Jlats Nutrition and Training Log

Training Logs
1

I’m starting a log, because i’m pissed off at myself for being a fat weak willed pussy.

I’m a former fat ass. I weighed 280 (i’m only 5’11) in 2004 and have come along way since then.

I just finished up a 12 week cut and had great success. I went from 230 to 195 and I looked and felt better then I ever have. However, after the cut I decided swtich to bulding some muscle by incorporating more foods such as fruits, post workout shake, oats etc… but, my former fat boy demons took over and I started eating and drinking shit I that I shouldn’t. Currently, I feel like shit and I have a noticable amount of fat gain. This has gone on for 2 weeks now and i’m putting a stop to it right now.

I’m switching back to diet mode until I drop this flab and then going to re-start my goal of bulding muscle while staying lean.

2

6:00 AM - 2 HOT-ROX Extreme

6:30 AM - Meal 1 - 3 omega eggs, 2 oz turkey breast, cup of spinach, onion, .25 yellow bell pepper, 3 fish oil caps, multi v

7:30 AM - (during workout) 15 g BCAA, 5g creatine

9:00 AM - PW… 1.5 scoops whey isolate, 5 g creatine

11:00 AM - Meal 2 - handful of cashews

1:00 PM - Meal 3 - 5 oz grilled chicken, spinach (alot), 1/4 cucumber, .25 yellow bell pepper, onion, 1 tbsp oliveoil/ 2 tbsp balsamic

1:30 PM - 2 HOT-ROX Extreme

4:30 PM - Meal 4- 2 scoops Metabolic Drive choc, 2 tbsp flax seeds, 2 stalks of celery, 3 fish oil caps

7:15 PM - Meal 5- 5 oz ground beef mixed w/ .25 cup mushrooms, 1/3 of a zuchini, onion, 3 fish oil caps

3

Monday, May 12th workout
Chest/Back
A 1 Flat Bench: 275x3/275x3/255x5/255x5 rest 120
A 2 One Arm D Row : 110x7/110x7/110x7/110x7 rest 120
B 1 Alt incline D Press: 65x10/70x8/70x8/70x8 rest 30
B 2 Weighted Abs: 85x12/85x12/85x12/85x12 rest 30
B 3 Pull ups: bwx7/bwx7/bwx5/bwx5 rest 30
B 4 Hanging leg raise: bwx7/BWx7/BWx7/BWx5 rest 30
C 1 Pec Dec: 150x10+partials and hold/150x10/150x10 rest 120
C 2 T-Bar Row: 5x1 cluster… 160/160/160 rest 60
C 3 Incline twist Sit up: BWx?/?/? rest 60

4

Tuesday, May 13th

6:00 AM - 2 HOT-ROX

6:30 AM - Mea1 1 - 3 omega eggs, cup of egg whites, 1/2 cup mushrooms, 1/4 green bell pepper, onion, spinach, 3 fish oil caps.

7:30 AM - during workout 15 g BCAA, 5 g creatine

9:00 AM - PW 1.5 scoops whey isolate, 5 g creatine

11:00 AM - Meal 2- 2 scoops Met-RX protein blend vanilla, 2 tbsp flax seed, cup of mixed veggies, 3 fish oil caps

1:00 PM - 2 HOT-ROX

2:30 PM - Meal 3 - 5 oz ground beef mixed w/ .25 cup mushrooms, 1/3 of a zucchini, onion, 3 fish oil caps

5:30 PM - Meal 4 - can of tuna mixed w/ 2 celery stalks and little bit of salsa, 1 serving of sunflower seeds, 3 fish oil caps

8:30 PM - Meal 5 - 5 oz girlled chicken, cup of mixed veggies, 1 tbsp of olive oil, 3 fish oil caps

5

Tuesday, May 13th
AM workout (7:30 AM)
LEGS
A1 Leg Press (feet close together): 5x1 cluster 630 lbs/680/680
A2 Leg Press (feet high on pad): 5x1 cluster 630 lbs/680/680
B1 Hack Squat: set 1 360x6 rest 10 360x10 rest 10 360x4… set 2 360x6 rest 10 360x6 rest 10 360x4
B2 RDL: set 1 185x6 rest 10 185x6 rest 10 185x6 …set 2 205x6 rest 10 205x4 rest 10 205x4
C1 Leg extension (peak contraction 5 sec): 6(#on stack)x8/7x7
C2 Leg Curl (w/ top and bottom partials): 8x10/9x8

PM Workout (1:00 PM)
Cardio/calves/forearms
25 mins bike HIIT (30 sec sprints, 1:00 min recovery)
Donkey Calf raises, wrist curls, wrist roller
20 mins bike steady state

6

I feel fantastic again now that I have my diet in check. I seriously think I might have an allergy to either milk, oatmeal, or gluten. When I start incorporating carbs again I am going to monitor this better.

