9/8/2012- 2345 cal. 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
½ TBSP EVOO- 60 cal. 0g protein 7g fat
290g apple- 158 cal. 1g protein 0g fat
7.2 oz. broccoli- 76 cal 6g protein 1g fat
27.2 oz. chicken breast- 749 cal 155.5g protein 18g fat
4 TBSP BBQ sauce- 100 cal. 2g protein 0g fat

1684 cal. 251.5g protein 33g protein

So today I was to have a cheat meal, but I got super wasted while sweating all the money I bet on football. Won both bets by the way. But it turned into two cheat meals, but they weren't that bad...all the liquor probably was, but it was all with soda or diet pepsi...anyway, I still tried to track the day as well as possible. Well, as well as I did at least.

9/9/2012- 2345 cal. 244.5g protein 65g fat

3 chicken soft tacos fresco
Protein shake
Fish oil
1.5 negra modelo
1 piece pizza w pepperoni sausage olives
2 pieces pizza w double (question the double) chicken, mushrooms and carmelized onions w white sauce
9 shots jamieson
1 shot vodka
Soda w lime
Diet soda
Fresh Garden omelette w mushrooms, avocado, tomatoes,onions, zucchini, spinach, havarti
1/2 of hash browns.

Gym Day

Squats 1x5 275 2x5 225 took video and hated the way 275 looked so I posted all 3 and will work on form from there.

Leg extensions 1x10 110 1x10 130 1x9 150

Individual leg curl 1x10 25 2x8 50

Medicine ball ab work

9/10/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
15.55oz. Chicken breast- 428 cal. 89g protein 10g fat
¼ lb. Costco polish sausage w/ sauerkraut and bun- 505 cal. 21g protein 33g fat
2 TBSP BBQ sauce- 50 cal. 1g protein 0g fat
1 can of green beans- 70 cal. 0g protein 0g fat
217g salmon- 395 cal. 55g protein 17.5g fat
½ TBSP EVOO- 60 cal. 0g protein 7g fat
20 oz. diet coke- 0 cal. 0g protein 0g fat

2049 cal. 253g protein 74.5g fat

Stupid roommate said I had to try the Costco polish sausage for $1.50...great deal, terrible for diet.

Gym Day

Bench 3x5 185

Dumbell Press 1x8 2x10 45

Dumbell Fly 3x8 30...did not feel good on bad shoulder

Tricep pressdown 3x10 90

9/11/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
1 banana- 105 cal. 1g protein 0.5g fat
40g avocado- 67 cal. 0.5g protein 6g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
2 multi grain tortillas- 206 cal. 6g protein 6g fat
3/4 TBSP EVOO- 90 cal. 0g protein 10.5g fat
21.5 oz. chicken- 592 cal. 123g protein 14g fat
1 can green beans- 70 cal. 0g protein 0g fat
157g salmon- 286 cal. 40g protein 12.5g fat
2 oz. teriyaki turkey jerky- 160 cal. 22g protein 2g fat

2187 cal. 279.5 g protein 62.5g fat

9/12/12- 2345 cal 244.5g protein 65g fat

24.65oz. Chicken breast- 679 cal. 141g protein 16g fat
1 tbsp EVOO- 120 cal. 0g protein 14g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
1 banana- 105 cal. 1g protein 0.5g fat
3 multi grain tortillas- 309 cal. 9g protein 9g fat
9.4 oz. broccoli- 99 cal. 7.5g protein 1.5g fat
57g avocado- 95 cal. 0.5g protein 8.5g fat
12.25 oz. tilapia- 299 cal. 63g protein 3.5g fat
4 TBSP pico de gallo- 20 cal. 0g protein 0g fat
3 TBSP BBQ sauce- 75 cal. 0g protein 0g fat

