so I froze the beef at work
and I'm taking the steaks home, so no food and I am sure as hell not going to have only colon clogging protein powder
of course, I'm not eating out - so just a fast today
just water
Thursday, May 20, 2010
Wednesday, May 19, 2010
Minnesota Trip 5: Day 10 (Wohoo! Bodyfat drop)
yes!
so despite no change in weight, my Tanita gave me a morning kiss so to speak
she reported 182.0 lbs @ 25.2% BF
I know I didn't shed 1.7% drop overnight, but something good happened
did a great back and biceps workout - going to hit shoulders and biceps on Friday morning before I fly out
took a single scoop of Jack3D 40 minutes before
did a few cable shrugs while waiting for the bench
75 lbs x 3, 5, 5, 5
Dumbell Row
50 lbs - 102 reps!!! (over 18 sets)
Bicep Pulley - Standing Contraction till it hurt bad with 25 lbs
Hammer Curl: 25 lbs to failure each hand for burn
did my usual Progenex More Muscle/Recovery shake afterwards
during the day popped 6 NC Berry Green for phytonutrients on days I take in protein powder
chose to go to lunch for Vietnamese food - had steamed rolls and pho
then half scoop of Jay Robb Whey
then later - 1.5 scoop GNC Wheybolic, 1 scoop ON whey + 4 fish oil
went to Jake's and had a vodka, cup of shrimp sausage chowder, chicken wings, and a burger and fries
then went to Byerly's and bought 3 chocolate bars and a Fage yogurt
ate that with an avocado and a tablespoon of super plasma
at the end of the night I was pretty disappointed in myself - felt sick and gross
Protein: 50 + 10 + 10 + 50 + 100 approx: 220
Calories - a ton!
yes, I'm fasting tomorrow :)
so despite no change in weight, my Tanita gave me a morning kiss so to speak
she reported 182.0 lbs @ 25.2% BF
I know I didn't shed 1.7% drop overnight, but something good happened
did a great back and biceps workout - going to hit shoulders and biceps on Friday morning before I fly out
took a single scoop of Jack3D 40 minutes before
did a few cable shrugs while waiting for the bench
75 lbs x 3, 5, 5, 5
Dumbell Row
50 lbs - 102 reps!!! (over 18 sets)
Bicep Pulley - Standing Contraction till it hurt bad with 25 lbs
Hammer Curl: 25 lbs to failure each hand for burn
did my usual Progenex More Muscle/Recovery shake afterwards
during the day popped 6 NC Berry Green for phytonutrients on days I take in protein powder
chose to go to lunch for Vietnamese food - had steamed rolls and pho
then half scoop of Jay Robb Whey
then later - 1.5 scoop GNC Wheybolic, 1 scoop ON whey + 4 fish oil
went to Jake's and had a vodka, cup of shrimp sausage chowder, chicken wings, and a burger and fries
then went to Byerly's and bought 3 chocolate bars and a Fage yogurt
ate that with an avocado and a tablespoon of super plasma
at the end of the night I was pretty disappointed in myself - felt sick and gross
Protein: 50 + 10 + 10 + 50 + 100 approx: 220
Calories - a ton!
yes, I'm fasting tomorrow :)
Labels:
Dr. Rons,
Jack3d,
Jay Robb,
More Muscle,
Optimum Natural Whey,
progenex,
super plasma
Tuesday, May 18, 2010
Minnesota Trip 5: Day 9
wow - I woke up 0.2 lbs lighter, who would have thunk it?
looking forward to my back and shoulders workout tomorrow
I didn't end up fasting, surprise, surprise
but I did eat pretty low cal and high protein when I got home
1 scoop Growth + 4 srg
after an hour
2 organic pastured egg yolks
1 lb thousand hills beef
1 tbs super plasma + organic cinnamon
1200 calories
130 grams protein
57% fat 43% protein
looking forward to my back and shoulders workout tomorrow
I didn't end up fasting, surprise, surprise
but I did eat pretty low cal and high protein when I got home
1 scoop Growth + 4 srg
after an hour
2 organic pastured egg yolks
1 lb thousand hills beef
1 tbs super plasma + organic cinnamon
1200 calories
130 grams protein
57% fat 43% protein
Labels:
Dr. Rons,
Hanuman Chalisa,
Minnesota,
progenex,
raw,
super plasma,
thousand hills
Monday, May 17, 2010
Minnesota Trip 5: Day 8 (What a workout)
well, my first day of using Jack3D
2 scoops, and I hit it out of the park workout wise - went up in all chest/tricep lifts
First did standing cable chest press with 40 lbs x 5 (warm up), then 10 sets of 5 with 45 lbs
Overhead Tricep Dumbell Press
45 lbs : 42 reps total - over 6 sets
I through in some cable bicep pulls with 20 and 25lbs for some extra umph!
