PDA

View Full Version : Just getting started



Crystallio
09-18-2003, 11:05 PM
Hi, everyone. I figured that as long as I'm checking this board daily I might as well get a journal going, so here it goes.

Background I'm a 19-year old college student, and I'd lifted for about 8 months before finding this website and started mapping out my goals and routines more definitely. I've been bulking for about 2 weeks and just switched over to WBB 1 from my old routine this past week.

Stats I'm 5'10" and about 165 lbs and growing. I haven't been counting calories, but I feel like I'm making healthy gains with my current diet. Critiques and suggestions are definitely welcome, though.

Day 1, September 16:
0.17 Fl oz of Creatine Serum a few minutes before walking down to the gym.

Start: 1:12 pm

1) Flat Benchpress with Barbell
2x8x165 lbs
2) Low Incline Dumbbell Benchpress
1x8x55 lbs
1x8x60 lbs
3) Dips
2x8xBody Weight
4) Assisted Pull-ups
2x8xBody Weight - 30 lbs
5) Seated Rows
1x8x160
1x8x170
6) Deadlifts
1x8x115
1x8x135
7) Dumbbell Shrugs
1x10x140 lbs
8) Decline Sit-ups
2x8x25 lbs
9) Hanging Leg Raises
2x10x0 lbs

End: 1:56 pm

Comments: I felt like this workout went very well, and I think I'll be making some good gains as I get proper form down for the lifts that are new to me like Deadlifts. I also need to get a scale so I can get some accurate measurements of my weight gains, and I'd like to get a digital camera for before and after purposes. If anyone has a good recommendation for one, I'd love to hear it.

Crystallio
09-18-2003, 11:24 PM
Day 2, September 17:

8:30 AM
Breakfast: One Bowl Honey Nut Cheerios two cups of 2% milk
10:30 AM
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
Supplements: One Centrum Vitamin, One 250 mg Vitamin C tablet
12:00 pm - 1:00 pm
Basketball
1:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
6:00 pm
Supper: Six whole eggs, seven pieces of wheat toast, 1/2 cup of almonds
11:45 pm
Snack: 6 oz Blueberry Yogurt
Comments:
Today was my day off, so I concentrated on recording my food intake. Maybe it's just psychological, but it feels like I eat a lot more when I write it down. I drink a lot of water throughout the day, probably about 1.5 gallons, but it's spread out, so I won't bother listing it in the journal.

Shane
09-18-2003, 11:32 PM
:spam: Good luck with your journal man.

chops
09-19-2003, 12:14 AM
*smirk

there goes Shane again - always trying to increase his post count!

:hello: Crystallio

HahnB
09-19-2003, 01:31 AM
good luck, I liked wbb 1 as well when I was on it, made some pretty good gains from it.

fen2zla
09-19-2003, 02:01 AM
:spam:

:hello:

welcome!

drew
09-19-2003, 06:24 AM
:spam: Good luck and welcome!

Coke
09-19-2003, 01:05 PM
Welcome and good luck! - :)

Crystallio
09-19-2003, 01:37 PM
Day 3, September 18:
10:00 am
Breakfast: One Bowl Honey Nut Cheerios two cups of 2% milk
12:15 pm
Lunch: Two carrots, half a turkey sandwich with tomato and 2 slices of cheese
1:00 pm
Workout
Start: 1:00 pm

1) Lying Leg Press
2x8x180 lbs
2) Straight Leg Deadlifts
1x8x135 lbs
1x8x145 lbs
3) Squats (to parallel)
2x8x185 lbs
4) Lying Leg Curl
1x8x120 lbs
1x8x110 lbs
5)Standing Calf Press
1x10x400 lbs
End: 1:24 pm

1:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
3:00 pm
Snack: Mixed berry yogurt 6 oz
Supplements: One Centrum Vitamin, One 250 mg Vitamin C tablet
6:15 pm
Supper: Chicken burrito with rice, salsa, sour cream, and cheese
8:45 pm
Snack: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
11:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk

Comments: I was surprised at how quickly the workout was. I'm used to doing 3 body parts at a time, 3-4 exercises per part, and 4 sets per exercise. I would end up spending about 2 hours lifting each session, but results came rather slowly and I felt worn out afterwards. WBB 1 is allowing me to get my workouts in without taking so much time away from an already busy schedule.

Also, thanks everyone for wishing me luck and welcoming me to the board. Your support will help me stick with this.
:strong:

Dedicated
09-19-2003, 06:17 PM
Welcome to WBB. I find that keeping a journal helps keep me focused so I'm sure it will do the same for you.

Also your deadlifts will skyrocket I can already tell by looking at your other lift poundages.

JustinF
09-19-2003, 07:52 PM
:spam: Good luck.

I only noticed you put it once, but that creatine serum is junk. Do a search on this board for details.

Crystallio
09-21-2003, 03:37 PM
Day 4, September 19:
8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk, Raspberry Yogurt 6 oz
Supplements: One Centrum Vitamin, One 250 mg Vitamin C tablet
10:15 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
1:00 pm
Snack: One cup of almonds
3:30 pm
Supper: 5 slices of pizaa with chicken topping
7:30 pm
Snack: 1 slice of pizaa with chicken topping
8:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk

Comments: I was feeling tired and a little bit sick today, so I didn't eat much in the evening. Hopefully it won't hurt my gains too much.

JustinF:D'oh, wish I had read that before buying the stuff. I bought it because of an article (http://www.sport-fitness-advisor.com/creatine.html) at a website I occasionally visit. I guess I'll finish off the bottle since it at least has B-vitamins then look into getting some creatine powder from ALN. The packaging on the bottle is really misleading ("100% stable: 2-year shelf life"), and I'm a little pissed that I dropped $34 for junk. I'll have to be more careful with supplements next time.

Crystallio
09-21-2003, 03:56 PM
Day 5, September 20:
11:30 am
Breakfast: One Bowl Honey Nut Cheerios two cups of 2% milk
12:15 pm
Lunch: Mixed Berry Yogurt 6 oz
Supplements: One Centrum Vitamin, One 250 mg Vitamin C tablet
2:00 pm
Protein Smoothie: Two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, two cups of 2% milk
2:30 pm
Supplements: One Centrum Vitamin, One 250 mg Vitamin C tablet

Workout
Start: 3:25 pm

1) Standing Barbell Shoulder Press
1x8x95 lbs
1x8x105 lbs
2) Seated Dumbbell Shoulder Press
2x8x60 lbs
3) Narrow Grip Bench Press
2x8x135 lbs
4) Barbell Bicep Curls
1x8x85 lbs
5)Dumbbell Lateral Arm Raise
2x8x25 lbs
6)Lying French Press
1x8x50 lbs
1x8x55 lbs
7)Dumbbell Hammer Curls
2x8x40 lbs

End: 4:00 pm

4:15 pm
Snack: Chocolate PowerBar
6:00 pm
Supper: Large Chicken burrito with rice, salsa, sour cream, and cheese
6:45 pm
Snack: 1 bowl of Rice Crispies with two cups of 2% milk
9:30 pm
Snack: 4 whole eggs with 4 pieces of white toast

Comments: Today's workout felt good, and I got a few poundage increases in (DB shoulder press up from 55 lbs and DB hammer curls up from 35 lbs). I feel like I'm putting on muscle mass, but I won't know how much for certain until I get a chance to weigh myself.

JustinF
09-22-2003, 02:58 AM
Session looks good bro. I too was a sucker for the creatine serum junk. That was before I started to frequent this website and educate myself. Keep up the hard work!!

Crystallio
09-22-2003, 06:00 PM
Day 6, September 21:
10:30 am
Weigh In: 170 lbs
11:00 am
Breakfast: One Bowl of Rice Crispies two cups of 2% milk
1:15 pm
Snack: 1 Peach
1:30 pm
Supplements: One Centrum Vitamin, two 250 mg Vitamin C
2:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
4:30 pm
Snack: 0.65 lbs of steak with 4 tablespoons of BBQ sauce
4:45 pm
Supplements: Two 250 mg Vitamin C tablet
5:45 pm
Snack: 1/2 cup of almonds
7:45 pm
Snack: Raspberry Yogurt 6 oz
8:30 pm
Dinner: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
9:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
10:00 pm
Supplements: Two 250 mg Vitamin C tablet

Comments: My weigh in this morning puts me up 4 lbs since I last weighed myself about 5 weeks ago. I was glad to see my suspicions confirmed, and this should help me to finalize the projected time span for my weight gain goals. I'm also seeing that I'm pretty much eating the same stuff every day, so I'll do a little work and find out my macronutrient and caloric intakes.

JustinF: Thanks :D I'm trying to add small poundage increases each week to make sure I'm not stagnating.

Goals: I'm keeping these conservative at 0.5 lbs per week to make sure I get there on schedule. Hopefully I'll get there sooner than listed. I'm not sure how long I'll keep bulking, but I'll probably continue as long as my bf% doesn't increase much (I'd guesstimate I'm at about 11% now).
Current Weight: 170 lbs
By December 1 (10 weeks): 175 lbs
By February 9 (20 weeks): 180 lbs
By April 19 (30 weeks): 185 lbs
By June 28 (40 weeks): 190 lbs
By September 6(50 weeks): 195 lbs
By November 15 (60 weeks): 200 lbs

RuLess
09-22-2003, 06:18 PM
nice nice progress man, whuts ur height btw?

peas

Crystallio
09-23-2003, 11:46 PM
Day 7, September 22: Rest Day
8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk (39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum Vitamin, Two 250 mg Vitamin C tablet
10:15 am
Snack: One Peach (33 C, 5 P, 1.5 F, 170 Cal)
10:30 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
1:15 pm
Snack: Half a Peach (16.5 C, 2.5 P, 0.75 F, 85 Cal),
Raspberry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)
Supplements: Two 250 mg Vitamin C tablet
1:45 pm
Snack: Almonds (7 C, 7.55 P, 18 F, 202.25 Cal)
3:30 pm
Snack: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread (88 C, 77 P, 21.5 F, 880 Cal)
Snack: Cup of Almonds (7 C, 7.55 P, 18 F, 202.25 Cal)
4:15 pm
Snack: Cup of Almonds (7 C, 7.55 P, 18 F, 202.25 Cal)
5:15 pm
Snack: Cup of Almonds (14 C, 15.1 P, 36 F, 404.5 Cal)
11:30 pm
Snack: 3 whole eggs, 4 pieces of wheat toast (89.8 C, 30.6 P, 23 F, 703.5 Cal)

Totals: 473.8 g Carbs, 228.85 g Protein, 161.25 g Fats, 4210 Calories

Comments: Its kind of weird to see how many calories Im taking in since Ive never kept track of it before. Hopefully, itll help keep guide me to getting about the same amount of calories every day.

RuLess: Thanks for the compliment, and Im 510.

JustinF
09-25-2003, 06:45 AM
Diet looks on point bro. Keep it up.

Coke
09-25-2003, 07:00 AM
Nice work and consistency on the gain plan, keep up the progress - :thumbup:

Crystallio
09-25-2003, 09:34 PM
Day 8, September 23: Chest/Back/Abs
10:30 am
Breakfast: Two Bowls of Multi-grain Cheerios with two cups of 2% milk (78 C, 26 P, 13 F, 520 Cal)
11:00 am
Snack: Mixed Berry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)
12:00 pm
Supplements: One Centrum Vitamin, Two 250 mg Vitamin C tablets

Workout
Start: 12:55 pm

1) Assisted Pull-ups
2x8xBW - 30 lbs
2) Barbell Bench Press
1x8x165 lbs
1x8x175 lbs
3) Deadlifts
1x8x145 lbs
1x8x165 lbs
4) Low Incline Dumbbell Press
1x8x60 lbs
1x8x70 lbs PR woo
5)Dumbbell Shrugs
1x10x70 lbs
6)Dips
2x8xBW +12 lbs
7)Seated Row
2x10x170 lbs
8)Decline Sit-ups
1x8x25 lbs
1x8x35 lbs
9)Hanging Leg Raises
2x10x0 lbs

End: 1:44 pm

2:00 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese (33 C, 34.6 P, 11.8 F, 387 Cal)
2:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
3:00 pm
Supplements: Two 250 mg Vitamin C tablet
6:30 pm
Dinner: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread (88 C, 77 P, 21.5 F, 880 Cal)
6:45 pm
Supplements: Two 250 mg Vitamin C tablet
9:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
11:00 pm
Snack: Mixed Berry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)

Totals: 478 Carbs, 253.6 Protein, 79.3 Fats, 3647 Calories

Comments: The calories seem a little low for the amount of food I ate today. Im pretty sure that my stats on the chicken burrito arent accurate, but its all FitDay had, and Im too lazy to do math to add in the condiments :)

JustinF: Thanks :) Im glad Im not getting tired of this diet yetthink Ive eaten about 3 schools of tuna by now.

CoCoa: Thanks for the encouragement :D

fuzz
09-25-2003, 10:50 PM
*looks in*

Everything looks good here.

Keep it up.

*goes back to eating*

Crystallio
09-25-2003, 11:05 PM
Day 9, September 24: Rest Day
8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk (39 C, 13 P, 6.5 F, 260 Cal)
10:30 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese (33 C, 34.6 P, 11.8 F, 387 Cal)
5:30 pm
Snack: 1 Peach (17.4 C, 1.1 P, 0.1 F, 170 Cal)
5:45 pm
Snack: Bowl of mixed greens with 3 tablespoons of Ranch Dressing (2.1 C, 0.6 P, 23.4 F, 226 Cal)
7:45 pm
Dinner: 3 whole eggs, 4 pieces of wheat toast (89.8 C, 30.6 P, 23 F, 703.5 Cal)
10:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
Supplements: Two 250 mg Vitamin C tablet

Totals: 410 Carbs, 160.2 Protein, 86 Fats, 3050 Calories

Comments: Calories were a little low today. I was busy studying for a test and forgot to eat hehe. Oh well, hopefully it wont hurt my gains too much.

fuzz: Thanks :D

rookiebldr
09-25-2003, 11:56 PM
Nice progress on the weight gain, Crystallio. A year might seem a long way away, however, if you can maintain that progress and not add the fat then you will be looking great. You're also putting up some pretty nice numbers. :)

Crystallio
09-26-2003, 10:28 PM
Day 10, September 25: Legs
10:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk (39 C, 13 P, 6.5 F, 260 Cal)

Workout
Start: 12:55 pm

1) Squats (ATF)
1x8x135 lbs
1x8x155 lbs
2) Straight Leg Deadlifts
1x8x155 lbs
1x8x165 lbs
3)Lying Leg Press
1x8x180 lbs
1x8x190 lbs
4) Standing Calf Press
1x8x400 lbs
3x8x420 lbs
5) Lying Leg Curl
2x8x120 lbs

End: 1:17 pm

1:45 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese (33 C, 34.6 P, 11.8 F, 387 Cal)
3:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
7:00 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast (113 C, 46 P, 35F, 72.5 Cal)
9:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
12:15 am
Snack: Raspberry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)

Totals: 464 Carbs, 210 Protein, 86.3 Fats, 3480 Calories

Comments: I had another good workout today. My legs were a little sore during our 5 v 5 speed soccer game, but we won 5-1, and I had an assist :D

rookiebldr:Thanks for the compliments :) Ive surprised myself with how quickly Im putting on weight, and hopefully Ill be able to maintain this pace indefinitely.

Crystallio
09-29-2003, 01:02 AM
Day 11, September 26: Rest Day
8:45 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk (39 C, 13 P, 6.5 F, 260 Cal)
10:30 am
One Bowl Multi-grain Cheerios with 2% milk (39 C, 13 P, 6.5 F, 260 Cal), Raspberry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)
12:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
1:45 pm
Lunch: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread (88 C, 77 P, 21.5 F, 880 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet
4:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)
8:30 pm
Dinner: 6 whole eggs, 5 pieces of wheat toast (113.6 C, 52.2 P, 40 F, 1047 Cal)
Supplements: Two 250 mg Vitamin C tablet
11:00 pm
Snack: Mixed Berry Yogurt (33 C, 5 P, 1.5 F, 170 Cal)
11:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk (106.5 C, 53 P, 15 F, 760 Cal)

Totals: 665g Carbs, 324g Protein, 122.5g Fats, 5067 Calories

Comments: I ate a lot today, but it all came from pretty clean calories. Ive realized that Im going through groceries much quicker since I started a conscientious bulk loaves of bread just dont last as long when I have 5 slices at a time.

