Week 13
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 24, 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: Traps\Lats\Shoulder\Abs | Oil Capsules\MV\BCAA\ | 8:00 AM | 40 | 0 | 0 | 0 |
| Abs (Weighted) | Pre-Workout Drink\BCAA | 10:00 AM | 160 | 1.125 | 12.25 | 8.25 |
| Free style | Workout Drink | 10:00 AM | 100 | 1.125 | 12.25 | 8.25 |
| Supplements: | Post-Workout Drink\Creatine\BCAA | 11:30 AM | 160 | 2.25 | 24.5 | 16.5 |
| Low Carb Protein Drink - Biotest Metabolic drive | T-Booster Alpha-Male\Nitrix | 1:00 PM | 0 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | El Pollo Loco (Breast and Leg) skinless | 2:00 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 2 scoop | 2:00 PM | 200 | 3 | 8 | 40 |
| BSN Nitrix (Week 12 of 12 week cycle) | Protein Shake 2 scoop | 4:00 PM | 200 | 3 | 8 | 40 |
| Oil Capsules - Biotest Flame Out | T-Booster Alpha-Male\Nitrix | 5:00 PM | 0 | 0 | 0 | 0 |
| Branch Chain Amino Acids (BCAA ) | Protein Shake 1 scoop | 6:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | Christmas Eve Dinner | 7:00 PM | 1200 | 70 | 90 | 65 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 of 9) | 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: | 2748 | 100.6 | 174 | 268.6 | ||
| Macronutrients Breakdown: | 18.52% | 32.03% | 49.45% | |||
| Target Macronutrients Breakdown: | 66 g | 30 g | 218 g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Tuesday - December 25, 2007 | BCAA | 6:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1436 | Oil Capsules\MV | 7:00 AM | 0 | 0 | 0 | 0 |
| Workout: Recovery Day | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Supplements: | Oil Capsules\BCAA\Rez-V | 1:00 PM | 0 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| Pre-Workout Drink - Biotest Power Drive | Pre-Workout Drink\BCAA | 4:00 PM | ||||
| Post-Workout Drink - Biotest Surge | Post-Workout Drink\Creatine\BCAA | 6:00 PM | ||||
| Creatine - Biotest Creatine | Grilled Salmon | 12:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 12 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: | 0 | 0 | 0 | 0 | |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 of 9) | Macronutrients Breakdown: | #DIV/0! | #DIV/0! | #DIV/0! | ||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Wednesday - December 26, 2007 | HotRox Extreme | 5:00 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1540 | Protein Shake 1 scoop | 6:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Arms | BCAA\Rez-V | 6:00 AM | 100 | 1.5 | 4 | 20 |
| A. Chin Ups 5 sets | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| B. Overhead Triceps Dumbbell extension 5 X 60 lbs | 3 slices of bacon | 7:00 AM | 140 | 10 | 0 | 10 |
| D. Barbell Curls 5 X 35 lbs. | 6 large eggs (white only) | 7:00 AM | 102 | 0.6 | 1.2 | 21.6 |
| C. Triceps press down 4 X 150 lbs. | Oil Capsules\MV | 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 | Beef Brisket 3 oz | 12:00 PM | 206 | 10.9 | 0 | 25.3 |
| Post-Workout Drink - Biotest Surge | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| BSN Nitrix (Week 12 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 7 of 9) | Grilled Chicken Breast 6 oz | 7:00 PM | 180 | 2.25 | 0 | 39 |
