01-19-04

Breakfast- 3 eggs with organic salsa, 1 huge green and red kale, red onion, and mustard green salad, 1/2 grapefruit

snack- 1 brazil nut, 10 almonds, 1 orange

snack- 1/2 cup cottage cheese, 1 pear

dinner 8 oz chicken, stir fry

post workout- 1 protein shake with the normal stuff

workout-

Chins/dips- 30 reps each in 10 minutes
squats- 315x30 in 10 minutes
situps- 100 reps, 2x5@50+lbs
2 inch barbell curls- 77lbs 3x5

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01-20-04

am cardio- 25 minutes

breakfast- 3 whole organic eggs with 2 tbsp of organic salsa, 1 huge Kale and mustard green salad, 1/2 grapefruit with stevia plus, 1 brazil nut, and 10 almonds. 1tbsp of cod liver oil

snack- 1/2 cup cottage cheese sprinkled with 2 tbsp of milled flax, 1 pear

lunch- 8 oz chicken breast, 1 cup of asperagas

snack- same as above exept ate an orange instead

snack- 1 scoop whey, 2 scoop egg protein, 1 tbsp flax, 1 tsp of stevia

dinner- 8 oz steak with onions and red peppers, 1 large kale and mustard green salad, small handful of pumpkin seeds, 1 tbsp cod liver oil.

1/19/2004
Measurements
Age 28
Sex M
Height
65.00 in (1.65 m)
Weight
188 lbs (85.50 kg)
Neck
16.50 in (41.90 cm)
Shoulder
50.51 in (128.30 cm)
Chest
42.76 in (108.60 cm)
Waist
34.49 in (87.60 cm)
Abdomen
35.00 in (88.90 cm)
Hips
39.02 in (99.10 cm)
Thigh
25.00 in (63.50 cm)
Knee
15.00 in (38.10 cm)
Calf
16.50 in (41.90 cm)
Ankle
8.50 in (21.60 cm)
Arm
14.49 in (36.80 cm)
Forearm
12.01 in (30.50 cm)
Wrist
7.52 in (19.10 cm)
Activity Level Active

Resting Metabolic Rate (RMR)
1,753 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

--------------------------------------------------------------------------------

Total Calorie Burn (TCB)
2,892 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

--------------------------------------------------------------------------------

Waist to Hip Circumference Ratio
0.88
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

--------------------------------------------------------------------------------

Lean Body Mass (LBM)
165 lbs (74.75 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

--------------------------------------------------------------------------------

Fat Mass (FM)
24 lbs (10.75 kg)
Fat Mass is the total amount of fat you have on your body.

--------------------------------------------------------------------------------

Body Fat Percentage (BF)
12.57 %
Your body fat percentage determines what percentage of your body weight is made up of fat. The average male has 15% body fat and the average female has 23% body fat.
__________________

--------------------------------------------------------------------------------

01-21-04

am cardio- 25 minutes steady pace

pm workout-

Military Press/barbell row- 35 reps in 10 minutes
SLDL- 250x1x15

Breakfast- 3 eggs with 2 tbsp of salsa, 1 large kale salad, 1/2 grapefruit with stevia, 1 brazil nut and 10 almonds. 1 tbsp of cod liver oil

snack- 3 oz of salmon with organic ketchup and mustard, 1 apple

lunch- 8 oz chicken breast, 2 cups of spinach

snack- 3 oz salmon, 1 orange

dinner- 2 chicken breasts, 1 large kale and baby carrot salad, 8 oz Knudsens morning blend juice, 1 small handful of pumpkin seeds.

bedtime- whey, egg, kefir, goats yogurt protein shake, cod liver oil, 1 tbsp of flax oil


100 oz of R.O. water

-------------------------------------------------------------------------------

01-22-04

am- cardio- 25 minutes

breakfast- 3 eggs w/ salsa, 1 huge salad, 1/2 grapefruit, 1 brazil nut, 10 almonds, cod liver oil and flax oil

snack- 3 oz salmon, 1 pear

lunch- 8 oz chicken, 2 cups of spinach

snack- 3 oz salmon, 1 orange

dinner- chicken breat w mushroom ragu sauce sprinkled w/mild chedder, stir fryed mushrooms, peppers and onions, 1 large raw salad, cod liver oil and flax oil.

--------------------------------------------------------------------------

01-23-04

am cardio- 25 minutes

Breakfast- 3 eggs scambled with peppers, onions, mushrooms and 2 tbsp of salsa, 1 huge salad of Kale and Spinach, 1/2 grapefruit, 1 brazil nut, 10 almonds

snack- 3 oz salmon, 1 apple

Lunch- 8 oz chicken, 2 cups of raw brocoli

snack- 3 oz salmon, 1 orange

dinner- **Applebees** me and the wifey went out to eat last night, I had the Southwest combo which included rice, chicken, and quesedila<SP?>, yes I splurged a bit.

PM- workout
Chins/Dips- BWx35 reps in 10 minutes for both exercises
incline situps- 100 reps
barbell squats- 315x6,6,8
--------------------------------------------------------------------------

01-26-04

am- HIIT cardio 22 minutes


pm- workout
C&P/Barbell row- 34 reps each in 10 minutes with 140lbs
SLDL- 250x1x15


Breakfast- 3 eggs w/tbsp of salsa, 2 cups of feild greens and spinach salad

snack- 3.5 oz of salmon, 1 apple

lunch- 8 oz of chicken breast, 2 cups of raw brocolli

snack- 3.5 oz of salmon, 1 orange

post workout- protein shake, 1/2 cup of rolled oats

dinner- 8 oz steak, zuccini and squash 2 cups

--------------------------------------------------------------------------

01-27-04

am- cardio HIIT 20 minutes

pm- cardio brisk walk in the snow for 30 minutes

breakfast- 3 eggs w/ 2 tbsp salsa, 2 cups of kale and spinach, 1 brazil nut, 10 almonds, 1/4 cup of pumpkin seeds

snack- salmon surprise

lunch- 8 oz chicken breast, 2 cups of spinach and brocolli

snack- salmon surprise

dinner- 8 oz chicken breast w/chunky mushroom ragu sauce, 2 cups of asperegus, zuccini, squash
--------------------------------------------------------------------------


Just playing a bit of catch up since I just discovered that John has opened some forums up.

01-28-04

am- no cardio

pm- workout

Chins/Dips- BWx34 reps in 10 minutes
incline situps- 100 reps
squats- 325x10,6,6

breakfast- 3 eggs w/salsa, 2 cups of spinach and kale salad

snack- 1 brazil nut, 10 almonds, 1/4 cup of pumpkin seeds

lunch- 8 oz chicken breast w/mushroom ragu sauce, 2 cups spinach and kale

snack- 1 apple, 1 orange

dinner- 8 oz chicken, 2 cups mixed vegtables

post workout- whey, egg, kefir protein shake, 1/2 cup of rolled oats

*Chins and dips are stagnant it seems, but the squats are really starting to come along nice. Seemed really strong this evening in my legs.

01-29-04

sleep 10:35pm-4:51am

am cardio- 30 minutes

Breakfast- 3 eggs w/salsa, 2 cups of salad(kale/spinach), 1/2 grapefruit, 1 brazil nut, 10 almonds

snack- salmon, 1/2 grapefruit

lunch- 8 oz chicken, 2 cups of salad(same as breakfast)

snack- salmon, 2 navel oranges

supper- 1 bowl of chili, 2 cups mixed veggies

01-30-04

sleep- 10:50pm-05:25am

am-cardio 25 minutes

pm- Barbell C&P/bent row- 140lbsx15 reps
SLDL- 225x10

breakfast- 3 eggs w/salsa, 1 huge salad, 1/2 grapefruit, 1 brazil nut, 5 almonds, 1 cup of greentea

snack- salmon, 1/2 grapefruit

lunch- 8 oz chicken breast, 1 large salad

snack- 1 orange

dinner- 2 8 oz chicken breasts, 3 cups of peppers, onions and mushrooms, 2 bowls of chili, 1 cup of green tea

**Really hit a wall this evening strength wise. I had absolutely no energy although I felt really good. Thats why I put plenty food in my mouth at dinner. I have lost a significant amount of weight in the last little bit so I wonder if that has anything to do with it? Hard to say seeing I had such a good squat workout Wednesday. So in the end I lightened the load a bit
just to be safe when energy is low.

