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Avatar
12-16-2002, 09:51 PM
An intro and some info

Well I'm back. I'm starting this journal today and sorta re-starting my cutting cycle. I find when doing an online journal, my motivation to succeed is higher.

Recent bad eating habits over the past few months (thanks to college life :mad: ) has kept me at about 15-16% I gather. I'm out of school on holidays until January 6th, 2003, so there is no reason why I can't lean up a bit before then.

Today is December 16, so I'm going to plan this cutting phase to last 4 weeks (28 days), and end on January 12.

My #1 New Years resolution is to focus on bodybuilding more than ever, and I'm starting today. In the last year I've gained no muscle mass at all, which is unacceptable. Looking back I spent probably 8 out of the last 12 months cutting and only 3 or 4 months bulking, which is the main culprit. Its time I get a bit more serious.

Every night before bed I'll post how the day went, along with what I ate down to the gram, and any training that occurred (or lack of).

I found over the summer I was able to stick to my diet better when I had 1 or 2 refeed days each week. I'm going to start doing the same again.

Finally, you'll notice in the title it states "v.1". What this means is after every mini-phase in this year, and next, I will re-start a journal. If I break up my year into many smaller phases, I feel I can put more focus into each. Therefore, this journal will conclude when I'm pleased at my bodyfat level. From there, it will shift into a slow-gain diet, where I'll try to gain no more than 2-3 lbs / month. But I'm getting ahead of myself here.

Questions, comments, words of wisdom, and constructive criticism is always welcome in this journal.

So with all that out of the way, lets begin...

Avatar
12-16-2002, 10:14 PM
Day 1 of 28
December 16, 2002

Diet:

Meal 1: 2:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (110,3,22,1.5)
10g Peanut Butter (64,1.8,3,5)

Calories = 369
Carbs = 38.5g
Protein = 30g
Fat = 10g

Meal 2: 4:15: 2 Whole Eggs (183,1.2,12,14)
12 Tbsp Egg Whites (94,1.6,20,0)

Calories = 277
Carbs = 2.8g
Protein = 32g
Fat = 14g

5g Glutamine (20,0,5,0)
Workout: 5:45-6:20

Meal 3 (post-workout): 7:30: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

Meal 4: 9:00: 5oz Salmon (258,0,36,11.5)
3/4 cup Brown Rice (165,36,3,1)

Calories = 423
Carbs = 36g
Protein = 39g
Fat = 12.5g

Meal 5: 11:30: 100g Tuna (116,0,27,1)
6 tbsp Egg Whites (47,0.8,10,0)
2 tsp Udo's Oil (135,0,0,15)

Calories = 298
Carbs = 0.4g
Protein = 37g
Fat = 16g

Daily Total

Calories = 1833
Carbs = 144g = 31%
Protein = 179g = 39%
Fats = 54.5g = 27%

Comments: I'm shooting for 1900 calories / day with a 30/40/30 split on weight training days. Today's calories were a bit low because I woke up at 2pm today, due to not getting home home from work until 5:30am this morning. Still got over 8 hours at least.

I ordered 2 bottles of Yohimburn DF tonight. Expensive ****. I'm excited to try the stuff out though. I'll primarily be using it on my face, and lower abs. I just hope it doesn't take too long to arrive, so I can get a good lil cycle of it going before I stop cutting.

Currently, I'm taking 4-5 Dym Xtreme / day. I'll probably go off the EC when I commence use of the Yohimburn DF.

------------------------------

Training (Quads, Hams, Calves):

-3 min Bike to warm up
-Leg Press - 450x3, 400x6, 350x10 (2-2.5 min rest between sets)
-Leg Ext. - 120x6, 135x6, 140x6, 145x6, 145x6 (1 min rest between sets)
-Leg Curls - 120x6, 120x6, 120x6, 120x6, 120x6, 120x6 (1 min rest between sets)
-Seated Calf Press (machine) - 255x6, 255x6, 275x6, 295x6, 315x6, 315x6 (1 min rest between sets)
-10 min HIIT Bike
-5 min stretching

Comments: The training that I will be using is "Lactate Threshold Training". After a brief discussion with just_a_pup a few weeks ago, I thought it sounded worthy enough to give it a try. The basics I will be following is a big exercise to start the workout for 3 sets of 3, 6, and 8 reps. Followed by a couple exercises for 6x6 with only 1 minute rest in between.

One thing I haven't mentioned yet is I have a pulled right pectoral minor. The problem I found out with pulling or ripping a pec is it takes FOREVER to heal. The reason for this is clear - the pecs are used for almost every functional movement I make in a day. Even when I breath, cough, or sneeze, it hurts at times. So, I haven't been able to work upper body in almost a week now, and will still need at least another couple days off. I'm starting to see some atrophy, and this is very discouraging, but I'll bite my lower lip and wait out the storm.

None of the sets were really taken to failure today. I had a sharp pain in my right knee during warm-up on leg press. I'm still playing around with the weights, but I'll try and slowly up the leg press again next workout, if the knee will allow me. Your probably thinking, damn this guy is hurt everywhere. Well yep, other than my poor eating habits in the last year, injuries like these have also plagued me and have held me back significantly. Last year at this time I had to take a full month off legs because of this knee problem. Not much I can do though. My joints weren't made for the sport. I'll trudge on, and up my glucosamine supplementation.

bradley
12-17-2002, 06:44 AM
Congrats on the new journal and goo luck with the cut. Have you found the glucosamine to be a worthwhile supp for your knee? If so what brand are you using? Thanks for any advice.

galileo
12-17-2002, 07:19 AM
I use Optimum Nutrition Glucosamine combo and it seems to be working quite well.

Avatar
12-17-2002, 10:55 AM
Originally posted by bradley
Congrats on the new journal and goo luck with the cut. Have you found the glucosamine to be a worthwhile supp for your knee? If so what brand are you using? Thanks for any advice.

any kind of drug store brand of glucosamine should work. I find its all in the amount taken. When I take 3-4 a day I never get problems, but right now I've been taking only 1/day for a month. If money isn't an issue, take a combination of glucosamine/chondroitin. That works even better.

BennettBoy
12-17-2002, 11:10 AM
Journal looks nice Avatar. Good luck in your cutting. Glad you are keeping this rather than me though....looks like it would take over 1 hour to type all that stuff out each time. :D

The_Chicken_Daddy
12-17-2002, 11:19 AM
Why didn't you get the Lipoderm from 1fast, like i said?

Avatar
12-17-2002, 12:11 PM
Originally posted by BennettBoy
Journal looks nice Avatar. Good luck in your cutting. Glad you are keeping this rather than me though....looks like it would take over 1 hour to type all that stuff out each time.

Thanks bro. Actually I eat the same almost everyday and keep my records stored in notepad on my system. To alter them each day takes me no more than 5 minutes usually. I spent about 10-15 minutes total on that day 1's post. Mainly cause of verbal diarrhea.


Originally posted by The_Chicken_Daddy
Why didn't you get the Lipoderm from 1fast, like i said?

I gave it some thought, and the only reason I didn't go with lipoderm-y was there was no diuretics added. And ya I know water retention goes away after 1-2 weeks after using yohimbine..but I despise water retention, so I thought I'd give the DF version a go. When Avant Labs comes out with their Lipoderm-Y Ultra, I'll probably give that a try. Hopefully it'll be out of summer.

The only thing that made me hesitant about purchasing the Yohimburn DF was the damn price. $69 bones for 4oz.. :mad:

The_Chicken_Daddy
12-17-2002, 12:31 PM
Lipoderm is $45 from 1fast (i think).

You've just spent an extra $24 for the sake of a diuretic.

Avatar
12-17-2002, 12:59 PM
Originally posted by The_Chicken_Daddy
Lipoderm is $45 from 1fast (i think).

You've just spent an extra $24 for the sake of a diuretic.

*slaps self* something else I just realized. Lipoderm is 8oz. Yohimburn DF is 4oz. Are serving sizes the same? if so, lipoderm is over 2x cheaper... :mad:

Avatar
12-18-2002, 08:21 AM
Day 2 of 28
December 17, 2002

Well its Wednesday, December 18, at about 9:30am while I type this up. I just got home from a 14.25 hour shift last night. Yes that wasn't a misprint..14.25 hours. The only thing that kept me awake was the 800mg of caffeine I took in throughout the day through meals of Green Tea and EC. After I'm done typing this and I finish eating my oatmeal, you can only guess where I'm headed. I'll get a good 6-7 hours sleep, and then I have another 10 hour shift I gotta pull tonight.

Diet:

Meal 1: 11:45: 55g Oatmeal (209,37,8,3.5)
2 scp Optimum Whey (110,3,22,1.5)
1 scp Simply Whey (57,2,10,1)
6g Peanut Butter (38,1.1,2,3)

Calories = 414
Carbs = 43.1g
Protein = 42g
Fat = 1g

Meal 2: 2:30: 2 Whole Eggs (183,1.2,12,14)
12 Tbsp Egg Whites (94,1.6,20,0)

Calories = 277
Carbs = 2.8g
Protein = 32g
Fat = 14g

Meal 3: 5:00: 55g Oatmeal (209,37,8,3.5)
2 scp Optimum Whey (110,3,22,1.5)
1 scp Simply Whey (57,2,10,1)
6g Peanut Butter (38,1.1,2,3)

Calories = 414
Carbs = 43.1g
Protein = 42g
Fat = 1g

Meal 4: 8:00: 4oz Chicken (215,0,39,5.5)
1/2 cup Brown Rice (110,24,2,1)

Calories = 326
Carbs = 24g
Protein = 41g
Fat = 6.5g

Meal 5: 11:30: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 2:30: 100g Turkey (135,0,30,0.5)
20g Almonds (116,4,4,10)

Calories = 251
Carbs = 4g
Protein = 34g
Fat = 10.5g

Meal 7: 5:30: 1 pack Tuna (101,0,22,1.5)

Daily Total

Calories = 2000
Carbs = 121g = 24%
Protein = 239g = 48%
Fats = 62g = 28%

Comments: I was impressed with my diet today. Despite being on the road for over 14 hours, I managed to stick to a strict diet. The times stayed within 3 hours through an entire day, and I now pick up where I left off this morning with another meal only 3 hours from yesterday's last. I'm definately getting a good, constant flow of amino's going on.

