Week  9

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 26, 2007 BSN CellMass Supplement\Nitrix\BCAA 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 slices of bacon 7:00 AM 160 14 0 10
Supplements: 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Low Carb Protein Drink - Biotest Metabolic drive Protein Shake 1 scoop 7:00 AM 100 1.5 4 20
Pre-Workout Drink - Biotest Power Drive Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Post-Workout Drink - Biotest Surge T-Booster Alpha-Male 9:00 AM 0 0 0 0
Creatine - Biotest Creatine Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
BSN CellMass  (Week 9 of 12 week cycle) Nitrix 11:00 AM 0 0 0 0
BSN Nitrix (Week 8 of 12 week cycle) Trader Joe's Cioppino Seafood Stew 12:00 PM 340 12 16 44
Oil Capsules - Biotest Flame Out  Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
Branch Chian Amino Acids (BCAA ) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Multi-Vitamins Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 24 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8) T-Booster Alpha-Male 3:00 PM 0 0 0 0
  Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
  Grilled Salmon  7:00 PM 250 5 0 32
  Broccoli with Cheese 7:00 PM 60 3 7 2
  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:   1562 68.8 51.4 175.8
  Macronutrients Breakdown:     23.24% 17.36% 59.39%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Tuesday - November 27, 2007 Nitrix\BCAA 6:00 AM 0 0 0 0
Target Kcal: 1540 Protein Shake 2 scoops 7:00 AM 200 3 8 40
Workout: Arms for Combat \ Abs Coffee with creamer 7:00 AM 38 4.6 2 0.6
A1. Decline nosebreaker Udo's Oil 3-6-9 Blend 1 Tbsp 7:00 AM 120 14 0 0
Sets: 10 Reps: 6-8 Rest interval: 90 seconds Steel Cut Oatmeal 7:00 AM 150 2.5 27 5
Special technique: alternate between A1 and A2 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
A2. Preacher curl Oil Capsules\MV\KA\BCAA 7:00 AM 0 0 0 0
Sets: 10 Reps: 6-8 Rest interval: 90 seconds T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Special technique: alternate between A1 and A2 Protein Shake 1 scoop 10:00 AM 100 1.5 4 20
B1. Overhead cable triceps extension Tri Tip (Carne Asada) 6 Oz 12:00 PM 255 12 0 31
Sets: 4 Reps: 8 Sweet Potato 45 grams 12:00 PM 45 0 10.3 1
Rest interval: 15 seconds Oil Capsules\BCAA\Rez-V 12:00 PM 0 0 0 0
Special techniques: 1) tempo contrast: reps 1-2  Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
B2. Low cable curl T-Booster Alpha-Male 3:00 PM 0 0 0 0
Sets: 4 Reps: 8 Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Rest interval: 15 seconds Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Special techniques: 1) tempo contrast: reps 1-2  Grilled Pork Chop 7:00 PM 199 3.9 0 38.1
and 5-6 = 604 tempo; reps 3-4 and 7-8 = explosive 2) superset Oil Capsules\BCAA\MV 7:00 PM 0 0 0 0
Supplements: Nitrix 9:00 PM 0 0 0 0
Low Carb Protein Drink - Biotest Metabolic drive ZMA 10:00 PM 0 0 0 0
Pre-Workout Drink - Biotest Power Drive Totals:   1546 60.95 80.2 179.4
Post-Workout Drink - Biotest Surge Macronutrients Breakdown:     19.01% 25.02% 55.97%
Creatine - Biotest Creatine Target Macronutrients Breakdown:     56g 80g 180g
BSN CellMass  (Week 9 of 12 week cycle)            
BSN Nitrix (Week 8 of 12 week cycle)            
Oil Capsules - Biotest Flame Out             
Branch Chian Amino Acids (BCAA )            
Multi-Vitamins            
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Wednesday - November 28, 2007 Protein Shake 1 scoop 6:00 AM 100 1.5 4 20
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Target Kcal: 1540 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Workout: Chest Kashi Go Lean Cereal 7:00 AM 150 2 26 8
