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KLEEN is Recovering & Breaking PR's with Wendlers 531 & FINAFLEX!

So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?
 
calebsmitty said:
So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?
Click to expand...

Double drop so 4 sets in all ... I love this routine coming up next after the power routine is over.
 
calebsmitty said:
So two sets of each exercise? One normal, one drop set.

Must have an empty gym to get on squats so fast. Using Barbell and squat rack I assume.

I might have to burrow this from you. But I would start with big leg movements. Leg press and squat racks are always being used (mostly incorrectly or for curls or shruggs).

Do you time yourself between exercises or just between sets?
Click to expand...

I work out early in the morning so there is not really a crowd there to get in my way. I am also pretty flexible with the moving around of thins if need be. I can just do hack squats or leg press, or barbell hacks if both squats are in use however in between exercises is just changing as quickly as possible. You may feel like puking by the end because you change weights so fast that even the rest periods are rushed if you are with a partner. If not then you definitely time between sets. Either way you will not only be stronger but in better condition after it.

As far as doing legs first when I wrote the program it was after a few years of messing around with it. I found that I could not work legs intensely then continue to hit the rest of my body with as high intensity because not only is it more exhaustive, but it is also whoops the CNS, if CNS is toast the rest of the workout suffers. It is relatively easy to do the upper body then still have intensity for legs but the opposite was not true for me. When comparing the amounts of weight lifting in all lifts I found they weight I could lift on legs did not drop when they were last but when first all my other work suffered.

DreamWeaver said:
Double drop so 4 sets in all ... I love this routine coming up next after the power routine is over.
Click to expand...

Yes Sir 4 fast and furious sets. This bad boy is my favorite as you know. This is the bread and butter that built most of my mass.
 
Looks like a killer workout.. More geared towards hypertrophy?
 
I'm thinking of starting something like this when baseball starts. Fast and furious. I'm thinking two intense days and two regular days.
 
I'm thinking of starting something like this when baseball starts. Fast and furious. I'm thinking two intense days and two regular days.
 
bmftisftw said:
Looks like a killer workout.. More geared towards hypertrophy?
Click to expand...

Hypertrophy, conditioning and power. Typically the work sets are 6-8 reps but with my shoulder it just wasn't a good idea to go that low.

Caleb, it normally takes about 45-55 minutes not including the general warm up

Here is how it went today, there were adjustments on legs because every peice of equipment was in use but leg ext and leg curls, and ALL the DB were being used... New Year Resolutioners need to hurry up and weed themselves out.

Chins - 10, 10>pulldowns 165x10>120x8

HS Decline Chest Press - 90x12, 135x10>90x10>45x8

Machine Lateral Raises - 90x15, 120x10>100x4>70x4

Close Grip Dips - BWx25, BWx18>CG Push ups x8 > Assisted Dips BW-100x8

Barbell Curls - 90x12, 90x7>70x4>50x3

Leg Extensions - 190x12, 250x10>210x6>150x4

Raised Up Lying Leg Curls - 80x12, 110x11>80x6>50x3

Heart was racing by the time this was over and every muscle in my body was pumped. I would have definitely liked to have done the leg press and lunges but waiting for something to become available was going to take too long and cool me down. We finished this one in about 50 minutes.
 
That's an incredible workout bro. Might have to try something like that
 
I've said it before EPIC describe's Kleen's logs workouts just amazing to see this much energy and volume mixed with his strength. Wicked updates brother!
 
Thanks Gentlemen! So here is the total tally for yesterdays eats.