Tomorrow I'm gonna shoot for 1900 with a split of 25/45/30 I think. I'm not too concerned if the ratios aren't right on. As long as the calories are within target range. My range being 20 calories either way.

------------------------------

Training:

Off. Chest still sore, but slowly getting better.

beastin v6
12-18-2002, 03:56 PM
Hey m8, diet is looking real tight.

I have a question.

At night dont you wake up hungry?At the middle of the night, when you go to the bathroom to take a piss for example?

Avatar
12-18-2002, 04:13 PM
Originally posted by beastin v6
Hey m8, diet is looking real tight.

I have a question.

At night dont you wake up hungry?At the middle of the night, when you go to the bathroom to take a piss for example?

nope I never feel hungry anymore. I think it has a lot to do with what your body is used too. When cutting, I never eat during the middle of the night; therefore, my body doesn't expect it, and consequently, doesn't get hungry. About a year ago, during a bulking phase, I was eating at about 4am every night when I got up for a piss. After a few weeks, when I woke up, my stomach then started feeling hunger, because it was trained that its food time.

beastin v6
12-18-2002, 04:19 PM
Thats good, that you dont eat nothing.
I have a huge problem of waking up thristry but Instead of drinking water I eat like an animal. I remember, i ate a whole cheese cake, one whole cereal box, pudding, yugort, i know i am hindering my fat loss..but i have a big problem. I am working on it though, like last night I did not eat anything. I just got a small piece of cheese, which i left in purpose. That way I wont eat something else that is even more unhealthy. Since i am on keto, i cant afford to eat carbs at that time of the night.


You cant image how hard it is. I mean, I work me @ss off every day dieting and working out plus doing cardio. To waste away because i get up hungry and cant stop eating. Its really not fun!

Avatar
12-19-2002, 03:58 AM
Originally posted by beastin v6
Thats good, that you dont eat nothing.
I have a huge problem of waking up thristry but Instead of drinking water I eat like an animal. I remember, i ate a whole cheese cake, one whole cereal box, pudding, yugort, i know i am hindering my fat loss..but i have a big problem. I am working on it though, like last night I did not eat anything. I just got a small piece of cheese, which i left in purpose. That way I wont eat something else that is even more unhealthy. Since i am on keto, i cant afford to eat carbs at that time of the night.


You cant image how hard it is. I mean, I work me @ss off every day dieting and working out plus doing cardio. To waste away because i get up hungry and cant stop eating. Its really not fun!

that sounds odd.. whats your weight, how many calories are you eating / day, and how many meals?

if you do wake up hungry why not take in some protein, like a shake or a can of tuna? it'll probably do ya more good than harm. Keeping your body in a positive nitrogen balance is a good thing.

beastin v6
12-19-2002, 06:28 AM
Originally posted by Avatar


that sounds odd.. whats your weight, how many calories are you eating / day, and how many meals?

if you do wake up hungry why not take in some protein, like a shake or a can of tuna? it'll probably do ya more good than harm. Keeping your body in a positive nitrogen balance is a good thing.

I am at 195lb this monring. i eat 1800-2300 calories daily. But this whole, eat at night thing, started back when I begun Lifting. Becuase, I woke myself up at 2-4am to make myself a protein shake.


You know, I should really do the tuna can at night. Before bed I leave it ready so that when I get up hungry I eat it.


peace

Avatar
12-19-2002, 12:48 PM
Originally posted by beastin v6


I am at 195lb this monring. i eat 1800-2300 calories daily. But this whole, eat at night thing, started back when I begun Lifting. Becuase, I woke myself up at 2-4am to make myself a protein shake.


You know, I should really do the tuna can at night. Before bed I leave it ready so that when I get up hungry I eat it.


peace

yep try the tuna out and if your still hungry, how about even a salad.

If that doesn't work, I'd be tempted to start trying psyllium husk powder with your tuna. That **** kept me full all the time when I was on low calories over the summer, and best of all, its trace calories.

Avatar
12-19-2002, 01:12 PM
Day 3 of 28
December 18, 2002

I woke up to my alarm at 4:30pm this afternoon. I got a whole 2 hours to lounge around the house, before I had to leave again for work. I'm probably gonna live till I'm 120 with all this green tea I drink.

Diet:

Meal 1: 9:15: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 41.1g
Protein = 32g
Fat = 8g

Meal 2: 1:00: 2 Whole Eggs (183,1.2,12,14)
12 Tbsp Egg Whites (94,1.6,20,0)

Calories = 277
Carbs = 2.8g
Protein = 32g
Fat = 14g

Meal 3: 5:15: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 41.1g
Protein = 32g
Fat = 8g

Meal 3: 8:15: 4oz Salmon (206,0,29,9)
1/2 cup Brown Rice (110,24,2,1)

Calories = 316
Carbs = 24g
Protein = 31g
Fat = 10g

Meal 5: 11:15: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 2:15: 1 pack Tuna (101,0,22,1.5)

Meal 7: 5:15: 100g Turkey (135,0,30,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 270
Carbs = 0g
Protein = 30g
Fat = 15.5g

Daily Total

Calories = 1905
Carbs = 113g = 24%
Protein = 205g = 43%
Fats = 68.5g = 32%

Comments: Again, another good day eating, considering I had a 10.25 hour shift. I managed to keep my calories within 5 of the mark, and the ratio's were pretty close too.

------------------------------

Training:

Comments: Off still. I may try an arm workout on thursday, and the second I feel pain in my chest, I'll stop the session, and just do 10 min of HIIT on the stationary bike.

seance69ca
12-19-2002, 02:02 PM
seriously su-weet journal. I admire your dedication, Avatar. Nice job with the diet. It's so ridiculously simple, eh? :burger:
Thanks for the inspiration.....I'll be checking back often.

Avatar
12-19-2002, 04:07 PM
Originally posted by seance69ca
seriously su-weet journal. I admire your dedication, Avatar. Nice job with the diet. It's so ridiculously simple, eh? :burger:
Thanks for the inspiration.....I'll be checking back often.

Thanks man. Ya, designing meal plans is sorta my forte.

Feel free to stop by anytime. :)

Avatar
12-19-2002, 10:18 PM
Day 4 of 28
Thursday, December 19, 2002

Got the day off work today, which was nice. I was on call, but never got called in. Got to lounge around all day, and got into the first novel from the Wheel of Times series by Robert Jordon.

I go back into work from about 6pm-4am tomorrow night.

Diet:

Meal 1: 2:15: 50g Oatmeal (190,33,7,3.5)
2 scp Optimum Whey (110,3,22,1.5)
1 scp Simply Whey (57,2,10,1)

Calories = 357
Carbs = 38g
Protein = 39g
Fat = 6g

5g Glutamine (20,0,5,0)
Workout: 3:45-4:30

Meal 2 (post-workout): 5:15: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 6:45: 50g Oatmeal (190,33,7,3.5)
2 scp Optimum Whey (110,3,22,1.5)
1 scp Simply Whey (57,2,10,1)
6g Peanut Butter (38,1,2,3)

Calories = 395
Carbs = 39g
Protein = 41g
Fat = 9g

Meal 4: 9:15: 2 Whole Eggs (183,1.2,12,14)
12 Tbsp Egg Whites (94,1.6,20,0)

Calories = 277
Carbs = 2.8g
Protein = 32g
Fat = 14g

Meal 5: 11:30: 130g Turkey (175,0,39,1)
2 tsp Udo's Oil (135,0,0,15)

Calories = 310
Carbs = 0g
Protein = 39g
Fat = 16g

Daily Total

Calories = 1765
Carbs = 136g = 31%
Protein = 199g = 45%
Fats = 47g = 24%

Comments:

Calories were a bit low because I woke up at 2pm today, and only got to eat 5 meals. I could have upped the calories, but I didn't feel like cramming 5 larger meals. Just doesn't feel like dieting when that happens. If I wake up in the middle of the night, I may have a can of tuna. That'll set me near 1900 then for the day.

------------------------------

Training:

Comments: I went to my gym today and was planning on working arms. During the first set of warm-ups on the preacher curl, I felt my pulled pec slightly, so I played it safe for once, and stopped right away. I settled for 10 minutes of HIIT on the stationary bike.

Avatar
12-21-2002, 03:19 AM
Day 5 of 28
Thursday, December 20, 2002

Right now its 4:20am friday morning. I just got home from my shift. Put in a measly 9.5 hours tonight. Since I'm still wide awake, I thought I might as well update.

I'm pleased to announce my Yohimburn DF came in the mail today. I made the first application after showering this afternoon. I put about 1/2 pipette on my face, 1/2 pipette on lower abs, and a 1/2 pipette total on my love handles. When I get down to a lower body fat %, the love handles go away completely. Its really only my lower abs that are the stubborn fat. I'm not at 12% body fat yet, so I may be starting the Yohimburn a bit early, but since I may only have 3 more weeks left for this cutting phase, I wanna get the most out of the time I have. Anyways, I'll take Saturday and Sunday off the product, and then on Monday go on a 5 days on/2 days off Yohimburn cycle.

