Week  13

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 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

 


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