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Malucci is a FPOS! Malucci is a FPOS!

10-07-2012 , 03:48 AM
10/6/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
3 eggs- 210 cal 18g protein 13.5g fat
3 egg whites- 48 cal 10.5g protein 0g fat
56g sharp cheddar- 320 cal 14g protein 18g fat
Protein shake- 511 cal 87g protein 4g fat
3 chicken fresco tacos- 450 cal 33g protein 10.5g fat

2100 cal 249.5g protein 55g fat
Malucci is a FPOS! Quote
10-07-2012 , 10:33 PM
Structured Refeed

10/7/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
358g pasta- 1343 cal 38g pro 6g fat
1c sauce- 140 cal 4g protein 3g fat
23.75oz chicken- 652 cal 132.5g protein 13g fat

2696 cal 261g protein 31g fat
Malucci is a FPOS! Quote
10-08-2012 , 03:08 AM
Neglected to mention I drank a liter of diet mountain dew which is zeros across the board.
Malucci is a FPOS! Quote
10-08-2012 , 04:37 PM
Gym Day

Press 2x5 1x4 135, will get that last rep next time

Arnold press- 2x10 1x8 35, did these with less rest between sets which made them so difficult

Lateral raises 3x10 20, again with less rest between sets

Didn't do abs because I'm a monstrous vagina.
Malucci is a FPOS! Quote
10-09-2012 , 04:27 AM
10/8/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 TBSP jalapeno/cilantro hummus- 50 cal 2g protein 2g fat
4.95oz broccoli- 53 cal 3g protein 0g fat
22.3oz chicken- 612 cal 124g protein 12g fat
144g salmon- 263 cal 36g protein 11.5g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat
223g pineapple- 118 cal 0g protein 0g fat
1.5oz dc almonds- 240 cal 7.5g protein 19.5g fat

1942 cal 260.5g protein 55.5g fat
Malucci is a FPOS! Quote
10-09-2012 , 05:04 PM
Gym Day

Reverse grip bent over barbell rows 3x10 135

Lat Pulldowns 1x10 2x8 115

Seated cable row 3x10 100

Flat bar curl 1x10 2x8 60

Seated single arm preacher curl 3x10 20

All with a little less rest periods between...all exercises that is
Malucci is a FPOS! Quote
10-10-2012 , 05:47 AM
10/9/2012- 2225 cal 238g protein 62g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 TBSP jalapeno/cilantro hummus- 50 cal 2g protein 2g fat
2 ww tortillas- 198 cal 6g protein 4g fat
27oz chicken- 741 cal 150g protein 14.5g fat
46g avocado- 76 cal 0g protein 6.5g fat
7.1oz broccoli- 76 cal 4g protein 0g fat
342g pineapple- 181 cal 0g protein 0g fat
2 TBSP BBQ sauce- 70 cal 0g protein 0g fat
1 BK double cheeseburger- 370 cal 22g protein 18g fat

2323 cal 271g protein 54g fat

So I'm a total idiot, and I set up my diet totally wrong. So for the last 6 weeks of the diet I have been eating at deficit that is way too high. Instead of eating at 75-80% of maintenance, I've been eating at 66%. That may be responsible for the great month I have last month, but I think it is also heavily hurting my energy levels, and everything else. I've been working out more the last 6 weeks than I have in forever, and that, coupled with the huge deficit (that I was too dumb to see) is not good. So I have recalculated, and now I'm going to go at a 75% deficit and see how that feels. So tomorrow/everyday until the next weigh in will have these new restrictions.

