KLEEN & QUEEN Get Lean with PX Black and a FINAFLEX PH Stack!

PalmFist said:
Crazy hairy old men. You guys and yer hair stories crack me up. 2000 does seem pretty low. I hope he doesn't have you there for long. Should work well for about a month though. Eventually you'll have to bump back up to continue shredding

Keep cleaning Kleen!
Click to expand...

Hey I'm not hairy and Kleen is actually hairless... :(
 
DreamWeaver said:
2000 that's pretty low, I am still at 2500 ... just lost another 2.5 lbs in 5 days so I am going to keep it there for now. The only cardio I am doing is my commuting/walking which I would be doing anyway. I bet I am getting something from all the posing though.
Click to expand...
Yeah my metabolism sucks... I mean it is very easy to get my numbers in because they are not really very high. Remember I can do a clean bulk at about 2500 calories a day... Kind of weird but it is what it is.

Man you dropped another 2.5 lbs this week that is pretty amazing. I told you that you may be able to take the transformation since you are so lean your changes look huge!

PalmFist said:
Crazy hairy old men. You guys and yer hair stories crack me up. 2000 does seem pretty low. I hope he doesn't have you there for long. Should work well for about a month though. Eventually you'll have to bump back up to continue shredding

Keep cleaning Kleen!
Click to expand...

Yeah we shall see how things go. he seems to have things cyclical, and I will start heading back up a bit next week I think then work my way back down a little then back up a little. I think part of his overall goal is to get my metabolism firing up again. We have some major changes coming to my current training model as well. He is writing up a 6 days a week lift / cardio combination. Basically everything will get worked twice, more reps and supersets, not focusing on trying to build anything just work it keep my muscle and rip some fat off this frame. Thus far the workout I have been doing was geared towards hypertrophy so this one will be gieared toward burning energy. I think it is a perfect time fore this change since my elbows are starting to get a little sensitive from pushing hard and doing so many sets to failure.

Montego1 said:
Looking much better!
Click to expand...
Thanks Tego! Trying to get the job done. I think I turned a corner this week.

DreamWeaver said:
Hey I'm not hairy and Kleen is actually hairless... :(
Click to expand...

Yeah on top of my head.... Now chest, arms, and legs that is another story...
 
I thought mine was slow but not so much really, maybe it's changed some since I stayed lean all year. Fug!! maybe I'm a fuggin meso :)
 
Sounds like it is increasing a bit. I have definitely noticed this year you have been able to eat more with out gaining fat.
 
Definitely see the differences, if you go back to first pics and now the abs and lower back tell it all. FWIW, I'm in that need-to-manscape-soon club too. 1-Alpha seems to have it growing even faster than normal.
 
Hyde said:
Definitely see the differences, if you go back to first pics and now the abs and lower back tell it all. FWIW, I'm in that need-to-manscape-soon club too. 1-Alpha seems to have it growing even faster than normal.
Click to expand...

Thanks Much appreciated!

Okay just to update from the weekend up through yesterday here are my eats.