7

Wednesday, May 14th - Nutrition
7:00 AM 2 HOT-ROX Extreme
7:30 AM- meal 1 - 3 omega eggs, 3 slices turkey breast, 1/2 cup mushrooms, 1/4 green bell pepper, onion, 3 fish oil caps
11:00 AM- meal 2 - can of tuna mixed w/ 2 celery stalks and little bit of salsa, 1 oz of almonds, 3 fish oil caps
1:00 PM - 2 HRX
1:30 PM - meal 3 - 2 scoops choc Metabolic Drive, 2 tbsp flax seed mixed as a pudding, 2 celery stalks, 3 fish oil caps
3:00 PM - During workout- BCAA 15 g, creatine 5 g
4:30 PM - meal 4 - 5 oz grilled chicken, spinach (alot), 1/4 cucumber, .25 green bell pepper, onion, 1 tbsp olive oil/ 2 tbsp balsamic, 3 fish oil caps
7:30 PM - meal 5 - 5 oz shrimp, .25 green bell pepper, .25 yellow bp, handful of spinach… cooked in a pan w/ 1 tbsp coconut oil and lemon pepper seasonsing… 3 fish oil caps

8

Wednesday, May 13th

AM workout
nothing (had to work until late)

PM workout (2:30 PM)
Raquetball - 60 mins
Ab circuit - 3 sets
Kneeling cable crunch w/ rope
Serratus crunch
Reach Thru
Hanging leg raise

9


Just finished watching my Celtics take it to the Cavs in the 2nd half. Rajon Rondo is awesome and Sam Cassell is still ugly. Now if we could only win a friggen road game.

10

Thursday, May 15th

Nutrition
6:00 AM - 2 Green tea extract/caffeine pills (ran out of HOT-ROX)

6:30 AM - Mea1 1 - 3 omega eggs, cup of egg whites, 1/2 cup mushrooms, 1/8 green bell pepper, 1/8 yellow bell pepper, onion, handful of spinach, 3 fish oil caps, multi-v(one a day.)

7:30 AM - 15 g BCAA, 5 g creatine

9:00 AM - PW - 1.5 scoops whey isolate, 5 g creatine

11:00 AM - Meal 2 - 5 oz chicken breast, cup of green beans, 1 oz almonds, 2 fish oil caps

1:30 PM - Meal 3 - 5 oz ground beef mixed w/ .25 cup mushrooms, 1/3 of a zucchini, onion, 2 fish oil caps

4:00 PM - Meal 4 - 2 scoop Metabolic Drive strawberry, 2 tbsp flax seed, cup of green beans

7:30 PM - Meal 5 - 1 turkey burger (4 oz precooked), 1.5 cups broccali… 1 scoop choc Metabolic Drive, 1 tbsp natty PB, 2 tsp butterscotch sugar free pudding(mixed w/ little bit of water to make pudding)will eat the pudding in 30 mins or so.

9:30 PM - grabbed a 3 pound top round roast today for $1.50 a pound and cooked it up so had to try it when it was done…one small piece maybe 1 oz

AM Workout
Shoulders
A1 Military Press: 5x1 cluster 170/170(only got 4 on 2nd set)/170 rest 180
A2 Dumb Upright Row: 5x1 cluster 70/70/70 rest 180
B1 Seated dumb Military (hammer): 75x8/80x7/80x7 rest 120
B2 Barbell Shrugs: set1- 225x12 rest 10 225x8 rest 10 225x4 set 2- 225x12/225x8/225x4 set 3- 225x8/225x4/225x2
C1 Lateral raise (5 sec peak contraction): 20x6/20x6
C2 Bent over lr (5 sec pc): 15x6/15x6

Treadmill: incline 10/speed 3.2 only 15 minutes

PM workout
Didn’t have time today, but was active at work all day.