| Oil Capsules\BCAA\MV | 7:00 PM | 0 | 0 | 0 | 0 | |
| ZMA\Nitrix | 9:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 38.85 | 68.2 | 209.5 | |||
| Macronutrients Breakdown: | 12.27% | 21.54% | 66.18% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Thursday - December 27, 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: Chest | Coffee with creamer | 7:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Flat Bench DB press 5 X 85 lbs. | Grilled Chicken Breast 6 oz | 7:00 PM | 180 | 2.25 | 0 | 39 |
| B. Incline machine press 5 X 225 lbs | Oil Capsules\BCAA\MV\ | 7:00 AM | 40 | 0 | 0 | 0 |
| C. Decline DB Press 5 X 70 lbs. | T-Booster Alpha-Male\Nitrix | 9:00 AM | 0 | 0 | 0 | 0 |
| Supplements: | Protein Shake 1 scoop | 10:00 AM | 100 | 1.5 | 4 | 20 |
| Low Carb Protein Drink - Biotest Metabolic drive | Grilled Chicken Breast 6 oz | 12:00 PM | 180 | 2.25 | 0 | 39 |
| Pre-Workout Drink - Biotest Power Drive | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| Creatine - Biotest Creatine | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| BSN Nitrix (Week 12 of 12 week cycle) | Pre-Workout Drink\BCAA | 4:00 PM | 160 | 1.125 | 12.25 | 8.25 |
| Oil Capsules - Biotest Flame Out | Workout Drink | 5:00 PM | 100 | 1.125 | 12.25 | 8.25 |
| Branch Chain Amino Acids (BCAA ) | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Multi-Vitamins | Grilled Chicken Breast 6 oz | 7:00 PM | 180 | 2.25 | 0 | 39 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 of 9) | 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: | 1378 | 20.35 | 63 | 210.6 | ||
| Macronutrients Breakdown: | 6.92% | 21.43% | 71.64% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Friday - December 28, 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) | Protein shake (with carbs) | 7:00 AM | 200 | 6 | 13 | 23 |
| Free style | Oil Capsules\MV\ | 7:00 AM | 40 | 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 | Grilled Chicken Breast 6 oz | 7:00 PM | 180 | 2.25 | 0 | 39 |
| Post-Workout Drink - Biotest Surge | Oil Capsules\BCAA\Rez-V | 12:00 PM | 0 | 0 | 0 | 0 |
| Creatine - Biotest Creatine | Protein Shake 1 scoop | 2:00 PM | 100 | 1.5 | 4 | 20 |
| BSN Nitrix (Week 12 of 12 week cycle) | Pre-Workout Drink\BCAA | 4:00 PM | 160 | 1.125 | 12.25 | 8.25 |
| Oil Capsules - Biotest Flame Out | Workout Drink | 5:00 PM | 100 | 1.125 | 12.25 | 8.25 |
| Branch Chain Amino Acids (BCAA ) | Post-Workout Drink\Creatine\BCAA | 6:00 PM | 160 | 2.25 | 24.5 | 16.5 |
| Multi-Vitamins | T-Booster Alpha-Male\Nitrix | 3:00 PM | 0 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 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: | 1525 | 25.15 | 80 | 220.5 | ||
| Macronutrients Breakdown: | 7.72% | 24.57% | 67.71% | |||
| Target Macronutrients Breakdown: | 66 g | 30 g | 218 g | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Saturday - December 29, 2007 | Coffee with creamer | 8:00 AM | 38 | 4.6 | 2 | 0.6 |
