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

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 7-22-08 at 196lbs:

 

http://forum.bodybuilding.com/showpost.php?p=195632101&postcount=1166

 

POSING PRACTICE!

 

http://www.youtube.com/watch?v=aLd7JIpbHDA

 

 

 

UPCOMING CONTEST!

www.knoxclassic.com

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

7-21-08

 

20 Days Out!

 

Ab veins all over. That is all I will say.

 

Cardio has been increased to 3x per day and the intensity of my weight training workouts is unreal. I have never trained this hard before! I still got 135lb lunges for 2 sets of 30!

My day of training looked like this:

Monday

 

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: 30 minutes LI Cardio on treadmill at 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

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 7-19-08 at 196lbs:

 

 http://forum.bodybuilding.com/showpost.php?p=194275561&postcount=1085

 

http://forum.bodybuilding.com/showpost.php?p=194275731&postcount=1086

 

 

UPCOMING CONTEST!

www.knoxclassic.com

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

7-20-08

 

21 Days Out!

 

196 and everything is coming in! It is getting exciting. I didn’t expect it, but I think I will match my Texas condition last year. The difference? This year I dieted for 10 weeks to get there. Last year I dieted for 33 weeks! If I can pull this off, I owe myself a massage and a happy ending!

 

Yesterday, I rocked out some Chest. I superset chest and abs or calves and did a TON of volume and sets including DB bench, flys, incline smith, machine flys, pec dex, machine incline…..and a ton  more! My abs are getting super tight and the glutes have a nice line across them now.

 

Bring it on, bitches!

 

My day of training looked like this:

Sunday

 

7AM: 30 minutes LI Cardio on treadmill at 3.4 speed and CHEST for 1.5 hours.

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

6:30pm: 45 minute dog walk in HOT SUN with my 2 ½ year old daughter. She is a MACHINE! What a genetic physical specimen! It was 97 and humid out. She is GANGSTA!

 

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 7-19-08 at 196lbs:

 

 http://forum.bodybuilding.com/showpost.php?p=194275561&postcount=1085

 

http://forum.bodybuilding.com/showpost.php?p=194275731&postcount=1086

 

 

UPCOMING CONTEST!

www.knoxclassic.com

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

7-18-08 and 7-19-08

 

3 WEEKS OUT!

 

Back to normal! I am now weighing 196 and thing are ROCKING! Carb meal tonight (7-19)! Everything is coming in!

 

On Friday I did Arms and on Saturday I did back. At the end of every workout, I am doing abs. I do the following:

 

Hanging Leg Raises

5 sets of 10

 

Decline Sit Ups

5 sets of 10

 

In my opinion, this helps condition the abs in the final weeks.

 

 

My day of training looked like this:

FRIDAY

 

5AM: 30 minutes LI Cardio on treadmill at 3.4 speed and ARMS for 1.5 hours.

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

 

SATURDAY

 

7AM: 30 minutes LI Cardio on treadmill at 3.4 speed and BACK for 1.5 hours.

YARDWORK including 2 hours of lawnmowing throughout the day.

 

 

The Xtend Megadose Experiment

 

WITH teh Watermelon 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 7-17-08 at 199lbs:

 

 

http://forum.bodybuilding.com/showpost.php?p=193313101&postcount=985

 

http://forum.bodybuilding.com/showpost.php?p=193313491&postcount=986

 

http://forum.bodybuilding.com/showpost.php?p=193314251&postcount=987

 

http://forum.bodybuilding.com/showpost.php?p=193315011&postcount=989

 

 

UPCOMING CONTEST!

www.knoxclassic.com

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

7-17-08

 

3 WEEKS OUT!

 

I JUST FLEW back from Canada and hit the gym at 2:30pm after arriving in NC at noon. It is GAMETIME! While in Canada, I hit Back on Monday, Chest on Tuesday and legs on Wednesday. I am 199 today—UNDER 200! I hot shoulders and traps and did a TON of volume! It was a decent workout despite being jetlagged. I was also holding water and just messed up from a flight where I had to be up at 2AM to make my flight!

 

I have new pics here:

 

 

http://forum.bodybuilding.com/showpost.php?p=193313101&postcount=985

 

http://forum.bodybuilding.com/showpost.php?p=193313491&postcount=986

 

http://forum.bodybuilding.com/showpost.php?p=193314251&postcount=987

 

http://forum.bodybuilding.com/showpost.php?p=193315011&postcount=989

 

My day of training looked like this:

 

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

3pm – 4:15pm: Delts and Traps

 

Friday, I will rock ARMS in the AM and LI cardio in the afternoon!

 

 

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

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

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

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

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

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 – 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 7-17-08 at 199lbs:

 

 

http://forum.bodybuilding.com/showpost.php?p=193313101&postcount=985

 

http://forum.bodybuilding.com/showpost.php?p=193313491&postcount=986

 

http://forum.bodybuilding.com/showpost.php?p=193314251&postcount=987

 

http://forum.bodybuilding.com/showpost.php?p=193315011&postcount=989

 

 

UPCOMING CONTEST!

www.knoxclassic.com

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