Crystallio
09-29-2003, 07:15 PM
Day 12, September 27: Rest Day
11:30 am
Breakfast: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)
3:15 m
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
5:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)
7:00 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
10:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)
12:00 am
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
12:45 am
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

Totals: 504g Carbs, 226.2g Protein, 158g Fats, 4263 Calories

Comments: Today was supposed to be Shoulders/Biceps/Triceps, but I bumped it to tomorrow so I could watch the greatest football game since the 49ers golden era. Go Bears! :D

Crystallio
09-29-2003, 07:36 PM
Day 13, September 28: Shoulders/Bis/Tris
11:00 am
Weigh In: 175.5 lbs
11:15 am
Breakfast: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet
1:15 pm
Supplements: Two 250 mg Vitamin C tablet

Workout
Start: 1:57 pm

1) Standing Barbell Shoulder Press
2x8x105 lbs
2) Seated Dumbbell Shoulder Press
2x8x60 lbs
3) Close Grip Bench Press
1x8x135 lbs
1x8x145 lbs
4) Lying French Press
1x8x55 lbs
1x8x60 lbs
5)Lateral Arm Raise
1x8x25 lbs
1x8x30 lbs
6)Barbell Bicep Curls
2x8x85 lbs
7)Dumbbell Hammer Curls
1x8x45 lbs
1x8x40 lbs

End: 2:43 pm

3:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
4:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)
8:30 pm
Dinner: 5 whole eggs, 4 pieces of wheat toast
(91 C, 43 P, 33F, 852.5 Cal)
Supplements: Two 250 mg Vitamin C tablet
11:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Totals: 415g Carbs, 209.6g Protein, 87.8g Fats, 3279.5 Calories

Comments: I was surprised at how much weight Ive put on in the past week, but Im not seeing much of an increase in visual body fat, so Ill keep on at this pace. Ive begun to notice some major changes in the way my body looks. Im considerably more muscular, and many parts, especially my legs (thanks squats), are beginning to stand out. Its kind of weird how 1.5 months of training and dieting right completely trumps 18 months of playing a guessing game.

midee1
09-29-2003, 07:54 PM
Doin great for a newbie.

Keep it up and listen to these guys. I have learned alot so far.




BTW here's some :spam: to help ya grow.

Crystallio
10-05-2003, 12:17 AM
Day 14, September 29: Rest Day

8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet

11:00 am
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

4:15 pm
Snack: Six Bread Rolls, 1 small potato, 2 tablespoons of Ranch dressing
(96.2 C, 16.2 P, 33 F, 758 Cal)

4:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

8:30 pm
Snack: One can of peaches
(84 C, 0 P, 0 F, 350 Cal)

10:00 pm
Dinner: Three cups of Chicken Chow Mein
(60 C, 57 P, 40.8 F, 822 Cal)

11:30 pm
Snack: Three cups of Chicken Chow Mein
(60 C, 57 P, 40.8 F, 822 Cal)

Totals: 577.7 Carbs, 245.8 Protein, 152.4 Fats, 4669 Calories

Comments: Today was the first time Ive had chow mein in a while, and it was good. Mmmm

midee1: Thanks :D and youre right, the amount of knowledge on this board is amazing.

Crystallio
10-05-2003, 12:43 AM
Day 15, September 30: Chest/Back/Abs
11:00 am
Breakfast: One Bowl of Multi-grain Cheerios with two cups of 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum Vitamin, Two 250 mg Vitamin C tablets

12:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Workout
Start: 1:55 pm

1) Assisted Pull-ups
2x8xBW - 30 lbs
2) Barbell Bench Press
2x8x175 lbs
3) Deadlifts
2x8x165 lbs
4) Lying Low Incline Dumbbell Press
2x8x70 lbs
5)Dumbbell Shrugs
1x10x70 lbs
6)Dips
2x8xBW +15 lbs
7)Seated Row
2x8x170 lbs
8)Decline Sit-ups
2x8x35 lbs
9)Hanging Leg Raises
2x10x0 lbs

End: 2:05 pm

2:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Supplements: One Centrum Vitamin, Two 250 mg Vitamin C tablets

6:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

8:00 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

12:30 pm
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 398 Carbs, 183.7 Protein, 88.8 Fats, 3087.5 Calories

Comments: Calories are a little low, but I had a good workout, bringing up some poundages. My pull-ups have stayed the same, but I weigh more now than when I started so Ive actually gone up a little bit there. Chicken burrito stats are still offguess Ill fix it eventually.

Crystallio
10-05-2003, 01:13 AM
Day 16, October 1: Rest Day

8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet

10:30 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

1:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

5:30 pm
Snack: Four pieces of Cornbread, 1.5 cups of 2% milk, Bowl of mixed greens with 3 tbsp Ranch dressing
(140.2 C, 32.8 P, 54.9 F, 1189.6 Cal)

7:30 pm
Snack: Mixed berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

8:00 pm
Supplements: Two 250 mg Vitamin C tablet

10:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 571.2 Carbs, 207.8 Protein, 129.4 Fats, 4282.1 Calories

Comments: I have a test tomorrow morning, so Ill probably be up late studying. Hopefully Ill make up a little bit for the lack of sleep this weekend.

Crystallio
10-05-2003, 01:40 AM
Day 17, October 2: Legs

10:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet

12:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Workout
Start: 1:04 pm

1) Squats (ATF)
1x8x155 lbs
1x8x165 lbs
2) Straight Leg Deadlifts
1x8x165 lbs
1x8x175 lbs
3) Standing Calf Press
4x8x420 lbs
4) Lying Leg Press
2x8x190 lbs
5) Lying Leg Curl
2x8x130 lbs

End: 1:34 pm

1:45 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

3:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

8:00 pm
Dinner: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
(88 C, 77 P, 21.5 F, 880 Cal)

8:15 pm
Supplements: Two 250 mg Vitamin C tablet

12:00 am
Snack: Cup of Almonds
(7 C, 7.55 P, 18 F, 202.25 Cal)

12:00 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Totals: 519.5 Carbs, 296.2 Protein, 104.3 Fats, 4179.25 Calories

Comments: Legs are progressing nicely. Ive noticed a dramatic change in the appearance of my quads since I added squats to my leg routine. This weeks speed soccer didnt go as well as last week. We lost 5-1 to a pretty good team, but on the up-side I got another assist :) . I need to get some cleats for next week so I dont slide around as much on the wet astroturf.

Crystallio
10-05-2003, 01:55 AM
Day 18, October 3: Rest Day

8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

9:45 am
Supplements: One Centrum, Two 250 mg Vitamin C tablets

10:45 am
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

12:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

3:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

5:00 pm
Breakfast: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)

9:00 pm
Dinner: 4 slices of pizza with chicken topping
(110 C, 78 P, 33.6 F, 1074.4 Cal)

11:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 518.5 g Carbs, 234 g Protein, 111.1g Fats, 4016.9 Calories

Comments: Its been a busy week, so Im glad that the weekends here and I can finally catch up on some sleep.

Crystallio
10-06-2003, 11:15 PM
Day 19, October 4: Shoulders/Bis/Tris

11:15 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

12:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

2:45 pm
Lunch: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
(88 C, 77 P, 21.5 F, 880 Cal)

Workout
Start: 3:47 pm

1) Standing Barbell Shoulder Press
1x8x105 lbs
1x8x110 lbs
2) Barbell Bicep Curls
1x8x95 lbs
1x8x85 lbs
3) Seated Dumbbell Shoulder Press
2x8x60 lbs
4) Close Grip Bench Press
2x8x145 lbs
5) Lying French Press
2x8x60 lbs
6) Lateral Arm Raise
1x8x30 lbs
1x8x27.5 lbs
7)Dumbbell Hammer Curls
2x8x45 lbs

End: 4:33 pm

4:45 pm
Snack: Apple Cinnamon PowerBar
(45 C, 10 P, 2.5 F, 230 Cal)

6:30 pm
Dinner: Jumbo chicken burrito with rice, cheese, salsa, and sour cream
(66 C, 69.2 P, 23.6 F, 774 Cal)

10:00 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

10:45 pm
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablets

12:15 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)


Totals: 498 g Carbs, 294.8 g Protein, 121.6 g Fats, 4244.5 Calories

Comments: Another good workout in the bag. The weights are steadily increasing, and the only thing I really need to work on is getting sleep on week nights.

Crystallio
10-06-2003, 11:43 PM
Day 20, October 5: Rest Day

12:00 pm
Weigh In: 176.5 lbs

12:30 pm
Breakfast: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablets

3:00 pm
Breakfast: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: Two 250 mg Vitamin C tablets

4:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

6:30 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

7:30 pm
Snack: Two slices of pizza with chicken topping
(55 C, 39 P, 16.8 F, 537.2 Cal)

8:30 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: Two 250 mg Vitamin C tablets

11:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Totals: 525g Carbs, 227 g Protein, 97.8 g Fats, 3889.7 Calories

Comments: Weight is up 1 lb from last week, and I look a little leaner in the mirror. Im still trying to get my calories about the same each day, but as long as Im gaining I dont think it matters too much.

Crystallio
10-11-2003, 07:58 PM
Day 21, October 6: Rest Day

8:45 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum Vitamin, Two 250 mg Vitamin C tablet

10:00 am
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:30 am
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

3:15 pm
Snack: 1 Can of Peaches
(84 C, 0 P, 0 F, 350 Cal)
Supplements: Two 250 mg Vitamin C tablet

5:15 pm
Snack: 7 Bread Rolls, 2 tablespoons of Ranch Dressing
(95.2C, 17.7 P, 19.7 F, 634 Cal)

7:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

11:00 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 649.2 g Carbs, 205.7 g Protein, 100.7 g Fats, 4336.5 Calories

Comments: None

Crystallio
10-11-2003, 08:14 PM
Day 22, October 7: Chest/Back/Abs

11:15 am
Breakfast: One Bowl of Honey Nut Cheerios with two cups of 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

1:00 pm
Lunch: 3 Cups of Chicken Chow Mien
(60C, 57 P, 40.8 F, 822 Cal)

1:30 pm
Supplements: Two 250 mg Vitamin C tablets

2:45 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Workout
Start: 6:43 pm

1) Assisted Pull-ups
2x8xBW - 30 lbs

2) Barbell Bench Press
1x8x185 lbs
1x8x175 lbs

3) Deadlifts
1x8x165 lbs
1x8x185 lbs

4)Dumbbell Shrugs
1x10x75 lbs

5)Decline Sit-ups
2x10x35 lbs

6)Hanging Leg Raises
2x10x0 lbs

7) Flat Bench Dumbbell Press
2x8x75 lbs

8)Seated Row
2x8x180 lbs

9)Dips
3x10xBW

End: 7:31 pm

8:00 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)
Supplements: Two 250 mg Vitamin C tablets

10:00 pm
Lunch: 3 Cups of Chicken Chow Mien
(60C, 57 P, 40.8 F, 822 Cal)
Supplements: Two 250 mg Vitamin C tablets

11:45 pm
Snack: One Bowl of Honey Nut Cheerios with two cups of 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 477 Carbs, 256 Protein, 127.6 Fats, 4024 Calories

Comments: I got to the gym late today instead of my usual 1:00 pm, and it was crowded as hell. I hate when this happens.

Crystallio
10-11-2003, 08:24 PM
Day 23, October 8: Rest Day

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet

10:30 am
Snack: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: Two 250 mg Vitamin C tablet

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

3:15 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

5:15 pm
Snack: 4 bread rolls, 2 tablespoons of Ranch Dressing
(55.4C, 10 P, 22 F, 468 Cal)

7:00 pm
Snack: Mixed Berry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: Two 250 mg Vitamin C tablet

9:30 pm
Dinner: 5 whole eggs, 4 pieces of wheat toast
(91C, 43 P, 33 F, 852.5 Cal)

10:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

Totals: 536.4 Carbs, 229.6 Protein, 112.8 Fats, 4087.5 Calories

Comments: None

Crystallio
10-11-2003, 08:38 PM
Day 24, October 9: Rest Day

10:30 am
Breakfast: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablet

12:15 pm
Snack: 1 Can of Peaches
(84 C, 0 P, 0 F, 350 Cal)

1:00 pm
Lunch: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
(88 C, 77 P, 21.5 F, 880 Cal)

3:30 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: Two 250 mg Vitamin C tablet

7:30 pm
Protein Smoothie: Two Bananas, two scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(106.5 C, 53 P, 15 F, 760 Cal)

8:15 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

11:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 510.5g Carbs, 214.1g Protein, 117g Fats, 3973 Calories

Comments: We tied our speed soccer game tonight 4-4. My shins have been feeling sore during the games, so I think Im going to take a couple Ibuprofens before the match next week. I've also moved Leg Day from Thursday to Friday to help reduce the soreness, and it fits into my schedule better this way, too.

Crystallio
10-11-2003, 08:55 PM
Day 25, October 10: Legs

8:30 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, Two 250 mg Vitamin C tablets

10:30 am
Protein Smoothie: Two Bananas, one scoops EAS Simply Protein, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(105 C, 42.5 P, 14 F, 702.5 Cal)

Workout
Start: 12:14 pm

1) Lying Leg Press
2x8x190 lbs

2) Straight Leg Deadlifts
1x8x175 lbs
1x8x185 lbs

3) Squats (ATF)
1x8x165 lbs
1x8x175 lbs

4) Standing Calf Press
1x8x420 lbs
3x8x440 lbs

5) Lying Leg Curl
1x8x110 lbs
1x8x120 lbs

End: 12:49 pm

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)


3:45 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

4:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

5:00 pm
Supplements: One 500 mg Vitamin C tablets

6:15 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

8:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:00 pm
Snack: One Bowl Apple Cinnamon Cheerios with one cup 2% milk
(48.3C, 12.67 P, 7 F, 300 Cal)

11:45 pm
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 554.8 g Carbs, 210.9 g Protein, 127.8 g Fats, 4187.5 Calories

Comments: Squats and Deadlifts are progressing nicely. Leg curls dropped a little bit because the machine I used had a messed up pad that wasnt comfortable.

Beast
10-12-2003, 10:20 PM
Looks liek you're making good progress.
I think you could use some egg whites in the morning. Drop the cereal and substitute with 100% oatmeal. It's better for you and more nutritious.
Also, limit your egg yolk intake to 1 per day or, even better, less. If you keep eating 5 a day you better get your cholesterol checked. I used to eat a yolk per day and my cholesterol is too high now (I'm 20).
I'd also add more lean meat and fish to your diet.
Good luck!

Crystallio
10-16-2003, 09:48 PM
Day 26, October 11: Rest Day

11:45 am
Breakfast: One Bowl Apple Cinnamon Cheerios with one cup 2% milk
(48.3C, 12.67 P, 7 F, 300 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, One 500 mg Vitamin C tablet

12:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

1:00 pm
Supplements: One 500 mg Vitamin C tablet

4:00 pm
Lunch: 5 whole eggs, 4 pieces of wheat toast
(91 C, 43 P, 33F, 852.5 Cal)

4:30 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

5:30 pm
Supplements: One 500 mg Vitamin C tablet

8:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

10:30 pm
Dinner: One cup of beef with 2 tablespoons of BBQ sauce
(13 C, 45 P, 12.8 F, 368 Cal)

11:00 pm
Snack: One Bowl Apple Cinnamon Cheerios with one cup 2% milk
(48.3C, 12.67 P, 7 F, 300 Cal)

12:00 am
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)


Totals: 468.6 g Carbs, 212.5 g Protein, 159.3 g Fats, 4101.5 Calories

Comments: I moved Shoulder and Arms to tomorrow since I just did legs yesterday. I think Ill make this a permanent change to my routine so that I can work legs and not be tired during my next workout.

NDBeast: Thanks for the lifting compliment :D I usually have cereal for breakfast because I generally dont have time to cook before class in the morning. Ill try to work the oats into my diet somewhere, maybe into the smoothies. I did some searching on the forums about eggs and cholesterol, and I found this thread (http://www.wannabebigforums.com/showthread.php?s=&threadid=36869&highlight=cholesterol) where Bradley gave the thumbs up to 4-5 eggs a day. I never really thought about adding more fish to the diet, but its a good idea since Im starting to get tired of chicken and beef. Ill try to remember to grab some the next time I get groceries.

