Week  8

Diet, Workout and Supplementation Log

The meals

(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 - November 19, 2007 BSN CellMass Supplement\Nitrix\BCAA 6:00 AM 40 0 10 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Arms for Combat \ Abs Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
A. Close-grip bench press, drop-set cluster Steel Cut Oatmeal 7:00 AM 150 2.5 27 5
Sets: 6 \ Reps: 5 x 1 10 second rest per rep 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
3 minutes rest per set Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
B. Standing barbell curl Oil Capsules\MV\KA 7:00 AM 0 0 0 0
Sets: 6 \ Reps: 5 x 1 10 second rest per rep T-Booster Alpha-Male 9:00 AM 0 0 0 0
3 minutes rest per set Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Abs (Non-Weighted) Nitrix 11:00 AM 0 0 0 0
Supplements: Boneless Stuffed Pork Chops 11:45 AM 190 6 14 19
BSN CellMass  (Week 8 of 12 week cycle) Oil Capsules\BCAA\Rez-V 11:45 AM 0 0 0 0
BSN NO Explode (Week 13 of 12 week cycle) Protein Shake 1 scoop 1:30 PM 120 1.5 3 24
BSN Nitrix (Week 7 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 1:30 PM 120 14 0 0
Omega 3 Fatty Acids T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
GNC BCAA 1800 BSN NO Explode Supplement 4:00 PM 30 0 7 0
GNC Multi-Vitamins BSN CellMass Supplement 5:00 PM 40 0 10 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
  Trader Joe's New York Strip Steak  150 grams 7:00 PM 273 9.6 0 43.9
  Oil Capsules\BCAA\MV 7:00 PM 0 0 0 0
  Nitrix 8:30 PM 0 0 0 0
  ZMA 9:30 PM 0 0 0 0
  Totals:   1515 56.9 82.4 171.7
  Macronutrients Breakdown:     18.30% 26.50% 55.21%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - November 20, 2007 BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 1 scoop 6:00 AM 120 1.5 3 24
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 Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
B1. Decline dumbbell bench press 3 X    10/10/10/10 Steel Cut Oatmeal 7:00 AM 150 2.5 27 5
(Post-fatigue and low position double contraction) 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
B2. Half dumbbell flyes  3 X    12/12/12  303 tempo Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
(Superset 90 sec rest) Oil Capsules\MV\KA 7:00 AM 0 0 0 0
C. Combo concentric dumbbell press/eccentric dumbbell flyes T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
(Lift the dumbbells as an explosive press and lower it as a slow flye) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
   3 X   12/12/12   60 sec. rest El Pollo Loco (Breast and Leg) skinless 1:00 PM 270 8 0 47
D. Half (stretch) reps on pec deck Oil Capsules\BCAA\Rez-V 1:00 PM 0 0 0 0
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 BSN NO Explode Supplement 4:00 PM 30 0 7 0
Supplements: BSN CellMass Supplement 5:00 PM 40 0 10 0
BSN CellMass  (Week 8 of 12 week cycle) Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
BSN NO Explode (Week 13 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 6:00 PM 120 14 0 0
BSN Nitrix (Week 7 of 12 week cycle) Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
Omega 3 Fatty Acids Grilled Salmon  7:00 PM 250 5 0 32
GNC BCAA 1800 Oil Capsules\BCAA\MV 7:00 PM 0 0 0 0
GNC Multi-Vitamins Nitrix 9:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) ZMA 10:00 PM 0 0 0 0
  Totals:   1652 55.8 61.4 211.8