[h=2]April 6, 2013[/h] [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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 15.99 oz[/TD]
[TD]800[/TD]
[TD]0g[/TD]
[TD]21g[/TD]
[TD]138g[/TD]
[TD]229mg[/TD]
[TD]298mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Texas Roadhouse - Dinner Roll , 1 roll[/TD]
[TD]227[/TD]
[TD]23g[/TD]
[TD]11g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sweet Potato - Sweet Potato 5 X 2in, 200g (7oz), 0.8 sweet potato 200gm[/TD]
[TD]90[/TD]
[TD]33g[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]58mg[/TD]
[TD]10g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Butter - Salted, 0.75 tbsp[/TD]
[TD]76[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]0g[/TD]
[TD]23mg[/TD]
[TD]61mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 32 g[/TD]
[TD]115[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]242mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 45.6 g (1 rounded scoop)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]45mg[/TD]
[TD]195mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 1 cup[/TD]
[TD]300[/TD]
[TD]54g[/TD]
[TD]6g[/TD]
[TD]10g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]8g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/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"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Graham Cracker Crumbs, 1/4 c[/TD]
[TD]100[/TD]
[TD]17g[/TD]
[TD]2g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]115mg[/TD]
[TD]5g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,323[/TD]
[TD]167g[/TD]
[TD]56g[/TD]
[TD]285g[/TD]
[TD]317mg[/TD]
[TD]1,264mg[/TD]
[TD]22g[/TD]
[TD="class: last"]21g[/TD]
[/TR]
[/TABLE]
[h=4]Food Notes[/h] Graham Cracker crumbs were actually pre workout before the first meal. I woke up late so had to make due.
[h=2]April 7, 2013[/h] [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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Egg Whites, 1 cup cooked[/TD]
[TD]117[/TD]
[TD]2g[/TD]
[TD]0g[/TD]
[TD]26g[/TD]
[TD]0mg[/TD]
[TD]403mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Homemade - Pico De Gallo, 4 oz[/TD]
[TD]30[/TD]
[TD]6g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]10mg[/TD]
[TD]4g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Flank Steak - Grilled, 4 oz[/TD]
[TD]216[/TD]
[TD]0g[/TD]
[TD]8g[/TD]
[TD]32g[/TD]
[TD]52mg[/TD]
[TD]64mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g)[/TD]
[TD]120[/TD]
[TD]1g[/TD]
[TD]9g[/TD]
[TD]11g[/TD]
[TD]30mg[/TD]
[TD]345mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 48 g[/TD]
[TD]173[/TD]
[TD]5g[/TD]
[TD]1g[/TD]
[TD]37g[/TD]
[TD]15mg[/TD]
[TD]363mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 45.6 g (1 rounded scoop)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]45mg[/TD]
[TD]195mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 32 g[/TD]
[TD]115[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]242mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 40.43 g (1 rounded scoop)[/TD]
[TD]160[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]32g[/TD]
[TD]40mg[/TD]
[TD]173mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]Tyson - All Natural Trimmed & Ready Boneless Skinless Chicken Breasts, 8.52 oz (112g)[/TD]
[TD]234[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]49g[/TD]
[TD]117mg[/TD]
[TD]426mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sunkist - Ruby Red Grapefruit, 1 grapefruit[/TD]
[TD]120[/TD]
[TD]32g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5[/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"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]1,750[/TD]
[TD]63g[/TD]
[TD]26g[/TD]
[TD]315g[/TD]
[TD]319mg[/TD]
[TD]2,516mg[/TD]
[TD]13g[/TD]
[TD="class: last"]17g[/TD]
[/TR]
[/TABLE]
[h=2]April 8, 2013[/h] [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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 40 g[/TD]
[TD]144[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]31g[/TD]
[TD]13mg[/TD]
[TD]303mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop)[/TD]
[TD]150[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]38mg[/TD]
[TD]163mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 160 gr[/TD]
[TD]264[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]50g[/TD]
[TD]136mg[/TD]
[TD]118mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Fruit - Grapefruit - Medium Ruby Red, 1 whole[/TD]
[TD]120[/TD]
[TD]32g[/TD]
[TD]0g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]20g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 200 gr[/TD]
[TD]330[/TD]
[TD]0g[/TD]
[TD]8g[/TD]
[TD]62g[/TD]
[TD]170mg[/TD]
[TD]148mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Dark Choc.), 24 Almonds[/TD]
[TD]171[/TD]
[TD]7g[/TD]
[TD]15g[/TD]
[TD]7g[/TD]
[TD]0mg[/TD]
[TD]29mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g)[/TD]
[TD]150[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]13mg[/TD]
[TD]275mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop)[/TD]
[TD]150[/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]38mg[/TD]
[TD]163mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz[/TD]
[TD]450[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]77g[/TD]
[TD]129mg[/TD]
[TD]168mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Hominy - Canned, yellow, 0.75 cup[/TD]
[TD]86[/TD]
[TD]17g[/TD]
[TD]1g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]252mg[/TD]
[TD]0g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,015[/TD]
[TD]72g[/TD]
[TD]46g[/TD]
[TD]321g[/TD]
[TD]537mg[/TD]
[TD]1,619mg[/TD]
[TD]25g[/TD]
[TD="class: last"]20g[/TD]
[/TR]
[/TABLE]

Also here is the basic layout of the workout I did this morning. These were all supersets except for the rear delts.

Close Grip Bench / BB Curl x 4
DB OH Triceps Ext / DB Curls x3
Rope Triceps Ext / Rope Hammer Curls x3

DB Lateral Raise / DB Front Raise x 4
Rear Delt Fly x 4

15 minutes + cool down Intervals on StairMill

Sorry I don't have the rest of my numbers today. I was in a hurry this morning to get my daughter to tutoring and forgot to take a picture of my workout log so I could put the numbers in here.
 
This is making me hungry...the sirloin, not the inch-thick 6 ouncers...

Digging the workout today Kleen, seems pretty efficient and bet it felt great after.
 
