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As The Rush Comes ..........

Nice back and shoulders Flynike! ;) I'm sure the rest ain't too shabby either! :P
 
WEDNESDAY 10/17/12


Meal 1
22 Grams Brown Rice (Rise&Shine) Hot Cereal
1 tsp CocoNut Oil + Cinnamon
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Stevia drops


Meal 3
1/2 Cup Cottage Cheese
*Black Coffee


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 6
3 oz. Chicken
1 tsp Olive Oil
Veggies


WEIGHTS : Back/Calves
 
THURSDAY 10/18/12


Meal 1
22 Grams Brown Rice (Rise&Shine) Hot Cereal
1 TBSP Chia Seed + Cinnamon
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Stevia drops


Meal 3
Greek Yogurt
5 Fish Oil Caps
Stevia
*Black Coffee


Meal 4
3 oz. Chicken
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 6
3 oz. Chicken
Veggies


WEIGHTS : Arms/Hamstrings
 
FRIDAY 10/19/12


Meal 1
1/2 Cup Quinoa
1 tsp CocoNut Oil + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
1 tsp Coco Powder, Stevia drops


Meal 3
1/2 Cup Cottage Cheese
*Black Coffee


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 5 Spilled the shake after few sips :yell: of course didn't have any extra at work!
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 6
4.2 oz. Chicken
Veggies
*Coco Powder, Stevia


WEIGHTS : Shoulders
* Did not want feel like being at the gym this morning :mad:, not the best workout but didn't want to slack off just because its the end of the week!
 
SATURDAY 10/20/12 (Cheat Day) :)

Meal 1
42 Grams Quinoa (rise & shine hot cereal)
1 TBSP Almond Butter
Whey Protein (24 grams)
*Coffee, 2 TBSP CocoNut Creamer, Stevia , almond extract



Meal 2
3 Rice Cakes (Brown Rice)
1 TBSP Almond Butter + Walden Farm SF Jam
1/2 Cup LF Cottage Cheese


Meal 3
Tru Bar (Gluten Free granola bar)
~ 20-25 Multi-Grain Seeds Crackers
Cherry vodka , Diet Coke :)


Meal 4
Grilled Chicken Pear Salad (pear,veggies, blue cheese, cranberry, pecans ,balsamic cherry vinegarte)
Multi-Grain Seeds Crackers


Snack: Multi-Grain Seeds Crackers


Meal 5
Protein Bar (30 grams) carb conscious supreme protein bar (peanut butter pretzel twist)


Meal 6
Spicy Tuna Rolls
x 2 Vodka /Sugar Free Redbull


Meal 7
Protein Bar (15 grams) carb conscious supreme protein bar
Lots of Almonds :(
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Weighted in Saturday morning before having my cheat day, maintained at 124.4 from last saturday

Photo below of the BEST Salad I had in a very long time!! :lick:
 

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SUNDAY 10/21/12


Black Coffee


Meal 1
Chopped grilled chicken Cesar salad, mozzarella (Pic below) no, I did not have the bread and croutons :)


Meal 2
Shredded Chicken
Veggies
Low Fat Dressing



Meal 3
Whey Protein (30 Grams)
2 TBSP Flaxseed Meal
Stevia drops


Meal 4
4.5 oz Chicken
5 Fish Oil Caps
Veggies

Back to 6 meals tomorrow !!
 

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MONDAY 10/22/12


Meal 1
1/2 Cup Quinoa
1 tsp CocoNut Oil + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt (Non-Fat)
1 TBSP Chia Seeds


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies
*Black Coffee


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
Coffee


Meal 6
3 oz. Chicken
Veggies
*Coco Powder, Stevia drops

WEIGHTS : Back - Great Pump!!!
 
TUESDAY 10/23/12


Meal 1
1/2 Cup Quinoa
1 tsp CocoNut Oil + Cinnamon
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt (Non-Fat)
1 TBSP Chia Seeds


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies
*Black Coffee


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
* Black Coffee


Meal 6
3 oz. Chicken
Veggies
*Coco Powder, Stevia drops


WEIGHTS : Chest
 
WEDNESDAY 10/24/12


Meal 1
1/2 Cup Quinoa
1 TBSP Chia Seeds + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops + Almond Extract


Meal 3
1/2 Cup FF Cottage Cheese
5 Fish Oil Caps
*Coffee, Stevia


Meal 4
3 oz. Chicken
1 tsp CocoNut Oil
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
* Black Coffee


Meal 6
3 oz. Chicken
1 tsp Olive Oil
Veggies
*Coco Powder, Stevia drops


WEIGHTS : Walking Lunges, Leg Extensions, Squats, Leg Press, Hack Squats, more leg press super-set w light leg extensions!!! YES! Leg day!!!

Since I am taking friday off , I combined my quads and hamstrings today and skipping biceps this week
 
Weight status update : this morning 124 , lost 0.4 lb from last Saturday
I am looking maintain at 124 by next friday/saturday hoping I won't be retaining much water from the next 3 days :)
 
THURSDAY 10/25/12


Meal 1
1/2 Cup Quinoa
1 TBSP Chia Seeds + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
4 oz. Chicken
1 tsp CocoNut Oil
Veggies


Meal 4
Greek Yogurt
2 TBSP Flaxseed Meal
Stevia


*Skinny Vanilla Late (Grande) 120 cals , approx 16 grams sugar from non fat milk


Meal 5
Nectar Whey Protein (24 Grams)
5 Fish Oil Caps


Meal 6
Chicken salad
Balsamic dressing + parmasion cheese
* Green tea, stevia


Meal 7
Whey Protein (24 grams)

WEIGHTS : Shoulders/Calves

Tried to maintain a clean diet today , extra meal and latte other than that kept it good till tomorrow :)
 
Monday 10/29/12

Meal 1
Whey Protein (15 grams)
3 Egg Whites
1 TBSP Walden Farm SF Syrup + Pumpkin Spice
* Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 2
Greek Yogurt (non fat)


Meal 3
3 oz Chicken
Veggies
5 Fish Oil Caps


Meal 4
Whey Protein (15 grams)
1 TBSP Chia Seeds
*Coffee

Pre-Workout : 1 Scoop BCAA


Meal 5
Whey Protein (30 Grams)
Glutamine (8 Grams)
Stevia drops + 1 tsp CocoPowder

*CocoPowder, Stevia

WEIGHTS : Chest

* No carbs today, making up for what I had this past Saturday & Sunday :) Back on track this morning .. Tomorrow I'm sure will feel a lot less bloated !
 
TUESDAY 10/30/12


Meal 1
1/2 Cup Quinoa
1 tsp CocoNut Oil + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt
1 TBSP Chia Seed
* Black Coffee


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal


Meal 6
3 oz. Chicken
Veggies
*CocoPowder, Stevia


WEIGHTS : Back
 
WEDNESDAY 10/31/12
Happy Halloween!!!! 0 candy for me!


Meal 1
1/2 Cup Quinoa
1 tsp CocoNut Oil + Pumpkin Spice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Vanilla Stevia drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt
1 TBSP Chia Seed


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee, Stevia


Meal 6
3 oz. Chicken
Veggies
*Coco Herbal Tea, Stevia


WEIGHTS : Quads
 
THURSDAY 11/01/12
Happy National PB Day!!! :lick:

Meal 1
1/2 Cup Quinoa
1 Whole Egg
3 Egg Whites
Pumpkin Spice + Stevia Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer


Meal 2
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 3
3 oz. Chicken
5 Fish Oil Caps
Veggies


Meal 4
Greek Yogurt
1 TBSP Chia Seed


Pre-Workout : 1 Scoop BCAA


Meal 5
1/2 Cup Brown Rice
Whey Protein (30 Grams)
Glutamine (8 Grams)
Stevia drops
*CocoPowder, Stevia


WEIGHTS : Shoulders/Biceps
 
flynike said:
Weight status update : this morning 124 , lost 0.4 lb from last Saturday
I am looking maintain at 124 by next friday/saturday hoping I won't be retaining much water from the next 3 days :)
Click to expand...

Almost there!

Are you doing your own diet? If so, its impressive. Seems like you have the carb cycling nail down for your body. Good stuff.
 
FRIDAY 11/02/12

Meal 1
1/2 Cup Quinoa
5 Egg Whites
1 tsp CocoNut Oil
Pumpkin Spice + Stevia Vanilla drops
*Coffee, 2 TBSP CocoNut Creamer


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
Greek Yogurt (non fat)
1/2 oz. Hemp Seeds


Meal 4
3 oz. Chicken
5 Fish Oil Caps
Veggies
*Black Coffee


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 6
3 oz. Chicken
Veggies
*CocoPowder, Stevia


WEIGHTS : Triceps/Hamstrings
 
Updates!!!

I am Introducing more food, alcohol :) to my diet on weekends only, progress may slow down a little.

After almost 1/2 gallon of frozen yogurt and yummy toppings, creme burlee, and HUGE breakfast from last Sunday, and back on my diet for Monday morning , looks like I have gained 0.4 lb , so I'm at 124.4 this morning, will weigh in tomorrow morning before I start my weekend :) will still be enjoying my saturday and sunday but not going overboard like last weekend :nono:
 
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