Crystallio
10-16-2003, 10:02 PM
Day 27, October 12: Shoulders/Bis/Tris

11:45 pm
Weigh In: 178 lbs
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, One 500 mg Vitamin C tablets

1:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

Workout
Start: 3:47 pm

1) Standing Barbell Shoulder Press
2x8x110 lbs

2) Barbell Bicep Curls
2x8x95 lbs

3) Seated Dumbbell Shoulder Press
2x8x60 lbs

4) Close Grip Bench Press
2x8x145 lbs

5)Dumbbell Hammer Curls
2x8x45 lbs

6) Lying French Press
2x8x60 lbs

7) Lateral Arm Raise
2x8x30 lbs

End: 4:30 pm

5:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

5:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One 500 mg Vitamin C tablet

9:00 pm
Snack: Three slices of pizza with chicken topping
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)
Supplements: One 500 mg Vitamin C tablet

10:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)


Totals: 578 g Carbs, 218.5 g Protein, 107.2 g Fats, 4143.3 Calories

Comments: Weight is up 1.5 lb from last week, and Im still looking lean in the mirror. Ive been able to get my calories at ~4100 consistently, and I feel like Ill be able to sustain this growth rate for a while to come.

Crystallio
10-17-2003, 12:17 AM
Day 28, October 13: Rest Day

8:45 am
Breakfast: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, One 500 mg Vitamin C tablet

10:30 am
Snack: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

3:30 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

5:00 pm
Dinner: One cup of beef with 2 tablespoons of BBQ sauce
(13 C, 45 P, 12.8 F, 368 Cal)

5:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)
Supplements: One 500 mg Vitamin C tablet

10:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

11:30 pm
Snack: Three slices of pizza with chicken topping
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)
Supplements: One 500 mg Vitamin C tablet

Totals: 474.5 g Carbs, 263.3 g Protein, 162.3 g Fats, 4361.8 Calories

Comments: None

Crystallio
10-22-2003, 12:59 AM
Day 29, October 14: Chest/Back/Abs

12:00 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, One 500 mg Vitamin C tablet

2:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

3:30 pm
Supplements: One 500 mg Vitamin C tablet

6:30 pm
Dinner: 2 pieces of Corn Bread, chicken breast
(57.8 C, 35.9 P, 13.5 F, 506.8 Cal)

7:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

Workout
Start: 12:58 pm

1) Barbell Bench Press
2x8x180 lbs

2) Assisted Pull-ups
2x8xBW - 30 lbs

3) Deadlifts
1x8x165 lbs
1x8x175 lbs

4) Flat Bench Dumbbell Press
2x8x75 lbs

5)Dips
2x10xBW

6)Hanging Leg Raises
2x10x0 lbs

7)Seated Row
2x8x180 lbs

8)Dumbbell Shrugs
2x10x75 lbs

9)Decline Sit-ups
2x10x35 lbs

End: 1:51 pm

9:00 pm
Breakfast: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)

9:30 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

10:00 pm
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

11:30 pm
Snack: 3 whole eggs, 3 pieces of toast
(56.8 C, 26.1 P, 20 F, 523.5 Cal)


Totals: 481.1 g Carbs, 197.7 g Protein, 118.3 g Fats, 3762.8 Calories

Comments: None

Crystallio
10-22-2003, 01:09 AM
Day 30, October 15: Rest Day

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, One 500 mg Vitamin C tablet

10:30 am
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)
Snack: Cup of Almonds
(7 C, 7.55 P, 18 F, 202.25 Cal)

1:15 pm
Lunch: Cheeseburger with 1 tablespoon of BBQ sauce
(37.1 C, 18 P, 15.5 F, 370 Cal)
Supplements: One 500 mg Vitamin C tablet

3:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

6:00 pm
Snack: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

9:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One 500 mg Vitamin C tablet

11:00 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Cup of Almonds
(7 C, 7.55 P, 18 F, 202.25 Cal)

Totals: 515.5 g Carbs, 179 g Protein, 128.5 g Fats, 3903.1 Calories

Comments: None

Crystallio
10-22-2003, 01:18 AM
Day 31, October 16: Rest Day

10:00 am
Breakfast: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, One 500 mg Vitamin C tablet

12:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)
Supplements: One 500 mg Vitamin C tablet

1:30 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

3:30 pm
Lunch: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
(88 C, 77 P, 21.5 F, 880 Cal)

6:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)

8:00 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:30 pm
Supplements: One 500 mg Vitamin C tablet

11:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(103.5 C, 32 P, 13 F, 645 Cal)
Supplements: One 500 mg Vitamin C tablet

Totals: 616.5 g Carbs, 242 g Protein, 105 g Fats, 4387.5 Calories

Comments: None

John0101
10-22-2003, 08:51 PM
Great progress man, strength coming up nicely and your diet looks great great every day. Why so much vitamin C?

Crystallio
10-28-2003, 11:18 PM
Day 32, October 17: Legs

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:30 am
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Workout
Start: 12:45 pm

1) Lying Leg Press
2x8x190 lbs

2) Standing Calf Press
2x8x440 lbs
2x8x460 lbs

3) Squats
1x8x175 lbs
1x8x185 lbs

4) Straight Leg Deadlifts
2x8x185 lbs

5) Lying Leg Curl
2x8x130 lbs

End: 1:16 pm

1:45 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

2:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)
Supplements: 500 mg Vitamin C

6:30 pm
Dinner: Chicken Fajitas
(132.8 C, 60 P, 35.9 F, 1089 Cal)

8:00 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)

10:00 pm
Snack: 2 cups of Cheerios with 2 cups of 2% milk
(57 C, 16 P, 7 F, 360 Cal)


Totals: 528.4 g Carbs, 231.2 g Protein, 90.9 g Fats, 4121.4 Calories

Comments: Lifts are still progressing gradually, and I feel much stronger now than I was at the beginning of this program.

John0101: Thanks :D The Vitamin C is because of what Ive read in the Supplements forum. This thread (http://www.wannabebigforums.com/showthread.php?s=&threadid=33777&highlight=vitamin+c+grams) in particular suggests 1-3 grams daily.

Crystallio
10-28-2003, 11:58 PM
Day 33, October 18: Rest Day

8:15 am
Breakfast: 2 cups of Cheerios with 2 cups of 2% milk
(57 C, 16 P, 7 F, 360 Cal)
Supplements: One Centrum, 500 mg Vitamin C

11:00 am
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)

3:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

3:15 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)


8:00 pm
Dinner: 2 seasoned chicken breasts
(0 C, 105.8 P, 12.1 F, 562.9 Cal)
Supplements: 500 mg Vitamin C

11:45 pm
Snack: Two brownies, 2 cups of 2% milk
(115 C, 26.5 P, 28.7 F, 795.5 Cal)


Totals: 462.6 g Carbs, 290.9 g Protein, 109 g Fats, 4196.3 Calories

Comments: None

Crystallio
10-29-2003, 12:11 AM
Day 34, October 19: Shoulders/Bis/Tris

12:00 pm
Weigh In: 176 lbs
Breakfast: 2 cups of Cheerios with 2 cups of 2% milk
(57 C, 16 P, 7 F, 360 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:00 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)

4:30 pm
Lunch: 4 cups of chicken chow mien
(80 C, 76 P, 54.4 F, 1096 Cal)

Workout
Start: 7:35 pm

1) Standing Barbell Shoulder Press
2x8x115 lbs

2) Barbell Bicep Curls
2x8x95 lbs

3) Seated Dumbbell Shoulder Press
2x8x65 lbs

4) Close Grip Bench Press
1x8x145 lbs
1x8x155 lbs

5)Dumbbell Hammer Curls
2x8x45 lbs

6) Lying French Press
2x8x65 lbs

7) Lateral Arm Raise
1x8x35 lbs
1x8x30 lbs

End: 8:21 pm

8:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

9:15 pm
Supplements: 500 mg Vitamin C
Supplements: 5 g Creatine powder in water

10:15 pm
Dinner: 3 whole eggs, 3 pieces of wheat toast
(67.8 C, 27.6 P, 21 F, 583.5 Cal)

10:45 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

Totals: 452.4 g Carbs, 237.3 g Protein, 146.6 g Fats, 4305.4 Calories

Comments: Weight is down 2 lbs from last week. It looks like a couple days at ~3800 calories threw off the rest of the week. Ill try to up my calories for this coming week and see how it goes. Ive also begun taking creatine. Im not doing a loading phase but rather going with 5g per day for the duration of the cycle.

Saint Patrick
10-29-2003, 12:16 AM
Damn that's a lotta food!

Nice work on the SLDL's

Crystallio
10-29-2003, 10:49 PM
Day 35, October 20: Rest Day

8:45 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

10:15 am
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C
Supplements: 5 g Creatine powder in water

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

1:30 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)
Supplements: 500 mg Vitamin C

5:00 pm
Dinner: Three cups of Chicken Chow Mien
(60 C, 57 P, 40.8 F, 822 Cal)

6:30 pm
Snack: Two Cinnamon Buns with Icing
(94 C, 8.3 P, 25.4 F, 629.4 Cal)
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

7:15 pm
Supplements: 500 mg Vitamin C

11:30 pm
Snack: One Bowl Multi-grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

11:45 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 531.6 g Carbs, 233.5 g Protein, 120.7 g Fats, 4293.8 Calories

Comments: None

Saint Patrick: Yeah, the protein smoothies have really helped to get the calories up. Thanks for the compliment on the SLDLs :D

Crystallio
10-29-2003, 11:11 PM
Day 36, October 21: Chest/Back/Abs

12:00 pm
Breakfast: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:15 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

2:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)
Supplements: 500 mg Vitamin C

6:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

7:00 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Workout
Start: 1:18 pm

1) Barbell Bench Press
2x8x185 lbs

2) Assisted Pull-ups
2x8xBW - 30 lbs

3) Deadlifts
2x8x185 lbs

4) Flat Bench Dumbbell Press
2x8x75 lbs

5)Dips
2x10xBW

6)Hanging Leg Raises
2x10x0 lbs

7)Seated Row
2x8x180 lbs

8)Dumbbell Shrugs
2x10x75 lbs

9)Decline Sit-ups
2x10x45 lbs

End: 2:04 pm

9:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)
Supplements: 500 mg Vitamin C

9:30 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 404.5 Cal)

11:30 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: One Can of Peaches
(84 C, 0 P, 0 F, 350 Cal)


Totals: 608 g Carbs, 180.8 g Protein, 78.6 g Fats, 4222.7 Calories

Comments: None

Crystallio
10-29-2003, 11:27 PM
Day 37, October 22: Rest Day

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:15 am
Snack: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

7:00 pm
Snack: One Cinnamon Bun with Icing, 1.5 cups 2% milk
(69.5 C, 19.2 P, 20.2 F, 524.7 Cal)

7:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:45 pm
Snack: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)


Totals: 580.7 g Carbs, 203.3 g Protein, 106.5 g Fats, 4261.7 Calories

Comments: None

Crystallio
10-29-2003, 11:34 PM
Day 38, October 23: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:15 pm
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

7:00 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

11:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Totals: 539 g Carbs, 177.8 g Protein, 78.1 g Fats, 3912.7 Calories

Comments: None

Crystallio
10-29-2003, 11:51 PM
Day 39, October 24: Legs

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:30 am
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

3:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

Workout
Start: 5:17 pm

1) Squats
1x8x185 lbs
1x8x205 lbs

2) Standing Calf Press
1x10x460 lbs
1x10x480 lbs

3) Straight Leg Deadlifts
2x8x185 lbs

4) Lying Leg Curl
2x8x130 lbs

5) Lying Leg Press
1x8x200 lbs
1x8x210 lbs

End: 5:49 pm

6:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

9:45 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:15 pm
Dinner: 3 pieces of pizza with chicken topping
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)
Supplements: 500 mg Vitamin C

Totals: 627.5 g Carbs, 244.3 g Protein, 108.3 g Fats, 4808.5 Calories

Comments: I felt really strong in the gym today, and the jump in squats shows it. Im now about one week into using creatine, but Im already starting to feel stronger. It might just be a placebo affect since it takes 4 weeks for muscles to become saturated at 5g / day, but Ill take it.

Crystallio
10-29-2003, 11:59 PM
Day 40, October 25: Rest Day

11:00 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:45 pm
Lunch: 2 pieces of pizza with chicken topping
(55 C, 39 P, 16.8 F, 537.2 Cal)

3:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:15 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

6:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

9:15 pm
Protein Smoothie: One tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(88.8 C, 48.3 P, 13.1 F, 752.7 Cal)

11:45 pm
Snack: 3 pieces of pizza with chicken topping
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C

Totals: 676.5 g Carbs, 275.3 g Protein, 120.1 g Fats, 5255.7 Calories

Comments: None

aka23
10-30-2003, 12:03 AM
Originally posted by Crystallio
Totals: 676.5 g Carbs, 275.3 g Protein, 120.1 g Fats, 5255.7 Calories [/B]

That is certainly a lot of calories. Good job with the recent workout. The calf raises are looking strong, and you are making excellent strength gains.

Crystallio
10-30-2003, 12:13 AM
Day 41, October 26: Shoulders/Bis/Tris

10:45 am
Weigh In: 180.5 lbs

11:15 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Workout
Start: 3:47 pm

1) Standing Barbell Shoulder Press
2x8x110 lbs

2) Barbell Bicep Curls
2x8x95 lbs

3) Seated Dumbbell Shoulder Press
2x8x60 lbs

4) Close Grip Bench Press
2x8x145 lbs

5)Dumbbell Hammer Curls
2x8x45 lbs

6) Lying French Press
2x8x60 lbs

7) Lateral Arm Raise
2x8x30 lbs

End: 4:30 pm

4:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

5:00 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:15 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

10:15 pm
Dinner: 3 whole eggs, 3 pieces of wheat toast
(67.8 C, 27.6 P, 21 F, 583.5 Cal)

11:45 pm
Snack: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C

Totals: 617 g Carbs, 203.8 g Protein, 91.1 g Fats, 4432.7 Calories

Comments: Weight is up 4.5 lbs from last week. I think most of it is water weight from the creatine, but I also look bigger in the mirror albeit with slightly less definition than last week. On a semi-related note, I ordered a digital camera (http://www.steves-digicams.com/2003_reviews/s45.html) that should be here within a week, so Ill probably get some pictures up within a week or two.

Crystallio
10-30-2003, 01:16 AM
Day 42, October 27: Rest Day

8:15 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

10:15 am
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

4:30 pm
Supplements: 5 g Creatine in water
Snack: Raspberry Yogurt
(142.8 C, 5 P, 1.5 F, 170 Cal)

7:15 pm
Dinner: 2 small potatoes, 8 oz beef, 2 bread rolls, 1 large Cinnamon Bun, 2 cups of 2% Milk
(142.8 C, 80.4 P, 45.5 F, 1298.7 Cal)

6:30 pm
Snack: Two Cinnamon Buns with Icing
(94 C, 8.3 P, 25.4 F, 629.4 Cal)
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

11:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C
Totals: 571.6 g Carbs, 251.3 g Protein, 124.9 g Fats, 4600.9 Calories

Comments: None

aka23: Thanks :D

Crystallio
10-30-2003, 01:28 AM
Day 43, October 28: Chest/Back/Abs

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:15 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Workout
Start: 1:25 pm

1) Barbell Bench Press
2x8x185 lbs

2) Assisted Pull-ups
2x8xBW - 30 lbs

3) Deadlifts
2x8x185 lbs

4)Seated Row
1x8x180 lbs
1x8x190 lbs

5) Flat Bench Dumbbell Press
1x8x75 lbs
1x8x80 lbs

6)Hanging Leg Raises
2x10x0 lbs

7)Dips
2x10xBW

8)Dumbbell Shrugs
2x10x80 lbs

9)Decline Sit-ups
2x10x45 lbs

End: 2:21 pm

2:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

6:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

7:00 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

8:00 pm
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

11:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Totals: 595 g Carbs, 202.9 g Protein, 120.6 g Fats, 4583.2 Calories

Comments: None

Dedicated
10-30-2003, 06:29 AM
Nice work Crystallio.