| Target Kcal: 1436 | Protein Shake 1 scoop | 8:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Recovery Day | 6 large eggs (white only) | 7:00 AM | 102 | 0.6 | 1.2 | 21.6 |
| Supplements: | Oil Capsules\BCAA\MV\ | 8:00 AM | 40 | 0 | 0 | 0 |
| Low Carb Protein Drink - Biotest Metabolic drive | Can of Tuna | 3:00 PM | 180 | 3 | 0 | 39 |
| Pre-Workout Drink - Biotest Power Drive | Protein Shake 1 scoop | 11:00 AM | 100 | 1.5 | 4 | 20 |
| Post-Workout Drink - Biotest Surge | Trader Joe's New York Strip Steak 112 grams | 2:00 PM | 160 | 6 | 0 | 25 |
| Creatine - Biotest Creatine | Oil Capsules\BCAA\Rez-V | 1:00 PM | 40 | 0 | 0 | 0 |
| BSN Nitrix (Week 12 of 12 week cycle) | Protein Shake 1 scoop | 5:00 PM | 100 | 1.5 | 4 | 20 |
| Oil Capsules - Biotest Flame Out | Grilled Orange Roughy | 7:00 PM | 76 | 1 | 0 | 16 |
| Branch Chain Amino Acids (BCAA ) | 1 cup mixed veggies | 7:00 PM | 60 | 1.5 | 7 | 5 |
| Multi-Vitamins | Oil Capsules\BCAA\MV | 8:00 PM | 40 | 0 | 0 | 0 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 of 9) | Nitrix | 10:00 PM | 0 | 0 | 0 | 0 |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1036 | 21.2 | 22.2 | 167.2 | ||
| Macronutrients Breakdown: | 10.07% | 10.54% | 79.39% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 | |||
| Date: | Food Item | Time | Kcal | Fat (g) | Carb (g) | Prot (g) |
| Sunday - December 30, 2007 | HotRox | 7:30 AM | 0 | 0 | 0 | 0 |
| Target Kcal: 1436 | Meal 1: Protein shake | 8:00 AM | 100 | 1.5 | 4 | 20 |
| Workout: Chest | Coffee with creamer | 8:00 AM | 38 | 4.6 | 2 | 0.6 |
| A. Flat Bench DB press 5 X 85 lbs. | Shrimps 6 oz | 9:00 AM | 160 | 2 | 0 | 36 |
| B. Incline machine press 5 X 225 lbs | Grapefruit 7 oz | 9:00 AM | 64 | 0 | 16 | 1.3 |
| C. Decline DB Press 5 X 70 lbs. | Oil Capsules\MV\BCAA\ | 9:00 AM | 39 | 4.2 | 0 | 0 |
| Supplements: | Meal 2: Protein shake | 11:00 AM | 100 | 1.5 | 4 | 20 |
| Low Carb Protein Drink - Biotest Metabolic drive | Peanut Butter 1 Tbsp | 11:00 AM | 95 | 8 | 3.5 | 3.5 |
| Pre-Workout Drink - Biotest Power Drive | Workout | 11:30 AM | 0 | 0 | 0 | 0 |
| Post-Workout Drink - Biotest Surge | Post Workout Protein Shake | 1:00 PM | 100 | 1.5 | 4 | 20 |
| Creatine - Biotest Creatine | Meal 3: Grilled Tilapia 2 filet | 2:00 PM | 240 | 4.3 | 0 | 50.2 |
| BSN Nitrix (Week 12 of 12 week cycle) | Steamed Green Beans 85 grams | 2:00 PM | 30 | 0 | 6 | 2 |
| Oil Capsules - Biotest Flame Out | Oil Capsules\MV\BCAA\ | 2:00 PM | 39 | 4.2 | 0 | 0 |
| Branch Chain Amino Acids (BCAA ) | Meal 4: | 4:00 PM | 100 | 1.5 | 4 | 20 |
| Multi-Vitamins | Protein Shake 1 scoop | 4:00 PM | 100 | 1.5 | 4 | 20 |
| T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 7 of 9) | Meal 5: | 7:00 PM | ||||
| Trader Joe's New York Strip Steak 112 grams | 2:00 PM | 160 | 6 | 0 | 25 | |
| Meal 6: | 9:00 PM | 0 | 0 | 0 | 0 | |
| Protein Shake 1 scoop | 9:00 PM | 100 | 1.5 | 4 | 20 | |
| Almonds 12 Pcs | 9:00 PM | 75 | 7 | 3 | 3 | |
| ZMA | 10:00 PM | 0 | 0 | 0 | 0 | |
| Totals: | 1540 | 49.3 | 54.5 | 241.6 | ||
| Macronutrients Breakdown: | 14.27% | 15.78% | 69.95% | |||
| Target Macronutrients Breakdown: | 48 | 70 | 218 |