staapes57’s BodyBlog

MONDAY

6:00 AM Wake-up

6:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 3 egg omelet with 1 slice prov, 1 slice ham, 1 mushroom, 1/2 wheat bagel [PW Carbs], light ketchup)

11:30 AM Lunch (probably no more than 4 to 5oz of skinless chicken breast with hot sauce)

1:30 PM Protein shake (1 scoop whey protein)

3:10 PM 2 lipo-6x liquid capsules, Protein shake (1 scoop whey protein)

5:30 PM Dinner (10oz lean roast beef, large portion of steamed green beans)

9:30 PM Badness (6 slices large pizza with ranch and blue cheese, 1 rice crispie treat, 1 snickers ice cream bar - You know, I am a bit ashamed of this, but I know that it will help keep me in check for the entire week. I’ll feel bad enough from tomorrow through Friday for what I did tonight that I won’t be able to eat anything bad.)

TUESDAY

8:45 AM Wake-up

10:00 AM Breakfast (2 lipo-6x liquid capsules, 3 egg omelet with 1 slice ham, 1 slice prov, 1 mushroom, 1 strip bacon, 4 strawberries, 1 english muffine with light jelly and butter)

2:00 PM Lunch/Protien shake (2 scoops whey protein, 2 lipo-6x liquid capsules)

3:30 PM Pre-workout (1 scoop LL NOX-CG3)

5:00 PM Post-workout (1 scoop LL NOX-CG3)

5:15 PM Dinner (1 small piece garlic bread [PW Carbs], 1 small slice watermelon, 5oz hamburger no bun or dressings, 2 smaller chicken patties (one of them with tomato sauce and light mozz cheese)

WEDNESDAY

9:50 AM Wake-up

10:15 AM Breakfast (3 egg omelet with 1 slice ham, 1 slice american, 1 strip bacon…4 strawberries, 2 slices wheat toast with light butter and jelly)

11:00 AM 2 lipo-6x liquid capsules

12:40 PM Lunch (1 large chicken ceasar salad)

2:30 PM 2 lipo-6x liquid capsules

2:50 PM Pre-workout (1 scoop LL NOX-CG3)

5:00 PM Post-workout (1 scoop LL NOX-CG3)

5:15 PM Dinner (small portion of cheese potatoes and rice [PW Carbs], 3oz hamburger, 1.5 small chicken patties with light cheese and tomato sauce)

THURSDAY

6:10 AM Wake-up

6:20 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:00 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 3 egg omelet with 1 slice ham, 1 slice american cheese, 1 english muffin with light butter and jelly, 1 strip bacon)

11:00 AM Lunch (3 tbsp egg salad, 2 slices lunch meat ham, 2 slices lunch meat turkey, 2 slices american cheese)

1:20 PM Protein shake (1 scoop whey protein)

5:15 PM Dinner (5oz hamburger without bun, light ketchup….12oz skinless chicken breast with seasoning and no dressings)

FRIDAY

6:10 AM Wake-up

6:20 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:00 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 4 egg omelet (2 whole, 2 white) with 1 slice ham, 1 slice american, light ketchup, 1/2 everything bagel, 2 strawberries, 1 strip bacon)

10:00 AM Protein Shake (1 scoop whey protein)

12:15 PM Lunch (2 fish patties and 1 chicken pattie all without buns, light ketchup on the fish)

5:00 PM Dinner (2 four oz cheeseburgers without bun, 2 slices ham, 2 slices turkey, 2 slices american cheese)

SATURDAY

10:00 AM Wake-up

10:20 AM 3 cytolean capsules (I ordered another bottle of Lipo-6x a frigin week ago and it hasn’t come in yet, and now I’m out)

11:50 AM (1 scoop LL NOX-CG3)

1:20 PM Lunch (9oz skinless chix breast, 1/2 mini-oreo package with some milk [I know…bad. I did, however, take the best route of all of all the oreo treats. I didn’t get a big package or a bunch of oreos, I just got a small mini-package and it only has like a thousand calories and 168g carbs…and I only had half of it and then threw the rest away)

7:00 PM Dinner (1 sandwich with 2 slices oat nut bread, 2 slices turkey, pepperoni, 1 slice ham, 1 slice american, 2 slices tomato, and mayo. Also 2 nature valley strawberry bars and 2 small packages baked lays plain chips)

8:00 PM and on (a ton of drinks - got really wasted)

SUNDAY

I can’t remember everything I ate. Still hung over and still mildly drunk and willing to eat bad food. Damnit. It was a bad day.

