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

Day 14 of 27

woke up early, threw down 1/4 tsp of VAT
the con-cret and 3 PowerFull and hit the gym

worked on legs today

Dumbell Squats
30 lbs x 8 - 3 sets

Hoist Leg Press
Stack x 4...

Hoist Leg Extension
110 lbs x 7...
110 lbs x 4...
110 lbs x 4...

Upstairs Calf Machine

200 lbs x 8
240 lbs x 8
280 lbs x 8
280 lbs x 8
300 lbs x 8

finished the workout with bodyweight calf raises

I stopped by the Pleasanton Farmer's Market on my home, picked up 5 lbs of ground beef and some sausage

around noon had a big lunch

2 tsp organic ghee
1 raw organic egg yolk
3 organic eggs, sunny side up in organic ghee and lard
1/2 lb breakfast sausage (shrank down a lot)
1 tbs super plasma + organic cinnamon
1 tsp efas

3 Prime
4 Vitamin D
leucine
2 Longevinex Advantage

in the afternoon had another 1/4 tsp VAT

I got hungry later in the day, so I had two meals, one at 430 and then at 730

2 scoops Naked Whey mixed with organic coconut milk

3 Prime
leucine

later

3 spoons of homemade mayo
3 organic sunny side up eggs, fried in lard and organic ghee
6 curry shrimp
2 scoops Naked whey mixed with organic coconut milk
remainder can of organic coconut milk as dinner beverage

3 Prime (9 total day because of higher calories)
400 mg Magnesium
leucine
4 Vitamin D


1/2 tsp VAT before bed

obviously had a lot of food today, workout plus a touch of boredom, will ratchet back down tomorrow

Stats

193.0 lbs
27.7% BF
10 Visceral Fat
132.4 LBM

Remembering those that passed

I still remember that horrible day 8 years ago, gosh, I can't wait till we win this war

Day 13 of 27

woke up and threw down 1/4 tsp of VAT

after a while, threw down con-cret and 3 PowerFull

hour later, started my workout

Knocked out 101 Perfect Pushups in sets of 5, felt great and pumped
did it one session this time, took 40 minutes

also started this yoga stomach move I learned from the new Dr. Eades book

then I did 1 chinup, did another one later in the day

afterwards I took my NC Brocollive and another 1/4 tsp VAT

wasn't planning on a post-workout meal, but I threw one down anyways

2 tbs organic ghee
1 scoop Naked Whey

leucine
3 Prime
2 Longevinex Advantage

I hit the gym in San Ramon for a bicep workout. Barbell curls with 60 lbs, forearms curls, and seated dumbell curls. Pretty tough actually

going for a nice walk today, trying to soak up the heat while it's there. Because of that, no extra Vitamin D today, I got fried yesterday.

dinner will be simple

3 sunny side up organic eggs fried in organic ghee (homemade, thanks Baba!) and lard
1.12 lb Holding Ranch beef - raw
organic spices, including organic cinnamon
hot sauce
1 tsp efas

leucine
3 Prime
Magnesium

1/4 tsp VAT before bed

Stats

193.2 lbs
29.1 %BF
10 Visceral Fat
130.2 LBM

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 11 of 27

woke up and had con-cret, 1/4 tsp VAT, and a NC Brocollive

felt hungry so I had breakfast

1 raw organic egg yolk
3 organic eggs - sunny side up in lard
2 tsp WFN mayo
1 tsp efas

Supplements
3 Prime
4 Vitamin D
2 Longevinex Advantage
leucine

Started munching on dinner on my way home

1 tsp organic coconut oil
1.07 lb Holding Ranch beef - raw with organic spices
2 organic egg yolks - raw

Supplements
3 Prime
leucine

1/2 tsp VAT before bed

Looking forward to hitting the gym tomorrow!

Stats

195.6 lbs
27.7 %BF
10 Visceral
134.4 LBM

Day 10 of 27

so to mitigate yesterday, just doing a fat fast today

total intake should be about 285 calories

2 tbs organic coconut oil
1 tsp efas

and then 1/4 VAT in the AM, and 1/2 tsp VAT later in the day

I also threw down Con-cret and a NC Brocollive

Stats (yeah, I measured myself)

whoops!!!!!!!!!!

I got to hungry, so in the evening I had:

1 raw organic egg yolk
3 organic eggs, sunny side up in lard
2 spoons WFN mayo
1 tsp efas
2 scoops Naked Whey


total calories: less than 1000
Carbs: 6 grams

I also started reading the Eades's new book

my goal is by Saturday, Day 14, to be 191.8 lbs and/or 9 Visceral Fat

196.0 lbs
28.5 %BF
10 Visceral Fat
133.2 LBM