Brian Westgate’s Journey

Meal 4, 5 and 6 were all low carb. 

Meal 1 - protien pancakes ala BFL

Meal 2 - chilli

workout back and traps

Meal 3 - protien shake (banana, frozen strawberries and blueberries, and skim milk)

Meal 4 - omlete (1 egg, 5 eggwhites, piece of low fat ham, low fat cheddar cheese, red pepper) with a side of snap peas

Meal 5 - skewers (chicken breast, red peppers, mushrooms and red onion, lightly brushed with oil and montreal chicken spice added then put on the BBQ)

Meal 6 -  no fat cottage cheese, no fat no sugar yogurt, 7 grapes

A little frustrated today.  It has been 1 month since my pics and I have made very little improvement.  My workouts have flat lined and my weight is at 171 which is where it was a month ago for my pics.  I am going to have a cheat day on Saturday to wake my metabolism up and then go into the next 5 weeks with the goal of loosing 5 lbs.  that should bring me to the level I need to compete. 

Rack chins - body weight for 15, 100lbs for 10, 8, 8, 8 drop to body weight and do 10 more

bent over rows - 235lbs for 4 sets of 8

wide grip pullups and narrow grip pullups (going from one to the other - not a superset with no time in between) - 17, 15, 12, 12, 10, 10

Seated cable rows - 210lbs for 3 sets of 10

Front smith machine shrugs - 305lbs for 3 sets of 10

Rear smith machine shrugs - 255lbs for 3 sets of 10 (at the end of each set I do no weight shrugs for 10 to feel the burn)

Today was a travel day, I flew over to Vancouver had my meeting then flew home in the evening.  Luckily my meeting was a bit short and I had 2 hours to spend in a gym.  I found a fitness worls and they charged my $15.70.  Man that is a lot of money for crappy equipement and dumbells that only go up to 70lbs!  Well I was going to be sure to get my monies worth so I added calves and abs to my workout today.  here is what i did:

Hammer machine inclined press - 3 sets fo 10

Hammer machine flat press - 3 sets of 10 superset with standing calf raises - 300lbs for 4 sets of 10

Hammer machine declined press - 3 sets of 10 superset with hanging leg raises - 4 sets of 15

Cable crossovers - 70lbs for 12, 10, 10, 10

Hammer machine shoulders presses - 12, 10, 10, 8

triset - seated side laterals (30lbs), seated rear laterals (40lbs), front raises (45lb plate) - for 3 sets of 10 each

triset - machine crunches (full stack for 20), machine back extensions (full stack for 20) and standing calf raises (300lbs) - for 3 sets.

Great workout and I got my monies worth.  Also I wasn’t sure if I was getting a workout in today, so this is a bonus workout!  Cool!

Today was a travel day, I flew over to Vancouver had my meeting then flew home in the evening.  Was still able to eat right! 

Meal 1 - protien shake with banana, frozen strawberries and skim milk, coffee

Meal 2 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Meal 3 - chicken breast, pineapple, and spinich whole wheat wrap

Meal 4 - chicken breast, pineapple, and spinich whole wheat wrap

workout chest, shoulders, calves and abs

Meal 5 - protien and water and 1 banana

Meal 6 - sirloin roast, mashed potatoes (only add skim milk) and broccoli

Meal 7 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Meal 1 - 2 eggs, 4 egg whites, 1/3 of a cup of oatmeal, omega 3 capsul, multi vitamin, coffee

Meal 2 - 2 eggs and an orange

Meal 3 - chilli

workout arms

Meal 4 - protien and gatorade

Meal 5 - chilli

Meal 6 - chicken breast, brown rice, corn and broccoli

Meal 7 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Legs today

 10 minute run

Squats - 135lbs for 10, 205lbs for 10, 315lbs for 10, 10, 10, 8

Ass To Floor Squats  - 185lbs for 10, 10, 8

Stiff legged deadlifts - 105lb dumbells for 12, 12, 12

Triset - leg extensions (185lbs), leg curls (135lbs) and body weight lunges - 12/10/10, 12/10/10, 12/10/10

One legged calf raises (40lb dumbell) superset with toe taps - 10 per side and 50 for 4 sets

Meal 1 - 2 eggs, 4 egg whites, 1/3 of a cup of oatmeal, omega 3 capsul, multi vitamin, coffee

Meal 2 - 2 eggs and an orange

Meal 3 - salmon, brown rice and broccoli

workout legs

Meal 4 - protien shake (banana, frozen strawberries, protien and skim milk)

Meal 5 - chilli

Meal 6 - chilli

Meal 7 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Meal 1 - 2 eggs, 4 egg whites, 1/3 of a cup of oatmeal, omega 3 capsul, multi vitamin, coffee

Meal 2 - 2 eggs and an orange

Meal 3 - salmon, brown rice and broccoli

workout legs

Meal 4 - protien shake (banana, frozen strawberries, protien and skim milk)

Meal 5 - chilli

Meal 6 - chilli

Meal 7 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Meal 1 - protien pancakes (body for life recipe), coffee

Meal 2 - tuna from a can, on  a whole wheat wrap with cut up red peppers (ate this while I was shopping)

swimming

Meal 3 - tuna from a can, on  a whole wheat wrap with cut up red peppers (ate this while I was shopping)

Meal 4 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Meal 5 - salmon (lightly coated in teryaki sauce), broccoli and corn

Meal 6 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes

Supper was at a friend place so I was worried about whether I could get in a healthy meal.  They tried to cook healthy but not many people understand what healthy is.  But I was able to get a good meal in with a few modifications.

Meal 1 - protien pancakes (body for life recipe), coffee

Meal 2 - tuna from a can, on  a whole wheat wrap with cut up red peppers (ate this while I was shopping)

workout back and traps

Meal 3 - protien shake (banana, protien, frozen strawberries and skim milk)

Meal 4 - salmon (lightly covered in teryaki sauce), brown rice and broccoli

Meal 5 - flank steak, spinich salad with strawberries (no dressing), red peppers, carrots, about 2 tablespoons of jellow (with pineapple and carrots)

Meal 6 - 1% cottage cheese, no fat no sugar yogurt, 7 grapes