A1. Neutral grip dumbbell press Oil Capsules\BCAA\MV\KA 7:00 AM 40 0 0 0
Reps: 1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3 (90 second rest) T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
B1. Decline bench press Protein Shake 2 scoops 10:30 AM 200 3 8 40
Post-Fatigue Exercise 3 X 8 Peanut Butter 1 spoon 10:30 AM 105 8 3 4
C1. Two-position cable crossover Grilled skinless chicken breast 12:00 PM 180 3 1 33
Reps: 8-10 to high position Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
8 to 10 to low position Protein Shake 1 scoop 1:00 PM 100 1.5 4 20
D1. (100 Reps Set) Half (peak) reps on pec deck T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Supplements: Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
Low Carb Protein Drink - Biotest Metabolic drive Post-Workout Drink\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
Pre-Workout Drink - Biotest Power Drive Grilled Mahi-Mahi 7:00 PM 195 6.5 3 31
Post-Workout Drink - Biotest Surge Sweet Potato 45 grams 7:00 PM 45 0 10.3 1
Creatine - Biotest Creatine Oil Capsules\BCAA\MV 7:00 PM 40 0 0 0
BSN CellMass  (Week 9 of 12 week cycle) Nitrix 8:00 PM 0 0 0 0
BSN Nitrix (Week 8 of 12 week cycle) ZMA 9:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Totals:   1452 34.05 86.2 181.3
Branch Chian Amino Acids (BCAA ) Macronutrients Breakdown:     11.29% 28.59% 60.12%
Multi-Vitamins Target Macronutrients Breakdown:     56g 80g 180g
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8)            
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Thursday - November 29, 2007  Protein Shake 1 scoop \ BCAA 6:00 AM 100 1.5 4 20
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Traps\Lats\Shoulder\Abs 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Abs (Weighted) 3 slices of bacon 7:00 AM 140 10 0 10
Free style Oil Capsules\MV\KA 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 Udo's Oil 3-6-9 Blend 1 Tbsp 10:00 AM 120 14 0 0
Post-Workout Drink - Biotest Surge Grilled Mahi-Mahi 12:00 PM 260 9 4 42
Creatine - Biotest Creatine Steamed Brocolli 12:00 PM 25 0 4 2
BSN CellMass  (Week 9 of 12 week cycle) Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
BSN Nitrix (Week 8 of 12 week cycle) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Oil Capsules - Biotest Flame Out  Udo's Oil 3-6-9 Blend 1 Tbsp 2:00 PM 120 14 0 0
Branch Chian Amino Acids (BCAA ) T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
Multi-Vitamins Pre-Workout Drink\BCAA  4:00 PM 25 1.5 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8) Post-Workout Shake\Creatine\BCAA 6:00 PM 160 2.25 24.5 16.5
  Trader Joe's New York Strip Steak  112 grams 7:00 PM 160 6 0 25
  Green peas 7:00 PM 70 0.5 12 5
  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:   1572 66.55 58.9 168.3
  Macronutrients Breakdown:     22.66% 20.05% 57.29%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Friday - November 30, 2007 Protein Shake 1 scoop \ BCAA 6:00 AM 100 1.5 4 20
Target Kcal: 1540 Coffee with creamer 7:00 AM 38 4.6 2 0.6
Workout: Recovery Day 2 large eggs (white only) 7:00 AM 34 0.2 0.4 7.2
Supplements: Protein Shake 1 scoop 7:00 AM 100 1.5 4 20
Low Carb Protein Drink - Biotest Metabolic drive 3 slices of bacon 7:00 AM 140 10 0 10
Pre-Workout Drink - Biotest Power Drive Oil Capsules\MV\KA 7:00 AM 40 0 0 0
Post-Workout Drink - Biotest Surge T-Booster Alpha-Male\Nitrix 9:00 AM 0 0 0 0
Creatine - Biotest Creatine Protein Shake 1 scoops 10:00 AM 100 1.5 4 20
BSN CellMass  (Week 9 of 12 week cycle) Trader Joe's New York Strip Steak  112 grams 12:00 PM 160 6 0 25
BSN Nitrix (Week 8 of 12 week cycle) Peanut Butter 1 spoon 12:00 PM 105 8 3 4
