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Jeremy1122k
04-28-2001, 11:55 PM
this is also on my website too: http://jeremy1122k.tripod.com

Stats
Age: 19
Ht: 5'10

Waist: 31"
Arms: 13.75"
Chest: 38.5"
Calves: 14"
Thighs: 19.75"
Heights=5'10"
Weight=146.5 lbs
BF%=9

Goals
Reach 165 at 9% bf by August 1st!

Workout Schedule
Note: I do 4 heavy sets each, keeping the reps to 6-8,
pyramiding the weight (Every set I raise the weight and lower the amount of reps.)

Monday - Legs & Abs
Squats
Lying Leg Curls
Seated or Standing Calf Raises
Crunches 4x20

Tuesday - Abs and Cardio
Performing all 6 exercises as one continuous circuit. 2x10 each exercise.
Reverse Crunch
Knees-to-Side Crunch
Butterfly Crunch
Crossover Crunch
V-Up Crunch
25 Minute Run

Wednesday - Chest, Shoulders, Triceps, Abs
Flat Bench Press, Incline Dumbbell Flies (Superset) Barbell or Dumbbell Press, Side Raises (Superset) Pushdowns or Skullcrushers
Bar Dips Reverse
Incline Leg Raises 3x20

Thursday - Abs and Cardio
Performing all 6 exercises as one continuous circuit 2x10 each exercise.
Reverse Crunch
Knees-to-Side Crunch
Butterfly Crunch
Crossover Crunch
V-Up Crunch
25 Minute Run

Friday - Back, Biceps,Abs
Dead Lifts
Wide Grip Pull-ups, Lat Bar Pull Downs (Superset)
Barbell Curls, Incline Dumbbell Curls (Superset) Crunches 4x20

Saturday - Lagging Muscles
Incline Smith Machine Press or Incline Dumbell Press or Incline Isolation Machine
Side Raises Rear Lateral Raise
Neck Flexion
Seated or Standing Calve Raises

Supps/Vitamins:
GNC Mega Man Multi-Vitamin
Twinlab Glutamine Fuel Powder
Designer Protein Smoothies
EAS Myoplex
EAS Simply Protein
Vitamin C ( 1000mg) & D (1000iu)


My Diet Each Day
Consume 3500 Calories and 225 Protein

Jeremy1122k
05-01-2001, 01:08 PM
April 29, 2001
Sleep: Woke up at 7:30am, 7 Hours of Sleep

Diet:
8:00 3 egg whites, 1 whole egg, 1 packet of oatmeal, 1.5 cup of oj, mega man vitaminm, 2.5g of glutamine, vitamin d
446 calories, 25g protein, 66 carbs, 7.5g of fat

12:00 smoothie with 1 cup of milk and half a banana w/1000mg of vitamin c
360 calories, 35g protein, 46 carbs, 7.5g of fat

2:30 Tuna Salad Kit, Half of Met-Rx Protein Bar
370 calories, 33.5g protein, 42g carbs, 9g of fat

4:30 Other half of Met-Rx Protein Bar
170 calories, 13.5g protein, 25g carbs, 2g of fat

5:30
1 oz of Peanuts
160 calories, 8g protein, 5g carbs, 14g of fat

6:30
Pasta w/garlic bread with 1000mg of vitamin c
800 calories, 15g protein, 107g carbs, 36g of fat

9:00
Myoplex Deluxe w/2 cups of milk and banana, 5g of glutamine, mega man vitamin
660 calories, 60g protein, 75g carbs, 12g of fat

10:30
Baked Chicken w/rice, carrots and green beans, 1 cup of milk
540 calories, 40g protein, 68g carbs, 15g of fat

Total:
3506 calories
230g of protein
409 carbs
101 fat

Water Intake: Over a gallon

Notes:
First time in a long time since i ate this much, felt bloated through the whole day but i will get used to it.

Jeremy1122k
05-01-2001, 01:20 PM
April 30, 2001
Sleep: Woke up at 5:00 starving, fell back asleep for another 2 hours. 7.5 hours

Diet:
5:00am
Protein Shake
360 calories, 30g protein, 21g carbs, 9g fat

7:30
2 breakfast burritos, yoguart, 1 cup of oj, mega man vitamin, vitamin e
760 calories, 25g protein, 107g carbs, 25.5g of fat

10:30
2.5 g of glutamine w/water
5 cals

12:00
protein shake w/glutamine
370 calories, 30g protein, 21g carb, 9g of fat

1:15 Myoplex Deluxe w/2 cups of milk and banana, vitamin c
660 calories, 60g protein, 75g carbs, 12g of fat

3:00 Baked Chicken Breast in Gravy w/mashed potatoes
260 calories, 22g protein, 18g carbs, 11g of fat

5:15 2 pieces of turkey
60 calories, 10g protein, 0g carbs, 0g of fat

7:15 Tuna Salad Kit & Chips
350 calories, 20g protein, 32g carbs, 16g of fat

9:00 Subway Turkey Breast Sandwich Double Meat
310 Calories, 25g protein, 41 carbs, 5g of fat

10:30
Myoplex Deluxe w/2 cups of milk and banana, 5g of glutamine, mega man vitamin c, 1tbsp of flax seed oil
790 calories, 60g of protein, 75g carbs, 26g of fat

Total:
3925 Calories
282g of Protein
390g of Carbohydrates
113.5g of Fat

Training:
Legs & Abs

squats: 115 x 8, 135 x 7, 145 x 6
standing calf raises: 12plates x 8, 14plates x 7, 16 plates x 6
lying leg curls: 75 x 8, 90 x 7, 105x3
crunches4x20

Water Intake: Over a gallon again

Notes:
Got interupted so i stopped and i already told the guy he can use it after my last set. Felt really sick after drinking protein shake right doing abs. Legs already sore and wobbly thoughout the rest of the day.

beercan
05-03-2001, 05:45 AM
Why the **** are you eating egg whites and chicken?

You're almost 6 feet tall, and weigh less than 150 lbs.

Bodybuilders eat these foods to get small, not big.

Change those whites to whole eggs, and get some red meat instead of that chicken.

Once you guys stop eating like fitness girls, you'll stop looking like them.