nickortego’s BodyBlog

3/20/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 205×12x12

Barbell Overhead Press 95×12x12 (

Pair 2

Squat (ATG) 285×12, 295×12

Pull-ups(narrow, semi-supinated grip) (BW+30)x12×11

Pair 3

Barbell curl 75×12x12

Dumbell Lying tricep 30×12x12

Pushups BWx20

Horizontal Pullups BWx20

3/21/2007 Workout

20 min Elliptical HIIT

10 min. aerobic row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

90/90 DB External Rotation 12lbs. 2×15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2×12

 

3/23/2007 Workout

Pair 1

SL Deadlift 225×12, 235×12

DB Overhead Press 45×12x12

Pair 2

Front Squat (ATG) 205×12x12

Pull-ups (wide grip) (BW+10)x12×12

Pair 3

Hammer Strength Row (close grip) 180×12x12

Pushups BWx20×20 (pec feels better)

Super set

DB Curl 25×12x12×10

V-bar Pressdown 60×12x12×10

3/18/2007

Weight: no measurement BF%: no measurement

Meal 1

4 oz. breakfast sausage:440cal, 42g fat, 0g carb, 14g pro

4 jumbo eggs: 320cal, 20g fat, 4g carb, 32g pro

Meal 2

Chips and salsa:?

Nachos:?

3/19/2007

Weight: 173.5 BF%: no measurement

Wake up Shake 8:00 am

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 1

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

4 jumbo eggs: 320cal, 20g fat, 4g carb, 32g pro

2 slices pepper jack cheese: 180cal, 14g fat, 0g carb, 10g pro

Meal 2

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 3

6 Uni-Liver tablets:42cal, 9.5g Pro

2 tbsp Naturally More PB:170cal, 11g fat, 8g carb, 10g pro

Meal 4

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 5

10 oz sirloin steak:660cal, 39g fat, 0g carb, 70g pro

2 slices bread: 120cal, 0g fat, 14g carb, 12g pro

1 tbsp Naturally More PB:85cal, 5.5g fat, 4g carb, 5g pro

16 oz. whole milk: 300cal, 16g fat, 24g carb, 16g pro

3/20/2007

Weight: 171 BF%:11.1 (Omron hand-held)

Wake up Shake 5:00 am

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 1

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

1 cup oatmeal:300cal, 6g fat, 54g carb, 10g pro

2 cups milk: 160cal, 0g fat, 24g carb, 16 g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 4

1 can white beans:390cal, 4.5g fat, 66g carb, 24g pro

6 oz chicken: 175cal, 4g fat, 0g carb, 30g pro

Meal 5

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 6

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 7

12oz ground beef: 480cal, 27g fat, 0g carb, 63g pro

3/21/2007

Weight: 170.5 BF%: 10.9 (Omron hand-held)

Meal 1

9 jumbo eggs

Bacon

Sausage

Meal 2

6 Uni-Liver tablets:42cal, 9.5g Pro

2 tbsp. Naturally More PB: 170cal, 11g fat, 8g carb, 10g pro

Meal 3

1tsp. fish oil: 45cal, 5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 6

1tsp. fish oil: 45cal, 5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 7

1tsp. fish oil: 45cal, 5g Fat

16oz ground beef: 640cal, 36g fat, 0g carb, 84g pro

2 slice of pepper jack cheese: 180cal, 14g Fat, 0g Carb, 10g Pro

Portobello mushroom: 52cal, 0.5g fat, 10g carb, 5g pro

3/22/2007

Weight: 171 BF%:11.3 (Omron hand-held)

Meal 1

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

4 jumbo eggs: 320cal, 20g fat, 4g carb, 32g pro

2 slices pepper jack cheese: 180cal, 14g fat, 0g carb, 10g pro

Meal 2

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 3

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 4

1tsp. fish oil: 45cal, 5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 5

6 oz chicken: 175cal, 4g fat, 0g carb, 30g pro

 

3/23/2007

Weight: 172 BF%: (Omron hand-held)

Meal 1

9 jumbo eggs

Bacon

ham

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 4

1tsp. fish oil: 45cal, 5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 5

Blue cheese chipotle burger:

Fries:

Southwestern egg rolls:

Chicken strips:

3/24/20007

Weight: no measurement

Meal 1

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 2

Large Sierra turkey sandwich:

Meal 3

Grilled chicken sandwich

Meal 4

Sushi, spicy tuna roll

Meal 5

¾ of a 16 inch pizza

3/13/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 195×12x12

Bench Press 115×12x12 (light because of pulled right pec)