Diet:

Meal 1: 12:15: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 41.1g
Protein = 32g
Fat = 8g

Meal 2: 2:45: 2 Whole Eggs (183,1.2,12,14)
12 Tbsp Egg Whites (94,1.6,20,0)

Calories = 277
Carbs = 2.8g
Protein = 32g
Fat = 14g

Meal 3: 5:15: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 41.1g
Protein = 32g
Fat = 8g

Meal 3: 8:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 11:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 2:00: 1 pack Tuna (101,0,22,1.5)

Meal 7: 4:15: 100g Tuna (116,0,27,1)
6 tbsp Egg Whites (47,0.8,10,0)
2 tsp Udo's Oil (135,0,0,15)

Calories = 298
Carbs = 0g
Protein = 37g
Fat = 16g

Daily Total
Calories = 1877
Carbs = 107g = 23%
Protein = 211g = 45%
Fats = 67g = 32%

Comments: Another solid day. Tomorrow I plan on implementing my first refeed day of this cutting cycle. The way I think I'm gonna swing it is keep calories at 1.5 of what they are for other days the previous week. Therefore, since I'm shooting for 1900 regularly, on tomorrow's refeed, I'll hit 2850. Carbs will be at least 55% (hopefully), protein - 30%, and fats between 10% and 15%. We'll see how it goes tomorrow. For now I think I may keep the refeeds to only once per week. In a couple weeks time, I may up that number to two times.


------------------------------

Training:

Comments: Off again. What else is new? Good news is my chest is feeling better and better everyday. In fact, I hardly felt it at all today. I may try again to get in a delt/bi's/tri's workout tomorrow, and the second I feel discomfort, I'll stop again, and try to pick things up next monday.

Avatar
12-21-2002, 10:21 PM
Day 6 of 28
Saturday, December 21, 2002

Had the day off work today, and made it a refeed day like planned.

Diet:

Meal 1: 12:15: 80g Oatmeal (304,53,11,5)
2 scp Simply Whey (115,4,20,2)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)

Calories = 534
Carbs = 63g
Protein = 46g
Fat = 9.5g

Meal 2: 3:30: 30g Dextrose (120,30,0,0)
1 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 4:00-4:30

Meal 3 (post-workout): 5:00: 1 Myoplex (280,24,42,2)
75g Banana (69,18,1,0)
50g Dextrose (200,50,0,0)

Calories = 549
Carbs = 92g
Protein = 43g
Fat = 2g

Meal 4: 6:30: 12" Roasted Chicken Subway (634,88,38,11.5)

Calories = 634
Carbs = 88g
Protein = 38g
Fat = 11.5g

Meal 5: 9:00: 80g Oatmeal (304,53,11,5)
2 scp Simply Whey (115,4,20,2)

Calories = 419
Carbs = 57g
Protein = 31g
Fat = 7g

Meal 6: 11:30: 80g Oatmeal (304,53,11,5)
1 scp Simply Whey (57,2,10,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)

Calories = 468
Carbs = 61g
Protein = 36g
Fat = 8.5g

Daily Total

Calories = 2834
Carbs = 394g = 56%
Protein = 216g = 30%
Fats = 40g = 13%

Comments: Pretty much right on target today. As I said yesterday, I would be shooting for 2850 calories, with at least 55% carbs (>392g), 30% protein (214g), and the difference to go towards fats, which would be somewhere between 12-15%. So all in all, a good satisfying day.

------------------------------

Training (Shoulders, Bi's):

Seated DB Press - 50x3, 50x6, 50x8 (2-2.5 min rest between sets)
DB Lateral Raises - 25x6, 25x6, 25x6, 25x6, 25x6, 25x6 (1 min rest between sets)
Preacher Curls - 75x1, 65x4, 55x8 (2-2.5 min rest between sets)
Incline DB Curls - 25x6, 25x6, 25x6, 25x6, 25x6, 25x6 (1 min rest between sets)

Comments: Yipee! Had an upper body workout today! Well sort of one..I tried working tri's too but felt the chest slightly, so stopped the workout while I was ahead. Struggled with some of the weight today and had to drop it a bit. Guess the 2 weeks off, atrophy, and untrained muscles are playing its tole. But hopefully I'm beyond all that.

Avatar
12-22-2002, 10:14 PM
Day 7 of 28
Sunday, December 22, 2002

Diet:

Meal 1: 11:15: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 41.1g
Protein = 32g
Fat = 8g

5g Glutamine (20,0,5,0)
Workout: 1:30-2:20

Meal 2 (post-workout): 2:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 446
Carbs = 66g
Protein = 43g
Fat = 2g

Meal 3: 4:30: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 343
Carbs = 38.5g
Protein = 29g
Fat = 8.5g

Meal 4: 6:45: 100g Tuna (116,0,27,1)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 184
Carbs = 0g
Protein = 27g
Fat = 8.5g

Meal 5: 9:00: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

Meal 6: 11:15: 100g Tuna (116,0,27,1)
2 tsp Udo's Oil (135,0,0,15)

Calories = 251
Carbs = 0g
Protein = 27g
Fat = 16g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 1913
Carbs = 148g = 31%
Protein = 190g = 40%
Fats = 63g = 30%

Comments: Only real difference in diet today is I've upped my cod liver oil capsule intake from 2g to 6g, as per Lyle's recommendation. I added the calories and fat grams intake to my daily total. I shot for 1900 calories today with a basic 30/40/30 split.

------------------------------

Training (Quads, Hams, Calves):

Leg Press - 470x2+1 forced, 400x6, 360x8 (2 min rest between sets)
Leg Ext. - 150x6, 150x6, 150x6, 150x6, 150x6, 150x6 (1 min rest between sets)
Leg Curls - 125x6, 125x6, 125x6, 125x6, 125x6, 125x6 (1 min rest between sets)
Calf Press - 400x6, 400x6, 400x6, 400x6, 400x6, 400x6 (1 min rest between sets)

5 min cool-down on stationary bike
5 min stretching

Comments: Felt a sharp pain in my right knee again during the second warm-up set on leg press, but felt no pain during the work sets. Kinda weird if you ask me. Upped the weight a little on all my worksets. Not too bad of a workout.

Delphi
12-22-2002, 11:09 PM
Man, daily cals under 2000? You are a masochist.

Here, have some :spam:


Seriously, good luck on the cutting. I may decide to cut in my next life.

Avatar
12-23-2002, 10:24 PM
Day 8 of 28
Monday, December 23, 2002

Wow what a long day..Had a shift form 4am-1pm today. I didn't even sleep last night before work, so I was dead tired. I did manage to get a nap once I got home, from 2-7pm.

Diet:

Meal 1: 3:20: 12 tbsp Egg Whites (94,0.8,20,0)

Calories = 94
Carbs = 0.8g
Protein = 20g
Fat = 0g

Meal 2: 6:20: 4oz Salmon (206,0,29,9)
100g Sweet Potato (103,24,2,0)

Calories = 309
Carbs = 24g
Protein = 31g
Fat = 9g

Meal 3: 9:20: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 4: 1:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 7:15: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

5g Glutamine (20,0,5,0)
Workout: 8:45-9:30

Meal 6 (post-workout): 8:15: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
30g Dextrose (120,30,0,0)

Calories = 486
Carbs = 66g
Protein = 43g
Fat = 2g

Meal 7: 11:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 343
Carbs = 38.5g
Protein = 29g
Fat = 8.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 2036
Carbs = 152g = 30%
Protein = 211g = 41%
Fats = 59g = 26%

Comments: Calories were rightfully a bit higher today. I figured I better raise them a bit since I was up all day and night pretty much.

------------------------------

Training:

Deadlifts - 225x3, 225x6, 225x8 *no straps on all 3 sets* (2.5 min rest between sets)
Wide-Grip Pull-ups - BWx6, BWx5, BWx4, BWx4, BWx5, BWx3 (1 min rest between sets)
Seated Cable Rows - 135x6, 135x6, 135x6, 135x6, 135x6, 135x6 (1 min rest between sets)

12 min of HIIT on treadmill
3 min of stretching

Comments: Got a workout in tonight from 9-10, after waking up from my nap. It was the first time I was able to work my back in 2 weeks, so I was pretty happy about that. Expectedly, strength was down a bit, especially in pull-ups. But I'm just pleased I can workout again.

My pec minor is pretty much healed now. Tomorrow I'm gonna try to work chest. So that'll be the test.

I'm gonna get some nice zzzzz... tonight. I get to sleep in tomorrow, and have x-mas eve and day off. :)

BennettBoy
12-24-2002, 08:11 AM
I didn't realize you had pulled your pec muscle. Hope it heals soon man. It sucks how hard we work to put on this muscle and how damn quickly it atrophies away. :(

Your diet looks spot on too!

Good job.

Avatar
12-24-2002, 02:17 PM
Originally posted by BennettBoy
I didn't realize you had pulled your pec muscle. Hope it heals soon man. It sucks how hard we work to put on this muscle and how damn quickly it atrophies away. :(

Your diet looks spot on too!

Good job.

Ya it doesn't take long for atrophy at all. Injuries suck. I was just looking over my journal from last year, and at this time my big three lifts were:

Bench = 225x3
Squat = 265x6
Deadlift = 365x4

at a weight of 180 or so.

At those reps, my bench is probably down 15 lbs, squat down 40, and deadlift down 65 or so. I've lost probably about 5 lbs of lbm too over the year.

Hopefully 2003 will be better. With smarter training, and more dedication, I think it will.

bradley
12-24-2002, 02:20 PM
Good luck with the chest workout. You'll know for sure if that pec has healed after that.

