Day 142 of diet 6/26/09 Friday.
Weight 204 lbs (-6 lbs from the birthday bulk of 210 lbs, BUT +2 lbs from when I stopped my diet before birthday maintenance/bulk 6/9/09).
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 1
3 scoops banana Metabolic Drive - 330 cals
280g frozen strawberries - 100
129g banana - 115
244g pineapple - 140
201g tomato - 36
4 fish oil caps - 52
Meal 2
112g eggs - 173 cals
1 Kraft single cheese - 60
75g onions - 24
100g bell peppers - 27
4 fit fish oil caps - 40
Meal 3
Quaker Oats great harvest chocolate bar - 150
2 Nature Valley PB bars - 340
Quaker Oats great harvest honey bar - 160
Meal 4
2 scoops vanilla Metabolic Drive - 200 cals
5g L-leucine
Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.
Meal 5
2 scoops Surge workout fuel - 170 cals
light Chest workout
- db incline press 40x8, 50x8, 60x8, 70x8, 75x6
- push ups w/ weight plate on back 25x10, 35x10, 45x10
- assisted dips 200x8, 150x8, 100*x8, 10lbs db x8, b.w. x 14
- db incline flyes 25x8, 35x8, 45x8, 55x8
- assisted dips done for the first 3 sets to warm up, then used 10 lb db between my feet for extra weight. If I ever gets to over 40 lbs db or more than I should use the dip belt instead.
Meal 6
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
Meal 7
2 scoops whey protein - 270 cals
1 scoop vanilla Metabolic Drive - 100
1 tbsp Skippy’s chunky PB - 190
4 Flame out - 52
FitDay macros:
Protein 287.0 (38%)
Carbs 273.6 (36%)
Fiber 29.3
Fats 87.5 (26%)
Total calories 2999.
Day 143 of diet 6/27/09 Saturday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline, then
Rode the recumbant bike for 1 hour at level 4 (out of 20 max)
Meal 1
2 scoops Surge workout fuel - 170 cals
Chest workout
- seated HS bench press 50x8, 90x8, 140x8, 180x8, 190x6
- seated HS incline press 90x8, 180x8, 270x5, 350x2
- db flyes 30x10, 55x6
Meal 2
Big Mac - 540 cals
Filet-o-fish - 380
Double cheeseburger - 440
4 fit fish oil caps - 40
Meal 3
2 scoops whey protein - 270 cals
Meal 4
2 scoops Surge workout fuel - 170 cals
light Back workout
- pulldowns 100x8, 150x8, 200x8, 250x6,7
- t-bar row w/ 25lb plates 100x8, 150x6, 200x4
- seated cable row 150x8, 200x8, 250x15
4a. freemotion cable iron cross 30x10, 40x10, 50x8, 60x5 (supersetted with)
4b. cable straight bar pullovers 75x10, 100x8, 125x8, 150x5
- decline db rolling exts 30x8, 50x8, 70x4
Meal 5
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 6
Double cheeseburger - 440 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 202.2 (27%)
Carbs 321.5 (42%)
Fiber 12.0
Fats 105.5 (31%)
Total calories 3057.
Day 144 of diet 6/28/09 Sunday.
Woke up late.
Fasted afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline, then
Did the elliptical for 20 minutes at level 1, then
Rode the upright bike for 40 minutes at level 3 (out of 12 max)
Meal 1
3 Big Macs - 1620 cals
4 fit fish oil caps - 40
Meal 2
2 scoops whey protein - 270 cals
Evening cardio
Walked on the treadmill for 30 minutes alternating between:
2 minutes at 3.0 mph and 7.0 incline and
3 minutes at 3.0 mph and 15.0 incline.
Meal 3
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
132g banana - 117
130g tomato - 23
122g pineapple - 70
4 salmon oil caps - 40
Meal 4
1 scoop whey protein - 135 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 229.8 (33%)
Carbs 228.7 (32%)
Fiber 24.0
Fats 107.8 (35%)
Total calories 2788.
Day 145 of diet 6/29/09 Monday.
Fasted afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
126g banana - 112
200g tomato - 36
122g pineapple - 70
4 fish oil caps - 52
5g L-leucine
Meal 2
Quaker Oats simple harvest chocolate bar - 150 cals
1.75oz Doritos cool ranch - 260
Quaker Oats simple harvest cinnamon bar - 140
Almond Joy - 80
2 scoops vanilla Metabolic Drive - 200
4 fit fish oil caps - 40
5g L-leucine
Meal 3
Nature Valley PB bar - 170 cals
Quaker Oats simple harvest honey bar - 160
1.75oz Doritos nacho cheese - 250
Baby Ruth - 85
Snickers - 80
Afternoon cardio:
Rode the recumbant bike for 1 hour at level 3 (out of 10 max)
Meal 4
2 scoops Surge workout fuel - 170 cals
Evening workout
- standing one arm db press 35x8, 40x8, 50x8, 60x6, 75x5
- calf machine neutral grip press 150x8, 210x5, 255x5, 345x4
- db shrugs 50x10, 75x10, 100x10, 125x30
- standing cable rear laterals 35x10, 40x10, 45x10, 55x10
- lateral machine 45x12, 85x15, 90x12
Meal 5
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
Meal 6
1 scoop whey protein - 135 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 218.4 (29%)
Carbs 333.2 (44%)
Fiber 29.9
Fats 87.1 (26%)
Total calories 2931
Day 146 of diet 6/30/09 Tuesday.
Fasted afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Meal 1
2 scoops vanilla Metabolic Drive - 200 cals
93g banana - 83
122g pineapple - 70
189g tomato - 34
4 fish oil caps - 52
5g L-leucine
Lunch time NEPA
Walked the parking lot for over 1 hour at work
Meal 2
Quaker Oats simple harvest cinnamon bar - 140 cals
2 scoops vanilla Metabolic Drive - 200
5g L-leucine
97g banana - 86
Nature Valley PB bar - 170
Quaker Oats simple harvest cinnamon bar - 140
M&M w/ peanuts - 90
4 fit fish oil caps - 40
1.75oz Doritos nacho cheese - 250 cals
Afternoon cardio
Walked on the treadmill for 30 minutes at 3.0 mph and 5.5 incline.
Meal 3
2 scoops whey protein - 270 cals
202g banana - 180
122g pineapple - 70
Meal 4
2 scoops Surge workout fuel - 170 cals
Leg workout
- leg press 20x8, 50x8, 90x8, 180x8, 270x8, 360x6, 540x5
- DC deadlifts 180x8, 270x6, 360x4, 540x6
- 45 degree GHR b.w. x 6,5,7,7
4a. standing cable abs 80x10, 90x10, 100x6, 7
4b. pull throughs 100x8, 125x8, 150x8
- seated calf raises 45x8, 90x8,8
Meal 5
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
Quaker Oats simple harvest chocolate bar - 150
Quaker Oats simple harvest honey bar - 160
4 Flameout - 52
FitDay macros:
Protein 229.2 (31%)
Carbs 358.4 (48%)
Fiber 30.8
Fats 66.6 (21%)
Total calories 2878.
Day 147 of diet 7/1/09 Wednesday.
No morning cardio - had to start work extra early.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
98g banana - 87
224g tomato - 40
4 fish oil caps - 52
5g L-leucine
Morning NEPA
Walked the parking lot at work for 30 minutes.
Meal 2
2oz Cheetos - 320 cals
Quaker Oaks simple harvest chocolate bar - 150
2 scoops vanilla Metabolic Drive - 200
104g banana - 93
Nature Valley PB bar - 170
5 sourdough pretzels - 110
101g banana - 90
Afternoon cardio:
Walked on the treadmill for 1 hour 30 minutes at 3.0 mph and 5.5 incline.
Meal 3
2 scoops Surge workout fuel - 170 cals
light Chest workout
- db incline bench press 25x15, 35x10, 40x8, 50x8, 65x8, 75x8
- push ups with feet on bench b.w. x 12,12,12,12,12
- assisted dips 200Ax8, 150Ax8, 15x8, b.w. 12
- db flyes 30x12, 40x8, 55x7
- reverse cable curls w/ bar 50x10, 75x10, 100x10, 125x10
Meal 4
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
Kalgugsu noodle soup - 345
Meal 5
1 scoop whey protein - 135 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 221.5 (33%)
Carbs 339.5 (49%)
Fiber 24.6
Fats 55.0 (18%)
Total calories 2704.
