DLauger’s CELLUCOR Journey

Ok I’m back from the weekend. I was going to go swiming during lunch today but the person I was going with for got swim trunks . . . so maybe tomorrow.

6:45AM - 1 & 1/2 cups of POST Select blueberry cereal with 3/4 cup of 1% milk with one large diced banana.

9:00AM - 1 cup of black coffee.

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

12:30PM - 1 scoop bioplex 100% whey protein w/ 12 oz water.

2:15PM - 1 Chick-fil-a Chargrilled chicken and fruit salad, 24 oz water

4:15PM - 8 oz watermellon

6:00PM - 1 crossiant dog (yeah still finishing those), 10 oz apple cider, 10 oz iceberg salad, 3 pretzels with mustard

7:30PM - 1scoop of "healthy" apple pie & 1 scoop of vanilla icecream.

8:45PM - Workout. 10 mins on treadmill, 7 mins at 7mph. 8 mins incumbent cycle hill program. 4 sets calve raises 100 lbs 20 reps ea. 3 mins treadmill, incline level 10, 4mph. 2 sets of ab pull-downs on a lat machine, 20 & 25 reps 40lbs. 1 set crunches on a decline bench 30 reps.

10:00PM - 1scoop bioplex 100% whey protein in 6 oz water. 1 two oz pizza pocket.

Ok here is what I ate today.

8:00AM - 1 peach. 12 oz water

10:30AM - 1 boneless porkchop, trimmed the fat off, pan fried in olive oil and red pepper & garlic. 1 cup unsweetened apple sauce. 8 oz water

1:00PM - 6 dried apricots. 12 oz water.

4:00PM - 1 Hotdog on a wheat bun with relish and mustard, yes I know the wheat bun doesn’t make it ok lol. 1 crossiantdog with mustard. 12 oz water.

7:00PM - 3 dutch pretzels. 12 oz water.

I am going to be recording my diet and workouts in this blog. I am a full time student, I work full time in HR for the local water authority, and I am a certified personal trainer. I plan on competing in a triathlon at the end of next summer so I want to gain at least 15-20 lbs by April so that I’m not a complete stick figure when I get done with all of that running, cycling, and swiming.

Meals

6:30AM - 5 large eggs scrambled and two pieces of whole grain toast with light spread.

9:30AM - 1 fresh peach and one cup of black coffee.

1:00PM - 1 sandwich, 5 pices of 99% fat free deli ham on two pieces of whole grain bread, a handful of lettuce, mustard. 8 oz of yellow watermellon. 1 fresh peach.

4:00PM - 2 scoops of bioplex 100% whey protein w/ a tablespoon of powdered milk and 2 orange triad pills.

5:15 - Workout, Chest day. Warm-up 12 reps with 135 on flat bench. Three sets of dumbell flat bench; 70’s = 12 reps, 80’s = 10 reps, 90’s = 7 reps. Supersets with pullovers and machine flys. 60lb dumbell 3 sets 8 reps ea & 40lbs fly machine 3 sets 12 reps ea. 1 set of 60 crunches (knees together and parallel w/ heels), 60 bycycles, and 60 flutter kicks, no rest in transitions. 3 sets of dips 15 reps ea.

6:30 - 1 scoop of bioplex 100% whey protein w/ a tablespoon of powdered milk (post workout).

7:15 - Tecali Grille (cheat meal) 1 basket of baked tortillia chips and salsa. 1 steak taco, steak strips in a 6" flour tortillia with chese and salsa.

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