03-07-04 High Carb Day
0815: 1 1/2 cups fibre one, 2 scoops O.N. Whey mixed in water on top, 4 fish oil, 1/2 apple
1130: 4 oz grilled chicken breast on 2 cups of salad. Made dressing from 2 TBL light mayo and vinegar.
1345: 3 oz grilled chicken breast, 1 can green giant asparagus, 4 fish oil
1745: 8 grapes, 1 1/2 cups LF cottage cheese, 1 large whole grain bagel, 1 cup fresh green beans, 4 fish oil
2100: 1/2 apple, 1 cup fibre one, 2 scoops O.N. whey mixed in water on top, 1 cup fresh green beans
2300: PWO: exactly the same as last meal + 4 fish oil
2401 cals
54 fat including fish oil
310 carbs
279 protein
ICE
Swole V2
ZMA
Bastards at work actually made me work.........ha......ha....
On the road, so I worked out at a gym.
Legs
Squats on smith machine
12-135 warm up
8-165
8-175
8-185
6-195
6-205
Icarian horizontal leg press (selectorized)
10-180
8-200
6-220
Leg Ext
12-120
10-125
8-130
8-140
8-150
6-160
Leg Curl
12-80
12-90
10-110
8-120
8-130
6-140
Seated Calves
15-70
12-80
12-90
12-100
11-100
10-110
ABS
__________________________________________________ __
03-08-04
Low Carb Day
0730: Starkist flavored tuna pack, 1 cup fresh green beans, 4 fish oil, 2 TBL half n half in coffee
1000: 2 scoops NECTAR
1430: 1/2 cup LF cottage cheese, 7 egg whites, 1/4 cup FF cheese, 1 cup oats, 8 grapes, 4 fish oil
1745: 1/2 can Members Mark canned chicken breast, 2 slices pickle, 2 cups salad, 2 TBL light mayo, 4 fish oil
2045: 10 grapes, 5 oz filet mignon grilled, 1 cup green beans, 1/2 lg. sweet potato
2315: PWO: 8 grapes, 2 scoops O.N. whey mixed in water on top of 1 cup fibre one.
2363 cals
72 fat including fish oil (Does filet mignon have that much fat? 19 grams per 5 oz?)
194 carbs
271 protein
ICE
Swole V2
ZMA
Chest
Flat Bench
10-155 warm up
8-185
6-195
4-200
3-210
Incline DBS
10-65
7-70
4-75
4-75
Incline Flys
10-40
8-45
5-50
6-50
DB Pull-overs
12-55
10-60
6-70
6-75
This diet kicks ass! Haven't taken weight in a while, but I'm definitely down a little (32" jeans are getting loose). Body fat noticeably down as well. Strength is actually increasing in almost every category (This might be due to increasing time between sets and switching to 1 body part per day). Much more vascular and defined. Ordered some lipoDerm-Y for a little stubborn fat around love handles. 2 more weeks (max) on this and the bulk begins.![]()




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