Week  7

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 12, 2007 BSN CellMass Supplement\Nitrix 6:00 AM 40 0 10 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Chest 4 slices of bacon 7:00 AM 160 14 0 10
Neutral grip dumbbell press 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Decline bench press Oil Capsules\BCAA\Nitrix\MV\KA 7:00 AM 40 0 0 0
Post-Fatigue Exercise 3 X 8 T-Booster Alpha-Male 9:00 AM 0 0 0 0
Two-position cable crossover Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Reps: 8-10 to high position Nitrix 11:00 AM 0 0 0 0
8 to 10 to low position Beef Lula Kabob 12:00 PM 259 16.3 0 26.1
(100 Reps Set) Half (peak) reps on pec deck Fire Roasted Tomato 12:00 PM 30 1.5 4 1
Supplements: Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
BSN CellMass  (Week 7 of 12 week cycle) Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
BSN NO Explode (Week 12 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
BSN Nitrix (Week 6 of 12 week cycle) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Omega 3 Fatty Acids BSN NO Explode Supplement 4:00 PM 30 0 7 0
GNC BCAA 1800 BSN CellMass Supplement 5:00 PM 40 0 10 0
GNC Multi-Vitamins Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Grilled Salmon with steamed vegetables 7:00 PM 260 11 7.5 34.5
  Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
  Nitrix 8:30 PM 0 0 0 0
  ZMA 9:30 PM 0 0 0 0
  Totals:   1611 67.6 52.9 175.4
  Macronutrients Breakdown:     22.85% 17.88% 59.28%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - November 13, 2007 BSN CellMass Supplement\Nitrix 6:00 AM 40 0 10 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Traps\Lats\Shoulder\Abs 4 slices of bacon 7:00 AM 160 14 0 10
Abs (Weighted) 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Free style Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
Supplements: Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
BSN CellMass  (Week 7 of 12 week cycle) T-Booster Alpha-Male 9:00 AM 0 0 0 0
BSN NO Explode (Week 12 of 12 week cycle) Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
BSN Nitrix (Week 6 of 12 week cycle) Nitrix 11:00 AM 0 0 0 0
Omega 3 Fatty Acids Grilled Salmon with steamed vegetables 12:00 PM 180 11 0 24
GNC BCAA 1800 Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
GNC Multi-Vitamins Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 24 0 0
  T-Booster Alpha-Male 3:00 PM 0 0 0 0
  BSN NO Explode Supplement 4:00 PM 30 0 7 0
  BSN CellMass Supplement 5:00 PM 40 0 10 0
  Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
  Grilled skinless chicken breast 7:30 PM 160 3 1 31
  Sweet Potato 90 grams 7:30 PM 90 0.2 20.7 2
  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:   1492 63 63.1 170.8
  Macronutrients Breakdown:     21.29% 21.32% 57.72%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - November 14, 2007 BSN CellMass Supplement\Nitrix 6:00 AM 40 0 10 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Recovery Day 4 pcs. Meatballs 7:30 AM 160 10 4 14
Supplements: 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
BSN CellMass  (Week 7 of 12 week cycle) Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
BSN NO Explode (Week 12 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
BSN Nitrix (Week 6 of 12 week cycle) Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Omega 3 Fatty Acids T-Booster Alpha-Male 9:00 AM 0 0 0 0