Okay first lets start with the nutrition for the last several days.

April 7, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Generic - Egg Whites, 1 cup cooked 117 2g 0g 26g 0mg 403mg 2g 0g
Homemade - Pico De Gallo, 4 oz 30 6g 0g 1g 0mg 10mg 4g 1g
Generic - Flank Steak - Grilled, 4 oz 216 0g 8g 32g 52mg 64mg 0g 0g
Kraft Natural Shredded Cheese - Sharp Cheddar 2% Milk, 3/8 c. (28g) 120 1g 9g 11g 30mg 345mg 0g 0g
Meal 2
Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 48 g 173 5g 1g 37g 15mg 363mg 2g 2g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 45.6 g (1 rounded scoop) 180 5g 2g 36g 45mg 195mg 2g 0g
Meal 3
Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 32 g 115 4g 1g 24g 10mg 242mg 2g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 40.43 g (1 rounded scoop) 160 4g 1g 32g 40mg 173mg 1g 0g
Meal 4
Tyson - All Natural Trimmed & Ready Boneless Skinless Chicken Breasts, 8.52 oz (112g) 234 0g 3g 49g 117mg 426mg 0g 0g
Sunkist - Ruby Red Grapefruit, 1 grapefruit 120 32g 0g 2g 0mg 0mg 0g 12g
Meal 5
San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop 165 1g 0g 41g 0mg 75mg 0g 0g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
TOTAL: 1,750 63g 26g 315g 319mg 2,516mg 13g 17g


April 8, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Optimum Nutrition - Gold Standard 100% Casein Protein Chocolate Supreme, 40 g 144 4g 1g 31g 13mg 303mg 2g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop) 150 4g 1g 30g 38mg 163mg 1g 0g
Meal 2
Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 160 gr 264 0g 6g 50g 136mg 118mg 0g 0g
Fruit - Grapefruit - Medium Ruby Red, 1 whole 120 32g 0g 2g 0mg 0mg 20g 12g
Meal 3
Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 200 gr 330 0g 8g 62g 170mg 148mg 0g 0g
Emerald - Cocoa Roast Almonds (Dark Choc.), 24 Almonds 171 7g 15g 7g 0mg 29mg 1g 3g
Meal 4
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop) 150 4g 1g 30g 38mg 163mg 1g 0g
Meal 5
Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 9 oz 450 0g 12g 77g 129mg 168mg 0g 0g
Hominy - Canned, yellow, 0.75 cup 86 17g 1g 2g 0mg 252mg 0g 3g
TOTAL: 2,015 72g 46g 321g 537mg 1,619mg 25g 20g

April 9, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.5 scoop (33g) 180 5g 2g 36g 15mg 330mg 0g 2g
Finaflex - Cell Shock Recovery Drink, 2 scoops 200 50g 0g 0g 0mg 0mg 15g 0g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Meal 2
Beef - Steak Lean-Only Sirloin Grilled/Broiled, 6 oz 318 0g 11g 52g 114mg 108mg 0g 0g
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 227 g 204 47g 0g 5g 0mg 82mg 19g 7g
Meal 3
Generic - Top Sirloin Steak, 6 oz 317 0g 11g 51g 152mg 113mg 0g 0g
Sweet Potato Baked Sweet Potato - Baked Sweet Potato (Small) , 8 oz 200 46g 0g 8g 0mg 80mg 16g 8g
Meal 4
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Eas - Recovery Protein - Chocolate, 2 scoop 260 41g 2g 20g 60mg 180mg 17g 0g
Meal 5
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop) 150 4g 1g 30g 38mg 163mg 1g 0g
Smart Balance - Natural Buttery Spread Original, 1.5 tbsp (14g) 120 0g 14g 0g 0mg 135mg 0g 0g
Quaker Oats - Old Fashioned Oatmeal - Dry, 0.75 cup 225 41g 5g 8g 0mg 0mg 2g 6g
TOTAL: 2,684 247g 50g 312g 462mg 1,946mg 72g 25g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Stair-treadmill ergometer, general 213 15
Strength training (weight lifting, weight training) 350 45
TOTALS: 563 60 0 0 0