 This week was interesting in that it was really shitty on the sides - Monday was bad and the weekend was bad, but the week was really good. That’s usually how it happens when you’re in college and you have the weekend and stuff. It’s tough not to go out on the weekend…it’s fun! I don’t know how to feel about this week. I added a few carbs this week, but not too many, and most of them were PW, except for Monday and on Saturday and Sunday. This coming week is the last week before spring break, and even though I don’t have what I’d like to say is a beach body ready, it’s a least much better than it was eight weeks ago. I really trimmed down my midsection quite a bit, even though there’s way too much bulk there.

MONDAY

7:00 AM Wake-up

7:05 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

9:30 AM Post-workout (1 scoop LL NOX-CG3, 1 GNC Multi’s)

10:00 AM Breakfast (3 egg omelet, 1 slice prov, 1 slice ham, 1 mushroom)

12:00 PM Lunch (2 strips bacon, 6oz skinless chicken breast with hot sauce and mustard)

3:00 PM (2 tbsp peanut butter, 2 lipo-6x liquid capsules)

5:00 PM Dinner (9oz skinless turkey breast, small serving broccoli)

TUESDAY

6:00 AM Wake-up

6:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg omelet with 1 slice ham, 1 slice prov, 1/2 everything bagel, 3 strips bacon, light ketchup)

10:00 AM Protein Shake (1 scoop protein)

11:30 AM Lunch (6 egg whites, 1 large salad with light Caesar dressing, croûtons, bacon bits, cucumbers, cheese)

3:15 PM 2 Lipo-6x liquid capsules, 2 medium sized meatballs and 1 large chicken patty no bun no dressings

6:00 PM Dinner (4 medium sized meatballs, 2 medium sized chicken pattys no bun no dressing)

WEDNESDAY

6:00 AM Wake-up

6:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg oml, 1 mushroom, 1 slice prov, 1 slice ham, 1/2 everything bagel [PW Carbs] with light ketchup)

11:30 AM Lunch (1 medium bowl of fresh chicken rice soup, 2 small 4oz BBQ ground Pork strips)

3:00 PM Protein Shake (1 scoop whey protein)

6:00 PM Dinner (12oz skinless chicken breast with lemon sauce, small portion of broccoli)

THURSDAY

6:00 AM Wake-up

6:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:00 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg omelet with 1 slice ham, 1 slice prov, 1 mushroom, 1/2 everything bagel [PW Carbs], light ketchup)

10:00 AM Protein Shake (1 scoop whey protein)

11:30 AM Lunch (1 medium sized bowl of chicken ceasar salad, 3 perogies)

3:00 PM 3 tbsp peanut butter

5:15 PM Dinner (small portion ceasar salad, 1 slice tomato, small portion beans, 4oz burger patty no bun, light ketchup)

FRIDAY

9:00 AM Wake-up

9:30 Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

10:45 Post-workout (1 scoop LL NOX-CG3, 1 GNC Multi)

11:00 AM Lunch (1 filet of fish patty, 1 chicken patty, 1 slice oat nut bread [the heal - PW Carbs], 1 slice american cheese, light BBQ sauce, light ketchup)

2:00 PM 3 tbsp Peanut Butter

4:30 PM 2 michelob ultras

6:00 PM Dinner (1.5 slices ham, 1.5 slices turkey, 1 slice prov, 3 tbsp egg salad)

8:00PM - 3:00AM - drinks, drinks, more drinks and bad food.

SATURDAY

10:00 AM Wake-up

11:30 Lunch (1 rice crispie treat, 1 tiny bag of sweet maui onion chips, 1 fudgsicle, 1 italian ice - It’s my cheat day)

3:30 PM Snack (1 bowl coco puffs, 2 rice crispie treats)

7:00 PM Dinner (small salad, 6 slices VERY small pieces of bread, 2 mozz sticks, 1 large portion of lasagna)

9:30 PM - 3:00 AM Many drinks. No food though.

SUNDAY

12:00 AM Wake-up

2:30 PM Lunch (1 large plate of bacon cheddar fries, 1/2 rack baby back ribs)

5:00 PM Snack (1 snickers ice cream bar)

6:00 PM Dinner (1.5 racks of baby back ribs, large portion of rice pilaf, 1 rice crispie treat — I’m getting it all out of my system so the week goes well and I have no cravings)

7:00 PM Snack (1 snickers ice ceam bar, 1 ice cream cookie sandwich — okay now, it’s all out of my system)

This week was good, the weekend however was not. I don’t think that I lost too much grounds during the weekend though, and I know that over the next two weeks before spring break my diet and workouts will be strict, so I’m not too worried. Time to hit it up again tomorrow and get back to the griiind.

MONDAY

6:45 AM Wake-up Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 Post-workout and breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg omelet with 2 strips bacon, 1 slice prov, 1 mushroom and 4 extra slices bacon on the side)

11:30 AM Lunch (2 tbsp tuna salad, 2 tbsp egg salad)

1:30 PM Protein Shake (1 scoop whey protein)

2:00 PM small bag of pretzels

3:00 PM 2 lipo-6x liquid capsules

6:15 Dinner (15 oz skinless chicken breast with alfredo sauce and 1 tbsp peanut butter)

TUESDAY

6:00 AM Wake-up

6:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

7:30 AM Post-workout (1 scoop LL NOX-CG3)

8:00 AM Breakfast (3 egg omelet with 1 slice prov, 2 strips bacon, 1 mushroom, 4 extra strips bacon, 1/2 bagel [PW Carbs])

10:00 AM Protein Shake (1 scoop whey protein)

11:30 AM 3 tbsp peanut butter, 2 slices deli ham and 1 slice american cheese

1:00 PM 2 tbsp peanut butter, 2 slices deli ham, 2 slices deli turkey, 1 slice american, 1 slice provolone

3:00 PM (pre-workout new "first order" stuff that I got in the mail)

4:00 PM (during workout "first order")

4:30 PM (post workout "first order, 2 small individual packages of oyster crackers, 2 large slices pineapple [PW Carbs])

5:45 PM Dinner (12oz steak with fat cut off covered in mushrooms, very small portion of beans)

WEDNESDAY

8:30 AM Wake-up Pre-workout (1 scoop LL NOX-CG3, 1 scoop "first order" packet, 2 lipo-6x’s)

9:30 AM (during workout "first order")

10:20 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 1 "first order" packet, 2 GNC Multi’s, 3 eggs with 4 strips bacon, 1 slice american, and 1/2 everything bagel [PW Carbs])

11:45 AM Lunch (2 tbsp chicken salad, 3oz skinless chicken breast in addition, 2 tbsp peanut butter)

1:30 PM Protein Shake (1 scoop whey protein)

My computer decided to start not working for me. I eventually had to leave on Friday afternoon for the Patriot League Championships at Bucknell University and was without my comp until last night (Sunday night). I do not particularly remember what I have eaten. I do know Wednesday was a good day except for the night (alcohol and food). Thursday was a good day, Friday was good but I had too many carbs at dinner. Saturday was decent, although too many carbs again. Sunday was decent as well. We went out to restaurants as a team and I did not really stop myself from getting what I wanted even though they contained carbs. I ate a lot of carbs this weekend, but I do not think I was in too much of an abundance of calories. Anyway, I’m certainly happy to get back to it today (Monday). Let’s see how this week goes.

MONDAY

7:30 AM Wake-up

8:00 AM Pre-Workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:15 AM Gym (bi’s and tri’s)

10:00 AM Post-workout and Breakfast (1 scoop LL NOX-CG3, 2 GNC Multi’s, 3 egg omlet with 2 strips bacon, 1 slice prov., 1 mushroom)

11:30 AM Lunch (Small bowl fresh homemade chicken noodle soup, 8oz BBQ pork)

1:30 PM Protein Shake (1 scoop whey protein)

3:00 PM Protein Shake (1 scoop whey protein)

5:30 PM Dinner (12oz fat-cut-off pork with hot sauce, small portion of broccoli)

