Im pretty sure everyone is dieing to see some progress pics…come on man a little preview lol…
January 31st, 2006
Training: ABBH2
-A1 Rack Deadlifts 4 x 12 @ 160lbs with 60 second rest intrevals before A2. Completed sucessfully.
-A2 Standing Cable Crunches 4 x 12 @ 100lbs with 60 second rest intrevals before A3. Completed sucessfully.
-A3 Leg Press Calf Raises 4 x 12 @ 280lbs with 60 second rest intrevals before A1. Completed sucessfully.
Duration: 30 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/6
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-Digestive Enzyme
Total: 43/11/16
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-120g Brown Rice 1/46/1
-85g Broccoli/Cauliflower 2/4/0
-2 Fish Oils 0/0/2
-200mg ALA
-B Vitamin
Total: 40/50/4
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-200mg ALA
-Apple Cider Vinegar
-ZMA
Total: 61/91/4
Meal 6: Right before bed
-Casein Shake 46/0/1
-2 TBSP Ground Flaxseed 3/4/4.5
-1 Fish Oil 0/0/1
Total: 49/4/6.5
Day Total: 260/326/39.5 for 2700kcal (39/48/13)
Comments:
This workout went a lot smoother than my first ABBH2 workout. Just the usual minor annoyances when you have to giant set things. I felt a little tired today in the afternoon though. That’s something I’ll have to remedy in the future.
Do you take real apple cider vinegar or do you take those pills which seem to have no real effect other than placebo?
[quote]alkanen wrote:
Do you take real apple cider vinegar or do you take those pills which seem to have no real effect other than placebo?[/quote]
The real stuff. Hold your nose and chug.
February 1st, 2006
Training: Cardio
-35 minutes elliptical
-Stretches
Duration: 45 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/6
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-Digestive Enzyme
Total: 43/11/16
Meal 3: 2:05pm
-Instant Oatmeal 9/25/2
-ON Whey Shake 48/8/3
-Potassium
-Chromium
-300mg ALA
-CEE
Total: 57/33/5
Meal 4: 4:05pm
-12.5g Walnuts 3/1/9
-3oz Broccoli 3/4/0
-155g Chicken Tenderloins 34/0/1
-B Vitamin
Total: 40/5/10
Meal 5: 1 hour later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-ZMA
Total: 50/15/22.5
Meal 6: Right before bed
-Casein Shake 46/0/1
-2 TBSP Ground Flaxseed 3/4/4.5
-1 Fish Oil 0/0/1
Total: 49/4/6.5
Day Total: 281/154/66 for 2334kcal (48/26/26)
Comments:
I actually felt REALLY good to do cardio today. Must’ve been the endorphins. Diet mis a little mixed up(not bad but the meals are in different order) because I had a minimal day at school due to finals.
February 2nd, 2006
Training: ABBH2
-A1 Reverse-Grip Lat Pulldowns 3 x 12 @ 130lbs with 75 seconds rest intrevals before A2. Completed sucesssfully.
-A2 Standing BB Military Press 3 x 12 @ 55lbs with 75 second rest intrevals before A3. Completed sucessfully.
-A3 Triceps Dips 3 x 12 @ Bodyweight with 75 second rest intrevals before A4. Completed sucessfully.
-A4 Upright Rows 3 x 12 @ 35lbs with 75 second rest intrevals before A1. Completed sucessfully.
Duration : 30 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/6
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-15g Walnuts 3/1/10
-Digestive Enzyme
Total: 39/5/13
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-120g Brown Rice 1/46/1
-85g Broccoli/Cauliflower 2/4/0
-2 Fish Oils 0/0/2
-200mg ALA
-B Vitamin
Total: 40/50/4
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-200mg ALA
-Apple Cider Vinegar
-ZMA
Total: 61/91/4
Meal 6: Right before bed
-Casein Shake 46/0/1
-2 TBSP Ground Flaxseed 3/4/4.5
-1 Fish Oil 0/0/1
Total: 49/4/6.5
Day Total: 254/320/36.5 for 2637kcal (39/48/13)
Comments:
Workout went well although I think I may have went too light on the BB military presses. I didn’t wanted to risk it and hit failure though. Right now I really wish I could do more work. I like to be in the gym longer than this.
nice keep it up u have just inspired me to start my own journal 
[quote]vegeta4u wrote:
nice keep it up u have just inspired me to start my own journal :D[/quote]
Cool. I’ll be sure to check it out.
February 3rd, 2006
Training: ABBH2
-A Back Squats 6 x 5 @ 195lbs with 60 second rest intrevals. Completed sucessfully.
-B Standing Cable Crunches 6 x 5 @ 190lbs with 60 second rest intrevals. Completed sucessfully.