01-31-04

**Refeed day**
sleep- 230am-930am
am cardio - none
pm workout- none

Breakfast- whey/egg protein powder, kefir, blackstrap molasses shake

snack- 1 large slice of homemade wheat bread w/ almond butter

lunch- 3 eggs over easy, 2 large slices of homemade wheat bread w/almond butter, 1 orange

snack- 1 slice of homemade wheat bread w/almond butter, 1 cup of skim milk

dinner- Applebees chicken fajitas, and a mocha coffee

snack- 1 slice homemead wheat bread w almond butter, 1 small glass of skim milk


The mocha coffee was the first sweet thing that has been in my mouth in over a month. Know what? I didn't enjoy it and it almost made me sick.

02-02-04

sleep- 950pm-525am

am cardio- 25 minutes HIIT

pm workout-

Barbell Squats- 335x6,6,9
Incline press- 185x9,7,6
one arm row- 65lbsx3x12
incline situps- 50lbsx2x15

Breakfast- whey, egg, kefir, blackstrap mollases shake, 1/2 grapefruit

snack- salmon, 1/2 grapefruit

lunch- 8 oz chicken, 2 cups of kale

snack- 1 orange, 1 brazil nut, 10 almonds

post workout- 1/2 cup rolled oats, whey protein shake in water

supper- 8 oz chicken, 2 cups of brocolli

I had to change from dips as they were killing my shoulders and elbows. So there is a slight modification to my workout, no biggie. Squats were really nice, I had one or two more reps I think but I chose not to risk failing with the weight. Thanks for reading.

02-03-04

am- cardio 25 minutes as hard as I could go.

Breakfast- 3 eggs w/salsa, peppers and cheese, kale salad, 1/2 grapefruit, green tea

snack- 1/2 grapefruit, 1 protein shake

lunch- 8 oz chicken, 2 cups of spinach

snack- 1 cup cottage cheese, 1 orange

*dinner*- 2 cups Uncle Sam Flax Seed cereal, 1 protein shake

*This was bad but after this evening this is all I had the energy to eat. I was gone all evening due to a ballgame. Back on track tomorrow.

02-04-04

sleep- 1055pm-555am

am cardio- 35 minutes hard

pm workout-

SLDL- 275x2x8
Military Press- 150x3x6
Chin-ups- BW+15lbsx5*

Breakfast- 3 eggs sunny side up, 12 oz steak, 2 cups of raw mustard and spinach

snack- 1 cup cottage cheese 1%, 1 brazil nut and 10 almonds chopped up in the CC.

snack- protein shake, 1 orange

dinner- lean & mean lausagna rollups, 2 cups of mustard and spinach

*I swear my arms were just milked. This is strange as I seem to be gaining really good lower body but getting weaker than water on my upper body work.

sleep- 1100pm-515am

am-cardio tabata style 9 minutes total

Breakfast- 3 eggs w/salsa, 1 mustard and spinach salad, 1/2 grapefruit

snack- 1 cup of cottage cheese, 1 brazil nut, 10 almonds

lunch- 6 oz chicken breast salad

snack- 8 oz chicken breast, 1 mustard and spinach salad

dinner*-chicken and beef fajhitas, hold the tortillas

* Dinner was as good as I could do due to the circumstances yesterday.

02-06-04

sleep- 1100pm-550am

am cardio- 30 minute HIIT running/jogging

pm- Squats- 345x6,6,4
Incline Press- 205x3x6
One arm row- 65lbsx3x12
situps- 2x25
wrsit roller- 95lbsx4x15

Breakfast- leftover lasagna rolls, 1 salad

snack- 1 cup of cottage cheese, 1 brazil nut, 10 almonds

snack- 1/2 cup rolled oats, protein shake

dinner- 4 egg omlette w/salsa & cheese, 1 large salad

02-07-04

sleep- 1230am-930am

am cardio- 30 minutes HIIT

breakfast- 4 eggs w/ 1/4 cup salsa, 1/4 cup cheddar cheese, 1/2 grapefruit

snack- 1 orange, 1 apple

snack- 1 brazil nut, 12 almonds

snack- 1/2 cup cottage cheese, 1/2 cup of goats milk yogurt


**Thats it for today. I have been sort of sick to my stomach and not hungry at all. Many around me are having the good old stomach flu and I just hope I ain't coming down with it.

02-09-04

sleep- 1100pm-515am

am cardio- 20 minutes HIIT
--------------------------------------------------------------------------
pm workout

Incline barbell press- 155x5x12,10,10,10,8
Decline dumbell press- 45lbsx5x12

barbell curls- 65lbsx5x10
incline hammer curls- 25lbsx5x10

lying tricep ext- 85x5x10
standing tricep ext- 85x5x10
pushups- 4x25
--------------------------------------------------------------------------
breakfast- 4 eggs scrambled, w/2 tbsp salsa, 1/4 cup cheddar cheese, 1 whole grapefruit

snack- 1 cup 1% cottage cheese, 1/2 cup natural yogurt, 1 brazil nut, 12 almonds, 1 orange

lunch- 8 oz chicken thigh/leg, 2 cups of spinach/mustard, small amount of tomatoe soup

pre workout- 6 oz turkey roast, 1 peice whole wheat homemade bread, 1 pear

post workout- 1/2 cup rolled oats, 1 slice homemade bread, 1 apple, 1 orange, 6 oz turkey roast, 8 oz skim milk

bedtime- 8 oz chicken breast, 2 cups spinach

02-10-04

sleep-1000pm-520am

am- cardio HIIT 30 minutes

--------------------------------------------------------------------------

Breakfast- 4 whole eggs w/ 3 tbsp salsa, 1/4 cup of cheese, 2 cups of baby spinach, 1 whole grapefruit, 2 tbsp cod liver oil

snack- 1 cup cottage cheese 1%, 1/2 cup natural yogurt, 1 brazil nut, 12 almonds

lunch- 8oz chicken, 2 cups of spinach

snack-4 oz turkey, 1 orange

dinner- 8 oz chicken with ragu sauce and cheese, 2 slices wholewheat bread, 2 cups of raw brocolli

02-11-04

sleep- 1000pm-525am
--------------------------------------------------------------------------
am cardio- 30 minutes steady pace(5.5mph)
--------------------------------------------------------------------------
pm workout

Military press- 95x2x8, 105x8, 115x8, 125x8, 135x8, 145x2x6
dumbell upright rows- 25lbsx5x10

Snatch grip high pulls- 135x2x5,185x3x5
Prone rows- 95lbsx5x10

*Tried to really squeeze the muscles that suppost to be doing the work on all exercises. The "squeeze" really milks me. I guess I am out of shape! I will work on feeling it more rather than just lifting it any old way I can do it.
--------------------------------------------------------------------------

breakfast- 4 whole eggs w/3 tbsp of salsa, 2 cups of spinach, 1 whole grapefruit, 1 cup of green tea, 2 tbsp of cod liver oil

snack- 1 cup cottage cheese 1%, 1/2 cup natural yogurt, 1 brazil nut, 10 almonds

lunch- 1 chicken thigh, 2 cups of spinach

snack-(pre workout) 4 oz turkey, 1/2 slice of WW bread, 1 orange

dinner(post workout) 1/2 cup rolled oats, 2 chicken thighs, 1 slice wholewheat bread, 2 cups of broccoli, 2 tbsp of cod liver oil

02-12-04

sleep- 1130pm-600am
--------------------------------------------------------------------------
am cardio- none
pm workout- none
--------------------------------------------------------------------------
Breakfast- 4 eggs w/3tbsp of salsa, 1 grapefruit

snack- 1 cup cottage cheese 1%, 1/2 cup yogurt, 1 brazil nut, 10 almonds

lunch- 2 chicken thighs, 2 cups spinach

snack- 4 oz turkey, 1 orange

dinner- 10 oz steak, 2 cups peppers and onions stir fried, some tortilla chips and salsa

02-13-04

sleep- 1000pm-600am
--------------------------------------------------------------------------
am- no workout

pm
Full Squats-365x6, 345x6, 325x6
SLDL- 275x10, 225x10
incline situps- 100 reps

--------------------------------------------------------------------------
Breakfast- 3 eggs scrambled w/2 tbsp of salsa, 1 whole grapefruit, 2 cups spinach

snack- cottage cheese and yogurt, 1 brazil nut, 10 almonds

lunch- 3 chicken thighs w/skin, 2 cups of spinach

snack- 4 oz turkey, 1 slice of whole wheat bread, 1 orange

dinner- 6 oz turkey, 1/2 cup rolled oats, 2 slices wheat bread, 2 cups of brocolli

Date Created
1/19/2004 2/15/2004 27 day(s)
Measurements
Age 28 28
Sex M M
Height
65.00 in (1.65 m) 65.00 in (1.65 m)
Weight
188 lbs (85.50 kg) 182 lbs (82.70 kg) -6 lbs (-2.80 Kg)
Neck
16.50 in (41.90 cm) 17.01 in (43.20 cm) 0.51 in (1.30 cm)
Shoulder
50.51 in (128.30 cm) 49.76 in (126.40 cm) -0.75 in (-1.90 cm)
Chest
42.76 in (108.60 cm) 42.99 in (109.20 cm) 0.24 in (0.60 cm)
Waist
34.49 in (87.60 cm) 32.52 in (82.60 cm) -1.97 in (-5.00 cm)
Abdomen
35.00 in (88.90 cm) 33.27 in (84.50 cm) -1.73 in (-4.40 cm)
Hips
39.02 in (99.10 cm) 38.50 in (97.80 cm) -0.51 in (-1.30 cm)
Thigh
25.00 in (63.50 cm) 25.24 in (64.10 cm) 0.24 in (0.60 cm)
Knee
15.00 in (38.10 cm) 15.00 in (38.10 cm)
Calf
16.50 in (41.90 cm) 16.26 in (41.30 cm) -0.24 in (-0.60 cm)
Ankle
8.50 in (21.60 cm) 9.02 in (22.90 cm) 0.51 in (1.30 cm)
Arm
14.49 in (36.80 cm) 14.49 in (36.80 cm)
Forearm
12.01 in (30.50 cm) 12.24 in (31.10 cm) 0.24 in (0.60 cm)
Wrist
7.52 in (19.10 cm) 7.52 in (19.10 cm)
Activity Level Active Extremely Active

Resting Metabolic Rate (RMR)
1,753 cals/day 1,725 cals/day -28 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

--------------------------------------------------------------------------------

Total Calorie Burn (TCB)
2,892 cals/day 3,191 cals/day 299 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

--------------------------------------------------------------------------------

Waist to Hip Circumference Ratio
0.88 0.84 -0.04
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

--------------------------------------------------------------------------------

Lean Body Mass (LBM)
165 lbs (74.75 kg) 163 lbs (74.10 kg) -1 lbs (-0.65 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

--------------------------------------------------------------------------------

Fat Mass (FM)
24 lbs (10.75 kg) 19 lbs (8.60 kg) -5 lbs (-2.15 kg)
Fat Mass is the total amount of fat you have on your body.

--------------------------------------------------------------------------------

Body Fat Percentage (BF)
12.57 % 10.40 % -2.17 %
Your body fat percentage determines what percentage of your body weight is made up of fat. The average male has 15% body fat and the average female has 23% body fat.

--------------------------------------------------------------------------------

Somatogram

This is a graphical display of your distribution of fat and muscle. High or low areas indicate parts of the body that require shaping because they are out of proportion. You can alter the shape of your body by losing fat and/or adding muscle.

Abdomen and hips are primary fat indicators and should be at or below the +1.5% for optimum health. Shoulders, bicep, arm, and calf are the primary muscle indicators and should be at or above the -1.5% for optimum health.

02-16-04

sleep- 200am-700am* terrible* go to sleep hair brain

--------------------------------------------------------------------------
am cardio- none

pm workout-

Incline Barbell Press- 175x5x6
Decline DB Press- 50lbsx3x10

barbell curls- 85x3x6
incline curls- 25lbersx3x12

Tricep combo- 85x3x20
--------------------------------------------------------------------------
breakfast- 6 oz chicken, 2 cups of spinach and mustard raw, 2 tbsp of cod liver oil

lunch- 6 oz lean ground beef, 2 cups of spinach and mustard raw, 1 slice of wholewheat bread

pre workout- 1 serving Power Train, 4 oz chicken, 1 apple, 1 orange

post workout- 4 oz chicken, 1/2 cup rolled oats, 1 apple, 1 orange

bedtime- 6 oz chicken, 2 cups mixed veggies, 1 tbsp of flax oil

02-17-04

sleep- 1030pm-520am
------------------------------------------------------------------------
am cardio- 25 minutes 5 mph

pm- no workout

------------------------------------------------------------------------
pre cardio- 3 Powertrain, 8 oz water

breakfast- 5 oz chicken breast, 2 cups spinach and mustard greens, 1 whole grapefruit, 1 cup greentea, 1 tbsp cod liver oil

lunch- 5 oz chicken breast, 2 cups of spinach and mustard greens, 1 orange

dinner- 5 oz meatloaf, 1/2 cup brown rice, 1 cup of mushrooms, 1 cup of spinach and mustard greens

bedtime- 3 oz chicken, 1 cup skim milk, 1 tbsp cod liver oil

02-18-04

sleep- 1030pm-525am
-----------------------------------------------------------------
am-
cardio HIIT 30 minutes, 10 minutes 5.5mph

pm

Military Press- 145x6,6,6,5,4
upright rows- 65x5x12

high pulls- 135x5, 185x5, 225x5x5
Prone rows- 95x5x12
sternum chins- 1x6*
rear laterals- 15x3x12

* I am going to have to come to terms with my back weakness. I am weak as water on row/chin type exercises. Most of the problem can be chalked up to inconsistency and laziness. I am so hit and miss on it that I am all over the place and never get to using any true progressive poundages. This is a got to become a priority. I could not pull my sternum to the bar one single time, although close but no luck.