GNC BCAA 1800 Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
GNC Multi-Vitamins Nitrix 11:00 AM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Grilled skinless chicken breast 12:00 PM 160 3 1 31
  Sweet Potato 25 grams 12:00 PM 23 0 5.2 0
  Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
  Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
  Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
  T-Booster Alpha-Male 3:00 PM 0 0 0 0
  Peanut butter snack 1 Tbsp 4:30 PM 105 8 3 4
  Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
  Carne Asada 4 oz. 7:30 PM 190 9 1 21
  Avocado 1/2 7:30 PM 91 8.3 4.8 1.1
  Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
  Nitrix 8:00 PM 0 0 0 0
  ZMA 9:00 PM 0 0 0 0
  Totals:   1681 77.1 43.4 174.9
  Macronutrients Breakdown:     26.10% 14.69% 59.21%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - November 15, 2007 Nitrix 6:00 AM 0 0 0 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Arms for Combat \ Abs McCann's Irish oat meal  7:00 AM 150 2 26 4
Giant sets 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
A1 BB Incline close grip press 4 X 45 8/8/8 Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
A2 BB Wide Grip Curls 4 X 35 8/8/8 Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
A3 Overhead DB Triceps extension 4 X 45 8/8/8 Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
B1 Close grip chin ups 3 X Body weight 10/10/10 T-Booster Alpha-Male 9:00 AM 0 0 0 0
B2 L-Seat 3 X Body weight 12/12/12 Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
B3 Drag curls 3 X 60 8/8/8 Nitrix 11:00 AM 0 0 0 0
Abs (non weighted) Carne Asada 4 oz. 12:00 PM 190 9 1 21
Supplements: Avocado 1/2 12:00 PM 91 8.3 4.8 1.1
BSN CellMass  (Week 7 of 12 week cycle) Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
BSN NO Explode (Week 12 of 12 week cycle) Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
BSN Nitrix (Week 6 of 12 week cycle) T-Booster Alpha-Male 3:00 PM 0 0 0 0
Omega 3 Fatty Acids BSN NO Explode Supplement 4:00 PM 30 0 7 0
GNC BCAA 1800 BSN CellMass Supplement 5:00 PM 40 0 10 0
GNC Multi-Vitamins Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Trader Joe's Cioppino Seafood Stew 7:00 PM 340 12 16 44
  Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
  Nitrix 8:00 PM 0 0 0 0
  ZMA 9:00 PM 0 0 0 0
  Totals:   1633 56.1 79.2 173.9
  Macronutrients Breakdown:     18.14% 25.61% 56.24%
  Target Macronutrients Breakdown:     56g 80g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - November 16, 2007 Nitrix 6:00 AM 0 0 0 0
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Chest McCann's Irish oat meal  7:00 AM 150 2 26 4
A. (Heavy) Incline barbell press  2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
5 X 90 lbs  5 (Failure) (10 sec)/max(15 sec)/max(15 sec) Protein Shake 1 scoop 7:00 AM 120 1.5 3 24
(Aim for 10 to 12 rest total) 120 seconds rest between sets Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
B1. (Post-Fatigue Exercise #1) Incline dumbbell press T-Booster Alpha-Male 9:00 AM 0 0 0 0
B2. (Post-Fatigue Exercise #2) Incline cable flies Protein Shake 1 scoop 10:00 AM 120 1.5 3 24
Supersets 3 X 10/10/10 Nitrix 11:00 AM 0 0 0 0
C.Combo concentric cable press/eccentric cable flies Trader Joe's Cioppino Seafood Stew 12:00 PM 340 12 16 44
D. (100 Reps Set) Machine incline press Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
Supplements: Protein Shake 1 scoop 2:00 PM 120 1.5 3 24
