Week 9
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 26, 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: Recovery Day | 4 slices of bacon | 7:00 AM | 160 | 14 | 0 | 10 |
| Supplements: | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| BSN CellMass (Week 9 of 12 week cycle) | Nitrix | 11:00 AM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 8 of 12 week cycle) | Trader Joe's Cioppino Seafood Stew | 12:00 PM | 340 | 12 | 16 | 44 |
| Oil Capsules - Biotest Flame Out | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| Branch Chian Amino Acids (BCAA ) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 24 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 |
| Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 | |
| Grilled Salmon | 7:00 PM | 250 | 5 | 0 | 32 | |
| Broccoli with Cheese | 7:00 PM | 60 | 3 | 7 | 2 | |
| Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1562 | 68.8 | 51.4 | 175.8 | ||
| Macronutrients Breakdown: | 23.24% | 17.36% | 59.39% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - November 27, 2007 | Nitrix\BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 2 scoops | 7:00 AM | 200 | 3 | 8 | 40 |
| Workout: Arms for Combat \ Abs | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A1. Decline nosebreaker | Udo's Oil 3-6-9 Blend 1 Tbsp | 7:00 AM | 120 | 14 | 0 | 0 |
| Sets: 10 Reps: 6-8 Rest interval: 90 seconds | Steel Cut Oatmeal | 7:00 AM | 150 | 2.5 | 27 | 5 |
| Special technique: alternate between A1 and A2 | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| A2. Preacher curl | Oil Capsules\MV\KA\BCAA | 7:00 AM | 0 | 0 | 0 | 0 |
| Sets: 10 Reps: 6-8 Rest interval: 90 seconds | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Special technique: alternate between A1 and A2 | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| B1. Overhead cable triceps extension | Tri Tip (Carne Asada) 6 Oz | 12:00 PM | 255 | 12 | 0 | 31 |
| Sets: 4 Reps: 8 | Sweet Potato 45 grams | 12:00 PM | 45 | 0 | 10.3 | 1 |
| Rest interval: 15 seconds | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Special techniques: 1) tempo contrast: reps 1-2 | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| B2. Low cable curl | T-Booster Alpha-Male | 3:00 PM | 0 | 0 | 0 | 0 |
| Sets: 4 Reps: 8 | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Rest interval: 15 seconds | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Special techniques: 1) tempo contrast: reps 1-2 | Grilled Pork Chop | 7:00 PM | 199 | 3.9 | 0 | 38.1 |
| and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset | Oil Capsules\BCAA\MV | 7:00 PM | 0 | 0 | 0 | 0 |
| Supplements: | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Totals: | 1546 | 60.95 | 80.2 | 179.4 | |
| Post-Workout Drink - Biotest Surge | Macronutrients Breakdown: | 19.01% | 25.02% | 55.97% | ||
| Creatine - Biotest Creatine | Target Macronutrients Breakdown: | 56g | 80g | 180g | ||
| BSN CellMass (Week 9 of 12 week cycle) | ||||||
| BSN Nitrix (Week 8 of 12 week cycle) | ||||||
| Oil Capsules - Biotest Flame Out | ||||||
| Branch Chian Amino Acids (BCAA ) | ||||||
| Multi-Vitamins | ||||||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | ||||||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - November 28, 2007 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1540 | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Workout: Chest | Kashi Go Lean Cereal | 7:00 AM | 150 | 2 | 26 | 8 |
| A1. Neutral grip dumbbell press | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 (90 second rest) | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| B1. Decline bench press | Protein Shake 2 scoops | 10:30 AM | 200 | 3 | 8 | 40 |
| Post-Fatigue Exercise 3 X 8 | Peanut Butter 1 spoon | 10:30 AM | 105 | 8 | 3 | 4 |
| C1. Two-position cable crossover | Grilled skinless chicken breast | 12:00 PM | 180 | 3 | 1 | 33 |
| Reps: 8-10 to high position | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| 8 to 10 to low position | Protein Shake 1 scoop | 1:00 PM | 100 | 1.5 | 4 | 20 |
| D1. (100 Reps Set) Half (peak) reps on pec deck | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Supplements: | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Pre-Workout Drink - Biotest Power Drive | Grilled Mahi-Mahi | 7:00 PM | 195 | 6.5 | 3 | 31 |
| Post-Workout Drink - Biotest Surge | Sweet Potato 45 grams | 7:00 PM | 45 | 0 | 10.3 | 1 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 |
| BSN CellMass (Week 9 of 12 week cycle) | Nitrix | 8:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 8 of 12 week cycle) | ZMA | 9:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Totals: | 1452 | 34.05 | 86.2 | 181.3 | |
| Branch Chian Amino Acids (BCAA ) | Macronutrients Breakdown: | 11.29% | 28.59% | 60.12% | ||
| Multi-Vitamins | Target Macronutrients Breakdown: | 56g | 80g | 180g | ||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | ||||||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - November 29, 2007 | Protein Shake 1 scoop \ BCAA | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| 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 |
| Free style | Oil Capsules\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Supplements: | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Udo's Oil 3-6-9 Blend 1 Tbsp | 10:00 AM | 120 | 14 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | Grilled Mahi-Mahi | 12:00 PM | 260 | 9 | 4 | 42 |
