DLauger’s CELLUCOR Journey

8:30AM - 1 cup dry shredded wheat cereal, 16oz coffee with 4 teaspoons honey.

12:15PM - 1 6" turkey subway sub, 1 6" tuna subway sub. 32oz water. 

2:00PM - 12oz water.

4:00PM - 12oz water.

5:45PM - 1 cup homemade vegetable soup, 12 oz 1% milk, 2 pieces whole grain toast w/ light spread.

8:30PM - 1 scoop bioplex 100% whey protein in 10oz water.

8:00AM - 1 cup shredded wheat cereal w/ 14oz banana MuscleMilk.

10:30AM - 2 cups steamed mixed vegetables ( carrots, brocoli, & colliflower), 12 oz water.

11:30AM - 12oz water. 

12:50PM - 1 cup homemade vegetable soup, 12 oz water.

3:15PM - 1 sandwich (5 pieces 99% fat free deli sliced turkey, 2 pieces whole grain bread, mustard), 12 oz water.

4:30PM - 1 scoop bioplex 100% whey protein in 10 oz water.

6:30PM - 2 small baked potatos stuffed with bbq pork, 2 onion rings, 1 chicken tender, 24oz water.

9:00PM - WORK-OUT. 5 sets lat pulldowns 100 lbs 12 reps, 200 lbs 6 reps X3. 250 lbs 1 rep. Seated cable rows, 80lbs 12 reps, 120lbs 10 reps, 130lbs 8 reps, 160lbs 6 half reps. T-Bar rows 3 sets, 10 reps, 150lbs. Lower back hyper extensions w/ weight held over my head, 10lbs 15 reps, 25lbs 12 reps, 25lbs 12 reps.

10:00PM - 2 scoops bioplex 100% whey protein in 10oz water and 1 scoop of "1/2 the fat cookie dough icecream.

I didn’t get to work out today or Mon I had 3&1/2 hr exams both nights. 

7:15AM - 4 scrambled large eggs, 12oz water.

9:45AM - 1 banana, 12oz water.

12:00PM - 1 &1/4 cups tuna salad, 12 oz water.

2:00PM - 12oz water.

3:15PM - 1 small apple, 1/2 cup shredded wheat, 16oz water.

6:00PM - 1&1/2 cups vegtable soup, 20oz water.

9:15PM - 12oz water, 2 handfulls of pretzels.

7:20AM - 2 pieces of whole grain toast w/ light spread, 12 oz water.

9:30AM - 1 scoop bioplex 100% whey protein in 8 oz water, 9 dried apricots.

12:00PM - 12oz salad(baby spring mix, grapes, skim shredded mozzarella and light italian), 12 oz water. 1 banana.

2:00PM - 1 sandwich (2 pieces whole grain bread, 6 pieces deli thin 99% fat free turkey, mustard, 1/2 large tomato), 1/2 tomato, 12oz water.

4:00PM - 12oz water.

5:30PM - 1&1/4 cups lean ground turkey w/ brown rice and taco spices. 1 cup baked, reduced fat tostitos. 4 oz water. 4oz unsweet tea.

8:30PM - about 25 grapes.

10:30PM - Mini workout, superset abs and calves. Individual calve raises 15, 20, 25 reps. 100 flutter kicks, 50 situps, 100 bicycle kicks.

10:45PM - 1 scoop bioplex 100% whey protein in 8oz water.

7:00AM - 2 pieces whole grain toast with light spread, 6 dried apricots, 12oz water.

8:30AM - 12 oz herbal tea with 1 tbl spoon honey.

9:30AM - 1 scoop bioplex 100% whey protein in 10oz water w/ 1 table spoon dried milk.

11:30AM - 4oz vanillia yogurt, 4oz water.

12:20PM - Swam 600 meters.

1:00PM - 1 cup brown rice with lean ground turkey with taco spices and cheddar sauce, 8 dried apricots. 24 oz water.

3:30PM - 1 sandwhich, 6 pieced 99% fat free deli thin turkey slices on two pieces whole grain bread, 1 tbl spoon mustard. 12oz water.

6:00PM - 1 large scoop lasanga, 1 and 1/2 pieces garlic toast, 8 oz salad with light italian, 20oz water.

10:20PM 1 table spoon apple sauce, 14 reduced fat cheezits.

Ok today I ate even worse and skipped my workout because my wife suprised me and took me to dinner.

7:30AM - 2 eggs over easy, 2 pieces whole grain toast w/ light spread, 12 oz water.

