Week 16 lat spread
[quote]hawaiilifterMike wrote:
Week 16 front. It is embarrassing how little progress I made compared to Gus, Bartl, Mighty Stu and Hussayn. The main difference is that I am not sticking to the diet as I am supposed to. I am constantly cheating which is not surprising since I let myself get obese in the first place.
Since I won’t control my diet properly, I will increase the amount of exercise I do from tomorrow on. Maybe I can teach myself a lesson by over-training myself into the ground to force proper diet compliance afterward.
[/quote]
Well, you have to decide are you willing or not to lose the fat, no one else.
If you are, stop cheating and finish this!
If not, stop trying and add as much as muscle as possible, maybe you’ll do better in the future…
Day 113 of diet 5/28/09 Thursday.
Morning fasted cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
119g banana - 106
203g tomato - 37
4 fish oil caps - 52
5g creatine
5g L-leucine
Meal 2
2 scoops banana Metabolic Drive - 220 cals
200g rice - 260
152g eggs - 236
15 sourdough pretzels - 330
1oz Doritos cool ranch - 150
1oz Doritos nacho cheese - 140
1oz Cheetos - 160
1oz Lay’s BBQ chips - 150
1oz Lay’s Sour cream & onion chips - 160
4 fit fish oil caps - 40
Meal 3
2 scoops Surge workout fuel - 170 cals
Leg workout
- leg press 20x10, 50x10, 90x8, 180x8, 270x8, 380x8
- leg raises b.w. x 10,10,10,10
- DC deadlifts 180x8, 270x6, 360x4, 520x6
- crunch bench b.w. x 10,10,10,10,10
Meal 4
1 scoop whey protein - 130 cals
2 Fuze drink - 40
7 HH chocolates - 607
2 mini Moon pies - 260
Meal 5
2 scoops vanilla Metabolic Drive - 200 cals
28g macadamia nuts - 230
30g cashew nuts - 170
4 Flame out - 52
Total for the day 4195 calories.
FitDay macros:
Protein 215.7 (20%)
Carbs 439.7 (41%)
Fiber 24.4
Fats 179.2 (38%)
Total calories 4207.
[quote]matko5 wrote:
hawaiilifterMike wrote:
Well, you have to decide are you willing or not to lose the fat, no one else.
- If you are, stop cheating and finish this!
- If not, stop trying and add as much as muscle as possible, maybe you’ll do better in the future…
[/quote]
The 3rd option for me is to train a minimum of 3 hours per day. If I can’t go with your option 1 and stop cheating, I have to try and train 3+ hours per day and see where it takes me.
Day 114 of diet 5/29/09 Friday.
The increase in exercise has begun from today:(
Morning fasted cardio
Walked on the treadmill for 1 hour and 30 minutes at 3.0 mph and 8.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
138g banana - 123
128g tomato - 23
160g peach - 62
4 fish oil caps - 52
5g L-Leucine
Meal 2
2 slice Costco combo pizza - 1550 cals
2 Costco hot dogs - 1120
Fun sized candy:
Almond Joy - 80
Baby Ruth - 85
Butterfinger - 85
Hersey’s - 67
Kit Kat - 67
M&M w/ peanuts - 90
M&M plain - 85
Nestle crunch - 50
Reese’s PB cup - 85
Snickers - 80
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 170
5g L-leucine
Afternoon cardio
Walked for 1 hour at 3.0 mph and 8.0 incline.
Meal 4
2 scoops Surge workout fuel - 170 cals
Shoulder workout
- db press 25x25, 35x15, 45x10, 55x8, 65x8
- calf machine neutral press 150x8, 210x5, 255x5, 315x5, 330x2
- bb shrugs (strict) 135x15, 225x12, 315x10, 405x10, 455x10
- db bent over laterals 35x8, 45x8, 65x6, 75x6, 85x5
- lateral machine 45x35, 50x25
- other lateral machine 90x15
Meal 5
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 6
2 scoops vanilla Metabolic Drive - 200 cals
28g macadamia nuts - 230
4 Flame out - 52
Total for the day 5496 calories.
FitDay macros:
Protein 289.3 (21%)
Carbs 570.1 (41%)
Fiber 31.8
Fats 236.5 (38%)
Total calories 5501.
3.5 hours of working out vs. 5501 calories? Not a good day.
Day 115 of diet 5/30/09 Saturday.
Will try to keep diet in check because yesterday sucked!
Morning fasted cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.0 incline, then
Meal 1
2 scoops Surge workout fuel - 170 cals
Chest workout
- seated HS iso bench press 50x15, 90x10, 140x8, 180x5, 250x5
- seated HS incline bench press 90x8, 180x5, 270x3, 320x5
- db flyes 27.5x10, 40x22
Meal 2
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
5 BCAA tabs
Meal 3
2 scoops banana Metabolic Drive - 200 cals
280g frozen strawberries - 100
120g banana - 107
Fuze drink - 20
4 fish oil caps - 52
Meal 4
59g eggs - 91 cals
59g broccoli - 21
1 Kraft singles - 60
101g tomato - 18
Meal 5
2 scoops banana Metabolic Drive - 220 cals
1 pouch Yoplait triple berry smoothie - 140
28g macadamia nuts - 230
Meal 6
2 scoops Surge workout fuel - 170 cals
Back workout
- pull ups b.w. x 7,5,5,5,3
- t bar row (w/ 45lb plates) 90x8, 180x6, 225x6, 270x4
- freemotion cable iron cross 30x10, 35x10, 40x10, 45x10
- seated cable row 150x8, 200x6, 250+x9
- decline db skulls 25x10, 35x8, 45x8, 55x8
Meal 6
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5 BCAA tabs
Meal 7
1Tbsp Skippy’s chunky PB - 190 cals
4 Flame out - 52
Total for the day 2741 calories.
FitDay macros:
Protein 169.5 (25%)
Carbs 357.0 (52%)
Fiber 21.3
Fats 72.6 (24%)
Total calories 2757.
Much better today 2.5+ hours workout vs. 2757 calories.
Day 116 of diet 5/31/09 Sunday.
Woke up very late.
Afternoon fasted cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.5 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
120g banana - 107
4 fish oil caps - 52
Meal 2
1 hamburger patty - 310 cals
1 slice jalapeno cheese - 110
1 Kraft single - 60
7g ketchup - 6
50g onions - 21
50g bell peppers - 10
280g shrimp ceviche - 100
Fuze drink - 20
4 salmon oil caps 40
Meal 3
2 scoops Surge workout fuel - 170 cals
Leg workout
- leg press 90x8, 180x8, 270x8, 410x8
- DC deadlift (on shrug machine) 180x8, 270x6, 360x4, 540x5
- pull throughs 75x8, 100x8, 125x8, 150x8
- leg raise station b.w. x 10,10,10,10
- 90 degree hypers b.w. x 8,7,7,7
Meal 4
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 5
2 halibut - 220 cals
60g spinach/artichoke dip - 200
260g shrimp ceviche - 93
4 Flame out - 52
Total for the day 2341 calories.
FitDay macros:
Protein 152.8 (27%)
Carbs 238.4 (41%)
Fiber 10.5
Fats 79.9 (32%)
Total calories 2340.
Day 117 of diet 6/1/09 Monday.
Morning fasted cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.5 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
110g banana - 98
210g tomato - 38
4 fish oil caps - 52
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 170
5g L-leucine
Meal 3
8.5oz Muscle Milk RTD - 160 cals
30g cashews - 170
4 fit fish oil caps - 40
Afternoon cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.5 incline.
Meal 4
2 scoops Surge workout fuel - 170 cals
light Chest workout
- db incline press 35x20, 45x15, 55x12, 65x8, 50x15W
- push ups w/ plate on back 25x12, 35x12, 45x8,8
- Cybex chest press machine 150x8, 210x6, 250x3, 290x3
- db flyes 25x12, 40x25W, 45x8
- ez bar mech drop sets 40x10,10,8 40x14,6,6 40x10,5,7
Meal 5
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
250g tteok (korean rice cake) approx ~ 218
4 Flame out - 52
Total for the day 2138 calories.
FitDay macros:
Protein 151.9 (28%)
Carbs 273.5 (50%)
Fiber 16.0
Fats 55.4 (22%)
Total calories 2146.
Day 118 of diet 6/2/09 Tuesday.
Morning fasted cardio
Walked on the treadmill for 1 hour 30 minutes at 3.0 mph and 8.5 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
147g banana - 131
203g tomato - 37
4 fish oil caps - 52
Meal 2
1oz Doritos cool ranch - 150 cals
1oz Doritos nacho cheese - 140
1oz Lay’s BBQ chips - 150
1oz Lay’s sour cream & onion - 160
1oz Fritos - 160
Fun sized candy:
Almond Joy - 80
Baby Ruth - 85
Butterfinger - 85
Hersey’s milk chocolate - 67
Kit Kat - 67
M&Ms w/ peanuts - 90
Nestle crunch - 50
Reese’s PB cup - 85
Snickers - 80
M&M plain - 85
5 sourdough pretzels - 110
Costco combo pizza - 775
Pepsi 1 can - 150
Meal 3
3 scoops rice ~ 495 cals
2 scoops mac salad ~ 580
2 piece pork cutlet ~ 350
beef stew ~ 520
Meal 4
2 scoops Surge workout fuel - 170
Back workout
- lat pull downs 100x10, 150x8, 200x8, 250x10
- t-bar row w/ 25lb plate with the right bar 100x10, 150x8, 200x6, 250x8
- cable seated row 150x8, 200x6, 250+x10
- freemotion cable iron cross 30x10, 35x10, 40x10, 50x8
- decline bench db rolling skulls 25x15, 35x10, 60x6
Meal 5
1 orange roughy filet ~ 105 cals
2tbsp spinach & artichoke dip - 100
4 Flame out - 52
1 Fuze drink - 20
Total for the day (best guesstimate) 5501 calories.
Day 119 of diet 6/3/09 Wednesday.
No morning cardio, feel like I have a cold or something and woke up late.
Meal 1
8.5oz Muscle Milk RTD - 160 cals
Meal 2
8.5oz Muscle Milk RTD - 160 cals
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine
Meal 4
La Pizza Rina’s 12" Super Sub (similar to Quiznos Large Classic Italian sandwich) ~ 1220
http://www.cheapplacestoeatinoahuhawaii.com/foodblog/2008/04/01/la-pizza-rina-2/
716g baked spaghetti w/ meat sauce also from La Pizza Rina ~ 1228
Meal 5
8.5oz Muscle Milk RTD - 160 cals
28g macadamia nuts - 230
Afternoon cardio
Walked on the treadmill for 1 hour at 3.0 mph and 8.5 incline, then
Walked on the treadmill for 30 minutes at 3.0 mph, alternating between:
2 minutes at 5.0 incline and
3 minutes at 15.0 incline
Meal 6
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
Meal 7
orange roughy filet - 108
1 crab cake - 190
2 tbsp spinach & artichoke dip - 200
1 Fuze drink - 20
40g cabbage - 7
4 Flame out - 52
Total for the day (best guesstimate) ~ 4405 calories.
Day 120 of diet 6/4/09 Thursday.
No morning cardio, still feel like I have a cold and woke up late.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
135g banana - 120
210g tomato - 38
4 fish oil caps - 52
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine
Meal 3
8.5oz Muscle Milk RTD - 160 cals
28g macadamia nuts - 230
Meal 4
7" sumo pizza - (similar to Pizza Hut personal Supreme) ~ 887 cals
7" mexican pizza (similar to Pizza Hut personal Meat Lovers) ~ 1050
4 garlic cheese balls (similar to Pizza Hut cheese sticks) ~ 360
32oz Dr Pepper ~ 400
all from Big Kahuna Pizza
Meal 5
2 scoops Surge workout fuel - 170 cals
Shoulder workout
- db mil press 25x25, 35x15, 45x10, 55x8, 65x8, 75x5
- db shrugs 50x15, 70x12, 100x10, 125x15
- calf raise neutral press 150x8, 210x5, 255x5, 330x3
- standing cable rear laterals 25x12, 30x12, 35x12, 40x10
- lateral machine 50x35, 55x20
- other lateral machine 90x15
Meal 6
orange roughy filet - 126 cals
spinach & artichoke dip - 200
shrimp ceviche - 100
Meal 7
9 Hawaiian Host chocolates - 780 cals
4 Flame out - 52
Total for the day (best guesstimate) ~ 5455 calories.
Day 121 of diet 6/5/09 Friday.