| Creatine - Biotest Creatine | Steamed Brocolli | 12:00 PM | 25 | 0 | 4 | 2 |
| BSN CellMass (Week 9 of 12 week cycle) | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 8 of 12 week cycle) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Oil Capsules - Biotest Flame Out | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| Branch Chian Amino Acids (BCAA ) | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Multi-Vitamins | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | Post-Workout Shake\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Trader Joe's New York Strip Steak 112 grams | 7:00 PM | 160 | 6 | 0 | 25 | |
| Green peas | 7:00 PM | 70 | 0.5 | 12 | 5 | |
| 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: | 1572 | 66.55 | 58.9 | 168.3 | ||
| Macronutrients Breakdown: | 22.66% | 20.05% | 57.29% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - November 30, 2007 | Protein Shake 1 scoop \ BCAA | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Target Kcal: 1540 | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Recovery Day | 2 large eggs (white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Supplements: | Protein Shake 1 scoop | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Low Carb Protein Drink - Biotest Metabolic drive | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoops | 10:00 AM | 100 | 1.5 | 4 | 20 |
| BSN CellMass (Week 9 of 12 week cycle) | Trader Joe's New York Strip Steak 112 grams | 12:00 PM | 160 | 6 | 0 | 25 |
| BSN Nitrix (Week 8 of 12 week cycle) | Peanut Butter 1 spoon | 12:00 PM | 105 | 8 | 3 | 4 |
| Oil Capsules - Biotest Flame Out | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| Branch Chian Amino Acids (BCAA ) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 |
| Il Fornaio Restaurant - Cheat Dinner | 8:00 PM | 1200 | 70 | 90 | 65 | |
| Oil Capsules\BCAA\MV | 9:00 PM | 40 | 0 | 0 | 0 | |
| ZMA\Nitrix | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 2297 | 106.3 | 115.4 | 211.8 | ||
| Macronutrients Breakdown: | 24.52% | 26.62% | 48.86% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - December 01, 2007 | 3 Eggs (Fried) 1 whole, 2 whites only | 11:00 AM | 162 | 11.3 | 0.8 | 13.5 |
| Target Kcal: 1540 | Ketchup | 11:00 AM | 30 | 0 | 6 | 0 |
| Workout: Recovery Day | Coffee with creamer | 11:00 AM | 38 | 4.6 | 2 | 0.6 |
| Supplements: | Protein Shake 1 scoop | 11:00 AM | 100 | 1.5 | 4 | 20 |
| Low Carb Protein Drink - Biotest Metabolic drive | Oil Capsules\BCAA\MV\KA | 11:00 AM | 40 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 12:00 PM | 100 | 1.5 | 4 | 20 |
| Post-Workout Drink - Biotest Surge | Grlled Chicken Breast 6 oz. | 2:00 PM | 180 | 2.25 | 1 | 39 |
| Creatine - Biotest Creatine | Organic Brown Rice 59 grams | 2:00 PM | 85 | 0.5 | 18 | 1.5 |
| BSN CellMass (Week 9 of 12 week cycle) | Oil Capsules\BCAA\Rez-V | 2:00 PM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 8 of 12 week cycle) | Protein Shake 1 scoop | 4:00 PM | 100 | 1.5 | 4 | 20 |
| Oil Capsules - Biotest Flame Out | Udo's Oil 3-6-9 Blend 1 Tbsp | 4:00 PM | 120 | 14 | 0 | 0 |
| Branch Chian Amino Acids (BCAA ) | Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | Udo's Oil 3-6-9 Blend 1 Tbsp | 6:00 PM | 120 | 14 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of 8) | Trader Joe's Cioppino Seafood Stew | 8:30 PM | 170 | 6 | 8 | 22 |
| Peanut Butter 1 Tbsp | 9:00 PM | 80 | 8 | 3 | 3 | |
| Oil Capsules\BCAA\MV | 8:30 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 9:30 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:30 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1505 | 66.65 | 54.8 | 159.6 | ||
| Macronutrients Breakdown: | 23.71% | 19.50% | 56.79% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - December 02, 2007 | Coffee with creamer | 10:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1540 | Steel Cut Oatmeal | 10:00 AM | 150 | 2.5 | 27 | 5 |
| Workout: Arms for Combat \ Abs | Protein Shake 2 scoops | 10:00 AM | 200 | 3 | 8 | 40 |
| A1. Close-grip chin-up (weighted if possible) | Oil Capsules\MV\BCAA | 10:00 AM | 40 | 0 | 0 | 0 |
| Sets: 3 Reps: 6-8 15 seconds | Nitrix | 11:00 PM | 0 | 0 | 0 | 0 |
| A2. Dips (weighted if possible) | Pre-Workout Drink\BCAA | 11:00 PM | 25 | 1.5 | 0 | 0 |
| Sets: 3 Reps: 6-8 15 seconds | Post-Workout Drink\Creatine\BCAA | 1:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| A3. Standing barbell curl (wide grip) | Grlled Chicken Breast 6 oz. | 2:00 PM | 180 | 2.25 | 1 | 39 |
| Sets: 3 Reps: 10-12 15 seconds | Oil Capsules\BCAA\Rez-V | 2:00 PM | 0 | 0 | 0 | 0 |
| A4. Lying dumbbell triceps extension | Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Sets: 3 Reps: 10-12 15 seconds | Protein Shake 1 scoop | 4:00 PM | 100 | 1.5 | 4 | 20 |
| Supplements: | Udo's Oil 3-6-9 Blend 1 Tbsp | 6:00 PM | 120 | 14 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Udo's Oil 3-6-9 Blend 1 Tbsp | 6:00 PM | 120 | 14 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | Sashimi Dinner (raw fish) 12 slices | 7:30 PM | 207 | 1.8 | 0 | 44.9 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\MV | 7:30 PM | 40 | 0 | 0 | 0 |
| BSN CellMass (Week 9 of 12 week cycle) | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 8 of 12 week cycle) | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |