Week  6

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 - November 05, 2007 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Target Kcal: 1540 Chicken Sausage 1 link 7:00 AM 170 7 8 17
Workout: Traps\Lats\Shoulder\Abs 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Abs (Weighted) Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Free style Omega 3 Fatty Acids 7:00 AM 36 4 0 0
Supplements: Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
BSN CellMass  (Week 6 of 12 week cycle) Tyson skinless chicken breast 12:30 PM 160 3 1 31
BSN NO Explode (Week 11 of 12 week cycle) Asparagus 2 spears 12:30 PM 5 0 1.25 1.2
BSN Nitrix (Week 5 of 12 week cycle) 2 large eggs (white only) 12:30 PM 34 0.2 0.4 7.2
Omega 3 Fatty Acids Omega 3 Fatty Acids 12:30 PM 36 4 0 0
GNC BCAA 1800 Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
GNC Multi-Vitamins Vassive NO 3:30 PM 30 0 7 0
  Vassive CE 5:00 PM 30 0 7 0
  Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
  Grilled Salmon with steamed vegetables 7:30 PM 322 8 7.5 34.5
  Omega 3 Fatty Acids 7:30 PM 36 4 0 0
  Totals:   1411 41 46.55 194.7
  Macronutrients Breakdown:     14.53% 16.49% 68.98%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - November 06, 2007 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Recovery Day 3 slices of bacon 7:00 AM 140 10 0 10
Supplements: 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
BSN CellMass  (Week 6 of 12 week cycle) BSN CellMass Supplement 7:00 AM 40 0 10 0
BSN NO Explode (Week 11 of 12 week cycle) Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
BSN Nitrix (Week 5 of 12 week cycle) Omega 3 Fatty Acids 7:00 AM 36 4 0 0
Omega 3 Fatty Acids Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
GNC BCAA 1800 Grilled Salmon 12:00 PM 250 5 0.5 32
GNC Multi-Vitamins Broccoli 1 cup 12:00 PM 30 0 4 0
  Omega 3 Fatty Acids 12:00 PM 36 4 0 0
  Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
  Almonds 1/4 cup 4:00 PM 170 14 6 6
  Seasoned rack of lamb  7:00 PM 340 26 9 21
  Totals:   1594 73.8 46 172.8
  Macronutrients Breakdown:     25.22% 15.72% 59.06%
  Target Macronutrients Breakdown:     68g 50g 180g
          89.9  
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - November 07, 2007 BSN CellMass Supplement 6:00 AM 40 0 10 0
Target Kcal: 1540 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout:  Arms for Combat(Week 4)\Abs Coffee with creamer 7:00 AM 38 4.6 2 0.6
Abs (Non-Weighted) McCann's Irish oat meal  7:00 AM 150 2 26 4
A1.Triceps cable press down 3 slices of bacon 7:00 AM 140 10 0 10
10 X 120 lbs. 10 sets Omega 3 Fatty Acids 7:00 AM 36 4 0 0
A2. Low pulley curl Protein Shake 1scoop 10:00 AM 120 1.5 3 24
10 X 100 lbs. 10 sets Tyson skinless chicken breast 12:00 PM 160 3 1 31
(Alternate between A1 and A2 60 Sec. rest) Turkey maple sausage link 12:00 PM 200 12 4 20
Supplements: Omega 3 Fatty Acids 12:00 PM 36 4 0 0
BSN CellMass  (Week 6 of 12 week cycle) Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
BSN NO Explode (Week 11 of 12 week cycle) BSN NO Explode Supplement 4:00 PM 30 0 7 0
