Week 3
Diet, Workout and Supplementation Log
(Click "The Meals" link for picture of some of the food)
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| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Tuesday - October 16, 2007 | ||||||
| Target Kcal: | BSN CellMass Supplement | 6:00 AM | 40 | 0 | 10 | 0 |
| Weight X 10 = Kcal (+/- 10%) | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | Nutrisystem Breakfast | 7:00 AM | 150 | 1.5 | 28 | 8 |
| Workout: Cardio\Abs | Protein Shake | 7:00 AM | 100 | 2 | 2 | 18 |
| HIIT | Peach | 10:30 AM | 31 | 0.2 | 7.5 | 0.7 |
| Abs (weighted) | Kiwi | 10:30 AM | 46 | 0.4 | 11.1 | 0.9 |
| Supplements: | Nutrisystem Lunch | 12:30 PM | 200 | 1.5 | 36 | 12 |
| BSN CellMass (Week 3 of 12 week cycle) | Protein Shake | 12:30 PM | 100 | 2 | 2 | 18 |
| BSN NO Explode (Week 8 of 12 week cycle) | BSN NO Explode Supplement | 3:30 PM | 30 | 0 | 7 | 0 |
| BSN Nitrix (Week 2 of 12 week cycle) | BSN CellMass Supplement | 6:00 PM | 40 | 0 | 10 | 0 |
| Can of Tuna | 6:30 PM | 180 | 0 | 0 | 39 | |
| Nutrisystem Dinner | 8:00 PM | 130 | 5 | 11 | 10 | |
| 12 small strawberries | 8:30 PM | 24 | 0 | 2.4 | 0 | |
| Totals: | 1109 | 17.2 | 129 | 107.2 | ||
| Macronutrients Breakdown: | 6.79% | 50.91% | 42.30% | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Wednesday - October 17, 2007 | BSN CellMass Supplement | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Weight X 10 = Kcal (+/- 10%) | Nutrisystem Breakfast | 7:00 AM | 150 | 1.5 | 28 | 8 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | Protein Shake | 7:00 AM | 100 | 2 | 2 | 18 |
| Workout: Chest\Traps\Shoulder\Abs | Peach | 10:30 AM | 31 | 0.2 | 7.5 | 0.7 |
| DB flat press 5 X 85 8/6/8/8 | Kiwi | 10:30 AM | 46 | 0.4 | 11.1 | 0.9 |
| DB shrugs 5 X 70 12/12/12/12 | Nutrisystem Lunch | 12:30 PM | 220 | 6 | 25 | 16 |
| BB incline press 4 X 60 8/8/8/8 | Baby carrots | 12:30 PM | 35 | 0 | 8 | 1 |
| Cable chest flies 5 X 80 8/8/8/8 | Protein Shake | 7:00 AM | 100 | 2 | 2 | 18 |
| Upright row (traps) 3 X 80 8/8/8 | BSN NO Explode Supplement | 3:30 PM | 30 | 0 | 7 | 0 |
| Abs (no weight) | BSN CellMass Supplement | 6:30 PM | 40 | 0 | 10 | 0 |
| Supplements: | Can of Tuna | 7:00 PM | 180 | 3 | 0 | 39 |
| BSN CellMass (Week 3 of 12 week cycle) | Protein Shake | 8:00 PM | 200 | 4 | 4 | 36 |
| BSN NO Explode (Week 8 of 12 week cycle) | ||||||
| BSN Nitrix (Week 2 of 12 week cycle) | ||||||
| Totals: | 1210 | 23.7 | 116.6 | 138.2 | ||
| Macronutrients Breakdown: | 8.51% | 41.87% | 49.62% | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Thursday - October 18, 2007 | BSN CellMass Supplement | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Weight X 10 = Kcal (+/- 10%) | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Workout: Recovery day | Omega 3 Fatty Acids | 7:00 AM | 30 | 3 | 0 | 0 |