-C Seated Calf Raises 6 x 5 @ 95lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 40 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 8:30am
-Protein Pancakes 31/3/1
-Apple 0/22/0
-Oatmeal w/ Cinnamon 7/50/4
-Spicy V8 3/14/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
-CEE
Total: 41/89/5
Meal 2: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 3: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-200mg ALA
-Apple Cider Vinegar
-ZMA
Total: 61/91/4
Meal 4: 2 hours later
-160g Chicken Tenderloins 36/0/1
-120g Brown Rice 1/46/1
-85g Broccoli/Cauliflower 2/4/0
-2 Fish Oils 0/0/2
-200mg ALA
-B Vitamin
Total: 40/50/4
Meal 5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-ZMA
Total: 50/15/22.5
Meal 6: Right before bed
-Casein Shake 46/0/1
-2 TBSP Ground Flaxseed 3/4/4.5
-1 Fish Oil 0/0/1
Total: 49/4/6.5
Day Total: 266/333/45 for 2801kcal
Comments:
Oh…my…god does it feel good to be squatting again. I ahd today off of school due to finals that’s why the times for the meals are different. But I like i better this way. I can’t wait til summer when I can work out in the mornings.
[quote]El_Animal wrote:
February 3rd, 2006
Training: ABBH2
-A Back Squats 6 x 5 @ 195lbs with 60 second rest intrevals. Completed sucessfully.
[/quote]
And from your first workout post:
Why so little progress here? Not trying to be difficult, your other progress looks ok. Is this a huge weak area or something?
[quote]snacky wrote:
El_Animal wrote:
February 3rd, 2006
Training: ABBH2
-A Back Squats 6 x 5 @ 195lbs with 60 second rest intrevals. Completed sucessfully.
And from your first workout post:
November 29th, 2005
-BB Squats 3 x 8 @ 175lbs with 90 second rest intrevals. Completed successfully.
Why so little progress here? Not trying to be difficult, your other progress looks ok. Is this a huge weak area or something?[/quote]
Thanks for pointing that out. I guess I just didn’t notice that when I was planning my weights. Looking back on it, the squats did feel pretty light. I’ll be sure to bump it up considerably next week.
February 4th, 2006
Training: Cardio
-35 minutes elliptical
-A Weighted Chin-Ups 5 x 5 @ Bodyweight + 12.5lbs with 60 second rest intrevals. Completed 1 x 5, 1 x 5, 1 x 5, 1 x 4, 1 x 4 Last Time: 1 x 5, 1 x 5, 1 x 2, 1 x 4, 1 x 3
-Stretches
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
-ON Whey Shake 48/8/2
-Instant Oatmeal 9/25/2
-CEE
-300mg ALA
-Chromium
-Potassium
-Vitamin C
Total: 57/33/5
-Buckwheat Pancakes 44/48/2
-Medium Apple 0/22/0
-Spicy V8 3/14/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 47/84/2
-TBD
-TBD
-TBD
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Comments:
I decided to make my last meal of the day ground beef so that I could take my ZMA with it. Also, I believe the fact that it’s beef/whole food might help with my gains. Just a cardio day. Tomorrow is off and I will weigh in. GO STEELERS!
February 5th, 2006
Training: Rest
-About 20 minutes worth of ab and posture work at home
Measurements as of 2/5/06
-Calves 14.5
-Arms 13
-Waist 31.5
-Quads 22
-Chest 37.25
-Neck 14
-Weight 159lbs
-Bodyfat 11mm
Diet:
-Egg Beaters w/ Salsa 30/2/0
-Oatmeal w/ Cinnamon 7/50/4
-1/2 cup Fiber One 2/25/1
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-Metabolic Drive! 20/3/2
-Canned Pumpkin 14/63/2.5
-Apple Cider Vinegar
-200mg ALA
-Unknown Super Bowl Meal
Estimated 100g protein 25g carbs and 7g fat with a ton of green tea
-200mg ALA
-B Vitamin
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Comments:
I’m not happy with this weigh in at all. Although I think I know why my waist measurement has gone up. It just doesn’t seem like I’m gaining much muscle for the sacrafice in bodyfat and what not. That’s OK though, that’s why it’s a sacrafice.
February 6th, 2006
Training: ABBH2
-A Flat DB Bench Presses 3 x 5 @ 140lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 140lbs
-B Decline BB Bench Presses 3 x 5 @ 160lbs with 60 second rest intrevals. Completed succesfully. Last Time: 155lbs
-C Seated Cable Rows 3 x 5 @ 132.5lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 132.5lbs
-D Bentover BB Rows 3 x 5 @ 115lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 105lbs
Duration: 33 minutes
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/4
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Digestive Enzyme
Total: 48/14/38
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-200mg ALA
-B Vitamin
Total: 43/60/2
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
Work out went a lot smoother than the first time. Those DB flat bench presses are kicking my ass though. It feels good to be back on track after a long weekend. I do well with routines in my life.
February 7th, 2006
Training: ABBH2
-A1 Rack Deadlifts 4 x 12 @ 165lbs with 60 second rest intrevals before A2. Completed sucessfully. Last Time: 160lbs
-A2 Standing Cable Crunches 4 x 12 @ 102.5lbs with 60 second rest intrevals before A3. Completed sucessfully. Last Time: 100lbs
-A3 Leg Press Calf Raises 4 x 12 @ 285lbs with 60 second rest intrevals before A1. Completed sucessfully. Last Time: 280lbs
Duration: 30 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/4
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Digestive Enzyme
Total: 48/14/38
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-200mg ALA
-B Vitamin
Total: 43/60/2
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
I don’t know why, but I’m feeling like I need sleep even though I got enough last night. Nonetheless, the workout went well. I’m still looking for signs of dairy having any effect on my body. It’s been out of my diet for three weeks now and I havn’t noticed anything.