-----------------------------------------------------------------------
wake up- 3 PowerTrain, 8 oz water

Breakfast- 5 oz meatloaf, 2 cups of spinach/mustard, 1 whole grapefruit, 1 cup green tea, 1 tbsp cod liver oil

lunch- 5 oz chicken, 2 cups of spinach/mustard, 1 orange

pre workout- 5 oz meatloaf, 1/2 cup brown rice, 3 Power Train

post workout- 8 oz chicken breast, 2 cups of brown rice, 1 orange

bedtime- 4 oz chicken, 1 cup skim milk, 2 cups of spinach mustard, 1 tbsp cod liver oil

02-19-04

sleep- 945pm-540am

am cardio- none
pm workout- none

breakfast- 6 oz pot roast, 2 cups of spinach/mustard w/ lecithin, 1/2 grapefruit, 1 cup greentea

lunch- 6 oz chicken, 2 cups spinach/mustard w/ lecithin, 1 orange

snack- 3 eggs raw(in a hurry)

dinner- 6 oz meatloaf, 2 cups of spinach/mustard w/ lecithin

02-20-04

sleep- 1000pm-540am

am cardio- none

pm workout-

squat- 135x8, 185x8, 225x5, 275x3, 315x1, 365x3, 335x6

--------------------------------------------------------------------------

Breakfast- 3 eggs, 1 yolk 2 whites, 5 oz pot roast, 1/2 grapfruit, 1 tbsp cod liver oil

lunch- 8 oz chicken, 2 cups spinach/mustard, 1 orange

preworkout- 1/2 cup rolled oats and 8 oz skim milk

post workout- 2 oranges, 4 oz chicken

dinner- 4 egg omelete with peppers and cheese, 2 cups of veggies

-------------------------------------------------------------------------

Some days you just flat out ain't got the grit to do what you need to. I felt really good this evening and happy, but I was just absolutely weak as hell. I felt it as soon as I put 225 on the bar. I went about half intensity on my upper 2 sets. I was out of the groove and sort of felt achy in my wrist and elbows so I called it a day. Train smarter not harder. I may institute a little Coach Bergeron technique to a few lifts. This may be a good idea while on limited calories. It will keep me from going to dang heavy way to fast. :rolleyes:

02-23-04
sleep- 1030pm-700am

Bench Press- 135, 145, 155, 165, 175, 185, 195, 205, 215, 225x6
Incline DB press- 40lbsx5x10- 10 second rest between sets

Barbell curls- 45, 55, 65, 75, 85x6
incline hammer curls- 35lbsx5x10- 15 seconds rest between sets

tricep extension- 65x10x10- 10 count between sets
dips- BWx1x15

* Bench press/curls- The sets were done as fast as I could add plates. I just wanted to do a light/pump workout this evening since my arms have been slightly achy in the biceps and wrists.
--------------------------------------------------------------------------
Breakfast- 5 oz chicken breast, 5 whole eggs scrambled, 1/2 grapefruit, 1 tbsp cod liver oil

snack- 2 boiled eggs, 4 strawberries

lunch- 8 oz chicken, 2 cups of salad and brocolli w/ 2 tbsp Newmans Own dressing

snack- 2 boiled eggs, 1 orange

post workout- 1.5 cups rolled oats, 1 banana, 1 sweet potatoe, 1 cup of green beans

supper- 6 oz chicken, 2 cups of stir fried veggies(red onion, green and red pepper) 1 tbsp cod liver oil
__________________

02-24-04

sleep- 1000pm-515am

am cardio-25 minutes

--------------------------------------------------------------------------

Breakfast- 5 oz pot roast, 4 eggs scrambled, 1/2 grapefruit, 1 TBSP cod liver oil

snack- 2 boiled eggs, 4 strawberries

lunch- 6 oz chicken, 1 cup of salad, 1 cup brocolli, 2 TBSP Newmans Own Olive oil/Vinegar, 1 brazil nut, 5 almonds

snack- 2 boiled eggs, 1/2 peach

dinner- 12 oz steak, 2 cups of peppers and onions, 1 cup of greentea w/cinammon

02-25-04

sleep- 930pm-515am

am cardio- 30 minutes walking 3.5mph/slight incline

**pm workout**

squat- 135x15, 185x12, 225x8, 275x3, 315x1, 335x1, 350x1, 375x1

--------------------------------------------------------------------------

breakfast- 5 oz chicken, 4 egg whites 1 yolk, 1/2 grapefruit, 1 cup green tea w/cinammon, 1 tbsp cod liver oil

snack- 1 boiled egg, 4 strawberries

lunch- 8 oz chicken breast, 2 cups of salad/brocolli, 1 brazil nut, 5 almonds

snack- 1 boiled egg, 1/2 peach, 1 cup greentea w/cinammon

dinner- 12 oz steak, 2 cups of green beans, 2 cups of salad, 1 tbsp cod liver oil

--------------------------------------------------------------------------
Ok something has to give. I am making quite decent progress it seems in my fat loss going by the comments I am getting from co-workers and wife. I think I still look flabby but this may be the transition period. Thats not so much the problem now. I am terribly weak and have no energy to push in my workouts but otherwise feel great. Another thing is that every joint in my body is starting to hurt. Places that I have never had any pain whatsoever in, like my knees for instance. The past week I noticed quite a bit of popping and cracking in alot of my joints. I guess that should tell me to up my EFAs immediately. This is disappointing to say the least.

Now for my workouts. I got to have some clear and reachable goals for my fat loss cycle. My workouts are just going by the seat of my pants and I should know by my past that I do much better with a detailed cycle/plan. I also see that I can't handle the volume that I did earlier last year and got great results. I have sort of allowed myself to become a CRCer lately and I got to put a stop to it immediately and get on track with some clear goals. For some reason I am craving to do full body workouts and will do so using Tom Bourgs/ coach Bergeron "Never Fail Routine". I am taking the rest of the week off from lifting and focus on getting my cardio in and eating good the way I have been doing. I will only be able to get in two workouts next week since I will be away from home, going the the Arnold Classic! When I start the routine I am going to really start light and take my time progressing along the way. I hope I can remain on the routine until July. Thats a good goal in itself. Thanks for reading.

02-26-04

sleep-930pm-600am

pm- cardio- jogged 30 minutes

-------------------------------------------------------------------------

Breakfast- 5 oz chicken breast, 4 egg whites 1 yolk, 1/2 grapefruit, 1 cup greentea, 1 tbsp cod liver oil

snack- 1 boiled egg, 4 strawberries, 1 tbsp ground flax

lunch- 8 oz chicken breast, 2 cups of salad, 1 brazil nut, 5 almonds

snack- 1 boiled egg, 1/2 peach, 1 tbsp ground flax

dinner- 12 oz steak, 2 cups green beans, 1 tbsp cod liver oil

02-27-04

sleep-1030pm-600am

no workouts

---------------------------------------------------------------------

Breakfast- 5 oz chicken breast, 4 whole eggs, 1/2 grapefruit, 1 cup greentea, 1 tbsp cod liver oil, 1 tbsp flax

snack- 1 boiled egg, 4 strawberries

lunch- 8 oz chicken breast, 2 cups salad, 1 brazil nut, 5 almonds

snack- 1 boiled egg, 1 orange

dinner- (ate out Mexican)Chicken/Steak fajhitas- no tortillas, 1p cod liver oil 1 tbsp flax oil when I got home

02-2804

sleep- 1030-730

am cardio- 45 minutes walk/jog/run

------------------------------------------------------------------------
**Refeed Day**

Breakfast- 4 eggs scrambled, 6 oz chicken, 1/2 grapefruit, 1 cup rolled oats, 1 cup greentea

snack- 1 banana, 5 strawberries

lunch- 10 oz steak, 1 baked potatoe, 2 cups salad

snack- 1 banana, 4 strawberries, 2 scoops egg protein powder**(was given to me)

dinner- omelete 4 eggs, 2 cups kashi, 2 cups of milk

02-29-04

sleep- 1030-700

-----------------------------------------------------------------------
**Refeed**

Breakfast- 4 eggs w/ salsa/cheese, 6 oz chicken, 1 cup rolled oats, 1 whole grapefruit, 1 orange, 1 cup coffee, 1 tbsp cod liver oil, 1 tbsp flax oil

snack- fried potatoes w/gravy, fried apples w/butter, 3 biscuits with strawberry jam, 1 glass of milk

lunch- 8 oz chicken, 1 sweet potatoe, 1 cup brocolli

snack- 1 protein shake(egg) 1 orange, 2 cups Kashi, 1 cup milk

dinner- 12 oz steak, 3 cups mushrooms and peppers, 1 sweet potatoe
1 tbsp cod liver oil, 1 tbsp flax oil

------------------------------------------------------------------------

Thanks goodness thats over! I have been nothing but a big bloated gas bomb today. I do not envy you guys that are trying to bulk up at all. I'd rather cut 10 to 1 than try to stuff myself!

