10/31
Morning:
MCTs
1 pill HOT-ROX
Fish oil
Greens
10:
1 scoop casein + 1 scoop whey
peanut butter
1:
1 scoop casein + 1 scoop whey
mixed fruit
3:
1 scoop casein + 1 scoop whey
mixed nuts
cherries
Training:
30g hydro +30g dextrose
Squat up to 415
bench paused up to 365 superset with with 8 pull ups
deadlift 365 4x1
Dinner:
2 chicken burritos
Bed:
mineral support
fish oil
resveratrol
Niacin
1 scoop casein in milk
11/1
Morning:
MCTs
1 pill HOT-ROX
Fish oil
Greens
10:
1 scoop casein + 1 scoop whey
1:
1 scoop casein + 1 scoop whey
mixed nuts
3:
1 scoop casein + 1 scoop whey
fish oil
Dinner:
double chicken breast sandwich
salad
Bed:
Half a sushi role
mineral support
fish oil
resveratrol
Niacin
11/2
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens
10:
1 scoop casein + 1 scoop whey
mixed nuts
Lunch:
HOT-ROX
100 straight 25 pound plate swings
Bent over row with 25 pound plate 75 reps each arm
30 minute fast walk
1 scoop casein + 1 scoop whey
fish oil
4:
1 scoop casein + 1 scoop whey
mixed nuts
Training:
30g hydro + 30g dextrose
fun sized skittles
Strict press up to 160x13
Front squat up to 270
Strict press up to 205
Dinner:
Low Carb Chili
Bed:
1 scoop casein in milk
mineral support
fish oil
resveratrol
Niacin
11/3
Morning
1 pill HOT-ROX
long walk, over 4 miles
Fish oil
Bunch of egg whites
chicken sausage
turkey bacon
Training:
30g hydro + 30g dextrose
Squat up to 425
Paused bench up to 365
Bunch of pull-ups with 25 pounds
30g hydro
apple
3:
2 hours of pump truing
6:
Big bowl of low carb chili
8:
can of tuna with fake cheese
9:
1 scoop casein in milk
bed:
1 scoop casein + 6 egg whites
mineral support
fish oil
resveratrol
Niacin
11/4
Morning
1 pill HOT-ROX
Training:
30g hydro + 30g dextrose
Front squat up to 265
Strict press up to 225 (Body weight percentage PR)
Bunch of light meadow rows
Fish oil
1 scoop casein + 1 scoop whey in milk
12:
Chicken curry with rice
15g hydro
20 minute walk
3:
1 scoop casein + 1 scoop whey
6:
egg white pizza with chicken sausage
8:
cottage cheese with some fruit
bed:
Peanut butter
some milk
mineral support
fish oil
resveratrol
Niacin
11/5
Morning
1 pill HOT-ROX
Fish oil
10:
1 scoop casein + 1 scoop whey
1:
1 scoop casein + 1 scoop whey
Peanut butter
5:
Double chicken breast salad
9:
Training
30g hydro + 60g dextrose
Squat up to 385 (low back feels fried)
Close grip bench up to 345 (not paused)
Million pull ups
Dinner:
Pizza
Glass of milk
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Niacin
11/6
Morning
1 pill HOT-ROX
Fish oil
12:
Chicken with rice and beans
3:
Pizza
5:
last of the Pizza
Mixed nuts
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Niacin
11/7
Morning
1 pill HOT-ROX
Fish oil
6 hour drive
12:
foot long double meat chicken breast subway sub
Training:
30g hydro 60g dextrose
front squat up to 275
strict press hit an easy 205 then missed 225
Deads 385 4x1
light DB rows
Dinner:
bunch of pork chops
2 beers
Bed:
fat free cottage cheese
mineral support
fish oil
resveratrol
Niacin
11/8
Morning
1 pill HOT-ROX
Fish oil
12:
Turkey sandwich and Baked chips
3:
1 scoop casein + 1 scoop whey + fiber
Training:
30g hydro + 60g dextrose
Squat up to 415
Paused bench up to 365 superset with 8 pullups
Both the bench and squats felt super light
Dinner:
Pork tenderloin
Baked potato
2 beers
Bed:
fat free cottage cheese
glass of milk
mineral support
fish oil
resveratrol
Niacin
11/9
Morning
1 pill HOT-ROX
Fish oil
2:
foot long double meat chicken breast subway sub
1 scoop casein + 1 scoop whey during a 6 hour drive
Bed:
egg whites
2 scoop casein +1 scoop whey
mineral support
fish oil
resveratrol
Niacin
11/10
Morning
1 pill HOT-ROX
Fish oil
25 minute walk
Training:
60g dextrose +30g hydro
Front squat up to 265, then 235x2
Press up to 225, then 185 2x2
rack rows and camber bar curls
2:
half pound grass fed skirt steak
apple
25 minute walk
5:
egg whites
chicken sausage
turkey bacon
8:
Tomato
milk
almonds
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Niacin
11/11
Morning
1 pill HOT-ROX
Fish oil
Long walk. About 5 miles.
