JasonD's transformation Journal

JasonD · 06-05-2006, 05:34 PM

This is my first journal. I started a few years back at 6' 250lbs. with an obscene BF%. After a long 10 months I had dropped to around 180 and completely transformed. The one thing I did notice at that point is hopw little muscle mass I actually had. Unfortunately I ran into some things and I stopped working out and dieting properly for a long time. With this I basically returned to the 250lb high BF% that I was originally. In other words I wasted 10 months of hard work.

In January I realized what I had become and slowly worked my way back into a regimen of excercise and proper diet. I have since gotten down to 227lbs, I am not sure of my BF% nor am I sure of what it was when I started other then high. I wanted to start this journal for some accountability and maybe even a little support.

The following is my current 4-day split:
Monday Chest\Biceps
Tuesday Quads\Calves\Abs
Wednesday Off
Thursday Hamstrings\Back
Friday Shoulders\Triceps

The basic diet I will follow is:

Workout days:
Pre-Workout Meal
Oats 2/3-cup
40 G Dextrose
On-Whey Protien 1-scoop
Totals

Meal 1 Egg Beater omelet (1 Cup)
1-Slice Cheese (Non-Fat)
Whole Wheat Bread (2 slices)
Skim Milk (1/2 cup)
Oil for Cooking 1tbsp

Meal 2 Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

Meal 3 Turkey sandwich on Wheat
OR
Salad with Chicken and Rice

Meal 4 Whole Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps
Banana

Meal 5 Oatmeal 2/3-cup unckd
On-Whey Protien 2-scoop

Meal 6 4 oz. Salmon
Brown Rice (1 Cup)
Asparagus

NON-Workout Days will be the same except no Pre-Workout Meal.

JasonD · 06-05-2006, 05:37 PM

Chest\Biceps (all sets 45 sec rest period)

Incline Bench Press 3x8 1x7
DB Flat Bench 1x8 2x7 1x6
Incline DB Fly 1x10 1x8
Barbell Curls 2x8 1x7 1x6
Seated Alt DB Curls 2x8

pammiejoe6 · 06-05-2006, 10:30 PM

welcome to IM and the Over 30 section jason!!

**NewSpawn** · 06-06-2006, 02:40 AM

hello jason....glad to have u at ironmass. lookin forward to following your progress.

JasonD · 06-06-2006, 12:35 PM

Oats 2/3-cup
40 G Dextrose
On-Whey Protien 1-scoop
5g CEE

Egg Beater omelet (1 Cup)
1-Slice Cheese (Non-Fat)
Whole Wheat Bread (2 slices)
Skim Milk (1 cup)
Oil for Cooking 1tbsp

Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

Salad (Let, Tom, Olives, Jalepenos) with Grilled Chicken
1-cup Rice

Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps

Oats 2/3-cup
On-Whey Protien 2-scoop

4 oz. Salmon
Brown Rice (1 Cup)
Asparagus

JasonD · 06-06-2006, 12:37 PM

Thanks for the welcome messages PammieJoe and NewSpawn. I look forward to being a member of IM and learning from the successes of those that have already accomplished so much.

GameDayDog · 06-06-2006, 05:53 PM

Wassup Jason ... Welcome to IronMASS man... looks lyke you gotta solid plan.. but if you gonna lose weight.. you can drop some of the excess calories by losing the carbs pre-workout... thus just use whey protein pre-workout without the dextrose & the oats...

In fact.. giving it a closer look.. it would be perfect if you could eat your fyrst meal... (minus the wheat bread) ... pre-workout... and then use the protein shake as your post-workout meal.. If you do it that way, you could include the oats & dextrose in your protein shake..

Some people will say you don't need oats and dextrose... honestly, I've used dextrose.. and I've used oats.. and I've used both at the same tyme... Other than taste, I personally didn't notice any difference when I stopped using the dextrose... if u're trying to get the protein/carb ratio in your post workout meal to be 1:2 ... then I thynk it's gonna be closer to 3/4 - 1 cup of dry oats.. per scoop of protein powder...

Then after your weight lifting routine and then the cardio.. drink your protein shake... and follow that with your 3 oz of tuna with 2 slices of wheat bread... maybe throw in some veggies instead of the oats.. if you're going to lose weight, you don't need the extra carbs here...