April 10, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop) 150 4g 1g 30g 38mg 163mg 1g 0g
Meal 2
Emerald - Cocoa Roast Almonds (Per Nut Serving), 1 oz. (23 almonds) 150 6g 13g 6g 0mg 25mg 1g 3g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 45.6 g (1 rounded scoop) 180 5g 2g 36g 45mg 195mg 2g 0g
Fruit - Grapefruit - Medium Ruby Red, 0.75 whole 90 24g 0g 2g 0mg 0mg 15g 9g
Meal 3
San - Platinum Isolate Supreme - All Flavors, 1.5 Scoop 165 1g 0g 41g 0mg 75mg 0g 0g
Trunutrition Sciences - Trutein - Banana Cream, 1 Scoop (34g) 120 5g 1g 25g 20mg 100mg 1g 3g
Meal 4
Jennie - O - Lean Ground Turkey - 93/7, 12 oz 510 0g 24g 63g 240mg 240mg 0g 0g
Meal 5
Trutein - Cinnabun Protein Powder , 34 g 1 (scoop) 120 5g 1g 24g 20mg 105mg 1g 3g
San - Platinum Isolate Supreme - All Flavors, 1 Scoop 110 1g 0g 27g 0mg 50mg 0g 0g
Fish Oil - Member's Mark, 1400 Mg Triple Strength, 900mg Total Omega-3, 4 softgel 60 0g 6g 0g 20mg 0mg 0g 0g
TOTAL: 1,925 58g 50g 308g 406mg 1,448mg 21g 20g

Training that I have on hand was for Tuesday and Yesterday.

Tuesday Shoulders and Arms

Everything is a superset but the Rear Delts

Superset 1
CG Bench - 185x12, x12, x8, 175x8
BB Curl - 85x12, 95x12, 85x8, 75x9

Superset 2
DB Overhead Triceps Extension - 75x12, 75x12, 75x10
DB Curls (elbows held back) - 32.5x12, x8, 25x9

Superset 3
Rope Triceps Extension - 70x12, 90x12m 90x10
Rope Hammer Curls - 70x12, 90x12, 90x10

Superset 4
DB Lateral Raise - 30x12, 30x12, 35x10, 35x8
DB Front Raise - 25x8, 20x10, 20x8, 17.5x9

Rear Delt Machine - 80x12, 80x10, 80x5 - I keep my scapula protracted during these so I am only working the rear delt and not the upper back. Makes is much harder give it a shot.

Wednesday - Legs

Superset
Leg Curls 70x15, 80x15, 90x13
Leg Extensions 150x15, 170x15, 170x12

Straight Sets
Leg Press 460x20, 550x20, 600x20, 600x15, 550x16 - The high reps and pre-exhaust really took there toll here. I was breathing heavy and sweating pretty good by this time...

Tempo Squats 4-2-0-0 - 135x10, 135x10, 155x9, 155x7 - Wow talk about a humbling experience. I have done the 4 second negatives before and can get up into decent weight but the 2 second pause at the bottom or parallel was a whole different animal. That pause at the bottom made these harder than i would have ever imagined.

Tempo SLDL 4-2-0-0 - 95x10, 115x10, I got a major back pump here and had to switch to Lying leg Curls 80x10, 80x6

I was also supposed to do Smith Reverse Lunges but the smith was taken and by the time I finished up the rest of it someone else was on it. We only have one smith machine in that gym...
 
Big update. How is the diet going so far compared to what you normally do?
 
Montego1 said:
Big update. How is the diet going so far compared to what you normally do?
Click to expand...

Well the diet really seems to have me responding. In all honesty what I am doing now is not all that different than what I did for my first prep. There is a little more carb / caloric cycling than I did but the philosophy is pretty close. I would keep carbs between 50-100 and then have a 250-300 gram carb up meal twice a week. Right now I am cycling up and down between 60-100g, and then having one larger carb day where carbs are spread through the day and another smaller carb day later in the week. So this one is more dynamic in that my numbers change almost daily compared to then when my numbers only changed on the days with a carb up meal.

I really like the layout and feel I am making great progress right now.


iparatroop said:
You still eat pretty well for being on a cut. I like to see that. Gives me inspiration.
Click to expand...

Yeah I get in some good foods with fats being over 50 grams I can squeeze in some lean steak and what not if I set the rest of my meals up correctly. However I think you are the first person to say I am eating pretty well most people panic about how low my calories are. I can tell you that hunger has not been a problem and I think that has to do with Pro-Xanthine 500XT the first time I took it I took it after my workout so I was already amped up from my pre. I didn't notice as much from it but since then I have been taking by itself and let me tell you it is stronger than the PX Black as far as stims go. It actually feels reminiscent of the OG Pro-Xanthine that had the DMAA in it.
 
packers6211 said:
He has sick metabolism. If I ate like a King like he does I'd be a Blimp again!
Click to expand...