Pair 2

Squat (ATG) 275×12x12

Pull-ups (BW+25)x6, BWx12 (lighter, felt pec pull)

Pair 3

Barbell curl 65×12x12

V-bar press down 60×12x12

Superset

Side raise 20×12x12

Dumbell Overhead press 30×12x12

Standing calf machine 360×12x12×12

3/14/2007 Workout

20 min elliptical HIIT

1 mile treadmill run 6:45

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

Pulley External Rotation 10lbs. 2×12 each arm

Pulley Internal Rotation 10lbs. 2×15 each arm

90/90 DB External Rotation 10lbs. 2×15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2×12

3/16/2007 Workout

Pair 1

SL Deadlift 205×12x12

Dips BWx6 Pushups BWx12×12 (light because of pulled right pec)

Pair 2

Front Squat (ATG) 185×12x12

Pull-ups BWx12x 10 (lighter, felt pec pull)

Pair 3

Low Pulley Row 140×12x12

V-bar press down 60×12x12

Pair 4

Rope press down 50×12x12×12

Rope curl 42.5×12x12×12

Pulley side raise 10×12x12 each arm

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3/17/2007 Workout

10 50yd. Hill sprints<strong />

3/10/2007

Weight: 173 BF%: no measurement

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

½ banana: 50cal, 0g fat 14g carb, 0g pro

Ran 5k (3.1mile) race 24:04

6 oz. yogurt: 170cal, 1.5g fat, 35g carb, 6g pro

6 oz. yogurt: 100cal, 0g fat, 20g carb, 5g pro

Strawberries: 30cal, 0g fat, 7g carb, 0g pro

1 oz sun chips:

Recovery shake:

280cal, 1g fat, 30g carb, 34g pro

Meal 4

Tortilla chips with salsa:

6 oz. chicken breast

1cup rice

2 flout tortillas

½ cup of chicken vegetable soup

Meal 5

16oz ground beef: 640cal, 36g fat, 0g carb, 84g pro

2 slice of pepper jack cheese: 180cal, 14g Fat, 0g Carb, 10g Pro

Portobello mushroom: 52cal, 0.5g fat, 10g carb, 5g pro

Total Calories:?

Total Fat:?

Total Carb:?

Total Pro: ?

3/11/2007

Weight: no measurement BF%: no measurement

Meal 1

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Meal 2

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

16oz ground beef: 640cal, 36g fat, 0g carb, 84g pro

Meal 3

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

10 oz pork chops: 320cal, 13g fat, 0g carb, 58g pro

16 oz green beans: 150cal, 0g fat, 30g carb, 6g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories:1740

Total Fat:70g

Total Carb:40 g

Total Pro:248g

3/12/2007

Weight: 173 BF%: 11.0 (Omron hand-held)

Meal 1 8:30 am

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

2 cod liver oil capsules

5 Omega-3 organic eggs: 350cal, 20g Fat, 0g Carb, 30g Pro

4 oz. breakfast sausage:440cal, 42g fat, 0g carb, 14g pro

Meal 2 12:00 noon

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 3 2:30 pm

6 Uni-Liver tablets:42cal, 9.5g Pro

2 jumbo eggs: 180cal, 10g fat, 2g carb, 16g pro

Meal 4 5:30 noon

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 5

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

10 oz pork chops: 320cal, 13g fat, 0g carb, 58g pro

8 oz green beans: 75cal, 0g fat, 15g carb, 3g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories:3391

Total Fat:209g

Total Carb:53 g

Total Pro:280g

 

3/13/2007

Weight: 170 BF%: 10.9 (Omron hand-held)

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1

1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro

1 cup oatmeal: 300cal, 6g fat, 54g carb, 10g pro

2/3 cup nonfat dry milk: 160cal, 0g fat, 24g carb, 16g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 4

½ cup oatmeal: 150cal, 3g fat, 27g carb, 5g pro

1/3 cup nonfat dry milk: 80cal, 0g fat, 12g carb, 8g pro

1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro

1 scoop casein protein:110cal, 0.5g fat, 3g carb, 23g pro

1 ¼ cup strawberries: 50cal, 0g fat, 13g carb, 1g pro
Meal 5

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 6

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 7

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

10 oz pork chops: 320cal, 13g fat, 0g carb, 58g pro

8 oz green beans: 75cal, 0g fat, 15g carb, 3g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories:4022

