Today was a no-lifting day.  I'm really wrestling with where to take my training.  I am very comfortable with my nutrition this week and know I'm going to put up some good numbers. I can just feel it.

The trainer wants me to do a full body workout that involves alot of body weight exercises.  This is not something I've been comfortable with in the past, but I'm doing my best to have an open mind.  I want to burn off more fat.  It is amazing, but I no longer have any flab under my arms or at the top of my chest.  It pretty much all sits in my abdominal area (pretty typical of a male). 

I feel like I might want to give the trainer a go for a trial period of say 6 weeks and see what results I get.  Perhaps having someone pushing me harder than I push myself will give me even better results?  Just the thought of what those kinds of workouts will be like is almost scary.  I push myself extremely hard as it is, so a trainer pushing me even harder is quite something.  I do know that during my initial free session he had me use the Smith Machine for the correct purpose–push ups and upside down rows.  Yes, he placed the Smith Machine bar up high and had me get under it and do body weight rows (these are supposed to help with chin ups).  I then immediately went to push ups on the bar (very slow tempo) followed by prisoner squats and then a plank held as long as I could.  That was one circuit.  I had to complete 3 of those.  Next we did some squats with a pulley row.  Those were killer, especially coming off of being sick.  It was a very good workout overall and that's why I think I might just entertain the thought of working with the trainer.

Accountability Log:

Week Begins 4/13/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	LC	HC	LC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	Lift	N/A
Cardio *	N/A	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 oz	264 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012	3025
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28	60/30/10
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15	15
Total Possible	15	15	15	15
Mission 2 Total Complete	1024	1039	1054	1069	1069	1069	1069
Mission 2 Total Possible	1050	1065	1080	1095	1095	1095	1095
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 74 of 100
	Meal/Training Plan:  Real-time accountability
	Day 74: April 16, 2008
3:30 a.m.	Meal 1:  Protein shake with oatmeal, and yogurt
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  PACE cardio — bike — 24 minutes
5:00 a.m.	Supplements: Protein shake, oatmeal, banana, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, brown rice, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, 2 slices whole wheat bread, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast, oatmeal, large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, oatmeal, large salad and 3 glasses of water
6:30 p.m.	Meal 6:  2 chicken breasts, 2 cups of snap peas, large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

	Workout Log:
	PACE Bike	24 minutes

Thought for the Day:

The best way to get ahead of yourself is to plan ahead.

Until tomorrow…GET BACK TO LIFTING!

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My post regarding my opinion of fasting and the need for the Shreddersphere to be careful about its content has apparently struck a chord with many of you.  I've gotten comments from people who haven't commented on the blog in a long time.  Frankly, I figured this would be the case, but I am serious about my stance on this issue.  I think that people are compromising their results by fasting.  I believe that while they are getting decent results, they could get even better results by eating.  I am concerned that people are reading these blogs and going out and trying things without doing their own research.  I know that I personally get over 200 hits a day on this blog, but get nowhere near that many comments, so I know there are lurkers out there who are reading and not commenting.  I am concerned because I don't want these people trying things without understanding what they are getting themselves into.

Look at Adam Waters for example.  I'm sure you've all read the following disclaimer:

“Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.”

I am merely preaching the exact same thing.  So fasting is popular with the Shreddersphere right now and my comments are unpopulare, but they are important because hopefully they've made some people think long and hard about what they are doing before they do it.

I'm not doing this for my own edification.  I'm not doing this to make a million dollars.  I'm doing this in hopes of helping just one person change their life.

Accountability Log:

Week Begins 4/13/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	LC	HC	LC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	Lift	N/A
Cardio *	N/A	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz	240 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988	3012
Ratios (C/P/F)	10/58/32	9/61/30	10/62/28
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15	15
Total Possible	15	15	15
Mission 2 Total Complete	1024	1039	1054	1054	1054	1054	1054
Mission 2 Total Possible	1050	1065	1080	1080	1080	1080	1080
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 73 of 100
	Meal/Training Plan:  Real-time accountability
	Day 73: April 15, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil
3:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
4:00 a.m.	Workout:  Lifting, FYA
5:00 a.m.	Supplements: Protein shake, 1/2 portion oatmeal, BCAAs, glutamine
6:30 a.m.	Meal 2:  Chicken breast, large salad and 3 glasses of water
9:30 a.m.	Meal 3:  Chicken breast, large salad  and 3 glasses of water
12:30 p.m.	Meal 4:  Chicken breast large salad and 3 glasses of water
3:30 p.m.	Meal 5: Chicken breast, large salad and 3 glasses of water
4:00 p.m.	Workout: PACE Cardio – Elliptical – 24 minutes
6:30 p.m.	Meal 6:  Stir fry (tofu, chicken breast, snap peas, onions, brocolli, carrots), large salad,  3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Tuesday, 4/15/2008	B4	Start:  3:45 a.m. End: 4:47 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Barbell Bench press	185 x 6	210 x 1	195 x 6	215 x 1	185 x 10
Barbell bent over row	185 x 6	220 x 1	195 x 6	225 x 1	175 x 10
Close-grip lat pulldown	200 x 6	200 x 6
DB shoulder press	65 x 6	65 x 6
Lower-body Russian Twist	25	25

Thought for the Day:

Stand for what you believe in and believe in what you stand for.

Until tomorrow…GET BACK TO LIFTING!

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I have gotten several comments (all disagreeing with me) about my fasting research.  I wanted to respond in one place, hence this entry.

As those of you who “know” me already know, I don't post something like that without looking at all sides.  I have read Eat Stop Eat and a few other “freebie” fasting manuals on the web.  I read the positive articles and the negative articles and that's how I came to the conclusion I came to.  Yes, everyone is attached to their fasting and that's fine, but the point I am trying to bring up, the information I am trying to share is important and one that should not be ignored.

When you measure your results after fasting, how do you know you couldn't have increased your LBM even more?  What I'd like to see is each of you who are fasting show me your numbers.  Show me what your weight and fat % was when you started and what it was when you finished.  My guess is that you are going to show LBM loss.  Why?  Well, just going into any caloric deficit causes this to happen.  It is why I've gone to the Chris Aceto method–he is a highly paid expert and the reason he is a highly paid expert is that he can cut the fat and preserve the muscle.  That's even the point of Tom Venuto's book, Burn the Fat, Feed the Muscle–you burn fat while keeping the muscle to the best of your ability.

Yes, each person is different, but physiology is the same for every human body.  If I can drop my calories 20% and cause LBM loss, what is going to happen if I completely lose 2 days of eating and cut my calories by 20% on top of that?  I'm creating a larger caloric deficit than normal, which drops my LBM even faster than normal.

The bottomline:  I am not here to condemn what anyone is doing, I'm here to play the devil's advocate.  I say what is on my mind and this fasting issue has bothered me for a long time.  Everyone talks about the results they get, but all I see is scale measurements and honestly, the scale means nothing to me as long as I'm losing fat.  Look at my latest results.  I lost fat and maintained muscle for the first time in weeks because I upped my calories and controlled my carbs. 

There is no one way to do this, but fasting just doesn't make sense to me and I wanted to be sure the opposing viewpoint got out there.  I plan to post a question on BTFIC and see what the response is.  I will report back at that time.

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Today was another awesome workout.  I am really loving life these days in the gym.  I hit some personal bests yet again (see log below). 

My commentary today might not be popular, but I feel I need to say it.  One thing I've noticed about the Shreddersphere that is encouraging and concerning at the same time is the tendency for people to follow what others are doing in search of the magic bullet for fat loss.  I'm the first to admit that I enjoy experimenting, but I make sure to stick with something long enough to analyze the results.  It concerns me that there are people who are jumping from one thing to another in search of “what works” when the reality is that they won't ever find “what works” if they don't give it a chance to work.

We all have an obligation to explain what we are doing because too many people are reading our posts and trying out our ideas for us to just do things on a whim.  I get concerned about the movements that occur within the Shreddersphere at times because I feel that we are influencing other people.  This is what lead me to investigate fasting as a nutritional strategy.

When I first heard about fasting I got an immediate red flag because it reminded me of Tom Venuto's comments about eating.  First, Tom says that a “diet” is “any severe restriction of food or calories that's temporary.” (Burn the Fat, Feed the Muscle, p. 38).  He goes on to say “First, the weight loss from very low calorie dieting almost never lasts; 95% of the people who lose weight on conventional diet programs can’t keep it off. The second problem is that most of the weight you lose from low calorie dieting is muscle, not fat. If permanent fat loss without losing muscle is your goal (it should be), then it would be closer to the truth to say “diets never work.”” (Burn the Fat, Feed the Muscle, p. 38).  Tom goes on to talk about the Starvation Response and how it is an awesome genetic miracle programmed to keep us alive in times of food shortage.  However, “Your body can't tell the difference between dieting and starvation.” (Burn the Fat, Feed the Muscle, p. 40).  Even more scary than that, “This wonderful feature of human evolution is a blessing if you’re stranded out in the wilderness with no food. During periods of starvation, the body slowly begins to feed off itself, burning fat stores, muscle and even internal organs for energy. If you continued to burn calories at your normal rate, your limited reserves of stored energy would be exhausted quickly and you would die very soon after you food supply was cut off. The starvation response keeps you alive longer.” (Burn the Fat, Feed the Muscle, p. 40)

In his book, Everything You Need to Know About Fat Loss, Chris Aceto states “If you’re earning $4000 a month, but your boss suddenly cuts your pay to $2500 a month, you will try to live the same lifestyle on $2500 a month as you did on $4000 a month. After a while, you have to adjust and save money, and change your lifestyle. The same is true with a calorie intake that is simply too low. When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories.”

Tom Venuto tells us that very low calorie diets also cause muscle loss, increase the activity of fat-storing enzymes and reduce the activity of fat-burning enzymes.

“When your body goes into starvation mode, this triggers increased appetite and cravings in an attempt to get you to eat more food. The hunger and cravings can be so strong that you become ravenous. It’s virtually impossible stay on a diet when you are voraciously hungry and all you can think about is food. Few people have that much willpower.” (Burn the Fat, Feed the Muscle, p. 43)

Now, I've also read about how fasting can help with rapid weight loss, but not rapid fat loss (http://www.dietwords.com/fasting.shtml). 

After all this research, I'm not sold on this method of losing weight at all.  Yes, I'm sure it takes off the pounds and I know you can point to people who fast, but have gained muscle mass.  However, is that proof that it works?  I think not.  If I gain 5 pounds of muscle mass in 5 weeks that would be a good thing.  If I did it while fasting, it might prove that fasting works.  However, what would have happened if I had eaten clean 5 to 6 times a day, cycled my carbs, and added the calories closer to my maintenance level?  Perhaps I might have gained 10 pounds of muscle mass in 5 weeks?  Where are those studies? 

I believe that you should approach fasting with extreme caution.  I know for a fact that when I don't eat, I lose pounds, but I don't really lose fat.  That's a horrible thing because I'm damaging my body's ability to burn fat by depriving it of muscle it already had.  I can't afford that.  It takes me too long to put on muscle–I can't afford to fast it away.

Accountability Log:

Week Begins 4/13/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	LC	HC	LC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	Lift	N/A
Cardio *	N/A	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz	240 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3000	3000	3000	3000	3000	3000	3000
Cals	2975	2988
Ratios (C/P/F)	10/58/32	9/61/30
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15	15
Total Possible	15	15
Mission 2 Total Complete	1024	1039	1039	1039	1039	1039	1039
Mission 2 Total Possible	1050	1065	1065	1065	1065	1065	1065
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 72 of 100
	Meal/Training Plan:  Real-time accountability
	Day 72: April 14, 2008
3:30 a.m.	Meal 1:  Protein shake with 1/2 portion oatmeal, and 1/2 portion yogurt and Udo's Oil

3:30 a.m. Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs 4:00 a.m. Workout:  Lifting, FYA 5:00 a.m. Supplements: Protein shake, 1/2 portion oatmeal, BCAAs, glutamine 6:30 a.m. Meal 2:  Chicken breast, large salad and 3 glasses of water 9:30 a.m. Meal 3:  Chicken breast, large salad  and 3 glasses of water 12:30 p.m. Meal 4:  Chicken breast large salad and 3 glasses of water 3:30 p.m. Meal 5: Chicken breast, large salad and 3 glasses of water 4:00 p.m. Workout: PACE Cardio – Elliptical – 24 minutes 6:30 p.m. Meal 6:  Stir fry (tofu, chicken breast, snap peas, onions, brocolli, carrots), large salad,  3 glasses of water 8:30 p.m. Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Monday, 4/14/2008	A4	Start:  4:05 a.m. End:  5:07 a.m.
Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Squat	300 x 6	350 x 1	310 x 6	370 x 1	280 x 10	270 x 15
Bulgarian split squat	50 x 15	50 x 15	50 x 15
Step-up	40 x 15	40 x 15	40 x 15
Back extension	17	18
Swiss ball crunch	30	35

This strength training routine has really increased my numbers.  My initial set of squats is up 25 pounds from March 17, 2008, the day I started this routine.  My final set of squats (the set of 15) is up 45 pounds in the same time period.  I expected increases, but this is amazing.  Hard work pays off, but so does wave loading!

Thought for the Day:

Time only comes by once, so don't waste it.  Unlike money, which can be earned again after it is spent, time is lost forever once it is spent.  This is why I don't believe people should waste their time on this earth.

Until tomorrow…GET BACK TO LIFTING!

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Today was a scheduled rest day and rest I did.  I spent some time going througha  chess book I have and learning some new things.  I also planned next week's chess lesson for the kids.  It was an overall great day of rest.  I also got to visit alot of the blogs in the Shreddersphere.  That was fun as well.

I felt a tremendous amount of energy today after my high carb day yesterday.  However, it isn't easy to keep your carbs under 100 grams.  To all of you who have done Metabolic Surge just think about the low carb days there and you'll get the picture.

I am ready for my last week of wave loading training.  I have a big squat day planned tomorrow.  It will be awesome.  Be sure to check back tomorrow.

Accountability Log:

Note the changes I've made.

Week Begins 4/13/2008
	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
Cycle spot	LC	LC	LC	HC	LC	LC	LC
M1 *	5:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	3:30 a.m.	5:30 a.m.
M2 *	8:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	6:30 a.m.	8:30 a.m.
M3 *	11:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	9:30 a.m.	11:30 a.m.
M4 *	2:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	12:30 p.m.	2:30 p.m.
M5 *	5:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	3:30 p.m.	5:30 p.m.
M6 *	7:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.	7:30 p.m.
Weights *	N/A	Lift	Lift	N/A	Lift	Lift	N/A
Cardio *	N/A	N/A	PM	AM	PM	N/A	AM
Abs *	N/A	FYA	FYA	N/A	FYA	FYA	N/A
Water *	240 oz
Post-workout nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Pre-sleep nutrition *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Vitamins/Supplements *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Accountability *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Cals within 5% (+/-) *	Yes	Yes	Yes	Yes	Yes	Yes	Yes
Target Cals	3000	3000	3000	3000	3000	3000	3000
Cals	2975
Ratios (C/P/F)	10/58/32
Target Ratios (C/P/F)	10/60/30	10/60/30	10/60/30	60/30/10	10/60/30	10/60/30	10/60/30
Total Completed	15
Total Possible	15
Mission 2 Total Complete	1024	1024	1024	1024	1024	1024	1024
Mission 2 Total Possible	1050	1050	1050	1050	1050	1050	1050
* = Counts towards total
Success!
Failed
Not Counted!

Nutrition Log:

	Mission 2:  Day 71 of 100
	Meal/Training Plan:  Real-time accountability
	Day 71: April 13, 2008
5:30 a.m.	Meal 1:  Protein shake  with banana and Udos and oatmeal and yogurt and 3 glasses of water
5:30 a.m.	Supplements:  Animal Pak, Glucosamine Chondroiten, calcium, chromium, glutamine, BCAAs
7:00 a.m.	Supplements: Protein shake, BCAAs, glutamine
9:00 a.m.	Meal 2:  1 egg, 5 egg whites, oatmeal, large salad and 3 glasses of water
12:00 p.m.	Meal 3:  Protein shake, large salad, and 3 glasses of water
3:00 p.m.	Meal 4:  Chicken, large salad and 3 glasses of water
6:00 p.m.	Meal 5: Chicken breast, large salad, brocolli and 3 glasses of water
8:30 p.m.	Supplements:  Casein protein shake, glutamine, calcium and 3 glasses of water

Workout Log:

Today was a rest day.

Thought for the Day:

Workout hard and rest even harder.

Until tomorrow…GET BACK TO LIFTING!

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