Did you actually look at my daily caloric intake? It is pretty darn low. 1900-2100 on average and then up to 2700 on my biggest day. Not much at all. My metabolism is relatively slow for a guy my size.
 
My comment was based solely on variety and not on total caloric intake. You show that, at least in the beginning stages, it doesn't have to be all chicken and broccoli. I like that.
 
Yah content changes in stages. and results are a factor as well. Save the big changes for crunch time.
 
update...

just went through 1st carton of vanila flavored carbmaster milk, this stuff is outrageous. the taste is unbeatable, can't believe it has reduced sugar cause it is SWEEEET.

chris, mix you some protein in this stuff and let me know what you think!!!! or just drink a glass as a treat!!!
 
iparatroop said:
My comment was based solely on variety and not on total caloric intake. You show that, at least in the beginning stages, it doesn't have to be all chicken and broccoli. I like that.
Click to expand...
Oh got ya, yeah if you are a bit creative you can still have several things. I mean you still want quality but also keep with in your macros.
DreamWeaver said:
Yah content changes in stages. and results are a factor as well. Save the big changes for crunch time.
Click to expand...
Exactly and I won't have crunch time because I am starting my prepping now for October. I have tons of time to get down to sub 4%. There will be paring down of the foods as we go but if I am already super lean no need for the fish and greens only or any of those types of diets.
thebigt said:
update...

just went through 1st carton of vanila flavored carbmaster milk, this stuff is outrageous. the taste is unbeatable, can't believe it has reduced sugar cause it is SWEEEET.

chris, mix you some protein in this stuff and let me know what you think!!!! or just drink a glass as a treat!!!
Click to expand...
Nice!!! I need to have a look at the macros on that.

PalmFist said:
Here she is! Our newest promo! We need 5 loggers...
Invalid Link Removed
Click to expand...

Oh hell to the yeah! I have it on good authority that this one is the best flavor yet. I can not wait to get my tub!
 
This new workout is quite a bit different than what I have been doing for a long while. I am loving it, sweating my nuts off while doing the weights from the really short rest periods. It just all seems to be coming together regarding training. I am seeing more leaning this week which is to be expected.

My food intake for yesterday was -

April 11, 2013
Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Meal 1
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Meal 2
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g) 150 4g 1g 30g 13mg 275mg 0g 1g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Emerald - Cocoa Roast Almonds (Per Nut Serving), 1.25 oz. (23 almonds) 188 8g 16g 8g 0mg 31mg 1g 4g
Meal 3
Meat - Turkey, Breast, Skinless, Roasted, 7.98 oz (85g) 359 0g 7g 69g 157mg 0mg 0g 0g
Meal 4
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Eas - Recovery Protein - Chocolate, 1 scoop 130 21g 1g 10g 30mg 90mg 9g 0g
Generic - Small (3.5") Ruby Grapefruit, 1/4 Grapefruit 16 4g 0g 0g 0mg 0mg 4g 1g
Meal 5
Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 3.45 oz cooked 126 0g 3g 24g 75mg 161mg 0g 0g
Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop) 120 3g 1g 24g 30mg 130mg 1g 0g
Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g) 120 3g 1g 24g 10mg 220mg 0g 1g
Meal 6
Nestle - Coffee-Mate Coffee Creamer (Original Powder), 2 tsp 20 2g 1g 0g 0mg 0mg 0g 0g
Coffee Mate-Original - Creamer Cups, 5 tub-1mL 50 0g 5g 0g 0mg 0mg 0g 0g
TOTAL: 1,909 61g 41g 315g 428mg 1,792mg 18g 9g

Okay on to training. Well my lethargy has been kicking my ass and I have managed to stay in bed a few days and have to make up my workout in the evening. However I decided I just can not deal with the massive amounts of people at the gym. Especially when I need to do super sets. SO I did this one in my garage last night.

Super Set 1 - 45 seconds rest between supersets
Incline DB Flies - 35x12m 35x12, 35x12, 35x12 - did with about a 2 second negative, barely able to complete the last 2 sets.
Wide Grip Lat Pull Down - 100x12, 12, 12, 12 - I kept this very controlled. Also this was definitely more resistance than 100 lbs. I only put 100 on their but the guide for it is just a square bar with a plastic sleeve over it no real bearings or anything and since the weather has had its way with it there is some rust on the bar making it drag instead of slide. Made for a great workout but far from an ego booster. LOL

Superset 2 - 45 seconds rest between supersets
Wide Grip Push ups - 15, 15, 15, 15 - This was supposed to be a cross over but I don't have that at home and the pec deck part of my power rack was not working correctly so I had to improvise...
Low Pulley Rope Rows - 100x12, 12, 12, 11 - Holy Hell! I can't even tell you how the contraction was on this one. I have never done a row with the rope. My lats, traps and rear delts were getting the shiz kicked out of them! Again the resistance is higher than 100lbs due to all the friction from the rust.