Total Fat:121.5g

Total Carb:285 g

Total Pro:439g

3/14/2007

Weight: 170

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1 8:30 am

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

2 cod liver oil capsules

4 Jumbo organic eggs: 360cal, 20g Fat, 4g Carb, 32g Pro

4 oz. breakfast sausage:440cal, 42g fat, 0g carb, 14g pro

Snack

2 tbsp. Naturally More PB: 170cal, 11g fat, 8g carb, 10g pro

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 2

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

10 oz pork chops: 320cal, 13g fat, 0g carb, 58g pro

Meal 3

1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro

1 scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 6

1 can white beans:390cal, 4.5g fat, 66g carb, 24g pro

6 oz chicken: 175cal, 4g fat, 0g carb, 30g pro

Total Calories:3125

Total Fat:122.5g

Total Carb:191 g

Total Pro:338.5

3/15/2007

Weight: 171.5 BF%:

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1 9:30 am

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

2 McDonalds egg: 340cal, 22g fat, 2g carb, 30g pro

2 McDonalds sausage patties: 340cal, 30g fat, 2g carb, 14g pro

Meal 2 11:30

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 3

6 oz chicken breast:175cal, 4g fat, 0g carb, 30g pro

2 boiled eggs: 140cal, 8g fat, 0g carb, 12g pro

¼ cup cheese:110cal, 9g fat, 0g carb, 7g pro

Meal 4

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

1 tbsp sesami tahini: 105 cal, 8g fat, 5g carb, 3g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 5

6 oz beef: 240cal, 13.5g fat, 0g carb, 31.5g pro

16 oz broccoli :120cal, 0g fat, 20g carb, 10g pro

Total Calories:3334

Total Fat:197g

Total Carb:61 g

Total Pro:275.5

 

3/16/2007

Weight: 171 BF%:

Wake up Shake 8:00 am

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 1 8:30 am

1 cup oatmeal:300cal, 6g fat, 54g carb, 10g pro

2 cups milk: 160cal, 0g fat, 24g carb, 16 g pro

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 4

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Meal 5

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 6

½ scoop casein protein: 55cal, 0.5g fat, 1.5g carb, 11.5g pro

½ scoop whey: 60cal, .5g fat, 2g carb, 12g pro

3 jumbo eggs: 270cal, 15g fat, 3g carb, 24g pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 7

6 oz chicken breasts:175cal, 4g fat, 0g carb, 30g pro

Total Calories: 3322

Total Fat:108.5g

Total Carb:217 g

Total Pro:350g

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3/17/2007

Weight: 169

Meal 1

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Meal 3

6 boiled eggs: 420cal, 24g Fat, 0g Carb, 36g Pro

½ cup cottage cheese:120cal, 5g fat, 4g carb, 13g pro

½ cup cheddar cheese:220cal, 18g fat, 0g carb, 14g pro

Spinach:

Meal 4

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

1scoop casein: 110cal, .5g fat, 3g carb, 23g pro

1scoop whey: 120cal, 1g fat, 4g carb, 24g pro

6 Uni-Liver tablets:42cal, 9.5g Pro

Snack

6 Uni-Liver tablets:42cal, 9.5g Pro

2 tbsp. Naturally More PB: 170cal, 11g fat, 8g carb, 10g pro

Meal 5

10 oz sirloin steak:660cal, 39g fat, 0g carb, 70g pro

Meal 6

Chicken Burrito:670cal,25g fat, 77g carb, 35g pro

Steak burrito: 680cal, 27g fat, 77g carb, 31g pro

Total Calories:3934

Total Fat:172g

Total Carb:210 g

Total Pro:322

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3/06/2007 Workout

5 min elliptical

Squats (pvc overhead) BWx20×20

Pair 1 (alternating exercises)

Squat (ATG) 335×3x3×3x3×3x3×3x3 (8×3)

Pull-ups (close semi-supinated grip) (BW+60)x3×3x3×3x3×3x3×3 (8×3)

 

Pair 2(alternating exercises)

Deadlift (snatch grip, standing on 4in. Step) 255×3x3×3x3×3x3×3x3 (8×3)

Bench 225×3x3×3x3×2, 205×3x3×3

3/07/2007 Workout

20 min elliptical HIIT

10 min Aerobic Row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

Pulley External Rotation 10lbs. 2×12 each arm

Pulley Internal Rotation 10lbs. 2×15 each arm

90/90 Pulley External Rotation 5lbs. 2×15 each arm

COC gripper No.1 10 sets of 3 reps each hand

Hanging Leg raises 2×12

3/09/2007 Workout

Warm-up: Elliptical 5min

Squat (pvc overhead) BWx20×20

Pair 1

Front Squat (ATG) 235×3x3×3x3×3x3×3x3 (8×3)