(*** I can't believe I said - Throw in some veggies!! ***)

For the final meal after that... I like the chicken salad.. but u don't need the rice with it.. that's just bonus carbs...

I don't see anythyng wrong with the peanut butter sandwich as a snack... but you don't need another protein shake after that... I'd suggest eating dinner.. the Salmon & brown rice... maybe even drop down to 3/4 cup instead of a whole cup...

And then before you go to bed, snack on some cottage cheese or straight peanut butter, no bread.. you can wash it down with 12 oz of milk...

What I've just done is knock out a few of the unnecessary calories and carbs from your diet that'll help you lose weight (body fat) mostly.. whyle keeping protein levels up that'll help you gain muscle mass... All in all, it'll help you reach your goals quickly...

Good luck man.. & welcome again to IronMASS...

Peace..~G

JasonD · 06-07-2006, 01:01 PM

GameDay, thanks for all of your input and the time you spent reviewing my diet. I will cetainly keep all of your suggestions in mind. I have learned that my body responds very well to a 40/40/20 split, and with the diet I listed that is almost an exact 40/40/20 ratio at around 2800-2900 calories.
The one thing I was uncertain about was the dextrose. However the reason i elected to use it, was due to the fact that I wake at 5-5:15 a.m. and begin my workout at around 5:30. Given the fact that I havent eaten anything since around 8 p.m. the night before, I wanted to provide my body with a quick shot of energy and I dont think the oats will work fast enough to provide that for my workout.

Quote:

Originally Posted by GameDayDog

Wassup Jason ... Welcome to IronMASS man... looks lyke you gotta solid plan.. but if you gonna lose weight.. you can drop some of the excess calories by losing the carbs pre-workout... thus just use whey protein pre-workout without the dextrose & the oats...

In fact.. giving it a closer look.. it would be perfect if you could eat your fyrst meal... (minus the wheat bread) ... pre-workout... and then use the protein shake as your post-workout meal.. If you do it that way, you could include the oats & dextrose in your protein shake..

Some people will say you don't need oats and dextrose... honestly, I've used dextrose.. and I've used oats.. and I've used both at the same tyme... Other than taste, I personally didn't notice any difference when I stopped using the dextrose... if u're trying to get the protein/carb ratio in your post workout meal to be 1:2 ... then I thynk it's gonna be closer to 3/4 - 1 cup of dry oats.. per scoop of protein powder...

Then after your weight lifting routine and then the cardio.. drink your protein shake... and follow that with your 3 oz of tuna with 2 slices of wheat bread... maybe throw in some veggies instead of the oats.. if you're going to lose weight, you don't need the extra carbs here...

(*** I can't believe I said - Throw in some veggies!! ***)

For the final meal after that... I like the chicken salad.. but u don't need the rice with it.. that's just bonus carbs...

I don't see anythyng wrong with the peanut butter sandwich as a snack... but you don't need another protein shake after that... I'd suggest eating dinner.. the Salmon & brown rice... maybe even drop down to 3/4 cup instead of a whole cup...

And then before you go to bed, snack on some cottage cheese or straight peanut butter, no bread.. you can wash it down with 12 oz of milk...

What I've just done is knock out a few of the unnecessary calories and carbs from your diet that'll help you lose weight (body fat) mostly.. whyle keeping protein levels up that'll help you gain muscle mass... All in all, it'll help you reach your goals quickly...

Good luck man.. & welcome again to IronMASS...

Peace..~G

JasonD · 06-07-2006, 01:03 PM

Workout Quads\Calves\Abs:
Squats: 1x8x225 1x8x275 1x7x325 1x6x325 (1 min Rest Interval)
Leg extensions 4x8x155 (45 sec rest)
Alt. Single leg raises W\Dumbbell 2x15x25 2x12x25 (45 sec rest)
Incline Weighted Situps 4x10x25 (45 sec rest)

Diet:
Oats 2/3-cup
40 G Dextrose
On-Whey Protien 1-scoop
5g CEE

Egg Beater omelet (1 Cup)
1-Slice Cheese (Non-Fat)
Whole Wheat Bread (2 slices)
Skim Milk (1 cup)
Oil for Cooking 1tbsp

Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

Grilled Chicken Sandwich
tossed salad w/vinegar

Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps
small Apple

Oats 2/3-cup
On-Whey Protien 2-scoop

4 oz. Chicken
Brown Rice (1 Cup)

JasonD · 06-07-2006, 01:08 PM

I choose Wednesday as my weights\measurements day. I havent been good about keeping up with this so tracking my progress has been sketchy at best. I do know what I weighed last week (227) but have not taken any measurements or pictures. Today I gathered measurements, caliper readings, and weight. i will be doing this each Wednesday morning so that I can follow and chart progress.

