Week 5
Diet, Workout and Supplementation Log
(Click "The Meals" link for picture of some of the food)
Click here to go back to Main 6P40 Page
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Monday - October 29, 2007 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1500 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Carbohydrate intake: 70 grams | 3 large eggs (white only) | 7:00 AM | 51 | 0.3 | 0.6 | 10.8 |
| Workout: Recovery day | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Supplements: | Omega 3 Fatty Acids | 7:00 AM | 42.5 | 2.25 | 0 | 0 |
| BSN CellMass (Week 5 of 12 week cycle) | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 10 of 12 week cycle) | BSN CellMass Supplement | 11:00 AM | 40 | 0 | 10 | 0 |
| BSN Nitrix (Week 4 of 12 week cycle) | New York Steak | 12:30 PM | 230 | 8.2 | 0 | 37.5 |
| Omega 3 Fatty Acids | Asparagus 2 pcs | 12:30 PM | 5 | 0 | 1.25 | 1.2 |
| GNC BCAA 1800 | Omega 3 Fatty Acids | 12:30 PM | 42.5 | 2.25 | 0 | 0 |
| GNC Multi-Vitamins | BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 |
| Peanut Butter 1 spoon | 4:00 PM | 105 | 8 | 3 | 4 | |
| Protein Shake 2 scoop | 6:00 PM | 240 | 3 | 6 | 48 | |
| Udo's Oil 3-6-9 Blend 2 Tbsp | 8:00 PM | 240 | 28 | 0 | 0 | |
| Peach | 10:30 AM | 31 | 0.2 | 7.5 | 0.7 | |
| Omega 3 Fatty Acids | 8:00 PM | 42.5 | 2.25 | 0 | 0 | |
| Totals: | 1527.5 | 72.05 | 46.35 | 160.8 | ||
| Macronutrients Breakdown: | 25.81% | 16.60% | 57.59% | |||
| Target Macronutrients Breakdown: | 84g | 50g | 144g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - October 30, 2007 | Coffee with 1/2 tsp non-dairy creamer | 7:00 AM | 10 | 2 | 1 | 0 |
| Target Kcal: 1500 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Arms for Combat (Week 4)\Abs | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Close grip press (Cluster) | McCann's Irish oat meal | 7:00 AM | 150 | 2 | 26 | 4 |
| Sets: 5; Reps: 5 x 1 per set | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| Close-grip chin-up (Cluster) | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Sets: 5; Reps: 5 x 1 per set | Beef Fajitas | 12:30 PM | 300 | 12 | 4 | 42 |
| Triceps rope press down (supersets) 150 lbs | Omega 3 Fatty Acids | 12:30 PM | 36 | 4 | 0 | 0 |
| Barbell curl (supersets) 80 lbs | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| 4 X 8 | BSN CellMass Supplement | 5:30 PM | 40 | 0 | 10 | 0 |
| Abs (Non-weighted) | Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| Supplements: | Hamburger patty | 7:00 PM | 230 | 12 | 0 | 28 |
| BSN CellMass (Week 5 of 12 week cycle) | Sweet Potato 114 grams | 7:00 PM | 103 | 0.2 | 23.6 | 2.3 |
| BSN NO Explode (Week 10 of 12 week cycle) | Udo's Oil 3-6-9 Blend 1 Tbsp | 8:00 PM | 120 | 24 | 0 | 0 |
| BSN Nitrix (Week 4 of 12 week cycle) | Omega 3 Fatty Acids | 8:00 PM | 36 | 4 | 0 | 0 |
| Omega 3 Fatty Acids | Totals: | 1485 | 68.9 | 81 | 155.5 | |
| GNC BCAA 1800 | Macronutrients Breakdown: | 22.56% | 26.52% | 50.92% | ||
| GNC Multi-Vitamins | Target Macronutrients Breakdown: | 71g | 80g | 144g | ||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - October 31, 2007 | Coffee with 1/2 tsp non-dairy creamer | 7:00 AM | 10 | 2 | 1 | 0 |
| Target Kcal: 1500 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Chest | Quaker Organic oatmeal | 7:00 AM | 100 | 2 | 19 | 4 |
| Neutral grip dumbbell press | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Decline bench press | Tyson skinless chicken breast | 12:30 PM | 160 | 3 | 1 | 31 |