Wide Pull-ups (BW+45)x3×3x3×3x3×3x3×3 (8×3)

Pair 2

SL deadlift 275×3x3×3x3×3x3×3x3 (8×3)

Dips (BW+80)x3×3x3×3x3×3x1 (felt a sharp twinge in right pec, decided to stop there, I think I strained the right pec)

3/10/2007

5k (3.1 mile run) 24:04

3/06/2007

Weight: 172 BF%: 11.0 (Omron hand-held)

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1 8:30 am

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

2 cod liver oil capsules

4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro

2 sausage patties: 200cal, 19g fat, 0g carb, 8g pro

Meal 2

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro

1 can tuna: 150cal, 1g fat, 0g carb, 32g pro

2 tbsp. light mayo: 100cal, 10g fat, 4 g carb

Meal 3

1/3 cup nonfat dry milk: 80cal, 0g fat, 12g carb, 8g pro
2 banana: 210cal, 0g fat, 54g carb, 2g pro
½ cup oatmeal: 150cal, 3g fat, 27g carb, 5g pro
1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 6

1/3 cup nonfat dry milk: 80cal, 0g fat, 12g carb, 8g pro
2 banana: 210cal, 0g fat, 54g carb, 2g pro
½ cup oatmeal: 150cal, 3g fat, 27g carb, 5g pro
1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories: 3333

Total Fat:97g

Total Carb:307 g

Total Pro:313

3/07/2007

Weight: 170.5 BF%: 11.2(Omron hand-held)

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1 8:30 am

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

2 cod liver oil capsules

4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro

3 sausage patties: 300cal, 29g fat, 0g carb, 12g pro

Snack

2 tbsp. Naturally More PB: 170cal, 11g fat, 8g carb, 10g pro

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 2

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

3 jumbo eggs: 270cal, 15g Fat, 0g Carb, 24g Pro

1 can tuna: 150cal, 1g fat, 0g carb, 32g pro

2 tbsp. light mayo: 100cal, 10g fat, 4 g carb

Meal 3

1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro

3 jumbo eggs: 270cal, 15g Fat, 0g Carb, 24g Pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 6

1 banana: 105cal, 0g fat, 27g carb, 1g pro

Beef vegetable soup: 300cal, 5g fat, 42g carb, 20g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories: 3625

Total Fat:155.5g

Total Carb:198 g

Total Pro:329.5

3/08/2007Weight: 171.5 BF%: (Omron hand held)

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1 7:00 am

1tsp. fish oil: 45cal, 5g Fat

2 tsp coconut oil: 80cal, 9g Fat

2 cod liver oil capsules

3 Omega-3 organic eggs: 210cal, 12g Fat, 0g Carb, 18g Pro

6 oz steak: 220cal. 8g fat, 0g carb, 35g pro

Meal 2

1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro

3 jumbo eggs: 270cal, 15g Fat, 0g Carb, 24g Pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 3

1tsp. fish oil: 45cal, 5g Fat

1 tsp coconut oil: 40cal, 4.5g Fat

3 jumbo eggs: 270cal, 15g Fat, 0g Carb, 24g Pro

½ can chicken: 175cal, 4g fat, 0g carb, 30g pro

2 tbsp. light mayo: 100cal, 10g fat, 4 g carb

Meal 4

1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro

3 jumbo eggs: 270cal, 15g Fat, 0g Carb, 24g Pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