Morning fasted cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 8.5 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
122g banana - 109
201g tomato - 36
4 fish oil caps - 52
Meal 2
10 sourdough pretzels - 220 cals
1oz Cheetos - 160
1oz Doritos cool ranch - 150
1oz Doritos nacho cheese - 140
1oz Fritos - 160
1oz Lay’s BBQ chips - 150
Fun sized candy:
2 Almond Joy - 160
2 Baby Ruth - 170
Butterfinger - 85
Hersey’s milk chocolate - 67
2 Kit Kat - 134
M&M w/ peanuts - 90
M&M plain - 85
2 Nestle crunch - 100
1 Reece’s PB cup - 85
2 Snickers - 160
Meal 3
Baked macoroni plate ~ ???
3 potstickers ~ ???
1 roll of Korean sushi ~ ???
4 shrimp shumai ~ ???
Meal 4
2 scoops Surge workout fuel - 170 cals
Leg workout
- Leg press 20x15, 50x10, 90x8, 180x8, 270x8, 430x10
- DC deadlift on shrug machine 180x8, 270x6, 360x4, 560x4
- 45degree hypers b.w. 8,8,7,6
- DC style seated calf machine 45x6,5,5
- standing cable abs with rope 50x12, 60x12, 70x12, 80x12
Meal 5
4 Hawaiian Host chocolates - 347 cals
Meal 6
2 crab cakes - 380 cals
40g cabbage - 40
280g shrimp ceviche - 100
4 Flameout - 52
Total for the day 3650 cals + Meal 3 = rough estimate about 5000 - 6000 calories.
6/6/09 Saturday
Morning weigh in 208.5lbs. I gained 6.5lbs in around 9 days:(
I wanted to eat cheat meals and thought I could increase my exercise to offset the cheat meals, but it did not work. I never had a fast metabolism and it was just a pipe dream to think I can get away with increasing the low intensity exercise I am currently doing and eat like I used to. I really was hoping to at least maintain my weight of 202lbs, but alas it was not meant to be.
I am going back to my original diet - the Velocity Lite Diet for the next 3 days including today. I will take measurements and pics the day before my birthday. Then I will have my birthday cheat day and go back to the diet again.
My brother who does less than half of the exercise I do is still losing body fat as I type this post. He does not even do cardio, maybe once a month, if that. He is consistent and persistent with his diet for over 1 year already. Diet is 99% of the battle and exercise is 1% (sad to say).
Day 122 of diet 6/6/09 Saturday.
Morning fasted cardio
Walked on the treadmill for 1 hour 30 minutes at 3.0 mph and 8.5 incline.
Meal 1
2 scoops Surge workout fuel - 170 cals
Chest workout
- seated HS bench press 50x15, 90x10, 140x8, 180x5, 270x2
- seated HS incline press 90x8, 180x8, 270x5, 340x3
- db flyes 25x12, 50x15
Meal 2
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
Meal 3
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
130g banana - 116
118g tomato - 21
4 fish oil caps - 52
5g creatine
5g L-leucine
Meal 4
2 scoops Surge workout fuel - 170 cals
light Chest workout
- db incline bench press 25x20, 35x20, 45x15, 55x15, 65x12, 50x22W
- push ups w/ plate on back 25x10, 35x10, 45x10, 55x6
- Cybex bench press machine 150x8, 210x5, 250x5, 290x8(stack)
- db incline flyes 25x10, 35x10, 45x10, 55x6
- freemotion cable curls 30x10, 40x10, 50x10, 60x10
Meal 5
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 6
Hamburger patty - 310 cals
Jalapeno cheese - 110
Kraft single cheese - 60
7g tomato ketchup - 7
75g onions - 24
75g bell peppers - 20
4 Flameout - 52
1 Fuze drink - 20
FitDay macros:
Protein 138.1 (24%)
Carbs 326.5 (56%)
Fiber 13.2
Fats 51.5 (20%)
Total calories 2352.
I know I’m not saying anything you don’t already know (or hasn’t already been said by someone else in here), but damn dude, you need really need to get your “cheat meals” under control. I’ve never seen anyone eat so much crap in 1 sitting. Have a burger or some pizza or something if you want, but don’t have like 2 pizzas, 3 burgers and 8 different kinds of potato chips in 1 meal. That’s not a cheat meal, that’s like a cheat month for most people.
It’s frustrating to read your log and see all the hard work you are doing in the gym and god knows how much money you are spending on supplements, and then seeing what you eat.