Avatar
12-24-2002, 10:15 PM
Day 9 of 28
Wednesday, December 24, 2002

Diet:

Meal 1: 12:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1,2,3)

Calories = 343
Carbs = 38g
Protein = 29g
Fat = 8.5g

5g Glutamine (20,0,5,0)
Workout: 1:20-2:10

Meal 2 (post-workout): 3:30: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 4:45: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

Meal 4: 7:00: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

Meal 5: 9:15: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

Meal 6: 11:30: 100g Tuna (116,0,27,1)
10g Turkey (13,0,3,0)
85g Salad (13,2.6,1,0)
2 tsp Udo's Oil (135,0,0,15)

Calories = 277
Carbs = 2.6g
Protein = 31g
Fat = 16g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 1911
Carbs = 138g = 29%
Protein = 189g = 40%
Fats = 66g = 31%

Comments: I just had the healthiest salad ever. 85g bowl of salad with 1 tbsp udo's choice oil on top. eww is right. However, I did like it better than just eating raw salad. Maybe tomorrow I'll try that mix again, with my can of tuna mixed in. mmm..

Despite tomorrow being x-mas day, I'm gonna try and eat clean.

------------------------------

Training:

BB Bench Press - 195x3, 180x6, 170x8 (2 min rest between sets)
Pec Deck Fly - 105x6, 115x6, 110x6, 110x6, 110x4, 105x4 (1 min rest between sets)
Decline Leg Ups - BWx6, BWx10, BWx10, BWx10, BWx8, BWx5.5 (45 sec rest between sets)

15 min of HIIT on Stationary Bike
3 min of Stretching

Workout lasted 50 minutes.

Comments: YAY! Got a chest workout in without any problems. Strength sucks, but looks like my pec is all better. Tomorrow my gym is closed for x-mas day, so I get an extra day's rest too. Back in the gym Thursday.

Supplements:

Dymetadrine Xtreme - x 3
Yohimburn DF - 2 x 1/2 pipette to face (morning and evening)
- 1 x 1/2 pipette to lower abs (morning)
- 1 x 1/2 pipette to love handles (morning)

HAVE SAFE AND MERRY CHRISTMAS ALL!

Miss Rezza
12-25-2002, 06:16 AM
OMG!! Could your diet be any more perfect????


Your putting me to shame avatar!! :cry:

bradley
12-25-2002, 10:39 AM
What about a adding the tuna and them some lemon juice on your salad? Tastes pretty good IMO.

Avatar
12-25-2002, 05:26 PM
Originally posted by bradley
What about a adding the tuna and them some lemon juice on your salad? Tastes pretty good IMO.

ya I did think of the lemon juice but I'm currently out. Thanks for reminding me though. I'll pick some up tomorrow when the stores are open again.

Avatar
12-25-2002, 10:18 PM
Day 10 of 28
Wednesday, December 25, 2002

A pretty good christmas. Went up north to see relatives today and tonight went over to a buddy's place who was throwing a party.

Diet:

Meal 1: 9:30: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

Meal 2: 12:15: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 3: 2:30: 3.5oz Chicken (189,0,34,5)
100g Sweet Potato (103,24.3,2,0)

Calories = 292
Carbs = 24.3g
Protein = 36g
Fat = 5g

Meal 4: 4:30: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 5: 6:45: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

Meal 6: 9:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

*warning -- blew diet at party*
Meal 7: 2 slices of pizza
1 bowl of chili
a little chinese food
*phew stopped there thankfully*

Meal 5: 11:30: 100g Tuna (116,0,27,1)
85g Salad (15,3,1,0)

Calories = 131
Carbs = 3g
Protein = 28g
Fat = 1g

Daily Total

Calories = ~3000
Carbs = too many
Protein = too many
Fats = too many

Comments:

Well I gave today an honest effort. I made it through x-mas lunch with my relatives, and that dinner was looking REAL good. After getting home, I went my buddy's party. They own a pizza place in town, and their also asian and make great chinese food. Therefore, there was tons of pizza, chinese food, and beer. They all but shoved the food down my throat so I had to oblige. I slipped up on my diet, but I think it wasn't a huge meal. I wasn't that full afterwards, so I'm just gonna get back on track tomorrow and keep on chugging.

------------------------------

Training:

Off

Supplements:

Yohimburn DF - 2 x 1/2 pipette to face (morning and evening)
- 1 x 1/2 pipette to lower abs (morning)
- 1 x 1/2 pipette to love handles (morning)

BCC
12-25-2002, 10:27 PM
Good luck on the cut :thumbup:

TMan
12-25-2002, 10:59 PM
Wow, your diet is very good! Even considering the cheat meal at Christmas your diet is still inspiring. Good job!

Avatar
12-26-2002, 10:05 PM
Thanks for the support guys. Its appreciated.

Avatar
12-26-2002, 10:18 PM
Day 11 of 28
Thursday, December 26, 2002

Diet:

Meal 1: 9:30: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

5g Glutamine (20,0,5,0)
Workout: 11:00-11:50

Meal 2 (post-workout): 12:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 2:45: 4oz Salmon (206,0,29,9)
150g Sweet Potato (154,36,3,0)

Calories = 360
Carbs = 36g
Protein = 32g
Fat = 9g

Meal 4: 6:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 5: 8:30: 2 Whole Eggs (183,1.2,12,14)
9 Tbsp Egg Whites (70,1.2,15,0)

Calories = 253
Carbs = 2.4g
Protein = 27g
Fat = 14g

Meal 6: 11:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 1942
Carbs = 137g = 29%
Protein = 189g = 39%
Fats = 66.5g = 31%

Comments: Wow. That was the most salad I've ever eaten in one day. 280g in all. I bought some lemons today, so I just toss a can of tuna in 140g of salad and squirt some lemon on top. Very tasty.

------------------------------

Training:

Preacher Curls - 70x4. 70x6, 70x8 (2 min rest between sets)
DB Incline Curls - 25x6, 25x6, 25x6, 25x6, 30,5, 30x4 (1 min rest between sets)
Close-Grip BB Bench - 155x3, 155x6, 155x8 (2 min rest between sets)
Bar Pulldowns - 140x6, 150x6, 150x6, 150x6, 160x6, 160x6 (1 min rest between sets)

15 minutes jog on treadmill (HIIT)
3 minutes stretching

Comments: Got to hit triceps finally. A good workout all in all.

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (pre-workout)
Yohimburn DF - 2 x 1/2 pipette to face (morning and evening)
- 1 x 1/2 pipette to lower abs (morning)
- 1 x 1/2 pipette to love handles (morning)

Comments: This Yohimburn DF holds a damn lot of water. I don't think the diuretic properties are doing anything. It better shed some noticeable fat when I cycle off it, or I'll be pissed.

For those of you thinking about using Yohimburn or the DF version, go with the plain, or perhaps Avant Labs Lipoderm-Y, since its significantly cheaper. I'll report more on this product as my cutting continues.

BennettBoy
12-27-2002, 07:27 AM
I think I will steal some of your meals when I start my cut. You have some really good ones and you already have the macros figured out for me. That is always a HUGE plus LOL :D

I love Dymetadrine Extreme by AST. How do you like it? That sh$t gets me going :eek:

Avatar
12-27-2002, 10:16 AM
Originally posted by BennettBoy
I think I will steal some of your meals when I start my cut. You have some really good ones and you already have the macros figured out for me. That is always a HUGE plus LOL :D

I love Dymetadrine Extreme by AST. How do you like it? That sh$t gets me going :eek:

no prob man. I've developed some nice meal combo's. I don't mind if anyone copies them.

When I first tried Dym X a year ago, that stuff got me jumping off the walls for my workouts. Awesome stuff. Unfortunately, I don't get the same jumpy feeling off it anymore because of tolerance. It does keep me awake though, so I know its still working, and supposedly, greater tolerance to an EC doesn't lower fat-burning effects, even if it feels less effective. So its all good.

Avatar
12-28-2002, 02:54 AM
Day 12 of 28
Friday, December 27, 2002

Just got home from work. While I eat this huge bowl of salad before bed, I thought, I may as well give today's update.

Diet:

Meal 1: 11:15: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

5g Glutamine (20,0,5,0)
Workout: 1:00-1:50

Meal 2 (post-workout): 2:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 4:30: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 4: 7:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 5: 10:00: 1 pack Tuna (101,0,22,1.5)
10g Almonds (58,2,2,5)

Calories = 159
Carbs = 2g
Protein = 24g
Fat = 6.5g

Meal 6: 1:00am: 1 pack Tuna (101,0,22,1.5)
10g Almonds (58,2,2,5)

Calories = 159
Carbs = 2g
Protein = 24g
Fat = 6.5g

Meal 7: 5:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1941
Carbs = 143g = 29%
Protein = 206g = 42%
Fats = 64g = 30%

Comments: Nothing new to report really. I'm sorta getting into a dieting groove. :)

------------------------------

Training:

Seated DB Press - 60x4, 60x6, 60x6+1 forced (2 min rest between sets)
DB Lateral Raises - 30x6, 25x6, 25x6, 25x6, 25x6, 25x6 (1 min rest between sets)
DB Rear Raises - 20x6, 20x6, 20x6, 20x6, 20x6, 20x6 (1 min rest between sets)
Swiss Ball Crunches - 20x6, 10x6, 10x8, 10x6 (1 min rest between sets)
Side Crunches - Left side 10x10, Right side 10x10 (super set)

16 min Stationary Bike (HIIT)

Comments: Pretty decent session. For a change, I may try Barbell Upright Rows instead of DB Lateral Raises next week. The last time I did Upright Rows was about a year ago, and they pinched my shoulder performing them. I'll see if they still give me problems.

Supplements:

Dymetadrine Xtreme - 2x (pre-workout)
Xenadrine RFA-1 - 2x (evening)
Yohimburn DF - 2 x 1/2 pipette to face (morning and evening)
- 1 x 1/2 pipette to lower abs (morning)
- 1 x 1/2 pipette to love handles (morning)

Avatar
12-29-2002, 04:15 AM
Day 13 of 28
Saturday, December 28, 2002

Its a lil past 5am. Just getting home from work again. Pulled a 12 hour shift tonight. Went in to see Anna (Savannah) before my shift to pick up some supps. That cookies & cream myoplex bar was o.k. tonight. Not great, but much better than that lean body banana split garbage you had me trying last time. :p
Anna your my hero though for getting one of my favorite products back in. :thumbup:

Now you gotta work on that NYC ;)

Damn these half dayers are painfully long. Nonetheless, the diet stayed right on track throughout.