11

Friday, May 16
Weigh in: 200 lbs
Nutrition
15 hour work day today… got my cooler packed and ready to go
6:00 AM - 2 green tea extract pills
6:30 AM - Meal 1 - 3 omega eggs, 2 oz top round roast, 1/4 green, 1/4 yellow bell pepper, 1/2 cup mushrooms, handful of spinach, 3 fish oil caps, 1 multi
7:30 AM - 15 g BCAA, 5 g creatine
9:00 AM - PW - 1.5 scoops whey isolate, 5 g creatine
11:00 AM - Meal 2 - 4 oz turkey pattie, 1/4 cucumber, 3 fish oil
1:00 (half) and 3:00 - meal 3 2 scoops vanilla met-rx, 2 tbsp flax seed, 3 fish oil, 2 green tea pills
5:00 - meal 4- 5 oz chicken, spianach (alot), 1/4 g bell, 1/4 y bell, 1/4 cucumber, 1tbsp olive oil, 2 tbsp balsamic, 3 fish oil
8:30 PM - meal 5- 5 oz top round roast, 2 cups broccali, 3 fish oil
11:00 PM -scoop of whey iso w/ crystal light and lots of ice (now thats a cheat meal!)

AM Workout (shoulder’s where pretty fried from yesterday’s workout… didn’t have much in the tank for cg bench)

SUNS OUT GUNS OUT
A1 Close grip bench: 255x4/245x5/245x5/245x4/225x5 rest 180
A2 Close grip preacher curl: 165x5(cheated)/155x5/155x6/155x6/ 155x7 rest 60
A3 Standing weighted abs w/rope (3 part) 70/60/60/60/60 rest 60
B1 Overhead D Raise: 80x8/80x10/80x10 rest 60
B2 Machine curl to failure then partials and iso hold: 70x8/90x8/90x8 rest 60
B3 Hanging leg raise (feet to hands): x8/x6/x6 rest 60
C1 Tricep Bar Preesdown (5 sec contraction): 57.5x7/x6/x6 rest 60
C2 Rev grip curl (w/top and bottm partials): 42.5x8/x8/x10 rest 60
C3 Figure 8’s x x x rest 60

12


Saturday, May 17th
Just protein and veggies today (maybe a little fruit)
8:30 AM - 2 green tea tabs
9:00 AM - meal 1- 2 scoops choc Metabolic Drive, 1 cup of blueberries, lots of ice (I don’t know if it’s cause im depleted or what but holy shit that tasted good!, 1 multi-v
11:30 - PW- 1 bannana, 10 g bcaa, 5 g creatine
12:00 PM - meal 2- cup of egg whites, 2 oz lean ham, .5 cup mushroom, 1/4 green bell pepper, onion, handful of spinach
3:00 PM - meal 3 - can of tuna, 2 celery stalks
6:30 PM - meal 4 - 5 oz chicken, spinach (alot), 1/4 green bell pepper, .5 tomato, 1/4 cucumber, onion, mustard
10:00 PM - meal 5 - 2.5 scoops of EAS protein blend (30 g protein)

AM workout
Run on the beach (steady jog) about 40 mins

13

Sunday, May 18th
Carb up day (gonna try to keep it clean…but last event I have to work until August so gonna celebrate a bit after work today)
7:00 AM -meal 1- South beach pancake- cup egg whites, .5 cup cottage cheese, .25 cup cottage cheese, cinnamon, nutmeg…cup of blueberries, 2 celery stalks
during workout 15 g BCAA, 5 g creatine
PW - 2 scoops Powerade refuel (malto/dexto/fructose), 1.5 scoops whey iso, 5 g creatine
10:00 AM - Meal 2 - Low carb wrap, 5 oz top round roast, 1 oz swiss, .25 green pepper, onion, handful spinach…apple
During game - Peaunts/sunflower seeds
And then fell off the wagon
Post game - about 10 beers
Tri-Tip steak Sandwich on roll with bbq, chips
Pig Sandwich, fries

AM workout
CHEST/BACK
A1 Incline Bench: 225x5/x5/x4/x4/x3
A2 Pull Ups: bwx8/x8/x8/x8/x7
B1 One arm Dumbell Bench: 80x8/x8/x8/x7
B2 Bent over row: 165x8/x8/x8/x8
C1 Flys: 65x6/x6/x6
C2 Straight arm pulldown: 3x10/x10/x10

