Week 10
Diet, Workout and Supplementation Log
(Click "The Meals" link for picture of some of the food)
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| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Monday - December 3, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Chest | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Wide-grip bench press to neck 4 X 8/8/8/8 90 sec rest | Steel Cut Oatmeal 1 cup | 7:00 AM | 150 | 2.5 | 27 | 5 |
| B1. Decline dumbbell bench press 3 X 10/10/10/10 | 2 large eggs (Boiled, white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| (Post-fatigue and low position double contraction) | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| B2. Half dumbbell flyes 3 X 12/12/12 303 tempo | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| (Superset 90 sec rest) | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| C. Combo concentric dumbbell press/eccentric dumbbell flyes | El Pollo Loco (Breast and Leg) skinless | 12:00 PM | 270 | 8 | 0 | 47 |
| (Lift the dumbbells as an explosive press and lower it as a slow flye) | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| 3 X 12/12/12 60 sec. rest | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| D. Half (stretch) reps on pec deck | Peanut Butter 1 spoon | 2:00 PM | 105 | 8 | 3 | 4 |
| Only perform the first half of the movement (from stretch to mid-range) | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| 1 X 100 reps | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Supplements: | Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 |
| Low Carb Protein Drink - Biotest Metabolic drive | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Pre-Workout Drink - Biotest Power Drive | Trader Joe's New York Strip Steak 112 grams | 7:00 PM | 160 | 6 | 0 | 25 |
| Post-Workout Drink - Biotest Surge | Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| BSN CellMass (Week 10 of 12 week cycle) | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 9 of 12 week cycle) | Totals: | 1462 | 39.05 | 72.9 | 185.3 | |
| Oil Capsules - Biotest Flame Out | Macronutrients Breakdown: | 13.14% | 24.52% | 62.34% | ||
| Branch Chian Amino Acids (BCAA ) | Target Macronutrients Breakdown: | 56g | 80g | 180g | ||
| Multi-Vitamins | ||||||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | ||||||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - December 4, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoops | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Traps\Lats\Shoulder\Abs | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Abs (Weighted) | Udo's Oil 3-6-9 Blend 1 Tbsp | 7:00 AM | 120 | 14 | 0 | 0 |
| Free style | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Supplements: | 3 large eggs (white only) | 7:00 AM | 51 | 0.3 | 0.6 | 10.8 |
| Low Carb Protein Drink - Biotest Metabolic drive | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\MV\KA | 7:00 AM | 0 | 0 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| BSN CellMass (Week 10 of 12 week cycle) | Grilled Salmon with steamed vegetables | 12:00 PM | 260 | 11 | 7.5 | 34.5 |
| BSN Nitrix (Week 9 of 12 week cycle) | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Branch Chian Amino Acids (BCAA ) | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| Multi-Vitamins | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 | |
| Grilled Salmon | 7:00 PM | 250 | 5 | 0.5 | 32 | |
| Oil Capsules\BCAA\MV | 7:00 PM | 0 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1544 | 74.15 | 47.1 | 169.4 | ||
| Macronutrients Breakdown: | 25.51% | 16.21% | 58.28% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - December 05, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoops | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Recovery Day | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Supplements: | Udo's Oil 3-6-9 Blend 1 Tbsp | 7:00 AM | 120 | 14 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Pre-Workout Drink - Biotest Power Drive | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| Post-Workout Drink - Biotest Surge | Protein Shake 1 scoops | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Creatine - Biotest Creatine | Oil Capsules\MV\KA | 7:00 AM | 0 | 0 | 0 | 0 |
| BSN CellMass (Week 10 of 12 week cycle) | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 9 of 12 week cycle) | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Oil Capsules - Biotest Flame Out | Trader Joe's New York Strip Steak 150 grms | 12:00 PM | 273 | 9.6 | 0 | 43.9 |
| Branch Chian Amino Acids (BCAA ) | Roasted Peanuts | 12:00 PM | 146 | 12.4 | 5.4 | 5.9 |
| Multi-Vitamins | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 | |
| T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 | |
| Sashimi Dinner (raw fish) 12 slices | 7:00 PM | 207 | 1.8 | 0 | 44.9 | |
| Oil Capsules\BCAA\MV | 7:00 PM | 0 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1524 | 79.4 | 23.4 | 190.3 | ||
| Macronutrients Breakdown: | 27.09% | 7.98% | 64.93% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - December 6, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Arms for Combat \ Abs | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Reverse grip bench press | Steel Cut Oatmeal 1 cup | 7:00 AM | 150 | 2.5 | 27 | 5 |
| Sets: 9 | 2 large eggs (Boiled, white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| Rest interval: 3 minutes | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Special technique: none | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| B. Chin-up (weighted if possible) | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Reps: 3/2/1 wave (1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1) | Grilled Chicken Breast 6 oz | 12:00 PM | 180 | 2.25 | 0 | 39 |
| Rest interval: 3 minutes | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Special technique: none | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Branch Chian Amino Acids (BCAA ) | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| Multi-Vitamins | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 | |
| Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 | |
| Pork Chop | 7:00 PM | 152 | 9.5 | 0 | 15.6 | |
| Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1419 | 49.8 | 69.9 | 168.9 | ||
| Macronutrients Breakdown: | 17.26% | 24.22% | 58.52% | |||
| Target Macronutrients Breakdown: | 56g | 80g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - December 7, 2007 | BCAA\Nitrix | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Chest | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Wide-grip bench press to neck 4 X 8/8/8/8 90 sec rest | Steel Cut Oatmeal 1 cup | 7:00 AM | 150 | 2.5 | 27 | 5 |
| B1. Decline dumbbell bench press 3 X 10/10/10/10 | 2 large eggs (Boiled, white only) | 7:00 AM | 34 | 0.2 | 0.4 | 7.2 |
| (Post-fatigue and low position double contraction) | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| B2. Half dumbbell flyes 3 X 12/12/12 303 tempo | Oil Capsules\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| (Superset 90 sec rest) | T-Booster Alpha-Male | 9:00 AM | 0 | 0 | 0 | 0 |
| C. Combo concentric dumbbell press/eccentric dumbbell flyes | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| (Lift the dumbbells as an explosive press and lower it as a slow flye) | Grilled Mahi Mahi | 12:00 PM | 250 | 5 | 0.5 | 32 |
| 3 X 12/12/12 60 sec. rest | Broccoli with Cheese | 12:00 PM | 60 | 3 | 7 | 2 |
| D. Half (stretch) reps on pec deck | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Only perform the first half of the movement (from stretch to mid-range) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| 1 X 100 reps | Udo's Oil 3-6-9 Blend 1 Tbsp | 2:00 PM | 120 | 14 | 0 | 0 |
| Workout: Recovery Day | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Supplements: | Pre-Workout Drink\BCAA | 4:00 PM | 25 | 1.5 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Post-Workout Drink - Biotest Surge | Grilled Salmon | 7:00 PM | 250 | 5 | 0.5 | 32 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\MV | 7:00 PM | 40 | 0 | 0 | 0 |
| BSN CellMass (Week 10 of 12 week cycle) | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 9 of 12 week cycle) | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Totals: | 1647 | 51.05 | 77.9 | 180.3 | |
| Branch Chian Amino Acids (BCAA ) | Macronutrients Breakdown: | 16.51% | 25.19% | 58.30% | ||
| Multi-Vitamins | Target Macronutrients Breakdown: | 56g | 80g | 180g | ||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | ||||||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - December 8, 2007 | 5 Eggs (Fried) 1 whole, 4 whites only | 8:00 AM | 197 | 11.2 | 1.1 | 20.7 |
| Target Kcal: 1540 | Ketchup | 8:00 AM | 30 | 0 | 6 | 0 |
| Workout: Traps\Lats\Shoulder\Abs | Coffee with creamer | 8:00 AM | 38 | 4.6 | 2 | 0.6 |
| Abs (Weighted) | Whole Wheat Bread 100% 1 slice | 8:00 AM | 40 | 0 | 9 | 2 |
| Free style | Oil Capsules\BCAA\MV\KA | 8:00 AM | 40 | 0 | 0 | 0 |
| Supplements: | Pre-Workout Drink\BCAA | 10:00 AM | 25 | 1.5 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Post-Workout Drink\Creatine\BCAA | 11:30 AM | 160 | 2.25 | 24.5 | 16.5 |
| Pre-Workout Drink - Biotest Power Drive | El Pollo Loco (Breast and Leg) skinless | 1:00 PM | 270 | 8 | 0 | 47 |
| Post-Workout Drink - Biotest Surge | Oil Capsules\BCAA\Rez-V | 2:00 PM | 40 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoop | 4:00 PM | 100 | 1.5 | 4 | 20 |
| BSN CellMass (Week 10 of 12 week cycle) | Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 |
| BSN Nitrix (Week 9 of 12 week cycle) | Christmas Party Dinner | 9:00 PM | 1200 | 70 | 90 | 65 |
| Oil Capsules - Biotest Flame Out | Oil Capsules\BCAA\MV | 8:30 PM | 40 | 0 | 0 | 0 |
| Branch Chian Amino Acids (BCAA ) | Nitrix | 1:00 AM | 0 | 0 | 0 | 0 |
| Multi-Vitamins | ZMA | 1:00 AM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) | Totals: | 2280 | 100.55 | 140.6 | 191.8 | |
| Macronutrients Breakdown: | 23.22% | 32.47% | 44.30% | |||
| Target Macronutrients Breakdown: | 68g | 50g | 180g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - December 9, 2007 | 5 Eggs (Fried) 1 whole, 4 whites only | 3:00 PM | 197 | 11.2 | 1.1 | 20.7 |
| Target Kcal: 1540 | Whole Wheat Bread 100% 1 slice | 3:00 PM | 40 | 0 | 9 | 2 |
| Workout: Recovery Day | Penut Butter and Sugar Free Strawberry jam | 3:00 PM | 125 | 8 | 5 | 4 |
| Supplements: | Vienna Sausage | 3:00 PM | 130 | 12 | 1 | 5 |
| Low Carb Protein Drink - Biotest Metabolic drive | Coffee with creamer | 3:00 PM | 38 | 4.6 | 2 | 0.6 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 2 scoops | 3:00 PM | 200 | 3 | 8 | 40 |
| Post-Workout Drink - Biotest Surge | Oil Capsules\MV\BCAA\KA | 3:00 PM | 40 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Rotisserie Chicken breast | 9:00 PM | 196 | 3.5 | 0 | 35 |
| BSN CellMass (Week 10 of 12 week cycle) | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 9 of 12 week cycle) | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Totals: | 966 | 42.3 | 26.1 | 107.3 | |
| Branch Chian Amino Acids (BCAA ) | Macronutrients Breakdown: | 24.08% | 14.85% | 61.07% | ||
| Multi-Vitamins | Target Macronutrients Breakdown: | 56g | 80g | 180g | ||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 4 of 8) |