3-25-08
Weight: 225 and leaner! What the hell is going on? CUT DIET!
Training
LEGS in prep for Nationals, *****ES!
I was at the gym EARLY so that I could devote all of my free time to work and my daughter Kami. She is going through some adjustment with the new brother, but she is so damn cute!
I slammed legs and am feeling great. I will probably be training 4 days a week with cardio on my off days. My split will be the same, but will have more days off. It will be:
Back, Traps, Biceps
Chest, Delts, Triceps
OFF
Legs
Back, Traps, Biceps
OFF
OFF
Chest, Delts, Triceps
Legs
OFF
Back, Traps, Biceps
Chest Delts, Triceps
You get the point…..
I am looking full and vascular and my sleep is at an all time low! But, my Cut Diet is TRUMP TIGHT. Here it be:
Meal 1 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm
1 tbsp oil or 2tbsp PB
1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 15g carbohydrates, 15g fat
Meal 2 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm
1 tbsp oil or 2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 15g carbohydrates, 15g fat
Meal 3 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
42g protein, 15g carbohydrates, 15g fat
Meal 4 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
42g protein, 15g carbohydrates, 15g fat
Meal 5 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)+ 5g GlutaForm
1 tbsp oil or 18 almonds
1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
42g protein, 15g carbohydrates, 15g fat
Meal 6 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 8 oz steamed asparagus
3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
42g protein, 15g carbohydrates, 15g fat
Meal 7 6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 4 oz steamed asparagus
1 tbsp oil
42g protein, 15g carbohydrates, 15g fat
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) – 105g = 420 Calories, Fat – 105g = 945 Calories
Total Calories – 2541 Calories NON-carbohydrate night
Every 21st meal is the Carb meal. It is the last meal and it replaces Meal 7. The Carb Meal must be eaten in this order.
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
2. ¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
2 tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
3. 8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals
Squats
135 x 15
185 x 15
225 x 12
275 x 12
315 x 10
365 x 8
405 x 6
225 x 20
Leg Curls
5 sets
1 leg leg press
4 sets
V Squats
4 sets up to 5 plates per side
Tip Toe squats
Up to 275 for 10
Lunges
10 sets with 30lb DBs
Calf Raise
5 sets
Weighted Decline Sit ups
55lb for 3 sets of 10
Hanging Leg Raise
3 sets of 10
Cardio
Chasing a 2 year old and being my wife’s *****.
The Xtend Megadose Experiment
WITH teh Grape XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Refreshing Berry Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Dialene 4
Yohimbine HCl