03-01-04

sleep-1000-545
-----------------------------------------------------------------------

Chinups- BWx4x6
Prone Rows- 115lbsx4x6
Barbell Curls- 65lbsx3x8

CGBP- 195x4x6
Military Press- 130x4x6
Dips- BWx20,12,8,8

wrist roller- 75lbs 2 rolls each direction
Cardio- 20 minutes treadmill

Since I am not going to be home Friday I did my back and bicep work today also. As you can see it took priority. I stuck with the 4x6 rep scheme although Dave Maurice said if it felt easy go with the 3x8. I figure it will get more than hard enough so I'll stick with the 4x6. Everything went great except a little ache during the bench press in the bicep tie in at the elbow. The military presses just rocked after the bench press! I felt like I could have done them one handed! I had a mean drive from the bottom all the way to lockout. I was also pumped up unlike I have been in ages. This may have to do with my attempt at a refeeding weekend.
-------------------------------------------------------------------------
Breakfast- 5 oz steak, 4 whole eggs, 1/2 grapefruit, 1 tbsp cod liver oil, 1 tbsp of flax oil

snack- 2 boiled eggs

lunch- 6 oz steak, 1 cup spinach 1 cup brocolli w 2 lid fulls of Newmans Own, 1 brazil nut, 5 almonds

snack- 2 boiled eggs

pre workout- 1 cup black coffee

post workout- 4 scoops egg protein,1 cup rolled oats, 1 sweet potatoe, 1 orange

dinner- 8 oz chicken, 1 cup spinach, 1 cup brocolli, 1 tbsp of cod liver oil, 1 tbsp flax oil

------------------------------------------------------------------------

03-02-04

sleep- 1000-540

cardio- 30 mins HIIT

--------------------------------------------------------------------------

Breakfast- 5oz steak, 4 eggs, 2 cups spinach, 1 cup coffee, 1 tbsp cod liver oil

snack- 2 eggs

lunch- 6 oz steak, 2 cups spinach and brocoli, 1 brazil nut, 5 almonds

snack- 2 boiled eggs

dinner- 8 oz chicken, 2 cups of spinach, 1 tbsp cod liver oil

03-08-04

sleep- 1030-530

--------------------------------------------------------------------------
Bench press- 200x4x6
Military Press- 135x4x6
Dips- BWx20,15,8,5

cardio- walked on treadmill 20 minutes

--------------------------------------------------------------------------

Breakfast- 4 eggs scrambled, 5 oz chicken breast, 1/2 grapefruit, 1 tbsp cod liver oil

lunch- 8 oz chicken breast, 2 cups spinach, 1 brazil nut, 5 almonds

pre workout- 1 protein shake(freebie from the Arnold!)

dinner- 12 oz steak, 3 cups of veggies, 1 large sweet potatoe

bedtime- 2 boiled eggs, 1 tbsp cod liver oil

03-09-04

sleep- 1000-540

cardio- 30 minutes jog

-------------------------------------------------------------------------
Breakfast- 4 eggs scrambled, 5 oz chicken, 1/2 grapefruit, 1 tbsp cod liver oil

snack- protein shake, 1 tbsp flax

lunch- 8 oz chicken, 1/2 sweet potatoe, 2 cups spinach, 1 brazil nut, 10 almonds

snack- protein shake, 1 tbsp of flax

dinner- 2 cups of homemade chili** just wanted something different**

03-10-04

sleep- 1030-540
-------------------------------------------------------------------------

Squats- (45x10, 95x10, 135x10, 185x8, 225x5) 285x4x6
Romanian Deadlifts- 115x3x8
incline situps- 2x15*
side bends- 45x2x15*

**I am starting at the base with my ab work and I plan to try to be progressive with it in a sensible manner like all the other lifts. I am extremely weak in this area also.

------------------------------------------------------------------------

Breakfast- 4 eggs, 5 oz chicken, 2 cups spinach, 1/2 grapefruit, 1 tbsp cod liver oil

snack- protein shake(44gm protein) w/flax oil

lunch- 8 oz chicken breast, 2 cups raw brocolli, 1 brazil nut, 10 almonds

snack- protein shake w/flax oil

pre- 1 cup black coffee
post- 1 cup rolled oats, 1 orange, 8 oz Black Cherry juice(RW Knudsen)

dinner- 12 oz steak, 2 cups of squash/zucchini, 1 tbsp cod liver oil

03-12-04

sleep- 1030-500

am cardio- 30 minutes

-------------------------------------------------------------------------

breakfast- 4 eggs, 3 oz of steak, 1/2 grapefruit, 1 swallow cod liver oil

snack- protein shake, 1 tbsp flax oil

lunch- 6 oz steak, 2 cups brocolli

snack- protein shake, 1 tbsp of flax oil

dinner- chicken salad

03-12-04

sleep- 1030-540
--------------------------------------------------------------------------

Chinups- BW+2.5lbsx4x6
Prone Rows- 120x4x6
Barbell Curls- 75x3x8

--------------------------------------------------------------------------

breakfast- 4 eggs scrambled, 6 oz chicken, 1/2 grapefruit, 1 tbsp cod liver oil

snack- 2 scoops protein, 1 tbsp flax oil

lunch- 8 oz chicken, 1 cup brocolli, 1 cup spinach, 1 brazil nut, 5 almonds

snack- 2 scoops protein, 1 tbsp flax oil

dinner-10 oz chicken breast, 2 cups squash/zuchini, 1 cup spinach, 1 tbsp cod liver oil

03-13-04

sleep- 1030pm-415am**Didn't get as much sleep as you know who I got called to report to work due to an emergency**

--------------------------------------------------------------------------

Breakfast- 4 egg omelette w/cheese and salsa, 1 brazil nut, 5 almonds, 1 cup coffee

2nd Breakfast- 1 cup rolled oats, 1 protein shake

lunch- 8 oz chicken, 8 oz sweet potatoe, 3 cups salad

dinner- 6oz Italian chicken, 2 cups squash and zucchini, 1 cup mac-n-cheese

snack- protein shake w/strawberries and flax oil

03-14-04

sleep-1230am-730am

-------------------------------------------------------------------------
Breakfast- 4 eggs scrambled with cheese and salsa, 6 oz chicken, 1 whole grapefruit, 1 tbsp cod liver oil

lunch- 6 oz sirloin steak, 1 baked potato, salad

snack- protein shake w/2 tbsp heavy cream, 4 strawberries

dinner- 8 oz salmon w/peppers, onions and 2 eggs, 3 cups salad/baby spinach w 2 tbsp Newmans Own, 1 brazil nut, 10 almonds

before bed- will have another protein shake

03-15-04

sleep- 930pm-500am
------------------------------------------------------------------------
am-cardio- 30 minutes HIIT/ +2 minutes sprint@8mph

Workout
Bench Press- 95x20, 115x15, 135x12, 210x4x6
Military Press- (no warmup, didn't need one) 140x4x6
Dips- BWx2x15(done slowly and deliberate for a squeeze)

**I just felt absolutely great working out this evening. No, I wasn't Hercules but I felt good and didn't hurt in my joints. All my reps were in perfect controlled form and I was pleased with that. I really tried to focus on that this evening and I have to tell you I really looked good this evening. I was swolled up and could actually see some veins in my arms. Pretty motivating! Also I weighed my lowest thus far 178lbs after cardio and a sit on the throne. Hopefully I can ease down to 175 and stabilze ther for awhile. Itys amazing what happens when you do most things right.

