JRB's Clean Bulk Journal

[JRB]

Sunday - 10/28/07

<font color="red">Weights: OFF</font>

<font color="blue">Cardio: OFF</font>

<font color="green">Food</font>

Meal 1:
1 can of tuna
3 egg whites
1.5 slice of American cheese
4 slices of white wheat bread
0.5 cup of oats
1 tbsp of honey
1 cup orange juice

Meal 2:
2 cups of milk
2 scoops of ON Gold whey

Meal 3:
6 slices of chicken deli meat
2 slices of white wheat bread
1/2 slice of American cheese
1 cup of yogurt

Meal 4:
2 cups of milk
2 scoops of ON Gold whey

Meal 5:
1 skinless chicken breast
1 cup of brown rice
1.75 of pinto beans

Meal 6:
1 cup of cottage cheese

TOTALS: CAL: 4009 - FAT: 103 - CARB: 443 - Protein: 347

<font color="purple">LOADING CREATINE (DAY 1) = 20g</font>

[JRB]

Monday - 10/29/07

<font color="red">Weights: Chest/Triceps/Shoulders</font>
<u>Chest</u>
Incline Barbell Bench [warmup,10,8,4,3]
Dumbbell Flat Bench [10,8,8]
Dumbbell flys [10,8,7]
Machine flys [10,6,8]

<u>Triceps</u>
Reverse Push ups [warmup]
Rope Cable Pulldowns [10,8,6]
Old School Extensions [8,6,8]
Skull Crushers [8,6,6]

<u>Shoulders</u>
Dumbbell Press [10,8,6]
Military Press [10,8,5,6]

Limited on time...didn't get as much in as I wanted.

<font color="blue">Cardio: OFF</font>

<font color="green"><u>FOOD</u> = CAL: 4494 Fat: 122 Carb: 536 Prot: 356</font>


<font color="purple">LOADING CREATINE (DAY 2) = 20g</font>

10/25/07 WEIGHT = 166(lbs)
<font color="orange">CURRENT WEIGHT = 167.5(lbs)</font>

[JRB]

Tuesday - 10/30/07

<font color="red">Weights: OFF</font>

<font color="blue">Cardio: 20 min on Elliptical HR 160-170</font>

<font color="green"><u>FOOD</u> = CAL: 5051 Fat: 119 Carb: 624 Prot: 392</font>


<font color="purple">LOADING CREATINE (DAY 3) = 20g</font>

10/25/07 WEIGHT = 166(lbs)
<font color="orange">CURRENT WEIGHT = 168.5(lbs)</font>

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