14

Monday, May 19th… time to get back on track

8:30 AM - Meal 1 - 2 scoops choc Metabolic Drive, 1 tbsp PB, mint extract, 3 fish oil
12:00 PM - Meal 2 - 5 oz top round sirloin, 3 fish oil
During workout- 15 g BCAA, 5 g creatine
PW - 1.5 scoops whey iso, 5 g creatine
3:00 PM - Meal 3 - 5 oz chicken, lots of spinach, yellow bell pepper, onion, 1 tbsp olive oil, 2 tbsp balsamic, 3 fish oil
7:15 - meal 4 - can of tuna mixed w/ 2 celery stalks, little bit of salsa, 1 oz of almonds
8:30 PM - meal 5 - 5 oz top round roast, .5 tomato, .5 cup mushrooms, .25 yellow bell pepper, spinach, 3 fish oil
10:30 PM - meal 6 - .5 cup pumpkin, .5 cup cottage chesse, 1.5 scoop eas protein, 1 tbsp pb, cinnamon, nutmeg

Workout @ 12:30 PM (left knee and hammy bothering me at start gradually started to feel better)
A- Front Squat: 225x5/x5/x5/x5/x5
B1- RDL: 225x5/x5/x5/x4/x5
B2- Hanging leg raise:10/10/8/8/5
C1- Bulgarian Split Squat: 15x10/15x10/15x10
C2- Donkey Calf raise: 360x20/x20/x20
D1- Leg extension (5 sec peak contraction): 6x8/x8/x8
D2- Seated leg curl (top and bottom partials): 110/110/110
D3- Incline twisting abs- 3 sets

PM activity
Tennis mixed doubles (90 minutes)@ 5:30 PM

15

Tuesday, May 20th

Nutrition

8:00 AM - meal 1- 3 omega eggs, 2 oz ham, .5 cup mushrooms, .25 green bell pepper, onion, handful of spinach, 3 fish oil

11:00 AM - meal 2- 5 oz ham, lots of spinach, .25 green bell pepper, .25 cucumber, onion, 1 tbsp olive oil, 2 tbsp balsamic

1:30 PM - meal 3- 5 oz top round roast, .5 tomato, .5 cup mushrooms, .25 yellow bell pepper, spinach, 3 fish oil

3:30 PM/5:00 PM- meal 4 - 2 scoops strawberry Metabolic Drive, 2 tbsp flax seed, 2 celery stalks

7:00 PM (at a banquet) 4 oz chicken? small salad w/ italian dressing, .5 cup mixed veggies, 1 oatmeal raisin cookie :slight_smile:

9:00 PM .5 cup cottage cheese, .5 cup pumpkin, 1 scoop choc Metabolic Drive, 1 tbsp pb, nutmeg, cinnamon, 6 fish oil caps

PM training @ 4:00 PM
Walk on treadmill - 30 mins: incline-12, speed-3.2
Seated Calf raise: 3 sets
Hammer strength Calf raise: 3 sets

16

Wednesday, May 21st
6:30 AM - Mea1 1 - 3 omega eggs, cup of egg whites, 1/2 cup mushrooms, 1/4 green bell pepper, onion, handful of spinach, 3 fish oil caps, one apple
7:30 AM - peri-workout- 15 g BCAA, 5 g creatine
9:00 AM - Post workout- 1.5 scoops whey, 5 g creatine
11:00 AM - Meal 2 - Low carb wrap, 5 oz ham, 1 oz swiss, handful of spinach
1:30 PM - Meal 3- 2 scoops Metabolic Drive choc, 2 tbsp flax seed mixed into pudding(forgot veggies)
3:45 pm Meal 4 - can of tuna mixed w/ 2 celery stalks and celery
6:00 PM - cup of broccali
7:00 PM - Meal 5 - 5 oz shrimp, 1 tbsp coconut oil, .5 zuchini, .5 yellow squash, spinach, 6 fish oil
I just feel like crushing food today…
8:00 PM - .5 canned pumpkin, .5 cup cottage cheese, 1 scoop vanilla met-rx, cinnamon, nutmeg
9:30 PM - some PB out of the jar
note: I feel like shit today… and was tired all day post-workout.