Diet:

Meal 1: 12:45: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 42.1g
Protein = 30g
Fat = 8.5g

Meal 2: 3:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 3: 6:00: 4oz Salmon (206,0,29,9)
150g Sweet Potato (154,36,3,0)

Calories = 360
Carbs = 36g
Protein = 32g
Fat = 9g

Meal 4: 9:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 12:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 5:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1797
Carbs = 110g = 24%
Protein = 174g = 39%
Fats = 76g = 38%

Comments: Today would normally be a refeed day, but since I had to work all night, and with tomorrow being the same thing, I decided to postpone the refeed till Monday.

I also decided that starting today, I would drop calories to 1800 on off days, following the same 30/40/30 split. Not sure what I'll do with training days yet. I only have 2 weeks..3 tops of this cutting left, and I'm down to maybe 12-13% bf, so I wanna pick it up that extra notch soon.

------------------------------

Training:

Off

------------------------------

Supplements:

Off

Savannah
12-29-2002, 08:29 AM
I do what I can Andrew!!! ;)

From here on in...... I will no longer recommend a bar for you though:p
Thanks for stopping by :)

Avatar
12-30-2002, 03:49 AM
Day 14 of 28
Sunday, December 29, 2002

Just getting home from work again. Woohoo, I get the next 2 days off. New year's eve is one of them. Thank god. I'm probably going to a big party at one of my classmate's house. With all the fine feline that will be there, I'm going to allow myself to cheat a little on the diet that night, in terms of beer consumption. :) Only because its new year's even though. I'll still try to restrict it as much as humanly possible on this upcoming wonderful night.

Diet:

Meal 1: 1:30: 55g Oatmeal (209,37,8,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1.1,2,3)

Calories = 362
Carbs = 42.1g
Protein = 30g
Fat = 8.5g

Meal 2: 4:30: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 3: 7:30: 4oz Salmon (206,0,29,9)
150g Sweet Potato (154,36,3,0)

Calories = 360
Carbs = 36g
Protein = 32g
Fat = 9g

Meal 4: 10:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 1:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 3:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1797
Carbs = 110g = 24%
Protein = 174g = 39%
Fats = 76g = 38%

Comments: Diet was identical to yesterday's. Carbs % have been a bit lower on both days. No real need for a bunch of carbs since these have been off days from the gym.

Tomorrow I plan on having a refeed day.

------------------------------

Training:

Off

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (evening)
Yohimburn DF - 1 x 1/2 pipette to face (evening)
- 1 x 1/2 pipette to lower abs (evening)
- 1 x 1/2 pipette to love handles (evening)

Avatar
12-30-2002, 11:49 PM
Day 15 of 28
Monday, December 30, 2002

Just got home from watching LOTR: The Two Towers. Great movie. I've been a huge Tolkien fan since reading the books back in high school.

Diet:

Meal 1: 1:40: 80g Oatmeal (304,53,11,5)
2 scp Simply Whey (115,4,20,2)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)

Calories = 526
Carbs = 63g
Protein = 46g
Fat = 9.5g

Meal 2: 3:45: 30g Dextrose (120,30,0,0)
1 scp Optimum Whey (110,3,22,1.5)

Calories = 230
Carbs = 33g
Protein = 22g
Fat = 1.5g

Workout: 4:00-4:45

Meal 3 (post-workout): 5:15: 1 Myoplex (280,24,42,2)
75g Banana (69,18,1,0)
50g Dextrose (200,50,0,0)

Calories = 549
Carbs = 92g
Protein = 43g
Fat = 2g

Meal 4: 6:30: 80g Oatmeal (304,53,11,5)
2 scp Simply Whey (115,4,20,2)

Calories = 419
Carbs = 57g
Protein = 31g
Fat = 7g

Meal 5: 8:45: 12" Roasted Chicken Subway (634,88,38,11.5)

Calories = 634
Carbs = 88g
Protein = 38g
Fat = 11.5g

Meal 6: 11:00: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 7: 1:00: 80g Oatmeal (304,53,11,5)
1 scp Simply Whey (57,2,10,1)
1/2 cup Cottage Cheese 2% (107,6,15,2.5)

Calories = 468
Carbs = 61g
Protein = 36g
Fat = 8.5g

Daily Total

Calories = 3086
Carbs = 412g = 53%
Protein = 246g = 32%
Fats = 46g = 14%

Comments: As you can tell by the high # of carbs and calories, today was a refeed.

------------------------------

Training:

Deadlifts - 245x3 (no straps), 235x5 (no straps - grip gave out at 5), 235x8 (easy 8 reps here with straps)
Wide-grip Pullups - BWx6, BWx6, BWx5, BWx3, BWx3 (1 min rest between sets)
Seated Cable Rows - 150x6, 140x6, 135x6, 135x6, 135x6, 140x9 (1 min rest between sets)

Comments: Didn't do cardio afterwards today, since with it being a refeed, I think it would be detrimental to my goal of staying in a caloric surplus for the day.

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (pre-workout)
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

Avatar
01-01-2003, 03:23 AM
Day 16 of 28
Tuesday, December 31, 2002

Woohoo happy new years everyone. Its 4:15am and I just got home from party hopping. I picked up a few pretty fine #s, and best of all I drank only 2 beers all night.

I guess I'll post my official New Year Resolutions here:

1. Dedicate myself to bodybuilding more than ever. Lack of more dedicated eating habits is what held me back in 2002. The way I've been going lately, I feel I'm on the right path to a better body. I'm getting big this year.
2. Find a good girl this month and perhaps get into a relationship with her.

So I pretty much only have two resolutions this year. No more one night stands for a while. I'm gonna close with #s instead and hook up with dates. I'll date a few girls and hopefully one will pan out for a while.

Diet:

Meal 1: 2:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
6g Peanut Butter (38,1,2,3)

Calories = 343
Carbs = 8g
Protein = 29g
Fat = 8.5g

Workout: 2:15-3:00

Meal 2 (post-workout): 3:15: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 5:15: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 4: 8:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 5: 11:00: 2 12oz bottles Beer (292,26,2,0)

Calories = 292
Carbs = 26g
Protein = 2g
Fat = 0g

Meal 6: 4:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 1933
Carbs = 165.4g = 34%
Protein = 157g = 32%
Fats = 54g = 25%
Alcohol = 26g = 9%

Comments: Check out meal 5. I included my alcohol consumption. :D
And I actually stayed within my caloric range.

------------------------------

Training:
BB Bench Press - 195x3, 180x4, 170x6 (Had no strength today. Maybe it had something to do with just waking up 30 minutes before)
Peck Deck Flyes - 110x6, 110x6, 110x6, 115x6, 115x6, 120x7 (1 min rest between sets, supersetted with Leg-ups)
Decline Leg-Ups - BWx10, BWx10, BWx10, BWx10, BWx8 (1 rest, supersetted with Peck Deck Flyes)
15 min treadmill (HIIT)

Comments: I didn't wake up until 1:45 today, and realized the gym closed at 3. So I had to hurry up there, only to find some dude using the only bench press left to rest his dumbells on. I let him finish a set, then asked if I could use the bench. He said he only had two sets left. I looked up at the clock and it read 2:20 so I looked back at him and said well the gym closes in 40 minutes, would you mind resting you dumbells on the ground instead. Some of us actually like using it to bench press. The lil **** then obliged.
After my workout, I hopped on the treadmill for a quick HIIT session but got kicked off by the manager at 3:00. I got about 8 minutes in at least.
------------------------------

Supplements:

Dymetadrine Xtreme - 2x (pre-workout)
Yohimburn DF - 1 x 1/2 pipette to face (evening)
- 1 x 1/2 pipette to lower abs (evening)
- 1 x 1/2 pipette to love handles (evening)

BennettBoy
01-01-2003, 02:19 PM
Your doing great with your diet Avatar. Damn good job.

I also agree with the approach you are taking with the ladies now.

Avatar
01-02-2003, 02:23 AM
Originally posted by BennettBoy
Your doing great with your diet Avatar. Damn good job.

I also agree with the approach you are taking with the ladies now.

Thanks man. Ya, I'm starting to kinda miss not being in a relationship. Haven't been in one in like 6 months. The last 4 months have been fun, but I think finding the right girl to spend my time with (which little free time I have) will be even more fun.

Stay tuned. In the next week or two when I'm back at school I may actually post in this journal on a daily basis, the # of girls I hit on, how each encounter went, etc. Sorta to push me more. Maybe I'll start when I go off this yohimburn. :cool:

Avatar
01-02-2003, 02:37 AM
Day 17 of 28
Wednesday, January 01, 2003

Back from work again. Just a short 8 hour shift tonight.

Slept in till 2pm today, since as you know I was out late last night for new years. Oh wait I'm out late every night.

Diet:

Meal 1: 2:00: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)

Calories = 305
Carbs = 37g
Protein = 27g
Fat = 5.5g

5g Glutamine (20,0,5,0)
Workout: 1:00-1:50

Meal 2 (post-workout): 5:15: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 6:30: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)
4g Peanut Butter (26,0.7,1,2)

Calories = 320
Carbs = 36.5g
Protein = 28g
Fat = 6.5g

Meal 4: 10:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 5: 1:00am: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 5:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total

Calories = 1811
Carbs = 142g = 31%
Protein = 183g = 40%
Fats = 59.5g = 30%

Comments: Decided to drop calories on training days as well to 1800, following the same 30/40/30 split.

