May 1, 2010
Started the Anabolic Diet eating as much as I can and maintaining my current weight of 191 lbs.
May 3, 2010
Workout
5 sets of 5 squats with broom stick to practice form
Benched 5 sets of 5 BB only to practice form
3 sets of 1 Deadlift @ 65 lbs.
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
May 4, 2010
Workout
BB Bench 45 x 3
55 x 3
65 x 3
DB Tricep Ext. 8 x 3
10 x 3
12 x 3
DB Push Press 20 x 3
20 x 3
20 x 3
Deadlift 65 x 3
85 x 3
105 x 3
125 x 3
May 7, 2010
BB Bench 45 x 3
55 x 3
65 x 3
75 x 3
85 x 1
95 x 1
95 x 0
DB Row 25 x 3
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
May 10, 2010
I have to start counting calories now so I know how much to cut next week.
Breakfast Calories / unit Net. Cal. Carbs
5 Whole eggs scrambled 80 / egg 400
2 Tbsp. Chopped Green Onions
¼ cup Chopped Mushrooms
¼ cup Heavy Whipping Cream 60 / Tbsp. 240
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
2 slices Low Carb. Toast 70 / 2 slices 70 8
3 Tbsp. Butter 100 / Tbsp. 300
Shake
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480
Lunch
3 Brats 200 / brat 600
1 ½ cup Broccoli 25 / cup 37
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
Dinner
¾ lbs. Ribeye 312 312
1 cup Broccoli 25 / cup 25
2 Tbsp. Butter 100 / Tbsp. 200
TOTALS: 3284 14
May 11, 2010
Breakfast
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480
Snack
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480
Lunch
Pork Steak 271 271
2 Tbsp. Peanut Butter 169 / Tbsp. 338
4 Cloves of Garlic 17.3 17.3
¼ cup Soy Sauce 10 / Tbsp. 40
¼ cup Chopped Green Onions 2 / Tbsp. 8
1 cup Chopped Mushrooms 26 / 100 grams 26
3 Leaves Romaine Lettuce 2 / leaf 6
Dinner
Ribeye 312 312
1 cup Broccoli 25 / cup 25
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
Shake
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
¾ cup Heavy Whipping Cream 60 / Tbsp. 720
TOTALS: 3683 15
Workout
BB Bench
45 x 3
55 x 3
65 x 1
65 x 3
75 x 1
75 x 3
85 x 1
65 x 3
DB Rows
20 x 3
25 x 1
25 x 3
30 x 1
30 x 3
35 x 3
40 x 1
30 x 10
Straight Leg Deadlifts
45 x 3
65 x 3
95 x 3
BB Military Press
45 x 3
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
May 12, 2010
Breakfast
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480
5 Whole eggs scrambled 80 / egg 400
1 Tbsp. Chopped Onions 4 / Tbsp. 4 1
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
¼ cup Heavy Whipping Cream 60 / Tbsp. 240
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
2 slices Low Carb. Toast 70 / 2 slices 70 8
3 Tbsp. Butter 100 / Tbsp. 300
Dinner
½ lbs. Ground Beef 196 196
1 Can French Onion Soup 2.7 2.7 19
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Slices Swiss Cheese 106 / slice 212
1 ½ cup Broccoli 25 / cup 37.5
2 Tbsp. Butter 100 / Tbsp. 200
¼ cup Shredded Cheddar 100 / ¼ cup 100
Snack
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
½ cup Heavy Whipping Cream 60 / Tbsp. 480
TOTALS: 3314 50 OOPS!
May 13, 2010
Breakfast
3 scoops Low Carb. Metabolic Drive 110 / scoop 330 9
½ cup Heavy Whipping Cream 60 / Tbsp. 480
3 Whole eggs scrambled 80 / egg 240
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Colby Jack Cheese 100 / ¼ cup 100
1 Tbsp. Extra Virgin Olive Oil 120/ Tbsp. 120
3 Slices Turkey 60 / 3 slices 60 2
Dinner
1 Tbsp. Extra Virgin Olive Oil 120 / Tbsp. 120
9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Butter 100 / Tbsp. 200
Snack
2 scoops Low Carb. Metabolic Drive 110 / scoop 220 6
TOTALS: 3102 22
Workout
High Intensity Interval Training (HIIT)
Steepest Incline on my home treadmill which isn’t very high
20 seconds per exercise
30 seconds rest in between exercises
1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Lunges w/ 5 lbs. DB
6.Sprint
7.Puke
May 14, 2010
I’ve decided to cut calories early because I’m gaining weight. My goal for this week will be to eat at the most 2800 calories.
Breakfast
3 scoops Low Carb. Metabolic Drive 110 / scoop 330 9
9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Butter 100 / Tbsp. 200
Snack
¼ cup Sunflower Seeds 165 / ¼ cup 165 3.7
Lunch
2 cans Tuna 70 / can 140
1 Tbsp. Tastee Dressing 60 / Tbsp. 60
1 Tbsp. Relish 20 / Tbsp. 20
1 tsp. Worcheshire Sauce 5 / tsp. 5
¼ cup Shredded Cheddar 100 / ¼ cup 100
2 Tbsp. Mayo 100 / Tbsp. 200
3 Whole Boiled Eggs 70 / egg 210
Total Calories for Recipe 645
Divided by 4 servings 161 / serving 322
4 slices Low Carb Bread 35 / slice 140 16
TOTALS: 2243 28.7
Workout
Farm work
May 15, 2010
It’s the weekend which means I can carb up but I have to watch my calories!
