AYung - Contest Prep for the IMPC 2006 - Page 9

AYung · 11-09-2006, 06:49 AM

Diet
(Wednesday 11/8/06)
10 Days Out
Sodium - 4000mg

Meal 1(7:02)
8 Egg Whites
20g Food For Life Ezekiel 4:9 Cereal Almond
30g Pickles
1tsp Glutamine
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:43)
165g Chicken Breast
14g Pecans
1 cup Green Tea

Meal 3(12:50)
14g Dymatize Elite Whey
125g Chicken Breast
14g Pecans
1 cup Green Tea

Meal 4(3:59)
34g Dymatize Elite Whey
30g Oats
120g Pickles
2 cups Green Tea
4 capsules PVL Super BCAA's
500mg Vitamin C

During W/O(6:29)
38g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(7:55)
1 can Chunk Light Tuna
34g Steel Cut Oats
60g Pickles
4 capsules PVL Super BCAA's
500mg Vitamin C
400IU Vitamin E

Meal 6(10:35)
150g Cottage Cheese
1.5tbsp Almond Butter
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1707
Protein - 216.3g
Fat - 50.8g
Carbohydrates - 99.9g
Sodium - 3798mg + Hot Sauce

AYung · 11-09-2006, 06:49 AM

11/8/06

Wednesday - Back, Biceps, and Forearms

Back
Warm-Up
Lat Pull-downs
Set 1 - 38 x 12
Set 2 - 38 x 12

Lat Pull-downs
Set 1 - 72 x 15
Set 2 - 77 x 12
Set 3 - 82 x 10
Set 4 - 90 x 8
Set 5 - 95 x 6
One Arm Dumbbell Rows
Set 1 - 45 x 10
Set 2 - 50 x 8
Set 3 - 55 x 6
Dumbbell Rear Lateral Raise
Set 1 - 15 x 10
Set 2 - 15 x 10
Set 3 - 15 x 10

Biceps
Curl Bar Curls
Set 1 - 60 x 10
Set 2 - 65 x 8
Set 3 - 60 x 6
Alternating Dumbbell Hammer Curls
Set 1 - 30 x 10
Set 2 - 35 x 8
Set 3 - 40 x 6

Forearms
Barbell Wrist Curls
Set 1 - 40 x 10
Set 2 - 45 x 8
Set 3 - 50 x 6
Curl Bar Reverse Wrist Curls
Set 1 - 20 x 10
Set 2 - 25 x 8
Set 3 - 30 x 4

Workout Length: 51 minutes

Notes: Todays Back, Biceps, and Forearms workout was more difficult than I thought it would have been. I started off feeling very cold and it didn't really improve much until the end. I'll dress warmer next time.

AYung · 11-10-2006, 12:35 AM

Bought this today and just ate one. Thank god for refeeds!

Also, bought steel cut oats in bulk, which saved me a TON of cash. It was $2.29/kg as opposed to $5.99/lb. You can imagine how happy I was!

DJohnson · 11-10-2006, 04:23 AM

Lol, you were paying $5.99/lb? That's insane.

I get 5kg for $7, non steal cut though.

AYung · 11-10-2006, 04:28 AM

Yeah I was paying $4.99 for a 1lb bag of Bob's Red Mill Organic Steel Cut Oats at Safeway. Even at Organic Roots, those cost $5.70 a pound!

Than I spotted the bulk organic steel cut oats at Organic Roots today. It was actually $2.49 a kilogram. That surprised the hell outta me and I just grabbed a bag and emptied 5kg into it.

Yeah, I get the 5kg Quaker Quick Oats for 5 bucks at Superstore, but they are not Organic and of course steel cut oats cost a ton more.

DJohnson · 11-10-2006, 04:35 AM

Yeah, I don't really care if something is organic or not as long as it's nutritious.

I recognize steel cut is a little better but I like the 90 second microwave time of quick oats. Tom Venuto says it's not enough difference to matter and has dieted to competition shape tons of times while eating quick oats so that's good enough for me.

AYung · 11-10-2006, 05:40 AM

The way I cook my steel cut oats, it takes only 2-3 minutes.

I always eat oats in the form of a cookie. I use the House's cookie recipe, which is basically oats, water, splenda, cinnamon. Microwave. The key is minimum water.

DJohnson · 11-10-2006, 05:43 AM

Quote:

Originally Posted by AYung

The way I cook my steel cut oats, it takes only 2-3 minutes.