------------------------------

Training (quads, hams, calves):

Leg Press - 460x2+1F, 400x6, 370x8
Leg Ext. - 155x6, 160x6, 165x6, 165x6, 165x6x 165x8 (1 min rest between sets)
Leg Curls - 125x6, 120x6, 120x6, 120x8 (1 min rest between sets. Supersetted with Calf Press)
Calf Press - 425x6, 425x6, 425x6, 425x5 (1 min rest between sets. Supersetted with Leg Curls)

15 min Stationary Bike (HIIT). I did 15 sec high intensity, followed by 30 sec low intensity. That went pretty well. I normally do a 30/60 cycle, but I think this 15/30 will be slightly more effective.

Comments: Had to super-set the leg curls and calf press again cause the gym closed at 5pm today and I didn't start my workout until 4:10 again. Stupid holidays. Thank god we're back to regular hours tomorrow.

Other than that, it was a pretty ****ty workout. I'm starting to feel less energy in the gym. Probably cause I've been dieting for a lil while now, and I'm soon probably gonna be under 12%. I'm getting a bit away from my bodyfat set point. Oh well, no need to worry about strength until I start slow gaining in a few weeks.

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (evening)
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

Avatar
01-03-2003, 04:45 AM
Day 18 of 28
Thursday, January 02, 2003

Wow, its 6:00am. I'm just getting home from work and I'm still wide awake. Thats after a 10 hour shift too. The roads were horrendous tonight. We had a big snow storm here. The ministry of transportation (MTO) was telling everyone to stay off the roads. Thats saying a lot seeing as this is Canada.

Diet:

Meal 1: 1:45: 50g Oatmeal (190,33,7,3.5)
2 scp Simply Whey (115,4,20,2)
4g Peanut Butter (26,0.7,1,2)

Calories = 331
Carbs = 37.7g
Protein = 28g
Fat = 7.5g

5g Glutamine (20,0,5,0)
Workout: 3:30-4:30

Meal 2 (post-workout): 4:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 7:00: 3.5oz Salmon (180,0,25,8)
100g Sweet Potato (103,24,2,0)

Calories = 283
Carbs = 24g
Protein = 27g
Fat = 8g

Meal 4: 10:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 5: 1:00am: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 5:30: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1800
Carbs = 130.5g = 29%
Protein = 183g = 41%
Fats = 63g = 31%

Comments:

Pretty much spot on today with the calories and macronutrient breakdown.

------------------------------

Training (triceps/biceps):

EZ Preacher Curls - 75x3, 65x6, 65x8
DB Incline Curls - 30x6, 25x6, 25x6, 25x6, 30x6, 30x7 (1 min rest between sets)
Close-Grip Bench Press - 145x4, 160x4, 145x8
Bar Cable Pulldowns - 150x6, 150x6, 150x6, 140x6, 140x5, 140x4 (1 min rest between sets)

18 min treadmill (HIIT)
3 min stretching

Comments: Energy was back today in the gym. Probably because I started taking 2 EC pre-workout again. I guess its a dangerous combo when taking EC with yohimbine. I definately feel my heart beat racing more when doing cardio after training. I'll be pissed if I kill myself.

------------------------------

Supplements:

Dymetadrine Xtreme - 4x (pre-workout & evening)
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

BennettBoy
01-03-2003, 07:18 AM
Originally posted by Avatar


Stay tuned. In the next week or two when I'm back at school I may actually post in this journal on a daily basis, the # of girls I hit on, how each encounter went, etc. Sorta to push me more. Maybe I'll start when I go off this yohimburn. :cool:

What exactly does yohimburn do for you?

And does it mess with the 'ole erectile' abilities or what LOL?

Some say ECA does and I wondered if this was like that.

Avatar
01-03-2003, 04:23 PM
Originally posted by BennettBoy


What exactly does yohimburn do for you?

And does it mess with the 'ole erectile' abilities or what LOL?

Some say ECA does and I wondered if this was like that.

yohimburn in basic terms is supposed to spot reduce stubborn fat areas. The side effects are water retention. The DF version I use has added diuretic ingredients to help reduce the water retention. It doesn't reduce it much, if any though.

Fortunately, it doesn't effect me getting a boner. ;)

The EC does shrink my balls right after taking it temporarily. So if I'm going out on a date and know I'm getting some, I cease usage 24 hours before, and they get big again. :D

Avatar
01-03-2003, 10:28 PM
Day 19 of 28
Friday, January 03, 2003

Off work today. Worked out after shortly waking up, and just lounged around all day. Watched the movie Ballistic: Eves vs. Sever tonight. Don't rent this movie. Its horribly unrealistic and pathetic.

Diet:

Meal 1: 2:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)
6g Peanut Butter (38,1,2,3)

Calories = 332
Carbs = 36g
Protein = 29g
Fat = 7.5g

5g Glutamine (20,0,5,0)
Workout: 3:30-4:30

Meal 2 (post-workout): 5:30: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 7:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)
6g Peanut Butter (38,1,2,3)

Calories = 332
Carbs = 37.2g
Protein = 34g
Fat = 7.5g

Meal 4: 9:30: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

Meal 5: 12:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1711
Carbs = 138.8g = 32%
Protein = 167g = 40%
Fats = 56g = 28%

Comments: Ate a lil less today. Didn't feel like increasing my meal's calories since I wasn't gonna be awake as long today as most days.

------------------------------

Training (Shoulders, Abs):

Seated DB Press - 65x3, 60x6, 55x8
DB Lateral Raises - 25x6, 25x6, 25x6, 25x6, 25x6, 25x8 (1 min rest between sets)
Swiss Ball Crunes - 15x8, 10x8, 10x8, 10x8 (1 min rest between sets)
Side Crunes - 10x12 (both sides)

15 min Stationary Bike (HIIT)

Comments: A good intense workout today.

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (pre-workout)
Yohimburn DF - 2 x 1/2 pipette to face (pre-workout & before bed)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

EdgarMex
01-04-2003, 12:33 PM
Avatar: Great journal, dude, I like the details on your meals. I'm already getting a lot of ideas to improve my diet, since I'm tried to shed some of the excess fat I'm carrying. :thumbup:

Bennett: I guess everybody is different, so reactions to the EC may be different from one person to another, but at least in my case it did mess me a bit the second time I was using Ripped Fuel. The first time I took 2 caps in the morning preworkout for about 3 months and I didn't feel a change in that department. Then I went off of it for three weeks and then started taking 2 caps preworkout again. After about a month it was taking more time and needing more direct stimulation to wake up the buddy downstairs. About a week after I stopped taking it I was my old horny self again. I haven't been taking Ripped Fuel again since I stopped in November, but I might give it another try in a month or so and se how it goes.

Avatar
01-05-2003, 02:50 AM
Day 20 of 28
Saturday, January 04, 2003

Home from work on a sunday morning. Ya, spent my saturday night working..kinda ****ty but oh well. Tis life.

Tonight is gonna suck large. I work from about 8pm till 6am, and then I have class starting at 8am! So I'll have between 30-45 min from when I get home from work and when I have to leave again for school. I just hope I have time to shower before leaving for class. Its gonna be the same way next week too. I'm gonna be popping the dym x for sure monday mornings. :(

Diet:

Meal 1: 12:45pm: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 313
Carbs = 39.8g
Protein = 29g
Fat = 7.5g

Meal 2: 3:15: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 3: 6:00: 55g Oatmeal (209,37,8,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 313
Carbs = 39.8g
Protein = 29g
Fat = 7.5g

Meal 4: 9:30: 4oz Salmon (206,0,29,9)
100g Sweet Potato (103,24,2,0)

Calories = 309
Carbs = 24g
Protein = 31g
Fat = 9g

Meal 5: 12:30am: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 6: 3:45: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1738
Carbs = 130.4g = 30%
Protein = 173g = 40%
Fats = 66g = 34%

Comments: I think I'm gonna keep calories down to around 1700 on off days now, following a 25/45/30 split.

------------------------------

Training:

Off

------------------------------

Supplements:

Dymetadrine Xtreme - 4x
Yohimburn DF - 0x

bradley
01-05-2003, 06:06 AM
Originally posted by Avatar
[b]Comments: I think I'm gonna keep calories down to around 1700 on off days now, following a 25/45/30 split.



:bow: I admire the dedication...keep up the hard work

Avatar
01-08-2003, 04:12 PM
Days 21-23 of 35
January 05-07, 2002

Well our site was down for the last 3 days, so I've been unable to update my journal. Since I don't feel like typing up 3 days worth, I'll do one post here summarizing my last 3 days.

I should mention that I've decided to extend my cut for 1 more week to make it 5 weeks in all. So I've expanded the # of each title to 35 total. Today is day #24. So I'll be there before I know it. I plan on having no more refeed days until this diet is complete. I'm starting to round the final corner and will sprint for the finish line soon. Over the final 10 days calories will be decresased as I feel fit. The final day of my diet I have set for Sunday, January 18/03.

Diet:

January 05/03 totals:
Calories = 1810
Carbs = 139.5g = 31%
Protein = 183g = 41%
Fats = 60g = 29%

January 06/03 (refeed day) totals:
Calories = 2999
Carbs = 379g = 51%
Protein = 253g = 34%
Fats = 50g = 15%

January 07/03 totals:
Calories = 1792
Carbs = 125g = 28%
Protein = 218g = 49%
Fats = 51.5g = 26%

Comments: Stayed strict on the diet all 3 days. Had a 12 hour refeed on Monday. All went well, despite being back in school and working.

