Man Boobs of Steel

DeadBolt · 12-10-2004, 03:55 PM

Quote:

Originally Posted by CowPimp

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E

Meal2
trioplex bar

Meal3
2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4 - PWO
1 cup oats, 2 scoops whey

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pita, celery

Meal6
quizno's chicken sub (chicken, honey musted sauce, veggies, bacon, cibata)

Meal7
1 turkey sausage, tomato sauce, tin sardines, 6oz brown rice, cucumber

Snack
1 scoop whey, glass 2% milk

Meal8
1 cup 2% cottage cheese, 2 TBS PB

Some good fun cheating today. I bet I got in a good 5K calories. That chicken sub was huge, and I devoured it all. My dad made some turkey sausage in some bitchin' tomato sauce that was all kinds of spiced up. I guess that meal wasn't too terrible, but I don't really care either way. When I cheat, I cheat. Tomorrow I return to normal eaiting behaviors.

I'd kill to be allowed to eat that much now. Today I actually had a little cheat meal but super low in carbs...just high in cals. Other then that diet has been very strict...and boy I could so double what I am eating now and be happy LOL.

**CowPimp** · 12-10-2004, 11:49 PM

Quote:

Originally Posted by DeadBolt

I'd kill to be allowed to eat that much now. Today I actually had a little cheat meal but super low in carbs...just high in cals. Other then that diet has been very strict...and boy I could so double what I am eating now and be happy LOL.

Haha, I feel that. Are you cutting at the moment? I hate cutting. It sucks so bad. That's why I'm being very conservative with this bulk.

**CowPimp** · 12-11-2004, 12:59 AM

Callisthenics

Warm-up
100 Jumping Jacks

Rest ~ 30 Seconds

Plyometrics
Jump Squats x 30
Clap Pushups x 15
Calf Jumps x 50

Rest ~1 Minute

Muscular Endurance
Squats x 35
Pushups x 20
Bicycle Crunches x 50
Chinups x 10

Rest ~1 Minute

Rock Climbers x 25
Rest ~ 30 Seconds
Rock Climbers x 20

Cool-down
Full body stretching

I did my indoor version of the program today. It was definitely enjoyable, although next time I'm going to do it bare foot and shirtless. Next week I'm going to increase the volume slightly.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E

Meal2 - PWO
1 cup oats, 2 scoops whey

Meal3
2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 5oz brown rice, 25G olive oil dressing & flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop whey

Meal7
1 cup 2% cottage cheese, 2 TBS PB

Rocco32 · 12-11-2004, 05:58 AM

Good w/o's Cowpimp. Don't sweat the 255 bench. Where did you have trouble with it?!? Your squats are very impressive, though I think you did go to heavy with the speed squat. Looking awesome in here!

DeadBolt · 12-11-2004, 08:49 AM

Quote:

Originally Posted by CowPimp

Haha, I feel that. Are you cutting at the moment? I hate cutting. It sucks so bad. That's why I'm being very conservative with this bulk.

Yea I have been cutting since the second week of november. At first it wasn't so bad b/c my diet was really crappy but I guess my metabolism has been jump started into overdrive and man I could eat a boatload of food if it were in front of me. But hey its something I gotta go for March 6th lol.

squanto · 12-11-2004, 08:56 AM

Quote:

Originally Posted by CowPimp

I did my indoor version of the program today. It was definitely enjoyable, although next time I'm going to do it bare foot and shirtless.

You sicco.
You lift weights too much. You should do more drugs.

BritChick · 12-11-2004, 09:03 AM

Good morning CowPimp... I'm surfing new territory this morning!

Workouts are looking awesome.

What are Rock Climbers?

DeadBolt · 12-11-2004, 09:26 AM

Those calistetics you do are nuts cow...you just obsessed. Its the only word to describe it lol. But your lookin good man!

**CowPimp** · 12-12-2004, 01:41 AM

rock4832
My bench stopped short almost exactly when the triceps take over. I would say just barely below the mid point. I definitely went too heavy with the squats, but I'm returning to the basics of the protocol on DE training next week.

DeadBolt
Arg... Cutting... Well, keep it up. I know you have the dedication to do what you set out to.