Finished off in my room with 75 Perfect Pushups - over 11 sets
through down a Progenex Shake with More Muscle
later in the day had 6 New Chapter Berry Green for phytonutrients and probiotics
dinner started off with Growth + 4 srg + 1.5 scoop ON Natural whey
then 1 lb ribeye with garlic and horseradish
1 avocado
1 pastured organic egg yolk
1 tbs super plasma with organic cinnamon
1 pint of organic grass pastured cream with 1.5 scoops of ON Natural whey
Calories = 3800
Protein = 250 g
Carbs = 33 g
2 scoops, and I hit it out of the park workout wise - went up in all chest/tricep lifts
First did standing cable chest press with 40 lbs x 5 (warm up), then 10 sets of 5 with 45 lbs
Overhead Tricep Dumbell Press
45 lbs : 42 reps total - over 6 sets
I through in some cable bicep pulls with 20 and 25lbs for some extra umph!
Finished off in my room with 75 Perfect Pushups - over 11 sets
through down a Progenex Shake with More Muscle
later in the day had 6 New Chapter Berry Green for phytonutrients and probiotics
dinner started off with Growth + 4 srg + 1.5 scoop ON Natural whey
then 1 lb ribeye with garlic and horseradish
1 avocado
1 pastured organic egg yolk
1 tbs super plasma with organic cinnamon
1 pint of organic grass pastured cream with 1.5 scoops of ON Natural whey
Calories = 3800
Protein = 250 g
Carbs = 33 g
Labels:
Dr. Rons,
Jack3d,
Minnesota,
More Muscle,
Optimum Natural Whey,
progenex,
raw
Sunday, May 16, 2010
Minnesota Trip 5: Day 7 (More Muscles)
woke up at 183.4 lbs @ 26.2 % BF
went for a nice 2 mile or so walk today
came back - was happy to see I am slowly getting leaner and more muscular, bicep vein pretty visible, forearms are bigger
I can't forget that I still have about 30 lbs of fat to lose, so calories gotta be kept low
got to remember also that when I'm in Maui I have to swim an hour a day to burn calories
got some beef and Optimum Natural Whey
started my meal with a protein shot
Progenex More Muscle + a scoop of Optimum Whey
waited about an hour, then raw
5/6 lb thousand hills beef
1 tbs super plasma with organic cinnamon mixed with another scoop and a half of Optimum whey
Total Protein Intake: 170 grams
Calories: 1325
Feeling: I feel good, comfortably full - hope I weigh a little less tomorrow and have a great workout tomorrow morning
went for a nice 2 mile or so walk today
came back - was happy to see I am slowly getting leaner and more muscular, bicep vein pretty visible, forearms are bigger
I can't forget that I still have about 30 lbs of fat to lose, so calories gotta be kept low
got to remember also that when I'm in Maui I have to swim an hour a day to burn calories
got some beef and Optimum Natural Whey
started my meal with a protein shot
Progenex More Muscle + a scoop of Optimum Whey
waited about an hour, then raw
5/6 lb thousand hills beef
1 tbs super plasma with organic cinnamon mixed with another scoop and a half of Optimum whey
Total Protein Intake: 170 grams
Carbs: 15 grams
Calories: 1325
Feeling: I feel good, comfortably full - hope I weigh a little less tomorrow and have a great workout tomorrow morning
Labels:
Dr. Rons,
Minnesota,
More Muscle,
Optimum Natural Whey,
progenex,
raw,
super plasma,
thousand hills
Saturday, May 15, 2010
Minnesota Trip 5: Day 6
woke up pretty stuffed
back on plan today, beautiful humid day today
zero carb day
started eating at 5pm
1 scoop Growth + 4 srg
then
1/6th lb thousand hills beef - raw
1 lb prime ribeye baked with organic ghee for 13 minutes at 350