Weight: 224
BF% (3-point caliper readings) 18.8% (average of 3 seperate readings)

GameDayDog · 06-07-2006, 02:50 PM

If you can eat 3 hard-boiled eggs and 10 oz of milk.. it'll be all you need for a quality workout...

Your body has protein, carbs & fats... when you wake up (after a long nyghts sleep) ... your body is carb depleted... when you workout, your body will use fat for energy...

when you finish working out, your body will stop using fat for fuel and use protein (your muscle mass) ... unless you give it some carbs right away..

So after your workout, when you drink a protein shake with carbs, your body will use carbs (dextrose & oats) for energy instead of protein or fats... that's why it's good to eat carbs then...

The 40/40/20 thing is just a suggestion.. it doesn't have to be exact ... and if you thynk u're gonna see results at 2800 cals a day.. imagine the results when u follow my suggestions and run around 2300 cals a day..

But hey... It's just advice.. so, I'll shaddup now .. hehehe.. I'll styll check in on ya either way... good luck to ya..

Peace..~G

pammiejoe6 · 06-07-2006, 06:05 PM

great job on the workout dude!

JasonD · 06-08-2006, 12:27 AM

Wednesday is my "Off" day......

Diet:
Egg Beater omelet (1 Cup)
1-Slice Cheese (Non-Fat)
Whole Wheat Bread (2 slices)
Skim Milk (1 cup)
Oil for Cooking 1tbsp

Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

6" Turkey sub from Subway (W Let, tom, pickles, jalepenos, vinegar)

Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps
small Apple

Oats 2/3-cup
On-Whey Protien 2-scoop

4 oz. Salmon
Brown Rice (1 Cup)
Asparagus

JasonD · 06-09-2006, 12:09 PM

Workout: (Back\Hamstrings) - (All sets 45 sec rest interval)
Barbell Row 4x8x140
WG Lat Pulldowns 3x8x140 1x6x140
REV\CG Pulldowns 2x10x105
SLDL 4x8x225
Leg Curls 2x8x105 1x7x105

Diet:
Pre-Workout Meal
Oats 1-cup
40 G Dextrose
On-Whey Protien 1-scoop
Totals

Egg Beater omelet (1 Cup)
1-Slice Cheese (Non-Fat)
Whole Wheat Bread (2 slices)
Skim Milk (1 cup)
Oil for Cooking 1tbsp

Meal 2 Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

6 oz. lean pork
1 cup Rice
1/2 cup black beans

Whole Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps
Small Apple

Meal 5 Oatmeal 2/3-cup
On-Whey Protien 2-scoop

Meal 6 4 oz. Salmon
Brown Rice (1 Cup)

JasonD · 06-10-2006, 12:54 PM

Missed my workout today since I had to be at work at 5 a.m. (my usual gym time) and had lots of things to take care of in the evening. Rather pissed, its the first WO I've missed in months. Anyway, will be back on track Monday.

Diet
Oats 2/3-cup
On-Whey Protien 2-scoop

Tuna (3 oz)
Oats 2/3-cup
Peanuts (1/8 Cup)

6" Turkey Sub from Subway (Wheat, let, tom, pickles, vinegar)

Whole Wheat Bread (2 slices)
Nat. Peanut Butter 2 tblps
Banana

On-Whey Protien 2-scoop W/Water
5g CEE

4 oz. Salmon
Brown Rice (1 Cup)
Asparagus

pammiejoe6 · 06-10-2006, 04:40 PM

enjoy the little break jason!!

have a fab weekend!

JasonD · 06-12-2006, 12:56 PM

PammieJoe, thanks for stopping by, I did havbe a good weekend. Hope yours was enjoyable as well.

Quote:

Originally Posted by pammiejoe6

enjoy the little break jason!!

have a fab weekend!

JasonD · 06-12-2006, 01:11 PM

Weekend was good. My 7-year old won a gold medal in his first Tae Kwon Do board breaking competition. Other then that just trying to get some long overdue projects completed at home

Diet was OK this weekend, Saturday I was a little relaxed (usually allow myself some cheating). Here is how it breaks down....

Saturday:
1- Cup Eggbeaters
2 slices whole wheat toast
8 oz. skim milk
1- tblsp oil for cooking

3 ozs. tuna
2/3 Cup oats
1/8 Cup peanuts

2 small slices Pizza

2 oz. reduced fat Cheddar cheese
Wheat thins crackers

16 Oz. Venison (yummy)
Mashed Potatoes
Carrots

Sunday:
1- Cup Eggbeaters
2 slices whole wheat toast
8 oz. skim milk
1- tblsp oil for cooking

3 ozs. tuna
2/3 Cup oats
1/8 Cup peanuts

4 oz. Venison
2 slices whole wheat bread

2 tblsp Nat Peanut Butter
2 slices whole wheat toast

2/3 cup oats
2 scoops Whey protien

4 oz. salmon
1 cup rice

pammiejoe6 · 06-12-2006, 03:32 PM

how exciting!!! whohoooooooo for your little dude!

i did have a good weekend jason...thanks!

BBL!

GameDayDog · 06-12-2006, 07:55 PM

Yeah, I bet that's cool to have a son that breaks boards.. I'd have him everywhere... lyke - "Son, come here & break thys." ...

Peace..~G

06-05-2006, 05:34 PM	#1
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	JasonD's transformation Journal This is my first journal. I started a few years back at 6' 250lbs. with an obscene BF%. After a long 10 months I had dropped to around 180 and completely transformed. The one thing I did notice at that point is hopw little muscle mass I actually had. Unfortunately I ran into some things and I stopped working out and dieting properly for a long time. With this I basically returned to the 250lb high BF% that I was originally. In other words I wasted 10 months of hard work. In January I realized what I had become and slowly worked my way back into a regimen of excercise and proper diet. I have since gotten down to 227lbs, I am not sure of my BF% nor am I sure of what it was when I started other then high. I wanted to start this journal for some accountability and maybe even a little support. The following is my current 4-day split: Monday Chest\Biceps Tuesday Quads\Calves\Abs Wednesday Off Thursday Hamstrings\Back Friday Shoulders\Triceps The basic diet I will follow is: Workout days: Pre-Workout Meal Oats 2/3-cup 40 G Dextrose On-Whey Protien 1-scoop Totals Meal 1 Egg Beater omelet (1 Cup) 1-Slice Cheese (Non-Fat) Whole Wheat Bread (2 slices) Skim Milk (1/2 cup) Oil for Cooking 1tbsp Meal 2 Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) Meal 3 Turkey sandwich on Wheat OR Salad with Chicken and Rice Meal 4 Whole Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps Banana Meal 5 Oatmeal 2/3-cup unckd On-Whey Protien 2-scoop Meal 6 4 oz. Salmon Brown Rice (1 Cup) Asparagus NON-Workout Days will be the same except no Pre-Workout Meal.

06-05-2006, 05:37 PM	#2
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 6 workout Chest\Biceps (all sets 45 sec rest period) Incline Bench Press 3x8 1x7 DB Flat Bench 1x8 2x7 1x6 Incline DB Fly 1x10 1x8 Barbell Curls 2x8 1x7 1x6 Seated Alt DB Curls 2x8

06-06-2006, 12:35 PM	#5
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 6 Meals Oats 2/3-cup 40 G Dextrose On-Whey Protien 1-scoop 5g CEE Egg Beater omelet (1 Cup) 1-Slice Cheese (Non-Fat) Whole Wheat Bread (2 slices) Skim Milk (1 cup) Oil for Cooking 1tbsp Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) Salad (Let, Tom, Olives, Jalepenos) with Grilled Chicken 1-cup Rice Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps Oats 2/3-cup On-Whey Protien 2-scoop 4 oz. Salmon Brown Rice (1 Cup) Asparagus

