Alchemy

Jeff Roark · Wed, January 28th, 2004, 08:00 AM

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.

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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.

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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.

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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.

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

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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.
__________________

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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

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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.

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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
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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

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

Jeff Roark · Wed, January 28th, 2004, 08:48 PM

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.

Jeff Roark · Thu, January 29th, 2004, 09:28 PM

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

Jeff Roark · Fri, January 30th, 2004, 08:11 PM

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.

Jeff Roark · Sun, February 1st, 2004, 12:44 AM

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.

Jeff Roark · Mon, February 2nd, 2004, 10:00 PM

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.

Jeff Roark · Tue, February 3rd, 2004, 10:33 PM

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.

Jeff Roark · Wed, February 4th, 2004, 08:48 PM

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.

Jeff Roark · Fri, February 6th, 2004, 07:19 AM

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.

Jeff Roark · Fri, February 6th, 2004, 11:19 PM

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

Jeff Roark · Sat, February 7th, 2004, 10:37 PM

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.

Jeff Roark · Mon, February 9th, 2004, 09:40 PM

02-09-04

sleep- 1100pm-515am

am cardio- 20 minutes HIIT
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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
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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

Jeff Roark · Tue, February 10th, 2004, 09:57 PM

02-10-04

sleep-1000pm-520am

am- cardio HIIT 30 minutes

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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

Jeff Roark · Wed, February 11th, 2004, 09:34 PM

02-11-04

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

Jeff Roark · Thu, February 12th, 2004, 09:35 PM

02-12-04

sleep- 1130pm-600am
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am cardio- none
pm workout- none
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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

Jeff Roark · Sat, February 14th, 2004, 12:00 AM

02-13-04

sleep- 1000pm-600am
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am- no workout

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

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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

Jeff Roark · Sun, February 15th, 2004, 08:31 AM

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.

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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.

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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.

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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.

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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.

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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.

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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.

Jeff Roark · Mon, February 16th, 2004, 09:30 PM

02-16-04

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

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am cardio- none

pm workout-

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

barbell curls- 85x3x6
incline curls- 25lbersx3x12

Tricep combo- 85x3x20
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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

Jeff Roark · Tue, February 17th, 2004, 08:27 PM

02-17-04

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

pm- no workout

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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

Jeff Roark · Wed, February 18th, 2004, 09:04 PM

02-18-04

sleep- 1030pm-525am
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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.

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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