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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Background Age: 30 Sex: Male Weight: 166 Bodyfat: 11% (home scale maybe off but at least I can see it going up and down) Training experience: On and off for the past 6 years. Unfortunately, every time I知 off I loose all my gains extremely quickly. Six years ago I was around 145lbs and around three years ago I peaked at 185 after working out solidly for two years but since that time work outs have been very inconsistant. Present Diet: Trying to eat at least every 2-3 hours and trying to maintain a split of 50%carbs/30%protein/20%fats. The carbs and proteins very but I知 very admit about keeping the fat to below 20%. I値l post daily food intake. Training outline: Started on a workout based on the Westside barbell system about 2 weeks ago and I値l back post those workouts. Here is my split based on http://elitefts.com/documents/9week-training-program.htm Monday: Max Effort(squat) 3reps down to 1 rep with 1-2m rest/set then supplemental exercises with 45-60s rest/set Tuesday: Max Effort(bench) same Wednesday: Supplemental exercises with biceps and calves Thursday: Dynamic Effort (squat) 50% 1 RM with supplemental exercises everything with 45-60s rest/set Friday: Dynamic Effort (bench)60% - 65% 1RM same Saturday: Supplemental exercises with biceps and calves I always workout early in the morning at 6am so that I know I've got my workout in and nothing can interfere with it. All workouts are also done with in 45minutes and the Wed/Sat are usually done in 30 minuntes. Supplements Taking and Schedule: MultiVitamin in the morning Before workout iI'll take a carb/protien/ creatine drink high in whey and carb is just maltodextrinJust after workout it'll usually be a carb/protien/ creatine high in whey and carb is 50/50 maltodextrin/ dextroseJust before getting ready for bed a protiien/ creatine drink high in Micellar casein protien MultiVitamin at night Try and take in as much water as I can. At least 8-16oz during workout, afterworkout with shake, morning, with lunch, afternoon, late afternoon, evening, with dinner, after dinner... you get the idea, I have a bottle attached to my hand all day Present Goals and beliefs: I致e never been a strong lifter and would love to change that. I have never really done bench or squat so I have no idea where I'm at with those. I知 not looking to enter any competitions but weightlifting is extremely personal to me and gives me tremendous satisfaction. I like to get as educated as I can be and have always looked at the western traditional approach to body building. I even went as far as getting ACE and AFAA certified, never renewed. I just wanted to test my knowledge. I致e gotten bigger and have felt good but never really what I would consider stronger proportionate to my gains in size and weight going from 145lbs up to 185lbs. I am a true ectomorph and hard gainer but don稚 believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can. I started reading articles on elitefts and Westside-barbell.ocm thought instantly that I have to give this a try. I hope keeping a journal here and keeping track of nutrients at fitday.com I値l keep consistant for another two years and this time when I知 up to 185lbs I値l be pushing over 300lbs on the bench.
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Monday November 6 2006. Week1/day1 Max Effort (Squat) Good Mornings 1-2min rest/set 3>1 reps/set 1x10@95 (warm up the back in the morning) 1x6@145 1x3@165 1x3@185 1x3@195 1x2@195 1x1@215 2x1@225 Supplementals: 45-60s rest/set Glut/Ham Raises 3x10 HyperExtensions 3x10@25 Leg Ext. 3x8@215 Pull Down Abs kneeling 1x20@100 1x10@130 1x8@150 2x10@130 Cals Fat Carb Prot RealGains from Universal ( 88.6 gram ) 349 3 50 30 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk,nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Bread, lowfat, 98% fat free ( 1.4 slice ) 91 1 17 3 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 White potato, mashed ( 2 cup ) 518 30 55 9 Shrimp, breaded, or battered, fried ( 3 oz,) 206 10 10 17 Total 2873 80 333 214 B/W: 167
