Week 12
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 10, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1436 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Recovery Day | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Supplements: | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| Low Carb Protein Drink - Biotest Metabolic drive | 4 large eggs (Boiled, white only) | 7:00 AM | 64 | 0.4 | 0.8 | 14.4 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 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 2 scoop | 10:00 AM | 200 | 3 | 8 | 40 |
| BSN Nitrix (Week 11 of 12 week cycle) | Udo's Oil 3-6-9 Blend 1 Tbsp | 10:00 AM | 120 | 14 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Canned Salmon | 12:00 PM | 160 | 2 | 0 | 36 |
| Branch Chain Amino Acids (BCAA ) | Oil Capsules\BCAA\Rez-V | 12:00 PM | 40 | 0 | 0 | 0 |
| Multi-Vitamins | Protein Shake 2 scoop | 2:00 PM | 200 | 3 | 8 | 40 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | 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 | |
| Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 | |
| Trader Joe's New York Strip Steak 112 grams | 7:00 PM | 160 | 6 | 0 | 25 | |
| 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: | 1522 | 60 | 26.8 | 206 | ||
| Macronutrients Breakdown: | 20.49% | 9.15% | 70.36% | |||
| Target Macronutrients Breakdown: | 66 g | 30 g | 218 g | |||
| 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: 1436 | Protein Shake 1 scoops | 7:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Arms | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Chin Ups 5 sets | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| B. Overhead Triceps Dumbbell extension 5 X 60 lbs | 3 large eggs (white only) | 7:00 AM | 51 | 0.3 | 0.6 | 10.8 |
| D. Barbell Curls 5 X 35 lbs. | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| C. Triceps press down 4 X 150 lbs. | Oil Capsules\MV\KA | 7:00 AM | 0 | 0 | 0 | 0 |
| Supplements: | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Peanut Butter 1 Tbsp | 11:00 PM | 100 | 8.5 | 3.5 | 3.5 |
| Post-Workout Drink - Biotest Surge | Potluck at work (Chicken, beef, etc) | 1:00 PM | 350 | 10 | 12 | 55 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\Rez-V | 1:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 11 of 12 week cycle) | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Pre-Workout Drink\BCAA | 4:00 PM | 160 | 1.125 | 12.25 | 8.25 |
| Branch Chain Amino Acids (BCAA ) | Workout Drink | 5:00 PM | 100 | 1.125 | 12.25 | 8.25 |
| Multi-Vitamins | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | Grilled Salmon | 12:00 PM | 250 | 5 | 0.5 | 32 |
| Oil Capsules\BCAA\MV | 7:30 PM | 0 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1629 | 52.9 | 75.6 | 189.9 | ||
| Macronutrients Breakdown: | 16.61% | 23.74% | 59.64% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - December 19, 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. Flat Bench DB press 5 X 85 lbs. | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| B. Incline machine press 5 X 225 lbs | 3 large eggs (white only) | 7:00 AM | 51 | 0.3 | 0.6 | 10.8 |
| C. Decline DB Press 5 X 70 lbs. | Monterey Jack Cheese stick | 7:00 AM | 80 | 7 | 0 | 5 |
| Supplements: | Oil Capsules\MV\KA | 7:00 AM | 0 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Post-Workout Drink - Biotest Surge | Peanut Butter 1 Tbsp | 11:00 PM | 100 | 8.5 | 3.5 | 3.5 |
| Creatine - Biotest Creatine | Grilled Chicken Breast 6 oz | 12:00 PM | 180 | 2.25 | 0 | 39 |
| BSN Nitrix (Week 11 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 | 160 | 1.125 | 12.25 | 8.25 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | Workout Drink | 5:00 PM | 100 | 1.125 | 12.25 | 8.25 |
| Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 | |
| Grilled Pork Chop | 7:00 PM | 205 | 12.8 | 0 | 21 | |
| Protein Shake 1 scoop | 7:00 PM | 100 | 1.5 | 4 | 20 | |
| 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: | 55.95 | 71.1 | 202.9 | |||
| Macronutrients Breakdown: | 16.96% | 21.55% | 61.49% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - December 20, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1436 | Protein Shake 1 scoop | 6:00 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) | 6 large eggs (white only) | 7:00 AM | 102 | 0.6 | 1.2 | 21.6 |
| Free style | Danish Havarti Cheese | 6:00 PM | 120 | 10 | 0 | 5 |
| Supplements: | Oil Capsules\BCAA\MV\KA | 7:00 AM | 40 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Post-Workout Drink - Biotest Surge | Pistachios 32 kernel | 11:00 PM | 159 | 12.9 | 7.5 | 6 |