February 8th, 2006
Training: Cardio
-35 minutes elliptical
-Stretches
Duration: 45 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/4
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Digestive Enzyme
Total: 48/14/38
Meal 3: 12:05am
-12.5g Walnuts 3/1/9
-3oz Broccoli 3/4/0
-155g Chicken Tenderloins 34/0/1
Total: 40/5/10
Meal4: Post Cardio (40/0/0)
-50g ON Whey 40/5/1.5
-CEE
Total: 40/5/1.5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-Vitamin C
-Natural Enzyme
Total: 50/15/20.5
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 270/125/86 for 2354kcal (46/21/33)
Comments:
Wow, I didn’t expect my diet for today to come out like that. I’m still feeling like I wish I could be doing more/eating more. i can’t wait til summer when I get a lot more time to train.
February 9th, 2006
Training: ABBH2
-A1 Reverse-Grip Lat Pulldowns 3 x 12 @ 132.5lbs with 75 seconds rest intrevals before A2. Completed sucesssfully. Last Time: 130lbs
-A2 Standing BB Military Press 3 x 12 @ 65lbs with 75 second rest intrevals before A3. Completed sucessfully. Last Time: 55lbs
-A3 Triceps Dips 3 x 12 @ Bodyweight + 2.5lbs with 75 second rest intrevals before A4. Completed sucessfully. Last Time: Bodyweight
-A4 Upright Rows 3 x 12 @ 35lbs with 75 second rest intrevals before A1. Completed sucessfully. Last Time: 35lbs
Duration : 30 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/4
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Digestive Enzyme
Total: 48/14/38
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-200mg ALA
-B Vitamin
Total: 43/60/2
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
God I really wish these workouts were longer. Gotta have faith in them I guess. Today was a great day. I feel energetic and caught up with sleep.
February 10th, 2006
Training: ABBH2
-A Back Squats 6 x 5 @ 200lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 195lbs
-B Standing Cable Crunches 6 x 5 @ 192.5lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 190lbs
-C Seated Calf Raises 6 x 5 @ 100lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 95lbs
Duration: 40 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-1 and 1/4 cup Egg Beaters 30/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
-CEE
Total: 42/86/4
Meal 2: 9:35am
-2 Scoops Designer Whey 36/4/3
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Digestive Enzyme
Total: 48/14/38
Meal 3: 12:05pm
-160g Chicken Tenderloins 36/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-200mg ALA
-B Vitamin
Total: 43/60/2
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
Well the calf work felt super easy today. The squats felt a little easy as well. But overall, I don’t think I’m 100%. Hopefully I’ll get some good rest this weekend to take on the final week of the mircocycle.
February 11th, 2006
Training: Cardio
-35 minutes elliptical
-A Weighted Chin-Ups 5 x 5 @ Bodyweight + 12.5lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 1 x 5, 1 x 5, 1 x 5, 1 x 4, 1 x 4
-Stretches
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
-ON Whey Shake 48/8/2
-Instant Oatmeal 9/25/2
-CEE
-300mg ALA
-Chromium
-Potassium
-Vitamin C
Total: 57/33/5
-Protein Pancakes 39/7/0.5
-FF Cream Cheese 7/1/0
-Oatmeal w/ Cinnamon 7/50/4
-1/2 cup Fiber One 2/25/1
-Green Tea 0/0/0
-Multi
-Apple Cider Vinegar
-200mg ALA
-Tuna 32/0/2
-Veggies 4/8/0
-Olive Oil 0/0/4.5
-2 Fish Oils 0/0/2
-1 Package PB and Celery 7/7/13
-B Vitamin
Total: 43/15/21.5
-Protein Pancakes 50/3/2
-FF Cream Cheese 10/2/0
-Walnuts 5/3/20
-Green Tea 0/0/0
Total: 65/8/22
Total: 55/83/5.5
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/14
Day Total: 320/154/90.5 for 2711kcal (47/23/30)
Comments:
I feel absolutely great today which is a good thing since I have a lot to do. I finnaly got the 5 x 5 with this weight so it’s time to bump it up next week. Goota get busy!
February 12th, 2006
Training: Rest
-About 20 minutes worth of ab and posture work at home
Diet:
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 20/4/0
-Small Apple 0/18/0
-Fiber One 2/25/1
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Mutli
Total: 70/97/3
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 10/2/0
-Spicy V8 3/14/0
-Fiber One 2/25/1
-Apple Cider Vinegar
-300mg ALA
-CEE
Total: 63/91/3
-Tuna Stir Fry 40/10/2
-Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
-B Vitamin
Total: 45/13/24
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
-CEE
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/14
Day Total: 278/216/66.5 for 2535kcal (44/34/23)
Comments:
I got some great sleep today and I’m eating pretty freeely so I should be prepared for this last week.