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Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Breakfast – Nutrilite Whey Protein Shake – 150 cal, 1 fat, 8 carb, 25 pro
Snack – Orange Gatorade – 130 cal, 0 fat, 34 carb, 0 pro
Lunch – 3 Slices Pizza (I know…:( ) – 840 cal, 33 fat, 96 carb, 42 pro
Dinner – 2 pieces BBQ Chipotle Chicken – 328 cal, 15 fat, 12 carb, 35 pro
Total – 1448 cal, 49 fat, 150 carb, 102 pro
Good on cal and fat, moderate on carb, and low on pro
I only had 7 glasses of water as well.
Bodyweight – 238 lbs.
Water Intake: 5x8oz glasses
Breakfast: Whey Protein Shake (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol
Snack: Turkey Pita (Pita Pit) – 400 cal, 8g fat, 50g carbs, 30g protein, +Chol
Lunch: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol
Snack: Nothing
Dinner: Baked Greek Chicken with Artichokes – 282 cal, 9g fat, 10g carbs, 40g protein, +Chol
Snack: Nothing
Grand Totals: 1078 cal, 42g fat, 78g carbs, 116g protein, 35+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Didn’t eat enough again! Low on everything.
Water Intake: 7x8oz glasses
Breakfast: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol
Snack: Saucy Cajun Pork Medallions – 266 cal, 11g fat, 8g carbs, 37g protein, +Chol
Lunch: Saucy Cajun Chicken Medallions – 352 cal, 12g fat, 17g carbs, 46g protein, +Chol
Snack: Nothing
Dinner: Grilled Salmon Salad with Avocado and Mango – 246 cal, 24g fat, 10g carbs, 21g protein, +Chol
Snack: Whey Protein (Nutrilite) – 150 cal, 1g fat, 8g carbs, 25g protein, 35mg Chol
Grand Totals: 1164 cal, 49g fat, 51g carbs, 154g protein, 70+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), Whey Protein (Post-workout)
Comments: Low on everything. Didn’t eat enough today.
Water Intake: 9x8oz glasses
Breakfast: Turkey Pita (Pita Pit) – 400ish cal, 8g fat, 52g carbs, 30g protein, 50mg Chol
Snack: V-Core shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol
Lunch: Zucchini Lasagna – 366 cal, 19g fat, 15g carbs, 35g protein, +Chol
Snack: Nothing
Dinner: Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol
Snack: Nothing
Grand Totals: 1510ish cal, 88g fat, 158g carbs, 131g protein, 150+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein
Comments: Too few of calories and protein. Too many carbs.
Water Intake: 10x8oz glasses
Breakfast: V-Core Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol
Snack: Biscuits and Gravy – 500 cal, 38g fat, 61g carbs, 40g protein
Lunch: Tuna Sub (Subway) – 1000 cal, 57g fat, 79g carbs, 42 g protein
Snack: V-Core Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol
Dinner: Zucchini Lasagna – 366 cal, 19g fat, 15g carbs, 35g protein
Snack: Peachylicious Nutra Smoothie – 263 cal, 3g fat, 41g carbs, 23g protein, Fat Loss Pack
Grand Totals: 2429 cal, 167g fat, 214g carbs, 190g protein
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Comments: Too much everything today! Ate too much.
Water Intake: 8x8oz glasses
Breakfast: V-Core Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol
Snack: Nothing
Lunch: Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol
Snack: Nothing
Dinner: Skillet Chicken with Mushroom-Thyme Sauce and Corn on the Cob – 400 cal, 10g fat, 20g carbs, 70g protein, +Chol
Snack: Nothing
Grand Totals: 1140 cal, 48g fat, 111g carbs, 133g protein, 100+mg Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)
Comments: Didn’t eat very much today. Also no training.
Water Intake: 9x8oz glasses
Breakfast: Scrambled Egg Whites with Cheese/V-Core Shake – 100/150 cal, 10/25g fat, 10/9g carbs, 18/25g protein, 40+mg Chol
Snack: Reeses Peanut Butter Cups – 440 cal, 26g fat, 52g carbs, 8g protein, +Chol
Lunch: Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol
Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Dinner: Grilled Chicken with White BBQ Sauce/Spinach, Strawberry, and Blue Cheese Salad – 747/252 cal, 37/9g fat, 4/37g carbs, 97/10g protein, +Chol
Snack: Nothing
Grand Totals: 2202 cal, 145g fat, 203g carbs, 221g protein, 140+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Comments: Too much fat and carbs. Nailed the protein today.
Water Intake: 7x8oz glasses
Breakfast: Nothing
Snack: Nothing
Lunch: Turkey Wrap/Ham Wrap – 309/289 cal, 12/13g fat, 21/21g carbs, 20/16g protein, + Chol
Snack: Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol
Dinner: Skillet Chicken with Mushroom-Thyme Sauce/Balsamic Roasted Peppers – 358/95 cal, 9/6g fat, 4/11g carbs, 68/2g protein, +Chol
Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Grand Totals: 1791 cal, 78g fat, 148g carbs, 169g protein, 100+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein
Comments: Good on all except low on protein
. 
Water Intake: 6x8oz glasses
Breakfast: Doughnuts x2 – 390 cal, 22g fat, 44g carbs, 5g protein, 16mg Chol
Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Lunch: Sloppy Joe x2/Potato Salad – 692 cal, 26g fat, 70g carbs, 40g protein, 92mg Chol
Snack: Energy Bar (Nutrilite) – 190 cal, 6g fat, 16g carbs, 15g protein, 5mg Chol
Dinner: Skillet Chicken with Mushroom-Thyme Sauce/Balsamic Roasted Peppers – 358/95 cal, 9/6g fat, 4/11g carbs, 68/2g protein, +Chol
Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Grand Totals: 2025 cal, 119g fat, 163g carbs, 180g protein, 193+ Chol
Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol
Comments: Too much Cholesterol again. Not enough water. Everything else is okay.
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Heavy Hammer Gym 