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Shark
05-16-2002, 10:22 PM
Here I'm gonna post my diet, routine, and pictures. Feel free to make comments!

Shark
05-16-2002, 10:22 PM
Picture Front...

Shark
05-16-2002, 10:22 PM
Back...

Shark
05-16-2002, 10:23 PM
Here's my routine...

Monday
Chest & Forearms

Barbell Bench 4x8
Nautilus Fly 4x8

Forearm curls 4x8


Tuesday
Squats and Cardio

Squats 4x8
30-45 min bike

Wednesday
Shoulders & Biceps

Military Press 4x8
Nautilus rear delts 4x8
Shrugs (sometimes) 3x10

Bicep curls 2 sets warmup, 1 set 4 reps max weight, 4 sets 6 reps
(got this routine of of WBB a while back, really works)

Thursday
30-45 Min bike

Friday
Back & Tris

Bent over Row 4x8
Pull ups 4x8

Skull crushers 4x8
Dips 4x8
Cable extension 4x8

Saturday
30-45 mins bike

Sunday
Rest

Shark
05-16-2002, 10:24 PM
Here's my diet...

Meal 1 (7:30am MWF) (6:30am TR) P C F Cal
5 egg whites 20 0 0 80
1 tablespoon flax oil 0 0 14 126
Subtotal: 20 0 14 206

Meal 2 (post workout, lifting days only)
2 scoops soy protein 28 22 0 200
1.5 cup skim milk 12 18 0 120
Banana 1 27 1 121
Subtotal: 41 67 1 441

Meal 3 (11:00am)
1/2 can Pork and Beans 10.5 40.25 1.75 218.75
1/2 cup Cottage Cheese 14 5 2.5 98.5
1 Healthy Choice Hot dog 6 6 2.5 70.5
Subtotal: 30.5 51.25 6.75 387.75

Meal 4 (2:00-3:00pm)
6 ounces chicken breast 36 0 1 153
2 slices whole wheat bread 6 40 2 202
2 slices cheese 8 2 6 94
Subtotal: 50 42 9 449

Meal 5 (6:00pm)
1/2 can Pork and Beans 10.5 40.25 1.75 218.75
1/2 cup Cottage Cheese 14 5 2.5 98.5
1 Healthy Choice Hot dog 6 6 2.5 70.5
Subtotal: 30.5 51.25 6.75 387.75

Meal 6 (9:00pm)
1 can tuna 37 0 4.5 188.5
2 slices whole wheat bread 6 40 2 202
1 tbsp low fat mayo 0 2 3 35
2 slices cheese 8 2 6 94
Subtotal: 51 44 15.5 519.5

Total:
Lifting Days: 223 255.5 53 2391
Percent: 37% 43% 20%
Non-Lifting: 182 188.5 52 1950
Percent: 37% 39% 24%

7 day maintenace intake 22400
7 day total caloric intake 14973
Total caloric deficiency 7427
Total pounds lost per week 2.122

Shark
05-16-2002, 10:27 PM
Here's my stats...

6'3"
220
Estimated body fat 20-23%

Max lifts:
Bicep curls: 115
Barbell Bench: 225
Squat: 280

Current Suppliment Usage:
1-AD
BetaLean
Multivitamin

Shark
05-17-2002, 11:55 AM
Calves front

Shark
05-17-2002, 11:55 AM
calves-back

Shark
05-17-2002, 11:57 AM
right-quad

Shark
05-17-2002, 11:57 AM
left-quad

thalapathi
05-17-2002, 12:53 PM
Crussow- looking solid and diet looks great. Good luck with your first journal.