1 tbs super plasma with organic cinnamon
of course, I was heavier today
185.4 lbs @ 26.2% BF
back on plan today, beautiful humid day today
zero carb day
started eating at 5pm
1 scoop Growth + 4 srg
then
1/6th lb thousand hills beef - raw
1 lb prime ribeye baked with organic ghee for 13 minutes at 350
1 tbs super plasma with organic cinnamon
of course, I was heavier today
185.4 lbs @ 26.2% BF
Labels:
Dr. Rons,
Minnesota,
organic ghee,
progenex,
raw,
super plasma
Friday, May 14, 2010
Minnesota Trip 5: Day 5
still jamming to this Kick Ass Brainamp
had a great workout this morning at the hotel gym
Total Workout Time: 52 minutes
Dumbell Row: 13 sets of 5 (65 reps) - next time goal is 75 in bigger sets
Cable Shoulder Press - Setting 16:
25 lbs x 8
30 lbs x 5: 10 sets
Dumbell Lateral Raise
25 lbs x 3
Perfect Pushup (Raised for Shoulders): 8
progenex MM + recovery
2 hours later
Growth + 1.5 scoops of GNC Wheybolic
4 srg
Birthday lunch for my colleague Aidan, threw down 6 NC Berry Green before
We went to Granite City Brewery , I had the ale cheddar soup, bacon cheeseburger, waffle fries and a Northern Light beer , came back and threw down a scoop of Jay Robb protein
Dinner was nice - had two actually
went to Hoban for korean food
Went to Crave at the Mall of America at night for some sushi and a brownie torte and a vodka
so sick, ate tooooo much
had a great workout this morning at the hotel gym
Total Workout Time: 52 minutes
Dumbell Row: 13 sets of 5 (65 reps) - next time goal is 75 in bigger sets
Cable Shoulder Press - Setting 16:
25 lbs x 8
30 lbs x 5: 10 sets
Dumbell Lateral Raise
25 lbs x 3
Perfect Pushup (Raised for Shoulders): 8
progenex MM + recovery
2 hours later
Growth + 1.5 scoops of GNC Wheybolic
4 srg
Birthday lunch for my colleague Aidan, threw down 6 NC Berry Green before
We went to Granite City Brewery , I had the ale cheddar soup, bacon cheeseburger, waffle fries and a Northern Light beer , came back and threw down a scoop of Jay Robb protein
Dinner was nice - had two actually
went to Hoban for korean food
Went to Crave at the Mall of America at night for some sushi and a brownie torte and a vodka
so sick, ate tooooo much
Labels:
Crave,
Dr. Rons,
high calorie,
high protein,
Mall of America,
Minnesota,
More Muscle,
progenex
Thursday, May 13, 2010
Minnesota Trip 5: Day 4
I woke up at 182.4 lbs @ 26.3 %BF
yesterday I had about 2K calories, so I shouldn't be surprised
I should stick with my plan of eating little to nothing on non-workout days
lots of water today and I got kinda hungry later in the day so at about 4pm
1.5 scoop Jay Robb mixed with green tea extract + 6 NC Berry Green
then I went to Walmart to get a toaster oven
got back and threw down a scoop of Growth + 1/2 scoop Jay Robb + 4 srg
used my toaster oven to throw down a 1.1 lb prime ny strip steak, really delish
next time - bake for 12 minutes, then broil for 2 minutes, topped this with a single organic pastured egg yolk
really enjoying this new brainamp based on the music of Kickass
yesterday I had about 2K calories, so I shouldn't be surprised
I should stick with my plan of eating little to nothing on non-workout days
lots of water today and I got kinda hungry later in the day so at about 4pm
1.5 scoop Jay Robb mixed with green tea extract + 6 NC Berry Green
then I went to Walmart to get a toaster oven
got back and threw down a scoop of Growth + 1/2 scoop Jay Robb + 4 srg
used my toaster oven to throw down a 1.1 lb prime ny strip steak, really delish
