Blog Entry
6-28-08
I trained arms with Katie and we murdered it! We perfected her form and got it done. I think that this is what we did. I am getting straight SHREDDED!!!
ARMS—All sets of 10
Tricep Pressdowns
8 sets
Barbell Curls
6 sets
Skullcrushers
5 sets
Incline DB Curl
5 sets
Machine Dips
5 sets
Life Fitness Curl
5 sets
Kickbacks
3 sets
Rope Hammer Curls
3 sets
Hanging Leg Raise
3 sets
Cardio: 60 minutes AM and 2.5 hours lawn mowing with Xtend During. 3.2 speed, 0 incline.
The Xtend Megadose Experiment
WITH teh APPLE Xtend YEAH BUDDY!
During the day: ~30 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Refreshing Berry Vasocharge
Multi
Sesamin
Dialene 4
Yohimbine HCl
SCIVATION WHEY!
KNOCKOUT!
Diet
LOW LOW LOW
NOTE! I have substituted Scivation Whey and Peanut Butter for 2-4 meals per day.
Meal 1
5 oz tilapia
2 tsp Oil (Udos/Mac Nut/Olive/Flax)
6.5 oz grapefruit or 99g fresh blueberries
35g protein, 15g carbohydrates, 10g fat
Meal 2
5 oz tilapia
2 tsp Oil (Udos/Mac Nut/Olive/Flax)
½ cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 5g carbohydrates, 10g fat
Meal 3
5 oz tilapia
1 tsp Oil (Udos/Mac Nut/Olive/Flax)
½ cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 5g carbohydrates, 5g fat
Meal 4
5 oz tilapia
2 tsp Oil (Udos/Mac Nut/Olive/Flax)
½ cup steamed Broccoli or green beans or 4 oz steamed asparagus
35g protein, 5g carbohydrates, 10g fat
Meal 5
5 oz tilapia
1 tsp Oil (Udos/Mac Nut/Olive/Flax)
½ cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 5g carbohydrates, 5g fat
Meal 6
4 oz tilapia
2 tsp Oil (Udos/Mac Nut/Olive/Flax)
½ cup steamed Broccoli or green beans or 8 oz steamed asparagus
28g protein, 5g carbohydrates, 10g fat
Protein – 203g = 812 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 50g = 450 Cals
Total Calories – 1462 Calories NON-carbohydrate night
Total Calories CARB NIGHTS – 1985 Calories
Every 24th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order.
1. 1 cups steamed green beans or 8 oz asparagus = 10g carbohydrates
2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates
6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates
1 tbsp Oil (Udos/Mac Nut/Olive/Flax) = 15g fat
3. 10 oz sweet potato = 75g carbohydrates
2 tsp Oil (Udos/Mac Nut/Olive/Flax) = 10g fat
130g Carbohydrates = 520 Kcals, 25g Fat = 225 Kcals
Latest Pics from 6-27-08 at 206lbs:
http://forum.bodybuilding.com/showpost.php?p=184437231&postcount=323
UPCOMING CONTEST!
The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville, Tennessee
Melissa Maness (865-310-9347)