------------------------------------------------------------------------

Breakfast- 3 eggs scrambled soft, 6 oz chicken grilled, 2 cups feld greens salad w/ baby spinach, 1 brazil nut, 5 almonds, 1 tbsp cod liver oil

snack- 1 protein shake w/ 1 tbsp heavy cream

lunch- 8 oz chicken grilled, 2 cups brocolli/calliflower/baby carrots

snack- 1 protein shake w/ 1 tbsp heavy cream

dinner- 6 oz chicken, 1 cups green beans, 2 cups of salad w tomatoes/onions/mushrooms/spinach/carrots, 2 tbsp Newmans Own, 1 tbsp cod liver oil

150 oz filtered water
2 multi vit
2 Full Spectrum Mineral
1600IU Vit E
2000mg Vit C

03-16-04

sleep-930pm-500am
--------------------------------------------------------------------------
am cardio- 30 minute HIIT

--------------------------------------------------------------------------

Breakfast- 3 eggs, 6 oz chicken, 2 cups spinach, 1 brazil nut, 5 almonds, 1 tbsp cod liver oil

snack- protein shake, 1 tbsp cream

lunch- 8 oz chicken, 2 cups brocolli/califlower/carrots, 2 oranges

snack- protein shake, 1 tbsp cream

dinner- 6 oz chicken, 3 oz trout, brocolli, califlower, onions and 2 cups of salad, 1 tbsp cod liver oil

150 fluid oz water
2 multi-vit
2 Full Spectrum Minerals
1600IU Vit-E
2000mg Vit-C

03-17-04

sleep-930pm-500am

-------------------------------------------------------------------------
am cardio- 20 minutes HIIT

workout-
High Bar Squat- 295x4x6
RDL-135x3x8
calf raise- 225x3x15
side bends- 55x3x10
RC Situps- +2.5lbsx2x15(weight held behind head)

-----------------------------------------------------------------------

Breakfast- 3 eggs, 5 oz chicken, 1/2 grapefruit

snack- 1 protein shake, 1tbsp cream

lunch- 8 oz steak, 8 oz baked potato, 2 cups salad

snack- 1 protein shake, 1 tbsp cream

dinner- 6 oz Flounder, 2 cups salad w/tomatoe, mushrooms, peppers and onions

130 oz Water
2 multi-vit
2 Full Spectrum Minerals
1600IU Vit-E
2000mg Vit-C
__________________

03-18-04

sleep- 930pm-540am

------------------------------------------------------------------------

breakfast- 3 eggs, 4oz chicken, 1/2 grapefruit

snack- 1 protein shake, 2 tbsp cream

lunch- 8oz chicken, 3 cups salad

snack- 1 protein shake, 2 tbsp cream

dinner- 2 cups rolled oats, 1 apple, 1 banana, 1 orange

snack- 1 protein shake, 2 tbsp cream

03-19-04

sleep-930am-500am

--------------------------------------------------------------------------

Chinups- BWx3x6(tried to get my sternum up, didn't do so well)
Prone Rows- 125x4x6
Barbell Curls- 75x3x8

--------------------------------------------------------------------------
Breakfast- 1/2cup rolled oats, 4 strawberries, 2 cups of Kashi, 2 cups of skim milk

lunch- 1 Subway Meatball sub(1 foot), 1 bag of Sun Chips

dinner- 8 oz flounder, 1 cup cheese-n-mac, 1 cup green beans, 2 cups salad

--------------------------------------------------------------------------

Yes less than stellar for sure. This was one of my hardest days. I have had a rough time the last few days with cravings for junk. I may need to give myself just a bit to sooth these cravings.

Profile Name
02-15-04 03-20-04 Change
Date Created
2/15/2004 3/20/2004 34 day(s)
Measurements
Age 28 28
Sex M M
Height
65.00 in (1.65 m) 65.00 in (1.65 m)
Weight
182 lbs (82.70 kg) 185 lbs (84.10 kg) 3 lbs (1.40 Kg)
Neck
17.01 in (43.20 cm) 17.24 in (43.80 cm) 0.24 in (0.60 cm)
Shoulder
49.76 in (126.40 cm) 49.49 in (125.70 cm) -0.28 in (-0.70 cm)
Chest
42.99 in (109.20 cm) 42.52 in (108.00 cm) -0.47 in (-1.20 cm)
Waist
32.52 in (82.60 cm) 32.99 in (83.80 cm) 0.47 in (1.20 cm)
Abdomen
33.27 in (84.50 cm) 33.50 in (85.10 cm) 0.24 in (0.60 cm)
Hips
38.50 in (97.80 cm) 37.99 in (96.50 cm) -0.51 in (-1.30 cm)
Thigh
25.24 in (64.10 cm) 24.49 in (62.20 cm) -0.75 in (-1.90 cm)
Knee
15.00 in (38.10 cm) 14.02 in (35.60 cm) -0.98 in (-2.50 cm)
Calf
16.26 in (41.30 cm) 16.26 in (41.30 cm)
Ankle
9.02 in (22.90 cm) 8.50 in (21.60 cm) -0.51 in (-1.30 cm)
Arm
14.49 in (36.80 cm) 15.00 in (38.10 cm) 0.51 in (1.30 cm)
Forearm
12.24 in (31.10 cm) 12.24 in (31.10 cm)
Wrist
7.52 in (19.10 cm) 7.52 in (19.10 cm)
Activity Level Extremely Active Active

Resting Metabolic Rate (RMR)
1,725 cals/day 1,739 cals/day 14 cals/day
Your resting metabolic rate is the rate at which you burn energy or calories at rest.

--------------------------------------------------------------------------------

Total Calorie Burn (TCB)
3,191 cals/day 2,869 cals/day -322 cals/day
Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.

--------------------------------------------------------------------------------

Waist to Hip Circumference Ratio
0.84 0.87 0.02
Waist-to-hip ratio (WHR) is the ratio of a person's waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.

--------------------------------------------------------------------------------

Lean Body Mass (LBM)
163 lbs (74.10 kg) 169 lbs (76.70 kg) 6 lbs (2.60 kg)
Lean Body Mass (also called "Fat Free Mass") is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.

--------------------------------------------------------------------------------

Fat Mass (FM)
19 lbs (8.60 kg) 16 lbs (7.40 kg) -3 lbs (-1.20 kg)
Fat Mass is the total amount of fat you have on your body.

--------------------------------------------------------------------------------


**I am not even going to paste the BF% because it is laughable. I am not sure if I should be pleased or disappointed with my progress at this point. Maybe some better trained eyes can look at the above and see where I am headed or not. I felt like a big fat bloated whale this morning for sure after yesterdays eating.

03-22-04

sleep-1000pm-520am
------------------------------------------------------------------------

Workout

Bench Press- 215x4x6
Military Press- 145x4x6
Dips- BWx20,15

------------------------------------------------------------------------
Breakfast- 4 egg whites, 2 whole eggs, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

snack- 6 oz chicken breast, 1 whole tomatoe

lunch- 8 oz chicken breast, 7 oz sweet potato, 1 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

dinner- 8 oz chicken, 2 cups of salad, 5 almonds

150oz water
no vit/min today

03-23-04

sleep- 1100pm-530am
------------------------------------------------------------------------
workout- cardio- 25 minutes

------------------------------------------------------------------------
Breakfast- 6 egg whites, 2 whole eggs, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

snack- 6 oz chicken breast, 1 whole tomato

lunch- 8 oz chicken breast, 5 oz sweet potato, 2 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

dinner- 8 oz steak, 2 cups greenbeans, small handful pumpkin seeds

150oz water
2 multi vit/min

03-24-04

sleep- 930pm-520am

----------------------------------------------
Workout

Olympic squats- 300x6x6
RDL-155x4x8
Calf raise- 225x2x15, 135x30
RCSU-+5lbsx3x15
side bends- 65x2x15

*I just was suppose to do 4 sets but did 6 instead.
-------------------------------------------------
Breakfast- 8 egg whites, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

snack- 6 oz chicken breast, 1/2 tomato

lunch- 8 oz chicken breast, 5 oz sweet potato, 2 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

snack- chicken, brocolli, cabbage, and califlower stir fry

dinner- 8 oz ground beef, 1 can greenbeans, small handful pumpkin seeds

150oz water
2 multi vit/min
20 liver tabs

03-25-04

sleep- 930-515

---------------------------------------------------------------------
Breakfast- 8 egg whites, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

snack- 4 oz chicken breast, 1/2 tomato

lunch- 8 oz chicken breast, 5 oz sweet potato, 2 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

dinner- **Applebees** night out for me and the wife. I had the Cajun Steak and shrimp with red potatoes, mixed veggies and shared a desert. Felt good and was a nice break.