| Supplements: | Protein Shake 2 scoop | 10:30 AM | 200 | 4 | 4 | 36 |
| BSN CellMass (Week 3 of 12 week cycle) | 2 large eggs (white only) | 1:00 PM | 34 | 0.2 | 0.4 | 7.2 |
| BSN NO Explode (Week 8 of 12 week cycle) | Meatballs 6 pcs. | 1:00 PM | 210 | 14 | 7 | 14 |
| BSN Nitrix (Week 2 of 12 week cycle) | Omega 3 Fatty Acids | 1:00 PM | 30 | 3 | 0 | 0 |
| Trader Joe's Omega 3 Fatty Acids | Protein Shake 2 scoop | 3:00 PM | 200 | 4 | 4 | 36 |
| GNC BCAA 1800 | BSN CellMass Supplement | 6:30 PM | 40 | 0 | 10 | 0 |
| GNC Multi-Vitamins | Trader Joe's tender loin filet 6 oz | 7:00 PM | 240 | 9 | 0 | 37.5 |
| Omega 3 Fatty Acids | 7:00 PM | 30 | 3 | 0 | 0 | |
| Totals: | 1266 | 55.00 | 37.80 | 148.50 | ||
| Macronutrients Breakdown: | 22.79% | 15.67% | 61.54% | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Friday - October 19, 2007 | Protein Shake 1 scoop | 6:00 AM | 100 | 2 | 2 | 18 |
| Target Kcal: | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Weight X 10 = Kcal (+/- 10%) | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Workout: Arms (Arms for Combat Program) | Omega 3 Fatty Acids | 7:00 AM | 30 | 3 | 0 | 0 |
| Decline DB triceps extension 4 X 35 8/8/8/8 | BSN CellMass Supplement | 7:00 AM | 40 | 0 | 10 | 0 |
| One arm preacher curl 4 X 35 8/8/8/8 | Protein Shake 1 scoop | 10:00 AM | 100 | 2 | 2 | 18 |
| Triceps Press down reps 1-2 and 5-6 = 604 tempo; | 2 large eggs (white only) | 12:00 PM | 34 | 0.2 | 0.4 | 7.2 |
| reps 3-4 and 7-8 = explosive 120 lbs | Tyson Skinless Chicken Breast | 12:00 PM | 160 | 3 | 1 | 31 |
| Cable curl reps 1-2 and 5-6 = 604 tempo; | ||||||
| reps 3-4 and 7-8 = explosive 100 lbs | Omega 3 Fatty Acids | 12:00 PM | 30 | 3 | 0 | 0 |
| Overhead rope extension 3 X 90 12/12/12/ | BSN CellMass Supplement | 12:00 PM | 40 | 0 | 10 | 0 |
| Seated dumbbell curl 3 X 35 26/16/16 | Protein Shake 3 scoop | 2:00 PM | 300 | 6 | 6 | 54 |
| Abs (weighted) | BSN NO Explode Supplement | 3:30 PM | 30 | 0 | 7 | 0 |
| Supplements: | BSN CellMass Supplement | 6:00 PM | 40 | 0 | 10 | 0 |
| BSN CellMass (Week 3 of 12 week cycle) | Trader Joe's tender loin filet 6 oz | 7:00 PM | 240 | 9 | 0 | 37.5 |
| BSN NO Explode (Week 8 of 12 week cycle) | Omega 3 Fatty Acids | 7:00 PM | 30 | 3 | 0 | 0 |
| BSN Nitrix (Week 2 of 12 week cycle) | ||||||
| Trader Joe's Omega 3 Fatty Acids | ||||||
| GNC BCAA 1800 | ||||||
| GNC Multi-Vitamins | Totals: | 1386 | 46 | 50.8 | 183.5 | |
| Macronutrients Breakdown: | 16.41% | 18.12% | 65.47% | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Saturday - October 20, 2007 | Protein Shake 1 scoop | 9:00 AM | 100 | 2 | 2 | 18 |
| Target Kcal: | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| Weight X 10 = Kcal (+/- 10%) | Eggs with bits of sausage | 9:00 AM | 120 | 3 | 10 | 14 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | Monterey Jack Cheese stick | 9:00 AM | 80 | 7 | 0 | 5 |
| Workout: Cardio | Omega 3 Fatty Acids | 9:00 AM | 30 | 3 | 0 | 0 |
| HIIT | BSN CellMass Supplement | 10:30 AM | 40 | 0 | 10 | 0 |
| Supplements: | BSN NO Explode Supplement | 10:30 AM | 30 | 0 | 7 | 0 |
| BSN CellMass (Week 3 of 12 week cycle) | Protein Shake 2 scoop | 10:30 AM | 200 | 4 | 4 | 36 |
| BSN NO Explode (Week 8 of 12 week cycle) | 2 large eggs (white only) | 2:00 PM | 34 | 0.2 | 0.4 | 7.2 |
| BSN Nitrix (Week 2 of 12 week cycle) | Tyson Skinless Chicken Breast | 2:00 PM | 160 | 3 | 1 | 31 |
| Trader Joe's Omega 3 Fatty Acids | Omega 3 Fatty Acids | 2:00 PM | 30 | 3 | 0 | 0 |
| GNC BCAA 1800 | BSN CellMass Supplement | 2:00 PM | 40 | 0 | 10 | 0 |
| GNC Multi-Vitamins | Protein Shake 2 scoop | 2:00 PM | 100 | 2 | 2 | 18 |
| BSN CellMass Supplement | 6:00 PM | 40 | 0 | 10 | 0 | |
| Roast Beef | 8:00 PM | 280 | 6 | 2 | 52 | |
| Omega 3 Fatty Acids | 8:00 PM | 30 | 3 | 0 | 0 | |
| Totals: | 1352 | 40.8 | 60.4 | 181.8 | ||
| Macronutrients Breakdown: | 14.42% | 21.34% | 64.24% | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Protein (g) |
| Sunday - October 21, 2007 | Protein Shake 1 scoop | 9:00 AM | 100 | 2 | 2 | 18 |
| Target Kcal: | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| Weight X 10 = Kcal (+/- 10%) | Monterey Jack cheese stick | 9:00 AM | 80 | 7 | 0 | 5 |
| 130 X 10 = 1300 (1170 - 1430 Kcal) | 3 large eggs (white only) | 9:00 AM | 51 | 0.3 | 0.6 | 10.8 |
| Workout: Chest\Traps\Shoulder\Abs | Vienna Sausage - 3 small links | 9:00 AM | 130 | 12 | 1 | 5 |
| Machine incline press 4 X 200 8/8/7/8 | Omega 3 Fatty Acids | 9:00 AM | 30 | 3 | 0 | 0 |
| DB decline press 4 X 70 8/8/8/8 | BSN CellMass Supplement | 11:30 AM | 40 | 0 | 10 | 0 |
| DB flat press 3 X 70 8/8/8 | BSN NO Explode Supplement | 11:30 AM | 30 | 0 | 7 | 0 |
| Machine flies 3 X 150 8/8/8 | Protein Shake 2 scoop | 11:30 AM | 200 | 4 | 4 | 36 |
| Shrugs 4 X 70 8/8/8/8 | Can of Tuna | 3:00 PM | 180 | 3 | 0 | 39 |
| Upright row (traps) 4 X 70 8/8/8 | Omega 3 Fatty Acids | 3:00 PM | 30 | 3 | 0 | 0 |
| Abs (non-weighted) | BSN CellMass Supplement | 3:00 PM | 40 | 0 | 10 | 0 |
| Supplements: | Weekly cheat dinner | 8:30 PM | 1150 | 30 | 70 | 40 |
| BSN CellMass (Week 3 of 12 week cycle) | > CPK Hawaiian pizza 2 slices | 8:30 PM | ||||
| BSN NO Explode (Week 8 of 12 week cycle) | > Spinach & Artichoke dip | 8:30 PM | ||||
| BSN Nitrix (Week 2 of 12 week cycle) | > Totilla chips | 8:30 PM | ||||
| Trader Joe's Omega 3 Fatty Acids | > 1 scope green tea ice cream | 8:30 PM | ||||
| GNC BCAA 1800 | Omega 3 Fatty Acids | 3:00 PM | 30 | 3 | 0 | 0 |
| GNC Multi-Vitamins | BSN CellMass Supplement | 3:00 PM | 40 | 0 | 10 | 0 |
| Totals: | 2169 | 71.9 | 116.6 | 154.4 | ||
| Macronutrients Breakdown: | 20.97% | 34.00% | 45.03% |