After noticing a plateau in my
fat reduction program toward the middle of June I was forced to make
adjustments to my program. The only part of my program that could have been
modified was the cardiovascular side or the supplementation side. Up until then
I was doing cardio 5 days a week (prior to lifting), As well as taking one dose
of Ripped Fuel prior to workout. Without much time on my hands it was difficult
to realistically see myself doing Cardio. First thing in the morning 7 days a
week, so I decided to make the following adjustments.
The Supplementation program has
been as follows since June 23, 2002:
Ive
added the Chromium & Vanadyl primarily to help regulate Blood Sugar levels,
as more of a precautionary measure. I feel this is an important supplement to
take for any who may be prone to Diabetes or has a history of Diabetes in their
family.
Besides
making changes to my supplementation program I have also started doing cardio
first thing in the morning on an empty stomach. I have only been able to do
this on Saturdays & Sundays due to my schedule.
In the
past 2 weeks, since I have made these modifications my weight loss has
continued to move. Dropping a total of about 6-10lbs.since the adjustments were
made.
Approx.
188lbs.
Mario
& I have also made the decision to modify our training frequency as well.
We will now be training 4 days a week instead of the 5 day a week schedule we
have been following for the past 5 weeks or so. The breakdown is as follows
& will probably be done Monday, Tuesday, Thursday, Friday, with Wednesday,
Saturday, & Sunday OFF:
Day 1
Back
& Abs
Day 2
Chest,
Biceps, & Calves
Day 3
Quads,
Hams, & Abs
Day 4
Shoulders,
Triceps & Calves
Meal 1
2 scoops Muscle Milk in water
Meal 2
About ½ a Portuguese sausage, 3 Eggs, onions & mushrooms
Meal 3
- 2 scoops Muscle Milk in water
Meal 4
- 2 scoops Muscle Milk in water
Meal 5
- Steak, & Veggies
Meal 6
2 Scoops Muscle Milk in water
Woke up
this morning, took 2 capsules of Ripped Fuel & Did approx. 1 Hour Cardio
(walk on the beach)
Meal 1
2 Scoops Pure Form Whey Protein
Meal 2
3 Egg Omelet with Cheddar cheese, 1 small can Vienna sausage
Meal 3
1 Peanut Butter Carb Solution Bar
Meal 4
Large Coffee with 5 Equals, Fried Pork chips
Went to
the Driving Range & Hit balls for about 1 hour & 1/2
Meal 5
Steak (approx. 12oz.), Broccoli
Meal 6
1 Scoop Pure Form Whey Protein
Meal 1
1 Scoop Pure Form Whey Protein
Meal 2
2 Hamburger Patties, 2 eggs, Toss Salad (L & L Loco Moco No Rice, no
gravy, no Mac. Salad w/Toss Salad) See you can eat out & get lean at the
same time!
* Went
golfing today, with a couple of buddies. Spent about 4 hours in the blazing
sun!
Meal 3
1 Scoop Pure Form Whey Protein
Meal 4
Steak, Spicy Chicken Wings, Mushrooms, & Onions
Meal 5
1 Pack AST Ny-Tro 40 with approx. 2 Tablespoons peanut butter
I have
been trying to cycle the carbs. A
little better lately. Looking back at my old contest preparations & diet
Ive noticed that eating carbs. Every 3 4 days was something I did quite
regularly. Since I started on the Low
Carb lifestyle again, I havent quite adopted my old philosophy. Since around
March of 2002 I have been doing strictly Low Carbs, & when I Initially
started eating that way, I was giving myself 1 TOTAL FULL ON CARB LOADING JUNK
FOOD CHEAT DAY A WEEK (where I would eat ABSOLUTLY Anything)! That little CHEAT
DAY seemed to slow my progress down after about a month. So I started getting a
little stricter with the diet. I basically cut out the CHEAT DAY, altogether.
Since then I basically have been eating Carbs randomly as I feel I need it,
(clean & not so clean carbs). Last week Sunday was the first time that I
truly carb loaded (with good clean complex carbs) in quite a while. After that
Carb day it seemed as though my metabolism just seemed to make a shift into the
next gear.
Although
earlier this past week, on Thursday I kind of went over board on having a
second carb day with tons of Junk (Refined) Carbs. I am going to revert back to
one clean carb loading day this week & see how that goes.
Meal 1
2 Scoops Muscle Milk in water
Meal 2
Lemon Grass Chicken with Salad (Vietnamese)
Meal 3
2 Scoops Muscle Milk in water
Meal 4
- 1 Scoop Muscle Milk in water
20 Min.
on Stair Master (STAIR CLIMBER) & 10 Min. Stationary Recumbent Bike
Reverse
Grip Barbell Rows 2 warm up sets & 1x10 w/225
Reverse
Grip Lat Pull downs 1x9 w/200
*Superset
Straight Arm Pulldowns 1x12-15 w/50 & Reverse Grip Pull downs 1x 6 w/180
, 1x 8 w/110
Flex
Machine Seated Row 1x12 w/180
Deadlifts
(In Rack off lowest pin) 1x 10 w/135, 1x10 w/225, 1x9 w/315
Hanging
Leg Raises 2x10-15
Knee
Ins 1x12
Crunches
1x15
Side
twist Crunches 1x12 ea. Side
Meal 5
2 Scoops Pure Form Whey Protein in Water
Meal 6
3 Egg omelet with Cheddar Cheese, 1 small can Vienna sausage
Meal 1
2 Scoops Muscle Milk
Meal 2
Meat Juhn plate, with Rice & Vegetables
Meal 3
2 scoops Muscle Milk
Meal 4
Steak (approx. 12 16 oz.), Veggies, Banana Cream Pie, Mashed Potatoes
Meal 5
2 scoops Muscle Milk
Meal 1
2 Scoops Muscle Milk
Meal 2
2 Scoops Muscle Milk
Meal 3
Chicken Breast, & Salad
Meal 4
Lean Body Low Carb Bar
Meal 5
Hot Dog no bun
Meal 6
Steak, & Broccoli
Thursday, July 18, 2002
Meal 1
Labrada Low Carb Bar
Meal 2
Approx. 3 Eggs scrambled, & Portuguese Sausage (Mc Donalds)
* Went
golfing today HFS Client Golf Event @
Waikele
Meal 3
Turkey, Ham, Cheese, Tomato (Insides of a Sub Sandwich)
Meal 4
1 Scoop VP2
Meal 5
Chicken Breast, & Salad
Meal 6-
2 Scoops Muscle Milk
Meal 1
1 scoop VP2
Meal 2
2 Scoops Muscle Milk
Meal 3
2 Hamburger Patties, 3 Eggs, Onions & Tossed Salad ( Loco Moco Meat &
Veggies ONLY)
Meal 4
3 Ό Hamburger Patties, Lettuce, Tomato, Cheese, & Onions, (3 Jumbo Jacks
w/NO BUN)
Meal 5
1 Scoop VP2
Meal 6
2 Scoops Muscle Milk
Meal 1
1 Scoop VP2
Meal 2
Approx. 4 Eggs, & Hash Browns
Meal 3
2 Manapuas , & approx. 6 Pork Hash
Meal 4
NY-Tro 40
Meal 5
1 Scoop VP2
Meal 6
3 Hamburger Patties, Onion, Tossed Salad (Hamburger Steak, Only Salad from
L&L)
Meal 1
1 Scoop VP2
Meal 2
3 Egg Omelet w/ Jack Cheese, Portuguese Sausage, Bell Peppers, Coffee with 3
Splendas
Meal 3
2 Scoops Muscle Milk
Meal 4
3 Hamburger Patties, Zucchini, Onions, & Bell Peppers
Meal 5
2 Scoops Muscle Milk
Monday, July 22, 2002
Meal 1
2 Scoops Muscle Milk
Meal 2
Carb Solution Bar
Meal 3
Lemon Grass Chicken, w/Tossed Salad & 2 Egg Plant pork hash
Meal 4
2 Scoops Muscle Milk
Meal 5
1 Scoop VP2
Meal 6
Steak, Onions, Peas & Carrots
Tuesday, July 23, 2002
Meal 1
1 Scoop VP2
Meal 2
2 Scoops Muscle Milk
Meal 3
Small Tuna Salad, 2 pieces pork hash eggplant, coffee w/2 Equals
Meal 4
2 Scoops Muscle Milk
Meal 5
Steak Stir Fry (Country Cafι), 1 Piece Bread Pudding
Trained Chest, Biceps, & Abs
Bench
Press 2 2 warmups, 1x5 w/275
Incline
Dumbbells 1 x 8 w/ 80s
Incline
Flys 1 x 10 w/50s
Incline
Hammer Strength 1 x 6 w/270
Machine
Flys 1 x 10 w/110
Dumbbell
Curls 2 warmups, 1 x 10 w/40/s
Machine
Preacher Curls 1 x 9 w /80
Inline
Curls 1 x 12 w/ 30s
Hanging
Leg Raises 2 x 10-15
Knee
Ins 1 x 10-15
Machine
Crunches 1 x 15
30 min.
Cardio
Meal 6
1 Scoops VP2
Wednesday, July 24, 2002
Meal 1
1 Scoop VP2, coffee w/2 equals
Meal 2
2 Scoops Muscle Milk
Meal 3
Small Tuna Salad, Diet Hansen soda
Meal 4
2 Scoops Muscle Milk
Meal 5
Prime Rib, Tossed Salad, Diet Coke
Meal 6
1 Bag Pork Rinds, Beef jerky, Pure Protein Smoores Bar
·
3 Absolute Vodkas on the
rocks
Note:
No Workout Today Day Off
Thursday, July 25,2002
Meal 1
1 Scoop VP2
Meal 2
2 Scoops Muscle Milk
Meal 3
2 Hamburger Patties, Tossed Salad, Onions, coffee w/equal (ate @ Boulevard
Saimin)
Meal 4
2 Scoops Muscle Milk
Meal 5
3 Eggs w/Mozzarella Cheese (Omelet), Portuguese Sausage
Meal 6
Beef Jerky, 2 Scoops Muscle Milk
Note:
No Workout today Day Off
Friday, July 26, 2002
Meal 1
1 Scoop VP2
Meal 2
2 Scoops Muscle Milk
Meal 3
12 oz. Rib Eye Steak, Veggies, coffee w/sweet & low
Meal 4
Low Carb Lean Body Bar
Trained Legs/Calves
Leg
Extensions 2 warmups, 1 x 9 w/210
Leg
Press 2 Warmups, 1 x 9 w/910
Hack
Squats 1 x 12 w/200
Sissy
Squats 1 x 10
Lying
Leg Curl 2 x 8-10 w/110, 100
Seated
Leg Curl 1 x 10 w/150
45%
Calf Raise Machine 2 x 12
Standing
Calf Raise 1 x 12 w/140
Seated
one leg Calf Raise 1 x 10 w/45
Meal 5
1 Scoop VP2
Meal 6
1 Scoop VP2, 3 Hamburger Patties, Veggies
Meal 7
Beef Jerky
Saturday, July 27,2002
Weighed
Myself @ Marios House this morning on the little trusty Acu Scale: 183.5 lbs.
Weight
last Saturday @ Marios House was: 185.5
Meal 1
1 Scoop VP2
Meal 2
12 Eggs (approx.), Sausage
Note: I
dont normally eat this much, but was feeling pretty lean 7 got a little
carried away eating breakfast at Marios place.
Trained Shoulders, Triceps, Abs
One Arm
Dumbbell Press 1 warmup x 20
Dumbbell
Press 1 warmup x 8, 1 x 10 w/70s
One Arm
Lateral Raises 1 x 10 w/30s
Later
Raises 1 x 10 w/30s, 1 x 10 w/20s (Drop Set)
Rear
Delt machine 1 x 12 w/90
Tricep
Pushdowns 2 warmups, 1 x 10 w/90
Cable
Tricep Extension, 1 x 10 w/70
Close
Grip Bench Press 1 x12 w/135
Hanging
Leg Raises 2 x 15
Knee
Ins 1 x 15
Crunches
1 x 15
Side
Crunch 1 x 10
Meal 3
1 Scoop VP2
Coffee
w/ sweet & low
Meal 4
2 Scoops Muscle Milk
Meal 5
2 Hamburger Patties, Veggie, & Detox Tea
Meal 6
2 Scoops Muscle Milk
Sunday, July 28, 2002
Cardio
40 Min. Walk on the beach
Meal 1
1 Scoop VP2
Meal 2
3 Eggs, Portuguese Sausage, Mushrooms, Onions, & Detox Tea
Meal 3
2 Scoops Muscle Milk
Meal 4
1 Hamburger Patty (approx. ½ lb.), Veggies, & 2 Eggs, Detox Tea
Meal 5
2 Scoops Muscle Milk
Meal 6
- *Total Snack Binge 1 small bagg Doritos, 1 small bag Chittos, about 1 cup
macadamia nuts, approx. 1 cup Cashew nuts,
& approx. ½ cup Li Hing Cherry seeds.
Meal 1
1 Scoop VP2
Meal 2
2 Scoops Muscle Milk, Detox Tea
Meal 3
approx 8 oz. Turkey w/Motzerella cheese
Meal 4
2 Scoops Muscle Milk
Meal 5
Pure Protein SMores Bar, Ό bag Fried Pork Reins, Small bag Beef Jerky, 32
oz. Diet Coke
Meal 6
3 Eggs & Portuguese Sausage
*Did 60
Min. Cardio (30 min. Stair Master, 30 min. Bike)
Had
Mike Test my body fat at the gym & it read 11%, I will shoot for Goal
Weight of 172 175
Detox
Tea