Scivation’s BodyBlog

7-30-08

 

9 Days Out!

 

CHEST

 

YEAH BUDDY! I started with Smith Machine Incline Bench and then did VOLUME! It was an intense pump! I then did abs and calves superset and BAM, veins baby!

 

Cardio is doing it and I am tightening up! We are almost there!

 

My day of training looked like this:

Monday

 

4:30AM: 45 minutes LI Cardio on treadmill at 3.0 speed and Chest for 1.5 hours.

4:00pm: 60 minutes LI Cardio on treadmill at 3.0 speed.

 

 

The Xtend Megadose Experiment

 

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

 

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

 

 

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 10g fat

 

Meal 4                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia or chicken

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 or chicken

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 – 189g = 756 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 45g = 450 Cals

Total Calories – 1361 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1719 Calories

 

 

Every 24^th 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.         ¼ cup oatmeal (measured dry then add water and microwave) = 15g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  4-6 packets splenda for sweetening

                      
  12 almonds = 10g fat

 

            3.         8 oz sweet potato = 60g carbohydrates

                      
  4 tsp peanut butter or almond butter = 10g fat

                      
  4-6 packets splenda for sweetening

 

100g Carbohydrates = 400 Kcals, 20g Fat = 180 Kcals

 

 

 

 

Latest Pics from 7-27-08 at 193lbs:

 

http://forum.bodybuilding.com/showpost.php?p=197892721&postcount=1345

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

7-29-08

 

10 Days Out!

 

BACK! DEADLIFTS AND ROWS AND EVERYTHING ELSE!

 

Volume baby! Time to bring out the graininess and SHRED! 10 days until I step onstage for the last time for TWO FULL YEARS! This is it baby! The UNREAL 10 week prep is coming to a climax!

 

My day of training looked like this:

Monday

 

4:30AM: 45 minutes LI Cardio on treadmill at 3.0 speed and Arms for 1.5 hours.

4:00pm: 60 minutes LI Cardio on treadmill at 3.0 speed.

 

 

The Xtend Megadose Experiment

 

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

 

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

 

 

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 10g fat

 

Meal 4                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia or chicken

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 or chicken

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 – 189g = 756 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 45g = 450 Cals

Total Calories – 1361 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1719 Calories

 

 

Every 24^th 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.         ¼ cup oatmeal (measured dry then add water and microwave) = 15g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  4-6 packets splenda for sweetening

                      
  12 almonds = 10g fat

 

            3.         8 oz sweet potato = 60g carbohydrates

                      
  4 tsp peanut butter or almond butter = 10g fat

                      
  4-6 packets splenda for sweetening

 

100g Carbohydrates = 400 Kcals, 20g Fat = 180 Kcals

 

 

 

 

Latest Pics from 7-27-08 at 193lbs:

 

http://forum.bodybuilding.com/showpost.php?p=197892721&postcount=1345

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

7-28-08

11 Days Out!

ARMS! My log has been lagging because, well, I don’t do much different this far out. HELL…I AM THE MACHINE DAMMIT!!!!!!!! The graininess and hardness are coming in. This will go down as one of the most dramatic 10 week preps ever!

My day of training looked like this:

Monday

4:30AM: 45 minutes LI Cardio on treadmill at 3.0 speed and Arms for 1.5 hours.

4:00pm: 60 minutes LI Cardio on treadmill at 3.0 speed.

8:00pm: POSING

The Xtend Megadose Experiment

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                                                                                  

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus   

35g protein, 5g carbohydrates, 10g fat

Meal 3                  

5 oz tilapia or chicken

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 4                  

4 oz tilapia or chicken

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 or chicken

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 or chicken

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 – 189g = 756 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 45g = 450 Cals

Total Calories – 1361 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1719 Calories

Every 24^th 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.         ¼ cup oatmeal (measured dry then add water and microwave) = 15g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                        4-6 packets splenda for sweetening

                        12 almonds = 10g fat

            3.         8 oz sweet potato = 60g carbohydrates

                        4 tsp peanut butter or almond butter = 10g fat

                        4-6 packets splenda for sweetening

100g Carbohydrates = 400 Kcals, 20g Fat = 180 Kcals

Latest Pics from 7-27-08 at 193lbs:

http://forum.bodybuilding.com/showpost.php?p=197892721&postcount=1345

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

7-24-08

 

17 Days Out!

 

BACK TIME! I did deadlifts after 10 sets of ROWS and still hit 315 for 3 sets of 6 after pyramiding up. I am decently strong for a hungry guy 17 days out!

 

It is getting closer. 2 weeks BABY! Time to chew bubble gum and kick ass. And I am all out of bubble gum.