Anyway, you have made a lot of progress since you started and you do look a lot better, so kudos. I hope it all works out, and I’ll keep reading, no matter how frustrating it is 
[quote]exposition wrote:
I know I’m not saying anything you don’t already know (or hasn’t already been said by someone else in here), but damn dude, you need really need to get your “cheat meals” under control. I’ve never seen anyone eat so much crap in 1 sitting. Have a burger or some pizza or something if you want, but don’t have like 2 pizzas, 3 burgers and 8 different kinds of potato chips in 1 meal. That’s not a cheat meal, that’s like a cheat month for most people.
It’s frustrating to read your log and see all the hard work you are doing in the gym and god knows how much money you are spending on supplements, and then seeing what you eat.
Anyway, you have made a lot of progress since you started and you do look a lot better, so kudos. I hope it all works out, and I’ll keep reading, no matter how frustrating it is :)[/quote]
Yeah I have to just cut out cheat meals altogether. I do not control myself with cheats so it is best not to have them in the first place. I will have cheat days only on birthdays (June for me) and (July for my brother’s) and see where it takes me. On a positive note I am now 205.5lbs, a loss of (food) weight of -3 lbs from yesterday.
I watched Chris Faildo’s dvd yesterday. He is a small framed guy (5’4" and 185lbs offseason, 165lbs competition) and life-time natural. He just got his IFBB pro card in 2007 at the age of 41. While the lifting part of the dvd is not that impressive (compared to the mass monsters), his diet and dedication is truly inspirational. I see him occasionally at the Powerhouse Gym in Honolulu. He still looks good, I think he was prepping for a guest posing gig recently. Like The Mighty Stu, Hussayn, Whitacre, etc… he chooses to stay fairly close to his competition weight (about 20lbs difference) all year round. I love it when he says that he is a full time bodybuilder because it is his passion, not part time like most people, even fellow pros. Highly recommend his dvd especially for those who choose not to super-supp.
Day 123 of diet 6/7/09 Sunday.
Morning fasted cardio:
Walked on the treadmill for 50 minutes at 3.0 mph and 9.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
114g banana - 101
223g cucumber - 33
4 fish oil caps - 52
5g L-leucine
Meal 2
2 scoops banana Metabolic Drive - 220 cals
140g frozen strawberries - 50
yoplait triple berry pouch - 140
4 salmon oil caps - 40
1 Fuze drink - 20
5g L-leucine
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
5g L-leucine
Meal 4
2 scoops Surge workout drink - 170 cals
Back workout
- lat pulldowns 150x12, 200x8, 250x8
- neutral grip pull ups b.w. x 3,4,4
- t bar row 100x10, 150x8, 200x6, 250x8
- seated cable row 150x8, 200x8, 250+x8(stack)
- freemotion cable iron cross 40x10, 45x10, 50x8, 60x5
- decline db skulls 25x15, 40x8, 60x8
Meal 5
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 6
2 orange roughy filet - 252 cals
90g spinach & artichoke dip - 300
344g shrimp ceviche - 123
4 Flame out - 52
FitDay macros:
Protein 240.2 (38%)
Carbs 258.4 (41%)
Fiber 17.6
Fats 57.3 (21%)
Total calories 2524.
Day 124 of diet 6/8/09 Monday (2 days from 18 weeks, but tomorrow is my birthday so I am measuring and taking pics today).
Week 18 measurements vs. week 16 measurements.
weight 202.5lbs (+0.5 lbs) gained half a pound because of all the cheat meals! 
waist normal 36.5" (no change)
waist vacuum 33.25" (+.25") gained half a inch
waist push out 37.5" (no change)
Morning fasted cardio:
Walked on the treadmill for 45 minutes at 3.0 mph and 9.0 incline.
Meal 1
2 scoops Surge Workout Fuel - 170 cals
Chest workout
- seated HS bench press 90x10, 140x8, 180x5, 230x3, 270x4
- seated HS incline bench 90x10, 180x8, 270x5, 340x3
- db flyes 25x12, 45x20W
Meal 2
3 scoops banana Metabolic Drive - 330 cals
420g frozen strawberries - 150
126g banana - 112
206g tomato - 37
4 fish oil caps - 52
5g creatine
5g L-Leucine
10 BCAA tabs
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 174
4 fit fish oil caps - 40
5g L-Leucine
Meal 4
8.5oz Muscle Milk RTD - 160 cals
28g macadamia nuts - 230
Damn started cheating early!