Superset 3 60 seconds rest between supersets
Barbell Incline Press - 135x12, 185x12, 195x12, 205x11 - Wow I couldn't believe how much heavier this felt after all the pre-exhaust sets.
Bent Over Barbell Row (Pronated Grip) - 135x12, 185x12, 195x12, 205x9 - I have not done these in so long, I am impressed I kept up with my chest strength. I kept this pretty darn strict regarding form too.

Superset 4 - 45 seconds rest between supersets
Light Incline Chest Press - 4 second negatives - 50x12, 12, 12, 10 I just barely made 10 on my last set and had probably sped up to a 2 second negative after the first couple reps in the last set. I was supposed to do these on a 2 second negative but my DB only go up to 50 so I slowed the negatives down.
Dead Stop Bent Over DB Rows - 50x12, 12, 12, 12 - I was crazy impressed with how much harder pulling from a dead stop (dumbbell on the ground) I was playing hell my last 2 sets to complete and ended up resting 2-3 seconds in between the last few reps on those sets just to make it through. I was really concentrating on a good contraction too.

By the end of my workout as I surveyed my area I noticed the drops of sweat I had left everywhere throughout the garage. I walked out feeling accomplished. I had completely soaked the back of my shirt and a decent portion of the front which is impressive because it was only 67-68 degrees by the time I got to lifting.

So right now the workout is new and it is hard to gauge my strength due to higher volume and shorter rest periods. We will just watch that going forward. I assume it may start to go up as conditioning improves. Tonight I have Shoulders and Arms, and today at lunch I am going to run some Hill Sprints.

As far as my physique goes from what I can tell I am still leaning up nicely. I feel like I am getting tighter anyway. I can't wait for tomorrow when I can get some carbs in my system. I get to have 175 grams tomorrow that should fill me back out a little too.
 
Your going harder and I'm going lighter:) posted my final review for you guys. Hope you approve :p
 
Montego1 said:
Your going harder and I'm going lighter:) posted my final review for you guys. Hope you approve :p
Click to expand...

I will go check it out I think I read it yesterday on our Finaflex forum and responded. I am sure you did a damn good job because your log was excellent. I would expect you may be contacted for another one at some point. ;)
 
MrKleen73 said:
I will go check it out I think I read it yesterday on our Finaflex forum and responded. I am sure you did a damn good job because your log was excellent. I would expect you may be contacted for another one at some point. ;)
Click to expand...

I'm always down big man.
 
Combination sets haven't done those in a while. Really have to have some juice for these man.
 
DreamWeaver said:
Combination sets haven't done those in a while. Really have to have some juice for these man.
Click to expand...

Yeah no doubt lots of work so I really enjoy that challenge. Just what I needed since my elbows are bitching at me right now. Shoot I am damn near ready for a nap, I did hill sprints on lunch break and I am beat! BURN BURN BURN THE FAT!!!
 
I think I started sweating just reading that workout... those db rows the other night had my shoulders glistening. Sounds like your whole workout was that way tho! Intense, and solid numbers on the compounds despite all the pre-exhaustion and minimal rest - but your back is very wide and it shows in the numbers too.

Where do you get the skinless turkey breast in meal 3? Sounds awesome. My turkey is always ground (or lunchmeat, but who's got time for sodium like that?)
 
I buy turkey breast at Sams, and HEB. However that was actually smoked turkey breast from Pappa's BBQ they have REAL turkey breast there and smoke it with the skin off. It is really good and really lean. Thanks for the compliments. However I have plenty of time for sodium like that. There really is no reason to worry about sodium at all if you do not have chronically high blood pressure. Your body uses the sodium it can and the rest comes out as waste. Sure with a ton of carbs it can make you retain a little water but if you increase your water intake it counters that too.
 
Well that's all the excuse I needed to keep it around then, I love turkey lunchmeat here and there as a quick snack.
 
MrKleen73 said:
I buy turkey breast at Sams, and HEB. However that was actually smoked turkey breast from Pappa's BBQ they have REAL turkey breast there and smoke it with the skin off. It is really good and really lean. Thanks for the compliments. However I have plenty of time for sodium like that. There really is no reason to worry about sodium at all if you do not have chronically high blood pressure. Your body uses the sodium it can and the rest comes out as waste. Sure with a ton of carbs it can make you retain a little water but if you increase your water intake it counters that too.
Click to expand...

did you see where they are blaming carnitine on the health risk of red meat?
 