Oil Capsules - Biotest Flame Out  Oil Capsules\BCAA\Rez-V 12:00 PM 40 0 0 0
Branch Chian Amino Acids (BCAA ) Protein Shake 1 scoop 2:00 PM 100 1.5 4 20
Multi-Vitamins T-Booster Alpha-Male\Nitrix 3:00 PM 0 0 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8) Protein Shake 1 scoop 5:00 PM 100 1.5 4 20
  Il Fornaio Restaurant - Cheat Dinner 8:00 PM 1200 70 90 65
  Oil Capsules\BCAA\MV 9:00 PM 40 0 0 0
  ZMA\Nitrix 10:00 PM 0 0 0 0
  Totals:   2297 106.3 115.4 211.8
  Macronutrients Breakdown:     24.52% 26.62% 48.86%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Saturday - December 01, 2007 3 Eggs (Fried) 1 whole, 2 whites only 11:00 AM 162 11.3 0.8 13.5
Target Kcal: 1540 Ketchup 11:00 AM 30 0 6 0
Workout: Recovery Day Coffee with creamer 11:00 AM 38 4.6 2 0.6
Supplements: Protein Shake 1 scoop 11:00 AM 100 1.5 4 20
Low Carb Protein Drink - Biotest Metabolic drive Oil Capsules\BCAA\MV\KA 11:00 AM 40 0 0 0
Pre-Workout Drink - Biotest Power Drive Protein Shake 1 scoop 12:00 PM 100 1.5 4 20
Post-Workout Drink - Biotest Surge Grlled Chicken Breast 6 oz. 2:00 PM 180 2.25 1 39
Creatine - Biotest Creatine Organic Brown Rice 59 grams 2:00 PM 85 0.5 18 1.5
BSN CellMass  (Week 9 of 12 week cycle) Oil Capsules\BCAA\Rez-V 2:00 PM 40 0 0 0
BSN Nitrix (Week 8 of 12 week cycle) Protein Shake 1 scoop 4:00 PM 100 1.5 4 20
Oil Capsules - Biotest Flame Out  Udo's Oil 3-6-9 Blend 1 Tbsp 4:00 PM 120 14 0 0
Branch Chian Amino Acids (BCAA ) Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
Multi-Vitamins Udo's Oil 3-6-9 Blend 1 Tbsp 6:00 PM 120 14 0 0
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8) Trader Joe's Cioppino Seafood Stew 8:30 PM 170 6 8 22
  Peanut Butter 1 Tbsp 9:00 PM 80 8 3 3
  Oil Capsules\BCAA\MV 8:30 PM 40 0 0 0
  Nitrix 9:30 PM 0 0 0 0
  ZMA 10:30 PM 0 0 0 0
  Totals:   1505 66.65 54.8 159.6
  Macronutrients Breakdown:     23.71% 19.50% 56.79%
  Target Macronutrients Breakdown:     68g 50g 180g
             
Date: Food Item Time Kcal Fat (g) Carb (g) Prot (g)
Sunday - December 02, 2007 Coffee with creamer 10:00 AM 38 4.6 2 0.6
Target Kcal: 1540 Steel Cut Oatmeal 10:00 AM 150 2.5 27 5
Workout: Arms for Combat \ Abs Protein Shake 2 scoops 10:00 AM 200 3 8 40
A1. Close-grip chin-up (weighted if possible) Oil Capsules\MV\BCAA 10:00 AM 40 0 0 0
Sets: 3 Reps: 6-8 15 seconds Nitrix 11:00 PM 0 0 0 0
A2. Dips (weighted if possible) Pre-Workout Drink\BCAA  11:00 PM 25 1.5 0 0
Sets: 3 Reps: 6-8 15 seconds Post-Workout Drink\Creatine\BCAA 1:00 PM 160 2.25 24.5 16.5
A3. Standing barbell curl (wide grip) Grlled Chicken Breast 6 oz. 2:00 PM 180 2.25 1 39
Sets: 3 Reps: 10-12 15 seconds Oil Capsules\BCAA\Rez-V 2:00 PM 0 0 0 0
A4. Lying dumbbell triceps extension Nitrix 3:00 PM 0 0 0 0
Sets: 3 Reps: 10-12 15 seconds Protein Shake 1 scoop 4:00 PM 100 1.5 4 20
Supplements: Udo's Oil 3-6-9 Blend 1 Tbsp 6:00 PM 120 14 0 0
Low Carb Protein Drink - Biotest Metabolic drive Protein Shake 1 scoop 6:00 PM 100 1.5 4 20
Pre-Workout Drink - Biotest Power Drive Udo's Oil 3-6-9 Blend 1 Tbsp 6:00 PM 120 14 0 0
Post-Workout Drink - Biotest Surge Sashimi Dinner (raw fish) 12 slices 7:30 PM 207 1.8 0 44.9
Creatine - Biotest Creatine Oil Capsules\BCAA\MV 7:30 PM 40 0 0 0
BSN CellMass  (Week 9 of 12 week cycle) Nitrix 9:00 PM 0 0 0 0
BSN Nitrix (Week 8 of 12 week cycle) ZMA 10:00 PM 0 0 0 0
Oil Capsules - Biotest Flame Out  Totals:   1480 48.9 70.5 186
Branch Chian Amino Acids (BCAA ) Macronutrients Breakdown:     16.01% 23.08% 60.90%
Multi-Vitamins Target Macronutrients Breakdown:     56g 80g 180g
T - Booster Stack (Alpha Male, Rez-V, ZMA) (Week 3 of  8)            

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