My day of training looked like this:

Wednesday

 

4:30AM: 45 minutes LI Cardio on treadmill at 3.0 speed and Back for 1.5 hours.

1:30pm: 45 minutes LI Cardio on treadmill at 3.0 speed.

5:00pm: 45 minutes LI Cardio on treadmill at 3.0 speed.

 

The Xtend Megadose Experiment

 

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

 

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

 

 

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 10g fat

 

Meal 4                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia or chicken

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 or chicken

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 – 189g = 756 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 45g = 450 Cals

Total Calories – 1361 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1719 Calories

 

 

Every 24^th 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.         ¼ cup oatmeal (measured dry then add water and microwave) = 15g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  4-6 packets splenda for sweetening

                      
  12 almonds = 10g fat

 

            3.         8 oz sweet potato = 60g carbohydrates

                      
  4 tsp peanut butter or almond butter = 10g fat

                      
  4-6 packets splenda for sweetening

 

100g Carbohydrates = 400 Kcals, 20g Fat = 180 Kcals

 

 

 

 

Latest Pics from 7-23-08 at 193lbs:

 

http://forum.bodybuilding.com/showpost.php?p=196175501&postcount=1221

 

http://forum.bodybuilding.com/showpost.php?p=196176271&postcount=1222

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

7-23-08

 

18 Days Out!

 

ARMS baby with calves and/or abs superset with EVERY SUPERSET of bis and tris. I had a pump and I burned a hell of a lot of calories! The veins and cuts were SICK!

 

If you’re considering competing against me in Knoxville, you better bring you’re A Game and I will bring my O Face!

My day of training looked like this:

Wednesday

 

4:30AM: 30 minutes LI Cardio on treadmill at 3.0 speed and Arms for 1.5 hours.

2:30pm: 45 minutes LI Cardio on treadmill at 3.0 speed.

6:30pm: 45 minutes LI Cardio on treadmill at 3.0 speed.

 

The Xtend Megadose Experiment

 

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

 

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

 

 

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 10g fat

 

Meal 4                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia or chicken

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 or chicken

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 – 189g = 756 Cals, Carbohydrates (NON CARB NIGHT) – 40g = 200 Cals, Fat – 45g = 450 Cals

Total Calories – 1361 Calories NON-carbohydrate night

Total Calories CARB NIGHTS – 1719 Calories

 

 

Every 24^th 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.         ¼ cup oatmeal (measured dry then add water and microwave) = 15g carbohydrates

            6.5 oz grapefruit or 99g fresh blueberries = 15g carbohydrates

                      
  4-6 packets splenda for sweetening

                      
  12 almonds = 10g fat

 

            3.         8 oz sweet potato = 60g carbohydrates

                      
  4 tsp peanut butter or almond butter = 10g fat

                      
  4-6 packets splenda for sweetening

 

100g Carbohydrates = 400 Kcals, 20g Fat = 180 Kcals

 

 

 

 

Latest Pics from 7-23-08 at 193lbs:

 

http://forum.bodybuilding.com/showpost.php?p=196175501&postcount=1221

 

http://forum.bodybuilding.com/showpost.php?p=196176271&postcount=1222

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

The Knox Bodybuilding and Figure Classic
August 9, 2008 - John Cox Auditorium - Knoxville,  Tennessee
Melissa Maness (865-310-9347)

7-22-08

 

19 Days Out!

 

SHOULDERS! I did a superset with abs OR calvs every set. What a pump and what a workout! Things are going to get FREAKY DEAKY!

 

I am bringing it in Knoxville. Y’all just watch!

My day of training looked like this:

Tuesday

 

4:30AM: 30 minutes LI Cardio on treadmill at 3.4 speed and Legs for 1.5 hours.

2:30pm: 45 minutes LI Cardio on treadmill at 3.4 speed.

6:30pm: 45 minutes LI Cardio on treadmill at 3.0 - 3.4 speed.

 

The Xtend Megadose Experiment

 

WITH teh GRAPE 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. I also do not eat tilapia every meal and have chicken and egg whites as a substitute for tilapia.

 

Meal 1                  

5 oz tilapia or chicken

1 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

6.5 oz grapefruit or 99g fresh blueberries

35g protein, 15g carbohydrates, 5g fat

 

 

Meal 2                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

1/2 cup steamed Broccoli or green beans or 8 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat

 

 

Meal 3                  

5 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 8 oz steamed asparagus      

35g protein, 5g carbohydrates, 10g fat

 

Meal 4                  

4 oz tilapia or chicken

2 tsp Oil (Udos/Mac Nut/Olive/Flax)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

½ cup steamed Broccoli or green beans or 4 oz steamed asparagus    

35g protein, 5g carbohydrates, 10g fat                     

 

 

Meal 5                  

5 oz tilapia or chicken