Week 6
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) | Prot (g) |
| Monday - November 05, 2007 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1540 | Chicken Sausage 1 link | 7:00 AM | 170 | 7 | 8 | 17 |
| Workout: Traps\Lats\Shoulder\Abs | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Abs (Weighted) | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Free style | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| Supplements: | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| BSN CellMass (Week 6 of 12 week cycle) | Tyson skinless chicken breast | 12:30 PM | 160 | 3 | 1 | 31 |
| BSN NO Explode (Week 11 of 12 week cycle) | Asparagus 2 spears | 12:30 PM | 5 | 0 | 1.25 | 1.2 |
| BSN Nitrix (Week 5 of 12 week cycle) | 2 large eggs (white only) | 12:30 PM | 34 | 0.2 | 0.4 | 7.2 |
| Omega 3 Fatty Acids | Omega 3 Fatty Acids | 12:30 PM | 36 | 4 | 0 | 0 |
| GNC BCAA 1800 | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| GNC Multi-Vitamins | Vassive NO | 3:30 PM | 30 | 0 | 7 | 0 |
| Vassive CE | 5:00 PM | 30 | 0 | 7 | 0 | |
| Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 | |
| Grilled Salmon with steamed vegetables | 7:30 PM | 322 | 8 | 7.5 | 34.5 | |
| Omega 3 Fatty Acids | 7:30 PM | 36 | 4 | 0 | 0 | |
| Totals: | 1411 | 41 | 46.55 | 194.7 | ||
| Macronutrients Breakdown: | 14.53% | 16.49% | 68.98% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - November 06, 2007 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Recovery Day | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Supplements: | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| BSN CellMass (Week 6 of 12 week cycle) | BSN CellMass Supplement | 7:00 AM | 40 | 0 | 10 | 0 |
| BSN NO Explode (Week 11 of 12 week cycle) | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| BSN Nitrix (Week 5 of 12 week cycle) | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| Omega 3 Fatty Acids | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| GNC BCAA 1800 | Grilled Salmon | 12:00 PM | 250 | 5 | 0.5 | 32 |
| GNC Multi-Vitamins | Broccoli 1 cup | 12:00 PM | 30 | 0 | 4 | 0 |
| Omega 3 Fatty Acids | 12:00 PM | 36 | 4 | 0 | 0 | |
| Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 | |
| Almonds 1/4 cup | 4:00 PM | 170 | 14 | 6 | 6 | |
| Seasoned rack of lamb | 7:00 PM | 340 | 26 | 9 | 21 | |
| Totals: | 1594 | 73.8 | 46 | 172.8 | ||
| Macronutrients Breakdown: | 25.22% | 15.72% | 59.06% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| 89.9 | ||||||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - November 07, 2007 | BSN CellMass Supplement | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Arms for Combat(Week 4)\Abs | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Abs (Non-Weighted) | McCann's Irish oat meal | 7:00 AM | 150 | 2 | 26 | 4 |
| A1.Triceps cable press down | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| 10 X 120 lbs. 10 sets | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| A2. Low pulley curl | Protein Shake 1scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| 10 X 100 lbs. 10 sets | Tyson skinless chicken breast | 12:00 PM | 160 | 3 | 1 | 31 |
| (Alternate between A1 and A2 60 Sec. rest) | Turkey maple sausage link | 12:00 PM | 200 | 12 | 4 | 20 |
| Supplements: | Omega 3 Fatty Acids | 12:00 PM | 36 | 4 | 0 | 0 |
| BSN CellMass (Week 6 of 12 week cycle) | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 11 of 12 week cycle) | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| BSN Nitrix (Week 5 of 12 week cycle) | BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 |
