Week  11

Diet, Workout and Supplementation Log

The meals

(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 10, 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
Abs (non-weighted) Steel Cut Oatmeal 1 cup 7:00 AM 150 2.5 27 5
A. Close-grip bench press, overcoming isometrics, top range 2 large eggs (Boiled, white only) 7:00 AM 34 0.2 0.4 7.2
Sets: 4 Reps: 30 seconds Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Rest interval: 60 seconds \  Special technique: isometrics T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
B. Standing barbell curl, yielding isometrics, mid-range Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Sets: 4 Reps: 30 seconds Udo's Oil 3-6-9 Blend 1 Tbsp 10:00 AM 120 14 0 0
Rest interval: 60 seconds \ Special technique: isometrics El Pollo Loco (Breast and Leg) skinless 12:00 PM 270 8 0 47
C. Cable triceps extension, 2/1 (with the rope) Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
Sets: 4 Reps: 10 total (5 eccentrics per side) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Rest interval: 60 seconds T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase)  Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
with 1 arm in 5 seconds Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
D. Machine biceps curl, 2/1 Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Sets: 4 Reps: 10 total (5 eccentrics per side) Grilled Catfish 150 grams 7:00 PM 228 12 0 28.1
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase)  Steamed mixed veggie 7:00 PM 40 1 9 1
with 1 arm in 5 seconds Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
E. Overhead dumbbell triceps extension Nitrix 9:00 PM 0 0 0 0
Sets: 3 Reps: 12-15 Rest interval: 45 seconds ZMA 10:00 PM 0 0 0 0
F. Reverse standing barbell curl Totals:   1585 52.05 78.9 185.4
Sets: 3 Reps: 12-15 Macronutrients Breakdown:     16.45% 24.94% 58.61%
Rest interval: 45 seconds Target Macronutrients Breakdown:     56g 80g 180g
Supplements:            
Low Carb Protein Drink - Biotest Metabolic drive            
Pre-Workout Drink - Biotest Power Drive            
Post-Workout Drink - Biotest Surge            
Creatine - Biotest Creatine            
BSN CellMass  (Week 11 of 12 week cycle)            
BSN Nitrix (Week 10 of 12 week cycle)            
Oil Capsules - Biotest Flame Out             
Branch Chain Amino Acids (BCAA )            
Multi-Vitamins            
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 5 of  9)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - December 11, 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: 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 3 slices of bacon 7:00 AM 140 10 0 10
B1. Decline dumbbell bench press 3 X    10/10/10/10 3 large eggs (white only) 7:00 AM 51 0.3 0.6 10.8
(Post-fatigue and low position double contraction) Monterey Jack Cheese stick 7:00 AM 80 7 0 5
B2. Half dumbbell flies  3 X    12/12/12  303 tempo Oil Capsules\MV\KA 7:00 AM 0 0 0 0
(Superset 90 sec rest) T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
C. Combo concentric dumbbell press/eccentric dumbbell flies 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) Peanut Butter 1 spoon 10:00 AM 105 8 3 4
   3 X   12/12/12   60 sec. rest Grilled Catfish 12:00 PM 304 16 0 33
D. Half (stretch) reps on pec deck Steamed Broccoli 12:00 PM 27 0 5.6 2
Only perform the first half of the movement (from stretch to mid-range) Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
   1 X     100 reps Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Supplements: T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Low Carb Protein Drink - Biotest Metabolic drive Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Pre-Workout Drink - Biotest Power Drive Protein Shake 1 scoops 5:00 PM 100 1.5 4 20
Post-Workout Drink - Biotest Surge Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Creatine - Biotest Creatine Grilled Chicken Breast 6 oz 7:30 PM 180 2.25 0 39
BSN CellMass  (Week 11 of 12 week cycle) Sweet Potato 45 grams 7:30 PM 45 0 10.3 1
BSN Nitrix (Week 10 of 12 week cycle) Oil Capsules\BCAA\MV 7:30 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Nitrix 9:00 PM 0 0 0 0
Branch Chain Amino Acids (BCAA ) ZMA 10:00 PM 0 0 0 0
Multi-Vitamins Totals:   1555 57.9 62 201.9
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 5 of  9) Macronutrients Breakdown:     17.99% 19.27% 62.74%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - December 12, 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) 3 slices of bacon 7:00 AM 140 10 0 10
Free style 3 large eggs (white only) 7:00 AM 51 0.3 0.6 10.8
Supplements: Monterey Jack Cheese stick 7:00 AM 80 7 0 5
Low Carb Protein Drink - Biotest Metabolic drive Oil Capsules\MV\KA 7:00 AM 0 0 0 0
Pre-Workout Drink - Biotest Power Drive T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Post-Workout Drink - Biotest Surge Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Creatine - Biotest Creatine Shrimps 12:00 PM 169 1.8 0 35.6
BSN CellMass  (Week 11 of 12 week cycle) Peanut Butter 1 spoon 10:00 AM 105 8 3 4
BSN Nitrix (Week 10 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 Chain Amino Acids (BCAA ) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Multi-Vitamins Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 5 of  9) Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
  Grilled Chicken Breast 6 oz 7:00 PM 180 2.25 0 39
  Sweet Potato 25 grams 7:00 PM 23 0 5.2 0
  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:     42.2 47.3 181.5
  Macronutrients Breakdown:     15.57% 17.45% 66.97%
  Target Macronutrients Breakdown:     68g 50g 180g
             