BSN Nitrix (Week 5 of 12 week cycle) BSN CellMass Supplement 5:00 PM 40 0 10 0
Omega 3 Fatty Acids Protein Shake 1scoop 6:00 PM 120 1.5 3 24
GNC BCAA 1800 Trader Joe's New York Strip Steak  150 grams 7:00 PM 273 9.6 0 43.9
  Sautéed mushrooms and almonds 7:00 PM 80 6 8 4
  Totals:   1703 61.2 80 209.5
  Macronutrients Breakdown:     17.45% 22.81% 59.74%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food\Supplement Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - November 08, 2007 BSN CellMass\BCAA\Nitrix\MV\KA 6:00 AM 40 0 10 0
Target Kcal: 1540 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout: Chest Coffee with creamer 7:00 AM 38 4.6 2 0.6
A. (Heavy) Incline barbell press  Quaker Organic oatmeal 7:00 AM 100 2 19 4
5 X 90 lbs  5 (Failure) (10 sec)/max(15 sec)/max(15 sec) Turkey maple sausage link 7:00 AM 100 6 2 10
(Aim for 10 to 12 rest total) 120 seconds rest between sets Omega 3 Fatty Acids 7:00 AM 36 4 0 0
B1. (Post-Fatigue Exercise #1) Incline dumbbell press T-Booster Alpha-Male 9:00 AM        
B2. (Post-Fatigue Exercise #2) Incline cable flies Protein Shake 1scoop 10:00 AM 120 1.5 3 24
Supersets 3 X 10/10/10 Nitrix 11:00 AM        
C.Combo concentric cable press/eccentric cable flies Pot Roast 3 oz. 12:00 PM 190 11 2 20
D. (100 Reps Set) Machine incline press Broccoli with Cheese 12:00 PM 60 3 7 2
Supplements: Omega 3 Fatty Acids\BCAA\Rez-V 12:00 PM 36 4 0 0
BSN CellMass  (Week 6 of 12 week cycle) Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
BSN NO Explode (Week 11 of 12 week cycle) T-Booster Alpha-Male 3:00 PM        
BSN Nitrix (Week 5 of 12 week cycle) BSN NO Explode\KA 3:45 PM 30 0 7 0
Omega 3 Fatty Acids BSN CellMass 5:00 PM 40 0 10 0
BCAA  Protein Shake 1scoop 6:00 PM 120 1.5 3 24
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of  8) Carne Asada 4 oz. 7:30 PM 190 9 1 21
  Metamucil Fiber Supplement 7:30 PM 20 0 5 0
  Omega 3 Fatty Acids\BCAA 7:30 PM 36 4 0 0
  T-Booster ZMA 9:00 PM        
  Totals:   1360 49.6 77 153.6
  Macronutrients Breakdown:     17.70% 27.48% 54.82%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food\Supplement Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - November 09, 2007 BSN CellMass\BCAA\Nitrix\MV\KA 6:00 AM 40 0 10 0
Target Kcal: 1540 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Workout:  Arms for Combat (Week 4) \ Abs Coffee with creamer 7:00 AM 38 4.6 2 0.6
Abs (Non-Weighted) 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
  4 pcs. Meatballs 7:30 AM 160 10 4 14
Supplements: Omega 3 Fatty Acids 7:00 AM 36 4 0 0
BSN CellMass  (Week 6 of 12 week cycle) T-Booster Alpha-Male 9:00 AM 0 0 0 0
BSN NO Explode (Week 11 of 12 week cycle) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
BSN Nitrix (Week 5 of 12 week cycle) Nitrix 11:00 AM 0 0 0 0
Omega 3 Fatty Acids Grilled Carne Asada 4 oz. 12:00 PM 190 9 1 21
BCAA  Metamucil Fiber Supplement 12:00 PM 20 0 5 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of  8) Omega 3 Fatty Acids\BCAA\Rez-V 12:00 PM 36 4 0 0
  Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
  T-Booster Alpha-Male 3:00 PM 0 0 0 0
  BSN NO Explode\KA 3:45 PM 30 0 7 0
  Protein Shake 1scoop 6:00 PM 120 1.5 3 24
  Trader Joe's New York Strip Steak  150 grams 7:30 PM 273 9.6 0 43.9
  Grilled Zucchini 150 grams. 7:30 PM 24 0.3 5 1.8
  Udo's Oil 3-6-9 Blend 1 Tbsp 7:30 PM 120 24 0 0
  T-Booster ZMA 9:00 PM 0 0 0 0
  Totals:   1481 71.7 46.4 184.5
  Macronutrients Breakdown:     23.69% 15.33% 60.97%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food\Supplement Item Time Kcal Fat (g) Carb (g) Prot (g)
Saturday - November 10, 2007 BCAA\MV\KA 9:00 AM 0 0 0 0
Target Kcal: 1540 Coffee with creamer 9:00 AM 38 4.6 2 0.6
Workout: Recovery Day Eggs Fried 3 pcs (whole) 9:00 AM 276 21 1.2 18.9
Supplements: Ketchup 9:00 AM 30 0 6 0
BSN CellMass  (Week 6 of 12 week cycle) Whole Wheat Bread 100% 2 slices 9:00 AM 80 0.5 18 4
BSN NO Explode (Week 11 of 12 week cycle) Omega 3 Fatty Acids 9:00 AM 36 4 0 0
BSN Nitrix (Week 5 of 12 week cycle) T-Booster Alpha-Male\Nitrix 11:00 AM 0 0 0 0
Omega 3 Fatty Acids Protein Shake 1 scoop 12:00 PM 120 1.5 3 24
BCAA  Trader Joe's New York Strip Steak  150 grams 1:30 PM 135 5 0 22
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of  8) Kraft Cheese stick 1:30 PM 120 10 0 6
  Metamucil Fiber Supplement 1:30 PM 20 0 5 0
  Omega 3 Fatty Acids\BCAA\Rez-V\KA 1:30 PM 36 4 0 0
  Nitrix 3:30 PM 0 0 0 0
  T-Booster Alpha-Male 5:00 PM 0 0 0 0
  Refeed Dinner: 8:30 PM 0 0 0 0
  Mexico City Restaurant (LA) 8:30 PM 0 0 0 0
  Pozole 8:30 PM 900 40 80 40
  Chicken Tamales 8:30 PM 0 0 0 0
  Chicken and Cheese Enchilada 8:30 PM 0 0 0 0
  Chips and Salsa 8:30 PM 0 0 0 0
  Apple  Torte Tartan 8:30 PM 0 0 0 0
  Omega 3 Fatty Acids\BCAA 10:00 PM 0 0 0 0
  Totals:   1791 90.6 115.2 115.5
  Macronutrients Breakdown:     28.20% 35.85% 35.95%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food\Supplement Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - November 11, 2007 Nitrix\BCAA\T-Booster\MV 9:30 AM 0 0 0 0
Target Kcal: 1540 4 Eggs (Fried) 1 whole, 3 whites only 11:00 AM 143 7.3 0.6 16.8
Workout: Recovery Day Whole Wheat Bread 100% 1 slice 11:00 AM 40 0.25 9 2
Supplements: Ketchup 11:00 AM 30 0 6 0
BSN CellMass  (Week 6 of 12 week cycle) Protein Shake 1 scoop 1:30 PM 120 1.5 3 24
BSN NO Explode (Week 11 of 12 week cycle) Omega 3 Fatty Acids\Rez-V 11:00 AM 36 4 0 0
BSN Nitrix (Week 5 of 12 week cycle) BSN NO Explode\KA 12:00 PM 40 0 10 0
Omega 3 Fatty Acids Protein Shake 2 scoops 2:30 PM 240 3 6 48
BCAA  Omega 3 Fatty Acids\BCAA 2:30 PM 36 4 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 1 of  8) T-Booster Alpha-Male\Nitrix\KA 5:30 PM 0 0 0 0
  Omega 3 Fatty Acids\BCAA\Rez-V\KA 1:30 PM 36 4 0 0
  T-Booster Alpha-Male\Nitrix\KA 5:00 PM 0 0 0 0
  Protein Shake 1 scoop 6:30 PM 120 1.5 3 24
  Chicken Kabob w\ small bread 7:30 PM 350 11 10 56
  Omega 3 Fatty Acids\BCAA\MV 7:30 PM 0 0 0 0
  Udo's Oil 3-6-9 Blend 1 Tbsp 7:30 PM 120 24 0 0
  ZMA 9:00 PM 0 0 0 0
  BCAA\Nitrix 10:00 PM 0 0 0 0
  Totals:   1311 60.55 47.6 170.8
  Macronutrients Breakdown:     21.71% 17.06% 61.23%
  Target Macronutrients Breakdown:     68g 50g 180g

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