Coke
10-30-2003, 07:16 AM
:withstupi

...good work

Crystallio
11-01-2003, 01:12 AM
Day 44, October 29: Rest Day

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:00 am
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

10:30 am
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Breaded Chicken Patty
(138.8 C, 14.5 P, 16.5 F, 255.9 Cal)

1:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)
Lunch: Cheeseburger with 1 tbsp BBQ sauce
(37.1 C, 18 P, 15.5 F, 370 Cal)

7:00 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

11:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

Totals: 463.6 g Carbs, 171.1 g Protein, 129.5 g Fats, 3866.4 Calories

Comments: None

Dedicated and CoCoa: Thanks :)

Crystallio
11-01-2003, 01:23 AM
Day 45, October 30: Rest Day

10:30 am
Breakfast: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)
Supplements: 5 g Creatine in water

3:00 pm
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

7:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

10:00 pm
Snack: 2 oz Beef Jerky
(8 C, 30 P, 1 F, 160 Cal)

11:15 pm
Snack: 2 oz Beef Jerky
(8 C, 30 P, 1 F, 160 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

11:45 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 472.8 g Carbs, 231.5 g Protein, 143.1 g Fats, 4226.2 Calories

Comments: None

Crystallio
11-01-2003, 12:25 PM
Day 46, October 31: Legs

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

10:30 am
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 12:37 pm

1) Lying Leg Press
2x8x210 lbs

2) Standing Calf Press
1x10x480 lbs
1x10x500 lbs

3) Straight Leg Deadlifts
1x8x185 lbs
1x8x205 lbs

4) Squats
1x8x215 lbs
1x8x225 lbs

5) Lying Leg Curl
1x8x130 lbs
1x8x140 lbs

End: 1:09 pm

1:45 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)
Supplements: 500 mg Vitamin C


5:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C

7:30pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

10:00 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

11:00 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 597.2 g Carbs, 217.2 g Protein, 130.3 g Fats, 4477.5 Calories

Comments: Today was probably my best leg workout since I started WBB 1. It finally clicked for me that I can really push myself with the weights because I only get to do legs once a week. My old training routine had each body part twice a week, and I dont think I really gave myself enough time to recover. But with WBB1, I get a full 6 days between workouts, so my muscles are fresh when I walk into the gym.

Crystallio
11-07-2003, 11:38 PM
Day 47, November 1: Rest Day

11:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:30 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

5:30 pm
Supplements: 5 g Creatine in water

8:00 pm
Dinner: KFC chicken
(22 C, 80 P, 38 F, 760 Cal)
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

8:30 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

9:15 pm
Snack: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)
Supplements: 500 mg Vitamin C

Totals: 470.8 g Carbs, 244.4 g Protein, 148.1 g Fats, 4345.7 Calories

Comments: None

Crystallio
11-07-2003, 11:48 PM
Day 48, November 2: Shoulders/Bis/Tris

11:15 am
Weigh In: 183.5 lbs

12:00 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)
Supplements: 500 mg Vitamin C

Workout
Start: 3:20 pm

1) Standing Barbell Shoulder Press
1x8x115 lbs
1x8x125 lbs

2) Barbell Bicep Curls
1x8x105 lbs
1x8x95

3) Seated Dumbbell Shoulder Press
2x8x65 lbs

4) Close Grip Bench Press
2x8x155 lbs

5)Dumbbell Hammer Curls
2x8x50 lbs

6) Lateral Arm Raise
2x8x35 lbs

7) Lying French Press
1x8x75 lbs
1x8x85 lbs

End: 4:09 pm

4:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

4:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

5:15 pm
Supplements: 5 g Creatine in water

10:30 pm
Snack: Two Bowls of Multi-grain Cheerios with two cups of 2% milk
(78 C, 26 P, 13 F, 520 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 573.6 g Carbs, 203.6 g Protein, 90.7 g Fats, 4257.9 Calories

Comments: Weight is up 3 lbs from last week. Again, its probably mostly water weight from the creatine. My strength has definitely increased since last week, and Im seeing gradual gains in almost all of my lifts.

Crystallio
11-07-2003, 11:58 PM
Day 49, November 3: Rest Day

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

10:45 am
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

1:30 pm
Lunch: 4 slice of pizza with chicken topping
(168 C, 78 P, 33.6 F, 1308.4 Cal)

4:30 pm
Supplements: 5 g Creatine in water
Snack: Raspberry Yogurt
(142.8 C, 5 P, 1.5 F, 170 Cal)

5:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

9:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

Totals: 568.2 g Carbs, 201.5 g Protein, 95.1 g Fats, 4138.4 Calories

Comments: None

Crystallio
11-08-2003, 12:10 AM
Day 50, November 4: Chest/Back/Abs

11:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:15 pm
Lunch: Philly Cheese Steak Sandwich
(82.9 C, 67.8 P, 31.1 F, 898.5 Cal)

Workout
Start: 1:16 pm

1) Barbell Bench Press
1x8x185 lbs
1x8x195 lbs

2) Assisted Pull-ups
2x8xBW - 15 lbs

3) Deadlifts
1x8x185 lbs
1x8x195 lbs

4)Seated Row
2x8x190 lbs

5) Flat Bench Dumbbell Press
2x8x80 lbs

6)Dumbbell Shrugs
2x10x80 lbs

7)Hanging Leg Raises
2x10x0 lbs

8)Dips
2x10xBW

9)Decline Sit-ups
2x10x45 lbs

End: 2:07 pm

2:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

6:30 pm
Dinner: 4 bread rolls, 2 tablespoons Ranch dressing, 5 oz barbecued chicken, Bowl of mixed greens
(55.4 C, 53 P, 28 F, 697.1 Cal)

6:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

11:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)


Totals: 611.3 g Carbs, 288.6 g Protein, 134.2 g Fats, 5168.3 Calories

Comments: None

Crystallio
11-08-2003, 12:26 AM
Day 51, November 5: Rest Day

8:45 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:15 am
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:30 pm
Snack: 1.5 cups of 2% milk
(22.5 C, 15 P, 7.5 F, 210 Cal)

8:00 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

9:00 pm
Dinner: 5 slices of pizza with chicken topping
(137.5 C, 97.5 P, 42 F, 1343 Cal)

9:45 pm
Supplements: 500 mg Vitamin C

11:15 pm
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

Totals: 442.2 g Carbs, 244.8 g Protein, 156.8 g Fats, 4278.5 Calories

Comments: None

Crystallio
11-08-2003, 12:38 AM
Day 52, November 6: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:30 pm
Supplements: 5 g Creatine in water
Dinner: 10 oz of tuna with 1 tablespoon of mayonnaise on 4 pieces of wheat bread
(88 C, 77 P, 21.5 F, 880 Cal)

6:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

11:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

Totals: 471.6 g Carbs, 242.6 g Protein, 95.2 g Fats, 4097.9 Calories

Comments: None

Crystallio
11-10-2003, 09:17 PM
Day 53, November 7: Legs

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:30 am
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Workout
Start: 12:35 pm

1) Straight Leg Deadlifts
2x8x205 lbs

2) Squats
2x8x225 lbs

3) Lying Leg Press
1x8x210 lbs
1x8x220 lbs

4) Standing Calf Press
1x10x480 lbs
1x10x500 lbs
2x10x520 lbs

5) Lying Leg Curl
2x8x140 lbs

End: 1:05 pm

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

3:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

8:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C

9:00 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

9:30 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 572 g Carbs, 212.4 g Protein, 89.9 g Fats, 4299.7 Calories

Comments: The leg workout went well. I improved my lifts on almost everything, and my diet is staying on target.

Crystallio
11-10-2003, 09:38 PM
Day 54, November 8: Rest Day

12:00 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

2:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

4:00 pm
Lunch: 4 cups of Spaghetti and Meatballs
(152.3 C, 78.7 P, 39.4 F, 1293.5 Cal)

5:30 pm
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

6:45 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

8:45 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

11:45 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

Totals: 587.9 g Carbs, 238.4 g Protein, 124.6 g Fats, 4729.4 Calories

Comments: The diet was pretty good today; I may have gone overboard with lunch, but my mom is a great cook. I saw Resevoir Dogs for the first time today and enjoyed it. Buscemi has been great in every movie I've seen him in.

Dedicated
11-10-2003, 09:40 PM
Ya resevoir dogs is awesome, nice work on the lifts.

Crystallio
11-10-2003, 10:07 PM
Day 55, November 9: Shoulders/Bis/Tris

10:15 am
Weigh In: 184 lbs

10:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

Workout
Start: 12:05 pm

1) Standing Barbell Shoulder Press
2x8x125 lbs

2) Barbell Bicep Curls
1x8x105 lbs
1x8x95 lbs

3) Seated Dumbbell Shoulder Press
2x8x65 lbs

4) Close Grip Bench Press
2x8x155 lbs

5)Dumbbell Hammer Curls
2x8x50 lbs

6) Lateral Arm Raise
2x8x35 lbs

7) Lying French Press
2x8x90 lbs

End: 12:56 pm

1:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)
Supplements: 500 mg Vitamin C

4:00 pm
Snack: Two cups of Rice Krispies Treats Cereal with two cups 2% milk
(91.8 C, 17.7 P, 11.5 F, 530 Cal)

5:30 pm
Dinner: Large Cheeseburger
(49.5 C, 29.2 P, 25 F, 548.2 Cal)

7:30 pm
Snack: Two cups of Rice Krispies Treats Cereal with two cups 2% milk
(91.8 C, 17.7 P, 11.5 F, 530 Cal)

11:00 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 600.3 g Carbs, 183.1 g Protein, 108 g Fats, 4268.2 Calories

Comments: Weight is up 0.5 lbs from last week. This time I think its less water weight and more muscle. My strength is still increasing each week with gains in most of my lifts.

Crystallio
11-12-2003, 10:06 PM
Day 56, November 10: Rest Day

8:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

10:15 am
Supplements: One Centrum Vitamin, 500 mg Vitamin C
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

3:45 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

4:15 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

7:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

9:30 pm
Snack: 3 oz beef jerky
(18 C, 36 P, 3 F, 240 Cal)

11:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 571 g Carbs, 258.5 g Protein, 127.4 g Fats, 4780.2 Calories

Comments: None

Dedicated: Thanks :)

Crystallio
11-12-2003, 10:30 PM
Day 57, November 11: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Lunch: Two cheeseburgers with 2 tablespoons of BBQ sauce
(87.2 C, 36 P, 31 F, 800 Cal)

2:00 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

4:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

6:30 pm
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

8:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

11:30 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 540.4 g Carbs, 187.6 g Protein, 135 g Fats, 4300.5 Calories

Comments: Moved my workout to tomorrow because the gym is closed for Veterans Day

Dedicated
11-12-2003, 10:56 PM
I just gotta say that out of all the journals on here that I've read you are making the best progress. Were you making this progress before starting the new diet along with WBB 1 cause I know you lifted for a few months before starting? Really awesome man, keep at it:)

Crystallio
11-15-2003, 06:18 PM
Day 58, November 12: Chest/Back

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:00 am
Snack: 2 oz Beef Jerky
(12 C, 24 P, 2 F, 160 Cal)
Snack: Cup of Almonds
(7 C, 7.55 P, 18 F, 205.25 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

Workout
Start: 3:41 pm

1) Barbell Bench Press
2x8x195 lbs

2)Seated Row
2x8x210 lbs

3) Flat Bench Dumbbell Press
1x8x85 lbs
1x8x80 lbs

4) Deadlifts
2x8x205 lbs

5) Assisted Pull-ups
2x8xBW - 15 lbs

6)Dips
2x10xBW

7)Dumbbell Shrugs
2x10x80 lbs

End: 4:29 pm

5:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

6:15 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

8:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

11:30 pm
Dinner: Meatball Sandwich
(28 C, 30.2 P, 72 F, 809 Cal)

Totals: 499.6 g Carbs, 246.6 g Protein, 115.9 g Fat, 4350.3 Calories

Comments: I forgot to bring my workout notebook to the gym, so I had to guess what my weights were from last week - ended up setting a couple new PRs :) Moved abs from today to my next workout because I was running short on time.

Dedicated: I started paying much more attention to my diet about the time that I started WBB 1, so its difficult to say which had a bigger impact. Watching my diet really helped me to make sure I was getting enough calories to grow. Before, I ate whenever I was hungry, and although it was pretty clean, I think that I just wasnt getting enough calories to get bigger. The biggest change that the WBB routine brought was rest days. These were a huge change from my old (uneducated) routine of working out 5-6 times a week and gave me much better results as well as more free time. Thanks a lot for the encouragement :)

Crystallio
11-15-2003, 06:27 PM
Day 59, November 13: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

3:00 pm
Snack: 2 oz Beef Jerky
(12 C, 24 P, 2 F, 160 Cal)
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

6:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

11:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)
Supplements: 500 mg Vitamin C

Totals: 557 g Carbs, 209.8 g Protein, 85.1 g Fat, 4162.7 Calories

Comments: None

Crystallio
11-15-2003, 06:36 PM
Day 60, November 14: Rest Day

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

4:30 pm
Dinner: 5 slices of pizza with marinated chicken, mushrooms, and pesto
(137.5 C, 97.5 P, 42 F, 1343 Cal)

7:15 pm
Snack: 3 slices of pizza with marinated chicken, mushrooms, and pesto
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)

9:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

10:30 pm
Supplement: 5g Creatine in water

Totals: 536.6 g Carbs, 277.6 g Protein, 106.9 g Fats, 4574.2 Calories

Comments: Pushed my Leg workout to tomorrow because I only got 5 hours of sleep and felt like napping :)

Crystallio
11-17-2003, 07:10 PM
Day 61, November 15: Legs/Abs

10:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Workout
Start: 2:21 pm

1) Squats
2x8x225 lbs

2) Straight Leg Deadlifts
1x8x205 lbs
1x8x215 lbs

3) Lying Leg Press
1x8x220 lbs
1x8x230 lbs

4) Lying Leg Curl
1x8x150 lbs
1x8x140 lbs

5) Hanging Leg Raises
2x10x0 lbs

6) Decline Sit-ups
2x10x50 lbs

7) Standing Calf Press
4x10x520 lbs

End: 3:01 pm

4:15 pm
Lunch: 5 whole eggs, 4 pieces of wheat toast
(91 C, 43 P, 33F, 852.5 Cal)

6:00 pm
Snack: 3 oz Beef Jerky
(18 C, 36 P, 3 F, 240 Cal)
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

8:15 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

9:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

10:30 pm
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

Totals: 457.1 g Carbs, 256.7 g Protein, 127.6 g Fats, 4337.5 Calories

Comments: The workout went well with gradual increases on several lifts.

Crystallio
11-17-2003, 07:37 PM
Day 62, November 16: Shoulders/Bis/Tris

10:30 am
Weigh In: 185 lbs
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Workout
Start: 2:47 pm

1) Standing Barbell Shoulder Press
2x8x125 lbs

2) Barbell Bicep Curls
2x8x100 lbs

3) Lying French Press
2x8x100 lbs

4) Seated Dumbbell Shoulder Press
2x8x65 lbs

5) Close Grip Bench Press
2x8x155 lbs

6)Dumbbell Hammer Curls
2x8x50 lbs

7) Lateral Arm Raise
2x8x35 lbs

End: 3:36 pm

4:30 pm
Snack: 6 slices of pizza with chicken and pesto
(165 C, 117 P, 50.4 F, 1611.6 Cal)

7:15 pm
Snack: cup 2% milk
(7.5 C, 5 P, 2.5 F, 70 Cal)
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

10:30 pm
Supplements: 5 g Creatine in water
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

Totals: 457.1 g Carbs, 256.7 g Protein, 127.6 g Fats, 4337.5 Calories

Comments: Weight is up 1.0 lb from last week. The workouts are going very well, and I think Ive found my ideal calorie target at ~4300 / day. Im still putting on muscle and weight each week, but Ive also noticed much better definition since I slowed down the pace.