2 tbsp cream: 120cal, 12g fat, 0g carb

6 Uni-Liver tablets:42cal, 9.5g Pro

Meal 5

6 oz beef: 240cal, 13.5g fat, 0g carb, 31.5g pro

16 oz broccoli :120cal, 0g fat, 20g carb, 10g pro

Bedtime

1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro

Total Calories: 3259

Total Fat:170.5g

Total Carb:41 g

Total Pro:325

3/09/2007

Weight: 171.5

Wake up Shake 5:30 am

1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro

Meal 1

2 McDonalds egg: 340cal, 22g fat, 2g carb, 30g pro

2 McDonalds sausage patties: 340cal, 30g fat, 2g carb, 14g pro

Meal 2

1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro

1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro

2 jumbo eggs: 180cal, 10g Fat, 0g Carb, 16g Pro

2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro

2 tsp coconut oil: 80cal, 9g Fat

6 Uni-Liver tablets:42cal, 9.5g Pro

Pre Workout

280cal, 1g fat, 30g carb, 34g pro

Post Workout

448cal, 1g fat, 72g carb, 46g pro

Meal 5

3 cups spaghetti: 630cal, 3g fat, 126g carb, 21g pro

6 slices of pizza: 1662 cal, 54g fat, 222g carb, 72g pro

Total Calories:4472

Total Fat:137.5g

Total Carb:470 g

Total Pro:317

3/02/2007 Workout
Warm-up: Elliptical 5min
Squat (pvc overhead) BWx20×20
Pair 1
Front Squat (ATG) 225xx5×5x5×5x5
Wide Pull-ups (BW+35)x5×5x5×5x5

Pair 2
SL deadlift 255×5x5×5x5×5
Dips (BW+65)x5×5x5×5x5

Pair 3
Low Pulley Row 190×5x5×5x5×5
Close Grip Bench 185×4, 175×4x4×5x3, I increased the weight too much.

Superset
Seated Calf Machine 2×15 90lbs.
One leg calf raise (BW+30)x15×15 each leg
Cable side raise 15×10x9 each side

Superset
Rope Pressdown 50×12x10×12
Rope Curl 42.5×12x12×15

3/03/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1 mile 7:00
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
Pulley External Rotation 10lbs. 2×12 each arm
Pulley Internal Rotation 10lbs. 2×15 each arm
90/90 Pulley External Rotation 5lbs. 2×15 each arm
COC gripper No.1 10 sets of 3 reps each hand

3/04/2007 Workout
10 stadium sprints
4 100meter sprints

3/02/2007
Weight 170 BF%:  (Omron hand-held)
Wake up Shake 8:00 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1 8:30 am
1 cup oatmeal:300cal, 6g fat, 54g carb, 10g pro
3 cups milk: 240cal, 0g fat, 36g carb, 24 g pro
Pre Workout
280cal, 1g fat, 30g carb, 34g pro
Post Workout
448cal, 1g fat, 72g carb, 46g pro
Meal 4
8 oz skim milk:80 cal, 0g fat, 12g carb, 8g pro
2/3 cup nonfat dry milk: 160cal, 0g fat, 24g carb, 16g pro
2 banana: 210cal, 0g fat, 54g carb, 2g pro
1 ¼ cup strawberries: 50cal, 0g fat, 13g carb, 1g pro
½  cup oatmeal: 150cal, 3g fat, 27g carb, 5g pro
1 scoop whey protein: 120cal, 1g fat, 4g carb, 24g pro
Meal 5 5:00pm
6 boiled eggs:420cal, 24g Fat, 0g Carb, 36g Pro
¼ cup black olives:35cal, 4g fat, 2g carb, 0g pro
¼ cup ranch dressing:300cal, 30g fat, 6g carb, 1g pro
Meal 6 8:00 pm
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
4 oz tuna:208cal, 6g fat, 0g carb, 33g pro
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 3396
Total Fat:87g
Total Carb:341 g
Total Pro:307g

3/03/2007
Weight: 169.5  BF%:  (Omron hand held)
Wake up Shake 8:30 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1 9:00 am
McDonalds egg: 170cal, 11g fat, 1g carb, 15g pro
1 McDonalds sausage patties: 170cal, 15g fat, 1g carb, 7g pro
Meal 2 12:30 pm
8 boiled eggs:560cal, 32g Fat, 0g Carb, 48g Pro
¼ cup black olives:35cal, 4g fat, 2g carb, 0g pro
¼ cup ranch dressing:300cal, 30g fat, 6g carb, 1g pro
Pre Workout
280cal, 1g fat, 30g carb, 34g pro
Post Workout
448cal, 1g fat, 72g carb, 46g pro
Meal 6
1 cans progresso chicken soup:200 cal, 4g fat, 26g carb, 14g pro
Meal 7
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
6 oz tuna steak:312cal, 10g fat, 0g carb, 50g pro
8oz. Broccoli:60cal, 0g fat, 10g carb, 5g pro
1 cup pasta:210cal, 1g fat, 42g carb, 7g pro
½ cup alfredo sauce: 312cal, 28g fat, 6g carb, 10g pro
2 stuffed mushrooms: 200cal, 20g fat, 4g carb, 1g pro
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 3652
Total Fat:168g
Total Carb:207 g
Total Pro:305g