Day 148 of diet 7/2/09 Thursday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Meal 1
2 scoops vanilla Metabolic Drive - 200 cals
231g tomato - 42
53g broccoli - 18
54g bell peppers - 15
4 fit fish oil caps - 40
5g L-Leucine
Meal 2
BK Whopper - 680 cals
BK Stacker triple - 820
228g manapua - 632
Fasted afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Evening cardio:
Walked on the treadmill for 30 minutes at 3.0 mph alternating between:
2 minutes at 7.5 incline and
3 minutes at 15.0 incline
Meal 3
2 scoops whey protein - 270 cals
122g pineapple - 70
1 scoop vanilla Metabolic Drive - 100
4 Flameout - 52
FitDay macros:
Protein 213.3 (29%)
Carbs 217.6 (29%)
Fiber 11.6
Fats 138.4 (42%)
Total calories 2938.
Day 149 of diet 7/3/09 Friday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Meal 1
2 scoops Surge Workout Fuel - 170 cals
Chest workout
- seated incline HS bench press 90x15, 180x10, 270x6, 350x3 (drop set 270x5, 180x8)
- seated HS bench press 90x8, 140x6, DC Rest Pause 190x8,3,3 = 14 reps total
- smith machine reverse bench press 50x8, 90x8, 140x8, 160x4 (1st time doing this exercise, did not RP)
- db flyes 32.5x10, 55x9
Rode the recumbent bike for 1 hour at level 4 (out of 20 max)
Meal 2
BK whopper - 680 cals
BK Stacker triple - 820
Meal 3
2 scoops whey protein - 270 cals
5g L-leucine
Meal 4
2 scoops Surge workout fuel - 170 cals
light Back workout
- pull ups b.w. x 9,6,6,5,6
- t bar row w/ 25lb plates 100x10, 150x8, 200x6, 260x8 (used 9 25lb and 1 35lb plate)
- seated cable row 150x8, 200x6, 250x16 widowmaker
- freemotion cable iron cross 30x10, 40x8, 50x8, 60x8
- standing cable pull over 100x8, 125x8, 150x6
- decline db rolling exts 30x15, 50x8, 70x3 (should use less weight and get more reps)
Meal 5
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
133g banana - 118
199g tomato - 36
5g creatine
5g L-leucine
Meal 6
1 scoop whey protein - 135 cals
1 scoop vanilla Metabolic Drive - 100
4 Flame out - 52
FitDay macros:
Protein 233.4 (32%)
Carbs 248.7 (33%)
Fiber 18.8
Fats 112.9 (35%)
Total calories 2911.
Day 150 of diet 7/4/09 Saturday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 5.5 incline.
Rode the recumbent bike for 1 hour at level 4 (out of 20 max)
Biceps workout
- chins b.w. 7,5,4
- standing cable curls w/ straight bar 100x10, 150x10
- db hammer curls 50x6, 75x5
- db pinwheel curls 90x4
(I gotta do more direct arm work, I am a lot weaker than before - no surprise).
Meal 1
Jack in the Box Sourdough Jack - 671 cals
2 Jack in the Box Jumbo Jack - 1156
Meal 2
266g Anpan (Japanese bean filled bread) ~ 707 cals
Meal 3
Hot Korean noodle soup ~ 480 cals
300g rice - 404
Meal 4
Surge Workout Fuel - 170 cals
Leg workout
- Leg press 50x8, 90x8, 180x7, 270x6, 360x5, 450x4, 540x6
- DC deadlift 180x8, 270x6, 360x4, 540x1 (usually get at least 5 reps but forgot my gloves and just did not have it tonight).
- 45 degree GHR b.w. x 7,6,7,7
- standing cable rope abs 80x10, 90x10, 100x8, 110x7
- standing partial calf raise b.w. x 15,15,15 (ankles still bothering me when doing any full range, so I will stick to partial b.w. for now).
Meal 5
2 scoops whey protein - 270 cals
2 scoops waxy maize - 320
5g creatine
5g L-Leucine
Meal 6
6 Hawaiian Host chocolates - 520 cals
1 coco puff pastry ~ 293 ???
56g macadamia nuts - 460
Fitday macros:
Protein 173.4 (13%)
Carbs 651.1 (48%)
Fiber 18.8
Fats 238.5 (39%)
Total calories 5451+.
I just felt like eating more than normal and of course was still hungry, but who isn’t on a diet? Will do better tomorrow.
Day 151 of diet 7/5/09 Sunday. I will take photos (before my refeed) on 7/7 or 7/8 morning, because my brother will have his birthday refeed around that time and I will of course, join in. I want to do the see-food-diet but it will be 100% dependent on what my brother wants to eat (or not eat). Like I mentioned in previous posts - he has way more self control so let’s see what happens.
Fasted morning cardio:
Walked on the treadmill for 2 hours at 3.0 mph and 6.0 incline. (felt better than normal, must be the calorie spike from yesterday).
Meal 1
McDonalds Angus bacon & cheese - 790 cals
McDonalds Angus mushroom & swiss - 770
Meal 2
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
125g banana - 111
122g pineapple - 70
4 fit fish oil caps - 40
Meal 3
2 scoops Surge Workout Fuel - 170 cals
Shoulder workout
- db press 25x15, 35x10, 45x8, 55x8, 65x6, 75x6
- calf machine neutral grip press 150x8, 210x5, 270x5, 345x4
- db shrugs 50x10, 75x10, 100x10, 125x35 widowmaker
- standing cable rear laterals 30x10, 40x10, 50x10, 60x8
- lateral machine 45x12, 85x17, 90x12, 100x10
Meal 4
2 scoops whey protein - 270 cals
1 scoop waxy maize - 160
5g creatine
5g L-leucine
Meal 5
1 scoop vanilla Metabolic Drive - 100 cals
4 Flame out - 52
FitDay macros:
Protein 212.6 (30%)
Carbs 286.6 (40%)
Fiber 20.2
Fats 95.0 (30%)
Total calories 2853.
Day 152 of diet 7/6/09 Monday.
Fasted morning cardio:
Walked on the treadmill for 1 hours at 3.0 mph and 6.0 incline.
Meal 1
75g broccoli - 26 cals
75g bell peppers - 20
216g tomato - 39
117g nectarine - 51
4 fit fish oil caps - 40
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
Almond Joy - 80
Baby Ruth - 85
Kit Kat - 67
Reese’s PB cup - 85
Meal 3
McDonald’s Angus deluxe - 750 cals
McDonald’s Angus bacon & cheese - 790
Almond Joy - 80
M&M w/ peanuts - 90
M&M plain - 85
Snickers - 80
Lunch time NEPA walked for 30 minutes.
Meal 4
Quaker simple harvest chocolate - 150 cals
1oz Lay’s sour cream & onion chips - 160
1oz Lay’s BBQ chips - 150
Almond Joy - 80
Baby Ruth - 85
Nature valley PB bar - 170
Evening cardio:
Walked on the treadmill for 30 minutes at 3.0 mph alternating between
2 minutes at 7.5 incline and
3 minutes at 15.0 incline
Meal 5
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
120g banana - 107
122g pineapple - 70
Fitday macros:
Protein 194.5 (20%)
Carbs 417.8 (42%)
Fiber 35.4
Fats 165.4 (38%)
Total calories 3861+.
what lbs are you down to?
[quote]y2k02c5 wrote:
what lbs are you down to?[/quote]
I will weigh myself and take pics tomorrow (day off). I got up late this morning so just barely got the cardio in before work.
Day 153 of diet 7/7/09 Tuesday. Tomorrow will be the refeed day. I hope my brother wants to eat A LOT and go to at least 1 buffet, but I doubt he will 
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 6.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
112g banana - 100
122g pineapple - 70
195g tomato - 35
4 fish oil caps - 52
5g creatine
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
243g banana - 216
Nature valley trail mix - 140
Nature valley granola - 180
5 sourdough pretzels - 110
4 fit fish oil caps - 40
Nature valley PB bar - 170 cals
Nature valley granola - 180
Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 6.0 incline.