------------------------------

Training:

Sunday, January 05/03: Off day
Monday, January 06/03: Chest/Abdominals
Tuesday, January 07/03: Triceps/Biceps

Comments: On tuesday we had gym class at school in the weight room, and it was supposed to be an off day for me, but through peer pressure, I decided to workout. I followed my triceps/biceps workout as I would normally. I'm not big by any means but this is a school gym and I have a better physique than over 95% of the students in my college. Except I never workout there. So I got in a good workout. Impressed my friends, since thats the first time they've seen me with a pump. Got some nice looks from girls. Actually had a girl come up on the machine beside me smile and say hi out of no where. Never seen her before. Too bad I wasn't that attracted to her. Oh well.
Was a pretty good workout overall.

------------------------------

Supplements:

Took Sunday off Yohimburn. All 3 days I kept on my Dym X.

Avatar
01-09-2003, 05:02 AM
Days 24 of 35
Wednesday, January 08, 2003

Diet:

Meal 1: 7:45: 45g Oatmeal (174,30.7,6,3)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)
4g Peanut Butter (26,0.7,1,2)

Calories = 304
Carbs = 34.2g
Protein = 27g
Fat = 6g

Meal 5: 11:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 5: 2:30: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 4: 6:00: 3oz Salmon (155,0,22,7)
150g Sweet Potato (154,36,3,0)

Calories = 309
Carbs = 36g
Protein = 25g
Fat = 7g

5g Glutamine (20,0,5,0)
Workout: 7:30-8:30

Meal 2 (post-workout): 8:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 1: 11:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
2 tsp Udo's Oil (135,0,0,15)

Calories = 272
Carbs = 4.8g
Protein = 28g
Fat = 16.5g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1799
Carbs = 139g = 31%
Protein = 180g = 40%
Fats = 60.5g = 30%

------------------------------

Training (Quads, Hams, Calves):
Leg Press - 460x4, 410x6, 360x12
Leg Ext. - 170x6, 170x6, 170x6, 170x6, 175x6, 180x6 (1 min rest between sets)
Calf Press - 425x6, 425x6, 425x6, 425x6, 425x6, 425x6 (1 min rest between sets)
Leg Curls - 125x6, 125x6, 125x6, 125x6,125x6, 125x6 (1 min rest between sets)

15 min Stationary Bike (HIIT)

Comments: Wow it was the busiest I've ever seen it in the gym. There were all these kids using the leg curls for this class so I did calf work before my hams today. Other than that it was a strong workout for me. I was able to hit more reps for my quads than last workout.

------------------------------

Supplements:
Dymetadrine Xtreme - 4x
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)
Comments:

Avatar
01-10-2003, 02:59 AM
Day 25 of 35
Thursday, January 09, 2003


Diet:

Meal 1: 7:40: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)

Calories = 317
Carbs = 36.2g
Protein = 32g
Fat = 4.5g

Meal 2: 10:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 4: 2:30: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 5: 7:00: 45g Oatmeal (174,30.7,6,3)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 278
Carbs = 32.7g
Protein = 26g
Fat = 4g

Meal 6: 10:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 7: 1:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 8: 4:45: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1730
Carbs = 118.5g = 27%
Protein = 188g = 43%
Fats = 56.5g = 29%

Comments: Earlier this evening, I had my first craving for bad food since starting this diet 25 days ago. I had a major craving for Pizza Hut. This tells me that my leptin levels are starting to really drop now, despite refeed efforts. I speculate the main reason being because I'm starting to creep further and further away from my body fat set point. Oh well, still hanging in there. Only 10 more days to go.

Something else I realized today was I eat a damn lot of tuna. Today's count was 3 packs and 1 can. I better not get mercury poisoning when I get older.

------------------------------

Training:

Off

Comments: I was planning on getting an arm workout in before work today but after getting home from school at 3, I slept for almost 4 hours and by the time I woke up, it was time to eat again and get my butt to work. Tomorrow I'm to hit shoulders. I may add some tri's/bi's work in there. We'll see.

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (evening)
Yohimburn DF - 1 x 1/2 pipette to face (evening)
- 1 x 1/2 pipette to lower abs (evening)
- 1 x 1/2 pipette to love handles (evening)

Avatar
01-11-2003, 12:55 PM
Day 26 of 35
Friday, January, 10, 2003

Couldn't update last night when I got home from work because my mouse was dead. Changed the battery today.

Diet:
Meal 1: 1:45: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)
4g Peanut Butter (26,0.7,1,2)

Calories = 343
Carbs = 36.2g
Protein = 33g
Fat = 6.5g

5g Glutamine (20,0,5,0)
Workout: 3:30-4:30

Meal 2 (post-workout): 5:30: 65g Oatmeal (247,43,9,4.5)
2 scp Simple Whey (115,4,20,2)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 409
Carbs = 47.8g
Protein = 39g
Fat = 6.5g

Meal 3: 7:15: 45g Oatmeal (174,30.7,6,3)
1 scp Simply Whey (57,2,10,1)
9 tbsp Egg Whites (70,1.2,15,0)
4g Peanut Butter (26,0.7,1,2)

Calories = 327
Carbs = 34.6g
Protein = 32g
Fat = 6g

Meal 6: 10:00: 1 pack Tuna (88,0,21,0.5)
16g Almonds (93,3,3,8)

Calories = 181
Carbs = 3g
Protein = 24g
Fat = 8.5g

Meal 7: 1:00: 1 pack Tuna (88,0,21,0.5)
16g Almonds (93,3,3,8)

Calories = 181
Carbs = 3g
Protein = 24g
Fat = 8.5g

Meal 8: 4:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Daily Total
Calories = 1720
Carbs = 129.4g = 30%
Protein = 185g = 43%
Fats = 51g = 27%

------------------------------

Training:

Seated DB Press - 70x3, *OUCH*

7 min Stationary Bike (HIIT)
7 min Treadmill (HIIT)

Comments: Damnit..I forgot to mention yesterday during my leg workout I somehow pulled my left triceps muscle. Well today I tried work shoulders and on the first set of heavy Seated DB Presses, I really inflarred it. So I had to throw in the towel on the workout again. Yes, another pulled muscle. Have I mentioned my body hates me?

------------------------------

Supplements:

Dymetadrine Xtreme - 3x (preworkout & evening)
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

Avatar
01-12-2003, 12:03 PM
Day 27 of 35
Saturday, January 11, 2002

Was looking very lean this morning until...

Diet:

Diet was going well until up to about 5pm. I was craving pizza for the last few days and finally I gave in. Since I'm not in pre-contest I decided not to punish myself anymore, and I had 4 slices of stuffed crust pizza and 1 pack of crazy bread. I felt a lil guilty but psychologically I'm glad I did it. It was only 1 cheat meal so back on the diet now for the final 8 days.

Leptin always seems to drop to the point where I need a break at around 28 days. It did this during the summer too, except back then my eating habits were out of control and I had 1 or 2 straight days of cheating. That was the old me. The new me had the 1 break and am now ready to finish this diet off.

------------------------------

Training:

Off

------------------------------

Supplements:

Off

Avatar
01-13-2003, 02:24 AM
Day 28 of 35
Sunday, January 12, 2003

Well tonight completed 4 weeks of near-strict dieting. The hard work is definately showing. Even with the Yohimburn bloat, my jaw line is starting to show nicely. I can't wait till I cycle off the stuff. 1 more week to go. I'm gonna try and be speedy with this update, since I'm just getting home from work, and I gotta wake up and starting getting ready for school in only 2 hours.

Diet:

Meal 1: 10:30: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 2: 2:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 3: 4:45: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

Meal 4: 7:45: 1 Lean Body Bar (260,18,30,8)

Calories = 260
Carbs = 18g
Protein = 30g
Fat = 8g

Meal 5: 10:45: 3.7oz Salmon (191,0,27,8.5)

Calories = 191
Carbs = 3g
Protein = 27g
Fat = 8.5g

Meal 6: 1:45am: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3,3,8)

Calories = 194
Carbs = 3g
Protein = 25g
Fat = 9.5g

Meal 7: 3:15: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g Cod Liver Oil Capsules (54,0,0,6)

Daily Total
Calories = 1697
Carbs = 105.2g = 25%
Protein = 192g = 45%
Fats = 57.5g = 30%

Comments: Damn near perfect day. Today my target was:
Calories = 1700
Carbs = 106.5g = 25%
Protein = 191g = 45%
Fats = 57g = 30%

------------------------------

Training:

Off

------------------------------

Supplements:

Dymetadrine Xtreme - 3x (evening)
Yohimburn DF - 1 x 1/2 pipette to face (evening)
- 1 x 1/2 pipette to lower abs (evening)
- 1 x 1/2 pipette to love handles (evening)

Avatar
01-13-2003, 09:22 PM
Day 29 of 35
Monday, January 13, 2003

Diet:

Meal 1: 7:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 2: 11:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 3: 2:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

Meal 4: 5:45: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

5g Glutamine (20,0,5,0)
Workout: 7:45-8:45

Meal 2 (post-workout): 9:00: 65g Oatmeal (247,43,9,4.5)
2 scp Simple Whey (115,4,20,2)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 409
Carbs = 47.8g
Protein = 39g
Fat = 6.5g

Meal 6: 11:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

Daily Total
Calories = 1698
Carbs = 133g = 31%
Protein = 180g = 42%
Fats = 51g = 27%

------------------------------

Training (back):

Deadlifts - 255x3 (no straps), 265x6 (straps), 255x6 (straps)
Wide-grip Pullups - BWx5, BWx5, BWx5, BWx4, BWx4, BWx3 (1 min rest between sets)
Seated Cable Rows - 150x6, 150x6, 150x6, 150x6, 150x6, 150x6(1 min rest between sets)

12 min Stationary Bike (HIIT)

------------------------------

Supplements:

Dymetadrine Xtreme - 1x (morning)
Yohimburn DF - 1 x 1/2 pipette to face (pre-workout)
- 1 x 1/2 pipette to lower abs (pre-workout)
- 1 x 1/2 pipette to love handles (pre-workout)

Avatar
01-14-2003, 08:54 PM
Day 30 of 35
Tuesday, January 14, 2003

This lack of sleeping is really paying a toll on my body. I got 2 hours sleep sunday night, and 4 hours sleep last night. I'm feeling physically and mentally drained. And I get a sore throat on and of my sleeping patterns getting thrown off.

