Day 4 of the loading phase now.
Have been doing a steady 25g per day.
On tuesday I'll start 10g/day on workout days (5g intra, 5g post workout)
Schedule for this coming week kicking off a Contest
To Keep my goal on track, I've decided to use a point system to see where I am in my struggles to gaining the body I envision for myself:
[size=+3]Training[/size]
- Monday: AM - [1]Fasted Cardio 45 minutes Spinning / PM - [2]Forearms, [3]Core (Center Focus)
- Tuesday: AM Only - [4]Shoulders & [5]Chest
- Wednesday: AM - [6]Fasted Cardio 45 minutes Spinning / PM - [7]Forearms, [8]Core (Oblique Focus)
- Thursday: AM Only - [9&10]Arms (Biceps & Triceps)
- Friday: AM - [11]Fasted Cardio 45 Minutes / PM - [12]Back & [13]Traps
- Saturday: PM - [14]Abs (Lower Focus)
- Sunday: AM - [15]Legs
[size=+3]Nutrition[/size]
- Monday: 3-8
Meal #1:[1]
o 1 cup fat free cottage cheese w/ 1 small apple
Meal #2:[2]
o 1 6oz can no salt added tuna w/ 1 cup celery
Meal #3:[3]
o 1 grilled chicken breast w/ low carb BBQ sauce
o 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray
Meal #4:[4]
o Protein bar
Meal #5:[5]
o 8 oz extra lean turkey burger w/ low carb ketchup
o 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.
- Tuesday:3-9
Meal #1:[6]
o Whey protein powder w/ 1/2 cup low fat, low sugar yogurt
Meal #2:[7]
o Grilled turkey breast w/ mustard
o 1 cup sweet potatoes mashed w/ a little fat free milk
Meal #3:[8]
o 1 grilled chicken breast over ice berg lettuce and mushrooms w/ fat free Italian
Meal #4:[9]
o 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #5:[10]
o Casein protein powder
- Wednesday:3-10
Meal #1:[11]
o 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
o 6 pouched egg whites also sprinkled w/ Splenda and cinnamon
Meal #2:[12]
o Protein bar
Meal #3:[13]
o 4 oz grilled salmon sprinkled w/ lemon juice
o 2 cups brussel sprouts
Meal #4:[14]
o 1 small bag low fat beef jerky
Meal #5:[15]
o 1 grilled turkey breast
o 2 cups steamed butternut squash w/ peal
- Thursday:3-11
Meal #1:[16]
o Whey protein powder
o 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup
Meal #2:[17]
o 1 6 oz can no salt added tuna
o 1 cup celery
Meal #3:[18]
o 8 oz extra lean ground turkey w/ low carb BBQ sauce
o 1/2 cup black beans
Meal #4:[19]
o 1 grilled chicken breast
o 1 cup broccoli
Meal #5:[20]
o 8 oz grilled orange roughy
o 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray
- Friday:3-12
Meal #1:[21]
o 1 cup fat free cottage cheese w/1 grapefruit
Meal #2:[22]
o 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #3:[23]
o 6 oz grilled Mahi Mahi w/ lemon juice w/ 1 cup steamed asparagus
Meal #4:[24]
o 1 grilled chicken breast
o 1 cup sweet potatoes mashed w/ a little fat free milk
Meal #5:[25]
o Casein protein powder
- Saturday:3-13
Meal #1:[26]
o 6 scrambled egg whites w/ mushrooms, onions, and green peppers
Meal #2:[27]
o 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled
Meal #3:[28]
o 96% lean ground beef
o 1 cup shredded cabbage mixed w/ 1 tablespoons mayonnaise
Meal #4:[29]
o 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #5:[30]
o 1 cup scallops steamed w/ 2 cups bok choy and low sodium soy sauce
- Sunday:3-14
Meal #1:[31]
o 4 strips extra lean turkey bacon cooked w/1/2 cup cooked sweet potatoes
Meal #2:[32]
o 1 cup shrimp over a bowl of ice berg lettuce w/ 1/2 cup salsa
Meal #3:[33]
o 4 oz grilled salmon
o 1 cup steamed yellow squash & 1 cup steamed zucchini
Meal #4:[34]
o 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #5:[35]
o 6 oz grilled Mahi Mahi w/ 1 cup brussel sprouts
[size=+3]Supplementation:[/size]
Weightloss:
- Cellucor Stack
D4; 1 Capsule Daily in the AM[1]
T7; 2 Capsules in the AM and 1 @ 2PM[2]
WS1; 2 Capsules in the AM and 2 @ 2PM[3]
- Scivation Xtend;
1 Serving daily throughout the day[4]
1 Serving during Fasted Cardio w/ 5g Crea[5]
1 Serving during Strength Training w/ 5g Crea[6]
Muscle Building:
- Better Body Sports Stack:[7]
1 Scoop Vanilla Whey - 5g Glutamine - 5gCrea - .1g Supercissus (Post-workout)
- Multivitamin: AST 1 Daily - AM[8]
[size=+3]Recovery:[/size]
- Supplementation on track for the week[9]
- 7 hours + sleep Daily [10]
[size=+2]Notes:[/size]
This totaling 60 points/ week
Running for a total of 16 weeks, That's a possibility of 960 pts from the above.
My objective is to hit 1000 pts for the period of 16 weeks.
This is to make sure I push myself as hard as I can and set monthly goals worth 10 pts every month, that's 40 pts added to the 960 point benchmark up above.
I will be taking pictures for this thread and picture entry thread tonight along with waist measurements and BF% measurements.
Tentative goal is to lose 1"/ every 4 weeks off the waist line.[5 points]
Tentative goal is to lose 2% Body Fat every 4 weeks[5 points]
Tentative meaning, once I measure tonight I will re-evaluate before posting final numbers but I want my goal to be 10% BF by the end of the 16 weeks and 30-32" waist line.
Also, I know progress in these cuts usually plateau's after awhile, therefore the points for this will be evaluated at the end more closely, (ex. If I lose 2" first month and less than 1" last month, the overall goal of 30-32 will be used in assigning the points more closely)
Looking forward for all of you following along.
Pictures posted tonight
Shopping list being generated now and executed later today.
.....If you fail to plan you Plan to FAIL!!!!