2532 cal 238g protein (this doesn't change as I'm going by LBM numbers) 70g fat

Hopefully these new numbers will lead to a better day to day life. Also need to work harder at actually getting to that calorie number and not going way under it consistently. Stay tuned.
Malucci is a FPOS! Quote
10-11-2012 , 03:47 AM
10/10/2012- 2531 cal 238g protein 70g fat

26.2 oz chicken- 719 cal 145.5g protein 14g fat
3 tbsp bbq- 75 cal 0g protein 0g fat
330 g pineapple- 175 cal 0g protein 0g fat
155g salmon- 283 cal 39g protein 12.5g fat
200g asparagus- 45 cal 5g protein 0.5g fat
Bread- 200 cal 6g protein 2g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
28g sharp cheddar cheese- 110 cal 7g protein 9g fat
2 eggs- 140 cal. 12g protein 9g fat

2308 cal 301.5g protein 56g fat
Malucci is a FPOS! Quote
10-12-2012 , 04:15 AM
10/11/2012- 2531 cal 238g protein 70g fat

Bread- 200 cal 6g protein 2g fat
5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
28g sharp cheddar cheese- 110 cal 7g protein 9g fat
2 eggs- 140 cal. 12g protein 9g fat
10.35 oz broccoli- 111 cal 6g protein 0g fat
244g salmon- 445 cal 61g protein 19.5g fat
22.65 oz chicken- 622 cal 126g protein 12g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat
200g pineapple- 106 cal 0g fat 0g protein

2340 cal 306g protein 62g fat
Malucci is a FPOS! Quote
10-12-2012 , 04:40 PM
Gym Day

Bench 1x5 1x4 1x3 195

Dumbbell incline press 3x10 40

Hammer Strength super incline press 3x8 45

Tricep pressdown 3x10 90

Overhead raised tricep pulldown 1x8 50 2x10 40
Malucci is a FPOS! Quote
10-13-2012 , 07:08 AM
10/12/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
Bread- 200 cal 6g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
2 slices pepper jack- 140 cal 8g protein 10g fat
239g salmon- 436 cal 60g protein 19g fat
21oz chicken- 577 cal 117g protein 11g protein
199g pineapple- 106 cal 0g fat 0g protein

2192 cal 297g protein 60g fat
Malucci is a FPOS! Quote
10-14-2012 , 12:52 AM
40 minute run today
Malucci is a FPOS! Quote
10-14-2012 , 09:44 PM
Gym Day

Squats 3x5 255 too many of these reps were buttsauce, I think some of it might be due to extreme fatigue, but...even still...not good

Single leg extensions 1x10 1x8 90 1x10 80

Seated calf press 3x12 135

No abs because despite my large gut, I'm gutless. Ironic.
Malucci is a FPOS! Quote
10-14-2012 , 09:45 PM
10/13/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
Salmon onigiri- 168 cal 8g protein 4g fat
5.6 oz. chicken- 154 cal 31g protein 3g fat
1 ww tortilla- 99 cal 3g protein 2g fat
1 slice pepper jack- 70 cal 4g protein 5g fat
3 turkey burgers- 600 cal 105g protein 18g fat
1 bun- 210 cal 6g protein 2.5g fat
56g cheddar cheese- 220 cal 14g protein 18g fat

2082 cal 258g protein 61.5g fat
Malucci is a FPOS! Quote
10-14-2012 , 11:25 PM
10/14/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
Protein shake- 511 cal 87g protein 4g fat
liter of Diet Mountain Dew- 0 cal 0g protein 0g fat
3 fresco chicken soft tacos- 450 cal 33g protein 10.5g fat
Fresco soft taco beef- 170 cal 8g protein 7g fat
2 BK double cheeseburgers- 740 cal 44g protein 36g fat

2432 cal 259g protein 66.5g fat
Malucci is a FPOS! Quote
10-17-2012 , 04:32 PM
Gym Day

Press 3x5 135 Yup. Got there.

Arnold press 3x10 35

Front raises 3x10 20

Planks 3x40

Had to work hard today, and I did.
Malucci is a FPOS! Quote
10-17-2012 , 05:30 PM
Congrats on the 45# plates.

Malucci is a FPOS! Quote
10-18-2012 , 06:46 AM
Quote:
Originally Posted by aura
Congrats on the 45# plates.

Thanks my man.

Anyway, the last two days I was in San Diego for the MNF game. So it was kind of a binge drinking not eating right situation...where I met Steve Young and made him laugh at Stan Humphries. Here's the best I have from those two days.

1 fish taco
1 carnitas taco
4 chicken taquitos w cheese and guacamole
Chips and salsa
3 mole enchiladas w beans and rice
Copious vodka and rock star
3 beers

1/2 turkey Cobb sandwich
1/2 salami sandwich
Medium dq cone
5 Newcastle Summer Ales
1pt 6oz of Rogue Hazelnut Ale
Gang of pizza.