12:
egg white and chicken omelet
fruit
bagel
Training:
30g dextrose +30g hydro
Narrow stance Squat up to 385
Bench up to 355 paused
weighted chins
4:
2 scoops isolate
7:
grass fed beef stew
apple
Bed:
1 scoop casein
cottage cheese
almonds
mineral support
fish oil
resveratrol
Niacin
11/12
Morning
1 pill HOT-ROX
Fish oil
12:
Turkey salad
apple
3:
1 scoops isolate + 1 scoop casein
Training:
30g dextrose +30g hydro
Front Squat up to 275
Press up to 205, then miss at 225
DB rows
squats felt light, pressing felt heavy. kinda weird
7:
Bunch of salmon
apple
carrot
small sweet potato
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Niacin
Updates:
11/13
Did a bunch of plate swings and overhead squats at lunch and went on a 15 minute walk.
After work had EMR class until 10:15
Got home and packed and got to bed about 11:30
11/14
Got up about 3:45 to make my flight to Minnesota
Worked till about 6PM then had dinner and passed out in the hotel
11/15
Worked half a day
Flew back to Nashville
Drove from the airport to EMR class without dinner
Got home about 10, ate some dinner and passed out in bed
Diet was okay, but I was pretty low calorie and protein most of the trip though.
Good news is I’m done with class, now I just have to study and take the exam. Should be back in the gym and killing it today. Weight was 203.5 this morning (-15.5 pounds)
11/16
Morning
1 pill HOT-ROX
Fish oil
10:
chicken sausage
mixed veggies
pecans
12:
50 minute fast paced walk
bunch of cottage cheese
berries
pecans
V8
little bit of lean roast beef
3:
Turkey breast
Brussel sprouts
Training:
30g dextrose +30g hydro
Narrow stance A2G Squat up to 405 (this was paused, not on purpose)
Paused bench up to 365 then just missed 375
Bunch of weighted pull ups
7:
fish (Cod) tacos
Bed:
2 scoops casein in milk
mineral support
fish oil
resveratrol
Niacin
11/17
Morning
1 pill HOT-ROX
Fish oil
really long walk
about 1.75 hours
Training:
30g dextrose +30g hydro
Front Squat ramped up to 265 and missed it twice. dropped to 255, then went back up to 265 and got it easy
Press up to 215
Deadlifts 405 4x1
12:
chicken sausage
V8
apple
sweet potato
2:
12 egg whites
6:
Grassfed beef low carb chili
1 beer
9:
2 scoop isolate
Bed:
2 scoops casein in milk
mineral support
fish oil
resveratrol
Niacin
11/18
Morning
weighed in at 202 (-17 pounds)
1 pill HOT-ROX
Fish oil
walk 40 minute +14 pounds (starting out light and going to slowly ramp up)
12:
chicken curry with rice
Training:
30g dextrose +30g hydro
Narrow stance A2G squats up to 405 (over 2x bodyweight lol)
Paused bench up to 345
bunch of pull ups and camber bar curls
3:
about a pound of salmon
apple
carrot
sweet potato
6:
12 egg whites
large tomato
cherry and cranberry juice
9:
wine
2 scoop isolate
Bed:
2 scoops casein
mineral support
fish oil
resveratrol
Niacin
Went ahead and took some pre thanksgiving pics. Some tanner and a shave and I’m almost stage ready… lol.