next time - bake for 12 minutes, then broil for 2 minutes, topped this with a single organic pastured egg yolk
really enjoying this new brainamp based on the music of Kickass
Wednesday, May 12, 2010
Minnesota Trip 5: Day 3
woke up at 182.6 lbs @ 26.4 % BF
hit the downstairs gym hard for chest and kept going in my room
Standing Cable Press
40 lbs at Setting 22: 55 total reps
Incline Dumbell Press at 30 degree angle: 50lbs x 5, 2
slight shoulder pain
Overhead Tricep Dumbell Press
40 lbs x 12, 7, 7, 7: 33 total reps
Back in room
Perfect Pushup: 80 total reps
total workout time: 60 minutes
threw down progenex shake with more muscle
few hours later a scoop of growth + 4 srg mixed with a scoop of Jay Robb
dinner, same as yesterday
2 tsp purity farms ghee
1.1 ny strip - raw
goal is to workout really hard and long with this progenex more muscle concoction
hit the downstairs gym hard for chest and kept going in my room
Standing Cable Press
40 lbs at Setting 22: 55 total reps
Incline Dumbell Press at 30 degree angle: 50lbs x 5, 2
slight shoulder pain
Overhead Tricep Dumbell Press
40 lbs x 12, 7, 7, 7: 33 total reps
Back in room
Perfect Pushup: 80 total reps
total workout time: 60 minutes
threw down progenex shake with more muscle
few hours later a scoop of growth + 4 srg mixed with a scoop of Jay Robb
dinner, same as yesterday
2 tsp purity farms ghee
1.1 ny strip - raw
goal is to workout really hard and long with this progenex more muscle concoction
Labels:
Dr. Rons,
high protein,
Jay Robb,
Minnesota,
More Muscle,
organic ghee,
perfect pushup,
progenex,
raw
Tuesday, May 11, 2010
Minnesota Trip 5: Day 2
woke up a little nauseous... then went back to sleep
high protein today
during the day had a scoop of Tera's whey
before my main meal I had a scoop of More Muscle and Jay Robb protein
dinner was pretty much raw
1 tsp purity farms ghee
1.1 ny strip - raw
184.2 lbs @ 26.0% BF
high protein today
during the day had a scoop of Tera's whey
before my main meal I had a scoop of More Muscle and Jay Robb protein
dinner was pretty much raw
1 tsp purity farms ghee
1.1 ny strip - raw
184.2 lbs @ 26.0% BF
Labels:
Dr. Rons,
high protein,
Jay Robb,
More Muscle,
organic ghee,
progenex,
raw
Monday, May 10, 2010
Minnesota Trip 5: Day 1
flew in today... oh boy, am I tired...
did a pre-dinner weigh in of 185.4 lbs
let's try to whittle down to below 180 again... trying to do a little experiment, meaning using some sort of Progenex each day
bought a 4.4 lb slab of prime ny strip steak
dinner
1 scoop Growth + SRG
waited an hour, then all raw
2 organic pastured egg yolks
1.1 lb ny strip
did a pre-dinner weigh in of 185.4 lbs
let's try to whittle down to below 180 again... trying to do a little experiment, meaning using some sort of Progenex each day
bought a 4.4 lb slab of prime ny strip steak
dinner
1 scoop Growth + SRG
waited an hour, then all raw
2 organic pastured egg yolks
1.1 lb ny strip
Saturday, May 8, 2010
Weekend of a little too much calories
so my More Muscle came in yesterday...
woke up all psyched to workout
had one of my best workouts in years, did back, lats, and biceps
Rowing Machine
130 lbs x 3: 9 sets
140 lbs x 3
Overhead Press
125 lbs x 5
140 lbs x 5, 5, 3, 4, 3, 3, 3, 4 (30 reps)
Cybex Latpull
170 lbs x 8, 6, 5, 4, 4, 5 (32 reps)
Barbell Curl
60 lbs x 3 + X-rep
immediately had a progenex shake, this time with More Muscle
hour and a half later: scoop of Growth + 4 srg
at night went to T-rex bbcue in Berkeley with my girl, was a lot of fun...