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]Jennie-O - All Natural Turkey Burger 1/3 lb (97/3), 0.5994 lb pattie[/TD]
[TD]360[/TD]
[TD]0g[/TD]
[TD]18g[/TD]
[TD]50g[/TD]
[TD]180mg[/TD]
[TD]738mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Classico Spaghetti Sauce - Tomato + Basil, 125 g (1/2 cup)[/TD]
[TD]50[/TD]
[TD]9g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]380mg[/TD]
[TD]5g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Morning Meal[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g)[/TD]
[TD]240[/TD]
[TD]10g[/TD]
[TD]2g[/TD]
[TD]50g[/TD]
[TD]40mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.66 cup[/TD]
[TD]198[/TD]
[TD]36g[/TD]
[TD]4g[/TD]
[TD]7g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Wendys - 1/2 Chicken Blt Cobb Salad With Extra Chicken Breast, 1/2 Salad with extra chicken[/TD]
[TD]430[/TD]
[TD]10g[/TD]
[TD]22g[/TD]
[TD]49g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 2 Scoop (34g)[/TD]
[TD]240[/TD]
[TD]10g[/TD]
[TD]2g[/TD]
[TD]50g[/TD]
[TD]40mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.4 cup[/TD]
[TD]120[/TD]
[TD]22g[/TD]
[TD]2g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Finaflex - Cell Shock Recovery Drink, 2 scoops[/TD]
[TD]200[/TD]
[TD]50g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]15g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop[/TD]
[TD]165[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]41g[/TD]
[TD]0mg[/TD]
[TD]75mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Campbell's Select Harvest Light - Southwestern Vegetable Soup, 1.5 container (2 cups ea.)[/TD]
[TD]150[/TD]
[TD]39g[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]1,950mg[/TD]
[TD]15g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[TR]
[TD="class: first"]Jennio-O - Ground Turkey 93/7 Burger, 6 oz.[/TD]
[TD]255[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]32g[/TD]
[TD]120mg[/TD]
[TD]120mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,408[/TD]
[TD]187g[/TD]
[TD]63g[/TD]
[TD]291g[/TD]
[TD]380mg[/TD]
[TD]3,663mg[/TD]
[TD]41g[/TD]
[TD="class: last"]33g[/TD]
[/TR]
[/TABLE]

Not a bad day of grub. there was a 2 cups of green bean during the day I forgot to put in there but that is of no real consequence. I often don't count calories for greens.
 
MrKleen73 said:
Hypertrophy, conditioning and power. Typically the work sets are 6-8 reps but with my shoulder it just wasn't a good idea to go that low.

Caleb, it normally takes about 45-55 minutes not including the general warm up

Here is how it went today, there were adjustments on legs because every peice of equipment was in use but leg ext and leg curls, and ALL the DB were being used... New Year Resolutioners need to hurry up and weed themselves out.

Chins - 10, 10>pulldowns 165x10>120x8

HS Decline Chest Press - 90x12, 135x10>90x10>45x8

Machine Lateral Raises - 90x15, 120x10>100x4>70x4

Close Grip Dips - BWx25, BWx18>CG Push ups x8 > Assisted Dips BW-100x8

Barbell Curls - 90x12, 90x7>70x4>50x3

Leg Extensions - 190x12, 250x10>210x6>150x4

Raised Up Lying Leg Curls - 80x12, 110x11>80x6>50x3

Heart was racing by the time this was over and every muscle in my body was pumped. I would have definitely liked to have done the leg press and lunges but waiting for something to become available was going to take too long and cool me down. We finished this one in about 50 minutes.
Click to expand...

I don't recognize that workout at all. Looks a lot like it would take a true WARRIOR to finish it!
 
MrKleen73 said:
I work out early in the morning so there is not really a crowd there to get in my way. I am also pretty flexible with the moving around of thins if need be. I can just do hack squats or leg press, or barbell hacks if both squats are in use however in between exercises is just changing as quickly as possible. You may feel like puking by the end because you change weights so fast that even the rest periods are rushed if you are with a partner. If not then you definitely time between sets. Either way you will not only be stronger but in better condition after it.

As far as doing legs first when I wrote the program it was after a few years of messing around with it. I found that I could not work legs intensely then continue to hit the rest of my body with as high intensity because not only is it more exhaustive, but it is also whoops the CNS, if CNS is toast the rest of the workout suffers. It is relatively easy to do the upper body then still have intensity for legs but the opposite was not true for me. When comparing the amounts of weight lifting in all lifts I found they weight I could lift on legs did not drop when they were last but when first all my other work suffered.