3/04/2007
Weight: 171 BF%:  (Omron hand held)
Wake up Shake 8:30 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
Meal 2
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro
1 can tuna: 150cal, 1g fat, 0g carb, 32g pro
2 tbsp. light mayo: 100cal, 10g fat, 4 g carb
Meal 3
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
8 oz sausage:480cal, 40g Fat, 0g Carb, 32g Pro
3 boiled eggs:210cal, 12g Fat, 0g Carb, 18g Pro
6 oz dark chicken: 466 cal, 30g fat, 0g carb, 47g pro
¼ cup ranch dressing: 300cal, 30g fat, 6g carb, 1g pro
Lettuce
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 2576
Total Fat:159g
Total Carb:20 g
Total Pro:244

3/05/2007
Weight 171.5  BF%: 10.5 (Omron hand-held)
Wake up Shake 5:30 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1 7:00 am
1tsp. fish oil: 45cal, 5g Fat
2 tsp coconut oil: 80cal, 9g Fat
2 cod liver oil capsules
3 Omega-3 organic eggs: 210cal, 12g Fat, 0g Carb, 18g Pro
6 oz steak: 220cal. 8g fat, 0g carb, 35g pro
Meal 2 10:00
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
Meal 3
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
Meal 4
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
5 jumbo eggs:450 cal, 25g fat, 0g carb, 40g pro
2 tbsp. light mayo: 100cal, 10g fat, 4 g carb
2 tbsp. Naturally More PB: 170cal, 11g fat, 8g carb, 10g pro
Meal 5
Beef pot roast: 600cal, 28g fat, 7g carb, 81g pro
Spinach: 60cal, 0g fat, 8g carb, 6g pro
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 3434
Total Fat:174g
Total Carb:56 g
Total Pro:376

3/01/2007
Weight: 169  BF%:10.3 (Omron hand-held)
  Wake up Shake 8:30 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1 9:00 am
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
2 cod liver oil capsules
4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro
Meal 2 11:15 am
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
1 oz salmon petit fours: 65cal, 6g fat, 0g carb, 4g pro
Meal 3
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
Meal 4
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
3 Omega-3 organic eggs: 210cal, 12g Fat, 0g Carb, 18g Pro
1 can tuna: 150cal, 1g fat, 0g carb, 32g pro
2 tbsp. light mayo: 100cal, 10g fat, 4 g carb
Meal 5
16oz ground beef: 640cal, 36g fat, 0g carb, 84g pro
2 slice of pepper jack cheese: 180cal, 14g Fat, 0g Carb, 10g Pro
Portobello mushroom: 52cal, 0.5g fat, 10g carb, 5g pro
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 3261
Total Fat:171g
Total Carb:40 g
Total Pro:358g

2/28/2007
Weight:170  BF%:  11.0 (Omron hand-held)
Wake up Shake 5:00 am
1scoop whey, 5g glutamine, 5g BCAA: 160cal, 1g fat, 4g carb, 34g pro
Meal 1 7:00 am
1tsp. fish oil: 45cal, 5g Fat
2 cod liver oil capsules
4 Omega-3 organic eggs: 280cal, 16g Fat, 0g Carb, 24g Pro
2 slice of chipotle cheddar cheese: 180cal, 14g Fat, 0g Carb, 10g Pro
Meal 2 10:00 am
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
Meal 3
1tsp. fish oil: 45cal, 5g Fat
1 tsp coconut oil: 40cal, 4.5g Fat
3 Omega-3 organic eggs: 210cal, 12g Fat, 0g Carb, 18g Pro
1 can tuna: 150cal, 1g fat, 0g carb, 32g pro
2 tbsp. light mayo: 100cal, 10g fat, 4 g carb
Meal 4
1 scoop casein protein: 110cal, 0.5g fat, 3g carb, 23g pro
1scoop whey: 120cal, 1g fat, 4g carb, 24g pro
2 tbsp ground flax seeds: 80cal, 5g fat, 5g carb, 3g pro
2 tsp coconut oil: 80cal, 9g Fat
2 tbsp cream: 120cal, 12g fat, 0g carb
6 Uni-Liver tablets:42cal, 9.5g Pro
Pre Workout
280cal, 1g fat, 30g carb, 34g pro
Post Workout
448cal, 1g fat, 72g carb, 46g pro
Meal 6
1 cans progresso chicken soup:200 cal, 4g fat, 26g carb, 14g pro
Bedtime
1 scoop casein protein, 5g glutamine, 5g BCAA:150cal, 0.5g fat, 3g carb, 33g pro
Total Calories: 3392
Total Fat:130g
Total Carb:163 g
Total Pro:364g