  Food Item Time Kcal Fat (g) Carb (g) Prot (g)
  BCAA 6:00 AM 0 0 0 0
Date: Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Thursday - December 13, 2007  Coffee with creamer 7:00 AM 38 4.6 2 0.6
Target Kcal: 1540 3 slices of bacon 7:00 AM 140 10 0 10
Workout: Recovery Day 3 large eggs (white only) 7:00 AM 51 0.3 0.6 10.8
Supplements: Monterey Jack Cheese stick 7:00 AM 80 7 0 5
Low Carb Protein Drink - Biotest Metabolic drive Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Pre-Workout Drink - Biotest Power Drive T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Post-Workout Drink - Biotest Surge Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Creatine - Biotest Creatine Grilled Chicken Breast 6 oz 12:00 PM 180 2.25 0 39
BSN CellMass  (Week 11 of 12 week cycle) Steamed Broccoli 12:00 PM 27 0 5.6 2
BSN Nitrix (Week 10 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 Chain Amino Acids (BCAA ) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Multi-Vitamins Protein Shake 1 scoop  5:00 PM 100 1.5 4 20
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 5 of  9) Omega Chocolate Truffles 1 pc 5:00 PM 105 8.5 5 1.5
  Beef Brisket 3 oz 7:00 PM 206 10.9 0 25.3
  Udo's Oil 3-6-9 Blend 2 Tbsp 7:00 PM 240 28 0 0
  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:   1547 77.55 29.2 174.2
  Macronutrients Breakdown:     27.60% 10.39% 62.00%
  Target Macronutrients Breakdown:     68g 50g 180g
             
  Food Item Time Kcal Fat (g) Carb (g) Prot (g)
  BCAA 6:00 AM 0 0 0 0
Date: Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Friday - December 14, 2007 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Target Kcal: 1540 Steel Cut Oatmeal 1 cup 7:00 AM 150 2.5 27 5
Workout: Arms for Combat \ Abs 2 large eggs (Boiled, white only) 7:00 AM 34 0.2 0.4 7.2
Abs (non-weighted) Oil Capsules\MV\KA 7:00 AM 40 0 0 0
A. Close-grip bench press, overcoming isometrics, top range T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Sets: 4 Reps: 30 seconds Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
Rest interval: 60 seconds \  Special technique: isometrics Beef Brisket 3 oz 12:00 PM 206 10.9 0 25.3
B. Standing barbell curl, yielding isometrics, mid-range Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
Sets: 4 Reps: 30 seconds Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Rest interval: 60 seconds \ Special technique: isometrics Peanut Butter 1 spoon 10:00 AM 105 8 3 4
C. Cable triceps extension, 2/1 (with the rope) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Sets: 4 Reps: 10 total (5 eccentrics per side) Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Rest interval: 60 seconds Protein Shake 1 scoop  5:00 PM 100 1.5 4 20
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase)  Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
with 1 arm in 5 seconds Trader Joe's Mojito Salmon 7:00 PM 310 16 6 32
D. Machine biceps curl, 2/1 Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
Sets: 4 Reps: 10 total (5 eccentrics per side) Nitrix 9:00 PM 0 0 0 0
Special technique: 2/1 – concentric (lifting phase) with 2 arms, eccentric (lowering phase)  ZMA 10:00 PM 0 0 0 0
with 1 arm in 5 seconds Totals:   1508 51.95 78.9 170.6
E. Overhead dumbbell triceps extension Macronutrients Breakdown:     17.23% 26.17% 56.59%
Sets: 3 Reps: 12-15 Rest interval: 45 seconds Target Macronutrients Breakdown:     56g 80g 180g
F. Reverse standing barbell curl            
Sets: 3 Reps: 12-15            
Rest interval: 45 seconds            
Workout: Recovery Day            
Supplements:            
Low Carb Protein Drink - Biotest Metabolic drive            
Pre-Workout Drink - Biotest Power Drive            
Post-Workout Drink - Biotest Surge            
Creatine - Biotest Creatine            
BSN CellMass  (Week 11 of 12 week cycle)            
BSN Nitrix (Week 10 of 12 week cycle)            
Oil Capsules - Biotest Flame Out             
Branch Chain Amino Acids (BCAA )            
Multi-Vitamins            
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 5 of  9) Food Item Time Kcal Fat (g) Carb (g) Prot (g)
  Coffee with creamer 9:00 AM 38 4.6 2 0.6
Date: Nutrisystem Chocolate Cake 9:00 AM 160 5 17 15
Saturday - December 15, 2007 Protein Shake 1 scoop 9:00 AM 100 1.5 4 20
Target Kcal: 1540 Oil Capsules\BCAA\MV\KA 9:00 AM 40 0 0 0
Workout: Chest Pre-Workout Drink\BCAA  10:00 AM 25 1.5 0 0
A. Flat Bench Barbell Press Protein Shake 1 scoop 9:00 AM 100 1.5 4 20
5 X 8 195 lbs Post-Workout Drink\Creatine\BCAA 11:30 AM 160 2.25 24.5 16.5
B. Incline Barbell Press Grilled Sea Bass  1:00 PM 319 11.7 10 7.7
5 X 8 165 lbs. Oil Capsules\BCAA\Rez-V 1:00 PM 40 0 0 0
C. Decline Dumbbell Press Ernie Jr. Mexican Restaurant (Cheat Dinner) 9:00 PM 900 50 60 40
3 X 8 70 lbs Oil Capsules\BCAA\MV 9:00 PM 40 0 0 0
Supplements: Nitrix 10:00 PM 0 0 0 0
Low Carb Protein Drink - Biotest Metabolic drive ZMA 10:00 PM 0 0 0 0
Pre-Workout Drink - Biotest Power Drive Totals:   1922 78.05 121.5 119.8
Post-Workout Drink - Biotest Surge Macronutrients Breakdown: