Zach’s Fitness and Nutrition Blog

Meals:  
1)12:00
   - 1/2c oats
   - 20g protein powder
   - 20g PB
   - 90g chicken breast
   - 2 carrots
2) 3:45
   - 2 carrots
   - 150g tuna
   - 50g pickle relish
   - flatbread (2)
3)7:30
   - 2 scoops (40g) Shock Therapy

Workout: 8:00   Shoulders (55min), Abs (15min), Cardio (20min)

How i felt:   I felt a better pump, got a bit more vascular, and had better focus than other days. Pump lasted for most of my workout, but it wasnt the best pump by far–nothing compared to Cytonox. I’m to continue to blog for another week or so, then stop (because everyone of these has been the same: "nothing to brag about. buy something else.").

Meals:        
1)1:00
  - 1/2c oatmeal
  - 1 scoop protein powder
  - 1/3c milk
  - 100g tuna
  - 1/2c rice
2)4:00
  - 1/2c oatmeal
  - 18g almonds
  - 1/3c milk
  - 100g tuna
  - 1/2c rice
3)6:30
  - 100g tuna (i love this stuff)
  - 1 carrot

4) 7:30 - 2 scoops (40g) Shock Therapy

Workout:  8:00Legs (and Arms) (50min), Cardio (20min)

How I felt:   Got a bit better pump today, but since it was legs day i was dog tired in about 30 minutes. Noticed more vascularity, and more focus. Still nothing to brag about though. But again, this is with 2 scoops, not 1 (recommended serving). I will continue to use 2 scoops, and hopefully i wont have to up it to 3 to get the same affect. I recommend purchasing something else–such as N.O. Xplode, Cytonox, SP250, etc.
NO Xplode and Cytonox gave me great pumps (had samples).

Meals:  
1:45 - 1 cup brown rice, 1 chicken breast, 2 T sour cream, 2tsp sriracha
4:00 - 200g tuna, 1 flatbread, 1/2c brown rice, 2tsp sriracha, 1 T pickle relish
(30 MIN PRE WO) - 1.5 scoops S.T. in water

Workout:   Back (50min) Abs (light - 15min) Cardio (20min)

How I felt: Felt a little better pump for about 35-40 minutes. I had a more energetic workout, but it was on 1.5 servings. i found i could do a 1 more pull up un-assisted. You’d be better off buying something slightly more expensive with less servings (because 50 of these servings will be about 25-30 of any other brand). I am going to look into White Flood, N.O. Xplode, and Superpump 250 next.

Meals Pre WO:  
8:45: Chocolate Oatmeal
3/4c rolled oats
15 almonds
1/3 cup milk
2 scoops choc. EAS protein (27g protein with 2)
10:30: 1 scoop Superpump250 (free packet)

Note: I am taking my sample of Gaspari’s Superpump250 to compare it to Shock Therapy. So far i haven’t felt a lot from S.T, so today i will see how a different company’s N.O. product affects me.

Workout:  Chest and Back

How I felt:  I felt pretty good. Trained with a bodybuilder today, and had a bit more energy. still nothing to brag about. i dont know why, but Cytonox appears to be the only thing that has gotten me pumped. pump was a little bit better than S.T.

meals/supps 5 hours before workout:  
12:00 - 2 hamburgers with condiments (yes i cheated. first cheat in 2-3 months, but it still fits into my macros for the day)
4:45 - 1 scoop (5g) Universal Shock Therapy in 10oz of water

Workout: 5:20 to ~6:50   Legs (and arms)

How i felt: not a good workout. Felt bloated from my cheat, and the shock therapy didn’t really kick in at all. This stuff isn’t working out so far. I’m gonna try taking superpump250 tomorrow morning (sample) in order to compare pumps. If I don’t get any pumps with shock therapy in the next week I will try to sell it to my brother or something, and then go with cytonox, or something similar. Maybe I will try 2 scoops

meals/snacks before workout (only food within 5 hours of WO is recorded):      
3:00  - 1 can tuna in 2 flatbreads.
5:40 - 1/2 cup oats with 1 scoop protein powder
7:15 - 1 scoop Shock Therapy in water

Workout:       7:45- 9:00 Chest (and back) (50-55min), cardio (20min)

How I felt: well my ride was 20 minutes late, so i began to feel the pump while on the way to the gym, and i lost the pump about 10 minutes before i was done (pump from ~7:50 to 9:20). Actually felt the Shock Therapy working this time (im assuming this is because i took it on an emptier stomach, and with straight water. Wasnt very vascular, but i had a lot of energy, and was able to add weight to every exercise AND increase by 1-2 reps. Effects still arent as strong as the ones i felt with the Cytonox sample, but again, i am experimenting to find out what works best.

Testing to see what gives the best Pre WO pump with Shock Therapy

Meals/snacks before workout:
3:00 Tuna and 2 flatbreads
6:20 2 carrots (for some reason i always crave these)
PRE workout: 7:00 : 1 scoop Shock Therapy in 10oz of OJ. one scoop of EAS protein in separate glass

Workout:  7:30 to 8:55 :Shoulders (55min), Light Abs (10min), cardio (20min)

How i felt:  Didnt really feel a whole lot. about 10 minutes into my workout i felt a little surge of energy (that lasted for maybe an hour), and my veins were popping out a bit. Wasn’t a pump to brag about at all. I tried Cytonox a week ago, and that gave me a much better pump and focus, but i took that on an empty stomach. For the next week or so i will be trying to figure out what gives me the best pump (besides a totally empty stomach, as i need some protein in my pre WO so i dont go catabolic)

Healthy Parfait    
Ingredients:
1/2 cup frozen blueberries
1/3 cup FF cottage cheese
1/4 scoop chocolate EAS premium protein (NOTE: EAS scoops are smaller than scoops that ON and BSN (etc.) use)
1/4 cup oats
1/3 cup unsweetened yogurt (could supplement this with more cottage cheese to lower total carbs)
1 Strawberry

Directions:
1. take a tall and thin cup. put blueberries at bottom (microwave for 10-15 seconds to soften)
2. dust a tiny bit of the protein powder on top of blueberries.
3. put cottage cheese on top of blueberries.
4. add the rest of the protein powder. mix it in with the cottage cheese.
5. add oats on top of cottage cheese.
6. add yogurt on top of oats
7. Place a Strawberry on top
8. Eat and enjoy!

Macros and Calories:    
~290
2g fat - 7%
35g carbs - 48%
32g protein - 45%

Sorry for my lack of food photography skills. it tastes 100x better than it looks!