Week  12

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: 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)            

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