at night had Warrior Milk and coconut milk and organic half and half
next day I had some More Muscle and Growth + 4 srg in the evening, then Chow with my folks, a lot of food, including dessert
woke up all psyched to workout
had one of my best workouts in years, did back, lats, and biceps
Rowing Machine
130 lbs x 3: 9 sets
140 lbs x 3
Overhead Press
125 lbs x 5
140 lbs x 5, 5, 3, 4, 3, 3, 3, 4 (30 reps)
Cybex Latpull
170 lbs x 8, 6, 5, 4, 4, 5 (32 reps)
Barbell Curl
60 lbs x 3 + X-rep
immediately had a progenex shake, this time with More Muscle
hour and a half later: scoop of Growth + 4 srg
at night went to T-rex bbcue in Berkeley with my girl, was a lot of fun...
at night had Warrior Milk and coconut milk and organic half and half
next day I had some More Muscle and Growth + 4 srg in the evening, then Chow with my folks, a lot of food, including dessert
Labels:
Chow,
Dr. Rons,
More Muscle,
Prather,
progenex,
T-rex,
warrior milk
a lot of great with a not so great finish
woke up really stressed from work
took some con-cret and went to the 24hr fitness in fremont
did mostly chest
Bodymasters Incline Press
190 lbs x 3: 2 sets
180 lbs x 3: 8 sets
Nitro Vertical Chest Press - Inner Grip
155 lbs x 4, 3
23 minute workout
progenex shake + 6srg + a scoop of Warrior Milk
later in the day, popped a magic
had a nice brunch at my folk's place
2 organic russet potatoes in lard
3 sunny org eggs in lard
1 hot sausage
dark chocolate and truffles
1.5 scoop Nitrean
went to Sausalito with my folks
went to Cibo and had some coffee and pot de creme and sweets
then the Wellington Wine Bar for a glass of wine
then met my brother at Avatar for a nice dinner which included a flying horse beer and a nice red wine to go with my crab and pumpkin enchiladas
got into a huge fight
drove home kinda pissed
got home and ate a ton of dark chocolate, a fage yogurt and 2 scoops of Warrior Milk
took some con-cret and went to the 24hr fitness in fremont
did mostly chest
Bodymasters Incline Press
190 lbs x 3: 2 sets
180 lbs x 3: 8 sets
Nitro Vertical Chest Press - Inner Grip
155 lbs x 4, 3
23 minute workout
progenex shake + 6srg + a scoop of Warrior Milk
later in the day, popped a magic
had a nice brunch at my folk's place
2 organic russet potatoes in lard
3 sunny org eggs in lard
1 hot sausage
dark chocolate and truffles
1.5 scoop Nitrean
went to Sausalito with my folks
went to Cibo and had some coffee and pot de creme and sweets
then the Wellington Wine Bar for a glass of wine
then met my brother at Avatar for a nice dinner which included a flying horse beer and a nice red wine to go with my crab and pumpkin enchiladas
got into a huge fight
drove home kinda pissed
got home and ate a ton of dark chocolate, a fage yogurt and 2 scoops of Warrior Milk
Labels:
AP,
Avatar,
con-cret,
Dr. Rons,
high calorie,
More Muscle,
Nitrean,
progenex,
Sausalito,
warrior milk
Thursday, May 6, 2010
san quentin and red meat
not the most typical of days
it was pretty challenging but I stuck to my diet
2 organic raw egg yolks
1.23 bone in ribeye with garlic butter and tallow
it was pretty challenging but I stuck to my diet
2 organic raw egg yolks
1.23 bone in ribeye with garlic butter and tallow
Wednesday, May 5, 2010
Car servicing and a brutal shoulder workout
took the ol' Toyota for a 15K servicing
hit the gym while I waited
brutal workout
key metrics
shrugs with 70 lbs
dumbell lateral raises with 20 lbs
barbell curls with 60 lbs
took a progenex + 6 srg + scoop of Nitrean
then two hours later, another progenex shake
add a couple of organic pastured sunny side up eggs in lard later
finished my day off with a walk with my girl up to Pacific Heights
went out for Thai food at Gatip and had Warrior Milk and yogurt at night
good day
hit the gym while I waited
brutal workout
key metrics
shrugs with 70 lbs
dumbell lateral raises with 20 lbs
barbell curls with 60 lbs
took a progenex + 6 srg + scoop of Nitrean
then two hours later, another progenex shake
add a couple of organic pastured sunny side up eggs in lard later
