Week 7
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 12, 2007 | BSN CellMass Supplement\Nitrix | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Chest | 4 slices of bacon | 7:00 AM | 160 | 14 | 0 | 10 |
| Neutral grip dumbbell press | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Decline bench press | Oil Capsules\BCAA\Nitrix\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Post-Fatigue Exercise 3 X 8 | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| Two-position cable crossover | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Reps: 8-10 to high position | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| 8 to 10 to low position | Beef Lula Kabob | 12:00 PM | 259 | 16.3 | 0 | 26.1 |
| (100 Reps Set) Half (peak) reps on pec deck | Fire Roasted Tomato | 12:00 PM | 30 | 1.5 | 4 | 1 |
| Supplements: | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| BSN CellMass (Week 7 of 12 week cycle) | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 12 of 12 week cycle) | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| BSN Nitrix (Week 6 of 12 week cycle) | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| GNC BCAA 1800 | BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 |
| GNC Multi-Vitamins | Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Grilled Salmon with steamed vegetables | 7:00 PM | 260 | 11 | 7.5 | 34.5 |
| Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 8:30 PM | 0 | 0 | 0 | 0 | |
| ZMA | 9:30 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1611 | 67.6 | 52.9 | 175.4 | ||
| Macronutrients Breakdown: | 22.85% | 17.88% | 59.28% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - November 13, 2007 | BSN CellMass Supplement\Nitrix | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Traps\Lats\Shoulder\Abs | 4 slices of bacon | 7:00 AM | 160 | 14 | 0 | 10 |
| Abs (Weighted) | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Free style | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| Supplements: | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| BSN CellMass (Week 7 of 12 week cycle) | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| BSN NO Explode (Week 12 of 12 week cycle) | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| BSN Nitrix (Week 6 of 12 week cycle) | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | Grilled Salmon with steamed vegetables | 12:00 PM | 180 | 11 | 0 | 24 |
| GNC BCAA 1800 | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| GNC Multi-Vitamins | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 24 | 0 | 0 |
| T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 | |
| BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 | |
| BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 | |
| Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 | |
| Grilled skinless chicken breast | 7:30 PM | 160 | 3 | 1 | 31 | |
| Sweet Potato 90 grams | 7:30 PM | 90 | 0.2 | 20.7 | 2 | |
| Oil Capsules\BCAA\MV | 7:30 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1492 | 63 | 63.1 | 170.8 | ||
| Macronutrients Breakdown: | 21.29% | 21.32% | 57.72% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - November 14, 2007 | BSN CellMass Supplement\Nitrix | 6:00 AM | 40 | 0 | 10 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Recovery Day | 4 pcs. Meatballs | 7:30 AM | 160 | 10 | 4 | 14 |
| Supplements: | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| BSN CellMass (Week 7 of 12 week cycle) | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 12 of 12 week cycle) | Udo's Oil 3-6-9 Blend 1 Tbsp | 7:00 AM | 120 | 14 | 0 | 0 |
| BSN Nitrix (Week 6 of 12 week cycle) | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| GNC BCAA 1800 | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| GNC Multi-Vitamins | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Grilled skinless chicken breast | 12:00 PM | 160 | 3 | 1 | 31 |