| Creatine - Biotest Creatine | Grilled Pork Chop | 12:00 PM | 205 | 12.8 | 0 | 21 |
| BSN Nitrix (Week 11 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 | 160 | 1.125 | 12.25 | 8.25 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | Workout Drink | 5:00 PM | 100 | 1.125 | 12.25 | 8.25 |
| 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 | |
| Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 | |
| 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: | 1834 | 57.15 | 96.7 | 195.7 | ||
| Macronutrients Breakdown: | 16.35% | 27.66% | 55.99% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - December 21, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1436 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Recovery Day | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| Supplements: | 1 large egg (Boiled, white only) | 7:00 AM | 17 | 0 | 0 | 3.6 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein shake (with carbs) | 7:00 AM | 200 | 6 | 13 | 23 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\MV\KA | 7:00 AM | 40 | 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 Nitrix (Week 11 of 12 week cycle) | Grilled Salmon | 12:00 PM | 250 | 5 | 0.5 | 32 |
| Oil Capsules - Biotest Flame Out | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Branch Chain Amino Acids (BCAA ) | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 |
| Sashimi Dinner (raw fish) 12 slices | 7:30 PM | 207 | 1.8 | 0 | 44.9 | |
| Oil Capsules\BCAA\MV | 7:30 PM | 40 | 0 | 0 | 0 | |
| Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1192 | 23.4 | 31.5 | 184.1 | ||
| Macronutrients Breakdown: | 9.79% | 13.18% | 77.03% | |||
| Target Macronutrients Breakdown: | 66 g | 30 g | 218 g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - December 22, 2007 | Coffee with creamer | 8:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1436 | Protein Shake 2 scoop | 8:00 AM | 200 | 3 | 8 | 40 |
| Workout: Arms | Protein shake (with carbs) | 8:00 AM | 200 | 6 | 13 | 23 |
| A. Chin Ups 5 sets | Oil Capsules\BCAA\MV\KA | 8:00 AM | 40 | 0 | 0 | 0 |
| B. Overhead Triceps Dumbbell extension 5 X 60 lbs | Pre-Workout Drink\BCAA | 9:00 AM | 160 | 1.125 | 12.25 | 8.25 |
| D. Barbell Curls 5 X 35 lbs. | Workout Drink | 9:00 AM | 100 | 1.125 | 12.25 | 8.25 |
| C. Triceps press down 4 X 150 lbs. | Post-Workout Drink\Creatine\BCAA | 10:30 AM | 160 | 2.25 | 24.5 | 16.5 |
| Supplements: | El Pollo Loco (Breast and Leg) skinless | 1:00 PM | 270 | 8 | 0 | 47 |
| Low Carb Protein Drink - Biotest Metabolic drive | Oil Capsules\BCAA\Rez-V | 1:00 PM | 40 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 4:00 PM | 200 | 3 | 8 | 40 |
| Post-Workout Drink - Biotest Surge | Cioppino Seafood Stew | 7:00 PM | 340 | 12 | 16 | 44 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\MV | 8:00 PM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 11 of 12 week cycle) | Nitrix | 10:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| Branch Chain Amino Acids (BCAA ) | Totals: | 1788 | 41.1 | 96 | 227.6 | |
| Multi-Vitamins | Macronutrients Breakdown: | 11.27% | 26.32% | 62.41% | ||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) | Target Macronutrients Breakdown: | 48 | 70 | 218 | ||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - December 23, 2007 | Protein shake (with carbs) | 8:00 AM | 200 | 6 | 13 | 23 |
| Target Kcal: 1436 | Coffee with creamer | 8:00 AM | 38 | 4.6 | 2 | 0.6 |
| Workout: Chest | Oil Capsules\MV\BCAA\KA | 8:00 AM | 40 | 0 | 0 | 0 |
| A. Flat Bench DB press 5 X 85 lbs. | Pre-Workout Drink\BCAA | 9:00 AM | 160 | 1.125 | 12.25 | 8.25 |
| B. Incline machine press 5 X 225 lbs | Workout Drink | 9:00 AM | 100 | 1.125 | 12.25 | 8.25 |
| C. Decline DB Press 5 X 70 lbs. | Post-Workout Drink\Creatine\BCAA | 10:30 AM | 160 | 2.25 | 24.5 | 16.5 |
| Supplements: | El Pollo Loco (Breast and Leg) skinless | 12:00 PM | 270 | 8 | 0 | 47 |
| Low Carb Protein Drink - Biotest Metabolic drive | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 4:00 PM | 100 | 1.5 | 4 | 20 |
| Post-Workout Drink - Biotest Surge | Grilled Chicken Breast 2 pcs. 6 oz | 7:00 PM | 360 | 4.5 | 0 | 78 |
| Creatine - Biotest Creatine | Nitrix | 9:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 11 of 12 week cycle) | ZMA | 10:00 PM | 0 | 0 | 0 | 0 |
| Oil Capsules - Biotest Flame Out | Totals: | 1528 | 30.6 | 72 | 221.6 | |
| Branch Chain Amino Acids (BCAA ) | Macronutrients Breakdown: | 9.44% | 22.21% | 68.35% | ||
| Multi-Vitamins | Target Macronutrients Breakdown: | 48 | 70 | 218 | ||
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 6 of 9) |