb, 32 g protein

Meal 6: 8pm
3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
3/4 cup of wheat pasta (190 cal, 1 fat, 33 carb, 8 protein)
1 cup cooked vegetables (50 cal)
Totals: 368 cal, 1g fat, 33g carb, 32g protein

Meal 7: 10pm (Optional)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
- 1 turkey slice (36 cal, 1.4g fat, 1g carb, 5g protein)
- 2 tablespoon of mozzarella cheese (90 cal, 6g fat, 1g carb, 8g protein)
Totals: 226 cal, 8.4g fat, 20g carb, 18g protein

Cups, ounces, fluid ounces and food measurements

One thing I find very confusing is the measurement of food. There are regular ounces, fluid ounces, cups, grams... you name it, you got it.

So when you are planning out your meals and counting your calories make sure you are using the correct measurement.

Here is a summary:
Dry Measuring Equivalents
1 tablespoon = 3 teaspoons = 15 ml
1/8 cup = 2 tablespoons = 30 ml
1/4 cup = 4 tablespoons = 50 ml
1/3 cup = 5-1/3 tablespoons = 75 ml
1/2 cup = 8 tablespoons = 125 ml
2/3 cup = 10-2/3 tablespoons = 150 ml
3/4 cup = 12 tablespoons = 175 ml
1 cup = 16 tablespoons = 250 ml

Liquid Measuring Equivalents
1 cup = 8 fluid ounces = 1/2 pint
2 cups = 16 fluid ounces = 1 pint = 1/2 quart
4 cups = 32 fluid ounces = 2 pints = 1 quart
8 cups = 64 fluid ounces = 4 pints = 2 quarts

Here is a link with more details
http://www.lemelange.com/conversion_chart.htm