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  1. #51
    Cutting . . . Crystallio's Avatar
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    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.
    Last edited by Crystallio; 10-30-2003 at 10:39 PM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  2. #52
    is numero uno Saint Patrick's Avatar
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    Damn that's a lotta food!

    Nice work on the SLDL's
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    Take things as they are. Punch when you have to punch. Kick when you have to kick. Bruce Lee

  3. #53
    Cutting . . . Crystallio's Avatar
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    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
    Last edited by Crystallio; 10-29-2003 at 10:57 PM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  4. #54
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  5. #55
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  6. #56
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  7. #57
    Cutting . . . Crystallio's Avatar
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    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.
    Last edited by Crystallio; 10-30-2003 at 10:43 PM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  8. #58
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  9. #59
    Senior Member aka23's Avatar
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    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.
    Last edited by aka23; 10-30-2003 at 12:04 AM.

  10. #60
    Cutting . . . Crystallio's Avatar
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    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 that should be here within a week, so Ill probably get some pictures up within a week or two.
    Last edited by Crystallio; 11-07-2003 at 11:50 PM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  11. #61
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  12. #62
    Cutting . . . Crystallio's Avatar
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    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
    Last edited by Crystallio; 10-30-2003 at 11:30 AM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  13. #63
    Senior Member
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    Nice work Crystallio.

  14. #64
    WBB Team Captain Coke's Avatar
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    :withstupi

    ...good work

  15. #65
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  16. #66
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  17. #67
    Cutting . . . Crystallio's Avatar
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    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.
    Last edited by Crystallio; 11-10-2003 at 09:11 PM.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  18. #68
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  19. #69
    Cutting . . . Crystallio's Avatar
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    Berkeley, CA
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    218
    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.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  20. #70
    Cutting . . . Crystallio's Avatar
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    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  21. #71
    Cutting . . . Crystallio's Avatar
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    Sep 2003
    Location
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    218
    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  22. #72
    Cutting . . . Crystallio's Avatar
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    218
    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  23. #73
    Cutting . . . Crystallio's Avatar
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    218
    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
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  24. #74
    Cutting . . . Crystallio's Avatar
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    Location
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    218
    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.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

  25. #75
    Cutting . . . Crystallio's Avatar
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    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.
    My Journal

    First Bulk Complete:
    September 16, 2003 (165 lbs, ~12% bf) -> March 7, 2004 (198 lbs. ~13% bf)

    Current Status: Cutting

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