  Macronutrients Breakdown:     16.96% 18.66% 64.38%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - November 21, 2007 BSN CellMass Supplement\Nitrix 6:00 AM 40 0 10 0
Target Kcal: 1540 Coffee with creamer 8:30 AM 38 4.6 2 0.6
Workout: Traps\Lats\Shoulder\Abs 4 slices of bacon 8:30 AM 160 14 0 10
Abs (Weighted) 2 large eggs (white only) 8:30 AM 34 0.2 0.4 7.2
Free style Protein Shake 1 scoop 8:30 AM 120 1.5 3 24
Supplements: Udo's Oil 3-6-9 Blend 1 Tbsp 8:30 AM 120 14 0 0
BSN CellMass  (Week 8 of 12 week cycle) Oil Capsules\BCAA\MV\KA 8:30 AM 40 0 0 0
BSN NO Explode (Week 13 of 12 week cycle) T-Booster Alpha-Male\Nitrix 10:30 AM 0 0 0 0
BSN Nitrix (Week 7 of 12 week cycle) Protein Shake 1 scoop 11:15 AM 120 1.5 3 24
Omega 3 Fatty Acids Grilled skinless chicken breast 12:00 PM 180 3 1 33
GNC BCAA 1800 Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
GNC Multi-Vitamins Protein Shake 1 scoop 1:00 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 1:00 PM 120 14 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
  Tri Tip (Carne Asada) 6 Oz 7:30 PM 255 12 0 31
  Sweet Potato 45 grams 7:30 PM 45 0 10.3 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:   1662 67.8 52.7 178.8
  Macronutrients Breakdown:     22.65% 17.61% 59.74%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - November 22, 2007 (ThanksGiving Day) Oil Capsules\BCAA\MV\KA 7:30 AM 0 0 0 0
Target Kcal: 1540 3 Eggs (Fried) 1 whole, 2 whites only 7:30 AM 162 11.3 0.8 13.5
Workout: Recovery Day Whole Wheat Bread 100% 1 slice 7:30 AM 40 0 9 2
Supplements: Ketchup 7:30 AM 15 0 3 0
BSN CellMass  (Week 8 of 12 week cycle) Coffee with creamer 7:30 AM 38 4.6 2 0.6
BSN NO Explode (Week 13 of 12 week cycle) Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
BSN Nitrix (Week 7 of 12 week cycle) Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Omega 3 Fatty Acids T-Booster Alpha-Male 9:30 AM 0 0 0 0
GNC BCAA 1800 Protein Shake 1 scoop 10:30 AM 120 1.5 3 24
GNC Multi-Vitamins Nitrix 11:30 AM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Protein Shake 1 scoop 12:00 PM 120 1.5 3 24
  Thanksgiving lunch 1:00 PM        
     Turkey and Gravy 1:00 PM 245 5 4 43
     Stuffing 1:00 PM 280 1 42 6
     Cranberry sauce 1:00 PM 100 0 27 0
     Ginger bread 1:00 PM 230 15 33 2
  Oil Capsules\BCAA\Rez-V\KA 1:00 PM 40 0 0 0
  T-Booster Alpha-Male 4:00 PM 0 0 0 0
  Shrimps (Steamed)  7:00 PM 149 1.6 0 31.4
  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:   1739 43 129.8 170.5
  Macronutrients Breakdown:     12.53% 37.81% 49.67%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - November 23, 2007 Nitrix 8:30 AM 0 0 0 0
Target Kcal: 1540 Coffee with creamer 9:30 AM 38 4.6 2 0.6
Workout: Arms for Combat \ Abs Breakfast (50 grams beef; 25 grams Sweet potato; 9:30 AM 127 5.5 5.2 13.5
A1. Close-grip chin-up (weighted if possible)    1/4 cup brown rice) 9:30 AM 54 1 22.4 2.5
Sets: 10 Protein Shake 1 scoop 9:30 AM 120 1.5 3 24
Rest interval: 60 seconds Oil Capsules\BCAA\MV\KA 9:30 AM 40 0 0 0
A2. Dips (weighted if possible) BSN NO Explode Supplement 10:30 AM 30 0 7 0
Sets: 10 T-Booster Alpha-Male\Nitrix 11:00 AM 0 0 0 0
Rest interval: 60 seconds BSN CellMass Supplement 12:00 PM 40 0 10 0
Abs (Non-Weighted) Protein Shake 1 scoop 1:00 PM 120 1.5 3 24
Supplements: Chuck Beef Braise 1:30 PM 339 12.3 0 53.4
BSN CellMass  (Week 8 of 12 week cycle) Oil Capsules\BCAA\Rez-V 1:30 PM 40 0 0 0
BSN NO Explode (Week 13 of 12 week cycle) T-Booster Alpha-Male 3:00 PM 0 0 0 0