I always eat oats in the form of a cookie. I use the House's cookie recipe, which is basically oats, water, splenda, cinnamon. Microwave. The key is minimum water.

Cool, I'm trying this tomorrow morning!

AYung · 11-10-2006, 06:44 AM

Heres a quote:

Quote:

"I make my way over to the microwave and mix up some famous House oat cookies. I made this awesome bodybuilder-friendly oat cookie… Even the average person would like them. All you have to do is take 1/2 cup oats, add tons of Splenda with 1/4 cup water and cook it in the microwave for four minutes… And just like that, you have an oat cookie. Make sure you use a hardcore microwavable container... I have burnt through more than I care to mention." - The House

AYung · 11-10-2006, 08:00 PM

Diet
(Thursday 11/9/06)
9 Days Out
Sodium - 4000mg
REFEED

Meal 1(6:56)
105g Steel Cut Oats
60g Pickles
16g Cottage Cheese
1tsp Glutamine
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(10:00)
18g Dymatize Elite Whey
32g Food For Life Ezekiel 4:9 Cereal Original
1 cup Green Tea

Snack(12:52)
24g Dymatize Elite Whey
1 cup Green Tea

Meal 3(4:50)
488g Sweet Potatoes
30g Steel Cut Oats
150g Pickles
57g Food For Life Ezekiel 4:9 Tortilla
18g Food For Life Ezekiel 4:9 Cereal Original
1tbsp Fat Free Italian Dressing
2 cups Green Tea
4 capsules PVL Super BCAA's
500mg Vitamin C

During W/O(8:14)
24g Dymatize Elite Whey
98g Dextrose
2tsp Glutamine

Meal 4(9:24)
530g Sweet Potatoes
90g Pickles
34g Cottage Cheese
4 capsules PVL Super BCAA's
500mg Vitamin C
400IU Vitamin E

Meal 5(12:20)
100g Cottage Cheese
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2492
Protein - 135g
Fat - 19g
Carbohydrates - 470.4g
Sodium - 3972mg

AYung · 11-10-2006, 08:01 PM

11/9/06

Thursday - Quadriceps, Hamstrings, and Calves

Quadriceps
Warm-Up
Front Squats
Set 1 - 85 x 12
Set 2 - 85 x 12

Front Squats
Set 1 - 120 x 10
Set 2 - 125 x 8
Set 3 - 130 x 6
Leg Extensions
Set 1 - 85 x 10
Set 2 - 85 x 10
Set 3 - 85 x 10

Hamstrings
Lying Leg Curls
Set 1 - 30 x 10
Set 2 - 30 x 10
Set 3 - 35 x 8

Calves
Warm-Up
Seated Calf Raises
Set 1 - 35 x 12

Seated Calf Raises
Set 1 - 70 x 10
Set 2 - 70 x 10
Set 3 - 70 x 10
Set 4 - 75 x 8
Set 5 - 80 x 6

Workout Length: 32 minutes

Notes: Today's Quadriceps, Hamstrings, and Calves workout was lower volume than usual. Thus, I finished the workout much quicker. I feel that I can go heavier on all lifts next time. I know that I need to stretch my calves more prior to doing workout sets because of the cramps that I kept getting.

AYung · 11-10-2006, 08:02 PM

Man I am sick and tired of eating those damn pickles!!

AYung · 11-11-2006, 08:29 AM

Diet
(Friday 11/10/06)
8 Days Out
Sodium - 4000mg

Meal 1(11:04)
8 Egg Whites
19g Food For Life Ezekiel 4:9 Cereal Original
30g Pickles
1tsp Glutamine
2 cups Green Tea
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(1:23)
115g Salmon Fillet
1 Extra Large Egg Whole
2 cups Green Tea

Meal 3(3:13)
1 can Chunk Light Tuna
1.5tbsp Almond Butter
2 cups Green Tea

Meal 4(5:21)
8 Egg Whites
40g Rolled Oats
90g Pickles
2 cups Green Tea
4 capsules PVL Super BCAA's
500mg Vitamin C

During W/O(7:03)
40g Dymatize Elite Whey
16g Dextrose
2tsp Glutamine

Meal 5(8:15)
8 Egg Whites
30g Rolled Oats
100g Pickles
4 capsules PVL Super BCAA's
500mg Vitamin C
400IU Vitamin E

Meal 6(11:05)
150g Cottage Cheese
1.5tbsp Almond Butter
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1750
Protein - 213g
Fat - 47.2g
Carbohydrates - 96.3g
Sodium - 3944mg + Hot Sauce

AYung · 11-11-2006, 08:30 AM

11/10/06

Friday - Cardio

Cardio
Warm-Up
Elliptical - 5 minutes

Elliptical - 247 calories
Medium Intensity

Cool-down
Elliptical - 5 minutes

Cardio Length: 30 minutes

Notes: Today's Cardio session was long but felt good. I actually felt more energized after it.

AYung · 11-11-2006, 08:31 AM

Posing - 25 minutes

AYung · 11-11-2006, 08:35 AM

On another note...I bought the Dymatize Elite Whey Variety pack today. Flavours are Smooth Banana, Pina Colada, and Orange Dreamsicle. After I try them, it would have tried all the Dymatize Elite Whey flavours except the Green Apple. I can't find anywhere in Canada that sells that flavour.

Anyways, just thought I would say that Dymatize is the BEST!

11-09-2006, 06:49 AM	#241
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Wednesday 11/8/06) 10 Days Out Sodium - 4000mg Meal 1(7:02) 8 Egg Whites 20g Food For Life Ezekiel 4:9 Cereal Almond 30g Pickles 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:43) 165g Chicken Breast 14g Pecans 1 cup Green Tea Meal 3(12:50) 14g Dymatize Elite Whey 125g Chicken Breast 14g Pecans 1 cup Green Tea Meal 4(3:59) 34g Dymatize Elite Whey 30g Oats 120g Pickles 2 cups Green Tea 4 capsules PVL Super BCAA's 500mg Vitamin C During W/O(6:29) 38g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(7:55) 1 can Chunk Light Tuna 34g Steel Cut Oats 60g Pickles 4 capsules PVL Super BCAA's 500mg Vitamin C 400IU Vitamin E Meal 6(10:35) 150g Cottage Cheese 1.5tbsp Almond Butter 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1707 Protein - 216.3g Fat - 50.8g Carbohydrates - 99.9g Sodium - 3798mg + Hot Sauce __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-09-2006, 06:49 AM	#242
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/8/06 Wednesday - Back, Biceps, and Forearms Back Warm-Up Lat Pull-downs Set 1 - 38 x 12 Set 2 - 38 x 12 Lat Pull-downs Set 1 - 72 x 15 Set 2 - 77 x 12 Set 3 - 82 x 10 Set 4 - 90 x 8 Set 5 - 95 x 6 One Arm Dumbbell Rows Set 1 - 45 x 10 Set 2 - 50 x 8 Set 3 - 55 x 6 Dumbbell Rear Lateral Raise Set 1 - 15 x 10 Set 2 - 15 x 10 Set 3 - 15 x 10 Biceps Curl Bar Curls Set 1 - 60 x 10 Set 2 - 65 x 8 Set 3 - 60 x 6 Alternating Dumbbell Hammer Curls Set 1 - 30 x 10 Set 2 - 35 x 8 Set 3 - 40 x 6 Forearms Barbell Wrist Curls Set 1 - 40 x 10 Set 2 - 45 x 8 Set 3 - 50 x 6 Curl Bar Reverse Wrist Curls Set 1 - 20 x 10 Set 2 - 25 x 8 Set 3 - 30 x 4 Workout Length: 51 minutes Notes: Todays Back, Biceps, and Forearms workout was more difficult than I thought it would have been. I started off feeling very cold and it didn't really improve much until the end. I'll dress warmer next time. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 12:35 AM	#243
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Bought this today and just ate one. Thank god for refeeds! Also, bought steel cut oats in bulk, which saved me a TON of cash. It was $2.29/kg as opposed to $5.99/lb. You can imagine how happy I was! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 04:23 AM	#244
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	Lol, you were paying $5.99/lb? That's insane. I get 5kg for $7, non steal cut though. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-10-2006, 04:28 AM	#245
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Yeah I was paying $4.99 for a 1lb bag of Bob's Red Mill Organic Steel Cut Oats at Safeway. Even at Organic Roots, those cost $5.70 a pound! Than I spotted the bulk organic steel cut oats at Organic Roots today. It was actually $2.49 a kilogram. That surprised the hell outta me and I just grabbed a bag and emptied 5kg into it. Yeah, I get the 5kg Quaker Quick Oats for 5 bucks at Superstore, but they are not Organic and of course steel cut oats cost a ton more. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 04:35 AM	#246
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,076 Recipes: 0 Rep Power: 50	Yeah, I don't really care if something is organic or not as long as it's nutritious. I recognize steel cut is a little better but I like the 90 second microwave time of quick oats. Tom Venuto says it's not enough difference to matter and has dieted to competition shape tons of times while eating quick oats so that's good enough for me. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-10-2006, 05:40 AM	#247
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	The way I cook my steel cut oats, it takes only 2-3 minutes. I always eat oats in the form of a cookie. I use the House's cookie recipe, which is basically oats, water, splenda, cinnamon. Microwave. The key is minimum water. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 08:00 PM	#250
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Thursday 11/9/06) 9 Days Out Sodium - 4000mg REFEED Meal 1(6:56) 105g Steel Cut Oats 60g Pickles 16g Cottage Cheese 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(10:00) 18g Dymatize Elite Whey 32g Food For Life Ezekiel 4:9 Cereal Original 1 cup Green Tea Snack(12:52) 24g Dymatize Elite Whey 1 cup Green Tea Meal 3(4:50) 488g Sweet Potatoes 30g Steel Cut Oats 150g Pickles 57g Food For Life Ezekiel 4:9 Tortilla 18g Food For Life Ezekiel 4:9 Cereal Original 1tbsp Fat Free Italian Dressing 2 cups Green Tea 4 capsules PVL Super BCAA's 500mg Vitamin C During W/O(8:14) 24g Dymatize Elite Whey 98g Dextrose 2tsp Glutamine Meal 4(9:24) 530g Sweet Potatoes 90g Pickles 34g Cottage Cheese 4 capsules PVL Super BCAA's 500mg Vitamin C 400IU Vitamin E Meal 5(12:20) 100g Cottage Cheese 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2492 Protein - 135g Fat - 19g Carbohydrates - 470.4g Sodium - 3972mg __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 08:01 PM	#251
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/9/06 Thursday - Quadriceps, Hamstrings, and Calves Quadriceps Warm-Up Front Squats Set 1 - 85 x 12 Set 2 - 85 x 12 Front Squats Set 1 - 120 x 10 Set 2 - 125 x 8 Set 3 - 130 x 6 Leg Extensions Set 1 - 85 x 10 Set 2 - 85 x 10 Set 3 - 85 x 10 Hamstrings Lying Leg Curls Set 1 - 30 x 10 Set 2 - 30 x 10 Set 3 - 35 x 8 Calves Warm-Up Seated Calf Raises Set 1 - 35 x 12 Seated Calf Raises Set 1 - 70 x 10 Set 2 - 70 x 10 Set 3 - 70 x 10 Set 4 - 75 x 8 Set 5 - 80 x 6 Workout Length: 32 minutes Notes: Today's Quadriceps, Hamstrings, and Calves workout was lower volume than usual. Thus, I finished the workout much quicker. I feel that I can go heavier on all lifts next time. I know that I need to stretch my calves more prior to doing workout sets because of the cramps that I kept getting. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-10-2006, 08:02 PM	#252
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Man I am sick and tired of eating those damn pickles!! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-11-2006, 08:29 AM	#253
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Friday 11/10/06) 8 Days Out Sodium - 4000mg Meal 1(11:04) 8 Egg Whites 19g Food For Life Ezekiel 4:9 Cereal Original 30g Pickles 1tsp Glutamine 2 cups Green Tea 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(1:23) 115g Salmon Fillet 1 Extra Large Egg Whole 2 cups Green Tea Meal 3(3:13) 1 can Chunk Light Tuna 1.5tbsp Almond Butter 2 cups Green Tea Meal 4(5:21) 8 Egg Whites 40g Rolled Oats 90g Pickles 2 cups Green Tea 4 capsules PVL Super BCAA's 500mg Vitamin C During W/O(7:03) 40g Dymatize Elite Whey 16g Dextrose 2tsp Glutamine Meal 5(8:15) 8 Egg Whites 30g Rolled Oats 100g Pickles 4 capsules PVL Super BCAA's 500mg Vitamin C 400IU Vitamin E Meal 6(11:05) 150g Cottage Cheese 1.5tbsp Almond Butter 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1750 Protein - 213g Fat - 47.2g Carbohydrates - 96.3g Sodium - 3944mg + Hot Sauce __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-11-2006, 08:30 AM	#254
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/10/06 Friday - Cardio Cardio Warm-Up Elliptical - 5 minutes Elliptical - 247 calories Medium Intensity Cool-down Elliptical - 5 minutes Cardio Length: 30 minutes Notes: Today's Cardio session was long but felt good. I actually felt more energized after it. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-11-2006, 08:31 AM	#255
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Posing - 25 minutes __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.