| Omega 3 Fatty Acids | Protein Shake 1scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| GNC BCAA 1800 | Trader Joe's New York Strip Steak 150 grams | 7:00 PM | 273 | 9.6 | 0 | 43.9 |
| Sautéed mushrooms and almonds | 7:00 PM | 80 | 6 | 8 | 4 | |
| Totals: | 1703 | 61.2 | 80 | 209.5 | ||
| Macronutrients Breakdown: | 17.45% | 22.81% | 59.74% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | Food\Supplement Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - November 08, 2007 | BSN CellMass\BCAA\Nitrix\MV\KA | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Chest | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. (Heavy) Incline barbell press | Quaker Organic oatmeal | 7:00 AM | 100 | 2 | 19 | 4 |
| 5 X 90 lbs 5 (Failure) (10 sec)/max(15 sec)/max(15 sec) | Turkey maple sausage link | 7:00 AM | 100 | 6 | 2 | 10 |
| (Aim for 10 to 12 rest total) 120 seconds rest between sets | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| B1. (Post-Fatigue Exercise #1) Incline dumbbell press | T-Booster Alpha-Male | 9:00 AM | ||||
| B2. (Post-Fatigue Exercise #2) Incline cable flies | Protein Shake 1scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Supersets 3 X 10/10/10 | Nitrix | 11:00 AM | ||||
| C.Combo concentric cable press/eccentric cable flies | Pot Roast 3 oz. | 12:00 PM | 190 | 11 | 2 | 20 |
| D. (100 Reps Set) Machine incline press | Broccoli with Cheese | 12:00 PM | 60 | 3 | 7 | 2 |
| Supplements: | Omega 3 Fatty Acids\BCAA\Rez-V | 12:00 PM | 36 | 4 | 0 | 0 |
| BSN CellMass (Week 6 of 12 week cycle) | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 11 of 12 week cycle) | T-Booster Alpha-Male | 3:00 PM | ||||
| BSN Nitrix (Week 5 of 12 week cycle) | BSN NO Explode\KA | 3:45 PM | 30 | 0 | 7 | 0 |
| Omega 3 Fatty Acids | BSN CellMass | 5:00 PM | 40 | 0 | 10 | 0 |
| BCAA | Protein Shake 1scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of 8) | Carne Asada 4 oz. | 7:30 PM | 190 | 9 | 1 | 21 |
| Metamucil Fiber Supplement | 7:30 PM | 20 | 0 | 5 | 0 | |
| Omega 3 Fatty Acids\BCAA | 7:30 PM | 36 | 4 | 0 | 0 | |
| T-Booster ZMA | 9:00 PM | |||||
| Totals: | 1360 | 49.6 | 77 | 153.6 | ||
| Macronutrients Breakdown: | 17.70% | 27.48% | 54.82% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | Food\Supplement Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - November 09, 2007 | BSN CellMass\BCAA\Nitrix\MV\KA | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Workout: Arms for Combat (Week 4) \ Abs | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Abs (Non-Weighted) | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| 4 pcs. Meatballs | 7:30 AM | 160 | 10 | 4 | 14 | |
| Supplements: | Omega 3 Fatty Acids | 7:00 AM | 36 | 4 | 0 | 0 |
| BSN CellMass (Week 6 of 12 week cycle) | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| BSN NO Explode (Week 11 of 12 week cycle) | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| BSN Nitrix (Week 5 of 12 week cycle) | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | Grilled Carne Asada 4 oz. | 12:00 PM | 190 | 9 | 1 | 21 |
| BCAA | Metamucil Fiber Supplement | 12:00 PM | 20 | 0 | 5 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of 8) | Omega 3 Fatty Acids\BCAA\Rez-V | 12:00 PM | 36 | 4 | 0 | 0 |
| Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 | |
| T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 | |
| BSN NO Explode\KA | 3:45 PM | 30 | 0 | 7 | 0 | |
| Protein Shake 1scoop | 6:00 PM | 120 | 1.5 | 3 | 24 | |
| Trader Joe's New York Strip Steak 150 grams | 7:30 PM | 273 | 9.6 | 0 | 43.9 | |
| Grilled Zucchini 150 grams. | 7:30 PM | 24 | 0.3 | 5 | 1.8 | |
| Udo's Oil 3-6-9 Blend 1 Tbsp | 7:30 PM | 120 | 24 | 0 | 0 | |
| T-Booster ZMA | 9:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1481 | 71.7 | 46.4 | 184.5 | ||
| Macronutrients Breakdown: | 23.69% | 15.33% | 60.97% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food\Supplement Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - November 10, 2007 | BCAA\MV\KA | 9:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Recovery Day | Eggs Fried 3 pcs (whole) | 9:00 AM | 276 | 21 | 1.2 | 18.9 |
| Supplements: | Ketchup | 9:00 AM | 30 | 0 | 6 | 0 |
| BSN CellMass (Week 6 of 12 week cycle) | Whole Wheat Bread 100% 2 slices | 9:00 AM | 80 | 0.5 | 18 | 4 |
| BSN NO Explode (Week 11 of 12 week cycle) | Omega 3 Fatty Acids | 9:00 AM | 36 | 4 | 0 | 0 |
| BSN Nitrix (Week 5 of 12 week cycle) | T-Booster Alpha-Male\Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | Protein Shake 1 scoop | 12:00 PM | 120 | 1.5 | 3 | 24 |
| BCAA | Trader Joe's New York Strip Steak 150 grams | 1:30 PM | 135 | 5 | 0 | 22 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of 8) | Kraft Cheese stick | 1:30 PM | 120 | 10 | 0 | 6 |
| Metamucil Fiber Supplement | 1:30 PM | 20 | 0 | 5 | 0 | |
| Omega 3 Fatty Acids\BCAA\Rez-V\KA | 1:30 PM | 36 | 4 | 0 | 0 | |
| Nitrix | 3:30 PM | 0 | 0 | 0 | 0 | |
| T-Booster Alpha-Male | 5:00 PM | 0 | 0 | 0 | 0 | |
| Refeed Dinner: | 8:30 PM | 0 | 0 | 0 | 0 | |
| Mexico City Restaurant (LA) | 8:30 PM | 0 | 0 | 0 | 0 | |
| Pozole | 8:30 PM | 900 | 40 | 80 | 40 | |
| Chicken Tamales | 8:30 PM | 0 | 0 | 0 | 0 | |
| Chicken and Cheese Enchilada | 8:30 PM | 0 | 0 | 0 | 0 | |
| Chips and Salsa | 8:30 PM | 0 | 0 | 0 | 0 | |
| Apple Torte Tartan | 8:30 PM | 0 | 0 | 0 | 0 | |
| Omega 3 Fatty Acids\BCAA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1791 | 90.6 | 115.2 | 115.5 | ||
| Macronutrients Breakdown: | 28.20% | 35.85% | 35.95% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food\Supplement Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - November 11, 2007 | Nitrix\BCAA\T-Booster\MV | 9:30 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | 4 Eggs (Fried) 1 whole, 3 whites only | 11:00 AM | 143 | 7.3 | 0.6 | 16.8 |
| Workout: Recovery Day | Whole Wheat Bread 100% 1 slice | 11:00 AM | 40 | 0.25 | 9 | 2 |
| Supplements: | Ketchup | 11:00 AM | 30 | 0 | 6 | 0 |
| BSN CellMass (Week 6 of 12 week cycle) | Protein Shake 1 scoop | 1:30 PM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 11 of 12 week cycle) | Omega 3 Fatty Acids\Rez-V | 11:00 AM | 36 | 4 | 0 | 0 |
| BSN Nitrix (Week 5 of 12 week cycle) | BSN NO Explode\KA | 12:00 PM | 40 | 0 | 10 | 0 |
| Omega 3 Fatty Acids | Protein Shake 2 scoops | 2:30 PM | 240 | 3 | 6 | 48 |
| BCAA | Omega 3 Fatty Acids\BCAA | 2:30 PM | 36 | 4 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of 8) | T-Booster Alpha-Male\Nitrix\KA | 5:30 PM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids\BCAA\Rez-V\KA | 1:30 PM | 36 | 4 | 0 | 0 | |
| T-Booster Alpha-Male\Nitrix\KA | 5:00 PM | 0 | 0 | 0 | 0 | |
| Protein Shake 1 scoop | 6:30 PM | 120 | 1.5 | 3 | 24 | |
| Chicken Kabob w\ small bread | 7:30 PM | 350 | 11 | 10 | 56 | |
| Omega 3 Fatty Acids\BCAA\MV | 7:30 PM | 0 | 0 | 0 | 0 | |
| Udo's Oil 3-6-9 Blend 1 Tbsp | 7:30 PM | 120 | 24 | 0 | 0 | |
| ZMA | 9:00 PM | 0 | 0 | 0 | 0 | |
| BCAA\Nitrix | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1311 | 60.55 | 47.6 | 170.8 | ||
| Macronutrients Breakdown: | 21.71% | 17.06% | 61.23% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g |