Week 8
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 - 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 | |