Tomorrow I don't have to get up until about 7am. So I'm hoping to get a good 7 hours.

Diet:

Meal 1: 7:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 2: 10:00: 1 pack Tuna (88,0,21,0.5)

Workout: 10:10-10:50

Meal 3: 11:00: 500mL Gatorade (128,32,0,0)
1 Lean Body Bar (260,18,30,8)

Calories = 388
Carbs = 50g
Protein = 30g
Fat = 8g

Meal 4: 2:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3.2,3,8)

Calories = 194
Carbs = 3.2g
Protein = 25g
Fat = 9.5g

Meal 5: 5:00: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

Meal 6: 8:00: 1 pack Tuna (101,0,22,1.5)
20g Almonds (116,4,4,10)

Calories = 217
Carbs = 4g
Protein = 26g
Fat = 11.5g

Meal 7: 11:00: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

6g caps Cod Liver Oil (54,0,0,6)

Daily Total
Calories = 1711
Carbs = 132.8g = 31%
Protein = 183g = 43%
Fats = 51.5g = 27%

Comments: Worked out at my school today so I had gatorade and a protein bar for post-workout.
------------------------------

Training (chest):

BB Bench - 215x1, 220x1, 185x4, 135x12
Peck Deck Flyes - 90x6, 90x6, 90x6, 90x6, 90x6, 90x6 (1 min rest between sets)

12 min jog on treadmill (HIIT)

Comments: Next week, I start my slow-bulk phase, and I plan on implementing the "Muscle Media 50 lb bench press program"; therefore, I had to test and see my current 1RM on the bench. I've had success with the program last year. I put 35 lbs on my bench in only 7 weeks. I went from a 1RM of 210 at the time up to 245. Ya I'm weaker now than I was before. But thats cause I've suffered like 4-5 months of dieting throughout last year and this. Time to start freaking putting some size on again.

I'm starting with 10 lbs higher for a 1RM this time around, so my goal is to crank the press up to 250x1.

------------------------------

Supplements:

Dymetadrine Xtreme - 3x (morning & pre-workout)

Comments: I'm cycling off the Yohimburn now. I wanna lean my face up. I picked up some Prep-H from the drug store, and may try out an application tonight before bed. I'll see how effective this stuff is.

BennettBoy
01-15-2003, 06:21 AM
Avatar, have you started looking for a nice girl to date yet? Remember, no more one nighters LOL. Well, maybe every now and again. It just seems to be so natural to you haha.

Avatar
01-17-2003, 02:45 AM
Originally posted by BennettBoy
Avatar, have you started looking for a nice girl to date yet? Remember, no more one nighters LOL. Well, maybe every now and again. It just seems to be so natural to you haha.

actually there is this one I'm gonna hit on this wednesday. I couldn't last week cause she was with her friends when I saw her. But omg, this girl would be so perfect for me. I'm gonna be pissed if she has a bf.

I haven't macked with any other girls since going back to school yet because no girl has really turned me on like this one. Like sure I see beautiful girls all the time, but this one just seemed so perfect for me. 5'10, great body, beautiful face.. And she looked over at me while she was talking with her friends and glanced down, and then back up again at my eyes, and glanced over a few more times within a minute that we were near each other. So there may be a shot. :) I just hope I see her again next week.

BennettBoy
01-17-2003, 06:29 AM
Originally posted by Avatar


actually there is this one I'm gonna hit on this wednesday. I couldn't last week cause she was with her friends when I saw her. But omg, this girl would be so perfect for me. I'm gonna be pissed if she has a bf.

I haven't macked with any other girls since going back to school yet because no girl has really turned me on like this one. Like sure I see beautiful girls all the time, but this one just seemed so perfect for me. 5'10, great body, beautiful face.. And she looked over at me while she was talking with her friends and glanced down, and then back up again at my eyes, and glanced over a few more times within a minute that we were near each other. So there may be a shot. :) I just hope I see her again next week.

5'10" :eek: How tall are you?

Avatar
01-17-2003, 01:37 PM
Originally posted by BennettBoy


5'10" :eek: How tall are you?

I'm 6'0

we'd have tall babies. :D

Avatar
01-17-2003, 01:44 PM
Days 31 & 32 of 35
January 15 & 16, 2003

Well this week has been very rough on me. Sunday night I got 1 hour sleep, Tuesday night I got 5 hours sleep, wendesday night I got asked to work again and got 1 hour sleep. So in 3 days I got a total of 6 hours and on thursday morning in class my body started to shut down. My stomach started feeling sick, and I kept dozing back and forth between consciousness. I finally left class after the first hour, ate, which settled my stomach and then found the nearest couch in the school and slept for 90 minutes. Got up, and on my way to my next class my cell went off and it was working calling me in again for tonight. So I skipped the rest of the school day, went home, napped for 4 hours, and then went into work for 9 hours.
What a week so far..I definately won't be able to accept anymore school night shifts. Thats freakinig painful.

Diet:

Comments: Diet has surprisingly stayed on track. I've been eating about 1700 cals a day still with a 30/40/30 split.

------------------------------

Training:

Comments: On Wednesday I trained Legs after school. Thursday I took off.

------------------------------

Supplements:

Comments: Took Dym X whenever I was gonna pass out when I shouldn't. This is the only stuff that kept me awake the last few days.

Avatar
01-18-2003, 02:37 AM
Day 33 of 35
January 17, 2003


Diet:

Meal 1: 15:30: 50g Oatmeal (190,33,7,3.5)
1 scp Simply Whey (57,2,10,1)
6 tbsp Egg Whites (47,0.8,10,0)

Calories = 294
Carbs = 35.8g
Protein = 27g
Fat = 4.5g

5g Glutamine (20,0,5,0)
Workout: 17:30-18:30

Meal 2 (post-workout): 18:45: 1 Myoplex (280,24,42,2)
50g Banana (46,12,1,0)
20g Dextrose (80,20,0,0)

Calories = 406
Carbs = 56g
Protein = 43g
Fat = 2g

Meal 3: 21:00: 3.5oz Chicken (189,0,34,5)
1/2 cup Brown Rice (110,24,2,0.5)

Calories = 299
Carbs = 24g
Protein = 36g
Fat = 5.5g

Meal 4: 12:00: 1 pack Tuna (101,0,22,1.5)
16g Almonds (93,3.2,3,8)

Calories = 194
Carbs = 3.2g
Protein = 25g
Fat = 9.5g

Meal 5: 02:00: 1 pack Tuna (101,0,22,1.5)

Calories = 101
Carbs = 0g
Protein = 22g
Fat = 1.5g

Meal 6: 04:30: 100g Tuna (116,0,27,1)
140g Salad (21,4.8,1,0.5)
1 tsp Udo's Oil (68,0,0,7.5)

Calories = 205
Carbs = 4.8g
Protein = 28g
Fat = 9g

3g caps Cod Liver Oil (27,0,0,3)

Daily Total
Calories = 1526
Carbs = 123.8g = 32%
Protein = 181g = 47%
Fats = 35g = 21%

Comments: Calories were purposely low today since I feel like having some pizza tomorrow, and on sunday I think I'm gonna start my slow bulk phase.

------------------------------

Training (Shoulders/Biceps):

Seated DB Press - 70x3, 55x6
EZ Preacher Curls - 75x3, 65x6, 55x9
Incline DB Curls - 30x6, 30x6, 30x6, 25x6, 25x6, 25x11 (1 min rest between sets)

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (evening)

Comments: I think this is the last day I'll be using DymX for a while. I'll start it back up when I'm cutting again in a few months. I'm gonna miss the stuff. :(

Avatar
01-19-2003, 03:32 AM
Day 34 of 35
Saturday, January 18, 2003

Damn got called in again to work tonight. And I work tomorrow night too. That'll be a total of about 50 hours work this week, plus 22 hours of school.

Diet:

Tonight at work I tried out that new Chicken Flat Bread at McDonalds. It wasn't that impressive. It wasn't bad..I just wouldn't get it again. Also had an iced cappucino from Tim Horton's.

Because I ate out, I cut back on the portions of a few other meals and I ended up the day with about 1850-1900 calories. So not too bad. Today was sorta my last day of cutting, since I fully plan on having Pizza Hut tomorrow night before work. :D Following that, I start my slow-bulk on monday.

-----------------------------

Training:

Off

------------------------------

Supplements:

Dymetadrine Xtreme - 2x (evening)

------------------------------

Oh ya, btw - here is a pic taken of me from this morning. I just woke up so no pump. Time to start putting on some mass. Not sure what my bf % is. Maybe somebody can guess for me.

If I would have spent a few more weeks cutting on 1400-1600 calories, I'd really lean up nicely, but its winter time and I think I've put myself in a good position to start bulking. I've gained a lot more knowledge about my body during this cut, and am confident I can get really ripped over the summer.

I am not naturally a lean person. In fact almost all my relatives are overweight, and I used to be pretty fat a few years ago before I started weight training. My bodyfat set point is probably 16-18%. Used to be even higher before I started lifting. I do what I can though.

Avatar
01-21-2003, 08:37 PM
Day 35 of 35
Sunday, January 19, 2003

Well all done cutting after today. I will re-start a journal soon that will be focused on 7 weeks of slow gaining.

Diet:

Being the last day of my cut, I had pizza hut. So I guess it wasn't really a cutting day. :) Oh well. Tomorrow I start my bulking phase.

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Training:

Off

------------------------------

Supplements:

Off