Precisely! Also I think Hormel has some natty sandwich meats with less sodium and what not. I think this week we will see some obvious changes from the last pictures. I have been pretty much right on with my macros for the last 2 weeks and I feel like I am leaning up and getting more muscular. I hope the pictures reflect how I feel.
 
MrKleen73 said:
No I sure didn't. Link?
Click to expand...

it was on the nightly news...said that researchers had identified carnitine as the culprit to blame for cardiovascular disease from red meat. i **** you not, can't believe there hasn't been anything said about that on the forum!!!
 
Yikes that is kind of scary. So my LCLT may be killing me?
 
MrKleen73 said:
Yikes that is kind of scary. So my LCLT may be killing me?
Click to expand...

f'ing science...sometimes i think if they don't know, they just make something up!!!





i think the more technology advances, the more stupid people get...but that is a whole different ballgame, lol.
 
I have been buying costco turkey breast but it is the actual breast sliced thickly ... still it does have something else in it. It has a gram of carbs and turkey don't have no carbs in it, very low in fat though.

[h=2]Nutrition Facts[/h]Invalid Link Removed
[h=2]Simple Choice Naturals - Carved Turkey Breast[/h]

  • Servings: 3 slices 1 slices 1 container (21 slices ea.)

[TD="class: col-1"]Calories[/TD]
[TD="class: col-2"]60[/TD]
[TD="class: col-1"]Sodium[/TD]
[TD="class: col-2"]195 mg[/TD]

[TD="class: col-1"]Total Fat[/TD]
[TD="class: col-2"]1 g[/TD]
[TD="class: col-1"]Potassium[/TD]
[TD="class: col-2"]0 mg[/TD]

[TD="class: col-1 sub"]Saturated[/TD]
[TD="class: col-2"]0 g[/TD]
[TD="class: col-1"]Total Carbs[/TD]
[TD="class: col-2"]1 g[/TD]

[TD="class: col-1 sub"]Polyunsaturated[/TD]
[TD="class: col-2"]0 g[/TD]
[TD="class: col-1"]Dietary Fiber[/TD]
[TD="class: col-2"]0 g[/TD]

[TD="class: col-1 sub"]Monounsaturated[/TD]
[TD="class: col-2"]0 g[/TD]
[TD="class: col-1"]Sugars[/TD]
[TD="class: col-2"]0 g[/TD]

[TD="class: col-1 sub"]Trans[/TD]
[TD="class: col-2"]0 g[/TD]
[TD="class: col-1"]Protein[/TD]
[TD="class: col-2"]14 g[/TD]

[TD="class: col-1"]Cholesterol[/TD]
[TD="class: col-2"]30 mg[/TD]
[TD="class: col-1"] [/TD]
[TD="class: col-2"] [/TD]

[TD="class: col-1"]Vitamin A[/TD]
[TD="class: col-2"]0%[/TD]
[TD="class: col-1"]Calcium[/TD]
[TD="class: col-2"]0%[/TD]

[TD="class: col-1"]Vitamin C[/TD]
[TD="class: col-2"]0%[/TD]
[TD="class: col-1"]Iron[/TD]
[TD="class: col-2"]0%[/TD]
 
thebigt said:
just went through 1st carton of vanila flavored carbmaster milk, this stuff is outrageous. the taste is unbeatable, can't believe it has reduced sugar cause it is SWEEEET.

chris, mix you some protein in this stuff and let me know what you think!!!! or just drink a glass as a treat!!!
Click to expand...
reduced sugar? nah bro - go no sugar with Silk or Blue Diamond

PalmFist said:
Here she is! Our newest promo! We need 5 loggers...
Invalid Link Removed
Click to expand...
man that is sooo sexy :hump:

MrKleen73 said:
no need for the fish and greens only or any of those types of diets.
Click to expand...
what are those? :think:

Montego1 said:
Your going harder and I'm going lighter:)
Click to expand...
omg the things i could do with that post... :wistful:
but for niceness sake, i'll just make fun of YOUR spelling

posted my final review for you guys. Hope you approve :p
Click to expand...
thank you!

MrKleen73 said:
I am sure you did a damn good job because your log was excellent. ;);) ;)
Click to expand...
dang kleen..something in your eye brah?

