Blog Entry
7-6-08
Legs are where it is at. The glutes NEED to come in and the cross striations need to be DEEP in my quads. Here is what I did to ensure that. I have been doing HIIT cardio in the afternoon and it is all coming together! LEGS—All sets of 10 Squat 10 sets Stiff Leg deads superset with Standing Calf Raises 5 sets Leg Press superset with Leg Press Calf Raises 5 sets Leg Curl 3 sets Walking Lunges with 135 on bar 2 sets of 30 steps Leg Extensions 3 sets Cardio: 60 minutes PreWO and 3 hours lawn mowing with Xtend During. 3.4 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 Video from 7-6-08 at 201lbs: http://www.youtube.com/watch?v=Hpr_7RQcwPY UPCOMING CONTEST! www.knoxclassic.com The Knox Bodybuilding and Figure Classic August 9, 2008 - John Cox Auditorium - Knoxville, Tennessee Melissa Maness (865-310-9347)
