Week  10

Diet, Workout and Supplementation Log

The meals

(Click "The Meals" link for picture of some of the food)

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Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Monday - December 3, 2007 BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Workout: Chest Coffee with creamer 7:00 AM 38 4.6 2 0.6
A. Wide-grip bench press to neck 4 X    8/8/8/8 90 sec rest Steel Cut Oatmeal 1 cup 7:00 AM 150 2.5 27 5
B1. Decline dumbbell bench press 3 X    10/10/10/10 2 large eggs (Boiled, white only) 7:00 AM 34 0.2 0.4 7.2
(Post-fatigue and low position double contraction) Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
B2. Half dumbbell flyes  3 X    12/12/12  303 tempo T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
(Superset 90 sec rest) Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
C. Combo concentric dumbbell press/eccentric dumbbell flyes El Pollo Loco (Breast and Leg) skinless 12:00 PM 270 8 0 47
(Lift the dumbbells as an explosive press and lower it as a slow flye) Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
   3 X   12/12/12   60 sec. rest Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
D. Half (stretch) reps on pec deck Peanut Butter 1 spoon 2:00 PM 105 8 3 4
Only perform the first half of the movement (from stretch to mid-range) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
   1 X     100 reps Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Supplements: Protein Shake 1 scoop  5:00 PM 100 1.5 4 20
Low Carb Protein Drink - Biotest Metabolic drive Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Pre-Workout Drink - Biotest Power Drive Trader Joe's New York Strip Steak  112 grams 7:00 PM 160 6 0 25
Post-Workout Drink - Biotest Surge Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
Creatine - Biotest Creatine Nitrix 9:00 PM 0 0 0 0
BSN CellMass  (Week 10 of 12 week cycle) ZMA 10:00 PM 0 0 0 0
BSN Nitrix (Week 9 of 12 week cycle) Totals:   1462 39.05 72.9 185.3
Oil Capsules - Biotest Flame Out  Macronutrients Breakdown:     13.14% 24.52% 62.34%
Branch Chian Amino Acids (BCAA ) Target Macronutrients Breakdown:     56g 80g 180g
Multi-Vitamins            
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - December 4, 2007 BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoops 7:00 AM 100 1.5 4 20
Workout: Traps\Lats\Shoulder\Abs Coffee with creamer 7:00 AM 38 4.6 2 0.6
Abs (Weighted) Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
Free style 3 slices of bacon 7:00 AM 140 10 0 10
Supplements: 3 large eggs (white only) 7:00 AM 51 0.3 0.6 10.8
Low Carb Protein Drink - Biotest Metabolic drive Monterey Jack Cheese stick 7:00 AM 80 7 0 5
Pre-Workout Drink - Biotest Power Drive Oil Capsules\MV\KA 7:00 AM 0 0 0 0
Post-Workout Drink - Biotest Surge T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Creatine - Biotest Creatine Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
BSN CellMass  (Week 10 of 12 week cycle) Grilled Salmon with steamed vegetables 12:00 PM 260 11 7.5 34.5
BSN Nitrix (Week 9 of 12 week cycle) Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Branch Chian Amino Acids (BCAA ) Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
Multi-Vitamins T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8) Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
  Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
  Grilled Salmon 7:00 PM 250 5 0.5 32
  Oil Capsules\BCAA\MV 7:00 PM 0 0 0 0
  Nitrix 9:00 PM 0 0 0 0
  ZMA 10:00 PM 0 0 0 0
  Totals:   1544 74.15 47.1 169.4
  Macronutrients Breakdown:     25.51% 16.21% 58.28%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - December 05, 2007 BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoops 7:00 AM 100 1.5 4 20
Workout: Recovery Day Coffee with creamer 7:00 AM 38 4.6 2 0.6
Supplements: Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
Low Carb Protein Drink - Biotest Metabolic drive 3 slices of bacon 7:00 AM 140 10 0 10
Pre-Workout Drink - Biotest Power Drive Monterey Jack Cheese stick 7:00 AM 80 7 0 5
Post-Workout Drink - Biotest Surge Protein Shake 1 scoops 7:00 AM 100 1.5 4 20
Creatine - Biotest Creatine Oil Capsules\MV\KA 7:00 AM 0 0 0 0
BSN CellMass  (Week 10 of 12 week cycle) T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
BSN Nitrix (Week 9 of 12 week cycle) Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Oil Capsules - Biotest Flame Out  Trader Joe's New York Strip Steak  150 grms 12:00 PM 273 9.6 0 43.9
Branch Chian Amino Acids (BCAA ) Roasted Peanuts 12:00 PM 146 12.4 5.4 5.9
Multi-Vitamins Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
  Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
  T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
  Sashimi Dinner (raw fish) 12 slices 7:00 PM 207 1.8 0 44.9
  Oil Capsules\BCAA\MV 7:00 PM 0 0 0 0
  Nitrix 9:00 PM 0 0 0 0
  ZMA 10:00 PM 0 0 0 0
  Totals:   1524 79.4 23.4 190.3
  Macronutrients Breakdown:     27.09% 7.98% 64.93%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - December 6, 2007  BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Workout: Arms for Combat \ Abs Coffee with creamer 7:00 AM 38 4.6 2 0.6
A. Reverse grip bench press Steel Cut Oatmeal 1 cup 7:00 AM 150 2.5 27 5
Sets: 9 2 large eggs (Boiled, white only) 7:00 AM 34 0.2 0.4 7.2
Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) Monterey Jack Cheese stick 7:00 AM 80 7 0 5
Rest interval: 3 minutes Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Special technique: none T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
B. Chin-up (weighted if possible) Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) Grilled Chicken Breast 6 oz 12:00 PM 180 2.25 0 39
Rest interval: 3 minutes Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
Special technique: none Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Branch Chian Amino Acids (BCAA ) Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
Multi-Vitamins T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8) Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
  Protein Shake 1 scoop  5:00 PM 100 1.5 4 20
  Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
  Pork Chop 7:00 PM 152 9.5 0 15.6
  Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
  Nitrix 9:00 PM 0 0 0 0
  ZMA 10:00 PM 0 0 0 0
  Totals:   1419 49.8 69.9 168.9
  Macronutrients Breakdown:     17.26% 24.22% 58.52%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - December 7, 2007 BCAA\Nitrix 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Workout: Chest Coffee with creamer 7:00 AM 38 4.6 2 0.6
A. Wide-grip bench press to neck 4 X    8/8/8/8 90 sec rest Steel Cut Oatmeal 1 cup 7:00 AM 150 2.5 27 5
B1. Decline dumbbell bench press 3 X    10/10/10/10 2 large eggs (Boiled, white only) 7:00 AM 34 0.2 0.4 7.2
(Post-fatigue and low position double contraction) Monterey Jack Cheese stick 7:00 AM 80 7 0 5
B2. Half dumbbell flyes  3 X    12/12/12  303 tempo Oil Capsules\MV\KA 7:00 AM 40 0 0 0
(Superset 90 sec rest) T-Booster Alpha-Male 9:00 AM 0 0 0 0
C. Combo concentric dumbbell press/eccentric dumbbell flyes Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
(Lift the dumbbells as an explosive press and lower it as a slow flye) Grilled Mahi Mahi 12:00 PM 250 5 0.5 32
   3 X   12/12/12   60 sec. rest Broccoli with Cheese 12:00 PM 60 3 7 2
D. Half (stretch) reps on pec deck Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
Only perform the first half of the movement (from stretch to mid-range) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
   1 X     100 reps Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
Workout: Recovery Day T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Supplements: Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Low Carb Protein Drink - Biotest Metabolic drive Protein Shake 1 scoop  5:00 PM 100 1.5 4 20
Pre-Workout Drink - Biotest Power Drive Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Post-Workout Drink - Biotest Surge Grilled Salmon 7:00 PM 250 5 0.5 32
Creatine - Biotest Creatine Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
BSN CellMass  (Week 10 of 12 week cycle) Nitrix 9:00 PM 0 0 0 0
BSN Nitrix (Week 9 of 12 week cycle) ZMA 10:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Totals:   1647 51.05 77.9 180.3
Branch Chian Amino Acids (BCAA ) Macronutrients Breakdown:     16.51% 25.19% 58.30%
Multi-Vitamins Target Macronutrients Breakdown:     56g 80g 180g
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Saturday - December 8, 2007 5 Eggs (Fried) 1 whole, 4 whites only 8:00 AM 197 11.2 1.1 20.7
Target Kcal: 1540 Ketchup 8:00 AM 30 0 6 0
Workout: Traps\Lats\Shoulder\Abs Coffee with creamer 8:00 AM 38 4.6 2 0.6
Abs (Weighted) Whole Wheat Bread 100% 1 slice 8:00 AM 40 0 9 2
Free style Oil Capsules\BCAA\MV\KA 8:00 AM 40 0 0 0
Supplements: Pre-Workout Drink\BCAA  10:00 AM 25 1.5 0 0
Low Carb Protein Drink - Biotest Metabolic drive Post-Workout Drink\Creatine\BCAA 11:30 AM 160 2.25 24.5 16.5
Pre-Workout Drink - Biotest Power Drive El Pollo Loco (Breast and Leg) skinless 1:00 PM 270 8 0 47
Post-Workout Drink - Biotest Surge Oil Capsules\BCAA\Rez-V 2:00 PM 40 0 0 0
Creatine - Biotest Creatine Protein Shake 1 scoop 4:00 PM 100 1.5 4 20
BSN CellMass  (Week 10 of 12 week cycle) Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
BSN Nitrix (Week 9 of 12 week cycle) Christmas Party Dinner 9:00 PM 1200 70 90 65
Oil Capsules - Biotest Flame Out  Oil Capsules\BCAA\MV 8:30 PM 40 0 0 0
Branch Chian Amino Acids (BCAA ) Nitrix 1:00 AM 0 0 0 0
Multi-Vitamins ZMA 1:00 AM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8) Totals:   2280 100.55 140.6 191.8
  Macronutrients Breakdown:     23.22% 32.47% 44.30%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - December 9, 2007 5 Eggs (Fried) 1 whole, 4 whites only 3:00 PM 197 11.2 1.1 20.7
Target Kcal: 1540 Whole Wheat Bread 100% 1 slice 3:00 PM 40 0 9 2
Workout: Recovery Day Penut Butter and Sugar Free Strawberry jam 3:00 PM 125 8 5 4
Supplements: Vienna Sausage 3:00 PM 130 12 1 5
Low Carb Protein Drink - Biotest Metabolic drive Coffee with creamer 3:00 PM 38 4.6 2 0.6
Pre-Workout Drink - Biotest Power Drive Protein Shake 2 scoops 3:00 PM 200 3 8 40
Post-Workout Drink - Biotest Surge Oil Capsules\MV\BCAA\KA 3:00 PM 40 0 0 0
Creatine - Biotest Creatine Rotisserie Chicken breast 9:00 PM 196 3.5 0 35
BSN CellMass  (Week 10 of 12 week cycle) Nitrix 9:00 PM 0 0 0 0
BSN Nitrix (Week 9 of 12 week cycle) ZMA 10:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Totals:   966 42.3 26.1 107.3
Branch Chian Amino Acids (BCAA ) Macronutrients Breakdown:     24.08% 14.85% 61.07%
Multi-Vitamins Target Macronutrients Breakdown:     56g 80g 180g
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of  8)            

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