Crystallio
11-18-2003, 12:46 PM
Day 63, November 17: Rest Day

8:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:15 am
Snack: Boysenberry Light Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C
Supplements: 5 g Creatine in 1.5 cups of Apple Juice
(43.4 C, 0.2 P, 0.4 F, 174.8 Cal)

1:30 pm
Protein Smoothie: Two Bananas, one tablespoon Nesquik Chocolate Powder, one scoop Opticen powder, three cups of 2% milk
(111.8 C, 49.3 P, 13.6 F, 932.7 Cal)

4:00 pm
Snack: 2 cups of Chicken Chow Mien
(14 C, 14.6 P, 36 F, 410.5 Cal)
(40 C, 38 P, 27.2 F, 548 Cal)

5:30 pm
Dinner: Steak with 2 tablespoons of BBQ sauce
(13 C, 67.5 P, 19.2 F, 462 Cal)

7:00 pm
Snack: Steak
(0 C, 67.5 P, 19.2 F, 402 Cal)

10:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 445.2 g Carbs, 304.5 g Protein, 130.6 g Fats, 4262 Calories

Comments: None

Crystallio
11-21-2003, 11:48 PM
Day 64, November 18: Chest/Back/Abs

11:15 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Light Blackberry Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

Workout
Start: 1:25 pm

1) Barbell Bench Press
1x8x195 lbs
1x8x200 lbs

2)Seated Row
2x8x210 lbs
2x8x220 lbs

3) Assisted Pull-ups
2x8xBW - 15 lbs

4) Flat Bench Dumbbell Press
2x8x85 lbs

5) Deadlifts
1x8x215 lbs

6)Dips
2x10xBW

7)Dumbbell Shrugs
2x10x85 lbs

8)Decline Sit-ups
2x10x50 lbs

9)Hanging Leg Raises
2x10x0 lbs

End: 2:21 pm

3:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 1082.7 Cal)

6:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

7:30 pm
Snack: Chicken Sandwich with 1 Tablespoon Ranch Dressing
(53.5 C, 22.2 P, 29.4 F, 569.9 Cal)

11:30 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 541.1 g Carbs, 207.8 g Protein, 110.6 g Fats, 4327.8 Calories

Comments: I reached the 200 lbs benchpress milestone today, which was nice :) Also managed to get the 85 lb dumbbells up for both sets this week unlike last time. I feel like I could probably do more since the hardest part is getting them into position, but there's no rush.

Crystallio
11-22-2003, 12:01 AM
Day 65, November 19: Rest Day

8:30 am
Breakfast: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Light Blackberry Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:45 am
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:30 pm
Dinner: 5 whole eggs, 4 pieces of wheat toast
(91 C, 43 P, 33F, 852.5 Cal)

8:00 pm
Snack: Turkey with gravy
(2.6 C, 37.7 P, 9 F, 251 Cal)
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

11:30 pm
Snack: One Bowl Honey Nut Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: 5 g Creatine in water

Totals: 481.2 g Carbs, 257.9 g Protein, 102 g Fat, 4215.9 Calories

Comments: None

Crystallio
11-22-2003, 12:08 AM
Day 66, November 20: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Light Blueberry Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

3:30 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

6:30 pm
Snack: Meatballs
(0.5 C, 31.5 P, 25.2 F, 354.4 Cal)
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

10:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:30 pm
Supplements: 5 g Creatine in water

Totals: 446.1 g Carbs, 217.1 g Protein, 106.4 g Fat, 3932.3 Calories

Comments: None

Crystallio
11-22-2003, 07:08 PM
Day 67, November 21: Legs

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Light Berry Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:30 am
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

1:30 pm
Protein Smoothie: One Banana, one scoop Opticen powder, cup of oats, three cups of 2% milk
(94.8 C, 53.3 P, 16.1 F, 992.7 Cal)

Workout
Start: 3:35 pm

1) Squats
1x8x225 lbs
1x8x235 lbs

2) Straight Leg Deadlifts
2x8x225 lbs

3) Lying Leg Curl
2x8x150 lbs

4) Lying Leg Press
1x8x230 lbs
1x8x240 lbs

5) Standing Calf Press
1x10x520 lbs
3x10x540 lbs

End: 4:06 pm

5:15 pm
Dinner: 5 slices of pizza with chicken and pesto
(137.5 C, 97.5 P, 42 F, 1343 Cal)

6:00 pm
Snack: 1 slice of pizza with chicken and pesto
(27.5 C, 19.5 P, 8.4 F, 268.6 Cal)

8:00 pm
Snack: 1.5 slices of pizza with chicken and pesto
(137.5 C, 97.5 P, 42 F, 1343 Cal)

9:15 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

11:15 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

Totals: 451.1 g Carbs, 258.7 g Protein, 134.6 g Fats, 4207.7 Calories

Comments: Another good leg workout today with all of the lifts progressing. Highlight of the workout was squatting because now I have more than two 45s on each side :) I can't wait to get up to 300+ so I can get some bar-bending

Dedicated
11-22-2003, 09:46 PM
Nice work on the squats that is awesome.

Crystallio
11-23-2003, 07:58 PM
Day 68, November 22: Rest Day

12:45 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Light Blackberry Yogurt
(19 C, 5 P, 0 F, 100 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:15 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

5:00 pm
Protein Smoothie: One scoop Opticen powder, cup of oats, three cups of 2% milk
(71.8 C, 52.3 P, 15.6 F, 812.7 Cal)

5:30 pm
Supplements: 5 g Creatine in water

8:00 pm
Dinner: Stroganoff Pastaroni
(122.5 C, 30 P, 35 F, 925 Cal)
Supplements: 500 mg Vitamin C

11:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Totals: 483.1 g Carbs, 200.6 g Protein, 108.7 g Fats, 4062.9 Calories

Comments: None

Dedicated: Thanks a lot :D

Crystallio
11-24-2003, 10:05 PM
Day 69, November 23: Shoulders/Bis/Tris

10:15 am
Weigh In: 185 lbs

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Workout
Start: 2:09 pm

1) Standing Barbell Shoulder Press
2x8x125 lbs

2) Barbell Bicep Curls
2x8x100 lbs

3) Lying French Press
2x8x100 lbs

4) Seated Dumbbell Shoulder Press
2x8x65 lbs

5) Close Grip Bench Press
2x8x155 lbs

6)Dumbbell Hammer Curls
2x8x50 lbs

7) Lateral Arm Raise
2x8x35 lbs

End: 3:36 pm

3:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)
Snack: 2 slices of pizza with pepperoni, sausage, and mushrooms
(54.3 C, 23.7 P, 29.5 F, 70 Cal)
Protein Smoothie: Two Bananas, one scoop Opticen powder, one tablespoon Nesquik Chocolate Powder, cup of oats, three cups of 2% milk
(138.8 C, 54.3 P, 16.6 F, 578.2 Cal)

8:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

9:00 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: 500 mg Vitamin C

Totals: 546.9 g Carbs, 214.3 g Protein, 113.7 g Fats, 4396.1 Calories

Comments: Weight is the same as last week, but since my lifts have increased I figure I dropped some fat and replaced the mass with muscle. The workouts are going well, and the diet is still on track. Today was the first workout that I didnt increase the weight on any exercises, but they all felt easier than they did last week. Ill probably be able to increase some of them within a week or two. Classes are starting to wind down, and Im looking forward to winter break.

Crystallio
11-26-2003, 11:26 PM
Day 70, November 24: Rest Day

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

10:15 am
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

10:45 am
Supplements: 5g Creatine in water

1:15 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

3:30 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

7:15 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:45 pm
Snack: Chocolate chip cookies and milk
(96.8 C, 25.4 P, 32.6 F, 761 Cal)
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Totals: 609.4 g Carbs, 245.6 g Protein, 127.1 g Fats, 4875.9 Calories

Comments: None

Crystallio
11-27-2003, 12:01 AM
Day 71, November 25: Chest/Back/Abs

11:15 am
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Workout
Start: 1:12 pm

1) Barbell Bench Press
2x8x200 lbs

2) Deadlifts
1x8x215 lbs
1x8x225 lbs

3)Seated Row
1x8x220 lbs
1x8x210 lbs

4) Flat Bench Dumbbell Press
2x8x85 lbs

5)Dumbbell Shrugs
2x10x85 lbs

6)Hanging Leg Raises
2x10x0 lbs

7)Dips
2x10xBW

8)Decline Sit-ups
2x10x50 lbs

9) Assisted Pull-ups
2x8xBW - 15 lbs

End: 2:18 pm

2:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

9:00 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: 500 mg Vitamin C

9:45 pm
Snack: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

10:45 pm
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

Totals: 540.6 g Carbs, 220.8 g Protein, 156.2 g Fats, 4718.9 Calories

Comments: Another good workout today; Im definitely getting some DOMS in my chest. I think Im going to move abs to leg day from now on to help balance out the amount of time per workout.

Saint Patrick
11-27-2003, 12:17 AM
Workout looks good, except your deadlift is almost the same as your bench! what's up with that?

Crystallio
11-28-2003, 07:10 PM
Day 72, November 26: Rest Day

8:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:30 am
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

1:30 pm
Lunch: Chicken burrito with rice, salsa, sour cream, and cheese
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:00 pm
Dinner: 5 whole eggs, 4 pieces of wheat toast
(91 C, 43 P, 33F, 852.5 Cal)

9:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

10:30 pm
Supplements: 5 g Creatine in water
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

11:00 pm
Snack: Cup of Almonds
(14 C, 14.6 P, 36 F, 410.5 Cal)

Totals: 454.6 g Carbs, 225.3 g Protein, 124.5 g Fat, 4175.4 Calories

Comments: None

Saint Patrick: Thanks :) Ive been benching a lot longer (3 years) than Ive been deadlifting (2 months), so the weights look kind of odd. Ive been making much faster gains in deadlifting, though, so I figure the disparity will continue to grow.

Crystallio
11-28-2003, 07:31 PM
Day 73, November 27: Rest Day

12:30 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

1:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One Centrum, 500 mg Vitamin C

6:00 pm
Dinner: Ham, Turkey, and Mashed Potatoes with gravy
(33.7 C, 117.5 P, 50.5 F, 1079.3 Cal)

6:30 pm
Dessert: Banana Cream Pie
(133 C, 17.8 P, 55 F, 1086.8 Cal)

9:45 pm
Snack: Ham
(0.9 C, 5 P, 3 F, 51.6 Cal)

10:30 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

11:30 pm
Supplements: 5 g Creatine in water

Totals: 326.6 g Carbs, 196.3 g Protein, 141.5 g Fat, 3360.2 Calories

Comments: Calories were pretty low, especially for Thanksgiving. It was due mostly to me being out of groceries I guess. I look forward to lots of turkey leftovers this weekend. Hope everyone had a good Thanksgiving :)

Crystallio
11-30-2003, 01:48 AM
Day 74, November 28: Rest Day

12:30 pm
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: One 2 oz Beef Jerky
(8 C, 24 P, 2 F, 140 Cal)

4:00 pm
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: One 2 oz Beef Jerky
(8 C, 24 P, 2 F, 140 Cal)

5:15 pm
Protein Smoothie: One Banana, one scoop Opticen powder, cup of oats, three cups of 2% milk
(94.8 C, 53.3 P, 16.1 F, 992.7 Cal)

8:30 pm
Dinner: 5 whole eggs, 5 pieces of whole wheat toast
(73 C, 46 P, 30 F, 722.5 Cal)

9:30 pm
Snack: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)

11:30 pm
Supplements: 5 g Creatine in water
Protein Smoothie: One Banana, one scoop Opticen powder, cup of oats, three cups of 2% milk
(94.8 C, 53.3 P, 16.1 F, 992.7 Cal)

Totals: 537.6 g Carbs, 255.6 g Protein, 92.7 g Fats, 4237.9 Calories

Comments: Moved Leg workout to tomorrow because the gym was closed today

Crystallio
12-01-2003, 10:10 PM
Day 75, November 29: Legs/Abs

12:15 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 2:06 pm

1) Squats
2x8x235 lbs

2) Lying Leg Curls
2x8x150 lbs

3) Lying Leg Press
2x8x240 lbs

4) Standing Calf Press
1x10x520 lbs
3x10x540 lbs

5) Straight Leg Deadlifts
1x8x225 lbs
1x8x235 lbs

6)Hanging Leg Raises
2x10x0 lbs

7)Decline Sit-ups
2x10x50 lbs

End: 2:53 pm

3:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

6:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)

8:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

11:30 pm
Supplements: 5 g Creatine in water
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

Totals: 481.6 g Carbs, 219.8 g Protein, 150.7 g Fats, 4378.9 Calories

Comments: Squats felt strong today; I'll probably increase the weight again next week. Hamstring curls have been stuck at 150 for a while now, hopefully I'll be able to do more for at least one set next time. Overall, it was a good workout though.

Crystallio
12-01-2003, 10:32 PM
Day 76, November 30: Shoulders/Bis/Tris

11:30 am
Weigh In: 188 lbs
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Workout
Start: 1:32 pm

1) Standing Barbell Shoulder Press
1x8x125 lbs
1x8x135 lbs

2) Barbell Bicep Curls
2x8x100 lbs

3) Lying French Press
1x8x100 lbs
1x8x110 lbs

4) Seated Dumbbell Shoulder Press
2x8x65 lbs

5) Close Grip Bench Press
2x8x155 lbs

6)Dumbbell Hammer Curls
2x8x50 lbs

7) Lateral Arm Raise
2x8x35 lbs

End: 2:19 pm

3:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

5:30 pm
Dinner: Rigatoni and Chicken Breast
(14.8 C, 62.3 P, 12.1 F, 428.5 Cal)

9:15 pm
Snack: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)

11:15 pm
Supplements: 5 g Creatine in water
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)
Snack: Light Blackberry Yogurt
(19 C, 5 P, 0 F, 100 Cal)

Totals: 450.4 g Carbs, 247.8 g Protein, 136.8 g Fats, 4254.9 Calories

Comments: Weight is up 3 lbs from last week. The weights are still increasing steadily, and my diet is going well. I found some chicken marinade recipes online, so I?ll probably add that to my diet in upcoming weeks. This is the last week of classes before finals, and I?m really looking forward to break. I can?t wait to wake up in the afternoon everyday? oh, and Christmas, too :)

Crystallio
12-06-2003, 06:32 PM
Day 77, December 1: Rest Day

8:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

10:15 am
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

1:45 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

4:30 pm
Snack Mashed Potatoes with Gravy, Bread Rolls, Corn on the Cob
(94.8 C, 17.5 P, 22.7 F, 652.3 Cal)

8:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:15 pm
Supplements: 5 g Creatine in water
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Totals: 587.4 g Carbs, 208.1 g Protein, 106.9 g Fats, 4470.2 Calories

Comments: None

Dedicated
12-07-2003, 07:50 AM
This is the last week of classes before finals, and I?m really looking forward to break. I can?t wait to wake up in the afternoon everyday? oh, and Christmas, too
I know I can't wait either!!:)

Crystallio
12-08-2003, 04:50 PM
Day 78, December 2: Chest/Back

12:00 pm
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 1:13 pm

1) Barbell Bench Press
2x8x205 lbs

2) Seated Row
1x8x220 lbs

3) Flat Bench Dumbbell Press
2x8x85 lbs

4)Dumbbell Shrugs
2x10x85 lbs

5) Deadlifts
2x8x245 lbs

6)Dips
2x10xBW

7) Assisted Pull-ups
2x8xBW - 15 lbs

End: 1:51 pm

2:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

7:30 pm
Dinner: Large Chicken Burrito with salsa, cheese, rice, and sour cream
(34.7 C, 76.6 P, 35.6 F, 777.2 Cal)

9:00 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

10:00 pm
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

11:00 pm
Supplement: 5g creatine in water

Totals: 370.3 g Carbs, 233.4 g Protein, 148.8 g Fats, 4013.6 Calories

Comments: Pretty good workout overall with a highlight of deadlifts increasing 20 lbs from last week.