06-06-2006, 05:53 PM	#7
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Wassup Jason ... Welcome to IronMASS man... looks lyke you gotta solid plan.. but if you gonna lose weight.. you can drop some of the excess calories by losing the carbs pre-workout... thus just use whey protein pre-workout without the dextrose & the oats... In fact.. giving it a closer look.. it would be perfect if you could eat your fyrst meal... (minus the wheat bread) ... pre-workout... and then use the protein shake as your post-workout meal.. If you do it that way, you could include the oats & dextrose in your protein shake.. Some people will say you don't need oats and dextrose... honestly, I've used dextrose.. and I've used oats.. and I've used both at the same tyme... Other than taste, I personally didn't notice any difference when I stopped using the dextrose... if u're trying to get the protein/carb ratio in your post workout meal to be 1:2 ... then I thynk it's gonna be closer to 3/4 - 1 cup of dry oats.. per scoop of protein powder... Then after your weight lifting routine and then the cardio.. drink your protein shake... and follow that with your 3 oz of tuna with 2 slices of wheat bread... maybe throw in some veggies instead of the oats.. if you're going to lose weight, you don't need the extra carbs here... (* I can't believe I said - Throw in some veggies!! *) For the final meal after that... I like the chicken salad.. but u don't need the rice with it.. that's just bonus carbs... I don't see anythyng wrong with the peanut butter sandwich as a snack... but you don't need another protein shake after that... I'd suggest eating dinner.. the Salmon & brown rice... maybe even drop down to 3/4 cup instead of a whole cup... And then before you go to bed, snack on some cottage cheese or straight peanut butter, no bread.. you can wash it down with 12 oz of milk... What I've just done is knock out a few of the unnecessary calories and carbs from your diet that'll help you lose weight (body fat) mostly.. whyle keeping protein levels up that'll help you gain muscle mass... All in all, it'll help you reach your goals quickly... Good luck man.. & welcome again to IronMASS... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

06-07-2006, 01:03 PM	#9
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 6 Log Workout Quads\Calves\Abs: Squats: 1x8x225 1x8x275 1x7x325 1x6x325 (1 min Rest Interval) Leg extensions 4x8x155 (45 sec rest) Alt. Single leg raises W\Dumbbell 2x15x25 2x12x25 (45 sec rest) Incline Weighted Situps 4x10x25 (45 sec rest) Diet: Oats 2/3-cup 40 G Dextrose On-Whey Protien 1-scoop 5g CEE Egg Beater omelet (1 Cup) 1-Slice Cheese (Non-Fat) Whole Wheat Bread (2 slices) Skim Milk (1 cup) Oil for Cooking 1tbsp Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) Grilled Chicken Sandwich tossed salad w/vinegar Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps small Apple Oats 2/3-cup On-Whey Protien 2-scoop 4 oz. Chicken Brown Rice (1 Cup)

06-05-2006, 10:30 PM	#3
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	welcome to IM and the Over 30 section jason!!

06-06-2006, 02:40 AM	#4
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,226 Recipes: 0 Rep Power: 23	hello jason....glad to have u at ironmass. lookin forward to following your progress.

06-06-2006, 12:37 PM	#6
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	Thanks for the welcome messages PammieJoe and NewSpawn. I look forward to being a member of IM and learning from the successes of those that have already accomplished so much.

06-07-2006, 01:08 PM	#10
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 7th Stats I choose Wednesday as my weights\measurements day. I havent been good about keeping up with this so tracking my progress has been sketchy at best. I do know what I weighed last week (227) but have not taken any measurements or pictures. Today I gathered measurements, caliper readings, and weight. i will be doing this each Wednesday morning so that I can follow and chart progress. Weight: 224 BF% (3-point caliper readings) 18.8% (average of 3 seperate readings)

06-07-2006, 02:50 PM	#11
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	If you can eat 3 hard-boiled eggs and 10 oz of milk.. it'll be all you need for a quality workout... Your body has protein, carbs & fats... when you wake up (after a long nyghts sleep) ... your body is carb depleted... when you workout, your body will use fat for energy... when you finish working out, your body will stop using fat for fuel and use protein (your muscle mass) ... unless you give it some carbs right away.. So after your workout, when you drink a protein shake with carbs, your body will use carbs (dextrose & oats) for energy instead of protein or fats... that's why it's good to eat carbs then... The 40/40/20 thing is just a suggestion.. it doesn't have to be exact ... and if you thynk u're gonna see results at 2800 cals a day.. imagine the results when u follow my suggestions and run around 2300 cals a day.. But hey... It's just advice.. so, I'll shaddup now .. hehehe.. I'll styll check in on ya either way... good luck to ya.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

06-07-2006, 06:05 PM	#12
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	great job on the workout dude!

