Rico's New journal - the "No More Gut" campaign Part II (Comments please...)

[RicoCPA]

Tuesday 2/17/04 (Week 3 of 13)

DIET
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Meal 1
6:30AM - 2 scoops ON whey protein, 1 tbsp safflower oil
<font color="green">Cal - f/c/p = 340 - 18/4/46</font>
Meal 2
9:30 - 1 scoop ON whey protein, 1/4 cup Quaker old fashioned oats, 2 tbsp natty PB
<font color="green">Cal - f/c/p = 385 - 20/22/35</font>
Meal 3
12:30PM - 1 1/4 cups diced chicken breast, 2 cups cooked broccoli
<font color="green">Cal - f/c/p = 324 - 8/8/55</font>
Meal 4
3:30PM - 2 scoops ON whey, 1 tbsp Udo's Choice oil blend, 1/8 cup steel cut oats 1 Double Chocolate Chip cookie (low carb) <font color="blue"> This was my cheat for the day. No sugar, though</font>
<font color="green">Cal - f/c/p = 560 - 30/32/54 </font>
Meal 5
5:30PM - 1 can chunk light tuna, 1 tbsp low-fat mayo, 1/4 cup Quaker old fashioned oats
<font color="green">Cal - f/c/p = 228 - 9/7/31</font>
Meal 6
8:30PM - 12 oz. Sirloin steak strips, 1 large red pepper, 2 green onions, 2 cups baby spinach, 1 tbsp grated parmensan cheese, 1 tbsp safflower oil, 1 tbsp balsamic vinegar <font color="blue">Didn't realize how many calories this meal was gonna be until after I ate it. I was strips of sirloin, .8 lbs. raw so I am estimating 12 oz. cooked.</font>
<font color="green">Cal - f/c/p = 944 - 58/19/85</font>

Totals (cal-f/c/p) = 2,782 - 140/91/305 (45%/13%42%)

WORKOUT
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7:00PM

<font color="blue">Tonight I have to go to the Dr. for yet another blood test. This is all so I can take medicine to clear up a fungal infection under my fingernail. Last times I took the blood test, my ALT and AST liver levels were elevated and I couldn't get the prescription for the medicine. So after getting an ultrasound of my liver (came up normal) and cutting out booze for the last 3 weeks I have to get one more test just to be safe. The medicine affects my liver, thus all the tests. Hopefully all goes well and I can start taking this medicine so I can drink by the time I go on vacation at the end of April. Alright, enough wining, I'll be back in the gym tomorrow!!!! [img]/forum/images/graemlins/laugh.gif[/img] </font>

[RicoCPA]

Wednesday 2/18/04 (Week 3 of 13)

DIET
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Meal 1
6:30AM - 2 scoops ON Whey in 12 oz water, 1 tbsp safflower oil, Multivitamin, 5 g creatine
<font color="green">Cal - f/c/p 340 - 18/4/46</font>
Meal 2
9:30AM - 1/4 cup Quaker Old Fashioned Oats, 2 tbsp natty PB, 1 scoop ON whey protein
<font color="green">Cal - f/c/p 385 - 20/22/35</font>
Meal 3
12:30PM - 1 1/4 cup cooked chicken breast, 2 cups cooked broccoli
<font color="green">Cal - f/c/p 315 - 7/7/54</font>
Meal 4
3:30PM - 1 can chunk light tuna, 1/8 cup steel cut oats, 1 tbsp Udo's Choice oil blend
<font color="green">Cal - f/c/p 360 - 20/15/36</font>
Meal 5
6:30PM - 1 can chunk light tuna, 1 tbsp low fat ranch mayo, 1 whole wheat tortilla, hot sauce
<font color="green">Cal - f/c/p 310 - 11/23/36</font>
Meal 6
10:00PM - PWO shake (2 1/2 scoop ON whey, 30 g dextrose), 5 g creatine
10:20PM - 5 g glutamine, 500 mg vit. C, 400 IU vit. E
<font color="green">Cal - f/c/p 450 - 5/40/55</font>
Meal 7
11:00PM - 3 cups romaine lettuce, 1 cup Perdue short cuts chicken breast, 1 tbsp grated parmesan cheese, 1 tbsp safflower oil, 1 tbsp balsamic vinegaR, 2 slices deli turkey, 1 slice american cheese
11:45PM - ZMA
<font color="green">Cal - f/c/p 506 - 27/9/58</font>

Total Macros (cal/f/c/p) = 2,669 - 105/119/318 (35%/18%/47%)

WORKOUT
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7:00PM

<font color="blue">WARMUP: 5 minutes stretching </font>

Biceps/Triceps
<font color="brown">Alternating DB Curls ss w/ Skull Crunchers</font>
<font color="blue">WU:10x25 DB Curls / 10x30 Skull Crunchers</font>
12x30 / 12x60
10x35 / 10x70
8x40 / 8x80
10x35 / 10x60
drop...
45 sec static hold @ 25 / 45 sec static hold @ 50

<font color="brown">Preacher Curls ss w/ Lying DB Kickbacks</font>
12x60 / 12x20
10x70 / 10x25
8x80 / 8x25
10x70 / 10x20
drop...
30 sec static hold @ 50 / 20 to failure (7)

<font color="brown">Lying DB Curls ss w/ Lying DB Extensions</font>
12x20 / 12x20
10x25 / 10x25
8x25 / 8x30
10x20 / 10x25
Flex bis 1:00, tris 1:00, bis 45 secs, tris 45 secs

Forearms
<font color="brown">Hammer Curls ss w/ Behind the Back Wrist Curls</font>
12x30 / 25x45
10x35 / 20x55
8x40 / 15x55

Flex forearm flexors 1:00, then flex forearm extensors 1:00

[RicoCPA]

Thursday 2/19/04 (Week 3 of 13)

DIET
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Meal 1
6:30AM - 2 scoops Whey in 12 oz water w/ 1 tbsp safflower oil, Multivitamin, 5 g creatine, 5 g glutamine
<font color="green">Cal - f/c/p 340 - 18/4/46</font>
Meal 2
9:30AM - 1/4 cup Old Fashioned Quaker Oats, 2 tbsp natty PB, 1 scoop ON whey
<font color="green">Cal - f/c/p 385 - 20/22/35</font>
Meal 3
12:45PM - 1 1/4 cups diced chicken breast, 2 cups cooked broccoli
<font color="green">Cal - f/c/p 315 - 7/7/54</font>
Meal 4
3:30PM - 2 scoops ON whey, 1 tbsp Udo's Choice oil blend, 1/8 cup steel cut oats
<font color="green">Cal - f/c/p 430 - 21/19/49</font>
Meal 5
5:30PM -
<font color="green">Cal - f/c/p </font>
Meal 6
9:30PM -
<font color="green">Cal - f/c/p </font>

Total Macros (cal/f/c/p) =

WORKOUT
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7:00PM

Abs
Hanging leg raises -
Crunches -
Twisting side crunches -
Crunches -

Cardio

[short bus ridah]

where the hell are you?