Crystallio
12-08-2003, 05:01 PM
Day 79, December 3: Rest Day

8:45 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: 3 eggs, scrambled
(1.8 C, 18.6 P, 15 F, 223.5 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

5:15 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

6:00 pm
Snack: Two eggs, two pieces of wheat toast
(45.2 C, 18.4 P, 14 F, 389 Cal)

8:00 pm
Dinner: 2 slices of pizza with pepperoni and sausage
(54.3 C, 23.7 P, 29.5 F, 578.2 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Totals: 447.9 g Carbs, 200.3 g Protein, 106.2 g Fat, 3866.1 Calories

Comments: None

Crystallio
12-08-2003, 05:07 PM
Day 80, December 4: Rest Day

11:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:45 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

3:15 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

7:15 pm
Dinner: 4 eggs, 4 pieces of wheat toast
(90.4 C, 36.8 P, 28 F, 778 Cal)
Dinner: Macaroni and Cheese, 3 oz BBQ Chicken
(24.6 C, 33.3 P, 14 F, 365.8 Cal)

9:30 pm
Snack: 5g creatine in water

11:30 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)

Totals: 461.6 g Carbs, 209.7 g Protein, 89.7 g Fat, 3819.2 Calories

Comments: None

Crystallio
12-08-2003, 05:22 PM
Day 81, December 5: Rest Day

8:30 am
Breakfast: Boysenberry Yogurt 12 oz
(66 C, 10 P, 3 F, 340 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:45 pm
Lunch: Pancakes with syrup, 2 oz sausage, two cups of 2% milk
(126.5 C, 36.7 P, 17.4 F, 800 Cal)

3:00 pm
Snack: 1 oz sausage
(0 C, 11.6 P, 4 F, 86 Cal)

5:45 pm
Snack: 4 slices of pizza with chicken
(110 C, 78 P, 33.6 F, 1074.4 Cal)

8:45 pm
Protein Smoothie: Two Bananas, one scoop Opticen whey powder, cup of oats, three cups of 2% milk
(117.8 C, 54.3 P, 16.6 F, 992.7 Cal)
Supplement: 5g creatine in water


11:45 pm
Snack: 1 slice of pizza with chicken
(27.5 C, 19.5 P, 8.4 F, 268.6 Cal)

Totals: 439.5 g Carbs, 192.8 g Protein, 77.7 g Fats, 3454 Calories

Comments: I only got 5 hours of sleep last night (up late studying for a test), so I pushed the leg/ab workout to tomorrow.

Crystallio
12-08-2003, 05:37 PM
Day 82, December 6: Rest Day

12:45 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:15 pm
Lunch: 4 slices of pizza with chicken
(110 C, 78 P, 33.6 F, 1074.4 Cal)
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

5:00 pm
Protein Smoothie: cup of oats, three cups of 2% milk
(72 C, 35 P, 18 F, 570 Cal)
Supplements: 500 mg Vitamin C
6:15 pm

8:00 pm
Snack: Mashed Potatoes
(17.6 C, 2 P, 4.5 F, 111.3 Cal)

11:00 pm
Protein Smoothie: 2 bananas, cup of oats, three cups of 2% milk
(118 C, 37 P, 19 F, 750 Cal)

Totals: 409.6 g Carbs, 170 g Protein, 83.1 g Fats, 3015.7 Calories

Comments: I started coming down with a cold today, so I wasn't able to do my leg/ab workout as planned. Hopefully I'll be able to make it up within a couple of days. If I can't, a week off probably won't hurt much. I just hope I don't lose much weight as I haven't had much of an appetite.

Crystallio
12-08-2003, 05:52 PM
Day 83, December 7: Rest Day

2:00 am
Supplements: 1g Vitamin C

11:45 am
Supplements: 1g Vitamin C

1:30 pm
Weigh In: 187.5 lbs
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum

4:15 pm
Protein Smoothie: Two Bananas, cup of oats, three cups of 2% milk
(118 C, 37 P, 19 F, 750 Cal)

5:15 pm
Snack: 2 oz beef jerky
(8 C, 24 P, 2 F, 140 Cal)

6:45 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

8:30 pm
Dinner: Chicken Cordon Bleu, Coke
(39.9 C, 44.5 P, 29 F, 613.8 Cal)

10:45 pm
Protein Smoothie: Two Bananas, cup of oats, three cups of 2% milk
(118 C, 37 P, 19 F, 750 Cal)

11:15 pm
Snack: Cup of Almonds
(14 C, 15.1 P, 36 F, 410.5 Cal)
Supplements: 5 g Creatine in water

Totals: 409.9 g Carbs, 187.6 g Protein, 119 g Fats, 3344.3 Calories

Comments: Weight is down 0.5 lbs from last week. I missed my shoulder/bis/tris workout today. I'll make it up on Wednesday if I'm feeling better by then. I haven't lost much weight despite the illness and lowered calories. It's probably because with classes over, I'm not out walking around as much every day, so I don't need as many calories.

Crystallio
12-27-2003, 07:04 PM
Day 84, December 8: Rest Day

9:00 am
Supplements: 500 mg Vitamin C

12:45 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C

1:30 pm
Lunch: 2 oz Beef
(0 C, 19 P, 5.4 F, 130.2 Cal)

4:15 pm
Protein Smoothie 2 bananas, cup of Oats, 3 cups of 2% milk
(94.8 C, 17.5 P, 22.7 F, 652.3 Cal)

8:00 pm
Dinner: 5 Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

9:45 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:30 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Snack: 1.5 oz Beef Jerky
(6 C, 22.5 P, 0.75 F, 120 Cal)


Totals: 288 g Carbs, 114.5 g Protein, 41.2 g Fats, 1940.2 Calories

Comments: None

Crystallio
12-27-2003, 07:41 PM
Day 85, December 9: Rest Day

1:00 pm
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

3:30 pm
Snack: 1 Cup of Almonds
(28 C, 30.2 P, 72 F, 821 Cal)

8:15 pm
Dinner: Large Chicken Burrito with salsa, cheese, rice, and sour cream
(34.7 C, 76.6 P, 35.6 F, 777.2 Cal)

9:45 pm
Protein Smoothie: Two Bananas, cup of oats, three cups of 2% milk
(118 C, 37 P, 19 F, 750 Cal)

Totals: 272.7 g Carbs, 161.8 g Protein, 134.6 g Fats, 2858.2 Calories

Comments: None

Crystallio
12-27-2003, 07:51 PM
Day 86, December 10: Rest Day

10:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Lunch: 3 Slices of Pizza with Chicken Topping
(82.5 C, 58.5 P, 25.2 F, 805.8 Cal)

6:00 pm
Snack: 2 cups Rice Krispies Treats Cereal with 2 cups 2% milk
(91.8 C, 17.7 P, 11.5 F, 530 Cal)

Totals: 266.3 g Carbs, 94.2 g Protein, 44.7 g Fat, 1845.8 Calories

Comments: None

Crystallio
12-27-2003, 07:59 PM
Day 87, December 11: Rest Day

2:00 pm
Breakfast: 2 cups of Trix Cereal with 2 cups of 2% milk
(57 C, 21 P, 12 F, 514 Cal)

4:30 pm
Snack: 2 scrambled eggs, Glass of Chocolate Milk
(40.7 C, 32.4 P, 20.3 F, 474 Cal)

8:00 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

9:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 237.7 g Carbs, 114.4 g Protein, 52.3 g Fat, 1928 Calories

Comments: None

Crystallio
12-27-2003, 08:08 PM
Day 88, December 12: Rest Day

1:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Raspberry Yogurt 12 oz
(66 C, 10 P, 3 F, 340 Cal)
Supplements: One Centrum, 500 mg Vitamin C

2:30 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

6:45 pm
Snack: 3 whole eggs, 3 pieces of wheat toast
(67.8 C, 27.6 P, 21 F, 583.5 Cal)
Supplements: 500 mg Vitamin C

8:30 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

10:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 299.8 g Carbs, 106.6 g Protein, 49 g Fats, 2033.5 Calories

Comments: None

Crystallio
12-27-2003, 08:28 PM
Day 89, December 13: Rest Day

7:30 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

5:15 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

6:15 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

11:30 pm
Snack: Cup Chicken Chow Mien
(118 C, 37 P, 19 F, 750 Cal)
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 355 g Carbs, 134.5 g Protein, 69.8 g Fats, 2559.5 Calories

Comments: None

Crystallio
12-27-2003, 08:43 PM
Day 90, December 14: Rest Day

1:30 pm
Weigh In: 183.5 lbs

2:15 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

6:00 pm
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)
Dinner: Chicken Sandwich with cheese and marinara sauce
(50.9 C, 29.7 P, 29.5 F, 594.5 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 249.9 g Carbs, 103.7 g Protein, 56 g Fats, 1874.5 Calories

Comments: Weight is down 4.0 lbs from last week. I think it's mostly water weight though since I stopped taking Creatine once I started coming down with this cold. I'm almost over it now though, and I look forward to getting back in the gym this week.

Crystallio
12-27-2003, 08:56 PM
Day 91, December 15: Rest Day

9:00 am
Supplements: 500 mg Vitamin C

1:00 pm
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum Vitamin, 500 mg Vitamin C
Snack: Hot Apple Cider
(20 C, 0 P, 0 F, 80 Cal)

4:00 pm
Lunch: 3 eggs, 3 pieces of whole toast
(67.8 C, 27.6 P, 21 F, 583.5 Cal)

6:00 pm
Dinner: 2 slices of cheese pizza with 2 tablespoons Ranch dressing
(39.4 C, 15.2 P, 28 F, 472.2 Cal)

9:30 pm
Snack: 1 oz Beef Jerky
(3 C, 12 P, 2 F, 80 Cal)

10:15 pm
Snack: 1 slice of cheese pizza with 1 tablespoon Ranch dressing
(19.7 C, 7.6 P, 14 F, 236.1 Cal)

Totals: 202.9 g Carbs, 67.4 g Protein, 66.5 g Fats, 1701.8 Calories

Comments: None

Crystallio
12-27-2003, 09:14 PM
Day 92, December 16: Rest Day

11:45 pm
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:00 pm
Snack: 1 oz Beef Jerky
(3 C, 12 P, 2 F, 80 Cal)

2:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

6:00 pm
Dinner: 3 turkey sandwiches with bacon and tomatoes
(77.9 C, 104.5 P, 53.7 F, 1241 Cal)

11:15 pm
Protein Smoothie: Two Bananas, cup of oats, three cups of 2% milk
(118 C, 37 P, 19 F, 750 Cal)

Totals: 392.9 g Carbs, 256.5 g Protein, 103.7 g Fats, 3471 Calories

Comments: Calories are getting back to normal, and I think I'm finally over this cold. I'll be in the gym tomorrow to work chest and back.

Crystallio
12-27-2003, 09:33 PM
Day 93, December 17: Chest/Back

11:15 am
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

12:15 pm
Lunch: Chicken Sandwich with Cheese and Marinara Sauce
(25.4 C, 14.8 P, 14.7 F, 297.3 Cal)

Workout
Start: 2:11 pm

1) Barbell Bench Press
2x8x185 lbs

2) Deadlifts
1x8x225 lbs
1x8x235 lbs

3) Flat Bench Dumbbell Press
2x8x75 lbs

4)Dumbbell Shrugs
2x10x75 lbs

5) Seated Row
1x8x200 lbs

6)Dips
2x10xBW

7) Assisted Pull-ups
2x8xBW - 15 lbs

End: 2:49 pm
3:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

7:30 pm
Snack: Chicken Sandwich with Cheese and Marinara Sauce
(25.4 C, 14.8 P, 14.7 F, 297.3 Cal)
Snack: Root Beer Float
(91 C, 9 P, 27 F, 620 Cal)

11:45 pm
Dinner: 6 oz Beef, 3 tablespoons BBQ sauce
(91.8 C, 17.7 P, 11.5 F, 530 Cal)
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)

Totals: 392.3 g Carbs, 186.6 g Protein, 106.6 g Fat, 3235.2 Calories

Comments: After about 2 weeks without a workout, I finally got back into the gym today. Surpsrisingly, I didn't lose a lot of strength, and I'm looking forawrd to progressing with my lifts again.

Crystallio
12-27-2003, 09:43 PM
Day 94, December 18: Rest Day

1:15 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

7:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:15 pm
Dinner: 6 oz Beef, 3 tablespoons BBQ sauce
(91.8 C, 17.7 P, 11.5 F, 530 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 443.5 g Carbs, 243 g Protein, 99.2 g Fat, 3603.1 Calories

Comments: None

Crystallio
12-27-2003, 10:10 PM
Day 95, December 19: Legs/Abs Day

1:15 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt 6 oz
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 2:10 pm

1) Squats
1x8x225 lbs
1x8x235 lbs

2) Straight Leg Deadlifts
2x8x235 lbs

3) Lying Leg Press
2x8x230 lbs

4) Standing Calf Press
4x10x540 lbs

5)Hanging Leg Raises
2x10x0 lbs

6) Lying Leg Curls
1x8x140 lbs
1x8x130 lbs

7)Decline Sit-ups
2x10x50 lbs

End: 2:53 pm

3:15 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

6:30 pm
Dinner: 3 turkey sandwiches with bacon and tomatoes
(77.9 C, 104.5 P, 53.7 F, 1241 Cal)

11:30 pm
Snack: 3 cups 2% milk, 2 tablespoons chocolate Quik
(64 C, 30 P, 15.6 F, 510 Cal)

Totals: 219.9 g Carbs, 176.5 g Protein, 81.3 g Fats, 2341 Calories

Comments: Decent workout today without much regression since my last leg workout on November 29th. I hope to add a few plates with next week's workout.

Crystallio
12-27-2003, 10:23 PM
Day 96, December 20: Rest Day

10:30 am
Breakfast: Ham and Cheese Omelette
(3.3 C, 34.2 P, 32 F, 446.3 Cal)

11:45 pm
Snack: 2 cups of 2% milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

12:15 pm
Snack: 2 cups of 2% milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

6:00 pm
Snack: 2 cups of 2% milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

8:30 pm
Snack: 1 oz Beef Jerky
(3 C, 12 P, 2 F, 80 Cal)

9:00 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

10:00 pm
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

Totals: 232.7 g Carbs, 181.4 g Protein, 134.3 g Fats, 2853.8 Calories

Comments: None

Crystallio
12-27-2003, 11:13 PM
Day 97, December 21: Shoulders/Bis/Tris

12:00 pm
Weigh In: 185 lbs

12:15 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 1:24 pm

1) Seated Dumbbell Shoulder Press
1x8x60 lbs
1x8x65 lbs

2) Lying French Press
2x8x65 lbs

3)Dumbbell Hammer Curls
2x8x45 lbs

4) Standing Barbell Shoulder Press
2x8x125 lbs

5) Barbell Bicep Curls
2x8x95 lbs

6) Lateral Arm Raise
2x8x30 lbs

7) Close Grip Bench Press
2x8x135 lbs

End: 1:51 pm

3:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

7:15 pm
Snack: 1 oz Beef Jerky
(3 C, 12 P, 2 F, 80 Cal)
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

8:45 pm
Dinner: Steak Sandwich
(14.6 C, 50.1 P, 15.3 F, 411.5 Cal)

11:00 pm
Dinner: Steak Sandwich
(14.6 C, 50.1 P, 15.3 F, 411.5 Cal)

11:30 pm
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

Totals: 355 g Carbs, 221 g Protein, 115.2 g Fats, 3375.3 Calories

Comments: Weight is up 1.5 lbs from last week. My weight is finally starting to climb again after two consecutive weeks of losing weight. I?m beginning to feel stronger again, but I think it?ll be a few more weeks before I feel like I did pre-illness.