2342 cal. 309g protein 60g fat

Gym Day

Bent over barbell rows 1x10 2x8 145

Lat pulldowns 3x8 115

Seated cable rows 3x10 100

Barbell curl 1x8 1x7 1x6 70

Single arm preacher curls 3x8 22.5

9/13/12- 2345 cal 244.5g protein 65g fat

24.75oz. Chicken breast- 682 cal. 141.5g protein 16g fat
½ tbsp olive oil- 60 cal. 0g protein 7g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
1 banana- 105 cal. 1g protein 0.5g fat
2 multi grain tortillas- 206 cal. 6g protein 6g fat
4 TBSP pico de gallo- 20 cal. 0g protein 0g fat
2 TBSP BBQ sauce- 50 cal. 0g protein 0g fat
67g avocado- 112 cal. 0.5g protein 10g fat
7.95 oz. broccoli- 84 cal. 6g protein 1g fat
259g salmon- 472 cal 66g protein 20.5g fat

2332 cal. 308g protein 68g fat

9/14/12- 2345 cal 244.5g protein 65g fat

½ TBSP olive oil- 60 cal. 0g protein 7g fat
19.65 oz. chicken breast- 542 cal. 112g protein 12.5g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
2 TBSP BBQ sauce- 50 cal. 0g protein 0g fat
359g salmon- 654 cal. 91.5g protein 28.5g fat
4.75oz. Broccoli- 50 cal. 3.5g protein 0.5g fat

1897 cal. 294g protein 55.5g fat

Gym Day

Press 3x5 130 sooooo much WIM getting up that very last rep, I was pleased

Arnold Press 2x10 35 1x8 35

Lateral raises 3x8 20

Went to do planks, but my abs were still hurting from medicine ball work last Monday, which is ridiculous, but true. Will be doing more medicine ball work.

9/15/12- 2345 cal 244.5g protein 65g fat

3 caps fish oil- 30 cal 0g protein 3g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
1 slice whole wheat bread- 110 cal. 5g protein 1g fat
66g avocado- 110 cal 0.5g fat 10g fat
Protein shake- 511 cal 87g protein 4g fat
70g avocado- 117 cal. 0.5g protein 10.5g fat
23.85oz. Chicken- 658 cal. 136g protein 15g fat
3 multi grain tortillas- 309 cal. 9g protein 9g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
1 TBSP BBQ sauce- 35 cal. 0g protein 0g fat

2112 cal. 257g protein 68.5g fat

9/16/12- 2345 cal 244.5g protein 65g fat
Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
14.8 oz. pasta- 1554 cal. 44.5 g protein 7.5g fat
21.4oz chicken- 590 cal 122g protein 13.5g fat
131g mushrooms- 37 cal. 3g protein 0.5g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
1.5c pasta sauce- 210 cal 6g pro 4.5g fat

2992 cal. 262.5g protein 40g fat

So today was my first structured refeed, now I definitely ate too much pasta which pushed my calories way over, but I still stayed under the lower fat for a refeed, and it's not the end of the world. Next refeed which will be probably two weeks from now will have definitely less pasta, and go lower in calories, though if a refeed takes the place of a cheat meal, it's again, not the end of the world.

Gym Day

Squats 3x5 225 Going back and working on my form. Got the bar higher for at least the first two sets, the bar I don't feel was as high as it should have been the third set. Will have to keep working with this at lower weights than I'm capable of until I have it down. Will also have to get new vids up and will be doing that as soon as I can.

Prone leg curl single leg 3x10 25

Seated calf press 3x15 70

Planks 1x40 seconds 2x30 seconds

9/17/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
24.8oz chicken- 684 cal 141g protein 15.5g fat
10.25oz broccoli- 108 cal. 7.5g protein 1g fat
64g avocado- 107 cal 0.5g protein 9.5g fat
200g braeburn apple- 104 cal. 0g protein 0g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
60g turkey jerky- 171 cal. 23.5g protein 2g fat
28g dark chocolate almonds- 160 cal. 5g protein 13g fat

