Pictures will be posted soon, but my weight is now around 194.8lbs
Today’s workout was really great and I felt stronger than ever, It appears that my body is starting to get back into the swing of things and almost running at full speed again.
Nutrition
| Time | Food Items | Calories | Proteins | Fat | Carbs | |
|---|---|---|---|---|---|---|
| Total: | 3714 | 491 | 70 | 266 | ||
| First thing in the morning | ||||||
| 6:00 AM | Watermelon, raw, edible portion | 46 | 1 | 0 | 11 | |
| 6:00 AM | ON 100% whey | 120 | 24 | 1 | 3 | |
| 166 | 25 | 1 | 14 | |||
| Breakfast | ||||||
| 8:30 AM | Watermelon, raw, edible portion | 91 | 2 | 0 | 23 | |
| 8:30 AM | Chicken Egg, whole, raw, fresh | 147 | 13 | 10 | 1 | |
| 8:30 AM | Original | 60 | 12 | 0 | 2 | |
| 8:30 AM | Broilers or Fryers, Breast, roasted, meat only, without skin | 281 | 53 | 6 | 0 | |
| 8:30 AM | Spinach, raw, edible portion | 7 | 1 | 0 | 1 | |
| 8:30 AM | GoLEAN, Creamy Truly Vanilla | 300 | 18 | 4 | 50 | |
| 886 | 98 | 21 | 77 | |||
| Pre-Workout | ||||||
| 10:30 AM | Ground, 95% Extra Lean, pan fried | 558 | 88 | 20 | 0 | |
| 10:30 AM | Brown, medium-grain, cooked | 109 | 2 | 1 | 23 | |
| 10:30 AM | Apples w. skin, raw, edible portion | 110 | 1 | 0 | 29 | |
| 777 | 91 | 21 | 52 | |||
| Post-Workout | ||||||
| 5:00 PM | Broilers or Fryers, Breast, roasted, meat only, without skin | 281 | 53 | 6 | 0 | |
| 5:00 PM | Potatoes, baked, flesh, no salt, edible portion | 170 | 4 | 0 | 39 | |
| 4:00 PM | ON 100% whey | 120 | 24 | 1 | 3 | |
| 3:30 PM | Anabolic Halo | 160 | 0 | 0 | 38 | |
| 731 | 80 | 7 | 80 | |||
| Afternoon Snack | ||||||
| 7:30 PM | Broilers or Fryers, Breast, roasted, meat only, without skin | 374 | 70 | 8 | 0 | |
| 7:30 PM | Tomato, fresh | 65 | 3 | 1 | 14 | |
| 7:30 PM | Cucumber, peeled, raw | 14 | 1 | 0 | 3 | |
| 7:30 PM | Spinach, raw | 7 | 1 | 0 | 1 | |
| 460 | 75 | 9 | 18 | |||
| Dinner | ||||||
| 10:00 PM | Broilers or Fryers, Breast, roasted, meat only, without skin | 374 | 70 | 8 | 0 | |
| 10:00 PM | Green Giant: Vegetables, Canned: Green Beans, Cut | 80 | 4 | 0 | 16 | |
| 454 | 74 | 8 | 16 | |||
| Before Bed | ||||||
| 11:30 PM | ON Casein Protein | 240 | 48 | 2 | 8 | |
| 240 | 48 | 2 | 8 | |||
| Total Calories: | 3707 |
Cellucor Supplements Schedule:
Pre-Workout 30min before workout 3 capsules p6 extreme, and 2 scoop M5 extreme
Post Workout Immediately following workout 4 capsules R3 extreme
Before Bed 2 capsules p6 extreme and 4 capsules r3 extreme
Workout
Chest, Biceps, Abs
Reverse Grip BP- 155/15, 185/12,205/10, 225/8, 245/5
Flat BP- 135/25
High Cable Chest Crossovers- 60/15, 80/7, 80/8, 80/6
+
Low Cable Chest Crossovers- 60/10, 50/8, 50/8, 50/6
Flat Machine BP-100/12, 120/7, 120/6
DB Pullovers-75/10, 90/8, 90/10
+
Straight arm Dips- 0/20, 0/15, 0/20
DB Hammer Curls- 40/12, 60/10, 60/10, 75/8
Cambered Bar Curls(Wide Grip)- 50/15, 70/10, 70/10
Reverse Grip Cambered Bar Curls- 20/20, 20/20, 20/25
+
1-arm DB concentration curls- 15/8, 15/8, 15/8
+
Cambered bar 21’s- 20/21, 20/21, 20/21
Weighted Rope Crunches 150/30, 150/25, 150/25
Feeling stronger than I have in a really long time and have more energy. The m5 extreme is starting to give me stronger and stronger pumps as well.
If I were to host a live webcam chat for 1 hr every other day, where you could ask me your fitness and nutritional questions. and I would answer them live, would that be of any interest to anyone?, if so what time do you think would be ideal(I’m thinking around 6 central time M,W, F) Let me know. Thanks and Train Hard