| Sweet Potato 25 grams | 12:00 PM | 23 | 0 | 5.2 | 0 | |
| Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 | |
| Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 | |
| Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 | |
| T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 | |
| Peanut butter snack 1 Tbsp | 4:30 PM | 105 | 8 | 3 | 4 | |
| Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 | |
| Carne Asada 4 oz. | 7:30 PM | 190 | 9 | 1 | 21 | |
| Avocado 1/2 | 7:30 PM | 91 | 8.3 | 4.8 | 1.1 | |
| Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 8:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 9:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1681 | 77.1 | 43.4 | 174.9 | ||
| Macronutrients Breakdown: | 26.10% | 14.69% | 59.21% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - November 15, 2007 | Nitrix | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Arms for Combat \ Abs | McCann's Irish oat meal | 7:00 AM | 150 | 2 | 26 | 4 |
| Giant sets | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| A1 BB Incline close grip press 4 X 45 8/8/8 | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| A2 BB Wide Grip Curls 4 X 35 8/8/8 | Udo's Oil 3-6-9 Blend 1 Tbsp | 7:00 AM | 120 | 14 | 0 | 0 |
| A3 Overhead DB Triceps extension 4 X 45 8/8/8 | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| B1 Close grip chin ups 3 X Body weight 10/10/10 | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| B2 L-Seat 3 X Body weight 12/12/12 | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| B3 Drag curls 3 X 60 8/8/8 | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| Abs (non weighted) | Carne Asada 4 oz. | 12:00 PM | 190 | 9 | 1 | 21 |
| Supplements: | Avocado 1/2 | 12:00 PM | 91 | 8.3 | 4.8 | 1.1 |
| BSN CellMass (Week 7 of 12 week cycle) | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| BSN NO Explode (Week 12 of 12 week cycle) | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| BSN Nitrix (Week 6 of 12 week cycle) | T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| GNC BCAA 1800 | BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 |
| GNC Multi-Vitamins | Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Trader Joe's Cioppino Seafood Stew | 7:00 PM | 340 | 12 | 16 | 44 |
| Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 8:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 9:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1633 | 56.1 | 79.2 | 173.9 | ||
| Macronutrients Breakdown: | 18.14% | 25.61% | 56.24% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - November 16, 2007 | Nitrix | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Chest | McCann's Irish oat meal | 7:00 AM | 150 | 2 | 26 | 4 |
| A. (Heavy) Incline barbell press | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| 5 X 90 lbs 5 (Failure) (10 sec)/max(15 sec)/max(15 sec) | Protein Shake 1 scoop | 7:00 AM | 120 | 1.5 | 3 | 24 |
| (Aim for 10 to 12 rest total) 120 seconds rest between sets | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| B1. (Post-Fatigue Exercise #1) Incline dumbbell press | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| B2. (Post-Fatigue Exercise #2) Incline cable flies | Protein Shake 1 scoop | 10:00 AM | 120 | 1.5 | 3 | 24 |
| Supersets 3 X 10/10/10 | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| C.Combo concentric cable press/eccentric cable flies | Trader Joe's Cioppino Seafood Stew | 12:00 PM | 340 | 12 | 16 | 44 |
| D. (100 Reps Set) Machine incline press | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| Supplements: | Protein Shake 1 scoop | 2:00 PM | 120 | 1.5 | 3 | 24 |
| BSN CellMass (Week 7 of 12 week cycle) | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| BSN NO Explode (Week 12 of 12 week cycle) | T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 6 of 12 week cycle) | BSN NO Explode Supplement | 4:00 PM | 30 | 0 | 7 | 0 |
| Omega 3 Fatty Acids | BSN CellMass Supplement | 5:00 PM | 40 | 0 | 10 | 0 |
| GNC BCAA 1800 | Protein Shake 1 scoop | 6:00 PM | 120 | 1.5 | 3 | 24 |
| GNC Multi-Vitamins | Cheat Meal - Hurry Curry Restaurant Pasadena | 9:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Chicken cutlet with bowl of rice | 9:00 PM | 350 | 25 | 50 | 45 |
| Chocolate Cookie | 9:00 PM | 180 | 12 | 35 | 5 | |
| Chocolate Smores | 9:00 PM | 160 | 15 | 40 | 5 | |
| ZMA | 11:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 2002 | 90.8 | 198.4 | 206.8 | ||
| Macronutrients Breakdown: | 18.31% | 40.00% | 41.69% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | ||||||
| Saturday - November 17, 2007 | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Target Kcal: 1540 | BCAA\Nitrix | 7:30 AM | 40 | 0 | 0 | 0 |
| Workout: Traps\Lats\Shoulder\Abs | 4 Eggs (Fried) 1 whole, 3 whites only | 9:00 AM | 143 | 7.3 | 0.6 | 16.8 |
| Abs (Weighted) | Whole Wheat Bread 100% 1 slice | 9:00 AM | 40 | 0.25 | 9 | 2 |
| Free style | Ketchup | 9:00 AM | 30 | 0 | 6 | 0 |
| Supplements: | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| BSN CellMass (Week 7 of 12 week cycle) | Protein Shake 1 scoop | 9:00 AM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 12 of 12 week cycle) | Oil Capsules\REZ-V\MV\KA | 9:00 AM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 6 of 12 week cycle) | BSN NO Explode Supplement | 11:00 PM | 30 | 0 | 7 | 0 |
| Omega 3 Fatty Acids | BSN NO Explode Supplement | 12:00 PM | 30 | 0 | 7 | 0 |
| GNC BCAA 1800 | Protein Shake 1 scoop | 1:00 PM | 120 | 1.5 | 3 | 24 |
| GNC Multi-Vitamins | Trader Joe's New York Strip Steak 150 grams | 1:30 PM | 273 | 9.6 | 0 | 43.9 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Oil Capsules\BCAA\KA | 3:30 PM | 40 | 0 | 0 | 0 |
| Protein Shake 1 scoop | 5:00 PM | 120 | 1.5 | 3 | 24 | |
| Nitrix | 6:00 PM | 0 | 0 | 0 | 0 | |
| Avocado 1/2 | 7:30 PM | 91 | 8.3 | 4.8 | 1.1 | |
| Protein Shake 1 scoop | 7:30 PM | 120 | 1.5 | 3 | 24 | |
| Chicken Kabob w\ small pita bread | 8:30 PM | 350 | 11 | 10 | 56 | |
| Fire Roasted Tomato | 8:30 PM | 30 | 1.5 | 4 | 1 | |
| Oil Capsules\BCAA\KA | 8:30 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 11:30 PM | 0 | 0 | 0 | 0 | |
| ZMA | 12:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1695 | 48.55 | 62.4 | 217.4 | ||
| Macronutrients Breakdown: | 14.79% | 19.00% | 66.21% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - November 18, 2007 | 3 Eggs (Fried) 1 whole, 2 whites only | 9:00 AM | 143 | 7.3 | 0.6 | 16.8 |
| Target Kcal: 1540 | Whole Wheat Bread 100% 1 slice | 9:00 AM | 40 | 0 | 9 | 2 |
| Workout: Recovery Day | Ketchup | 9:00 AM | 15 | 0 | 3 | 0 |
| Supplements: | Coffee with creamer | 9:00 AM | 38 | 4.6 | 2 | 0.6 |
| BSN CellMass (Week 7 of 12 week cycle) | Protein Shake 1 scoop | 9:00 AM | 120 | 1.5 | 3 | 24 |
| BSN NO Explode (Week 12 of 12 week cycle) | Oil Capsules\MV\BCAA\KA | 9:00 AM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 6 of 12 week cycle) | Nitrix | 10:00 AM | 0 | 0 | 0 | 0 |
| Omega 3 Fatty Acids | Protein Shake 1 scoop | 11:00 AM | 120 | 1.5 | 3 | 24 |
| GNC BCAA 1800 | Boneless Stuffed Pork Chops | 2:00 PM | 190 | 6 | 14 | 19 |
| GNC Multi-Vitamins | Oil Capsules\BCAA\Rez-V | 2:00 PM | 40 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of 8) | Protein Shake 1 scoop | 4:00 PM | 120 | 1.5 | 3 | 24 |
| Nitrix | 6:00 PM | 0 | 0 | 0 | 0 | |
| Sashimi Dinner (raw fish) 12 slices | 7:00 PM | 207 | 1.8 | 0 | 44.9 | |
| Oil Capsules\MV\BCAA\KA | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 8:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 9:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1113 | 24.2 | 37.6 | 155.3 | ||
| Macronutrients Breakdown: | 11.15% | 17.32% | 71.53% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g |