150oz water
2 multi vit/min
20 liver tabs

03-26-04

sleep-915pm-530am

----------------------------------------------------------------------

workout

Sternum Chins- 4x6 attempts, I did not complete 1 true chinup. I got closer than ever but still no dice. I will be able to get my chest to the bar soon.

Prone Rows- 135x4x6
Barbell curls- 85x3x8

------------------------------------------------------------------------
Breakfast- 8 egg whites, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

snack- 4 oz chicken breast, 1/2 tomato

lunch- 8 oz chicken breast, 5 oz sweet potato, 2 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

dinner-*snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

150oz water
2 multi vit/min
20 liver tabs

* Was called back in to work this evening and didn't get back home until around 8 o'clock. I was hungry when I got home the first time and got the call to come back so I grabbed something quick instead of my usual.

03-29-04
----------------------------------------------------------------------
sleep- 1030pm-610am

----------------------------------------------------------------------

workout

am- walked 30 minutes

Bench Press- 220x4x6
Military Press- 145x4x6
Dips-*Did not do*

*Today was a tough workout, not because I was weak or anything like that, but because I worked in the yard all day long from about 930-530 and got really bad sunburned before I realized what was happening. I done some weedeating and then mowed my 5.5 acres. It was partly cloudy and a nice breeze and I got blistered! It was all I could muster to lie on the bench for my sets. Other than my arms and hands sort of tired from hours of weedeating I feltr pretty darn strong.
------------------------------------------------------------------------
Breakfast- 6 egg whites, 4 oz ground beef, 3/4 cup rolled oats, 10 almonds, 1 brazil nut

lunch- 8 oz chicken breast, 5 oz sweet potato, 2 cups of salad

snack- 2 scoops whey protein, 1 scoop egg protein, 4 strawberries, 3 tbsp heavy cream, 12 oz water

dinner-*Haven't had any yet- maybe an egg omelette or another shake. I am just too tired to cook.

150oz water
2 multi vit/min

03-30-04

sleep- 930-500* not good sound sleep due to sunburn

---------------------------------------------------------------------
cardio- 30 minutes HIIT

---------------------------------------------------------------------
Breakfast- 4 eggs whole, 1/2 cup rolled oats, 8 oz skim milk

lunch- 8 oz chicken breast, 4 oz sweet potatoe, 2 cups salad

snack- protein shake

dinner- 8 oz meatloaf, 2 cups greenbeans, 1 slice wholewheat bread homemade

100oz water
2 multi vit/min

04-01-04

sleep-1000-500
----------------------------------------------------------------------
cardio- 20 minutes treadmill
----------------------------------------------------------------------
breakfast- 6 egg whites, 4 oz chicken breast, 1/2 cup oatmeal, 1 brazil nut 15 almonds

lunch- 8 oz chicken, 3 cups of spinach, 1/2 tomatoe

snack- protein shake

dinner- 8 oz chicken, 8oz ground beef patty, 1 cup greenbeans, 2 cups of salad

04-02-04

sleep-1000-550

----------------------------------------------------------------------
workout

Squat- 310x4x6
Sternum Chinup- BWx4x2,0,0,0**
Prone Row- 145x4x6
Barbell curl- 85x3x8

**I finally managed two complete sternum chinups. I pulled my lower chest, about nipple range into the chin bar. The first rep on the last 3 sets all skimmed the bar but I am not going to count them until the chest touches. I really get a good worked feeling in my back even after these few reps. I also attempt to pull up to the bar 6 times every set.
-----------------------------------------------------------------------
Breakfast- 6 egg whites, 4 oz ground beef, 1 brazil nut, 15 almonds, 1 tbsp cod liver oil

lunch- 8 oz chicken breast, 3 cups of spinach, 1/2 tomatoe

snack- protein shake

dinner-(post workout)- 8 oz chicken breast, pineapple slice, 2 cups mac-n-cheese, 1 large sweet potatoe, 1 large salad w/ peppers, onions, mushrooms. 2 bowls of cereal

04-05-04

sleep- 1000-500
-----------------------------------------------------------------------

am cardio- 30 minutes

workout

Bench Press- 225x4x6
Military Press- 150x4x6
Dips- BW+50lbsx10

-----------------------------------------------------------------------
Breakfast- 4 oz ground beef, 6 egg whites, 1 brazil nut, handful pumpkin seeds

snack- 1 scoop whey protein, 2 tbsp cream, 1 tbsp lecithin

lunch- 8 oz chicken, 1/2 tomatoe, 2 pickle spears, 2 cups spinach

snack- 1 scoop whey protein, 2 tbsp cream, 1 tbsp lecithin

dinner-(post workout) 8 oz black cherry juice, 8 oz chicken breast, 1 cup stir fried peppers, 2 cups of cereal w/ milk

04-06-04

sleep- 1030-500

--------------------------------------------------------------------------

am cardio- 30 minutes brisk walk

--------------------------------------------------------------------------

Breakfast- 4 oz ground beef, 6 egg whites, 1 brazil nut, handful pumpkin seeds, 1 coffee(black) 1 tbsp cod liver oil

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

lunch- 8 oz chicken, 2 cups salad, 1 cup spinach, 1/2 tomatoe, 3 pickle spears, jalpeno slices, 1 orange

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

dinner- 8 oz fish, 1 cup pinto beans, 1 slice homemade vegetarian pizza, 1 cup salad

04-07-04

sleep-1000-550
----------------------------------------------------------------------

workout

Olympic Squats- 320x4x6
Calf raise- 225x3x15
RDL- 165x3x8
side bends- 70x2x10
RCSU-bw+10x2x10

----------------------------------------------------------------------
Breakfast- 4 eggs scrambled, 4 oz ground beef, 1/2 grapefruit, 1 brazil nut, handful pumpkin seeds, 1 tbsp cod liver oil

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

lunch- 8 oz chicken, 2 cups salad, 1 cup spinach, 1/2 tomatoe, 3 pickle spears, jalpeno slices, 1 orange

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

dinner- Subway chicken breast salad

post workout- protein shake w/ 2 scoops whey, 2 cups skim milk, 1 cup oatmeal

04-08-04

sleep- 1000-500

------------------------------------------------------------------------

am cardio- walk 30 minutes

------------------------------------------------------------------------
Breakfast- 4 oz ground beef, 4 scrambled eggs, 1/2 cup oatmeal, 1tbsp cod liver oil

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

lunch- 6 oz chicken breast, 2 cups cooked spinach

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

dinner- 3 homemade low-carb chicken fajhitas w/ peppers, onions, tomatoes, salsa and some cheese

04-09-04

sleep- 1030-550
---------------------------------------------------------------------
workout

Sternum Chinups- 4x0,0,0,0
Prone rows- 135x4x6
Barbell curls- 85x3x8

---------------------------------------------------------------------
Breakfast- 5 oz ground beef, 3 scrambled eggs, 2 cups spinach, 1tbsp cod liver oil

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

lunch- 8 oz chicken breast, 2 cups cooked spinach

snack- 1 scoop whey, 1 scoop egg, 1 tbsp lecithin, 2 tbsp heavy cream

dinner- **pigged out** mother in law had a fish fry. I ate 2 full plates full of everything I shouldn't eat. I ate 4 peices of fish, 1 peice of chicken, @2cups of cheese-n-mac, same for a mixture of potatoes, zucchini, squash and onions, and a whole bunch of hush puppies! topped of with a glass of milk. This was a real pleasure and a workout killer.