First thing in the morning…
Workout
High Intensity Interval Training (HIIT)
Steepest Incline on my home treadmill which isn’t very high
20 seconds per exercise
30 seconds rest in between exercises
1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Inclined Push-ups (because I’m weak)
6.Lunges w/ 5 lbs. DB
7.Sprint
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
Breakfast
¼ pound Pork Sausage Patty 107 / ¼ pound 107
2 slices Ezekiel Bread toasted 80 / slice 160
3 whole Fried Eggs 70 / egg 210
2 Tbsp. Butter for toast 100 / Tbsp. 200
1 Tbsp. Extra Virgin Olive Oil 120 / Tbsp. 120
(I won’t use EVOO ever again)
Lunch
2 slices Ezekiel Bread 80 / slice 160
1 Tbsp. Mayo 100 / Tbsp. 100
2 slices American (crap) Cheese 100 / 2 slices 100
3 slices Turkey 60 / 3 slices 60
1 leaf Lettuce 2 / leaf 2
½ Tbsp. Chopped Onion 4 / Tbsp. 2
26 Kettle Cooked Chips 150 / 13 chips 300
Dinner
Pizza Crust 150 / slice 900
¼ cup Pizza Sauce 40 / ¼ cup 40
30 slices Pepperoni 120 / 15 slices 240
½ cup Mozzarella 80 / ¼ cup 160
Total Calories Per Pizza 1340
Divided by 6 slices 223 / slice 892 (I ate 4 slices)
TOTALS: 2533
May 16, 2010
I lost track of my calories because of a cookout. I did bring a trick to the table…eating slowly giving my body time to tell when I’m full.
Workout
Overhead Press
40 lbs. BB 3 x 5
Upright Rows
15 lbs. DB 3 x 5
Bent Rows
70 lbs. BB 3 x 6
Tricep Ext.
10 lbs. DB 3 x 4
15 lbs. DB 3 x 2
Curls BB
50 x 2
45 x 3
40 x 10
35 x 15
30 x 10
25 x 30
20 x 20
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
3 Hill Sprints
May 17, 2010
Weigh-in 196 lbs
Breakfast
3 Whole eggs scrambled 80 / egg 210
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
¼ lbs. Sausage Patty 107 / ¼ lbs 107
2 Tbsp. Butter 100 / Tbsp. 200
2 slices Low Carb. Bread 35 / slice 70 8
Lunch
2 Whole Eggs Boiled 70 / egg 140
6 leaves Romaine Lettuce 1 / leaf 6
4 Tbsp. Ranch Dressing 70 / Tbsp. 280 4
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
Dinner
2 ½ Tbsp. Butter 100 / Tbsp. 250
9 oz. Ribeye 312 / 3 oz. 936
2 cups Broccoli 25 / cup 50
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
TOTALS: 2695 17
Workout
High Intensity Interval Training (HIIT)
Steepest Incline on my home treadmill which isn’t very high
20 seconds per exercise
30 seconds rest in between exercises
1.Sprint
2.Jump Squat w/ 5 lbs. Dumbells (DB)
3.Bodyweight Chair Dips
4.Stair Sprints
5.Inclined Push-ups (because I’m weak)
6.Lunges w/ 5 lbs. DB
7.Russian Twist
8.Sprint
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
May 18, 2010
Breakfast
3 Whole eggs scrambled 80 / egg 210
¼ cup Chopped Mushrooms 26 / ¼ cup 26 5.1
2 Tbsp. Heavy Whipping Cream 60 / Tbsp. 120
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
¼ lbs. Sausage Patty 107 / ¼ lbs 107
2 Tbsp. Butter 100 / Tbsp. 200
2 slices Low Carb. Bread 35 / slice 70 8
I’m feeling better on this diet now. At first I thought I’d die when I first cut the calories but I feel better about it now. Its my fifth day at 2800 calories and in 2 days I cut down to 2300, then in a week I’ll cut down to 1800, then a week after that I’ll cut to 1400 â?? 1500 calories. I should start dropping pounds like crazy…Hopefully…
I guess I’m not supposed to be counting green vegetables as calories or carbs.
Lunch
1 head Romaine Lettuce
¼ cup Shredded Cheddar Cheese 100 / ¼ cup 100
4 Tbsp. Ranch Dressing 70 / Tbsp. 280 4
3 Whole Eggs Hard Boiled 70 / egg 210
Snack
Tuna Salad Sandwich 161 8
Dinner
6 oz. Ribeye 312 / 3 oz. 624
2 Tbsp. Butter 100 / Tbsp. 200
3 cups Broccoli 25 / cup 75
Workout
Bodyweight Squats to failure for practice
BB Deadlift
95 x 3
115 x 3
135 x 3
155 x 1
155 x 1
175 x 1
Kettlebell Swings
40 x 5
40 x 5
40 x 5
Bodyweight Lunges
5 x 3
Jumprope 100 revolutions
Shake
1 scoop Grow Whey Protein 120 / scoop 120 5
TOTALS: 2603 29
I’m just now getting used to logging everything correctly. I just realized that I wasn’t adding the post workout shake to my calorie count or to my carb count until today. Just another lesson learned…