10:30AM - 2 handfulls of lowfat cheez its and 20 oz water.

5:30PM - The prime meridian @ Omni Hotel Atlanta. Approx 8 ox baconette spinage salad. About 7oz braised lamb on mashed potatoes and arugula. 24 oz water. 2 oz shot glass with key lime pie.

Ok I worked out, cardio today. First, here is what I ate, kind of a crappy eating day.

7:15AM - 1 cup shredded wheat, 1/2 cup whole milk (oops, got the wrong milk, couldn’t throw it out lol) 

11:00AM - 20oz water. 

12:30PM - TacoBell (boss lost bet) 1 crunch wrap, 1 tasty taco, 1 Three layer nachos, 20 oz water.

4:00PM - 1/2 cup brown rice and lean ground turkey w/ spices and cheddar sauce.

7:00PM - 12 oz salad, grapes, spinage, peaches, light italian dressing.

9:00PM - Workout 9 mins on a hill/interval program, 8 mins on level 8 on an incumbent cycle, 4 mins 6mph on incline level 6. 4 sets 20 reps, 3 sets individual hamstring curls 12 reps ea 45lbs. 1 set pulldown crunches 30lbs 20 reps, 1 set decline bench cruches 30 reps. 2 sets leg lifts on dip rack 10 reps ea.

10:05PM - Double scoop 100% whey protein with 4 oz whole milk and 6 oz water. 

7:00AM - 2 pieces whole wheat toast w/ light spread. 1 grapefruit. 12 oz water.

10:00AM - 1 peach diced in 8oz vanillia yogurt.

12:00PM - 1 large banana.

1:15PM - 5 lengths of an olympic size pool, 250 meters.

2:00PM - 1 scoop bioplex 100% whey protein in 12oz water. 1 small potato w/ steamed brocoli, colliflower, and carrots. 1 piece of chese.

3:30PM - 7 dried apricots.

6:30PM - 16 reduced fat cheezits.

7:20PM - 1 cup lean ground turkey w/ brown rice, spices, and milk chedder flavor on a baked tortillia shell. 12 oz water.

9:00PM - WORKOUT, Shoulders and tri’s. Dumbell Military press, 2 warm up sets 25lbs 12 reps. 50lbs 12 reps, 60lbs 10 reps, 60lbs 7 reps.  Upright cable rows, 3 sets, 12 reps ea, 60, 70, and 80lbs ea. Anterior delt raises, 20 lbs 12 per arm 1 set. 5 reps of up-in-down-up-out-down raises followed by 5 bent over lateral raises; X2. Close grip bench press,(8 in seperation)  115lbs 10 reps, 125lbs 12 reps, 145lbs 12 reps. Tricep kickbacks, 20 lbs 3 sets 12 reps ea.

 10:05PM - 2 scoops bioplex 100% whey protein w/ 12 oz milk and water. 8 oz water.

7:35AM - 1/4 cup walnuts. 12 oz apple cider.

8:30AM - 8 oz Herb tea with 1 teaspoon honey.

9:30AM - 1 peach. 8 oz black coffee.

12:00PM - Steakhouse business lunch. 2 grilled chicken breasts. 1/2 cup sauted mushrooms. 1/2 cup rice with gravy. 7 oz baked salmon. 2 wheat rolls w/ light spread. 2 rings of pineapple. 12 oz water. HOLY CRAP that was a ton.

5:45PM - 2 small baked potatos stuffed with steamed brocoli, colliflower, and carrots. 1 piece of chese. 12 oz apple cider.

9:00PM - 1 scoop bioplex 100% whey protein in 12 oz water.

6:45AM - 3/4 cup of honey nut cherios & 1/2 cup milk. 2 pieces whole wheat toast with light spread. 8 oz water.

10:30AM - 1 peach diced in 8 oz vanillia yogurt. 8 oz water.

12:50PM - Swiming (free 7 day pass to the Y), 6 lengths = 300 meters. Holy crap that was hard, I had never tried anything like that and my legs were on fire!

1:40PM - 1 protein shake. 1 large peach. 1 sandwich, crunchy peanut butter & 2 pieces of whole wheat bread.

3:40PM - 12 whole wheat ritz crackers.

5:50PM - 10 oz salad, cukes, iceberg, crutons, italian dressing. 1 baked potato stuffed with brocoli, colliflower, carrots, 1 piece cheese.

10:00PM 1 small baked potato with venison meat sauce.