Montego1 said:
I'm always laying down for my big man.
Click to expand...
oh okay i just couldn't resist that
 
Okay guys sorry about not being on here yesterday only 2 out of 5 techs were at work so we had a hell of a day. Today we are i the same boat so not sure how much I will be able to post in here. Let's get on with the update.

Last weeks weigh in was 213.2 this weeks weigh in was 209.7 so I dropped 3.5 lbs this week.

Diet has obviously been on point. I kept to my macros this weekend and yesterday wasn't a bad day considering I got behind with running everywhere and still got very close to my macros.

[h=2]April 15, 2013[/h] [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"]Meal 1[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger Carb Master Reduced Fat, Lactose Free Milk-Vanilla - Low Carb Milk, 8 fl oz[/TD]
[TD]80 [/TD]
[TD]4g[/TD]
[TD]2g[/TD]
[TD]12g[/TD]
[TD]5mg[/TD]
[TD]80mg[/TD]
[TD]3g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Cytosport - Complete Whey Protein-Cocoa Bean Low Fat, 2 scoop (28g)[/TD]
[TD]220 [/TD]
[TD]6g[/TD]
[TD]4g[/TD]
[TD]40g[/TD]
[TD]130mg[/TD]
[TD]200mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]13mg[/TD]
[TD]275mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]38mg[/TD]
[TD]163mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - 90% Lean 10% Fat Ground Sirloin Burgers, 3.96 oz[/TD]
[TD]238 [/TD]
[TD]0g[/TD]
[TD]11g[/TD]
[TD]15g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]13mg[/TD]
[TD]275mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]38mg[/TD]
[TD]163mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.25 scoop (33g)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]13mg[/TD]
[TD]275mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Whey Protein, Gold Standard 100%, Double Rich Chocolate, 38 g (1 rounded scoop)[/TD]
[TD]150 [/TD]
[TD]4g[/TD]
[TD]1g[/TD]
[TD]30g[/TD]
[TD]38mg[/TD]
[TD]163mg[/TD]
[TD]1g[/TD]
[TD="class: last"]0g
[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5[/TD]
[/TR]
[TR]
[TD="class: first"]Jennio-O - Ground Turkey 93/7 Burger, 11 oz.[/TD]
[TD]468 [/TD]
[TD]0g[/TD]
[TD]22g[/TD]
[TD]58g[/TD]
[TD]220mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kraft Fat-Free Singles - American Cheese *, 38 g[/TD]
[TD]50 [/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]8g[/TD]
[TD]10mg[/TD]
[TD]500mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Orowheat Sandwich Thins - Whole Wheat (20 Carbs) - Sandwich Thins - Whole Wheat, 1 Roll (43g)[/TD]
[TD]100 [/TD]
[TD]22g[/TD]
[TD]1g[/TD]
[TD]4g[/TD]
[TD]0mg[/TD]
[TD]170mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,056 [/TD]
[TD]60g[/TD]
[TD]46g[/TD]
[TD]317g[/TD]
[TD]518mg[/TD]
[TD]2,534mg[/TD]
[TD]12g[/TD]
[TD="class: last"]11g
[/TD]
[/TR]
[/TABLE]

Okay last night was Chest and Back in supersets this time I didn't really rest much at all because I didn't have much time to complete the workout. So I made it more intense but dropped the last 2 exercises. It looked like this.

DB Incline Flies- 40x12, 12, 12, 12 - up 5 lbs from last week
Wide Grip Pull Downs - 100x12, 12, 12, 12 - 3 extra reps from last time.

DB Decline Flies - 40x12, 12, 8, 35x9 Holy crap my chest was so pumped at this point.
CG Seated Cable Rows 100x12, 12, 12, 12 - 3 more reps than last time

Incline BB Bench - 135x15, 155x15, 155x15, 155x13 - performed with 2 second negative
BB Bent Over Row 135x15, 155x15, 155x15, 155x12

Like I said I was short on time so I did not do the last Superset. Probably good so my elbow can heal up a tiny bit this week part of the reason I only went to 15 on the last two which are normally an 8-12 rep set.

Here are some progress pics from yesterday.

Invalid Link Removed
 
DreamWeaver said:
Your legs get leaner early...
Click to expand...

Why yes they do, I do need to work on foot placement again though. Knees are bent a little too far in Front Double Biceps, taking away from my sweep and my definition. They also need to be angled out a bit more in my side shots but the height is good on the side shots. Both legs need angled out a bit in my rear lat spread but all in all I am very happy with my progress.
 
Yep them wheels lean out quick! Looking good brother!
 
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