TUEDAY

9:00 AM Wake-up

9:15 AM Breakfast (2 lipo-6x liquid capsules, 2 GNC multi’s, 3 egg omelet with 1 slice prov, 1 slice ham, 1 mushroom, and 4 strips bacon)

11:20 AM Protein Shake (1 scoop whey protein)

12:50 PM Lucnh (1 large bowl of chicken caesar salad with 1 tbsp peanut butter)

4:00 PM Pre-Workout (2 lipo-6x liquid capsules, 1 scoop LL NOX-CG3, 1 scoop whey protein, 1 tbsp peanut butter)

5:30 PM Post-workout (1 scoop NOX-CG3, 6oz hamburg, some tomato slices, some ketchup, and 5oz skinless chicken breast, 2 tbsp refried beans, 2 tbsp peanut butter)

WEDNESDAY

8:45 AM Wake-up

9:15 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

10:30 AM Post-workout (1 scoop LL NOX-CG3)

11:00 AM Lunch (1 large order of general tso’s chicken - hey i figure if i’m going to cheat, cheat after a workout and cheat early in the day, 2 GNC multi’s, small portion of white rice)

3:00 PM (2 lipo-6x liquid capsules)

5:30 PM Dinner (5oz skinless chix breast with small amount BBQ sauce, 3 tbsp egg salad, 2 pepperoncini’s, 2 rather  fried-batter chicken strips)

THURSDAY

6:30 AM Wake-up

7:00 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

8:30 AM Post-workout (1 scoop LL NOX-CG3)

9:40 AM Breakfast (3 egg omelet with 2 strips bacon, 1 slice prov, 1 mushroom)

11:30 AM Lunch (10oz broiled steak with most of the fat cut off, 5 strips bacon)

3:00 PM (3 tbsp peanut butter, 1 scoop LL NOX-CG3 [i didn’t mean to take it, I forgot i didn’t need it], 2 lipo-6x liquid capsules)

6:00 PM Dinner (2 very large portions of chicken cordon bleu)

11:30 PM -2:00 AM (1 michelob ultra, 1 shot tequila) <– **** yeah. that’s self control.

FRIDAY

8:45 AM Wake-up Pre-workout (1 scoop LL NOX-CG3, 2 GNC Multi’s, 2 lipo-6x liquid capsules)

10:00 AM Post-workout (2 scoops whey protein, 1 scoop NOX-CG3)

12:20 PM (1 carb-rite protein bar)

1:30 PM Lunch (two 4oz burgers one with nothing, one with bun, bbq sauce, 1 slice american cheese, 2 slices tomato, 3 french fries) — I know i’m drunk tonight, so beer will inevitably occur…so i’m a little less hardcore with low carbs today so…)

4:30 PM (1 michelob ultra)

6:00 PM Dinner (10oz skinless chicken breast, 4 perogies with small amount of tomato sauce, 2 lipo-6x liquid capsules)

9:00 PM-on (not sure….i can’t predict the future and i won’t remember tomorrow…so all i can say is there will have been a lot of alcohol consumed)

SATURDAY

10:00 AM Wake-up (2 lipo-6x liquid capsules, 2 GNC Multi’s)

11:00 AM -still kind of drunk (french toast sticks with syrup, 2 chicken wings (small), some fruit, 2 eggs, 3 strips bacon)

12:45 PM Pre-workout (1 scoop LL NOX-CG3)

1:00 PM Pool workout

3:00 PM 7oz beef jerkey and 2 lipo-6x liquid capsules

Another long night of drinking….

SUNDAY

12:00 AM Wake-up (2 lipo 6x liquid capsules)

1:00 PM (3 small individual packages of oyster crackers, 2 whole oat cheerio breakfast bars)

4:30 PM (1 large portion of general tso’s chicken with white rice)

I feel like my midsection is getting much leaner. I did drink too much but hey - i had a really good time. It was an overall solid week and I feel I am doing well right now. The alcohol isn’t a concern yet, but if i feel it is hurting my fat loss and strength gains then I’ll have to adjust accordingly.

