Day 16 of 27

well, today I am ratcheting down the calories to burn off some good chub this week, body comp is improving though, going to take 3 days off from the gym, and go 4 days straight Thursday through Sunday

con-cret and 1/4 tsp VAT, then a NC Brocollive a little later

I got a touch hungry, so I mixed two tbs organic ghee with 1/4 tsp organic cinnamon and 1 scoop of Naked Whey - I went for a walk :)

3 Prime
4 EFAs
leucine
4 Vitamin D

a little later, my main meal


1.12 Holding Ranch Beef - raw, with organic spices
protein pudding again, double portion with a touch of organic heavy whipping cream

6 Prime
1 leucine
2 Longevinex Advantage

and at night I was still hungry! ok, for sure i am fasting tomorrow

spoon of organic ghee with organic cinnamon
3 hardboiled organic eggs with spoons of homemade mayo
2 sausage

leucine
4 Magnesium

estimate 2700 Calories
6 grams of carbs
181 grams of protein


another 1/2 tsp VAT before bed

not looking forward to fast/fat fast tomorrow

Stats

194.4 lbs
26.6 %BF
10 Visceral Fat
135.6 LBM

Day 15 of 27

well, my body is tired, I need a few days off from the gym, plus I'm eating a lot, although all low carb food

woke up and had 1/4 tsp VAT
then con-cret and 3 PowerFull

hit the gym

Hoist Shoulder Press
70 lbs x 5
90 lbs x 7
90 lbs x 5
90 lbs x 5
90 lbs x 5
90 lbs x 4 to failure

Incline Dumbell Press
37.5 lbs x 8 to failure
37.5 lbs x 7 to failure

Dumbell Row
52.5 lbs x 5 (each hand)

Barbell Front Raise
40 lbs x 3 to failure (felt a shoulder twinge)

Barbell Curl
60 lbs x 6 to failure

Hoist Biceps Curl
90 lbs x 4 to failure

1 organic egg yolk
3 organic eggs, sunny side up in ghee/lard
2 sausage links
1 tbs super plasma + 1/4 tsp organic cinnamon
protein pudding (2 scoops Naked Whey + 1 tbs organic ghee + 2 tbs organic coconut milk powder)
1 tsp efas

leucine
5 Prime
4 Vitamin D

after lunch went for a long walk, then took 1/4 tsp VAT

nice heavy dinner

few bites of sausage
wild sockeye salmon filet with dijon
few spoonfuls of homemade mayo
1 tbs super plasma with organic cinnamon
protein pudding with a touch of organic heavy whip cream

4 Prime
2 Longevinex Advantage
leucine
400 mg Magnesium

1/2 tsp VAT before bed

tomorrow, no workout, no big meals!

Stats

193.8 lbs
27.4 %BF
10 Visceral Fat
133.6 LBM


goal for the week is to get between 190 and 191