Yes Sir 4 fast and furious sets. This bad boy is my favorite as you know. This is the bread and butter that built most of my mass.
Click to expand...

Whenever I did this I would do legs either at the end or in the middle, same goes for standard HST workouts. I personally liked to do legs in the middle then leave only one big movement for after like back or chest and add in bis/tris or shoulders. That way I wasn't gassed by the time I was done if it was in the middle. Legs at the end works well too, just depends like Chris said, on what is available at what point in your workout.
 
No doubt, yeah there are some times when I do upper body compounds first like chest shoulders back then do legs an follow up with arm work since they are not too taxing even when working hard at them.
 
Well Kleen, just found out mri showed herniated disc. You know anything about them and possible recovery time. I'm hoping surgery isn't an option.
 
Oh yeah just thought I should update Cardio this morning Treadmill 45 minutes plus cool down 519 calories.

Weighted crunches 110x15, 70x12
Straight Leg Hanging Leg Raises - 15, 10
Crunches 5 sets of 25
 
msrider said:
Well Kleen, just found out mri showed herniated disc. You know anything about them and possible recovery time. I'm hoping surgery isn't an option.
Click to expand...

I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
Pain Killer (honestly the pain is due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

With Technology now I would seek out a progressive Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.
 
Go see a chiropractor and rest, I think typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.
 
calebsmitty said:
I know you asked Kleen. But I dealt with a L5, 10mm herniated disc. I was young, 24 when I hurt myself in a car accident. I eventually had surgery 5 years later. If you can manage the pain you are ok. But I had to find ways to keep from agravating it. I know alot of people who lift normally with herniated discs but mine was so large it was impossible. If I did squats I would be on my back for a week.

Some things that helped me. Anti gravity hangs (Teeter Hangups), McKenzie Stretch (basically a pushup with hips remaining on ground), Lose weight, avoiding anything that compressed my spine, lots of ibuprofren. I did alot of treadmill walking for 5 years.

Treatment options: Steroid shots, if your injury is not very big the shots may actually alleviate all your symptoms, usually the first step doctors take (not an option for me)
Manage the pain with therapy (i spent alot of time at the chiropractor to relieve pain and tightness)
Pain Killer (honestly the pain if due to pinching of sciatic nerve and drugs do almost nothing to alleviate it. Anti Inflammatories help)

With Technology now I would seek out a progression Doctor and get the surgery if you are anything like my injury. I wasted 5 years of my youth. I'm still playing catch up. My surgery was non-invasive, outpatient. Recovery was about 3 weeks, 6 till I was 100%. I walked out of the hospital. There is no reason to live with the discomfort and pain with the procedures available today. Like scoping a knee. Just Google Noninvasive Lamenectomy in your area and find a Doctor to consult with.
Click to expand...

Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
How long were you out of working out after your surgery?
 
Nice Caleb sounds like he has a much better grasp on the situation than I do as far as recovery. It really does all depend on how bad it is in the first place.
 
msrider said:
Thanks! I appreciate that info. I'm with ya, no reason to deal with discomfort. I go see a spine specialist in a week or so to find out but I will look into my options then. They put me on a steroid that helped but the pains gradualy shifting back again. I'm hoping its not too serious.
How long were you out of working out after your surgery?
Click to expand...

No MRI yet?

Cortisone shots were like Christmas for me. I would just walk in to my local Doc and tell him I wanted Cortisone. Got me through some rough patches.

FYI..I went to a Neurosurgeon first and I wouldn't recommend that he wanted to fuse my discs and a 6 month recovery. I went to a place called South Texas Spine Clinic.
 
MrKleen73 said:
Go see a chiropractor and rest, typically a herniated disk can be fixed once it ruptures you need surgery. Some good spine manipulation could get the dist down and maybe a shot of cortisone and of course resting it. Typically about a 6 week recovery when everything is done correctly from watching the people who I know have had them.
Click to expand...