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Tuesday November 7, 2006 Week1/day2 Max Effort (bench) Pin Press 1-2min rest/set 3>1 reps/set 2x3@185 1x2@205 1x1@205 1xmiss@205 1x2@185 1x1@195 2x1@200 Supplementals: 45-60s rest/set Skull Crushers 1x10@70 1x6@80 1x8@70 1x6@70 2x7@60 Rope Pulldowns 1x10@50 2x10@70 Hanging StraightLeg Raises 5x10 HyperExtensions 3x12@25 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 RealGains from Universal ( 88.6 gram ) 349 3 50 30 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Shrimp, floured, breaded, or battered, fried ( 1 oz, without shell, cooked ) 69 3 3 6 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 White potato, from fresh, mashed, NS as to milk or fat ( 1.5 cup ) 388 22 41 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Rice, brown, cooked, instant, fat not added in cooking ( 0.5 cup, cooked ) 117 1 24 3 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Sunflower oil ( 0.15 tablespoon ) 18 2 0 0 Soy sauce ( 0.1 tablespoon ) 1 0 0 0 Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6 Total 2745 64 337 213 B/W:167
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Week1/supplemental day 45-60s rest/set Standing Dumbbell Hammer Curls 1x8@30 1x8@40 1x6@45 1x5@50 Reverse Grip Straightbar Curl 1x10@50 1x8@60 1x6@70 1x8@50 1x6@60 1x3@70 Wrist Curls on Bench 3x15@25 Standing Calf Raises 5x12@150 Toe Raises w/Dumbbell on Bench 4x20@35 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Egg, whole, fried ( 0.1 cup ) 27 2 0 2 Sunflower oil ( 0.15 tablespoon ) 18 2 0 0 Soy sauce ( 0.1 tablespoon ) 1 0 0 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Total 2743 54 322 250 B/W: 167
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Thursday November 9 2006 Week1/Day3 Dynamic Effort (squat) 45-60sec rest/set Just below Parallel Box Squats 50% 1 RM 10x5@175 Stiff Leg Deadlifts w/ dumbbells 3x10@80 Single Leg Squats 4x10 Ab Pulldowns, Standing 5x20@90 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Egg, whole, fried ( 0.1 cup ) 27 2 0 2 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Soy sauce ( 0.15 tablespoon ) 1 0 0 0 Sunflower oil ( 0.5 tablespoon ) 60 7 0 0 Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Chicken or turkey soup, cream of, prepared with water ( 0.15 cup ) 18 1 1 1 Chicken, breast, with or without bone, broiled, skin not eaten ( 5 oz, boneless, cooked, skinless ) 229 5 0 43 Broccoli, cooked, from fresh, NS as to fat added in cooking ( 0.25 cup, NFS ) 19 1 2 1 Noodles, cooked, NS as to fat added in cooking ( 1 cup, cooked ) 212 2 40 8 Bread, garlic, toasted ( 1 large slice ) 135 5 18 3 Total 3082 69 333 286 B/W 166
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Friday November 10 2006 Week1/day4 Dynamic Effort day (bench) 45-60sec rest/set Bench Press 60% 1 RM 10x5@135 Skull Crushers 4x8@70 Dumbbell Side Raises 4x8@25 Dumbbell Bent over Raises 3x10@25 Hanging Straight leg raises 5x15 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Broccoli, cooked, from fresh, NS as to fat added in cooking ( 1 cup, NFS ) 77 4 8 5 Noodles, cooked, NS as to fat added in cooking ( 2 cup, cooked ) 423 5 79 15 Chicken, breast, with or without bone, broiled, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86 Chicken or turkey soup, cream of, prepared with water ( 0.5 cup ) 58 4 5 2 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Total 2899 66 287 293 B/W 166
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Saturday November 11 2006 Week1 Supplement Day 45-60sec rest/set Straight Bar Curl 1x10@50 1x6@60 1x5@70 1x5@80 1x2@90 1x1@100 3x2@90 Standing Alternating Dumbbell Curls 1x8@30 3x8@35 Reverse Wrist Curls on bench 3x12@12 Calf Press on Leg press machine 5x15@215 Toe Raises 5x15@40 Cals Fat Carb Prot Heartwise with fruit nuggets ( 2 cup ) 235 1 65 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 RealGains from Universal ( 1 oz ) 112 1 16 10 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Pork, cured, ham, steak, boneless, extra lean, unheated ( 4.5 oz ) 156 5 0 25 Waffle, plain ( 1 round waffle (8" dia) ) 325 10 50 8 Jam, preserves, all flavors ( 3 tablespoon ) 164 0 42 0 Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0 Total 2945 51 393 251 B/W 168
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Monday November 13 2006 Week2/Day1 MaxEffort (squat) Good Mornings 1-2min rest/set 3>1reps/set 1x6@135 1x3@185 1x2@205 2x2@225 1xmiss@235 1x2@225 1x1@225 Glut/Ham Raises 3x8 HyperExtentions 3x8@45 Leg Ext 4x8@220 Standing Ab Pulldowns 5x20@60 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Turkey or chicken breast, prepackaged or deli, luncheon meat ( 2 slice (1 oz) ) 62 1 0 13 Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10 Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0 Tomatoes, raw ( 2 medium slice (1/4" thick) ) 8 0 2 0 Mustard ( 1 teaspoon ) 3 0 0 0 Mayonnaise, regular ( 1 packet ) 72 8 0 0 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11 Total 2997 63 388 239 B/W 170
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Tuesday November 14 2006 Week2/Day2 MaxEffort Pin Press 1x5@135 1x2@185 1x2@205 2x1@215 1xmiss@215 1xmiss@210 1x1@205 Skull Crushers 6x8@70 Rope Push Downs 3x10@60 Hanging Straight Leg Raises 5x12 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Egg, white only, raw ( 3 large egg white ) 50 0 1 10 Peanuts, NFS ( 1.25 oz, shelled ) 206 17 7 9 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Chicken breast, with or without bone, battered, fried, prepared skinless, coating not eaten ( 1 cup, cooked, diced ) 251 6 1 45 Carrots, cooked, from fresh, glazed ( 0.25 cup ) 54 3 7 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11 Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Peppers, green, cooked, NS as to fat added in cooking ( 0.15 cup ) 11 1 1 0 Total 2978 66 361 256 B/W 169
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Wednesday November 15 2006 Week2/Sup day Dumbbell Hammer Curls 1x8@45 5x6@45 Reverse Grip Straight Bar Curl 1x10@50 3x6@60 Wrist Curls 3x15@20 Standing Calf Raises 6x12@120 Toe Raises 4x15@45 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2716 56 346 232 B/W 170
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Thursday November 16 2006 Week2/Day3 Dynamic Effort 45-60sec rest/set Box Squats 54% 1 RM 10x5@190 HyperExtensions: 3x8@45 Dumbbell Rows 4x6@85 Barbell Shrugs 3x15@135 Ab Pulldowns 5x10@80 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10 Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3 slice, NFS ) 92 1 0 19 Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0 Cheese food, pasteurized process, swiss ( 1 oz ) 92 7 1 6 Mustard ( 1 teaspoon ) 3 0 0 0 Onions, mature, raw ( 1 thin slice ) 3 0 1 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 WEIGHT WATCHERS Chicken Enchilada Suiza, Sour Cream Sauce with Cheese, frozen entree ( 1 serving ) 283 10 33 16 Tortilla, whole wheat ( 1 large chappatti or roti (8") ) 109 1 30 4 Beef, ground, lean, cooked, pan-fried, well done ( 2 oz ) 157 10 0 16 Cheese, processed, American or Cheddar type, lowfat ( 0.15 cup, shredded ) 31 1 1 4 Sour cream ( 0.02 cup ) 10 1 0 0 Guacamole, NFS ( 0.04 cup ) 15 1 1 0 Salty snacks, corn or cornmeal base, tortilla chips, light (baked with less oil) ( 10 chips ) 74 2 11 1 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 1 tablespoon ) 94 6 6 5 Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0 Total 2897 67 355 239 B/W 170
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Friday November 17 2006 Week2/Day 4 Dynamic Effort 45-60s rest/set Bench Press 60% 1 RM 10x5@145 Lying Dumbbell tri ext. 4x8@25 Dumbbell Side Raises 3x8@25 Bent Over Dummbell Raises 3x10@25 Leg Raises 5x15 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 medium (7" to 7-7/8" long) ) 109 1 28 1 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2881 61 365 243 B/W 172.6
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Guru
Group: Advanced Members
Posts: 3827
Member No.: 2459
Joined: 7-March 03
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Saturday November 18 2006 Week2/Supplement Day 45-60s rest/set StraightBar Curl 10x5@70 Alternating DB Curl 3x5@35 Reverse WristCurl 3x15@15 Donkey Calf Raises 4x50 Toe Raises 5x15@40 Cals Fat Carb Prot Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Shredded Wheat, 100% ( 1.5 cup, NFS ) 269 1 61 8 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2 Lemonade ( 1 cup (8 fl oz) ) 99 0 26 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2661 35 368 234 B/W 171.2
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