finished my day off with a walk with my girl up to Pacific Heights
went out for Thai food at Gatip and had Warrior Milk and yogurt at night
good day
Tuesday, May 4, 2010
ow my head
so Monday huh
what a weekend
now I'm tired and stressed... but I burned off some stress by working out today
actually had a great workout
At the 24 Hour Fitness in Fremont
Did the bodymaster incline press
170 lbs x 7, 5
180 lbs x 5,4,4,4,3,3,3,4: 30 total
Rowing Machine
120 lbs x 3 - 10 sets
came home and threw down a progrenex shake + 6srg + scoop of Nitrean
dinner was simple
0.96 lb Prather Farms ground beef, some raw, some cooked in tallow with organic mexican spices
excited, I ordered the new More Muscle product by Progenex today
what a weekend
now I'm tired and stressed... but I burned off some stress by working out today
actually had a great workout
At the 24 Hour Fitness in Fremont
Did the bodymaster incline press
170 lbs x 7, 5
180 lbs x 5,4,4,4,3,3,3,4: 30 total
Rowing Machine
120 lbs x 3 - 10 sets
came home and threw down a progrenex shake + 6srg + scoop of Nitrean
dinner was simple
0.96 lb Prather Farms ground beef, some raw, some cooked in tallow with organic mexican spices
excited, I ordered the new More Muscle product by Progenex today
Labels:
Dr. Rons,
high protein,
Marin Sun Farms tallow,
Prather,
progenex,
raw
Monday, May 3, 2010
Wedding Sunday and the aftermath
so got up in the morning like at 4!
was tired but had a nice low carb breakfast
2 organic pastured eggs, sunny side up in lard
1 hot sausage
1 scoop whey isolate
hit the gym, did some more lat pull downs, bicep barbell curls, and chest
threw down a progenex shake + 6 srg
little later a Terra Whey and some organic coconut cream
then drove to Walnut Grove for Jen's sister's wedding at the Ryde Hotel
a lot of fun
lot of booze and food and night of chocolate
woke up, eating clean today
threw down a scoop of Nitrean and a scoop of Progenex Growth + 4 srg
then lay out in the sun with my girl
nice late dinner
bite of steak
1 raw organic egg yolk
0.9 lb prime ground beef
4 scoops warrior milk with organic half and half and coconut cream
was tired but had a nice low carb breakfast
2 organic pastured eggs, sunny side up in lard
1 hot sausage
1 scoop whey isolate
hit the gym, did some more lat pull downs, bicep barbell curls, and chest
threw down a progenex shake + 6 srg
little later a Terra Whey and some organic coconut cream
then drove to Walnut Grove for Jen's sister's wedding at the Ryde Hotel
a lot of fun
lot of booze and food and night of chocolate
woke up, eating clean today
threw down a scoop of Nitrean and a scoop of Progenex Growth + 4 srg
then lay out in the sun with my girl
nice late dinner
bite of steak
1 raw organic egg yolk
0.9 lb prime ground beef
4 scoops warrior milk with organic half and half and coconut cream
Labels:
Dr. Rons,
high calorie,
Jen,
progenex,
warrior milk,
Wedding
Saturday, May 1, 2010
wow, what a 2 days
so Friday was the big rehearsal dinner
it went really well
Jen's parents thought I was half decent
looking forward to her sister's wedding tomorrow
so my diet yesterday wasn't the best
but I went right back on the plan today
hung out at the Beer Olympics then came home and ate
2 organic pastured egg yolks - raw
1.27 lb bone in ribyee - seared in MSF Tallow
no salt - so zerocarbage style
that's it - off to bed!
huge day tomorrow - plan is to go right back on diet on Monday... if I do fall off, it's ok, just go from Tuesday
it went really well
Jen's parents thought I was half decent
looking forward to her sister's wedding tomorrow
so my diet yesterday wasn't the best
but I went right back on the plan today
hung out at the Beer Olympics then came home and ate
2 organic pastured egg yolks - raw
1.27 lb bone in ribyee - seared in MSF Tallow
no salt - so zerocarbage style
that's it - off to bed!
huge day tomorrow - plan is to go right back on diet on Monday... if I do fall off, it's ok, just go from Tuesday
Labels:
Beer Olympics,
Dr. Rons,
Jen,
Marin Sun Farms tallow,
raw,
zerocarbage
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