06-08-2006, 12:27 AM	#13
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 7 Log Wednesday is my "Off" day...... Diet: Egg Beater omelet (1 Cup) 1-Slice Cheese (Non-Fat) Whole Wheat Bread (2 slices) Skim Milk (1 cup) Oil for Cooking 1tbsp Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) 6" Turkey sub from Subway (W Let, tom, pickles, jalepenos, vinegar) Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps small Apple Oats 2/3-cup On-Whey Protien 2-scoop 4 oz. Salmon Brown Rice (1 Cup) Asparagus

06-09-2006, 12:09 PM	#14
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 8 Log Workout: (Back\Hamstrings) - (All sets 45 sec rest interval) Barbell Row 4x8x140 WG Lat Pulldowns 3x8x140 1x6x140 REV\CG Pulldowns 2x10x105 SLDL 4x8x225 Leg Curls 2x8x105 1x7x105 Diet: Pre-Workout Meal Oats 1-cup 40 G Dextrose On-Whey Protien 1-scoop Totals Egg Beater omelet (1 Cup) 1-Slice Cheese (Non-Fat) Whole Wheat Bread (2 slices) Skim Milk (1 cup) Oil for Cooking 1tbsp Meal 2 Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) 6 oz. lean pork 1 cup Rice 1/2 cup black beans Whole Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps Small Apple Meal 5 Oatmeal 2/3-cup On-Whey Protien 2-scoop Meal 6 4 oz. Salmon Brown Rice (1 Cup)

06-10-2006, 12:54 PM	#15
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 9 Log Missed my workout today since I had to be at work at 5 a.m. (my usual gym time) and had lots of things to take care of in the evening. Rather pissed, its the first WO I've missed in months. Anyway, will be back on track Monday. Diet Oats 2/3-cup On-Whey Protien 2-scoop Tuna (3 oz) Oats 2/3-cup Peanuts (1/8 Cup) 6" Turkey Sub from Subway (Wheat, let, tom, pickles, vinegar) Whole Wheat Bread (2 slices) Nat. Peanut Butter 2 tblps Banana On-Whey Protien 2-scoop W/Water 5g CEE 4 oz. Salmon Brown Rice (1 Cup) Asparagus

06-10-2006, 04:40 PM	#16
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	enjoy the little break jason!! have a fab weekend!

06-12-2006, 01:11 PM	#18
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	June 10-11 Weekend Log Weekend was good. My 7-year old won a gold medal in his first Tae Kwon Do board breaking competition. Other then that just trying to get some long overdue projects completed at home Diet was OK this weekend, Saturday I was a little relaxed (usually allow myself some cheating). Here is how it breaks down.... Saturday: 1- Cup Eggbeaters 2 slices whole wheat toast 8 oz. skim milk 1- tblsp oil for cooking 3 ozs. tuna 2/3 Cup oats 1/8 Cup peanuts 2 small slices Pizza 2 oz. reduced fat Cheddar cheese Wheat thins crackers 16 Oz. Venison (yummy) Mashed Potatoes Carrots Sunday: 1- Cup Eggbeaters 2 slices whole wheat toast 8 oz. skim milk 1- tblsp oil for cooking 3 ozs. tuna 2/3 Cup oats 1/8 Cup peanuts 4 oz. Venison 2 slices whole wheat bread 2 tblsp Nat Peanut Butter 2 slices whole wheat toast 2/3 cup oats 2 scoops Whey protien 4 oz. salmon 1 cup rice

06-12-2006, 03:32 PM	#19
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	how exciting!!! whohoooooooo for your little dude! i did have a good weekend jason...thanks! BBL!

06-12-2006, 07:55 PM	#20
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Yeah, I bet that's cool to have a son that breaks boards.. I'd have him everywhere... lyke - "Son, come here & break thys." ... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#