Cheat Day Twenty Five

Today was supposed to be filled with errands. But, due to various circumstances none of them occurred (or occurred in a slightly different and less time consuming way). Because of that, I had some time to spend with a good old friend of mine. Since it was my cheat day, we took a drive to McDonalds. That raised the bar for the upcoming evening which ended up in a romantic taco night dinner with my girlfriend.

Big Double Beef, Chili Cheese Tops, Cheddar Dip and a Mcflurry Mars

Home made (in the microwave) peanut butter protein brownie!

Taco night!

Started with pita bread!

Moved on to a wrap!

Finished off with some tortilla chips straight of the plate!

Ice cream and pancakes for desert!

And some various candy throughout the evening (more than shown...)

Time for calorie calculations! Let's go! McDonalds meal is 1505 calories. Peanut butter protein brownie is 337 calories. Taco night meals are at 1500 calories. Ice cream and pancakes end up at 700 calories. Finally, the various pieces of candy throughout the evening end up somewhere around 300 calories. Take away 910 calories from the meals scrapped and we end up at a total of 3432 extra calories for the evening.

Tonight my girlfriend and I will be watching the remake of the good ol' horror classic Texas Chainsaw Massacre. We started watching it yesterday, but were too tired to follow through. Hopefully tonight's diet deviation will keep me wide awake!

Training Day One Hundred Fifty Three

I'm slightly early with my quads and abs workout due to a work related trip this upcoming week. On Thursday, I'll be heading to Alanya Turkey and I'll be staying there for a whole week. I've just recently located a gym near my Hotel, so the training part should be under control. However, there will be a time issue, which means that I'm re-planning my workouts for the upcoming week.

Quads pic taken this morning after breakfast.

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# WORKOUT: QUADS, ABS

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# Barbell Squat To A Bench

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg) 
- Set 5: 8 x 110,2 lbs (50 kg)
- Set 6: 8 x 132,2 lbs (60 kg) 
- Set 7: 8 x 154,3 lbs (70 kg)
- Set 8: 8 x 220,4 lbs (100 kg)

# Leg Extension Machine

- Set 1: 8 x 88,1 lbs (40 kg)

- Set 2: 8 x 110,2 lbs (50 kg)

- Set 3: 8 x 121,2 lbs (55 kg)

- Set 4: 8 x 132,2 lbs (60 kg)

# Cable Crunches

- Set 1: 8 x 66,1 lbs (30 kg)

- Set 2: 8 x 88,1 lbs (40 kg)

- Set 3: 8 x 110,2 lbs (50 kg)

- Set 4: 8 x 132,2 lbs (60 kg) 
- Set 5: 8 x 132,2 lbs (60 kg) 

- Set 6: 8 x 154,3 lbs (70 kg)
- Set 7: 8 x 154,3 lbs (70 kg)

- Set 8: 8 x 176,3 lbs (80 kg)

- Set 9: 6 x 176,3 lbs (80 kg)

- Set 10: 3 x 198,4 lbs (90 kg)

# MORNING WALK TIME: 43,15 MINUTES

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# Workout Notes:
Today's workout was good, even though it initially felt pretty bad. I had eaten quite a lot of food prior to heading to the gym and the stomach was a bit upset. Eight sets of squats didn't really feel like the optimal thing to do at the time. However, it turned out that it didn't really affect me at all, and, I could carry out my workout just the way I had planned.

Training Day One Hundred Fifty Two

Been an early morning with quite a lot of things going on. Had to get up at 5:50 and do my morning walk before my girlfriend needed a ride to work. After that it was time for a quick shower (without any warm water for some reason) before eating breakfast and packing my bags for University. While there, it was time for a lecture, after which it was time for an exam. After all the daily obligations were done it was time to head home, cook 4 kilos (8,8 lbs) of chicken, pack my bags, and head off to the gym. Thank God it's Friday!

Front mirror pic taken at the gym during my workout.

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# WORKOUT: DELTS, CALVES

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# Smith Machine Overhead Shoulder Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 77,1 lbs (35 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 110,2 lbs (50 kg)
- Set 6: 8 x 121,2 lbs (55 kg)

# Dumbbell Lateral Raise

- Set 1: 8 x 26,4 lbs (12 kg)

- Set 2: 8 x 26,4 lbs (12 kg)

- Set 3: 8 x 30,8 lbs (14 kg)

- Set 4: 6 x 35,2 lbs (16 kg)

# Reverse Fly Machine

- Set 1: 8 x 60 lbs (27,2 kg)

- Set 2: 8 x 80 lbs (36,2 kg)

- Set 3: 6 x 100 lbs (45,3 kg)

- Set 4: 1 x 120 lbs (54,4 kg)

# Smith Machine Calf Raise

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 55,1 lbs (25 kg) 
- Set 5: 8 x 66,1 lbs (30 kg)

- Set 6: 8 x 66,1 lbs (30 kg)

- Set 7: 8 x 77,1 lbs (35 kg)

- Set 8: 8 x 77,1 lbs (35 kg)

- Set 9: 8 x 88,1 lbs (40 kg)

- Set 10: 8 x 99,2 lbs (45 kg)
- Set 11: 8 x 110,2 lbs (50 kg)

- Set 12: 8 x 121,2 lbs (55 kg)

# MORNING WALK TIME: 43,30 MINUTES

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# Workout Notes:
Today's workout was great, but there was some issues due to me being at another gym. I previously planned to head to my regular gym, but due to some circumstances I ended up at another one. This meant different types of machines as well as the weights being displayed in pounds. The weights being displayed in pounds didn't really matter, but the resistance of the machine was very different. Hence, I ended up doing one rep on the last set on Reverse Fly Machine. A miscalculation, but a lesson learned at the same time.