BSN CellMass  (Week 7 of 12 week cycle) Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
BSN NO Explode (Week 12 of 12 week cycle) T-Booster Alpha-Male 3:00 PM 0 0 0 0
BSN Nitrix (Week 6 of 12 week cycle) BSN NO Explode Supplement 4:00 PM 30 0 7 0
Omega 3 Fatty Acids BSN CellMass Supplement 5:00 PM 40 0 10 0
GNC BCAA 1800 Protein Shake 1 scoop 6:00 PM 120 1.5 3 24
GNC Multi-Vitamins Cheat Meal - Hurry Curry Restaurant Pasadena 9:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Chicken cutlet with bowl of rice 9:00 PM 350 25 50 45
  Chocolate Cookie 9:00 PM 180 12 35 5
  Chocolate Smores 9:00 PM 160 15 40 5
  ZMA 11:00 PM 0 0 0 0
  Totals:   2002 90.8 198.4 206.8
  Macronutrients Breakdown:     18.31% 40.00% 41.69%
  Target Macronutrients Breakdown:     56g 80g 180g
Date:            
Saturday - November 17, 2007 Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Target Kcal: 1540 BCAA\Nitrix 7:30 AM 40 0 0 0
Workout: Traps\Lats\Shoulder\Abs 4 Eggs (Fried) 1 whole, 3 whites only 9:00 AM 143 7.3 0.6 16.8
Abs (Weighted) Whole Wheat Bread 100% 1 slice 9:00 AM 40 0.25 9 2
Free style Ketchup 9:00 AM 30 0 6 0
Supplements: Coffee with creamer 9:00 AM 38 4.6 2 0.6
BSN CellMass  (Week 7 of 12 week cycle) Protein Shake 1 scoop 9:00 AM 120 1.5 3 24
BSN NO Explode (Week 12 of 12 week cycle) Oil Capsules\REZ-V\MV\KA 9:00 AM 40 0 0 0
BSN Nitrix (Week 6 of 12 week cycle) BSN NO Explode Supplement 11:00 PM 30 0 7 0
Omega 3 Fatty Acids BSN NO Explode Supplement 12:00 PM 30 0 7 0
GNC BCAA 1800 Protein Shake 1 scoop 1:00 PM 120 1.5 3 24
GNC Multi-Vitamins Trader Joe's New York Strip Steak  150 grams 1:30 PM 273 9.6 0 43.9
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Oil Capsules\BCAA\KA 3:30 PM 40 0 0 0
  Protein Shake 1 scoop 5:00 PM 120 1.5 3 24
  Nitrix 6:00 PM 0 0 0 0
  Avocado 1/2 7:30 PM 91 8.3 4.8 1.1
  Protein Shake 1 scoop 7:30 PM 120 1.5 3 24
  Chicken Kabob w\ small pita bread 8:30 PM 350 11 10 56
  Fire Roasted Tomato 8:30 PM 30 1.5 4 1
  Oil Capsules\BCAA\KA 8:30 PM 40 0 0 0
  Nitrix 11:30 PM 0 0 0 0
  ZMA 12:00 PM 0 0 0 0
  Totals:   1695 48.55 62.4 217.4
  Macronutrients Breakdown:     14.79% 19.00% 66.21%
  Target Macronutrients Breakdown:     68g 50g 180g
             
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - November 18, 2007 3 Eggs (Fried) 1 whole, 2 whites only 9:00 AM 143 7.3 0.6 16.8
Target Kcal: 1540 Whole Wheat Bread 100% 1 slice 9:00 AM 40 0 9 2
Workout: Recovery Day Ketchup 9:00 AM 15 0 3 0
Supplements: Coffee with creamer 9:00 AM 38 4.6 2 0.6
BSN CellMass  (Week 7 of 12 week cycle) Protein Shake 1 scoop 9:00 AM 120 1.5 3 24
BSN NO Explode (Week 12 of 12 week cycle) Oil Capsules\MV\BCAA\KA 9:00 AM 40 0 0 0
BSN Nitrix (Week 6 of 12 week cycle) Nitrix 10:00 AM 0 0 0 0
Omega 3 Fatty Acids Protein Shake 1 scoop 11:00 AM 120 1.5 3 24
GNC BCAA 1800 Boneless Stuffed Pork Chops 2:00 PM 190 6 14 19
GNC Multi-Vitamins Oil Capsules\BCAA\Rez-V 2:00 PM 40 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 2 of  8) Protein Shake 1 scoop 4:00 PM 120 1.5 3 24
  Nitrix 6:00 PM 0 0 0 0
  Sashimi Dinner (raw fish) 12 slices 7:00 PM 207 1.8 0 44.9
  Oil Capsules\MV\BCAA\KA 7:00 PM 40 0 0 0
  Nitrix 8:00 PM 0 0 0 0
  ZMA 9:00 PM 0 0 0 0
  Totals:   1113 24.2 37.6 155.3
  Macronutrients Breakdown:     11.15% 17.32% 71.53%
  Target Macronutrients Breakdown:     68g 50g 180g

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