Meal 3
2 scoops Surge Workout Fuel - 170 cals
light chest workout
- incline db press 25x20, 35x15, 45x10, 55x8, 65x8, 75x10
- push ups w/ feet on bench b.w. x 15,12,15,15
- assisted machine dips 200Ax8, 150Ax8, 100Ax8 b.w.+20lb db x 8, b.w. x 12
- incline db flyes 30x8, 40x8, 55x8, 60x6
Meal 4
2 scoops whey protein - 270 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 5
170g eggs - 262
2 Kraft single cheese - 120
75g onions - 24
75g bell peppers - 20
4 Flameout - 52
FitDay macros:
Protein 195.4 (26%)
Carbs 403.0 (52%)
Fiber 29.9
Fats 75.3 (22%)
Total calories 3052.
Day 154 of diet 7/8/09 Wednesday.
Week 22 measurements vs. week 18 measurements. (Missing week 20 because I went on a mini birthday bulk).
Weight 200.0 lbs (-2.5 lbs) lost only 2.5 pounds from week 18. (Was about 210lbs on mini bulk)
waist normal 35.75" (-0.75")
waist vacuum 33.0" (-0.25")
waist push out 37.5" (no change)
Week 22 pics - I don’t see any difference compared to week 16/18 pics, disappointing but not unexpected.
Week 22 front
Day 154 of diet 7/8/09 Wednesday. REFEED DAY!
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 6.0 incline.
Meal 1
2 scoops Surge Workout Fuel - 170 cals
Chest/tri workout
- seated HS bench press - 50x20, 90x12, 140x8, DC - 195x8+4+4 = 16 reps RP
- seated HS incline press - 90x8, 180x8, 270x7, drop 180x8
- db flyes 30x8, 45x8, 60x5
- DC smith reverse bench for tris 50x8, 90x8, 140x8, 160x8
- ez bar cable pressdowns 150(stack) x 10,10,12,10
Meal 2
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480
5g creatine
5g L-leucine
Meal 3
Quaker Oats simple harvest chocolate bar - 150
Almond Joy - 80
117g banana - 104
Meal 4
Whopper - 680 cals
2 Whopper Jr. - 740
BK stacker double - 620
1/2 value onion rings - 75
1/2 Popeyes biscuit - 120
Meal 5
356g chantilly cake ~ 940 cals ???
Kit Kat - 67
Baby Ruth - 85
Meal 6
359g potstickers - 600 cals
115g banana - 102
61g pineapple - 35
4 Flameout - 52
FitDay macros:
Protein 192.8 (14%)
Carbs 676.8 (49%)
Fiber 24.3
Fats 219.1 (37%)
Total calories 5370 (best guesstimate).
Disappointed in terms of refeed (especially volume and variety or lack there of) and still hungry as I type this post, but as my brother pointed out - ZERO / 0 leftovers which was HIS goal. Oh well, it is what it is.
Day 155 of diet 7/9/09 Thursday.
Fasted morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 6.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
105g banana - 93
281g tomato - 51
4 fish oil caps - 52
Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
30g cashew nuts - 174
2 fit fish oil caps - 20
Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
28g macadamia nuts - 230
2 fit fish oil caps - 20
Afternoon cardio:
Walked on the treadmill for 20 minutes at 3.0 mph and 6.0 incline, then
Rode the recumbent bike for 40 minutes at level 3 (out of 10 max).
Meal 4
2 scoops whey protein - 270 cals
105g banana - 93
122g pineapple - 70
Meal 5
2 scoops Surge workout fuel - 170 cals
light Back workout
- pull ups b.w. 8,5,4,5,5
- t-bar rows 100x10, 150x8, 200x6, 270x8
- seated cable row 150x8, 200x6, 250x10 pathetic
- freemotion cable iron cross 30x10, 40x10, 50x8, 60x8
- standing cable straight bar pullover 100x8, 125x8, 150x8
- decline rolling exts 30x12, 40x10, 50x8 (light - elbows sore)
Meal 6
2 scoops whey protein - 270 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 7
150g eggs - 232 cals
1 Kraft single cheese - 60
4 Flame out - 52
FitDay macros:
Protein 278.8 (41%)
Carbs 220.7 (32%)
Fiber 22.8
Fats 83.5 (27%)
Total calories 2727.
