Week 3

Diet, Workout and Supplementation Log

The meals

(Click "The Meals" link for picture of some of the food)

Click here to go back to Main 6P40 Page

Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Tuesday - October 16, 2007            
Target Kcal: BSN CellMass Supplement 6:00 AM 40 0 10 0
Weight X 10 = Kcal  (+/- 10%) Coffee with creamer 7:00 AM 38 4.6 2 0.6
130 X 10 = 1300 (1170 - 1430 Kcal) Nutrisystem Breakfast 7:00 AM 150 1.5 28 8
Workout: Cardio\Abs Protein Shake 7:00 AM 100 2 2 18
HIIT Peach 10:30 AM 31 0.2 7.5 0.7
Abs (weighted) Kiwi 10:30 AM 46 0.4 11.1 0.9
Supplements: Nutrisystem Lunch 12:30 PM 200 1.5 36 12
BSN CellMass  (Week 3 of 12 week cycle) Protein Shake 12:30 PM 100 2 2 18
BSN NO Explode (Week 8 of 12 week cycle) BSN NO Explode Supplement 3:30 PM 30 0 7 0
BSN Nitrix (Week 2 of 12 week cycle) BSN CellMass Supplement 6:00 PM 40 0 10 0
  Can of Tuna 6:30 PM 180 0 0 39
  Nutrisystem Dinner 8:00 PM 130 5 11 10
  12 small strawberries 8:30 PM 24 0 2.4 0
  Totals:   1109 17.2 129 107.2
  Macronutrients Breakdown:     6.79% 50.91% 42.30%
             
Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Wednesday - October 17, 2007 BSN CellMass Supplement 6:00 AM 40 0 10 0
Target Kcal: Coffee with creamer 7:00 AM 38 4.6 2 0.6
Weight X 10 = Kcal  (+/- 10%) Nutrisystem Breakfast 7:00 AM 150 1.5 28 8
130 X 10 = 1300 (1170 - 1430 Kcal) Protein Shake 7:00 AM 100 2 2 18
Workout: Chest\Traps\Shoulder\Abs Peach 10:30 AM 31 0.2 7.5 0.7
DB flat press 5 X 85  8/6/8/8 Kiwi 10:30 AM 46 0.4 11.1 0.9
DB shrugs 5 X 70  12/12/12/12 Nutrisystem Lunch 12:30 PM 220 6 25 16
BB incline press 4 X 60  8/8/8/8 Baby carrots 12:30 PM 35 0 8 1
Cable chest flies 5 X 80  8/8/8/8 Protein Shake 7:00 AM 100 2 2 18
Upright row (traps) 3 X 80 8/8/8 BSN NO Explode Supplement 3:30 PM 30 0 7 0
Abs (no weight) BSN CellMass Supplement 6:30 PM 40 0 10 0
Supplements: Can of Tuna 7:00 PM 180 3 0 39
BSN CellMass  (Week 3 of 12 week cycle) Protein Shake 8:00 PM 200 4 4 36
BSN NO Explode (Week 8 of 12 week cycle)            
BSN Nitrix (Week 2 of 12 week cycle)            
  Totals:   1210 23.7 116.6 138.2
  Macronutrients Breakdown:     8.51% 41.87% 49.62%
             
Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Thursday - October 18, 2007 BSN CellMass Supplement 6:00 AM 40 0 10 0
Target Kcal: Coffee with creamer 7:00 AM 38 4.6 2 0.6
Weight X 10 = Kcal  (+/- 10%) 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
130 X 10 = 1300 (1170 - 1430 Kcal) 3 slices of bacon 7:00 AM 140 10 0 10
Workout: Recovery day Omega 3 Fatty Acids 7:00 AM 30 3 0 0
Supplements: Protein Shake 2 scoop 10:30 AM 200 4 4 36
BSN CellMass  (Week 3 of 12 week cycle) 2 large eggs (white only) 1:00 PM 34 0.2 0.4 7.2
BSN NO Explode (Week 8 of 12 week cycle) Meatballs 6 pcs. 1:00 PM 210 14 7 14
BSN Nitrix (Week 2 of 12 week cycle) Omega 3 Fatty Acids 1:00 PM 30 3 0 0
Trader Joe's Omega 3 Fatty Acids Protein Shake 2 scoop 3:00 PM 200 4 4 36
GNC BCAA 1800 BSN CellMass Supplement 6:30 PM 40 0 10 0
GNC Multi-Vitamins Trader Joe's tender loin filet 6 oz 7:00 PM 240 9 0 37.5
  Omega 3 Fatty Acids 7:00 PM 30 3 0 0
  Totals:   1266 55.00 37.80 148.50
  Macronutrients Breakdown:     22.79% 15.67% 61.54%
             
Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Friday - October 19, 2007 Protein Shake 1 scoop 6:00 AM 100 2 2 18
Target Kcal: Coffee with creamer 7:00 AM 38 4.6 2 0.6
Weight X 10 = Kcal  (+/- 10%) 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
130 X 10 = 1300 (1170 - 1430 Kcal) 3 slices of bacon 7:00 AM 140 10 0 10
Workout: Arms (Arms for Combat Program) Omega 3 Fatty Acids 7:00 AM 30 3 0 0
Decline DB triceps extension 4 X 35 8/8/8/8 BSN CellMass Supplement 7:00 AM 40 0 10 0
One arm preacher curl 4 X 35 8/8/8/8 Protein Shake 1 scoop 10:00 AM 100 2 2 18
Triceps Press down  reps 1-2 and 5-6 = 604 tempo;  2 large eggs (white only) 12:00 PM 34 0.2 0.4 7.2
       reps 3-4 and 7-8 = explosive 120 lbs Tyson Skinless Chicken Breast 12:00 PM 160 3 1 31
Cable curl reps 1-2 and 5-6 = 604 tempo;             
      reps 3-4 and 7-8 = explosive 100 lbs Omega 3 Fatty Acids 12:00 PM 30 3 0 0
Overhead rope extension 3 X 90 12/12/12/ BSN CellMass Supplement 12:00 PM 40 0 10 0
Seated dumbbell curl 3 X 35 26/16/16 Protein Shake 3 scoop 2:00 PM 300 6 6 54
Abs (weighted) BSN NO Explode Supplement 3:30 PM 30 0 7 0
Supplements: BSN CellMass Supplement 6:00 PM 40 0 10 0
BSN CellMass  (Week 3 of 12 week cycle) Trader Joe's tender loin filet 6 oz 7:00 PM 240 9 0 37.5
BSN NO Explode (Week 8 of 12 week cycle) Omega 3 Fatty Acids 7:00 PM 30 3 0 0
BSN Nitrix (Week 2 of 12 week cycle)            
Trader Joe's Omega 3 Fatty Acids            
GNC BCAA 1800            
GNC Multi-Vitamins Totals:   1386 46 50.8 183.5
  Macronutrients Breakdown:     16.41% 18.12% 65.47%
             
Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Saturday - October 20, 2007 Protein Shake 1 scoop 9:00 AM 100 2 2 18
Target Kcal: Coffee with creamer 9:00 AM 38 4.6 2 0.6
Weight X 10 = Kcal  (+/- 10%) Eggs with bits of sausage 9:00 AM 120 3 10 14
130 X 10 = 1300 (1170 - 1430 Kcal) Monterey Jack Cheese stick 9:00 AM 80 7 0 5
Workout: Cardio Omega 3 Fatty Acids 9:00 AM 30 3 0 0
HIIT BSN CellMass Supplement 10:30 AM 40 0 10 0
Supplements: BSN NO Explode Supplement 10:30 AM 30 0 7 0
BSN CellMass  (Week 3 of 12 week cycle) Protein Shake 2 scoop 10:30 AM 200 4 4 36
BSN NO Explode (Week 8 of 12 week cycle) 2 large eggs (white only) 2:00 PM 34 0.2 0.4 7.2
BSN Nitrix (Week 2 of 12 week cycle) Tyson Skinless Chicken Breast 2:00 PM 160 3 1 31
Trader Joe's Omega 3 Fatty Acids Omega 3 Fatty Acids 2:00 PM 30 3 0 0
GNC BCAA 1800 BSN CellMass Supplement 2:00 PM 40 0 10 0
GNC Multi-Vitamins Protein Shake 2 scoop 2:00 PM 100 2 2 18
  BSN CellMass Supplement 6:00 PM 40 0 10 0
  Roast Beef 8:00 PM 280 6 2 52
  Omega 3 Fatty Acids 8:00 PM 30 3 0 0
  Totals:   1352 40.8 60.4 181.8
  Macronutrients Breakdown:     14.42% 21.34% 64.24%
             
Date: Food Item Time Kcal Fat (g) Carb (g) Protein (g)
Sunday - October 21, 2007 Protein Shake 1 scoop 9:00 AM 100 2 2 18
Target Kcal: Coffee with creamer 9:00 AM 38 4.6 2 0.6
Weight X 10 = Kcal  (+/- 10%) Monterey Jack cheese stick 9:00 AM 80 7 0 5
130 X 10 = 1300 (1170 - 1430 Kcal) 3 large eggs (white only) 9:00 AM 51 0.3 0.6 10.8
Workout: Chest\Traps\Shoulder\Abs Vienna Sausage - 3 small links 9:00 AM 130 12 1 5
Machine incline press 4 X 200 8/8/7/8 Omega 3 Fatty Acids 9:00 AM 30 3 0 0
DB decline press 4 X 70 8/8/8/8 BSN CellMass Supplement 11:30 AM 40 0 10 0
DB flat press 3 X 70 8/8/8 BSN NO Explode Supplement 11:30 AM 30 0 7 0
Machine flies 3 X 150 8/8/8 Protein Shake 2 scoop 11:30 AM 200 4 4 36
Shrugs 4 X 70 8/8/8/8 Can of Tuna 3:00 PM 180 3 0 39
Upright row (traps) 4 X 70 8/8/8 Omega 3 Fatty Acids 3:00 PM 30 3 0 0
Abs (non-weighted) BSN CellMass Supplement 3:00 PM 40 0 10 0
Supplements: Weekly cheat dinner 8:30 PM 1150 30 70 40
BSN CellMass  (Week 3 of 12 week cycle) > CPK Hawaiian pizza 2 slices 8:30 PM        
BSN NO Explode (Week 8 of 12 week cycle) > Spinach & Artichoke dip  8:30 PM        
BSN Nitrix (Week 2 of 12 week cycle) > Totilla chips 8:30 PM        
Trader Joe's Omega 3 Fatty Acids > 1 scope green tea ice cream 8:30 PM        
GNC BCAA 1800 Omega 3 Fatty Acids 3:00 PM 30 3 0 0
GNC Multi-Vitamins BSN CellMass Supplement 3:00 PM 40 0 10 0
  Totals:   2169 71.9 116.6 154.4
  Macronutrients Breakdown:     20.97% 34.00% 45.03%

Click here to go back to Main 6P40 Page