| Post-Fatigue Exercise 3 X 8 | Omega 3 Fatty Acids | 12:30 PM | 36 | 4 | 0 | 0 |
| Two-position cable crossover | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| Reps: 8-10 to high position | Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| 8 to 10 to low position | Tam O' Shanter Restaurant | 7:30 PM | ||||
| (100 Reps Set) Half (peak) reps on pec deck | Fried Calamari | 360 | 22 | 46 | 4 | |
| Supplements: | Roasted Prime Rib | 300 | 24 | 0 | 32 | |
| BSN CellMass (Week 5 of 12 week cycle) | Chocolate Soufflé | 258 | 11 | 36 | 8 | |
| BSN NO Explode (Week 10 of 12 week cycle) | Creamed Corn | 110 | 2 | 11 | 4 | |
| BSN Nitrix (Week 4 of 12 week cycle) | Bread | 176 | 2 | 33.2 | 5.6 | |
| Omega 3 Fatty Acids | Butter | 118 | 12.3 | 0 | 0 | |
| GNC BCAA 1800 | Vanilla Ice Cream | 145 | 7.9 | 17 | 2.5 | |
| GNC Multi-Vitamins | Totals: | 2199 | 100.7 | 180.2 | 163.1 | |
| Macronutrients Breakdown: | 22.68% | 40.59% | 36.73% | |||
| Target Macronutrients Breakdown: | 71g | 80g | 144g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - November 01, 2007 | Coffee with 1/2 tsp non-dairy creamer | 7:00 AM | 10 | 2 | 1 | 0 |
| Target Kcal: 1500 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Traps\Lats\Shoulder\Abs | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Abs (Weighted) | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Shrugs 4 X 80 8/8/8/8 | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| Machine T bar row 4 X 90 10/10/10/10 | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Power Shrugs 4 X 165 8/8/8/8/8 | Rib Eye Steak 150 grams | 12:30 PM | 230 | 15 | 0 | 21 |
| Abs (Weighted) | Omega 3 Fatty Acids | 12:30 PM | 36 | 4 | 0 | 0 |
| Supplements: | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| BSN CellMass (Week 5 of 12 week cycle) | BSN CellMass Supplement | 6:00 PM | 40 | 0 | 10 | 0 |
| BSN NO Explode (Week 10 of 12 week cycle) | Protein Shake 1 scoop | 6:30 PM | 120 | 1.5 | 3 | 24 |
| BSN Nitrix (Week 4 of 12 week cycle) | New York Steak | 7:30 PM | 115 | 4.1 | 0 | 19 |
| Omega 3 Fatty Acids | Sweet Potato 115 grams | 7:00 PM | 103 | 0.2 | 23.6 | 2.3 |
| GNC BCAA 1800 | Protein Shake 1 scoop | 9:00 PM | 120 | 1.5 | 3 | 24 |
| GNC Multi-Vitamins | Totals: | 1254 | 45.5 | 54 | 155.5 | |
| Macronutrients Breakdown: | 17.84% | 21.18% | 60.98% | |||
| Target Macronutrients Breakdown: | 84g | 50g | 144g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - November 02, 2007 | Coffee with 1/2 tsp non-dairy creamer | 7:00 AM | 10 | 2 | 1 | 0 |
| Target Kcal: 1500 | Protein Shake 2 scoop | 7:00 AM | 240 | 3 | 6 | 48 |
| Workout: Recovery Day | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Supplements: | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| BSN CellMass (Week 5 of 12 week cycle) | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 10 of 12 week cycle) | Tyson skinless chicken breast | 12:30 PM | 160 | 3 | 1 | 31 |
| BSN Nitrix (Week 4 of 12 week cycle) | Broccoli with Cheese | 12:30 PM | 60 | 3 | 7 | 2 |
| Omega 3 Fatty Acids | Omega 3 Fatty Acids | 12:30 PM | 36 | 4 | 0 | 0 |
| GNC BCAA 1800 | Peanut Butter 1 Tbsp | 4:00 PM | 105 | 8 | 3 | 4 |
| GNC Multi-Vitamins | Cioppino Seafood Stew | 7:00 PM | 340 | 12 | 16 | 44 |
| Omega 3 Fatty Acids | 7:00 PM | 36 | 4 | 0 | 0 | |
| Almonds 1/4 cup | 9:00 PM | 170 | 14 | 6 | 6 | |
| Totals: | 1347 | 58.7 | 43.4 | 166.2 | ||
| Macronutrients Breakdown: | 21.88% | 16.18% | 61.95% | |||
| Target Macronutrients Breakdown: | 84g | 50g | 144g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - November 03, 2007 | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1500 | Eggs Fried 2 pcs (whole) | 9:00 AM | 184 | 14 | 0.8 | 12.6 |
| Workout: Arms for Combat(Week 4)\Abs | Pork Chop | 9:00 AM | 152 | 9.5 | 0 | 15.6 |
| Weighted dips 5 X 210 8/5/3 10 sec rest | Quaker Organic oatmeal | 9:00 AM | 100 | 2 | 19 | 4 |
| Hammer Curls 5 X 35 8/5/3 10 sec rest | Omega 3 Fatty Acids | 9:00 AM | 36 | 4 | 0 | 0 |
| Decline dumbbell triceps extension 4 X 30 8/8/8/8 | BSN NO Explode Supplement | 10:30 AM | 30 | 0 | 7 | 0 |
| Reverse preacher curl 4 X 25 lbs 8/8/8/8 | BSN CellMass Supplement | 11:00 AM | 40 | 0 | 10 | 0 |
| Superset | Protein Shake 2 scoop | 1:30 PM | 240 | 3 | 6 | 48 |
| Abs (Non-Weighted) | Omega 3 Fatty Acids | 3:30 PM | 36 | 4 | 0 | 0 |
| Supplements: | Seared Tuna | 3:30 PM | 222 | 4 | 19 | 27 |
| BSN CellMass (Week 5 of 12 week cycle) | Green Salad | 3:30 PM | 140 | 13 | 3 | 0.3 |
| BSN NO Explode (Week 10 of 12 week cycle) | Miso Soup | 3:30 PM | 40 | 1.2 | 5.3 | 2.3 |
| BSN Nitrix (Week 4 of 12 week cycle) | Sashimi | 8:30 PM | 276 | 2.4 | 4 | 59.9 |
| Omega 3 Fatty Acids | Miso Soup | 8:30 PM | 40 | 1.2 | 5.3 | 2.3 |
| GNC BCAA 1800 | Totals: | 1574 | 62.9 | 81.4 | 172.6 | |
| GNC Multi-Vitamins | Macronutrients Breakdown: | 19.85% | 25.69% | 54.47% | ||
| Target Macronutrients Breakdown: | 71g | 80g | 144g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - November 04, 2007 | Coffee with creamer | 8:30 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1500 | Eggs Fried 2 pcs (whole) | 8:30 AM | 184 | 14 | 0.8 | 12.6 |
| Workout: Chest | Chicken Sausage 1 link | 8:30 AM | 170 | 7 | 8 | 17 |
| A. Wide-grip bench press to neck 4 X 8/8/8/8 90 sec rest | Whole Wheat Bread 100% 2 slices | 8:30 AM | 80 | 0.5 | 18 | 4 |
| B1. Decline dumbbell bench press 3 X 10/10/10/10 | Omega 3 Fatty Acids | 8:30 AM | 36 | 4 | 0 | 0 |
| (Post-fatigue and low position double contraction) | Protein Shake 1 scoop | 8:30 AM | 120 | 1.5 | 3 | 24 |
| B2. Half dumbbell flyes 3 X 12/12/12 303 tempo | BSN NO Explode Supplement | 9:30 AM | 30 | 0 | 7 | 0 |
| (Superset 90 sec rest) | BSN CellMass Supplement | 10:30 AM | 40 | 0 | 10 | 0 |
| C. Combo concentric dumbbell press/eccentric dumbbell flyes | Protein Shake 2 scoop | 1:00 PM | 240 | 3 | 6 | 48 |
| (Lift the dumbbells as an explosive press and lower it as a slow flye) | Sankou 1/4 chicken dark meat | 2:00 PM | 320 | 21 | 2 | 30 |
| 3 X 12/12/12 60 sec. rest | Omega 3 Fatty Acids | 2:30 PM | 36 | 4 | 0 | 0 |
| D. Half (stretch) reps on pec deck | Chicken Sausage 1 link | 7:30 PM | 170 | 7 | 8 | 17 |
| Only perform the first half of the movement (from stretch to mid-range) | Asparagus 2 spears | 7:30 PM | 5 | 0 | 1.25 | 1.2 |
| 1 X 100 reps | Eggs Fried 1 pc (whole) | 7:30 PM | 92 | 7 | 0.4 | 6.3 |
| Supplements: | Omega 3 Fatty Acids | 7:30 PM | 36 | 4 | 0 | 0 |
| BSN CellMass (Week 5 of 12 week cycle) | Totals: | 1597 | 77.6 | 66.45 | 160.7 | |
| BSN NO Explode (Week 10 of 12 week cycle) | Macronutrients Breakdown: | 25.46% | 21.80% | 52.73% | ||
| BSN Nitrix (Week 4 of 12 week cycle) | Target Macronutrients Breakdown: | 71g | 80g | 144g | ||
| Omega 3 Fatty Acids | ||||||
| GNC BCAA 1800 | ||||||
| GNC Multi-Vitamins |