The callisthenics are great. They don't take long, but they're killer. I'm going to start incorporating calf jumps on a regular basis too. They make my calves nice and sore the following day, although that will probably diminish as I adapt more to the training.

squanto
Stop stealing my crack pipe so I can continue to.

BirtChik
Imagine getting down on all fours, as though you were going to crawl. Put one leg out straight behind you. Push yourself up so the knee of the bent leg no longer touches the ground, only the foot of the straightened leg, and your two hands. Kick the bent leg out while simultaneously bringing the straight leg in. Once for each leg is considered one repetition. I can do a lot of them, but not while I'm still out of breath.

I hope that explained it properly. It's a wonderful way to finish yourself off when you're already out of breath. Thanks for stopping in.

Bench Press DE:

Warm-up
5 minutes elliptical

Bench Press - Alternating Grip
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Lockouts
245 x 2
245 x 2
245 x 2

WG Chinups
25 x 5
25 x 5
25 x 5

Upright Rows
125 x 4
125 x 4
125 x 4

DB Overhead Extensions
75 x 4
75 x 3
75 x 2

Cool-down
Upper body & core stretching

My workout felt solid today. It wasn't perfect, but I can't complain. I decided to go with a more standard DE lifting style. This was 55% of my 1RM. I'm going to start over next week at 50% and wave up to 60% over the course of 4 weeks in 2.5% increments, as is suggested (60-70% for 2 reps for squat/DL day).

Lockouts were good. I tried to match the point where I got stuck on 255 as the bottom of the lift as best I could remember. I figured that would make the most sense. I gained a repetition on chinups, and I increased the weight 10 pounds on upright rows at the expense of 2 repetitions. I overestimated the weight for overhead DB extensions, but I have something work for next time. In terms of extensions movements, that is definitely one of my favorites.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E

Meal2 - PWO
1 cup oats, 2 scoops whey

Meal3
2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 6oz sweet potato, 20G olive oil dressing & flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop whey

Snack
spoon PB

Meal7
1 cup 2% cottage cheese, spoon PB

Randy · 12-12-2004, 02:16 AM

I made some Christmas Nut Fudge today after my workout

Anyone want a piece? mmmmmmm mmmmm mmmmmm sure is good

I had to do it, tradition ya know

Rocco32 · 12-12-2004, 05:09 AM

Looks like a good w/o, but could you have gone heavier on lockouts?

BigDyl · 12-12-2004, 10:18 AM

Solid workout. Since I have never seen the dynamic lifts done, how fast do you push it up on the 3 reps? Is it controlled down and fast as you can up?

**CowPimp** · 12-12-2004, 10:59 AM

Randy
You bastard! Don't toy with us like that...

rock4832
I probably could have gone heavier, but I am just taking the advice that SF gave me at one time. Basically, he said take the weight you failed on, drop it by 10 pounds or so, and do lockouts at that weight. I may incorporate lockouts as an ME lift at some point, and then I will go as heavy as possible. I try to avoid doing singles on anything but the ME lift to give my CNS a break.

BigDyl
I definitely make the eccentric motion controlled; I pause on the chest for 1-2 seconds to try and minimize the effect of the myotatic stretch reflex; I explode as fast as I possibly can on the concentric portion of the lift.

Rocco32 · 12-12-2004, 12:29 PM

Makes sense. He told me to incorporate the lockouts on DE bench day and break the reps and sets up as I saw fit. Just make sure they equal out to 20-25 reps total. What do you think about fitting Jerk and clean into ME day?

BritChick · 12-12-2004, 12:50 PM

Quote:

Originally Posted by CowPimp

BirtChik
Imagine getting down on all fours, as though you were going to crawl. Put one leg out straight behind you. Push yourself up so the knee of the bent leg no longer touches the ground, only the foot of the straightened leg, and your two hands. Kick the bent leg out while simultaneously bringing the straight leg in. Once for each leg is considered one repetition. I can do a lot of them, but not while I'm still out of breath.

Thanks

Rocco32 · 12-12-2004, 01:05 PM

Quote:

Originally Posted by CowPimp

rock4832

BirtChik
Imagine getting down on all fours,

Alright, I'm imagining Kerry down on all fours, go on...

