low calorie day

so to burn off the excess flab flub from my weekend, after my two chained out and humapro cocktails during the day - I had a low calorie day that is relatively high healthy fats and all raw

1 tbs raw butter
1 tbs organic macadamia nut oil
1/4 lb Holding Ranch beef with organic turmeric

400 calories

low calorie day

so by now you are getting my routine of Chained Out and 10 Humapro 2x a day

5 Humapro before dinner, and 5 before bed

so I'm eating low calorie today - hitting the gym tomorrow

my comida (dinner) - all raw

1/4 lb Holding Ranch beef with real salt and organic turmeric

Calories: 200

I didn't end up eating the egg in the photo



gonna repeat this on Thursday as well, Friday to Sunday will be high calorie days

181.4 lbs @ 24.5 % BF

so doing my thing with the Chained Out and 10 Humapro 2x a day

then need2slin and 5 Humapro pre dinner and 5 Humapro before bed

had a huge dinner today so I stacked 9 Super Cissus rx

also you can tell I am taking more days off from the gym - I want to grow, so I'm putting in more rest days

2-3 days between workouts, going to make my workouts tough - but only 2x a week, stacked with running 1x a week for now (with sprints)

big dinner

1 organic egg yolk - raw
1/4 lb Holding Ranch beef - raw
3 organic egg omelette with 2 italian sausages, mushrooms, half a small onion, half a bag of TJs spinach
3 slices bacon
2 slices beef bacon
2 tbs chia seeds

let's go lift!

woke up feeling great Saturday morning

didn't drink that much, plus I had a lot of saturated fat to protect my liver (cheese)

took 2 con-cret, then a scoop of CR, CO and 10 Humapro

post workout the same - minus the CR (had plenty of carbs yesterday)

hit the gym at the Marina

Neutral Grip Pullups

10 sets of 3: 30 total

Dips

5 sets of 5: 25 total

3 need2slin with 5 Humapro before dinner

I was soooooooooooooooooooooo hungry! bought a ton of meat at Marin Sun Farms in Oakland

1 organic egg yolk - raw
1/2 lb Holding Ranch beef - raw
1 small goat chop - cooked rare
2 lamb crepinettes
1/2 bag organic spinach cooked with 1/4 lb pancetta

9 super cissus rx



Humapro = 30 total

a little backlogged

I'm a few days behind (suprise surprise), so I'll do a summary where I see fit

last Thursday - 1/22/11

woke up and was dying to use my Chain'd Reaction again

so I did that and Chained Out and 10 Humapro pre and post workout (30 total for the day)

Did 101 Perfect Pushups - 30 minutes exactly

had need2slin during the day and 2 before dinner

1 organic egg yolk
3 slices bacon
14 lb raw Holding Ranch beef
1/2 bag organic spinach - sauteed
shitake mushrooms

little bummed and droppin da' dairy (not quite)

so I woke up and my weight didn't drop

no panic

next step is to drop dairy for the next two days

before my breakfast had n2S

Chained Out and a scoop of Humapro
phytoserm-347
2 con-cret

5 Humapro - 2x during the day

10 Humapro before my evening workout

Chinups and Neutral Grip Pullups
each exercise
5, 5, 3, 3, 3

38 total

huge dinner afterwards - refeed style
2 n2s

a lot of raw foods with my dinner

tall glass raw colostrum
2 baked organic sweet potatoes with raw organic cultured butter and organic cinnamon
1 lb raw organic ground lamb with organic thyme
3 organic russet potatoes - baked in tallow
phytoserm-347

My estimate: about 3500 calories
plan is to just fat tomorrow and the next day - was looking for that leptin surge

all raw again... while watching BCS Championship game

woke up in the morning

started with n2s, 5 Humapro, and green tea extract

1 tbs raw organic cultured butter
tall glass raw organic colostrum
4 super cissus rx

midday - n2s and green tea extract

15 Humapro throughout the day: 20 Humapro total

n2s and green tea extract before dinner

1 tbs raw organic cultured butter
0.99 lb Holding Ranch beef
4 tbs raw seasoning
1 tbs Sriracha sauce