AM Training - SHOULDERS
A1 - One Arm Military: 75x8/80x6/80x6/80x6
A2 - Weighted abs w/ rope: 100x12/x12/x12/x12
A2 - DB shrugs: 110x12/x12/x10/x10
B1 - Seated Military: 115x10/115x10/115x10
B2 - Ab Machine: x10/x10/x10
B3 - DB upright row: 45x10/45x10/45x10
C1 - Front Raise: 45x10/45x10/45x10
C2 - Ab roller: x8/x8/x8
C3 - DB rear delt raise: 15x10/x10/x10

PM Activity - Raquetball 60 mins

17

I’m thinking about changing my split up a bit ( I don’t really like devoting an entire day to train just shoulders or arms) I’m thinking along the lines of this:
Day 1 Upper
Day 2 Lower
Day 3 OFF
Day 4 Chest and Triceps
Day 5 Back and Biceps
Day 6 Legs
Day 7 OFF

18

Thursday, May 22nd

Nutrition

6:30 AM - meal 1- 3 omega eggs, 2 oz ham, .5 cup mushrooms, .25 green bell pepper, onion, handful of spinach, 3 fish oil

7:30 AM - peri-workout- 15 g BCAA, 5 g creatine

9:00 AM - Post workout- 1.5 scoops whey, 5 g creatine

11:00 AM - Meal 2- can of tuna mixed w/ 2 celery stalks and celery

1:30 PM - Meal 3 - 5 oz shrimp, 1 tbsp coconut oil, .5 zucchini, .5 yellow squash, spinach

4:00 PM - meal 4 - 2 scoops met-rx w/ 2 tbsp flax, .25 cucumber

7:00 PM - meal 5 - 5 oz chicken, 1 oz cheese, 1 tbsp olive oil, spinach, low carb wrap

10:30 PM .5 cup cottage cheese, 2 tbsp heavy whipping cream

I think I had my fat intake a little low so trying to up it a bit and see if I feel any better.

AM workout: YOU GOT A TICKET?
A1 Skullcrushers: 95x7/x7/x7/x7
A2 Alt DB Curl: 65x7/x7/x7/x7
B1 Overhead Raise: 80x10/x10/x10
B2 One arm DB preacher: w/ 5 sec peak contraction: 35x6/x6/x6
C1 Rev Tri Pressdown: 40x?/x?/x?
C2 Preacher bar pulley curl: w/ iso hold at end… 50 lbs for 3 sets (lots of reps)

My biceps are friggen sore

19

Friday, May 23rd

Screwing around with my diet a bit. Adding in more fat, decreasing protein a bit, dropping fat burners (although, still will have cup of coffee in the morning) Also, going to start ramping calories up a bit not really concerned with losing any more fat, but I would like to maintain current level of leanness.

7:30 AM - 3 omega eggs, .5 cup egg whites, 2 strips bacon, 1 oz swiss, .5 tomato, .5 cup mushrooms,.25 red bell pepper, onion, spinach, 3 fish oil.

11:30 AM - 2 scoops choc Metabolic Drive, 2 tbsp flax seed, 1 tbsp heavy cream, 3 fish oil, 2 celery stalks

3:00 PM - 8 oz chicken, spinach, .25 cucumber, .5 tomato, .25 red bell pepper, onion, 1 tbsp olive oil, 2 tbsp vinegar, 3 fish oil

after 5:00 PM

about 6 beers
Steak sandwich, fries
2 pieces Shugs Metabolic Drive pie

PM activity
Raquetball- 60 mins

20

Saturday, May 24th

Heading up to oakland today to watch the Sox beat the crap out of the A’s. Intake may get a little dirty so gonna try and grab a workout before I leave.

8:30 AM- South beach pancake- cup egg whites, .5 cup cottage cheese, .25 cup cottage cheese, cinnamon, nutmeg…cup of blueberries

PW- PW - 2 scoops Powerade refuel (malto/dexto/fructose), 1 scoop whey iso, 5 g creatine

AM Workout - Upper
A1 Incline Bench: 225x5/x5/x4(not enough rest)/x5/x5 (only got 5 twice last week)
A2 Weighted Abs w/ rope 95x12/x12/x12/x12/x12
B1 T-Bar row: 5x1 cluster: 160/170/170
B2 one arm military: 75x7/70x8/70x8/70x6
B3 Hanging leg raise: x10/x10/x10
C1 Shrugs: rest pause 225x12/x6/x4, 275x6/x4/x2, DB 110 x10
C2 Tri Pressdown (stra bar): 42.5 x10/x10/x10
C3 Russian Twist: 35/35/x35