Meal 5
Nestle strawberries & cream ice bar - 110 cals
Nestle Drumstick Vanilla Fudge cone - 320
2 Pepperidge Farm Tahoe cookies - 260
2 Pepperidge Farm Sausalito cookies - 280
1 cup chocolate soymilk - 150
Leg workout
- leg press 20x10, 50x8, 90x8, 180x8, 270x8, 450x8
- DC dealift on shrug machine 180x8, 270x6, 360x4, 560x4
- 45 degree hypers b.w. x 8,8,8,8
- DC style seated calf raise 45x8,8
- standing cable abs 60x10, 70x10, 80x10, 90x10
Meal 6
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 7
450g six layer dip - 525 cals
140g Tostitos chips - 700
2 Pepperidge Farm Tahoe cookies - 260 cals
2 Pepperidge Farm Sausalito cookies - 280
1 cup chocolate soymilk - 150
FitDay macros:
Protein 216.2 (17%)
Carbs 605.9 (47%)
Fiber 33.2
Fats 210.4 (37%)
Total calories 5141.
Since I started cheating early, I will have a healthy breakfast tomorrow instead of junk like I was planning.
Day 125 of diet 6/9/09 Tuesday.
No morning cardio, woke up late.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
140g frozen strawberries - 50
yoplait triple berry pouch - 140
220g tomato - 40
4 fish oil caps - 52
5g L-Leucine
Meal 2
2 Muscle Milk RTD - 320 cals
Meal 3
2 scoops Surge Workout Fuel - 170 cals
Back workout
- HS iso high row 90x8, 180x8, 270x6, 360x5, 450x6
- seated cable row 200x8, 300(stack)x8,8
- t-bar row w/ 45lb plates 45x5, 90x5, 135x5, 180x5, 225x5, 270x5, 315x5
- HS iso low row 90x8, 180x8, 270x8, 360x8, 450x8
Good heavy back workout in a long ass time.
Meal 4
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 5
Teriyaki steak plate lunch:
teriyaki steak ~ ???
2 scoops white rice ~ 330
1 scoop mac salad ~ 290
1 ahi cake ~ ???
Meal 6
Big Kahuna’s pizza:
2 slices da sumo special ~
2 slices mexican pizza ~
7 garlic cheese balls ~
Deelite bakery:
2 slices haupia cake ~
1 slice chantilly cake ~
1 Nestle strawberries & creme ice bar - 110
Total for the day approximately 5000 - 6000 calories?
My brother was very disappointed in me because I had bought so much food that there is TONS of leftovers that I have to finish alone. No I will NOT throw away the food, and my brother will NOT help me eat it either because he a real man not pussy-bitch like me.
Day 126 of diet 6/10/09 Wednesday.
No morning cardio, slept very late and woke up even later, almost late for work.
Meal 1
1 slice da sumo special pizza ~ ???
1 slice mexican pizza ~ ??? (finished the pizzas, 1 food down and 4 more to go!
1 slice haupia cake ~ ???
1 slice chantilly cake ~ ???
Meal 2
Muscle Milk RTD - 160 cals
Larabar apple pie - 180
Larabar cherry pie - 190
Larabar cashew cookie - 210
Fun sized candy:
Almond Joy - 80
Baby Ruth - 85
Kit Kat 67
Meal 3
Lasagna ~ ???
Mac salad ~ 290
2 piece garlic bread ~ ???
Afternoon cardio
Walked on the treadmill for 1 hour at 3.0 mph and 9.0 incline.
Meal 4
84g Tostitos chips - 420 cals
180g 6 layer dip - 210
Meal 5
2 scoops Surge workout fuel - 170 cals
Shoulder workout
- db single arm press 20x15, 35x10, 45x8, 55x8, 60x8, 65x8
- calf machine neutral grip press 150x8, 210x5, 255x5, 330x3
- db shrugs 50x10, 75x10, 105x10, 125x25
- cable single arm standing rear delt flyes 30x10, 35x10, 40x10, 45x10
- lateral machine 55x30W, 60x20, 65x20
Meal 6
Teriyaki beef ~ ???
2 scoops rice ~ 330
1 scoop mac salad ~ 290
Meal 7
2 Pepperidge Farm Sausalito cookies - 280 cals
2 Pepperidge Farm Tahoe cookies - 260
1 cup soy milk - 100
1 cup chocolate soy milk - 150
1 Nestle strawberry & creme ice bar - 110
Total for the day (best guesstimate) 5000 - 6000 calories.