Monday, Monday

February 15th, 2010

2/16/10 Food Log:

Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)

Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato

Squat Workout
Week 1- 70%,80%,90%

1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)

2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps

3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side

That’s it for today.  I have a bunch of things to get done and needed to put time into other things today.

Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli

Meal 4:
Full Strength MRP (40P,25C,5F)

Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)

Meal 6:
4oz. Steak (34P,7F)
Asparagus

Daily Total: (285P, 202C, 78F) Calories = 2650


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3 Responses to “Monday, Monday”

  1. Dan says:
    February 22, 2010 at 3:27 pm

    Not a bad week, but not as good as the previous two weeks. Saturday night was a good time for my social life, real bad for my diet life.

    May 4, 2009
    Started on a 2500 cal. diet, quit using any kind of alcoholically beverages for 3 months.
    Body Weight: 288lbs
    Lean Mass : 219ibs
    Body Fat : 69lbs
    Body Fat % : 24.0%

    August 2, 2009
    Body Weight : 285lbs
    Lean Mass : 230lbs
    Body Fat : 55lbs
    Body Fat % : 19.2%

    After August 2, would string a couple of good weeks together than a bad week. Real bad over Christmas. Manage to rebound after the holidays.

    January 24, 2010, fair good last couple of weeks:
    Body Weight: 296lbs
    Lean Mass : 237lbs
    Body Fat : 59lbs
    Body Fat % : 19.9%

    My goals is to give up the alcohol (Beer) for the next 6 weeks, and drop my weight down to below 280lbs.

    February 14, 2010 Body Weight: 293lbs. Not a bad start.

  2. Lg says:
    February 22, 2010 at 4:51 pm

    Monday, Monday

    Started off pretty good, My buddy’s place has the eggs and I got him on Ezekiel bread a while ago. Then a full strength and berries, lunch was grilled chicken and salad. I don’t have my dream protein with me, so were gonna have to improvise… dinner will be fine. Stay tuned.

  3. Todi says:
    February 22, 2010 at 8:25 pm

    That’s alot of eggs. I’m going to need a chicken.

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