Wake 7:40am
10 minutes of stretching including cat spew exercise for lower abdomen
8am
Niacinamide
ALA + Chromium
10g L-Glutamine
8:15am
1 Tablespoon of almond butter (1.9g protein)
8:30am (Breakfast)
100g of oats
20g sultanas
3 sticks of fresh cinnamon (I recommend only using 1, 3 was too many)
1 scoop DH20
1 Banana
200ml Full Cream Milk
1 Tablespoon Chia seed
Total Protein = 47.8g
9am
10g L-Glutamine
10am
Double Espresso (freshly made from my new Nespresso machine with Ristretto capsules)
10:45am
10g L-Glutamine
5g Creatine
11:30am
Cucumber
12pm
10g L-Glutamine
Ala + Chromium
12:45pm (Lunch)
300g beef
50g Quinoa
Saurkraut
1 Tomato
Paprika, cumin, rosemary
Total Protein = 110.5g
2pm
10g Leucine
5g Creatine
10g L-Glutamine
3:30 (catch up with mum)
Glass of grapefruit juice
6:30
DH20
Almond Butter
10g L-Glutamine
Total protein = 25.9g
8:45 (Hurricaines for Dinner)
Full rack of pork spare ribs
Large Baked potato with sour cream
Total Protein = 65g
11:30pm (before bed)
20g L-Glutamine
500mg Niacinamide
3x Policosanol
Daily Total Protein = 251.1g
Monday 28 February 2011
Day 4, Feb 26th
Wake 6:30am
500mg Niacinamide
10g L-Glutamine
5g Creatine
6:50am (Pre-Workout)
Took GNC Lock N Load Pre-Workout
Arrived at Randwick Fitness First which was closed, I was very agitated as I was pumped and ready to train after skulling my pre-workout. I finally arrived at Bondi Platinum Fitness First, then realised I had to do some gastric emptying. Last night's ribs and baked potato weren't sitting too well in my belly so they had to go.
7:20am
WORKOUT 2 - 9 exercises.
Due to how packed the gym was I had to change the order of my exercises. As a general rule though I would try to keep the order consistent. Exercise time 45 mins.
1. Yates Bent Over Row + Pullover
(60kg, 10 reps + 25kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(45kg, 13 reps)
4. Barbell Shoulder Press
(35kg, 10 reps)
5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(17.5kg, 11 reps)
6. Leg Curl
(3 plates, 11 reps)
7. Lat Pull-down
(55kg, 8 reps)
8. Leg Press
(95kg, 14 reps)
9. Machine Crunch
(50kg, 12 reps)
8:15 (Post Workout) Feeling light headed after this workout I had to force my post-workout shake down my throat.
2 scoops DH20
10g L-Glutamine
5g Creatine
50g dates
1 large banana
Total Protein = 48g
10am
10g L-Glutamine
1 large red apple
11am
Oh Yeah Peanut Butter bar (27g protein)
12:30pm
2 scoops Banana Myofusion (25g protein per scoop)
1 large banana
400ml Milk
Total Protein = 62.8g
2pm
10g L-Glutamine
2:45pm (Lunch)
ALA + Chromium + 4 salmon oil + mega men
250g rice
2 cans of tuna
Canned tomato
Total Protein = 44g
3:30pm
10g L-Glutamine
6pm
10g L-Glutamine
5g Creatine
200ml Milk
DH20
Total Protein = 30.4g
8:30 Dinner at Turkish restaurant with friends. Unfortunately in this restaurant the food was in courses and I couldn't choose my food. I ended up eating.
Hommus dip
One small piece of Turkish bread
lean chicken
lean beef
lamb
fatty kebab meat
One small piece of Backlava (high in fat and sugar)* not reccommended.
Total protein = 40g (being conservative)
10:45pm
10g L-Glutamine
11:30pm (before bed)
10g L-Glutamine
3x Policosanol
500mg magnesium (for muscle soreness, as my muscles were really worn out from my workout that day)
Daily Total Protein = 252.2g
500mg Niacinamide
10g L-Glutamine
5g Creatine
6:50am (Pre-Workout)
Took GNC Lock N Load Pre-Workout
Arrived at Randwick Fitness First which was closed, I was very agitated as I was pumped and ready to train after skulling my pre-workout. I finally arrived at Bondi Platinum Fitness First, then realised I had to do some gastric emptying. Last night's ribs and baked potato weren't sitting too well in my belly so they had to go.
7:20am
WORKOUT 2 - 9 exercises.
Due to how packed the gym was I had to change the order of my exercises. As a general rule though I would try to keep the order consistent. Exercise time 45 mins.
1. Yates Bent Over Row + Pullover
(60kg, 10 reps + 25kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(45kg, 13 reps)
4. Barbell Shoulder Press
(35kg, 10 reps)
5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(17.5kg, 11 reps)
6. Leg Curl
(3 plates, 11 reps)
7. Lat Pull-down
(55kg, 8 reps)
8. Leg Press
(95kg, 14 reps)
9. Machine Crunch
(50kg, 12 reps)
8:15 (Post Workout) Feeling light headed after this workout I had to force my post-workout shake down my throat.
2 scoops DH20
10g L-Glutamine
5g Creatine
50g dates
1 large banana
Total Protein = 48g
10am
10g L-Glutamine
1 large red apple
11am
Oh Yeah Peanut Butter bar (27g protein)
12:30pm
2 scoops Banana Myofusion (25g protein per scoop)
1 large banana
400ml Milk
Total Protein = 62.8g
2pm
10g L-Glutamine
2:45pm (Lunch)
ALA + Chromium + 4 salmon oil + mega men
250g rice
2 cans of tuna
Canned tomato
Total Protein = 44g
3:30pm
10g L-Glutamine
6pm
10g L-Glutamine
5g Creatine
200ml Milk
DH20
Total Protein = 30.4g
8:30 Dinner at Turkish restaurant with friends. Unfortunately in this restaurant the food was in courses and I couldn't choose my food. I ended up eating.
Hommus dip
One small piece of Turkish bread
lean chicken
lean beef
lamb
fatty kebab meat
One small piece of Backlava (high in fat and sugar)* not reccommended.
Total protein = 40g (being conservative)
10:45pm
10g L-Glutamine
11:30pm (before bed)
10g L-Glutamine
3x Policosanol
500mg magnesium (for muscle soreness, as my muscles were really worn out from my workout that day)
Daily Total Protein = 252.2g
Day 5 Sunday, the final day of Glutamine Loading(or so I thought)
Wake 9:30am (Big sleep in after a hard training session the previous day)
10g L-Glutamine
5g Creatine
500mg Niacinamide
10:15am (Breakfast)
ALA + Chromium
4 Eggs
2 Multigrain Toast
Cottage Cheese
Half an Avocado
Total Protein = 51g
12pm
10g L-Glutamine
1:15pm (Snack Lunch)
ALA + Chromium
Almond spread
Chia Seeds
Lo Carb Delite Unflavoured
300ml Milk
10g L-Glutamine
Total Protein = 44.6g
3pm (friends birthday)
1 Slice of chicken pizza (only food available and I needed protein..)
Total Protein = 9g
4pm
4 pieces of Oporto chicken breast fillets
FreshJuice with Beetroot, Celery, Apple and Ginger
Total Protein = 35.7g
7pm
L-Glutamine
5g Creatine
8pm (Dinner)
ALA + Chromium
2 Wagyu Beef Sausages
Lentils
Sauerkraut
Total Protein = 38.8g
9:30pm
L-Glutamine
10:30pm
L-Glutamine
11:30pm (Before Bed)
L-Glutamine
500mg magnesium
500mg Niacinamide
2x Policosanol
Daily Total Protein = 179.10
10g L-Glutamine
5g Creatine
500mg Niacinamide
10:15am (Breakfast)
ALA + Chromium
4 Eggs
2 Multigrain Toast
Cottage Cheese
Half an Avocado
Total Protein = 51g
12pm
10g L-Glutamine
1:15pm (Snack Lunch)
ALA + Chromium
Almond spread
Chia Seeds
Lo Carb Delite Unflavoured
300ml Milk
10g L-Glutamine
Total Protein = 44.6g
3pm (friends birthday)
1 Slice of chicken pizza (only food available and I needed protein..)
Total Protein = 9g
4pm
4 pieces of Oporto chicken breast fillets
FreshJuice with Beetroot, Celery, Apple and Ginger
Total Protein = 35.7g
7pm
L-Glutamine
5g Creatine
8pm (Dinner)
ALA + Chromium
2 Wagyu Beef Sausages
Lentils
Sauerkraut
Total Protein = 38.8g
9:30pm
L-Glutamine
10:30pm
L-Glutamine
11:30pm (Before Bed)
L-Glutamine
500mg magnesium
500mg Niacinamide
2x Policosanol
Daily Total Protein = 179.10
Day 6, Feb 28th
*Sunday was meant to be the last day of Glutamine loading however the measurement that I have been using must have been slightly less than 10g, so I consumed 6 serves of Glutamine On Monday(today) to finish off the 400g of Glutamine loading.
Wake 7:15am
Niacinamide
10g L-Glutamine
5g Creatine
300ml Milk
Almond Butter
Lo Carb Delite
Total Protein = 41.5g
8:30am
Bounce protein ball (12g protein)
Double Espresso
11:30am (Breakfast)
ALA + Chromium
250g rice
1/4 chicken
Total Protein = 50g
1pm
DH20 (24g protein)
10g L-Glutamine
2pm
2:1 protein bar (32g protein)
4:15pm
10g L-Glutamine
4:30 (Lunch)
Guzman Gomez Chicken Burrito
Total Protein = 51.9g
6pm
L-Glutamine
8pm
L-Glutamine
8:30pm (Dinner)
Canned Chicken
Cob of corn
1 tomato
4 eggs
1 sweet potato
C,P,R spices
Total Protein = 48.6g
9:30pm
L-Glutamine (Last serving of loading phase:)
Daily Total Protein = 260g
Wake 7:15am
Niacinamide
10g L-Glutamine
5g Creatine
300ml Milk
Almond Butter
Lo Carb Delite
Total Protein = 41.5g
8:30am
Bounce protein ball (12g protein)
Double Espresso
11:30am (Breakfast)
ALA + Chromium
250g rice
1/4 chicken
Total Protein = 50g
1pm
DH20 (24g protein)
10g L-Glutamine
2pm
2:1 protein bar (32g protein)
4:15pm
10g L-Glutamine
4:30 (Lunch)
Guzman Gomez Chicken Burrito
Total Protein = 51.9g
6pm
L-Glutamine
8pm
L-Glutamine
8:30pm (Dinner)
Canned Chicken
Cob of corn
1 tomato
4 eggs
1 sweet potato
C,P,R spices
Total Protein = 48.6g
9:30pm
L-Glutamine (Last serving of loading phase:)
Daily Total Protein = 260g
Thursday 24 February 2011
Day 2, Feb 24th
Wake: 8:30am (slept in due to muscle soreness and working until 12:45am)
Stretched whole body for 10 minutes. Mainly focusing on hamstrings, hip flexors and calf muscles.
8:45am
500mg Niacinamide
ALA + Chromium
3 salmon oil capsules
*(for doses see day 1)
"Shake #1" + extra tablespoon of chia
300ml full cream milk
1.5 scoops of Controlled Labs DH20 (hydrolized whey protein isolate)
1 tablespoon chia seed
10g almond butter
5g creatine
Total Protein = 53.7g
9am
10g L-Glutamine
10:30am
Short Black single shot (80mg caffeine)
11am
10g L-Glutamine
11:20am
260g of sweet potato
3 scrambled eggs with sea salt
Total Protein = 21g
12pm
ALA + Chromium
12:30pm (Lunch with business mentor in the city)
Edamame
Raw Sashimi
Salmon Roll (4 pieces)
Cooked Salmon (small piece)
Chicken (60g)
*1x Kirin Japanese Beer (bad dog)
Total Protein = 39g
3pm
10g L- Glutamine
5g Creatine
3:15pm
VPX impact pumpkin bar (30g protein)
4pm
10g L-Glutamine
5:45pm
100g quinoa
1 green apple
1 scoop DH20
Total Protein = 36.9g
7pm
10g L-Glutamine
8:30pm (Dinner)
200g Chicken breast
1 Can of Red Kidney beans
1 cob of corn
Total Protein = 64g
9:30pm
10g L-Glutamine
10:30pm
10g L-Glutamine
12:30am
10g L-Glutamine
500mg niacinamide
2x Policosanol
1x ZMA
Daily Total Protein intake = 244.6g
Stretched whole body for 10 minutes. Mainly focusing on hamstrings, hip flexors and calf muscles.
8:45am
500mg Niacinamide
ALA + Chromium
3 salmon oil capsules
*(for doses see day 1)
"Shake #1" + extra tablespoon of chia
300ml full cream milk
1.5 scoops of Controlled Labs DH20 (hydrolized whey protein isolate)
1 tablespoon chia seed
10g almond butter
5g creatine
Total Protein = 53.7g
9am
10g L-Glutamine
10:30am
Short Black single shot (80mg caffeine)
11am
10g L-Glutamine
11:20am
260g of sweet potato
3 scrambled eggs with sea salt
Total Protein = 21g
12pm
ALA + Chromium
12:30pm (Lunch with business mentor in the city)
Edamame
Raw Sashimi
Salmon Roll (4 pieces)
Cooked Salmon (small piece)
Chicken (60g)
*1x Kirin Japanese Beer (bad dog)
Total Protein = 39g
3pm
10g L- Glutamine
5g Creatine
3:15pm
VPX impact pumpkin bar (30g protein)
4pm
10g L-Glutamine
5:45pm
100g quinoa
1 green apple
1 scoop DH20
Total Protein = 36.9g
7pm
10g L-Glutamine
8:30pm (Dinner)
200g Chicken breast
1 Can of Red Kidney beans
1 cob of corn
Total Protein = 64g
9:30pm
10g L-Glutamine
10:30pm
10g L-Glutamine
12:30am
10g L-Glutamine
500mg niacinamide
2x Policosanol
1x ZMA
Daily Total Protein intake = 244.6g
Wednesday 23 February 2011
Day 1, Feb 23rd, 2011
The Eating/ Supplement/ Workout Regimen
Wake: 7:15am
Took 5 x Niacinamide 100mg tablets
I hopped into my car and started driving and felt this warm sensation take over my body. Fortunately it is "flush free" niacinamide meaning that the normal redness and itchiness which can occur in high doses won't with this form.
7:45am
Alpha Lipoic Acid 300mg (ALA)
Chromium Max 250mcg
GNC Mega Men Multivitamin
8am
"Shake #1"
300ml full cream milk
1.5 scoops of Controlled Labs DH20 (hydrolized whey protein isolate)
1 tablespoon chia seed
10g almond butter
5g creatine
Total Protein = 50.6g
9am
10g of L-Glutamine
9:30am
Single shot of espresso
11:15am (Pre-workout)
1 scoop of Superpump Max
11:30am
WORKOUT 1 - 9 exercises
(1 set to failure for each exercise using 5/5 cadence, total exercise time 45 minutes)
1. Yates Bent Over Row + Pullover
(40kg incl. bar, 13 reps + 20kg dumbbell, 10 reps)
2. Leg Press
(90kg, 13 reps)
3. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 8.5 reps + 3 dips)
4. Seated Calf Raise
(40kg, 14 reps)
5. Barbell Shoulder Press
(40kg incl. bar, 6.5 reps)
6. Machine Crunch
(45kg, 14 reps)
7. Leg Curl
(2 plates, 14 reps)
8. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(15kg, 11.5 reps)
9. Lat Pull-down
(50kg, 8 reps)
12:30pm (Post workout)
130g of fresh dates
2 scoops of DH20
10g of L-Glutamine
5g of Creatine
Total Protein = 48g (not including the glutamine)
1:30pm
1x Tablespoon of peanut butter (6.8g protein)
2:20pm (Lunch)
260g of sweet potato
100g chopped tomato
1x can of tuna
1x can of salmon
Total Protein = 31g
3:20pm
Purple Wraath amino acids + 10g of L- Glutamine
4:15pm
ALA + Chromium
4:40pm
2:1 protein bar (32g protein) + 10g of L-Glutamine
6pm
10g of L-Glutamine
8:20pm
ALA + Chromium + 4x Salmon oil capsules
8:30pm (Dinner)
400g of ground beef
1 can of lentils
100g of rice
Total Protein = 118g
9:30pm
10g L-Glutamine
11pm
10g L-Glutamine
12am
10g L-Glutamine
500mg Niacinamide
2x Policosonol
1x ZMA (Zinc, Magnesium, Aspartate)
Total Protein intake for the day = 286.40g
Wake: 7:15am
Took 5 x Niacinamide 100mg tablets
I hopped into my car and started driving and felt this warm sensation take over my body. Fortunately it is "flush free" niacinamide meaning that the normal redness and itchiness which can occur in high doses won't with this form.
7:45am
Alpha Lipoic Acid 300mg (ALA)
Chromium Max 250mcg
GNC Mega Men Multivitamin
8am
"Shake #1"
300ml full cream milk
1.5 scoops of Controlled Labs DH20 (hydrolized whey protein isolate)
1 tablespoon chia seed
10g almond butter
5g creatine
Total Protein = 50.6g
9am
10g of L-Glutamine
9:30am
Single shot of espresso
11:15am (Pre-workout)
1 scoop of Superpump Max
11:30am
WORKOUT 1 - 9 exercises
(1 set to failure for each exercise using 5/5 cadence, total exercise time 45 minutes)
1. Yates Bent Over Row + Pullover
(40kg incl. bar, 13 reps + 20kg dumbbell, 10 reps)
2. Leg Press
(90kg, 13 reps)
3. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 8.5 reps + 3 dips)
4. Seated Calf Raise
(40kg, 14 reps)
5. Barbell Shoulder Press
(40kg incl. bar, 6.5 reps)
6. Machine Crunch
(45kg, 14 reps)
7. Leg Curl
(2 plates, 14 reps)
8. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(15kg, 11.5 reps)
9. Lat Pull-down
(50kg, 8 reps)
12:30pm (Post workout)
130g of fresh dates
2 scoops of DH20
10g of L-Glutamine
5g of Creatine
Total Protein = 48g (not including the glutamine)
1:30pm
1x Tablespoon of peanut butter (6.8g protein)
2:20pm (Lunch)
260g of sweet potato
100g chopped tomato
1x can of tuna
1x can of salmon
Total Protein = 31g
3:20pm
Purple Wraath amino acids + 10g of L- Glutamine
4:15pm
ALA + Chromium
4:40pm
2:1 protein bar (32g protein) + 10g of L-Glutamine
6pm
10g of L-Glutamine
8:20pm
ALA + Chromium + 4x Salmon oil capsules
8:30pm (Dinner)
400g of ground beef
1 can of lentils
100g of rice
Total Protein = 118g
9:30pm
10g L-Glutamine
11pm
10g L-Glutamine
12am
10g L-Glutamine
500mg Niacinamide
2x Policosonol
1x ZMA (Zinc, Magnesium, Aspartate)
Total Protein intake for the day = 286.40g
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