Crystallio
12-27-2003, 11:28 PM
Day 98, December 22: Rest Day

12:00 pm
Snack: Steak Sandwich
(7.3 C, 25 P, 7.2 F, 205.8 Cal)
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:15 pm
Snack: 2 Cups of 2% Milk, 1 tablespoon Chocolate Quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

4:00 pm
Snack: 2 Cups of 2% Milk, 1 tablespoon Chocolate Quik
(39.5 C, 20 P, 10.3 F, 325 Cal)
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

8:45 pm
Dinner: Cup of Chicken Chow Mien, 1.5 cups Orange Chicken
(83.6 C, 61.1 P, 16.8 F, 741 Cal)

9:45 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

11:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:30 pm
Snack: 1 oz Beef Jerky
(3 C, 12 P, 2 F, 80 Cal)

Totals: 441.8 g Carbs, 269.5 g Protein, 95.4 g Fats, 3661.7 Calories

Comments: None

Crystallio
12-27-2003, 11:54 PM
Day 99, December 23: Chest/Back

8:00 am
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)
Breakfast: One Bowl Multi-Grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

11:30 am
Snack: Club Sandwich on wheat
(40.5 C, 44.8 P, 37.9 F, 677.6 Cal)

Workout
Start: 10:30 am

1) Barbell Bench Press
1x8x155 lbs
1x8x185 lbs
1x8x195 lbs

2) Deadlifts
1x8x245 lbs

3) Flat Bench Dumbbell Press
2x8x75 lbs

4) Seated Row
1x8x200 lbs

5)Dips
2x10xBW

6)Dumbbell Shrugs
2x10x75 lbs

End: 11:23 am

4:00 pm
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

8:00 pm
Dinner: Steak Sandwich
(14.6 C, 50.1 P, 15.3 F, 411.5 Cal)

11:45 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 412.7 g Carbs, 267.5 g Protein, 135.1 g Fats, 3875.1 Calories

Comments: Lifts are progressing once again, though I forgot to do my pull-ups. I played a few games of basketball in the afternoon with a bunch of guys from high school. It's weird to see how everyone has changed in the past couple of years. Some of the guys that used to be athletes have put on a little weight, and others look like they used to. One guy told me I looked massive, which was nice as I was one of the smaller guys during high school (160 lbs) :)

Crystallio
12-28-2003, 12:16 AM
Day 100, December 24: Rest Day

1:00 pm
Breakfast: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:30 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

2:15 pm
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

4:00 pm
Snack: 2 cups of 2% milk, 1 tablespoon Chocolate Quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

5:00 pm
Snack: Chocolate Pudding with Banana
(36.5 C, 0.5 P, 0.3 F, 365 Cal)

8:15 pm
Snack: 4 cups of 2% milk, 2 tablespoon Chocolate Quik
(79 C, 40 P, 20.6 F, 650 Cal)

8:30 pm
Dinner: 4 oz Turkey, 2 oz Ham, 3 bread rolls, cup of Pasta, 1 cups apple sauce
(92.8 C, 45 P, 29.1 F, 819.6 Cal)

Totals: 363.7 g Carbs, 170.9 g Protein, 87.6 g Fat, 3114.5 Calories

Comments: None

Crystallio
12-28-2003, 12:33 AM
Day 101, December 25: Rest Day

11:15 am
Breakfast: Eggs Benedict with Hollandaise Sauce
(56.4 C, 37 P, 56.9 F, 891 Cal)

2:00 pm
Snack: 4 cups of 2% milk, 2 tablespoon Chocolate Quik
(79 C, 40 P, 20.6 F, 650 Cal)

2:30 pm
Snack: 1 oz Sausage
(0 C, 11.6 P, 4 F, 86 Cal)

3:30 pm
Snack: 2 cups of 2% milk, 4 Rice Krispy Treats
(90 C, 20 P, 18 F, 592 Cal)

8:15 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

8:45 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

9:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:00 pm
Supplements: One Centrum, 500 mg Vitamin C

11:45 pm
Snack: One Bowl Multi-Grain Cheerios with 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 431.6 g Carbs, 195.3 g Protein, 142.5 g Fat, 3796.2 Calories

Comments: None

Crystallio
12-28-2003, 01:09 AM
Day 102, December 26: Legs/Abs Day

11:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt 6 oz
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 12:29 pm

1) Lying Leg Press
2x8x230 lbs

2) Straight Leg Deadlifts
2x8x245 lbs

3)Hanging Leg Raises
2x10x0 lbs

4) Standing Calf Press
4x10x540 lbs

5)Decline Sit-ups
2x10x50 lbs

6) Squats
2x8x245 lbs

7) Lying Leg Curls
1x8x140 lbs
1x8x130 lbs

End: 1:13 pm

2:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

4:15 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 160 Cal)

5:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:30 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:45 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 160 Cal)

Totals: 556.4 g Carbs, 206.4 g Protein, 90.5 g Fats, 3751.9 Calories

Comments: The weights are climbing again, and I'm starting to get more confidence in my ability to add more weight each week.

Crystallio
01-18-2004, 12:37 AM
Day 103, December 27: Rest Day

12:30 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

5:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:00 pm
Snack: 4 slices of pizza with chicken topping, 4 tablespoons ranch dressing
(78.8 C, 30.4 P, 56 F, 944.4 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 504.8 g Carbs, 215.4 g Protein, 138.5 g Fats, 4056.9 Calories

Comments: None

Crystallio
01-18-2004, 01:04 AM
Day 104, December 28: Shoulders/Bis/Tris

12:00 pm
Weigh In: 188.5 lbs
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 12:48 pm

1) Standing Barbell Shoulder Press
1x8x125 lbs
1x8x135 lbs

2) Barbell Bicep Curls
2x8x95 lbs

3) Lying French Press
2x8x65 lbs

4) Seated Dumbbell Shoulder Press
2x8x60 lbs

5) Close Grip Bench Press
2x8x145 lbs

6)Dumbbell Hammer Curls
1x8x50 lbs
1x8x45 lbs

7) Lateral Arm Raise
1x8x35 lbs
1x8x30 lbs

End: 1:43 pm

2:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

4:30 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

5:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

9:15 pm
Snack: 2.5 slices of pizza with chicken topping, 2.5 tablespoons ranch dressing
(49.3 C, 19 P, 35 F, 590.3 Cal)

11:00 pm
Snack: 1 cup of Almonds
(28 C, 30.2 P, 72 F, 809 Cal)

11:45 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

Totals: 475.7 g Carbs, 180.6 g Protein, 170.5 g Fats, 4033.2 Calories

Comments: Weight is up 3.5 lbs from last week

Crystallio
01-18-2004, 01:18 AM
Day 105, December 29: Rest Day

2:45 pm
Breakfast: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One Centrum, 500 mg Vitamin C

4:30 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

6:45 pm
Dinner: Chicken Sandwich with cheese and marinara
(50.9 C, 29.7 P, 29.5 F, 594.5 Cal)

7:30 pm
Snack: 1/2 Chicken Sandwich with cheese and marinara
(25.4 C, 14.8 P, 14.7 F, 297.3 Cal)

9:00 pm
Snack: 1/2 Chicken Sandwich with cheese and marinara
(25.4 C, 14.8 P, 14.7 F, 297.3 Cal)

10:45 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

Totals: 307.1 g Carbs, 112.7 g Protein, 94.9 g Fats, 2531 Calories

Comments: None

Saint Patrick
01-18-2004, 01:21 AM
Nice work on the BB curls.

Crystallio
01-18-2004, 01:24 AM
Day 106, December 30: Rest Day

2:00 pm
Breakfast: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

6:45 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

8:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:30 pm
Snack: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)

Totals: 479.2 g Carbs, 195.7 g Protein, 87.5 g Fats, 3372.2 Calories

Comments: None

Crystallio
01-18-2004, 01:32 AM
Day 107, December 31: Rest Day

1:00 pm
Breakfast: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)
Supplements: One Centrum, 500 mg Vitamin C

5:00 pm
Snack: 4 oz Beef Jerky
(12 C, 48 P, 8 F, 320 Cal)

6:00 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

8:15 pm
Snack: Blueberry Muffin, 1.5 cups of 2% milk
(68.9 C, 22.4 P, 19.8 F, 534.9 Cal)

4:00 pm
Snack: 2 cups of 2% milk, 1 tablespoon Chocolate Quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

5:00 pm
Snack: Chocolate Pudding with Banana
(36.5 C, 0.5 P, 0.3 F, 365 Cal)

8:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

9:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 457 g Carbs, 282 g Protein, 90 g Fat, 3672.5 Calories

Comments: None

Crystallio
01-18-2004, 01:48 AM
Day 108, January 1: Rest Day

1:45 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Supplements: One Centrum, 500 mg Vitamin C

2:00 pm
Snack: 2 oz Beef Jerky
(6 C, 24 P, 4 F, 160 Cal)

2:30 pm
Snack: 1 oz Sausage
(0 C, 11.6 P, 4 F, 86 Cal)

5:30 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

5:45 pm
Dinner: 3 oz Beef, 2 oz Turkey, 1/2 potato
(47.5 C, 50 P, 11.3 F, 485 Cal)

7:30 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

9:00 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

11:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 434 g Carbs, 288 g Protein, 100.2 g Fat, 3672.5 Calories

Comments: None

Crystallio
01-18-2004, 02:02 AM
Day 109, January 2: Chest/Back Day

3:15 pm
Breakfast: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)
Supplements: One Centrum, 500 mg Vitamin C

4:15 pm
Lunch: 6 oz Beef, 3 tablespoons BBQ sauce
(18.5 C, 57 P, 16.2 F, 480.6 Cal)

Workout
Start: 6:45 pm

1) Barbell Bench Press
1x8x195 lbs
1x8x200 lbs

2) Seated Row
1x8x230 lbs

3) Flat Bench Dumbbell Press
2x8x80 lbs

4)Dumbbell Shrugs
2x10x80 lbs

5)Dips
2x10xBW

6) Deadlifts
1x8x245 lbs
1x8x255 lbs

7) Assisted Pull-ups
2x8xBW - 15 lbs

End: 7:27 pm

8:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

10:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:45 pm
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)

Totals: 389.5 g Carbs, 210 g Protein, 85.7 g Fats, 3133.1 Calories

Comments: None

Crystallio
01-20-2004, 10:02 PM
Day 110, January 3: Rest Day

10:15 am
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Supplements: One Centrum, 500 mg Vitamin C

11:45 am
Lunch: Chicken Philly
(48 C, 25.1 P, 33.4 F, 566 Cal)

3:30 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

6:30 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

7:00 pm
Snack: Snack: 2 cups of milk, 4 brownies
(79 C, 40 P, 20.6 F, 650 Cal)

7:45 pm
Dinner: 4 slices of Cheese Pizza
(76 C, 29.6 P, 24.8 F, 648.2 Cal)

9:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 540 g Carbs, 258.7 g Protein, 155.4 g Fats, 4496.7 Calories

Comments: None

Crystallio
01-20-2004, 10:47 PM
Day 111, January 4: Shoulders/Bis/Tris

2:00 pm
Weigh In: 188.5 lbs
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Workout
Start: 6:35 pm

1) Standing Barbell Shoulder Press
2x8x135 lbs

2) Barbell Bicep Curls
1x8x95 lbs
1x8x100 lbs

3) Close Grip Bench Press
2x8x155 lbs

4) Seated Dumbbell Shoulder Press
2x8x65 lbs

5) Lying French Press
2x8x100 lbs

6)Dumbbell Hammer Curls
2x8x50 lbs

7) Lateral Arm Raise
2x8x35 lbs

End: 7:28 pm

7:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

8:15 pm
Snack: 4 oz Beef Jerky
(16 C, 60 P, 2 F, 320 Cal)

9:30 pm
Snack: 6 oz Beef, 3 tablespoons BBQ sauce
(18.5 C, 57 P, 16.2 F, 480.6 Cal)

11:00 pm
Snack: 1.5 cups 2% milk, chocolate pudding with bananas
(102.9 C, 25.7 P, 12.9 F, 610 Cal)

Totals: 428.4 g Carbs, 271.7 g Protein, 88.6 g Fats, 3563.1 Calories

Comments: Weight is the same as last week.

Crystallio
01-20-2004, 11:21 PM
Day 112, January 5: Legs/Abs

3:15 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C
Snack: 1.5 cups 2% milk, chocolate pudding with bananas
(102.9 C, 25.7 P, 12.9 F, 610 Cal)
4:30 pm
Snack: 3 Oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

Workout
Start: 6:27 pm

1) Squats
1x8x235 lbs
1x8x245 lbs

2) Straight Leg Deadlifts
1x8x245 lbs
1x8x255 lbs

3) Lying Leg Press
2x8x250 lbs

4) Standing Calf Press
1x10x540 lbs
3x10x560 lbs

5) Lying Leg Curls
2x8x140 lbs

6)Decline Sit-ups
2x10x50 lbs

7)Hanging Leg Raises
2x10x0 lbs

End: 7:08 pm

7:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

9:45 pm
Snack: 1.5 cups of 2% milk
(22.5 C, 15 P, 7.5 F, 210 Cal)

11:15 pm
Snack: 1 cup of almonds
(28 C, 30.2 P, 72 F, 809 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 444.4 g Carbs, 199.9 g Protein, 149.9 g Fats, 3793.5 Calories

Comments: None

Crystallio
01-20-2004, 11:27 PM
Day 113, January 6: Rest Day

1:00 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Snack: 1 oz Beef Jerky
(4 C, 15 P, 0.5 F, 80 Cal)

4:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:00 pm
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)

10:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:45 pm
Snack: 2 oz Beef Jerky
(8 C, 30 P, 1.0 F, 160 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 496 g Carbs, 252 g Protein, 86.5 g Fats, 3672.5 Calories

Comments: None

Crystallio
01-20-2004, 11:38 PM
Day 114, January 7: Chest/Back

4:00 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Raspberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

Workout
Start: 5:35 pm

1) Deadlifts
2x8x255 lbs

2) Flat Bench Dumbbell Press
2x8x80 lbs

3)Dumbbell Shrugs
2x10x80 lbs

4) Barbell Bench Press
2x8x205 lbs

5) Seated Row
2x8x230 lbs

6)Dips
2x10xBW

7) Assisted Pull-ups
2x8xBW - 15 lbs

End: 6:22 pm

7:00 pm
Dinner: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:00 pm
Snack: 3 oz beef, 1.5 tablespoons BBQ sauce
(9.3 C, 28.5 P, 8.1 F, 240.3 Cal)

11:30 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

11:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

Totals: 402.7 g Carbs, 198.5 g Protein, 77.9 g Fat, 3059.2 Calories

Comments: None

Crystallio
01-20-2004, 11:45 PM
Day 115, January 8: Rest Day

10:30 am
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

1:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

5:15 pm
Snack: 1/2 cup Tortellini, 1 cup of 2% milk
(42.1 C, 17.8 P, 9.2 F, 317.1 Cal)

8:00 pm
Snack: 2 Peanut Butter sandwiches, 4 cups of 2% milk
(163.4 C, 72.2 P, 68.8 F, 1514.4 Cal)
Dinner: 3 oz Filet Mignon
(0 C, 28.5 P, 8.1 F, 195.3 Cal)

11:45 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

Totals: 542.7 g Carbs, 251.2 g Protein, 144.1 g Fat, 4364 Calories

Comments: None

Crystallio
01-20-2004, 11:59 PM
Day 116, January 9: Rest Day

4:30 pm
Breakfast: Two Bowls Team Cheerios with 2% milk
(80 C, 24 P, 12 F, 500 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

6:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

9:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:30 pm
Snack: 1 Orange
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

11:45 pm
Snack: 3 oz beef, 1.5 tablespoons BBQ sauce
(9.3 C, 28.5 P, 8.1 F, 240.3 Cal)
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Totals: 506.5 g Carbs, 234.2 g Protein, 92.1 g Fats, 3687.5 Calories

Comments: None

Crystallio
01-21-2004, 12:07 AM
Day 117, January 10: Legs/Abs

12:30 pm
Breakfast: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)
Snack: Blackberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

2:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

Workout
Start: 4:00 pm

1) Squats
1x8x255 lbs
1x8x265 lbs

2) Straight Leg Deadlifts
2x8x255 lbs

3) Lying Leg Press
2x8x250 lbs

4)Hanging Leg Raises
2x10x0 lbs

5) Lying Leg Curls
2x8x140 lbs

6) Standing Calf Press
1x10x560 lbs
3x10x580 lbs

7)Decline Sit-ups
2x10x55 lbs

End: 4:46 pm

6:15 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:30 pm
Snack: 1 oz Beef Jerky
(4 C, 12 P, 1 F, 70 Cal)

8:45 pm
Snack: 2 steak sandwiches with tomatoes and onions
(88 C, 59.5 P, 21.5 F, 805.5 Cal)

9:45 pm
Snack: 3 large eggs
(64.9 C, 5.2 P, 0.7 F, 259.4 Cal)

11:45 pm
Snack: 3 large Oranges
(64.9 C, 5.2 P, 0.7 F, 259.4 Cal)
Snack: One Bowl Team Cheerios with 2% milk
(40 C, 12 P, 6 F, 250 Cal)

Totals: 540 g Carbs, 258.7 g Protein, 155.4 g Fats, 4496.7 Calories

Comments: None

Crystallio
01-21-2004, 12:15 AM
Day 118, January 11: Rest Day

2:00 pm
Weigh In: 191 lbs
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

6:00 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

8:00 pm
Snack: 2 cups of milk, 1 tbsp chocolate quik
(39.5 C, 20 P, 10.3 F, 325 Cal)

8:30 pm
Dinner: 3 oz Filet Mignon, 2 hamburgers with cheese
(61.2 C, 64.5 P, 39.1 F, 875.3 Cal)

11:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:30 pm
Snack: 2 oz Beef Jerky
(8 C, 30 P, 1.0 F, 160 Cal)

11:45 pm
Snack: 3 large Oranges
(64.9 C, 5.2 P, 0.7 F, 259.4 Cal)

Totals: 525.1 g Carbs, 279.7 g Protein, 109.4 g Fats, 4094.7 Calories

Comments: Weight is up 2.5 lbs from last week.