Thanks Bro! Charopractor hasn't helped. Prediscone is similar to a cortiscone shot I was reading and its helped too. I guess I just have to wait and here what the exsperts say. I can manage to get around just can't bend over normal and pain is tollerable with vikes lol but it don't take it totaly away because most of it is my sciatic. Just gunna have to rest it. Wait and see what doc says. I will keep ya posted! Always a set back, but a learning lesson too. Will do my training diff here on out!
 
If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
 
I coach football. I had surgery after July 4th, not sure exactly the date. Start of 2nd week probably. First week was not fun, really sore, but mobile and drugged up. I used a walker to make movement easy. Started first day walking to mailbox, 2nd day from mailbox to neighbors driveway, and so on. Two weeks later I was at Football Camp. I was still tender but doing fine. That actually helped. The more active you are the better. I didn't actively train again until after football season. I could have started back after 3 weeks if I wanted to.

The type of surgery I had was noninvasive. A small less than a centimeter cut is made in the muscle then it is dilated big enough to do the lamnectomy. That is why the recovery is so fast. As soon as swelling and pain is reduced you can train.
 
MrKleen73 said:
If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
Click to expand...

Yeah, I second that. When I hurt myself surgery was a last resort. It was archaeic. There was no certainty of success. Now it is as easy as getting your knee scoped with the right doctor. My herniation was huge. Doc was amazed I was walking and my surgery was easy without incident.

Well, one incident. My blood was so thin from 5 years of popping NSAIDS that it wouldn't properly clot. Almost wasn't able to get the surgery done.
 
MrKleen73 said:
If you have insurance just get the operation if getting back in is what you want to do. YOu could spend 6-12 months trying holistic stuff then have to do it anyway. Just check with your Ortho and see what he has to say about it. Ask him the reality of it and the likely hood of it getting much better. If you are going to have to limit yourself then just get it operated on. You will be much better off in the long run.
Click to expand...

Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!
 
msrider said:
Thanks bro! I will check with him and get his oppinions on the long term. I wanna be able to smash weights again. I'm just not gunna kill myself doing squats of 550 before my lower back is strong enough. I will let ya know what he says and give u the options he have me. You guys are exactly rite, with technology today no reason to not fully recover from this. Thanks!
Click to expand...

I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!
 
PalmFist said:
I second that. Just get it done while you can and recover faster than working around it for months. Fix it and come back stronger!
Click to expand...

Thank you! Gunna fix it! Been down all my life but I always get back up. Thanks for the push! Love the support on the AM. Makes me feel like I can move mountains. Good peeps homi's!
 
Excellent glad to hear you are going to get it fixed.

Woke up and did 52 g protein isolate, and 2/3 cups oats. Something to digest relatively easy before we went to lift about 1.5 hours later.
So here is how the workout went down.

Hammer Strength Incline Press weight per side - 90x12, 115x15 > 90x5 > 45x8 - Was a little weary of going heavier so I pushed out more reps here. Still respectable weight though.

Straight Arm Pull Downs - 75x12, 105x10 > 90x5 > 60x5 - Holy Mother! 105x10 was a bitch, plus abs were sore and this was killing them Oh so good!

Life Fitness Seated Shoulder Press Neutral Grip - 95x12, 125x12 > 95x4 > 65x5 - Shoulder really held up pretty well here.

EZ-Bar Reverse Curls - 65x12, 85x6 > 65x7 > 45x9 - I don't do these often this was a wake up call.

Skull Crushers (Elbows behind head) - 95x12, 115x8 > 95x4 > 45x8 - Happy with these they are so much harder than standing OH Extensions

Dead Lifts 2-0-2 Tempo - 275x12, 345x8 > 275x6 >225x4 - Holy Crap doing these with a 2 second positive and negative made them so much harder but the feel of them muscularly was far superior than just pulling.

Leg Extensions - 190x12, 250x10 > 190x4 > 130x5 - Holy Burn and buckling knees. Was having a hard time walking after these.

Post workout nutrition 9 oz chicken breast, veggies and 1.5 cups cooked rice.
 
Yes Sir! Man it feels good to be doing this one again. Slightly sore or should I say can feel everything is recovering in all my body parts. If I squeeze hard I can feel the twinge of soreness everywhere but nothing that would hamper activity at all.
 