2005 cal 264.5g protein 59g fat

Gym Day

Bench 2x5 1x3 190 probably could have gotten another rep but didn't have a spot was not going to risk it

Incline dumbbell press 1x15 30 1x12 40 1x10 40

Incline dumbbell flys 2x12 25 1x10 25

Lying dumbbell tricep extensions 2x8 20, put a lot of strain in my right shoulder and elbow so did not do another set

Overhead tricep extensions 3x10 50

9/18/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
75g avocado- 125 cal. 0.5g protein 11g fat
25.15oz chicken- 694 cal. 143g protein 15.5g fat
178g zucchini- 28 cal. 1g protein 0g fat
1 banana- 105 cal. 1g protein 0.5g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
56g teriyaki beef jerky- 160 cal. 24g protein 2g fat

1783 cal 256.5g protein 47g fat

9/19/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
3 caps fish oil- 30 cal 0g protein 3g fat
24.3oz. Chicken- 670 cal 138g protein 15g fat
57g avocado- 95 cal 0.5g protein 8.5g fat
10.5oz. Broccoli- 111 cal 7.5g protein 1g fat
½ TBSP olive oil- 60 cal. 0g protein 7g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
1 banana- 105 cal. 1g protein 0.5g fat
28g teriyaki beef jerky- 80 cal 12g protein 1g fat
3 vodka soda limes- 228 cal 0g protein 0g fat

1960 cal. 246g protein 44g fat

So where are you at now?

height/weight

Read the first page then skipped to the last.

Gym Day

Press 3x5 130

Arnold Press 3x10 35

Lateral raises 3x8 22.5

Planks 2x40 1x30

9/20/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
1 banana- 105 cal. 1g protein 0.5g fat
2 TBSP BBQ sauce- 70 cal 0g protein 0g fat
25.35oz. Chicken- 699 cal 144g protein 15.5g fat
113g steamed zucchini- 18 cal 0.5g protein 0g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
2 Del Taco grilled chicken tacos- 440 cal 24g protein 24g fat

1963 cal 256.5g protein 53g fat

Wish I had had some DC almonds and jerky at the end of the night instead of those Del Taco chicken tacos, they weren't even that good, and the macros are total buttsauce, I'm hoping this is a lesson learned.

If you're gonna ask me, ask me right.

9/21/12- 2345 cal 244.5g protein 65g fat

Protein shake- 511 cal 87g protein 4g fat
5 caps fish oil- 50 cal 0g protein 5g fat
205g braeburn apple- 107 cal 0g protein 0g fat
2 TBSP BBQ sauce- 70 cal 0g protein 0g fat
2 TBSP low fat honey mustard- 70 cal. 0g protein 4g fat
24.75 oz. chicken breast- 682 cal 140.5g protein 15g protein
6.4oz. Broccoli- 68 cal 4.5g protein 0.5g fat
56g turkey jerky- 160 cal. 22g protein 2g fat
28g dark chocolate almonds- 160 cal. 5g protein 13g fat

1878 cal 259g protein 43.5g fat

Gym Day

Bent over barbell rows 2x10 1x8 145

Seated cable rows 3x10 115

Hammer Strength DY row machine 1x8 2x10 45

Barbell curl 1x10 1x7 1x6 70

Single ARM preacher curls 3x8 22.5

9/22/12- 2345 cal 244.5g protein 65g fat

5 caps fish oil- 50 cal 0g protein 5g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
4 ww tortilla- 400 cal 12g protein 4g fat
81g avocado- 135 cal 0.5g protein 12g fat
76g mushrooms- 21 cal. 1.5g protein 0g fat
Protein shake- 511 cal 87g protein 4g fat
½ TBSP Olive oil- 60 cal 0g protein 7g fat
11.65 oz. tilapia- 285 cal 60g protein 3.5g fat
6oz. Teryaki beef jerky- 480 cal 72g protein 6g fat

2114 cal. 252g protein 50.5g fat