BCS Championship Game today
Auburn vs Oregon

all raw again... (cus I woke up 2.6 lbs lighter)

woke up feeling a little better

Chained Out + 5 Humapro

took an n2s before breakfast

1 tbs raw cultured butter
1 tall glass colostrum
4 super cissus rx

CO + 5 Humapro

CO + 10 Humapro

2n2s before dinner

1 organic egg yolks
1.01 lb Holding Ranch beef
2 tbs Lydia's Raw Seasoning
1 tbs siracha sauce
organic chives
5 super cissus rx

this was really delicious

sick, yet all raw

gosh I hate getting sick

went home early yesterday, came home feeling a little sucky

woke up super sucky... took a bunch of vitamins, including con-cret

went for a haircut

Chained Out and 10 Humapro (pre and post)

Close Grip Chinups - Neutral V Grip - Pleasanton 24 hour fitness

5, 9 sets of 3: 32 total

came home and took n2s

had a tbs of raw cultured butter, tall glass of raw colostrum, raw organic egg yolk


had 2 n2s before my evening meal

0.99 lb Holding Ranch beef with real salt
1 organic egg yolk

too rainy and cold to fast...

it's cold and rainy

but I still worked out today

focusing on bodyparts that I like on myself

walked into the Fremont 24 hour fitness and did 51 dips!
in sets of 5

dinner was zero carb

2 organic pastured egg yolks
1/3 lb Holding Ranch Beef - raw
3/4 lb ribeye steak cooked in tallow

approximately 1100 calories

oh yeah, woke up at 181.4 lbs @ 25.4% BF

Sunday Meaty Sunday

just hung out mellow with my girl on Sunday and watched a little basketball

despite a few cravings, I stuck with the plan

I didn't do the no salt thing as I brought ny strips from Minnesota that I already slathered with real salt and Lundy's beef seasoning

OMG, they were delicious

I stuck it in the nuwave for 5 minutes and then seared it in Marin Sun Farms Tallow

before I had the steak I took a few raw bites of Holding Ranch Beef, I used it to make a nice mexican fry up for my girl

past few days

Monday was a high protein day with a bunch of potatoes for a late brunch

Tuesday had no carbs except for ones with organic coconut milk, medium protein

Wednesday: MS Farms Tallow and Prather Ranch sirloin (0.54 lbs) and 1/2 lb Holding Ranch ground beef, started with kelp supplement

Day 12 of 27

woke up, had a 1/4 tsp VAT

then a serving of con-cret

knocked out 55 Perfect Pushups in 19 minutes

post workout meal

2 raw organic egg yolks
2 tbs organic heavy whipping cream
2 scoops Naked Whey
1 tsp efas

leucine
3 Prime
4 Vitamin D

went out for work for a bit, did some singing practice in the car

came home and did 46 more Perfect Pushups in 17 minutes

so 101 in 36 minutes (2 sessions)

going to repeat this tomorrow

good amount of raw butter
5 organic eggs sunny side in lard
1.03 lb Holding Ranch beef with organic spices
Chalula hot sauce - delish but heavy

a lot higher in calories today, will go light tomorrow, sub 800

3 Prime
2 Longevinex Advantage
leucine


1/2 tsp VAT before bed

Stats

194.0 lbs
27.7 %BF
10 Visceral Fat
133.2 LBM

Day 8 of 27

Morning after that much food is always tough on the old GI track

Woke up, threw down a 1/4 tsp of VAT

then a little later, con-cret and 3 PowerFull and hit the gym, did legs today, first time in a long time

I wanted to the leg press first but it was being used, so I did some bodyweight single leg calf raises on the stairs

Hoist Leg Press
180 lbs x 8 - 5 sets

eventually, I should shift to single leg training as this is a touch late for long term use, but my knee hurts with too much weight, so I should proceed cautiously

Hoist Leg Extension
100 lbs x 12
110 lbs to failure (7, 6, 6)

Some more bodyweight calf raises then I went upstairs for the seated calf machine

160 lbs x 8
190 lbs x 8
210 lbs x 8 - 3 sets, last one to failure

Came home and had 1/4 tsp VAT, then a little later a NC Brocollive and a probiotic, stomach is killing me

Tomorrow, going to work on back, traps, biceps, and forearms.

Dinner

2 organic egg yolks - raw
1.04 lb Holding Ranch Beef - raw
organic spices including 1/4 tsp organic cinnamon
3 tbs Wilderness Family Naturals WNF Mayo
1 tsp efas

about 1100 calories


Supplements
6 Prime
leucine
2 Longevinex Advantage

800 pm: 1/4 tsp VAT

going to see my friends Brent and Loren, I miss em'

night - 1/4 tsp VAT before bed

Stats

200.0 lbs
28.7 %BF
11 Visceral Fat
135.6 LBM