Yesterdays Eats

[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first, bgcolor: #2B9ACB"]FOODS[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Calories[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Carbs[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Fat[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Protein[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Cholest[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Sodium[/TD]
[TD="bgcolor: #2B9ACB, align: right"]Sugars[/TD]
[TD="class: last, bgcolor: #2B9ACB, align: right"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Breakfast[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 2 Scoop[/TD]
[TD="align: right"]220[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]54g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]100mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker - Old Fashioned Rolled Oats - Dry, 3/4 cup[/TD]
[TD="align: right"]225[/TD]
[TD="align: right"]41g[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]2g[/TD]
[TD="class: last, align: right"]8g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Lunch[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 220.0 gr[/TD]
[TD="align: right"]363[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]9g[/TD]
[TD="align: right"]68g[/TD]
[TD="align: right"]187mg[/TD]
[TD="align: right"]163mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Rice - White, long-grain, regular, cooked, 1.5 cup[/TD]
[TD="align: right"]308[/TD]
[TD="align: right"]67g[/TD]
[TD="align: right"]1g[/TD]
[TD="align: right"]6g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]2mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Freshness - Green Bell Pepper, 1 cup[/TD]
[TD="align: right"]33[/TD]
[TD="align: right"]5g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]5mg[/TD]
[TD="align: right"]4g[/TD]
[TD="class: last, align: right"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Mid Afternoon Snack[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz[/TD]
[TD="align: right"]450[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]12g[/TD]
[TD="align: right"]77g[/TD]
[TD="align: right"]129mg[/TD]
[TD="align: right"]168mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Great Value - French Style Green Beans - Correct, 1 cup[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]760mg[/TD]
[TD="align: right"]4g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz[/TD]
[TD="align: right"]450[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]12g[/TD]
[TD="align: right"]77g[/TD]
[TD="align: right"]129mg[/TD]
[TD="align: right"]168mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Great Value - French Style Green Beans - Correct, 1 cup[/TD]
[TD="align: right"]40[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]2g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]760mg[/TD]
[TD="align: right"]4g[/TD]
[TD="class: last, align: right"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Wine Cabernet Sauvignon - Red Wine, 12 oz[/TD]
[TD="align: right"]250[/TD]
[TD="align: right"]8g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0g[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0mg[/TD]
[TD="align: right"]0g[/TD]
[TD="class: last, align: right"]0g[/TD]
[/TR]
[TR]
[TD="class: first, align: right"]TOTAL:[/TD]
[TD="align: right"]2,379[/TD]
[TD="align: right"]138g[/TD]
[TD="align: right"]39g[/TD]
[TD="align: right"]296g[/TD]
[TD="align: right"]445mg[/TD]
[TD="align: right"]2,126mg[/TD]
[TD="align: right"]14g[/TD]
[TD="class: last, align: right"]20g[/TD]
[/TR]
[/TABLE]
 
snagencyV2.0 said:
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YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.
 
MrKleen73 said:
YEAH I like to have a couple of glasses with dinner some days. Makes for a warm relaxing evening. That song is awesome I haven't thought of it in forever.
Click to expand...
ain't nuttin wrong wit dat!

i hadn't thought of that song in yrs either (song kinda annoyed me back in the 80s lol), but for some reason when i read your chart and saw that, popped into my head
funny - i like it now, kinda grows on ya :lol:
 
Yeah it does. I am really surprised I thought my fats were going to be a little higher but protein made up for it. Had a nice omelet for breakfast today... 6 egg whites, 2 whole eggs 5 strips turkey bacon, 1,5 oz 2% sharp cheddar, 10 tbs salsa = 563 cals YUM!

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nice..(wow 10tbs salsa lol Kleen loves his salsa!)
we are on the same wavelength in so many ways..just getting ready to post a food pic in my thread, check it out..

:)
 
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Feel free to follow me for my Fina Flex PCT. Would really appreciate advice if I run into trouble. Thanks
 
Texas def = salsa.....its like 60% hispanic population and Tex Mex is da bomb.
 
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