BSN Nitrix (Week 7 of 12 week cycle) Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
Omega 3 Fatty Acids Danish Havarti Cheese 6:00 PM 120 10 0 5
GNC BCAA 1800 Turkey and Gravy 8:00 PM 245 5 4 43
GNC Multi-Vitamins ZMA\Nitrix 11:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Totals:   1413 42.9 60.6 186
  Macronutrients Breakdown:     14.82% 20.93% 64.25%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Saturday - November 24, 2007 3 Eggs (Fried) 1 whole, 2 whites only 8:00 AM 162 11.3 0.8 13.5
Target Kcal: 1540 Ketchup 8:00 AM 30 0 6 0
Workout: Chest Coffee with creamer 8:00 AM 38 4.6 2 0.6
A. (Heavy) Incline barbell press  McCann's Irish oat meal  8:00 AM 150 2 26 4
5 X 90 lbs  5 (Failure) (10 sec)/max(15 sec)/max(15 sec) Protein Shake 1 scoop 8:00 AM 100 1.5 4 20
(Aim for 10 to 12 rest total) 120 seconds rest between sets Oil Capsules\BCAA\MVNitrix\KA 8:00 AM 40 0 0 0
B1. (Post-Fatigue Exercise #1) Incline dumbbell press Pre-Workout Drink\BCAA  10:00 AM 25 1.5 0 0
B2. (Post-Fatigue Exercise #2) Incline cable flies Post-Workout Drink\Creatine\BCAA 11:30 AM 160 2.25 24.5 16.5
Supersets 3 X 10/10/10 Trader Joe's Tilapia Citronette 2:00 PM 280 11 6 38
C.Combo concentric cable press/eccentric cable flies Oil Capsules\Rez-V\KA 2:00 PM 40 0 0 0
D. (100 Reps Set) Machine incline press Protein Shake 1 scoop 5:00 PM 100 1.5 4 20
Supplements: Nitrix 6:00 PM 0 0 0 0
Low Carb Protein Drink - Biotest Metabolic drive Chicken Wings 10 pcs. 8:30 PM 450 20 0 50
Pre-Workout Drink - Biotest Power Drive Oil Capsules\BCAA\MV 8:30 PM 40 0 0 0
Post-Workout Drink - Biotest Surge Nitrix 9:30 PM 0 0 0 0
Creatine - Biotest Creatine ZMA 10:30 PM 0 0 0 0
BSN CellMass  (Week 8 of 12 week cycle) Totals:   1615 55.65 73.3 162.6
BSN Nitrix (Week 7 of 12 week cycle) Macronutrients Breakdown:     19.09% 25.14% 55.77%
Oil Capsules - Biotest Flame Out  Target Macronutrients Breakdown:     56g 80g 180g
Branch Chian Amino Acids (BCAA )            
Multi-Vitamins            
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - November 25, 2007 3 Eggs (Fried) 1 whole, 2 whites only 10:00 AM 162 11.3 0.8 13.5
Target Kcal: 1540 Whole Wheat Bread 100% 1/2 slice 10:00 AM 20 0 4.5 1
Workout: Traps\Lats\Shoulder\Abs Ketchup 10:00 AM 15 0 3 0
Abs (Weighted) Coffee with creamer 10:00 AM 38 4.6 2 0.6
Free style Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Supplements: Oil Capsules\MV\BCAA\KA 10:00 AM 40 0 0 0
Low Carb Protein Drink - Biotest Metabolic drive Nitrix 11:30 AM 0 0 0 0
Pre-Workout Drink - Biotest Power Drive Pre-Workout Drink\BCAA  11:30 AM 25 1.5 0 0
Post-Workout Drink - Biotest Surge Post-Workout Drink\Creatine\BCAA 1:00 PM 160 2.25 24.5 16.5
Creatine - Biotest Creatine Turkey Soup 2:00 PM 284 11.1 0 43.1
BSN CellMass  (Week 8 of 12 week cycle) Oil Capsules\BCAA\Rez-V 2:00 PM 0 0 0 0
BSN Nitrix (Week 7 of 12 week cycle) Nitrix 3:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Protein Shake 1 scoop 4:00 PM 100 1.5 4 20
Branch Chian Amino Acids (BCAA ) Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
Multi-Vitamins Peanut Butter 1 Tbsp 6:00 PM 90 8.5 3 3.5
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Sashimi Dinner (raw fish) 12 slices 7:30 PM 207 1.8 0 44.9
  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:   1381 45.55 49.8 183.1
  Macronutrients Breakdown:     16.36% 17.88% 65.76%
  Target Macronutrients Breakdown:     68g 50g 180g

Click here to go back to Main 6P40 Page