MONDAY

9:00 AM Wake-up

9:30 AM Pre-workout (1 scoop Lemon-Lime NOX-CG3 and 1 Lipo-6x liquid capsule)

9:30 AM Gym (Bi’s and Tri’s)

11:00 AM Post-workout (1 scoop whey protein, 1 scoop LL NOX-CG3, 2 GNC multivitamins)

11:30 AM Lunch (1 large bowl of chicken noodle soup, 6oz skinless chicken breast with mustard, 1 small individual package of oyster crackers)

2:00 PM Protein SHake (1 scoop whey protein)

5:00 PM 1 tbsp peanut butter (1 lipo-6x capsule)

5:30 PM Dinner (9oz NY Strip steak with Montreal Seasoning, 1 small ind. package of oyster crackes - post workout carbs from practice)

6:00 PM 1 tbsp peanut butter

TUESDAY

6:00 AM Wake-up

6:30 AM Pre-workout (1 scoop LL NOX-CG3, 1 lipo-6x liquid capsule)

6:30 AM Gym (Traps)

8:00 AM Post-workout (1 scoop LL NOX-CG3, 2 GNC multivitamins)

8:00 AM Breakfast (3 egg omlet with 1 slice provolone, 1 slice ham, 1 mushroom, and 2 small ind. package oyster crackers - post workout carbs)

10:00 AM Protein Shake (1 scoop whey protein)

11:30 AM Lunch (two 6oz cheeseburgers without the bun)

11:30 AM Swimming pool workout (lots of sprints, board leg swim, butt kicks, high knees, wall floating kicks, a-kicks, b-kicks, and then we played tag at the end)

3:00 PM Protein Shake (1 scoop whey protein) (1 lipo-6x liquid capsule)

3:00 PM Gym (Snatches, front squats, bench press)

5:00 PM Protein Shake (1 scoop whey protein)

5:30 PM Dinner (two 6oz cheeseburgers without bun, 1 small [maybe 3 oz] deep-fried breaded chicken breast - chicken parm)

WEDNESDAY

7:15 AM Wake-up

7:30 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

7:30 AM Gym (chest)

9:00 AM Post-workout (1 scoop LL NOX-CG3, 2 GNC multivitamins)

9:00 AM Breakfast (3 egg omelet with 2 strips bacon, 1 slice provlone, 1 mushroom, 3 extra strips of bacon on the side)

11:30 AM Lunch (1 large bowl of chicken caesar salad)

2:00 PM Protein Shake (1 scoop whey protein)

3:00 PM Protein Shake (1 scoop whey protein) (1 lipo-6x liquid capsule)

3:00 PM Light practice (warm-up and then 14 minutes ice-bath [lower body only])

4:00 PM (2 tbsp peanut butter)

5:15 PM Dinner (15oz teriyaki skinless chicken breast with montreal seasoning, small side of green beans and broccoli)

THURSDAY

6:00 AM Wake-up

7:30 AM Pre-workout (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

7:30 AM Gym (back)

8:30 AM Post-workout (1 scoop LL NOX-CG3, 2 GNC multivitamins)

8:40 AM Breakfast (3 egg omelet with 1 slice prov, 1 slice ham, 1 mushroom, and 4 strips of bacon on the side)

11:30 AM Lunch (15oz skinless chicken breast with BBQ sauce and montreal seasoning)

12:30 PM (2 small packages of oyster crackers)

3:00 PM Protein Shake (1 scoop whey protein)

5:00 PM Dinner (1 tbsp egg salad, 3 tbsp chix salad with BBQ sauce, 12oz skiless chix breast, 1 small portion of chili, 2 small individual packages of oyster crackes)

10:30PM to 3:00 AM - Way too many beers and then I came home and had a big plate of nachos, a rice crispie treat, and 2 small individual packages of teddy grahams - It is so shitty living in a fraternity house that is completely STOCKED with all this terrible food…especially when you get home wasted. ****.