Crystallio
01-31-2004, 02:19 PM
Day 119, January 12: Rest Day

2:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

6:45 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)
Snack: 2 oz Beef Jerky
(8 C, 30 P, 1 F, 160 Cal)

10:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:45 pm
Snack: 3 large Oranges
(64.9 C, 5.2 P, 0.7 F, 259.4 Cal)
Snack: 3 oz Beef Jerky
(12 C, 45 P, 1.5 F, 240 Cal)

Totals: 494.9 g Carbs, 271.2 g Protein, 81.2 g Fats, 3681.9 Calories

Comments: None

Crystallio
01-31-2004, 02:26 PM
Day 120, January 13: Chest/Back

12:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

2:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

6:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:15 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

10:15 pm
Dinner: 4 slices of pizza with chicken topping, 4 tablespoons Ranch dressing
(78.8 C, 30.4 P, 56 F, 944.4 Cal)

Totals: 407.8 g Carbs, 173.4 g Protein, 120.5 g Fats, 3366.9 Calories

Comments: I've lost the notebook containing my workouts from 1/13 through 1/18, so I'll omit them from this journal, but I did workout normally during that time.

Crystallio
01-31-2004, 02:35 PM
Day 121, January 14: Rest Day

12:00 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Boysenberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:00 pm
Lunch: Chicken fajitas with salsa sour cream
(66.4 C, 30 P, 18 F, 544.5 Cal)

8:30 pm
Dinner: 4 slices of pizza with chicken topping, 4 tablespoons Ranch dressing
(78.8 C, 30.4 P, 56 F, 944.4 Cal)

9:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

11:00 pm
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)

11:45 pm
6:30 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

Totals: 478.5 g Carbs, 193.9 g Protein, 132.5 g Fat, 3824.3 Calories

Comments: None

Crystallio
01-31-2004, 02:38 PM
Day 122, January 15: Rest Day

1:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

4:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

8:00 pm
Dinner: 4 slices of pizza with chicken topping, 4 tablespoons Ranch dressing
(78.8 C, 30.4 P, 56 F, 944.4 Cal)

9:15 pm
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)

11:45 pm
Snack: 2 Steak Sandwiches with BBQ sauce
(114 C, 69 P, 24.2 F, 990.6 Cal)

Totals: 428.1 g Carbs, 181.9 g Protein, 108.7 g Fat, 3397.9 Calories

Comments: None

Crystallio
01-31-2004, 02:47 PM
Day 123, January 16: Legs/Abs Day

2:00 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

7:00 pm
Snack: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

10:45 pm
Snack: 2 Steak Sandwiches with BBQ sauce
(114 C, 69 P, 24.2 F, 990.6 Cal)

11:45 pm
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: One Bowl Honey Nut Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

Totals: 525.3 g Carbs, 228.5 g Protein, 95.7 g Fats, 3846 Calories

Comments: None

Crystallio
01-31-2004, 02:52 PM
Day 124, January 17: Rest Day

10:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C

3:45 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

8:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, cup of oats, three cups of 2% milk
(120 C, 61 P, 20 F, 860 Cal)

10:00 pm
Dinner: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

11:00 pm
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)

11:45 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Chocolate Pudding with 1/2 banana, 2 cups of 2% milk
(110.3 C, 30.7 P, 15.3 F, 680 Cal)

Totals: 482.6 g Carbs, 206.8 g Protein, 90.6 g Fats, 3492.4 Calories

Comments: None

Crystallio
01-31-2004, 02:59 PM
Day 125, January 18: Shoulders/Bis/Tris

1:30 pm
Weigh In: 194 lbs
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

3:00 pm
Lunch: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

5:30 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

7:30 pm
Dinner: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

8:45 pm
Snack: Chocolate Pudding with 1/2 banana, 2 cups of 2% milk
(110.3 C, 30.7 P, 15.3 F, 680 Cal)

10:15 pm
Snack: Chocolate Pudding with 1/2 banana, 2 cups of 2% milk
(110.3 C, 30.7 P, 15.3 F, 680 Cal)

11:45 pm
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)

Totals: 472.9 g Carbs, 176.5 g Protein, 85.9 g Fats, 3312.4 Calories

Comments: Weight is up 3 lbs from last week. I started my second Creatine cycle today, so I'll expect my weight to start climbing again from water weight. I saw definite strength increases the last time around, and hopefully it'll be the same this time. I'll be on creatine 6-10 weeks, and then I'll probably start cutting.

Crystallio
01-31-2004, 03:10 PM
Day 126, January 19: Rest Day

12:30 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

3:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

5:45 pm
Dinner: Steak with 2 tablespoons of BBQ sauce
(13 C, 67.5 P, 19.2 F, 462 Cal)

6:45 pm
Snack: 1 large Orange
(21.7 C, 1.8 P, 0.3 F, 86.5 Cal)

8:00 pm
Snack: Breaded Chicken Patty
(24.6 C, 29 P, 33 F, 511.7 Cal)

8:30 pm
Dinner: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

11:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Totals: 382.3 g Carbs, 274.3 g Protein, 123 g Fats, 3612.7 Calories

Comments: None

Crystallio
01-31-2004, 03:14 PM
Day 127, January 20: Rest Day

7:45 pm
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

10:30 am
Snack: 2 large oranges
(43.3 C, 3.5 P, 0.5 F, 172.9 Cal)

12:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

3:00 pm
Snack: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)

6:00 pm
Dinner: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

10:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

11:45 pm
Dinner: 4 whole eggs, 5 pieces of white toast
(97.4 C, 44.8 P, 25 F, 798 Cal)

Totals: 439.4 g Carbs, 262.9 g Protein, 108.1 g Fats, 3688.1 Calories

Comments: None

Crystallio
01-31-2004, 03:30 PM
Day 128, January 21: Chest / Back

10:30 am
Breakfast: One Bowl Multi-grain Cheerios with one cup 2% milk
(39 C, 13 P, 6.5 F, 260 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

12:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

4:00 pm
Snack: Meatloaf, 2 tablespoons Ranch dressing
(9.4 C, 32 P, 35.8 F, 488.4 Cal)

Workout
Start: 5:40 pm

1) Seated Row
1x8x230 lbs

2) Flat Bench Dumbbell Press
2x8x75 lbs

3)Dumbbell Shrugs
2x10x75 lbs

4) Assisted Pull-ups
2x8xBW - 15 lbs

5) Barbell Bench Press
2x8x205 lbs

6) Deadlifts
1x8x265 lbs

7)Dips
2x10xBW

End: 6:30 pm

7:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

10:30 pm
Dinner: 5 whole eggs, 5 pieces of wheat toast
(113 C, 46 P, 35F, 972.5 Cal)

11:00 pm
Snack: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(60 C, 18 P, 9 F, 375 Cal)

Totals: 425.4 g Carbs, 231 g Protein, 132.5 g Fat, 3585.9 Calories

Comments: None

Crystallio
01-31-2004, 03:35 PM
Day 129, January 22: Rest Day

7:30 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

10:15 am
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

3:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

6:00 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

6:30 pm
Snack: 5 oz BBQ chicken, 1 cup macaroni and cheese
(45.5 C, 50.6 P, 23.8 F, 397.3 Cal)

9:15 pm
Snack: Two turkey sandwiches with bacon, tomatoes, and 1 tablespoon mayonnaise
(19.8 C, 40 P, 30.5 F, 520.3 Cal)

Totals: 389 g Carbs, 230.8 g Protein, 100.1 g Fat, 3082.3 Calories

Comments: None

Crystallio
01-31-2004, 04:48 PM
Day 130, January 23: Legs/Abs

7:30 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

10:30 am
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Workout
Start: 12:47 pm

1) Squats
2x8x265 lbs

2) Straight Leg Deadlifts
2x8x265 lbs

3) Lying Leg Press
2x10x250 lbs

4)Hanging Leg Raises
2x10x0 lbs

5) Lying Leg Curls
2x8x140 lbs

6) Standing Calf Press
4x10x580 lbs

7)Decline Sit-ups
2x10x55 lbs

End: 1:25 pm

2:00 pm
Lunch: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

6:00 pm
Snack: 1 slice of pizza with chicken topping
(27.5 C, 19.5 P, 8.4 F, 268.6 Cal)

9:00 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

10:00 pm
Dinner: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

Totals: 403.2 g Carbs, 238.3 g Protein, 93.5 g Fats, 3342.8 Calories

Comments: I've maxxed out on the lying leg press machine, so I might switch to the 45 degree leg press soon. I've also maxxed out on the calf press machine, but there isn't an alternative at the gym, so I'll probably just reduce resting time and maybe increase reps.

Crystallio
01-31-2004, 04:56 PM
Day 131, January 24: Rest Day

9:30 am
Breakfast: 2 cups of Rice Crispies with 2 cups of 2% milk
(76.4 C, 23.2 P, 10 F, 472 Cal)

11:30 pm
Lunch: 3 egg omelette with ham and cheese
(3.3 C, 34.2 P, 32 F, 446.3 Cal)

1:00 pm
Snack: 4 cups of 2% milk, 2 tablespoons Nestle chocolate quik
(79 C, 40 P, 20.6 F, 650 Cal)

5:15 pm
Dinner: Two turkey sandwiches with bacon, tomatoes, and 1 tablespoon mayonnaise
(19.8 C, 40 P, 30.5 F, 520.3 Cal)

5:30 pm
Snack: 6 cups of 2% milk, 3 tablespoons of Nestle chocolate quik
(118.5 C, 60 P, 30.9 F, 975 Cal)

8:00 pm
Snack: Cake with chocolate frosting, 1.5 cups of 2% milk
(133.2 C, 21.2 P, 23.9 F, 822.4 Cal)

10:30 pm
Snack: One cup 2% milk
(15 C, 10 P, 5 F, 140 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

Totals: 445.2 g Carbs, 228.6 g Protein, 152.9 g Fats, 4026 Calories

Comments: None

Crystallio
01-31-2004, 05:06 PM
Day 132, January 25: Shoulders/Bis/Tris

12:00 pm
Weigh In: 194 lbs
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

1:45 pm
Lunch: 2 slices of pesto pizza with chicken topping, 20 oz Sobe Fruit Punch
(132.4 C, 39 P, 16.8 F, 837.2 Cal)

Workout
Start: 4:09 pm

1) Standing Barbell Shoulder Press
2x8x145 lbs

2) Barbell Bicep Curls
1x8x105 lbs
1x8x95 lbs

3) Close Grip Bench Press
2x8x155 lbs

4) Seated Dumbbell Shoulder Press
2x8x60 lbs

5)Dumbbell Hammer Curls
2x8x50 lbs

6) Lying French Press
1x8x90 lbs
2x8x110 lbs

7) Lateral Arm Raise
2x8x35 lbs

End: 4:57 pm

5:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

6:15 pm
Snack: 1 Cheeseburger with 1 tablespoon bbq sauce
(37.1 C, 18 P, 15.5 F, 370 Cal)

8:00 pm
Snack: 3 oranges
(46.2 C, 3.7 P, 0.5 F, 184.7 Cal)

9:45 pm
Snack: 2 pieces of pizza with chicken topping
(55 C, 39 P, 16.8 F, 537.2 Cal)

10:45 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Totals: 548.3 g Carbs, 236.2 g Protein, 94.9 g Fats, 3909.1 Calories

Comments: Weight is the same as last week. My right wrist is a little sore from the barbell curling, so I think I'll switch to preacher curls for next week.

Crystallio
01-31-2004, 05:12 PM
Day 133, January 26: Rest Day

10:00 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Snack: Blueberry Yogurt
(33 C, 5 P, 1.5 F, 170 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

3:00 pm
Lunch: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:00 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

6:15 pm
Snack: 3 oz Steak, 1 tablespoon BBQ sauce
(6.5 C, 28.5 P, 8.1 F, 225.3 Cal)

9:15 pm
Snack: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

11:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Totals: 415 g Carbs, 250.6 g Protein, 95.2 g Fats, 3464.8 Calories

Comments: None

Crystallio
01-31-2004, 05:21 PM
Day 134, January 27: Chest/Back

7:30 pm
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

Workout
Start: 10:13 am

1) Seated Row
2x8x180 lbs

2) Flat Bench Dumbbell Press
2x8x80 lbs

3)Dumbbell Shrugs
2x10x85 lbs

4)Dips
2x10xBW

5) Assisted Pull-ups
2x8xBW - 15 lbs

6) Barbell Bench Press
2x8x205 lbs

7) Deadlifts
1x8x135 lbs
2x8x265 lbs

End: 10:49 am

11:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

3:00 pm
Lunch: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

6:30 pm
Dinner: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

8:45 pm
Snack: 2 oranges
(30.8 C, 2.5 P, 0.3 F, 123.1 Cal)

10:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Totals: 406.3 g Carbs, 219.6 g Protein, 85.9 g Fats, 3192.6 Calories

Comments: None

Crystallio
01-31-2004, 05:25 PM
Day 135, January 28: Rest Day

10:30 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

4:00 pm
Lunch: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)
Snack: 2 oranges
(30.8 C, 2.5 P, 0.3 F, 123.1 Cal)

6:15 pm
Dinner: Macaroni and Cheese, 3 oz bbq chicken
(24.6 C, 33.3 P, 14 F, 365.8 Cal)

8:15 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

11:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Totals: 397.9 g Carbs, 218.3 g Protein, 88.1 g Fat, 3171.4 Calories

Comments: None

Crystallio
01-31-2004, 05:30 PM
Day 136, January 29: Rest Day

7:45 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)

10:30 am
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

2:30 pm
Lunch: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

7:45 pm
Snack: 3/4 cup of Spaghetti and Meatballs
(28.6 C, 14.8 P, 7.4 F, 242.5 Cal)

8:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

10:00 pm
Snack: 1 cup of almonds
(28 C, 30.2 P, 72 F, 821 Cal)

11:00 pm
Snack: 1 orange
(15.4 C, 1.3 P, 0.2 F, 61.6 Cal)

Totals: 414.5 g Carbs, 228.8 g Protein, 153.4 g Fat, 3807.6 Calories

Comments: None

Crystallio
01-31-2004, 05:38 PM
Day 137, January 30: Legs/Abs

8:30 am
Breakfast: One Large Bowl Multi-grain Cheerios with one cup 2% milk
(58.5 C, 19.5 P, 9.8 F, 390 Cal)
Supplements: One Centrum, 500 mg Vitamin C, 5 g Creatine in Water

12:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

Workout
Start: 2:20 pm

1) Lying Leg Curls
2x8x140 lbs

2)Hanging Leg Raises
2x10x0 lbs

3) Squats
2x8x265 lbs

4) Straight Leg Deadlifts
1x8x265 lbs
1x8x275 lbs

5)Decline Sit-ups
2x10x55 lbs

6) Lying Leg Press
2x10x250 lbs

7) Standing Calf Press
4x10x580 lbs

End: 3:06 pm

3:30 pm
Lunch: Large chicken burrito with rice, salsa, cheese, and sour cream
(33 C, 34.6 P, 11.8 F, 387 Cal)

5:30 pm
Protein Smoothie: Two Bananas, one scoop Nitrean whey powder, three cups of 2% milk
(93 C, 56 P, 17 F, 710 Cal)

9:15 pm
Dinner: 5 whole eggs, 5 pieces of white toast
(98 C, 51 P, 30 F, 872.5 Cal)

Totals: 375.5 g Carbs, 217.1 g Protein, 85.6 g Fats, 3069.5 Calories

Comments: None