Training Day One Hundred Fifty One

Went up early today in order to do my morning walk before it was time to head to the University for a lecture. Unfortunately I received an e-mail from my teacher during the walk explaining that he was sick - which meant no lecture. Instead, my girlfriend and I drove off to do some errands before she had to go to work. I dropped her off, got home and prepared my gym bag and headed off to the gym.

Triceps pic taken this morning after breakfast.

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# WORKOUT: HAMSTRINGS, TRICEPS

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# Seated Leg curl

- Set 1: 8 x 77,1 lbs (35 kg)

- Set 2: 8 x 77,1 lbs (35 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 99,2 lbs (45 kg)  
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 8 x 143,3 lbs (65 kg)  

# Lying Leg Curl

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 44 lbs (20 kg)

- Set 3: 8 x 55,1 lbs (25 kg)

- Set 4: 8 x 66,1 lbs (30 kg)

# Smith Machine Close Grip Bench Press

- Set 1: 8 x 44 lbs (20 kg)

- Set 2: 8 x 55,1 lbs (25 kg)

- Set 3: 8 x 88,1 lbs (40 kg)

- Set 4: 8 x 88,1 lbs (40 kg)
- Set 5: 8 x 99,2 lbs (45 kg)
- Set 6: 8 x 110,2 lbs (50 kg)  
- Set 7: 8 x 121,2 lbs (55 kg)
- Set 8: 6 x 132,2 lbs (60 kg) 

# Cable Triceps Pushdowns (V-Bar)

- Set 1: 8 x 88,1 lbs (40 kg)

- Set 2: 8 x 99,2 lbs (45 kg)

- Set 3: 8 x 99,2 lbs (45 kg)

- Set 4: 6 x 110,2 lbs (50 kg)

# MORNING WALK TIME: 45,22 MINUTES

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# Workout Notes:
First workout in a few days where I was using my pre-workout product again and I did feel the difference. Was able to increase the weights lifted while still feeling good and ready in-between sets. As some of you may have noticed, the calories (and carbs) that comes from the pre-workout product will from now on be removed from the evening meal. That means slightly more carbs and slightly less protein. Not that I'm complaining considering today's performance.

My current diet: Update Six

It's time to make some changes in the diet once again. First of all, a modification of the diet already occurred a few days ago due to me running out of my pre-workout product. That meant that I was 45 calories short each day. Now that I've stocked up on my pre-workout once again I'm going to remove these calories from my regular food intake instead. Hence, 50 grams of cottage cheese will be removed from the evening meal (Meal 4), which means that I'll be cutting down 46 calories from my diet (the pre-workout product contains 45 calories). Yet another change in my diet is that I'll be taking Vitamin B6 with my last meal for the day (Meal 5).

NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.

MY STATS:
Age: 29
Length: 184 cm (6' ½")
Morning weight: 74,5 kg (164,2 lbs)

MY TRAINING ROUTINE *:
Day 1: 45 min walk + Quads, Abs
Day 2: 45 min walk + Biceps, Chest
Day 3: 45 min walk + Back, Trapezius, Forearms
Day 4: 45 min walk + 30 min cardio
Day 5: 45 min walk + Triceps, Hamstrings
Day 6: 45 min walk + Delts, Calves
Day 7: 45 min walk + 30 min cardio

* Walks are done in the morning on an empty stomach and consist of a set course (usually takes around 45 minutes). Cardio is done on either a crosstrainer, a seated bicycle machine or a treadmill with low intensity. Strength training and cardio are usually done in the evening or afternoon.

MY DIETARY PLAN: SEPTEMBER 27 - 2012

MEAL 1	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Peanut butter (Organic)	50 (1,7)	12,8	24,45	8	281,5
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Frozen Strawberries	65 (2,3)	0,52	0,26	4,2	24,5
Skip Omega 3	2 Tabs	0	2	0	20
Skip Mega-Pak	1 Bag	0	0	0	0
TOTAL:		37,62	40,41	14,4	554

MEAL 2	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Chicken	200 (7)	36	4	0,6	150
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		60,3	24,1	6,8	455

PRE-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
MRI Black Powder	20 (0,7)	0	0	11	45
Skip BCAA No Limit	10 (0,35)	0	0	0	7,7
TOTAL:		0	0	11	52,7

POST-WO	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Skip Big Whey	30 (1)	24	1,9	2,6	117
Skip Kreatin 100%	5 (0,17)	0	0	0	0
TOTAL:		24	1,9	2,6	117

MEAL 3	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Chicken	200 (7)	36	4	0,6	150
Egg	100 (3,5)	12,3	9,7	0	136
Cottage cheese	100 (3,5)	12	4	2,2	92
Margarine	8 (0,28)	0	6,4	0	57
Sriracha Sauce	40 (1,4)	0	0	4	20
TOTAL:		60,3	24,1	6,8	455

MEAL 4	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Cottage cheese	50 (1,7)	6	2	1,1	46
FUN Light Strawberry	- (-)	0	0	0,1	0,8
TOTAL:		18,2	2,3	5,2	113,8

MEAL 5	GRAMS (OZ)	PROTEIN	FAT	CARBOHYDRATES	CALORIES
Quark	100 (3,5)	12,2	0,3	3,9	67
Skip Magnesium	1 Tab	0	0	0	0
Skip Zink	1 Tab	0	0	0	0
Skip B.6	1 Tab	0	0	0	0
TOTAL:		12,2	0,3	3,9	67

SUM		PROTEIN	FAT	CARBOHYDRATES	CALORIES
TOTAL:		212	93	51	1814

||PROTEIN||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 60%

||FAT||||||||||||||||||||||||||||||||||||||||| 26%
| CARBS|||||||| 14%