FRIDAY

1:00 PM Wake-up

1:30 PM Protein Shake (1 scoop whey protein), 2 lipo-6x capsules, 2 GNC multi’s

1:30 PM Practice

3:30 PM 2 strips bacon

4:00 PM Pre-workout (1 scoop LL NOX-CG3, 1 scoop whey protein)

5:00 Post-workout (1 scoop LL NOX-CG3, 2 scoops whey protein)

9:00 PM - 3:00 AM (lots of beer and badness…damnit)

SATURDAY

10:30 AM Wake-up (1 scoop LL NOX-CG3, 2 lipo-6x liquid capsules)

11:50 AM 6oz beef jerky, 2 GNC Multi’s

4:00 PM 2 lipo-6x liquid capsules

8:00 PM Dinner (12oz steak with large salad that had blue cheese dressing, croutons, cheese, and lettuce)

9:00 PM - 2:00 AM (too many drinks…again….but i didn’t cap off the night with a bunch of food this time. probably cuz i wasn’t nearly as wasted.)

SUNDAY

10:AM Wake-up

11:30 AM Brunch (1 ham and cheese sandwich with mayo and mustard on oak nut bread, 1 large bowl of honey nut cheerios with milk) (1 scoop LL NOX-CG3, 2 lipo-6x liquid caspules, 2 GNC Multi’s)

2:00 PM Protein Shake (1 scoop whey protein)

6:00 PM Dinner (3 small tacos w/ out cheese, just meat and tomato, 1 medium serving of shredded steak with provolone on top, 2 tbsp of corn, 4 hard boiled egg whites, small portion of turkey lunch meat, 1 small bowl of cereal (not sure what it’s called) with skim milk)

Alright so tomorrow is the start of it. New chapter. Tomorrow I’m going to cut caloric intake and increase cardiovascular output. I’m going to get up at 7 so I can get an extra cardio session in so it’ll be two cardio sessions each day and a resistance training as well. Hopefully this will jump-start my weight loss. I’m looking to be 250 or 245 for the beginning of X-mas break (December 15th) and from there my next goal will be 220 lbs for Spring break (march 15th). I’m going to be posting my exercise, my diet, and my results and I’d love to get some feed back from all of this. Thanks so much guys…

MONDAY

7:25 AM Cardio (BW = 264 lbs at 7:25 AM)

Roman Chair Leg lift (3 sets of 12 reps with a 10 lb dumbell held in my feet)

90 Degree Toe touches (3 sets of 12 reps)

Bicycle crunches (1 set of 12 reps each leg)

Bike (20 minutes level 5 intensity)

8:30 AM Breakfast

3 scrambled egg whites with 1 slice american cheese and 1 slice honey ham (with ketchup)

11:45 AM Lunch

1 skinless BBQ chicken drum stick, 1 6oz. BBQ pork strip, 2 table spoons of chicken salad

4:30 PM Pre-Workout Meal

2 6oz. BBQ pork strips

5:00 PM Lift Bi’s and Tri’s

Machine Preacher Curls (4 sets of 10), DB Iso Preacher Curls (4 sets of 10), Bent-Over Cable Concentration Curls (4 sets of 10)

Body Weight Dips (4 sets of 10), Cable Push-Downs (4 sets of 10), Machine Skull Crushers (4 sets of 10)

6:30 PM Dinner

10 oz skinless chicken breast with light alfredo sauce on top, 1.5 cups of steamed broccoli

—Daily intake of water—1.5 gallons—-

TUESDAY

7:45 AM Cardio (BW = 259 at 7:45 AM)

–Eliptical for 20 mins on level 5 intesity

8:30 AM Breakfast

–4 scrambled egg whites with 2 strips bacon and 1 slice cheese (with ketchup)

 11:30 AM Lunch

–1 can dry tuna with 2 slices cheese, 1 6oz. pork strip, 2 small kosher dill pickles

2:30 PM Lift

–Barbell Shoulder Press (4 sets of 10), Leaning DB Lateral Raise (4 sets of 10), Cable Upright Row (4 sets of 10), Reverse Pec Deck (4 sets of 10)

3:45 PM Post Lift Shake

1.5 scoops protein powder with 3oz. water (pasty)

6:15 PM Dinner

–12 oz. skinless chicken breast with hot sauce and BBQ sauce, 2 table spoons cole slaw

—Daily Water Intake of Water—2 gallons—

 WEDNESDAY

10:00 AM Breakfast

–4 scrambled egg whites with 1 slice honey ham, 1 slice american cheese, and mushrooms

11:45 AM Lunch

–12oz lean steak

4:20 PM Snack

–2 6oz. BBQ Pork stips

6:00 PM Dinner

–Medium size Ceasar Salad with light grated cheese and light dressing with croutons

8:00 PM Cardio

–Walk 1 lap (3.0mph), Jog 2 laps (6.0mph), walk 1 lap (3.0mph), jog 1 lap (6.0mph), walk 1 lap (3.0mph): Total distance = 2.0 miles……Total time = 30 minutes

 —Daily Water Intake—1.5 gallons—

THURSDAY - Carb day

8:45 AM Breakfast

–1 100% whole wheat bagel with cream cheese on one side and peanut butter on the other

11:30 AM Lunch

–Large bowl chicken ceasar salad with croutons

–1 egg salad sandwich on split top whole wheat bread

3:00 PM Snack

–1 100% whole wheat bagel, 1 side with tuna and 1 slice american, the other side with cream cheese

5:00 PM Workout

–Pullups (4 sets 10, 9, 6.5, 5), Slightly BO Row (4 sets of ten), Low Row Iso Machine (4 sets of 10), High Row Iso Machine (4 sets of 10)

–Cardio (Bike 30 mins level 5 intensity)

6:40 PM Dinner MAJOR APPETITE!!

–Meatloaf Burger (White buns with ketchup) plus extra meatloaf on the side

–Salami sandwich (on 100% whole weat bread with light mayo plus mustard) with 1 slice american cheese and 4 small slices salami

7:50 PM Snack

–Peanut Butter and Jelly sandwich on 12 grain bread (I know, I take advantage of my carb days)

—Daily Water Intake—1.5 gallons—

FRIDAY

8:20 AM Breakfast

–4 egg white omlet with 1 slice american cheese and 1 slice honey ham with mushrooms and ketchup

11:35 AM Lunch

–12 oz. skinless chicken with BBQ sauce, 2 strips of bacon, three table spoon fulls of egg salad

2:45 PM Workout

–Bench (4 sets of 10), Press Machine (4 sets of 10), Cables (4 sets of 10), Pec Deck (4 sets of 10)

–Abs (2 sets Roman Chair w/ 10 lb weight between feet), (2 sets toe touches), (2 sets Iso bicycle kicks)

–Cardio Eliptical 30 minutes level 6 intensity

4:15 PM Post Workout Snack

–Nature Valley Sweet and Salty Almond bar with 1 table spoon of peanut butter

5:00 PM Small Meal

–Medium Size Chicken Ceasar Salad

7:45 PM Dinner

–12 oz. skinless chickeb breast with BBQ sauce, 2 slices american cheese, 10 pepperonis, and 1 mushroom

 —Daily Water Intake—2 gallons—

SATURDAY

8:15 AM Breakfast

–4 whole scrambled eggs with 3 strips bacon, 1/2 cup home fries, 1 mushroom, and 1 slice american cheese with ketchup

1:50 PM Lunch

–14 oz. skinless chicken breast with BBQ sauce, 19 pepperonis, and 3 slices american cheese

6:50 PM Snack

–Nature Valley Sweet and Salty Almond bar with 2 table spoons of peanut butter

9:30-11:30 PM Drinks ( I KNOW…****in college)

–6 small and weak rum and diet cokes

1:30 AM Drink Munchies

–8 oz. skinless chicken breast with BBQ Sauce, 2 slices american cheese, 1 mushroom, and 15 pepperonis

—Daily Water Intake—1 gallon—

SUNDAY

11:00 AM Breakfast/Lunch

–2 burgers (without the buns) with BBQ Sauce, 3 slices of thinly sliced deli turkey sandwich meat

5:30 PM Dinner

–1.5 slices of garlic toast with cheese, 2 cops pasta salad, 1 rack BBQ baby back ribs, 10 french fries

8:15 PM Snack/Meal

–1 rack BBQ baby back ribs

—Daily Water Intake—1 gallon—

Hey everyone. I’m looking for some advice from someone who may have used to have not necessarily an overly high BF content but the fat that they did have seemed to crowd into their stomach and love handles. I have definition in some places like my arms and shoulders (even though it’s not much) but if someone was to look at my stomach alone then they would say that I am a fat guy. I’m looking for recommendations from anybody, and especially anybody who may have been through this and has gotten rid of it. Help me out man!