And now today...
10/17/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 tbsp BBQ sauce- 50 cal 0g protein 0g fat
9.75 oz broccoli- 105 cal 5.5g protein 0g fat
23.65 oz chicken- 650 cal 131g protein 12.5g fat
325g pepperoni/meatball pizza- 659 cal 34g protein 38g fat

2025 cal 257.5g protein 59.5g fat

Back at it.
Malucci is a FPOS! Quote
10-19-2012 , 05:05 AM
Gym Day

Lat Pulldowns underhand grip 3x10 115

Seated cable row 3x10 100

DLs 1x5 185

Flat bar curl 3x10 60

Seated incline alternate dumbbell curls 1x8 1x6 25 1x8 22.5
Malucci is a FPOS! Quote
10-19-2012 , 05:06 AM
10/18/2012- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 tbsp BBQ sauce- 70 cal 0g protein 0g fat
6.35 oz. broccoli- 68 cal 3.5g protein 0g fat
20.05 oz chicken- 551 cal 111g protein 10.5g fat
Bread- 200 cal 6g protein 2g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
2 slices pepper jack- 140 cal 8g protein 10g fat
Protein shake- 511 cal 87g protein 4g fat

2273 cal 321.5g protein 44.5g fat
Malucci is a FPOS! Quote
10-19-2012 , 05:23 PM
40 minute run today
Malucci is a FPOS! Quote
10-20-2012 , 04:00 AM
10/19/2012- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
2 slices pepper jack- 140 cal 8g protein 10g fat
25.8 oz. chicken- 709 cal 143g protein 13.5g fat
7.5 oz. broccoli- 80 cal 4g protein 0g fat
1 ww tortilla- 99 cal 3g protein 2g fat
3 tbsp BBQ sauce- 75 cal 0g protein 0g fat

1664 cal 245g protein 34.5g fat

Need to be eating more calories, but, didn't...
Malucci is a FPOS! Quote
10-21-2012 , 08:05 AM
10/20/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
2 egg mcmuffins- 600 cal 36g protein 24g fat
Protein shake- 532 cal 89g protein 4g fat
2 turkey burgers- 400 cal 70g protein 12g fat
2 ww bread- 180 cal 8g protein 2g fat
2 slices colby jack- 160 cal 10g protein 14g fat
4 grape leaves- 240 cal 4g protein 10g fat
6 vodka soda limes
1 piece of ham
1 piece cheese
1 crab chip
At least 2 more vodka soda limes
Some amount of beer, at least 3 I’d say, maybe more
2 coney dogs
Some thick chick’s phone number


2162 cal 217g protein 71g fat these were numbers before other stuff I didn’t number
Malucci is a FPOS! Quote
10-22-2012 , 04:07 PM
Gym Day

Squats 3x5 255 Reps were better than last time, but still in desperate need of videos

Single leg extensions 3x10 80

Single leg hamstring curls 1x10 50 2x10 60

Swiss ball crunches 4x25

Seated calf press 3x15 100
Malucci is a FPOS! Quote
10-23-2012 , 05:29 AM
10/22/12- 2531 cal 238g protein 70g fat

5 caps fish oil- 50 cal 0g protein 5g fat
Protein shake- 511 cal 87g protein 4g fat
21.35 oz. chicken- 587 cal 118g protein 11g fat
2 slices ww bread- 180 cal 8g protein 2g fat
2 slices monterey jack- 160 cal 10g protein 12g fat
2 eggs- 140 cal. 12g protein 9g fat
2 egg whites- 32 cal. 7g protein 0g fat
2 tbsp yogurt honey mustard- 45 cal 1g protein 1.5g fat
5.25 oz. asparagus- 34 cal 3.5g protein 0g fat
306g pineapple- 163 cal 0g protein 0g fat
3 vodka sodas with lime- 228 cal 0g protein 0g fat

2130 cal 246.5g protein 44.5g fat
Malucci is a FPOS! Quote

      
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