BigDyl · 12-12-2004, 03:33 PM

Quote:

Originally Posted by rock4832

Alright, I'm imagining Kerry down on all fours, go on...

Randy · 12-12-2004, 04:17 PM

Quote:

Originally Posted by CowPimp

Randy
You bastard! Don't toy with us like that...

**CowPimp** · 12-12-2004, 11:22 PM

rock4832
I will definitely consider doing cleans on ME day, but I'm not comfortable enough with form yet. I did include it in one DE workout as the speed lift. I think I'll keep it there until I really feel comfortable with it. In fact, I might do an olympic routine at some point. Olympic lifts are great.

BirtChick
No problem, but now you have to make a video of you doing them. Make sure the camera is angled so we can ensure proper glut activation...

Rocco32 · 12-13-2004, 05:18 AM

Quote:

Originally Posted by CowPimp

rock4832
I will definitely consider doing cleans on ME day, but I'm not comfortable enough with form yet. I did include it in one DE workout as the speed lift. I think I'll keep it there until I really feel comfortable with it. In fact, I might do an olympic routine at some point. Olympic lifts are great.

BirtChick
No problem, but now you have to make a video of you doing them. Make sure the camera is angled so we can ensure proper glut activation...

Cool, I'm thinking of incorporating them into my w/o somehow. Haven't figured out exactly how yet, I don't want to neglect my squat and dead anymore than I absolutely have to.

**CowPimp** · 12-14-2004, 12:21 AM

Quote:

Originally Posted by rock4832

Cool, I'm thinking of incorporating them into my w/o somehow. Haven't figured out exactly how yet, I don't want to neglect my squat and dead anymore than I absolutely have to.

I enjoy them as a DE lift, and as I said, I will be keeping them there a while. They are meant to, and have to, be done explosively. It only makes sense to incorporate them as a DE lift at some point.

By the way, I ate the same shit yesterday, and I didn't workout. Nothing special. I forgot to post...

**CowPimp** · 12-14-2004, 01:25 AM

Squat/Deadlift ME:

Warm-up
5 minutes elliptical

Sumo Deadlifts
235 x 3
255 x 3
275 x 3
295 x 3
315 x 1
335 x 1
365 x Miss
355 x 1

Good Mornings
205 x 5
205 x 5
205 x 5

Hyperextensions
90 x 10
90 x 10
90 x 10

Decline Situps
65 x 10
65 x 10
65 x 8

Leg Press
390 x 8
390 x 8
390 x 8

Cool-down
Lower body & core stretching

Although I missed my new PR attempt, I had a really awesome workout. Good mornings felt really solid. Usually there is a repetition or two with good mornings where I feel I don't use enough ROM or something of the sort, but every repetition felt really good. I succeeded on maintaining a cleaner 10 repetitions of hyperextensions. I got very close to hitting 10 reps on all the sets of decline situps. As well, the leg press got a nice 2 repetition increase. Basically, everything but my ME attempt looked good.

My lower back still appears to be my weakness, but I think that will come up in time. 365 was freaking glued to the floor. Hyperextensions every squat/deadlift workout and good mornings as a frequent ME exercise should help remedy the situation.

My triceps are still sore from Saturday. I think those extensions really did a number of them. Now, my lower back and quads are really sore. The lower back soreness tells me I'm headed in the right direction. The soreness is great. Call me a sadist, but I enjoy the soreness.

Meal1
4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E

Meal2 - PWO
1 cup oats, 2 scoops whey

Meal3
2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber

Meal4
trioplex bar

Meal5
can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery

Meal6
tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & flax seed, lettuce, tomato

Snack
1 cup 2% milk, 1 scoop whey

Meal7
1 cup 2% cottage cheese, 2 TBS PB

DeadBolt · 12-14-2004, 02:02 AM

Quote:

Originally Posted by CowPimp

The soreness is great. Call me a sadist, but I enjoy the soreness.

I think if you don't enjoy it something is wrong! Lookin good man...awsome good AM's and sumo's. I gotta start getting more of these 2am fire calls so I can get to your journal earlier LOL.