04-12-04

sleep- 1030-500 and several naps today

-----------------------------------------------------------------------
am cardio- 30 minutes walk- 196 calories burned

Bench Press- (95x2x20, 115x15, 135x10, 185x5)210x4x6
Military Press- 140x4x6
Dips- BWx2x20

-----------------------------------------------------------------------
Breakfast- 5 oz ground round, 2 whole eggs, 4 whites, 1/4 cup chopped walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato, 2 strawberries

Lunch- 8 oz chicken breast, 3 cups of spinach, brocolli, califlower and carrots

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato, 2 strawberries

Dinner-(post workout) 2 cups of meat and pasta, 8 oz sweet potato, 1 banana, 1 can green beans, 1 tsp of butter

4 liver tabs per meal
2 multi vit/min
800IU Vit-E
100 oz water

-------------------------------------------------------------------------
Had a good workout today. I really felt like I could move the weight really good. Plenty of energy to spare. Actually felt better than I have in awhile.

04-13-04

sleep- 1100-500-*terrible* could not fall asleep

-------------------------------------------------------------------------
am cardio- 30 minute jog/ 326 calories burned

-------------------------------------------------------------------------
Breakfast- 5 oz ground round, 2 whole eggs, 4 whites, 1/4 cup chopped walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato, 2 strawberries

Lunch- 8 oz chicken breast, 3 cups of spinach, brocolli, califlower and carrots

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato, 2 strawberries

dinner- 12 oz steak, 2 cups of peppers, mushrooms, onions stir fried, 1 cup green beans

4 liver tabs per meal
2 multi vit/min
800IU Vit-E
100 oz water

04-14-04

sleep- 930-500- plus I had and hour or so nap yesterday evening too.

------------------------------------------------------------------------
am cardio- walk 30 minutes/ 198 calories burned

workout:

Squats- (135x2x8, 185x8, 225x6) 300x4x6
RDL- 185x3x8
Roman Chair situps- +10lbsx2x10
Side Bends- 75x2x10
------------------------------------------------------------------------
Breakfast- 5 oz ground round, 2 whole eggs, 4 whites, 1/4 cup chopped walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato,

Lunch- 8 oz chicken breast, 3 cups of spinach, brocolli, califlower and carrots

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato,

dinner- 6 oz ribeye steak, 2 fried eggs, 2 cups salad

4 liver tabs per meal
2 multi vit/min
800IU Vit-E
100 oz water

04-15-04

sleep- 1000-540

-----------------------------------------------------------------------
Breakfast- 6 oz ground round, 4 egg whites/2 whole, 1/4 cup of walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato,

Lunch- 6 oz chicken breast, 5 oz salmon, 3 cups of spinach,

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato

Dinner- 8 oz steak, 2 cups asperagus, 2 cups Low Carb Milk(Atkins)*

*My mother in law gave us 4 jugs of this stuff saying she didn't like it. Tastes pretty darn good to me, good enough to be considered a cheat food!

04-16-04

sleep- 1030-545

workout:
Sternum chinups- BWx5,0,0,0
Prone Rows- 125x4x6
Barbell Curls- 85x3x8

*Got one set of 5 reps. Yes full reps but was smoked from there on out. All other reps one each set was pulled very close to the bar-about 1-2 inches from chest touching. Some of my best chinning thus far. I tried to put my head through the ceiling.

Breakfast- 5 oz ground round, 4 egg whites/2 whole, 1/2 cup oatmeal 1/4 cup of walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato,

Lunch- 8 oz chicken breast, 6 oz sweet potato, 2 cups of spinach, 1 cup brocolli, califlower and carrots

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato

Dinner- 8 oz steak, 2 cups pepper and onions stir fried

04-19-04

sleep- 1130-540

workout:
Bench Press- 135x2x12, 185x5, 215x4x6
Military Press- 145x4x6
Dips- BWx2x20*

* Starting to become sort of easy now.
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Breakfast- 5 oz ground sirloin, 3 whole eggs, 1/2 cup oatmeal 1/4 cup of walnuts

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato,

Lunch- 8 oz chicken breast, 6 oz sweet potato, 2 cups of spinach, 1 cup brocolli, califlower and carrots

snack- 2 oz turkey breast, 1/2 cup cottage cheese, 1/2 tomato

Dinner- steak and chicken stir fried w/ 4 cups pepper, onions, and mushrooms

04-20-04

sleep- 1045-540

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Breakfast- 6 oz ground sirloin, 4 whole eggs, 1/2 cup oatmeal 1/4 cup of walnuts

Lunch- 8 oz chicken breast, 1 cup cottage cheese, 6 oz sweet potato, 2 cups of spinach, 1 cup brocolli, califlower and carrots

Dinner- steak and chicken stir fried w/ 4 cups pepper, onions.

*Today was a strange day as I couln't get any extra meals down due to some work issues. I just added a cup of cttage cheese to my lunch.

04-21-04

sleep-930-540

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workout:

Olympic Squat- (135x15, 185x12, 225x5, 275x3) 305x4x6
calf rasie- 225x3x15
RDL-205x3x8
side bends- 80x2x10
RCSU- +20lbsx2x10

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Breakfast- 5 oz ground sirloin, 3 egg whites/2 whole, 1/2 cup oatmeal. 1/4 walnuts

snack- 6 oz chicken breast, 1 orange

lunch- 6 oz ground sirloin, 1 cup cottage cheese, 3 cups spinach/brocolli/califlower/carrots

snack- 6 oz chicken breast, 1 orange

dinner- 8 oz chicken breast w/ragu sauce sprinkled with cheese, 2 cups squash and zucchini, 1 tbsp of cod liver oil

04-22-04

sleep- 945-530
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Breakfast- 5 oz ground sirloin, 3 egg whites 2 whole, 1/2 cup oatmeal, 1TBS Flax Oil

snack- 1.5 cups of cottage cheese, 1 orange

lunch- 8 oz chicken breast, 6 oz sweet potato, 3 cups raw veggies

snack- 6 oz chicken, 1 apple

dinner- 10 oz Whiting, 1 can of green beans, 1 TBS cod liver oil

04-23-04

sleep-1030-530

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workout:

Sternum chins- BWx0,0,0,0* chest didn't touch one single time.
Prone rows- 135x4x6*wasn't to motivated for these after the chin up fiasco*
Barbell curls- 85x3x8

cardio- 30min jog/336 calories burned

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Breakfast- 5 oz ground sirloin, 3 egg whites 2 whole, 1/2 cup oatmeal, 1TBS Flax Oil

snack- 1.5 cups of cottage cheese, 1 orange

lunch- 8 oz chicken breast, 6 oz sweet potato, 3 cups raw veggies

snack- 6 oz chicken, 1 apple

dinner- Chicken and Veggies stir fry, about 2.5 cups total, 1 swallow of cod liver oil

I am trying to decide if I should continue to post my log here or not due to the fact that I have been posting about 3 months and i don't think I have even one reply or comment. I see plenty look at the log but its just getting redundant I suppose. I keep track of it at other forums were I get feedback so I may only continue there from now on. good luck to everyone and there goals. :gl: