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