12-11-2004, 12:59 AM	#393
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Friday, December 10th Callisthenics Warm-up 100 Jumping Jacks Rest ~ 30 Seconds Plyometrics Jump Squats x 30 Clap Pushups x 15 Calf Jumps x 50 Rest ~1 Minute Muscular Endurance Squats x 35 Pushups x 20 Bicycle Crunches x 50 Chinups x 10 Rest ~1 Minute Rock Climbers x 25 Rest ~ 30 Seconds Rock Climbers x 20 Cool-down Full body stretching I did my indoor version of the program today. It was definitely enjoyable, although next time I'm going to do it bare foot and shirtless. Next week I'm going to increase the volume slightly. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E Meal2 - PWO 1 cup oats, 2 scoops whey Meal3 2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery Meal6 tin sardines, 3oz chicken breast, 5oz brown rice, 25G olive oil dressing & flax seed, lettuce, tomato Snack 1 cup 2% milk, 1 scoop whey Meal7 1 cup 2% cottage cheese, 2 TBS PB
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-11-2004, 05:58 AM	#394
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Good w/o's Cowpimp. Don't sweat the 255 bench. Where did you have trouble with it?!? Your squats are very impressive, though I think you did go to heavy with the speed squat. Looking awesome in here!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-11-2004, 09:26 AM	#398
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Those calistetics you do are nuts cow...you just obsessed. Its the only word to describe it lol. But your lookin good man!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

12-12-2004, 01:41 AM	#399
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	rock4832 My bench stopped short almost exactly when the triceps take over. I would say just barely below the mid point. I definitely went too heavy with the squats, but I'm returning to the basics of the protocol on DE training next week. DeadBolt Arg... Cutting... Well, keep it up. I know you have the dedication to do what you set out to. The callisthenics are great. They don't take long, but they're killer. I'm going to start incorporating calf jumps on a regular basis too. They make my calves nice and sore the following day, although that will probably diminish as I adapt more to the training. squanto Stop stealing my crack pipe so I can continue to. BirtChik Imagine getting down on all fours, as though you were going to crawl. Put one leg out straight behind you. Push yourself up so the knee of the bent leg no longer touches the ground, only the foot of the straightened leg, and your two hands. Kick the bent leg out while simultaneously bringing the straight leg in. Once for each leg is considered one repetition. I can do a lot of them, but not while I'm still out of breath. I hope that explained it properly. It's a wonderful way to finish yourself off when you're already out of breath. Thanks for stopping in. Bench Press DE: Warm-up 5 minutes elliptical Bench Press - Alternating Grip 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 135 x 3 Lockouts 245 x 2 245 x 2 245 x 2 WG Chinups 25 x 5 25 x 5 25 x 5 Upright Rows 125 x 4 125 x 4 125 x 4 DB Overhead Extensions 75 x 4 75 x 3 75 x 2 Cool-down Upper body & core stretching My workout felt solid today. It wasn't perfect, but I can't complain. I decided to go with a more standard DE lifting style. This was 55% of my 1RM. I'm going to start over next week at 50% and wave up to 60% over the course of 4 weeks in 2.5% increments, as is suggested (60-70% for 2 reps for squat/DL day). Lockouts were good. I tried to match the point where I got stuck on 255 as the bottom of the lift as best I could remember. I figured that would make the most sense. I gained a repetition on chinups, and I increased the weight 10 pounds on upright rows at the expense of 2 repetitions. I overestimated the weight for overhead DB extensions, but I have something work for next time. In terms of extensions movements, that is definitely one of my favorites. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E Meal2 - PWO 1 cup oats, 2 scoops whey Meal3 2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery Meal6 tin sardines, 3oz chicken breast, 6oz sweet potato, 20G olive oil dressing & flax seed, lettuce, tomato Snack 1 cup 2% milk, 1 scoop whey Snack spoon PB Meal7 1 cup 2% cottage cheese, spoon PB
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-12-2004, 02:16 AM	#400
Randy Woof! Woof! Woof! Elite Member Join Date: Oct 2003 Location: California Posts: 7,859 Photos: 4	I made some Christmas Nut Fudge today after my workout Anyone want a piece? mmmmmmm mmmmm mmmmmm sure is good I had to do it, tradition ya know
	- O F F I C I A L . L I N K . M A S T E R - Maintains a Reference to all Gopros P/RR/S Links Gopros latest routines: CLICK HERE Lift like a Chicken Look Like a Chicken

12-11-2004, 09:03 AM	#397
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good morning CowPimp... I'm surfing new territory this morning! Workouts are looking awesome. What are Rock Climbers?

12-12-2004, 05:09 AM	#401
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Looks like a good w/o, but could you have gone heavier on lockouts?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-12-2004, 10:59 AM	#403
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Randy You bastard! Don't toy with us like that... rock4832 I probably could have gone heavier, but I am just taking the advice that SF gave me at one time. Basically, he said take the weight you failed on, drop it by 10 pounds or so, and do lockouts at that weight. I may incorporate lockouts as an ME lift at some point, and then I will go as heavy as possible. I try to avoid doing singles on anything but the ME lift to give my CNS a break. BigDyl I definitely make the eccentric motion controlled; I pause on the chest for 1-2 seconds to try and minimize the effect of the myotatic stretch reflex; I explode as fast as I possibly can on the concentric portion of the lift.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-12-2004, 12:29 PM	#404
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Makes sense. He told me to incorporate the lockouts on DE bench day and break the reps and sets up as I saw fit. Just make sure they equal out to 20-25 reps total. What do you think about fitting Jerk and clean into ME day?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-12-2004, 11:22 PM	#409
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	rock4832 I will definitely consider doing cleans on ME day, but I'm not comfortable enough with form yet. I did include it in one DE workout as the speed lift. I think I'll keep it there until I really feel comfortable with it. In fact, I might do an olympic routine at some point. Olympic lifts are great. BirtChick No problem, but now you have to make a video of you doing them. Make sure the camera is angled so we can ensure proper glut activation...
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-14-2004, 01:25 AM	#412
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Squat/Deadlift ME: Warm-up 5 minutes elliptical Sumo Deadlifts 235 x 3 255 x 3 275 x 3 295 x 3 315 x 1 335 x 1 365 x Miss 355 x 1 Good Mornings 205 x 5 205 x 5 205 x 5 Hyperextensions 90 x 10 90 x 10 90 x 10 Decline Situps 65 x 10 65 x 10 65 x 8 Leg Press 390 x 8 390 x 8 390 x 8 Cool-down Lower body & core stretching Although I missed my new PR attempt, I had a really awesome workout. Good mornings felt really solid. Usually there is a repetition or two with good mornings where I feel I don't use enough ROM or something of the sort, but every repetition felt really good. I succeeded on maintaining a cleaner 10 repetitions of hyperextensions. I got very close to hitting 10 reps on all the sets of decline situps. As well, the leg press got a nice 2 repetition increase. Basically, everything but my ME attempt looked good. My lower back still appears to be my weakness, but I think that will come up in time. 365 was freaking glued to the floor. Hyperextensions every squat/deadlift workout and good mornings as a frequent ME exercise should help remedy the situation. My triceps are still sore from Saturday. I think those extensions really did a number of them. Now, my lower back and quads are really sore. The lower back soreness tells me I'm headed in the right direction. The soreness is great. Call me a sadist, but I enjoy the soreness. Meal1 4 egg whites, 1 egg, 1/2 cup flax cereal, 1/2 cup 2% milk, 1 cup apple juice, 20G brewer's yeast, multivitamin/mineral, vitamin C, vitamin E Meal2 - PWO 1 cup oats, 2 scoops whey Meal3 2 slices WW bread, 2 TBS PB, 2 scoops egg protein, cucumber Meal4 trioplex bar Meal5 can tuna, 2oz chicken breast, 2 TBS safflower mayo, 1 1/2 WW pitas, celery Meal6 tin sardines, 3oz chicken breast, 6oz brown rice, 20G olive oil dressing & flax seed, lettuce, tomato Snack 1 cup 2% milk, 1 scoop whey Meal7 1 cup 2% cottage cheese, 2 TBS PB
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos