MetalHealth Double -T Body Transformation Gameplan.

[metalhealth23]

1/3/2010 - My supplements are on their way. I am using both No Beta
and Creadyl. Along with this I am using a protein powder
by VPX. And, One - A - Day mulit vitamin.

My goal is to see single digit body Fat %.. or as close as
I can get. My current % is 19.

I will be doing my own diet, cooking my food.
My training will be centered around FST - 7.

My fav. pro bodybuilder is Jay Cutler.

[jordansrt]

1/3/2010 - My supplements are on their way. I am using both No Beta
and Creadyl. Along with this I am using a protein powder
by VPX. And, One - A - Day mulit vitamin.

My goal is to see single digit body Fat %.. or as close as
I can get. My current % is 19.

I will be doing my own diet, cooking my food.
My training will be centered around FST - 7.

My fav. pro bodybuilder is Jay Cutler.

looks good

[longhorns_p]

Good Luck!

If you have any questions, put em' up in here...I'll be following along :cool:

[metalhealth23]

Wake Up Jan. 16/2010
Take one No Beta tablet before cardio.
Cardio - 30 min. of stairs

Day 1 - Arms 150g protein for the day
150g carbs. for the day

Meal I - Hamburger Stir - Fry
1/2C Uncle Ben's brown rice, measured dry
1C bell pepper, steamed
1/4C white onion, steamed
5oz. ground round, measured raw

Pre-workout
3 tablets No Beta
1 tsp. glutamine w/ water
Creadyl - 1 scoop w/water - orange cream during workout

Arms

Triceps
Close Grip Bench Press
1 20lb. - 15 reps
2 30lb. - 15 reps
3 40lb. - 12 reps

Seated Dips
1 10lb. - 15 reps
2 20lb. - 15 reps
3 25lb. - 15 reps
4 35lb - 12 reps

Skull Crushers using Dumbbells
1 5lb. - 15 reps
2 10lb. - 12 reps
3 15lb. - 10 reps

Seated Dumbbell overhead
1 15lb. - 15 reps
2 20lb. - 12 reps
3 25lb. - 12 reps

Cable Rope
Pushdown

1 20lb. - 12 reps
2 20lb. - 12 reps
3 20lb. - 12 reps
4 20lb. - 12 reps
5 20lb. - 10 reps
6 20lb. - 10 reps
7 30lb. - 5 reps


Biceps and Forearms

Alternate Dumbbell curls

1 5 lb. - 10 reps
2 10lb - 12 reps
3 15lb. - 10 reps

Preacher Curls
1 20lb - 10 reps
2 30lb - 10 reps
3 40lb - 10 reps

Concentration Curls

1 10lb - 10 reps
2.15lb - 6 reps

Dumbbell Hammer Curls
1 5lb - 10 reps
2 10lb - 10 reps
3 15lb - 6 reps

EZ Bar Curls
1 10lb - 10 reps
2 10lb - 10 reps
3 10lb - 10 reps
4 10lb - 10 reps
5 20lb - 10 reps
6 20lb - 10 reps
7 20lb - 10 reps

Forearms:
Reverse EZ Bar Curl
1 10lb - 10 reps
2 20lb - 6 reps

Cardio: Treadmill 15 min. Incline 12.

Meal II Protein Shake
1 1/2 scoops VPX protein powder w/ water
1 tsp. glutamine w/water

Meal III - Hamburger Stir -Fry
1/2C Uncle Ben's brown rice, measured dry
5oz. ground round, measured raw
1 1/2C celery

Second serving of Creadyl - 1 scoop with water

Meal IV
5oz. chicken, baked. Measured raw
2 1/2C mixed veggies (Celery and green beans)

Meal V
5oz. chicken

Cardio: 30 min. stairs

I like Creadyl orange cream. Its easy to mix. Easy to swallow.
Tastes kinda like tang. No stomach upset.

No Beta gave me a great pump today. Pretty easy to swallow. No stomach upset.

[longhorns_p]

Looks like a solid way to start :D

[metalhealth23]

Wake Up Jan. 17/2010
1 No Beta tablet before cardio
Cardio:
1 hour 10 min. walk

Abdominal and Shoulders

110g protein for the day
52g carbs for the day

Meal I - Hamburger
2 slices wheat bread, plain
Grilled onion and bell pepper - 1C
5oz. ground round, measured raw

Meal II - Hamburger
2 slices wheat bread, plain
Grilled onion and bell pepper - 1C
3oz. ground round, measured raw

Meal III - Protein shake
1 1/2 scoops VPX protein powder
water. 1 tsp. Prolab glutamine

Meal IV
5oz. ground round hamburger patty
measured raw

I used 3 NO Beta tablets 20 min. before workout
I used Creadyl, 1 scoop - orange cream, during
workout.

Abdominal

Crunches
1. Bodyweight - 20 reps
2. Bodyweight - 20 reps
3. 5lb. dumbbell - 20 reps
4. 10lb dumbbell - 20 reps

Leg Raises
1. Bodyweight - 20 reps
2. Bodyweight - 20 reps
3. Bodyweight - 20 reps

Side Dumbbell laterals
1. 10lbs. - 15 reps
2. 15lbs. - 12 reps
3. 20lbs. - 12 reps

Traps

Upright Dumbbell rows
1. 5lb. - 12 reps
2. 7lb. - 12 reps
3. 10lb. - 10 reps

Bent over Dumbbell rows
1. 5lbs. 12 reps
2. 10lbs. - 10 reps
3.. 12lb. - 8 reps

Dumbbell shrugs
1. 10lb. - 10 reps
2. 15lb. - 10 reps
3. 20lb. - 10 reps

Shoulders

Arm circles using bodyweight - for stretching purposes
1. bodyweight - 30 circles ''reps''

Dumbbell Side Laterals
1. 5lb. - 10 reps
2. 7lb. - 10 reps

Dumbbell front raises
1. 5lb. - 10 reps
2. 7lb. - 8 reps

Clean and Press - using Dumbbells
1. 5lb. - 12 reps
2. 7lb. - 12 reps

Cardio: 1 hour 30 min. walk
Second serving of Creadyl, 1 scoop w/water

My favorite part of shoulder workout is shrugs
or military press. I usually go low weight and
high reps.

[metalhealth23]

Wake Up Jan. 18/2010
1 No Beta tablet
Cardio: 30 min. stairs

Chest/calves

140g protein for the day
100g carbs for the day

Meal I
3oz. baked chicken, measured raw
10oz. red potatoes, baked, plain

Chest

3 No Beta tablets 20 min. before workout
During workout Creadyl, 1 scoop w/water

Incline Dumbbell press
1. 10lb. - 14 reps
2. 15lb. - 11 reps
3. 20lb. - 4 reps

Flat Dumbbell press
1. 10lb. - 14 reps
2. 15lb. - 11 reps
3. 20lb. - 4 reps

Dumbbell flat flyes
1. 5lb. - 12 reps
2. 10lb. - 10 reps

Decline Dumbbell press
1. 10lb. - 10 reps
2. 15lb. - 10 reps
3. 20lb. - 5 reps

Using a flat bench,
Dumbbell Tricep Extentions:
~ A great stretch for chest
1. 15lb. - 10 reps
2. 20lb. - 10 reps
3. 25lb. - 10 reps

Cable Crossover
1. 10lb. - 12 reps
2. 10lb. - 12 reps
3. 20lb. - 12 reps
4. 20lb. - 12 reps
5. 20lb. - 12 reps
6. 20lb. - 10 reps
7. 30lb. - 4 reps

( my training is 'centered around' FST - 7 training.
It involves stretching, and the last movement
doing 7 sets. I will being using a machine or cable
movement. )

Calves
Calf machine - I pointed my toes inwards and outwards
Inner and outer parts of the calves

1. 60lbs - 20 reps
2. 80lbs - 20 reps
3. 100lbs - 20 reps

Calves - seated
1. 25lbs - 20 reps
2. 35lbs - 20 reps
3. 45lbs - 20 reps

Cardio: treadmill - 15 min. Incline 14%

Meal II - protein shake
1 1/2 VPX protein powder, vanilla
water
1 tsp. prolab glutamine powder

Meal III
7oz. round steak, measured raw
Cooked using pam on stove.
2C green beans, steamed, plain
10oz. red potatoe, baked
onion salt and black pepper

Meal IV - Protein shake
2 scoops VPX protein powder
water
1 tsp. prolab's glutamine

Cardio: 30 min. of stairs.
Second serving of Creadyl, 1 scoop

I was tired today. Progress is coming along. : )
I do my own diet and cook my food. My diet
will change in the upcoming weeks.

I might get glutacene, a new product by Double -T
Sports.. in which I will stop using Prolab's glutamine.
I hope everyone is having fun and enjoying this
transformation.

[metalhealth23]

Rest Day Jan. 19/2010

Wake Up
1 1/2 scoops Creadyl - I felt the tingling sensation
Cardio: 20 minute walk

150g protein
60g carbs

Meal I
5oz. round steak, cooked in Pam spray.
Onion salt and black pepper for seasoning
3C green beans, steamed and plain.

Meal II
5oz. round steak, cooked in Pam spray
onion salt and black pepper for seasoning
3C carrots, steamed and plain

Meal III
2 meatballs ( 5oz. each)
1/2C of tomato, bell pepper, mushroom and
onion mixture.

Meal IV
1 meatball (5oz.)

Second serving of Creadyl - 1 scoop w/water and
1 tsp. Prolab's glutamine
Cardio: 40 min. walk

Meatball recipe: 350 degrees for 1 hour

4lbs. ground hamburger. I use ground round or
buffalo.

2C oats
4 eggwhites or 2 whole eggs. I use the eggwhites
Dried onions to taste
Black Pepper to taste

Mix. Measure out 5oz. of mixture. Make balls.
Should be 15 meatballs. I sprayed pan with Pam
spray.

Sauce:
1 (28oz.) diced tomatoes or tomato sauce
9C veggies: I used mushrooms, onions, and bell
peppers.

[metalhealth23]

Wake Up Jan. 20/2010
1 tablet No Beta
Cardio:
35 minutes of stairs

Back

150g protein
150g carbs

Meal I
1 (5oz.) meatball - ground round/oats
1/2C Uncle Ben's brown rice, measured dry
~ made with water
1/2C tomatoes, bell pepper, onion, mushroom
mixture.

1 1/2 scoops Creadyl before/during workout
1 tsp. Prolab glutamine powder
water
3 tablets NO Beta pre -workout

BACK

Reverse grip lat pulldown
1. 30lb - 15 reps
2. 45lb - 15 reps
3. 60lb - 15 reps

Behind head lat pulldowns
1. 30lb - 15 reps
2. 45lb - 15 reps
3. 60lb - 10 reps

1 Arm Dumbbell Raises - reverse grip
1. 10lb - 12 reps
2. 15lb - 10 reps
3. 20lb - 10 reps

Rope pulls - Hold a wide grip and pull to
rib cage.

1. 20lb - 12 reps
2. 30lb - 10 reps
3. 40lb - 10 reps

T-Bar rows - I use a barbell and a close grip handle
1. 20lb - 12 reps
2. 25lb - 12 reps
3. 30lb - 12 reps
4 35lb - 10 reps

Seated cable row - close grip
1. 30lb - 15 reps
2. 45lb - 10 reps
3. 60lb - 4 reps

Close - grip lat pulldowns
1. 30lb - 15 reps
2. 45lb - 12 reps
3. 60lb - 10 reps

Wide - Grip chins (machine)
1. 100lb - 12 reps
2. 100lb - 12 reps
3. 90lb - 12 reps
4. 90lb - 12 reps
5. 80lb - 10 reps
6. 80lb - 10 reps
7. 60lb - 10 reps

Hyperextentions
1. bodyweight - 12 reps
2. bodyweight - 12 reps

Good mornings
1. 20lb - 10 reps
2. 30lb - 10 reps

Cardio - 1 hour walk

Meal II - Protein Shake
1 1/2 scoops VPX Protein powder - vanilla
1 tsp. Prolab's glutamine
water

Meal III
2 meatballs (5oz. each) - ground round, oats
1C tomato, onion, bell pepper, mushroom
mixture
7oz. red potato, baked. Seasoned w/ black pepper

Meal IV
5oz. baked chicken, measured raw
Pam spray
onion salt and black pepper

Second serving of Creadyl - 1 scoop
20 min. stairs

Back day is my favorite workout day.
I feel good. Results are coming along
great.

[metalhealth23]

Wake Up Jan. 21/2010
1 tablet No Beta
Cardio 40 min. stairs

150g protein for the day
150g carbs for the day

Hams/Quads

Meal I
1 (5oz.) meatball, ground round
measured raw

12oz. red potatoe, baked
onion salt/black pepper

Workout
3 tablets No Beta
1 tsp. prolab glutamine
water

1 scoop Creadyl w/ water -during workout

Abb/Adductor machine - hole 3
1. 10lb - 15 reps
2. 20lb - 15 reps
3. 30lb - 14 reps

Leg Extentions - hole 3
1. 20lb - 12 reps
2. 30lb - 12 reps
3. 40lb - 10 reps

Leg Press - Horizontal - Hole 2
1. 60lb - 15 reps
2. 80lb - 15 reps
3. 100lb - 15 reps

Smith Machine Squats
1. 10lb - 10 reps
2. 20lb - 10 reps
3. 30lb - 4 reps

Dumbbell lunges
1. 5lb - 8 reps

Leg Extentions - Hole 3
1. 10lb - 12 reps
2. 10lb - 12 reps - Abb/Adductor Quad muscles
3. 10lb - 12 reps
4. 10lb - 12 reps
5. 10lb. - 12 reps - Hole 4
6. 20lb - 12 reps - Hole 4
7 20lb - 12 reps - Hole 4

Hamstrings
Lying Leg Curls
1. 30lb - 10 reps
2. 45lb - 8 reps

Dumbbell Deadlifts
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 10 reps

Glute/Hamstring machine
1. 20lb - 10 reps
2. 30lb - 10 reps

Cardio: 1 hour walk

Meal II - Protein Shake
1 1/2 scoops VPX protein powder
1 tsp. Prolab glutamine
water

Meal III
1 meatball (5oz.) ground round
measured raw
1C Tomato, onion,bell pepper, mushroom
mixture
8oz. red potatoe, baked
black pepper for seasoning

Meal IV
1 meatball (5oz.) ground round
measured raw.
1C tomato, bell pepper, onion, mushroom
mixture

Meal V
1 meatball (5oz.) ground round
measured raw.

Second serving Creadyl - 1 scoop w/water

I am definitely enjoying myself. First week
was light in weights. Regaining my strength
from having pnemonia and bronchitis.
I feel great. The results are good.

Creadyl has a nice flavor to it - orange cream.
Mixes good in water.
No Beta keeps me focused to the end of my
workout. Nice pump as well.

[metalhealth23]

Rest Day Jan. 22/2010

Wake Up - 1 scoop Creadyl w/water

120g protein for the day
50g carbs for the day

Cardio: 30 minute walk

Meal I
1 meatball (5oz.) ground round
1C tomato, mushroom,bell pepper, onion
mixture
1C green beans, steamed
~Black pepper for seasoning

Meal II
1 meatball (5oz.) ground round
1C tomato, mushroom,bell pepper, onion
mixture

Meal III
1 meatball (5oz.) ground round
1C grean beans, steamed
~ black pepper for seasoning

Meal IV
1 meatball (5oz.) ground round

Cardio:
20 minutes stairs
Second serving of Creadyl - 1 1/2 scoops
with water. 1 tsp. Prolab glutamine

My results for the first week:
My weight is 114.5 lbs.
My bodyfat % is 14.8%

I feel good and am having fun.

[metalhealth23]

Wake Up Jan. 23/2010

1 tablet of No Beta w/water
cardio: 30 minute jog

120g protein for day
100g carbs for the day

Shoulders/traps

Meal I
4oz. (97% lean) ground turkey
measured raw

I made 3/4C Uncle Ben's brown rice measured
dry. I split this in half for two meals.
Water and black pepper

1C bell pepper
2 slices 'extra lean' Jennie - O turkey bacon

3 Tablets No Beta
1 tsp. glutamine
water

Creadyl during workout
1 1/2 scoops w/water

Traps
Dumbbell Upright Rows
1. 10lb. - 10 reps
2. 12lb. - 10 reps
3. 15lb. - 7 reps

Bent Over Dumbbell rows
1. 10lb - 10 reps
2. 12lb - 9 reps
3. 15lb - 8 reps

Dumbbell Shrugs
1. 20lb - 12 reps
2. 25lb - 12 reps
3. 30lb - 10 reps

Shoulders
Seated Dumbbell Side laterals
1. 5lb - 15 reps
2. 7lb - 7 reps

Seated Military Press
1. 7lb - 12 reps
2. 10lb - 10 reps
3. 15lb - 5 reps

Front Raises
1. 5lb - 10 reps
2. 7lb - 7 reps

Cardio: 20 min. jog

Meal II - Protein Shake
1 1/2C VPX protein powder
1 tsp. glutamine
water

Meal III
5 oz. ground round, hamburger
measured raw, cooked in Pam

2 slices 'extra lean' Jennie - O turkey bacon
rest of Uncle Ben's brown rice and bell pepper

Second serving of Creadyl
1 1/2 scoops w/water

Meal IV
4oz. ground turkey (97% lean) patty

I was tired today. But happy with physique progress
I see in mirror.

[metalhealth23]

Wake Up Jan. 24/2010

Calves and Abs

110g protein
100g carbs

1 tablet of No Beta
Cardio: 30 minutes of stairs w/ a 2.5lb.
dumbbell plate.

Meal I - protein shake
2 scoops VPX protein powder - vanilla
1 tsp. glutamine by Prolab
water

1 scoop Creadyl during workout
3 tablets of No Beta before workout

Abdominals

Crunches
1. Bodyweight -25 reps
2. 45lb. - 25 reps, ab machine
3. 60lb - 25 reps, ab machine
4. 75lb - 25 reps, ab machine
5 90lb - 25 reps, ab machine

Leg Raises
1. bodyweight - 12 reps
2. bodyweight - 12 reps
3. 1 lb medicine ball between knees - 12 reps

Dumbbell side raises
1. 20lb - 15 reps
2. 25lb - 14 reps
3. 30lb - 12 reps

Calves

Standing
1. 45lb - 20 reps
2. 60lb - 20 reps
3. 75lb - 20 reps

Seated
1. 45lb - 20 reps
2. 50lb - 15 reps

Seated Calf Machine
Abbductor and Adductor calves
1. 80lb - 20 reps
2. 100lb - 20 reps
3. 120lb - 20 reps
4. 140lb - 20 reps
5. 160lb - 20 reps

Cardio: 30 minutes on seated bike

Meal II
4oz. ground round ,measured raw
Made into a patty, cooked in Pam spray
Plain.
2C green beans, steamed - Black pepper
2 strips 'extra lean' Jennie - O turkey bacon
10oz. red potatoe, baked and plain

Mea III
4oz. ground turkey (97% lean), measured raw
Black pepper
10oz. red potatoe, baked and plain

Meal IV
4oz. ground turkey (97% lean), measured raw

Second serving of Creadyl 1 scoop w/ water
Cardio: 30 minutes stairs w/ a 2.5lb
dumbbell plate.

Something I haven't mentioned, my fluids.
I drink 1/2 - 1 gallon of water a day.
I do allow myself to drink 1 - 2 diet sodas,
whatever fits my mood for the day.
As my diet changes, I'll switch my diet soda
to a 0g sodium 'Diet Rite'.

Had a good day today.

[metalhealth23]

Wake Up Jan. 25/2010

1 tablet No Beta
Cardio: 1 hour walk - it was very windy,
nature's resistence.

Forearms

120g protein
30g carbs

Meal I
4oz. ground round, hamburger
Measured raw, cooked with
Pam.
3 slices 'extra lean' Jennie - O
turkey bacon
1C green beans, steamed
w/black pepper

Forearms

3 tablets No Beta before workout
1 scoop creadyl w/water during workout

Dumbbell wrist curls
1. 5lb. - 20 reps
2. 7lb. - 15 reps
3. 10lb - 10 reps
4. 12lb. - 7 reps

Reverse Dumbbell curl
1. 5lb - 10 reps
2. 7lb - 10 reps
3. 10lb - 7 reps

Cardio: 30 minute walk


Meal II
5oz. chicken, baked w/black pepper
measured raw
1/2C celery, steamed
1/2C carrots
1C green beans

Meal III
4oz. ground round - hamburger
measured raw
3 slices 'extra lean' Jennie - O
turkey bacon
2 Quaker 'lightly salted' rice cakes, plain

Meal IV
4oz. ground round, hamburger
measured raw

Second serving of Creadyl - 1 scoop w/water
Cardio: 1 1/2 hour walk

I don't list my multi vitamin, calcium, and Vit. D,
mostly because I forget.. but I take these supps.
before I go to bed.

[metalhealth23]

Wake Up Jan. 26 /2010
1 tablet of No Beta
Cardio: 35 min. stairs w/ 2.5 dumbbell plate.

100g protein
145g carbs

Chest/Triceps/Quads

Before workout: 4 No Beta tablets
During workout: 1 1/2 scoops
Creadyl w/water

Meal I
2 1/2 oz. baked chicken, plain
measured raw
18oz. red potatoe, boiled.
Black pepper as seasoning

Chest
Incline Dumbbell Press
1. 10lb. - 15 reps
2. 15lb. - 12 reps
3. 20lb. - 6 reps

Flat Dumbbell Press
1. 10lb. - 15 reps
2. 15lb. - 7 reps
3. 20lb. - 4 reps

Incline Dumbbell Flyes
1. 10lb. - 10 reps
2. 15lb. - 7 reps

Flat Dumbbell Flye
1. 10lb. - 15 reps

Dumbbell Pullovers
1. 20lb. - 10 reps
2. 25lb. - 10 reps

Hammer Strenght machine Wide Press
1. 20lb. - 12 reps.
2. 30lb. - 12 reps
3. 40lb. - 12 reps
4. 40lb. - 12 reps
5. 50lb. - 12 reps
6. 50lb. - 12 reps
7. 50lb. - 12 reps

Triceps
Close grip pulldown
1. 30lb - 15 reps
2. 40lb. - 14 reps
3. 50lb. - 12 reps

Seated Dips machine
1. Bodyweight - 12 reps
I used the end of a flat bench
2. 50lb. - 15 reps
3. 80lb. - 10 reps
4. 90lb. - 10 reps

Dumbbell behind head press
1. 20lb. - 15 reps
2. 25lb. - 12 reps
3. 30lb. - 12 reps

Cable Rope Pulldown
1. 20lb. - 12 reps
2. 30lb. - 12 reps
Using a Bar Pulldown
3. 30lb. - 12 reps - close grip
4. 30lb. - 12 reps - wide grip
5. 40lb. - 12 reps - close grip
6. 40lb. - 12 reps - wide grip
7. 50lb. - 12 reps - close grip

Quads
Abb/Adductors - hole 2
1. 30lb. - 12 reps
2. 40lb. - 10 reps
3. 50lb. - 10 reps

Leg Extentions
1. 30lb. - 12 reps
2. 40lb. - 10 reps
3. 50lb. - 10 reps

Smith Machine Squats
1. Bodyweight - 15 reps
2. 20lb. - 12 reps
3. 40lb. - 5 reps

Smith Machine Lunges
1. Bodyweight - 8 reps
2. 10lb. - 8 reps

Leg Press - Horizontal Machine
1. 80lb. - 12 reps
2. 80lb. - 12 reps
3. 80lb. - 12 reps
4. 80lb. - 12 reps
5. 100lb. - 12 reps
6. 100lb. - 12 reps
7. 60lb. - 12 reps

Meal II - Protein Shake
2 scoops VPX protein powder
1 tsp. Prolab's Glutamine powder
water

Meal III
2.5oz. baked chicken, plain
measured raw
2 carrots, steamed and plain
5 Quaker 'lightly salted' rice cakes, plain

Meal IV
5oz. (97%) lean ground turkey
hamburger patty w/ black pepper.

Second serving of Creadyl - 1 scoop w/water
35 minutes of stairs

I am feeling Good. I do not add salt to
my water when I boil chicken or vegetables.
My goal for this 10 week body transformation
is to get into single digit bodyfat %, and
definition.

[metalhealth23]

Wake Up Jan. 27/2010

1 tablet No Beta
Cardio: 1 hour walk

Back/Biceps/Hamstrings

110g protein
150g carbs

Meal I
3oz. (97% lean) ground turkey
seasoned with onion salt
1/2C Uncle Ben's brown rice, measured raw
Water and black pepper
1C bell pepper

4 No Beta tablets before workout
1 scoop Creadyl during workout

Back

Wide Grip Chins
1. 80lb. - 12 reps
2. 70lb. - 12 reps
3. 60lb. - 8 reps

Close - Grip Lat Pulldown
1. 45lb. - 12 reps
2. 60lb. - 12 reps
3. 75lb. - 5 reps

Behind neck lat pulldown
1. 45lb. - 12 reps
2. 60lb. - 10 reps
3. 75lb. - 3 reps

Hammer Strength Machine
1 Arm Rows

1. 15lb. - 12 reps
2. 20lb. - 12 reps
3. 25lb. - 12 reps

Low Back Machine
1. 75lb. - 12 reps
2. 100lb. - 12 reps
3. 120lb. - 12 reps

Rear Delt Machine
1. 15lb. - 10 reps
2. 30lb. - 6 reps

Seated Cable Rows
1. 30lb. - 12 reps
2. 30lb. - 12 reps
3. 30lb. - 12 reps
4. 45lb. - 10 reps
5. 45lb. - 10 reps
6. 45lb. - 10 reps
7. 60lb. - 4 reps

Biceps
Standing Barbell Curls - Close Grip
1. 20lb. - 12 reps
2. 30lb. - 10 reps
3. 40lb. - 8 reps

Standing BarBell Curls
1. 20lb - 12 reps
2. 30lb - 10 reps
3. 40lb - 7 reps

Standing BarBell Curls - close grip
1. 10lb. - 12 reps
2. 20lb. - 12 reps
3. 30lb. - 7 reps

Preacher Curl Machine
1. 10lb. - 12 reps
2. 10lb. - 12 reps
3. 10lb. - 12 reps
4. 20lb. - 12 reps
5. 20lb. - 12 reps
6. 20lb. - 12 reps
7. 30lb. - 12 reps

Hamstrings
Lying leg curls
1. 30lb. - 15 reps
2. 45lb. - 10 reps

Glute/Hamstring Machine
1. 40lb. - 10 reps

Meal II - Protein Shake
1 scoop VPX protein powder, vanilla
1 tsp. Prolab Glutamine
water

1 hour walk

Meal III
6oz. baked chicken - measured raw
Pam and black pepper
2C green beans steamed, plain
1/2C Uncle Ben's brown rice, measured dry
water
2 slices 'extra lean' turkey bacon - Jennie -O

Meal IV
5oz. (97% lean) ground turkey
Pam and black pepper

Second serving of Creadyl - 1 scoop
w/water. I also will take my calcium,
vit. D, and Multi - vitamins at this time.

I am tired today. But, tomorrow is a rest day. In Ok.
we are supposed to get nasty weather.

[metalhealth23]

Wake Up Jan. 28/2010

120g protein
40g carbs

Meal I
5oz. ground round hamburger patty, measured raw
Pam and black pepper
2C celery, steamed.

1 serving Creadyl - 1 scoop w/water
30 minutes stairs
30 minute walk

Meal II
5oz. (97% lean) ground turkey patty, measured raw
Pam and black pepper
1C carrots, steamed
2 Quaker 'lightly salted' rice cakes, plain

Meal III
5oz. baked chicken breasts, fat removed, measured
raw. Pam and black pepper
2C green beans, steamed

Second serving Creadyl - 1 scoop w/ water
1 tsp. Prolab's glutamine

cardio: stairs for 30 min.
walk for 30 min.

Meal IV
5oz. ground round hamburger patty, measured
raw. Pam and black pepper


Hoping power doesn't go out.. bad storms are coming
to Ok. I am making decent progress. I hope everyone
is having fun while doing this body transformation, I know
I am.

[metalhealth23]

Wake Up Jan. 29/2010

1 No Beta tablet
Cardio: 30 min. stairs

120g protein
100g carbs

Shoulders and Traps

Meal I
5oz. (97% lean) ground turkey hamburger patty
measured raw, plain. Cooking w/ Pam.
1C carrots, steamed - black pepper
3 Quaker 'lightly salted' rice cakes, plain

Before workout: 3 No Beta tablets and
1 tsp. Prolab glutamine
During workout: Creadyl - 1 scoop w/ water

Traps
Bent over Dumbbell rows
1. 10lb. - 10 reps
2. 15lb. - 10 reps
3. 20lb. - 9 reps

Upright Dumbbell rows - single arm
1. 7lb. - 12 reps
2. 10lb. - 10 reps
3. 12lb. - 9 reps

Dumbbell shrugs
1. 25lb - 12 reps
2. 35lb - 10 reps
3. 40lb - 8 reps

Shoulders
Dumbbell Clean and Press
1. 5lb. - 10 reps
2. 7lb - 10 reps

Dumbbell side laterals
1. 7lb - 10 reps
2. 10lb - 7 reps

Front plate raises
1. 10lb. - 12 reps
2. 20lb - 8 reps


Meal II
5oz. ground round hamburger patty
measured raw, cooked w/Pam
black pepper for seasoning
1/2C carrots, steamed
1/2C green beans, steamed
4 Quaker 'lightly salted' rice cakes plain

Cardio: 1 1/2 shoveling snow

Meal III
5oz. baked chicken, meaured raw.
cooked w/Pam. Seasoned w/black pepper
2 Quaker 'lightly salted' rice cakes, plain

Meal IV
5oz. ground round hamburger patty,
measured raw. Cooked w/Pam
and seasoned w/ black pepper.

Second serving of Creadyl - 1 scoop
w/water. 1 tsp. Prolab's glutamine.
I also take my calcium, multi - vitamin,
and Vit. D. supp. here as well.

Cardio: 30 min. walk

I am really happy that the power did not go
out.
Its the end of 2 weeks. Here are my stats:

5ft. 5in. tall
Weight: 111.6lb.
Bodyfat % - 12.5%

Arms: 10.5 in.
Neck: 12.5 in.
Quads: 16 in.
Calf: 12.5 in.
Chest: 35 in.
Waist: 25 in.
Delts: 12.5 in.

Day 13 was a rest day.

I am really happy with the progress I have made thus far.
I am excited to see what happens as the weeks go by.

[drooks10]

Awesome, man! Looks like you are tearin' it up! Keep up the good work.

[metalhealth23]

Thanks to all whom have commented on my log thus far.
Feel free to give advice, I appreciate it.

Wake Up Jan. 30/2010

1 tablet No Beta
Cardio: 40 min. stairs

126g protein
60g carbs

Abdominals

Meal I
5oz. top round steak, grilled, plain
measured raw. Seasoned w/black pepper,
and fat cut off.
1 1/2C veggie mix. (onion/bell pepper) grilled
plain.


3 tablets No Beta before workout
1 tsp. Prolab's glutamine before workout
Creadyl - 1 scoop w/water during workout

Crunches
1. bodyweight - 20 reps
2. 10lb. Dumbbell - 20 reps
3. 15lb. Dumbbell - 20 reps
4. 20lb. Dumbbell - 20 reps

Leg Raises
1. bodyweight - 15 reps
2. bodyweight - 15 reps
3. bodyweight - 15 reps

I lay on a flat bench and raise my legs
so my hips raise, and then I slowly lower
my legs down. For me its a great stretch.

Dumbbell Side Raises
1. 25lb. - 10 reps
2. 30lb. - 10 reps
3. 35lb. - 10 reps

1 tsp. Prolab's glutamine w/water after workout
Cardio: 1 hour of shoveling snow.

Meal II
4oz. top round steak, grilled, plain.
Meaured raw. Fat cut off.
black pepper for seasoning.

1C mix. veggies (onion/bell pepper) grilled, plain.
7 Quaker 'lightly salted' rice cakes, plain.

Meal III
6oz. Top round steak, grilled. Measured raw.
black pepper for seasoning.
1C green beans, steamed, plain.

Second serving of creadyl - 1 scoop. w/water
Orange cream, tastes great.

Meal IV
6oz. baked skinless and boneless chicken breast.
measured raw. Pam and seasoned w/black pepper.

Before bed: calcium, multi vitamin, and vit. D.

I pretty good day. I might get a chance to try
KetoCuts by Double-T Sports.. which will be
awesome. If not, not using a fat burner, but
am seeing great results.

[metalhealth23]

Wake Up Jan. 31/2010

Rest Day... resting my body and wrists from shoveling
snow.

Cardio: 20 min. stairs
20 min. walk
1 scoop Creadyl w/water
1 tsp. Prolab's glutamine

156g protein
30g carbs

Meal I
6oz. baked chicken, used Pam.
Measured raw. Skinless and
boneless. Black pepper.
1C green beans, steamed

Meal II
2 (5oz.) meatballs - ground round
1C red bell pepper, cooked in Pam
and plain
1 1/2C white button mushrooms
cooked in Pam. Plain

Meatball recipe:
3lb. lean ground round or buffalo
1C oats
2 eggwhites
Mix all of this together.

350 degrees. Spray pan with Pam.
Measure out 5oz. mixture and form
meatballs. Place tin foil over pan.
Cook for 50 min. I let the meatballs
rest for 10 min. w/ tin foil still on.
Drain on toweling paper.
(Good for low carb diets ''keto diets''.
5oz. meatball = 30g protein, 7g carbs.
Fat % depends on how much fat is in
your ground round meat.

Meal III
1 (5oz.) lean ground round
meatball, black pepper
1/2C green beans, steamed, plain

Meal IV
1 (5oz.) lean ground round meatball

Second serving of Creadyl - 1 scoop
w/water. 1 tsp. Prolab glutamine
Cardio: 40 min. stairs

[metalhealth23]

Wake Up - Feb. 1/2010

1 No Beta tablet
Cardio: 1 hour walk

140g protein for the day
100g carbs for the day

Traps/Shoulders/Forearms

Thanks to Paul, I received a sampling of
Glutacene! Orange flavor. Thanks Paul : )

Meal I
2 (5oz.) meatballs - black pepper for seasoning
2C mix. veggies (1C carrots, 1C celery, steamed)
plain.
3 Quaker 'lightly salted' rice cakes, plain

3 No Beta tablets - before workout - I take these
20 min. - 30 min. before
Glutacene - orange - 1 scoop w/water
During workout
Creadyl - 1 scoop w/water after workout

Forearms
Dumbbell wrist curls
1. 10lb. - 10 reps
2. 12lb. - 6 reps

Traps
Dumbbell upright rows
1. 10lb. - 10 reps
2. 15lb. - 10 reps
3. 20lb - 5 reps

Dumbbell shrugs
1. 30lb. - 12 reps
2. 40lb. - 8 reps
3. 45lb. - 6 reps

Shoulders
Seated Dumbbell military raise
1. 10lb. - 8 reps
2. 15lb. - 5 reps

Dumbbell side laterals
1. 10lb. - 8 reps
2. 15lb. - 5 reps

Dumbbell front raises
1. 15lb. - 10 reps
2. 20lb. - 5 reps

Meal II
1 (5oz.) meatball, black pepper for seasoning
1/4C Uncle Ben's brown rice, measured dry
made with water
1C red bell pepper, cooked in Pam and plain.

Meal III - protein shake
1 scoop VPX protein powder with water

Meal IV
1 (5oz.) meatball
1C mushrooms cooked in Pam
black pepper for seasoning

I was tired today. I woke up hungry. I am
going to raise my protein up slightly.
I feel good.

Calcium, vit. D, and multi vitamin serving.
I take before bed.

[metalhealth23]

Wake Up Feb. 2/2010
1 No Beta Tablet
Cardio: 40 min. of stairs

165g protein
100g carbs
fat: none added. I get fat from my red
meat, and ground turkey.
I don't add natural peanut butter, flax oil, or
EFA pills.

Triceps and Back

Meal I
2 (5oz.) meatballs - black pepper for seasoning
1/2C Uncle Ben's brown rice, measured dry
made with water.

3 No Beta tablets - Before workout
1 tsp. Prolab's glutamine w/water - Before workout

2 scoops Orange Glutacene w/water - During workout

Triceps
Cable Close Grip Barbell pushdown
1. 40lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 10 reps

Cable Wide Grip Barbell pushdown
1. 50lb. - 12 reps
2. 60lb. - 12 reps
3. 70lb. - 12 reps

Dumbbell behind head, seated.
1. 25lb. - 10 reps
2. 30lb. - 10 reps

Cable Rope attachment pushdown
1. 30lb. - 12 reps
2. 30lb. - 10 reps
3. 20lb. - 12 reps
4. 20lb. - 12 reps
Cable Barbell Close Grip pushdown
5. 40lb. - 12 reps
6. 40lb. - 12 reps
Cable Barbell Wide Grip pushdown
7. 40lb. - 12 reps

Back
Close Grip Lat Pulldowns
1. 45lb. - 10 reps
2. 60lb. - 8 reps
3. 75lb. - 5 reps

Wide Grip Lat Pulldowns
1. 30lb. - 10 reps
2. 45lb. - 10 reps
3. 60lb. - 6 reps

1 Arm Dumbbell Raises
1. 15lb. - 10 reps
2. 20lb. - 10 reps
3. 25lb. - 8 reps

Cable Rope Attachment pulls
~ Pull rope attachment to ribs, for
me this works my lats.
1. 30lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 12 reps

Low Back Machine
1. 120lb. - 10 reps
2. 135lb. - 10 reps

Seated Cable Rows - I used a wide bar.
1. 30lb. - 12 reps
2. 30lb. - 12 reps
3. 30lb. - 12 reps
4. 30lb. - 12 reps
5. 30lb. - 12 reps
6. 30lb. - 12 reps
7. 30lb. - 12 reps

I drank these seperately.
1 scoop Orange Glutacene w/water - After workout
1 scoop orange cream Creadyl w/water - after workout
Cardio: 1 hour walk

Meal II - Protein shake
1 scoop VPX protein powder w/water

Meal III
5oz. skinless and boneless chicken breast, measured
raw. Fat cut off. Cooked with Pam. Black pepper
for seasoning.
1/2C carrots, steamed in plain water
1C celery steamed in plain water
1C bell pepper cooked in Pam and plain.

Meal IV
7oz. ground round hamburger patty
measured raw. Cooked in Pam.
Black pepper for seasoning.


Night Cardio: Stairs 40 min.
Creadyl, 1 scoop w/water

Before Bed: One serving of each: Calcium,
Vit.D, and Multi Vitamin.

Had decent day. Looking forward to watching
some of the Superbowl. I'll be cheering on the
Saints. No 'goodies' for me, no cheating.

[jordansrt]

Wake Up Feb. 2/2010
1 No Beta Tablet
Cardio: 40 min. of stairs

165g protein
100g carbs
fat: none added. I get fat from my red
meat, and ground turkey.
I don't add natural peanut butter, flax oil, or
EFA pills.

Triceps and Back

Meal I
2 (5oz.) meatballs - black pepper for seasoning
1/2C Uncle Ben's brown rice, measured dry
made with water.

3 No Beta tablets - Before workout
1 tsp. Prolab's glutamine w/water - Before workout

2 scoops Orange Glutacene w/water - During workout

Triceps
Cable Close Grip Barbell pushdown
1. 40lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 10 reps

Cable Wide Grip Barbell pushdown
1. 50lb. - 12 reps
2. 60lb. - 12 reps
3. 70lb. - 12 reps

Dumbbell behind head, seated.
1. 25lb. - 10 reps
2. 30lb. - 10 reps

Cable Rope attachment pushdown
1. 30lb. - 12 reps
2. 30lb. - 10 reps
3. 20lb. - 12 reps
4. 20lb. - 12 reps
Cable Barbell Close Grip pushdown
5. 40lb. - 12 reps
6. 40lb. - 12 reps
Cable Barbell Wide Grip pushdown
7. 40lb. - 12 reps

Back
Close Grip Lat Pulldowns
1. 45lb. - 10 reps
2. 60lb. - 8 reps
3. 75lb. - 5 reps

Wide Grip Lat Pulldowns
1. 30lb. - 10 reps
2. 45lb. - 10 reps
3. 60lb. - 6 reps

1 Arm Dumbbell Raises
1. 15lb. - 10 reps
2. 20lb. - 10 reps
3. 25lb. - 8 reps

Cable Rope Attachment pulls
~ Pull rope attachment to ribs, for
me this works my lats.
1. 30lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 12 reps

Low Back Machine
1. 120lb. - 10 reps
2. 135lb. - 10 reps

Seated Cable Rows - I used a wide bar.
1. 30lb. - 12 reps
2. 30lb. - 12 reps
3. 30lb. - 12 reps
4. 30lb. - 12 reps
5. 30lb. - 12 reps
6. 30lb. - 12 reps
7. 30lb. - 12 reps

I drank these seperately.
1 scoop Orange Glutacene w/water - After workout
1 scoop orange cream Creadyl w/water - after workout
Cardio: 1 hour walk

Meal II - Protein shake
1 scoop VPX protein powder w/water

Meal III
5oz. skinless and boneless chicken breast, measured
raw. Fat cut off. Cooked with Pam. Black pepper
for seasoning.
1/2C carrots, steamed in plain water
1C celery steamed in plain water
1C bell pepper cooked in Pam and plain.

Meal IV
7oz. ground round hamburger patty
measured raw. Cooked in Pam.
Black pepper for seasoning.


Night Cardio: Stairs 40 min.
Creadyl, 1 scoop w/water

Before Bed: One serving of each: Calcium,
Vit.D, and Multi Vitamin.

Had decent day. Looking forward to watching
some of the Superbowl. I'll be cheering on the
Saints. No 'goodies' for me, no cheating.

Looks like you have been working hard!!!! Stick with it :D

[metalhealth23]

Wake Up Feb. 3/2010

1 No Beta Tablet
Cardio: 40 min. of stairs

Thank You Jordansrt for your comment.. I am making slow and
steady progress.

150g protein
100g carbs
Fat: none added

Chest/Biceps

Meal I
8 eggwhites cooked in Pam. Black pepper for seasoning
2 Jennie - O 'extra lean' turkey bacon strips
15oz. yukon gold potatoe, baked and plain.

5 No Beta Tablets - Before workout
2 scoops Orange Glutacene - during workout
w/water

Incline Machine Press
1. 20lb. - 10 reps
2. 30lb. - 8 reps
3. 40lb. - 5 reps

Dumbbell Flat Press
1. 20lb. - 10 reps
2. 25lb. - 7 reps
3. 30lb. - 1 reps (I found my 1 rep max. :) )

Seated Dips
1. 90lb. - 10 reps
2. 110lb. - 8 reps
3. 115lb. - 8 reps - Anymore weight I get lifted
out of the seat.

*Training Chest lean forward a bit, instead of
completely back, you'll feel it in your chest more.

Dumbbell extentions
1. 25lb. - 10 reps
2. 30lb. - 10 reps
3. 35lb. - 10 reps

Pec Dec Machine
1. 15lb. - 12 reps
2. 30lb. - 12 reps
3. 30lb. - 12 reps
4. 30lb. - 12 reps

Biceps
Dumbbell Alternate Curl, Standing
1. 10lb. - 9 reps
2. 15lb. - 6 reps
3. 20lb. - 4 reps

Dumbbell Center of Body Curls
1. 10lb. - 10 reps
2. 15lb - 8 reps
3. 20lb. - 3 reps

Close Grip Cable Barbell Curls
1. 20lb. - 12 reps
2. 20lb. - 12 reps
3. 30lb. - 12 reps
4. 30lb - 12 reps

Dumbbell Concentration Curls
1. 5lb. - 12 reps
2. 5lb. - 12 reps
3. 5lb. - 12 reps
4. 7lb. - 12 reps
5. 7lb. - 12 reps
6. 7lb. - 12 reps
7. 10lb. - 12 reps

Cardio: StairStepper - 20 min.
Speeds: 25,30,35,40.

After workout: 1 scoop Orange
Glutacene w/water


Meal II - Protein Shake
1 1/2 scoops VPX whey protein isolate
w/water

1 scoop of orange creadyl w/water

Meal III
6oz. skinless and boneless chicken breast,
baked. Measured raw. Fat removed. Seasoned
w/black pepper.

5oz. yukon gold potatoe, baked and plain.
1C bell pepper, cooked in Pam and plain.

Meal IV
4oz. ground round hamburger patty. Measured
Raw. Cooked in Pam. Black Pepper for seasoning.
2C mushrooms, cooked in Pam and plain.

Meal V
5oz. skinless and boneless chicken, fat removed.
Measured Raw. Cooked w/Pam and baked.
Seasoned w/ black pepper.

Second serving of Orange Creadyl - 1 scoop
w/water.

Cardio: 20 min. walk, 20 min. of stairs.


Supposed to get more snow next week.
Hoping power doesn't go out.
My mood is happy. Excited to add fish
to my diet. Cheering on the Saints in the
Superbowl.

[metalhealth23]

Wake Up Feb. 4/2010

1 No Beta tablet
Cardio: 1 hour walk

Legs + Calves (Hams/Quads/Calves)

140g protein
100g carbs
Fat: none added

Meal I
7oz. ground round hamburger patty,
cooked with Pam and plain.
Measured raw.
12oz. yellow yukon gold potatoes,
baked. Seasoned w/black pepper.
Yes, I measure out the ounces as
well, before I cook them. I don't
guess.
1C bell pepper, cooked w/Pam and plain
1/2C white button mushrooms, cooked
with Pam and plain.

3 No Beta tablets - before workout
2 scoops Orange Glutacene w/water -during
workout

Calves
Sitting
1. 40lb. - 20 reps
2. 50lb. - 20 reps
3. 60lb. - 15 reps

Standing
1. 70lb. - 20 reps
2. 85lb. - 20 reps
3. 105lb. - 20 reps

Rotary Calf machine
Abb/Adductor muscles of calves
(point your toes inward and outward,
I like to keep my knees bent. ^ and v.)

1. 120lb. - 20 reps
2. 120lb. - 20 reps
3. 140lb. - 20 reps
4. 160lb. - 20 reps
5. 160lb. - 20 reps
6. 180lb. - 20 reps
7. 180lb. - 20 reps

Hamstrings

Glute/Ham Machine
1. 20lb. - 15 reps
2. 30lb. - 12 reps
3. 40lb. - 10 reps

Lying Leg Curl
1. 30lb. - 10 reps
2. 45lb. - 10 reps

Dumbbell Deadlifts
1. 20lb. - 12 reps
2. 25lb. - 12 reps
3. 30lb. - 10 reps

Quads
Smith Machine Lunges
1. 20lb. - 10 reps
2. 30lb. - 6 reps

Leg Press - Horizontal
1. 80lb. - 12 reps
2. 100lb. - 12 reps
3. 120lb. - 10 reps

( I like using this opposed to
Leg Press, incline.. I don't have
to wear my belt, and I like using
the Leg Press, incline in offseason,
when I have more carbs coming in.)

Abbductor/Adductor machine - Hole 4
1. 20lb. - 12 reps
2. 30lb. - 12 reps

Leg Extentions
Hole 5
1. 20lb. - 12 reps
2. 20lb. - 12 reps

Hole 4
3. 20lb. - 12 reps
4. 30lb. - 12 reps

Hole 3
5. 20lb. - 12 reps
6. 30lb. - 12 reps

Hole 5 - I worked the abb/adductor
muscles of the quads
7. 10lb. - 10 reps

1 scoop glutacene w/water - after workout

Cardio: 15 min. of stationary bike
speeds: 15 and 20

Meal II - Protein shake
1 1/2 scoops VPX protein powder w/water

30 minutes later ... 1 scoop orange cream
Creadyl w/water.

Meal III
7oz. ground round hamburger patty
Measured raw. Cooked w/Pam. Seasoned
w/ black pepper
3 slices Jennie - O 'extra lean' turkey bacon
cooked in microwave, plain
1/4C Uncle Ben's brown rice, measured dry
Cooked w/water and plain.

Meal IV - protein shake
1 scoop VPX protein powder - whey, vanilla.
flavor. W/water.

30 min. later second serving of orange cream
creadyl w/water - 1 scoop.

Cardio: 40 min. of stairs

Had a good day today. There will be more shoveling snow
for cardio next week, as OK is forcasted to get more snow.

[metalhealth23]

Wake Up Feb. 5/2010

1 scoop of orange cream Creadyl w/water
Cardio: 1 hour walk

Rest Day

100g protein
50g carbs
Fat: none added

Meal I
5oz. ground round hamburger patty
Measured raw. Cooked in Pam,
seasoned w/black pepper
1C bell pepper, cooked in Pam and plain
1/2C white button mushrooms, cooked in Pam
and plain.

Meal II
4 slices Jennie -O 'extra lean' turkey bacon

Got a message from my message therapist.

Meal III
7 Quaker 'lightly salted' rice cakes, plain
5oz. ground round hamburger patty
Measured Raw. Cooked with Pam.
Seasoned w/black pepper.

Meal IV
5oz. ground round hamburger patty.
Measured raw. Cooked with Pam.
Seasoned w/black pepper
4C celery, steamed. No salt added to
water. Seasoned w/black pepper

My second serv. of Creadyl: 1 scoop w/water.

Today ends week 3. These are my stats:

5ft. 5 in.
Weight = 110.6lbs.
bodyfat % 10.5%

[metalhealth23]

Wake Up Feb. 6/2010

1 No Beta
Cardio: 1 hour walk

110g protein
100g carbs
Fat: None added

Biceps and Triceps

Meal I
5oz. baked perch. Measured raw.
Cooked w/Pam and seasoned
with black pepper

I baked 17oz. yukon gold potatoes, plain.
Divided them into 2 meals. I had part of
this portion with Meal I.

Before workout: 3 No Beta tablets
During Workout: 2 scoops Orange Glutacene
w/water

Biceps

Bodyweight pushups
1. bodyweight - 20 reps
2. bodyweight - 25 reps
3. bodyweight - 30 reps

Seated Alternating Dumbbell Curls
1. 10lb. - 10 reps
2. 15lb. - 8 reps
3. 20lb. - 3 reps

Seated Dumbbell Hammer Curls
1. 10lb. - 10 reps
2. 15lb. - 8 reps
3. 20lb. - 5 reps

Dumbbell Concentration Curls
1. 10lb. - 12 reps
2. 10lb. - 12 reps
3. 10lb. - 12 reps
4. 10lb. - 12 reps
5. 10lb. - 12 reps
6. 10lb. - 12 reps
7. 10lb. - 12 reps

Triceps
Bodyweight Close Grip Push Ups
1. bodyweight - 20 reps
2. bodyweight - 25 reps
3. bodyweight - 30 reps

1 arm tricep pulldowns w/ bands
1. light band - 20 reps
2. medium band - 15 reps
3. heavy band - 8 reps

Dumbbell Kickbacks
1. 5lb. - 10 reps
2. 7lb. - 8 reps
3. 10lb. - 5 reps

1 arm dumbbell behind head extention
1. 5lb. - 12 reps
2. 5lb. - 12 reps
3. 5lb. - 12 reps
4. 5lb. - 12 reps
5. 7lb. - 12 reps
6. 7lb. - 12 reps
7. 7lb. - 12 reps

After workout: 1 scoop of orange
Glutacene w/water.

Meal II - Protein Shake
1 1/2 scoops VPX protein powder
w/water

Meal III
5oz. ground round, measured raw.
Cooked w/ Pam. Seasoned w/
black pepper.
Remainder portion of baked yukon
gold potatoes (from meal I)
2 Quaker 'lightly salted' rice cakes, plain.

Serving 1 of creadyl: 1 scoop of orange
cream w/water

Meal IV - Protein shake
1 scoop w/water.

Second serving of Creadyl: 1 scoop w/water
Cardio: 40 min. stairs holding a 5lb. dumbbell.

I have offically finished off my VPX protein
powder. Will now focus on whole food.

More snow this week for Oklahoma. 3 - 8 inches
of snow predicted. Shoveling snow.. good
cardio session.

Why I posted Feb. 5 so late? I bought 9lbs. of
fish yesterday, and I had to portion out the fish.
I go to a local fish market: White River fish market.

Mood is good.

[metalhealth23]

Wake Up Feb. 07/2010

1 No Beta tablet
Cardio: 1 hour 30 min. walk

108g protein
125g carbs
Fat: none added

Forearms/ Calves/ Traps/ Abs

Meal I
5oz. ground round hamburger patty
Measured raw. Cooked w/ Pam.
Seasoned w/black pepper.
1/2C Uncle Ben's brown rice, measured dry.
Made w/water. Seasoned w/black pepper
1C asparagus, steamed and plain.
No salt in water.

3 No Beta Tablets - before workout
2 scoops orange glutacene w/water - during
workout
1 tsp. Prolab's glutamine - after workout

Calves
Standing
1. 100lb. - 20 reps
2. 125lb. - 20 reps
3. 135lb. - 15 reps

Seated
1. 45lb. - 20 reps
2. 60lb. - 15 reps

Rotary Calf Machine
worked abb/adductor muscles)
1. 140lb. - 20 reps
2. 160lb. - 20 reps
3. 180lb. - 20 reps
4. 200lb. - 20 reps

Abs
Crunch Machine
1. 75lb. - 15 reps
2. 90lb. - 15 reps
3. 105lb. - 15 reps

Flat bench leg raises
1. bodyweight - 10 reps
2. bodyweight - 20 reps

Barbell Side twists
1. 20lb. - 10 reps
2. 30lb. - 10 reps

Dumbbell side lateral
1. 35lb. - 10 reps

Cable side lateral
1. 10lb. - 10 reps

Forearms
Wrist curls - Barbell
1. 20lb. - 10 reps
2. 30lb. - 4 reps

Traps
Wide Chins, weight assisted machine
1. 80lb. - 12 reps
2. 70lb. - 12 reps
3. 60lb. - 12 reps

Rope attachment on Cable.
Hold rope wide and pull to
forehead, above eyes.
1. 20lb. -12 reps
2. 30lb. - 12 reps
3. 40lb. - 12 reps

Smith machine shrugs
Front
1.30lb. - 12 reps
2.50lb. - 12 reps
3.60lb. - 12 reps

Behind back
1. 30lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 12 reps

Rear Delt Machine
Hole 3
15lb. - 15 reps
Hole 2
15lb. - 15 reps
Hole 1
15lb. - 15 reps

Meal II
5oz. baked perch
Measured raw. Cooked w/Pam.
Seasoned w/black pepper
2C green beans, steamed and plain.
No salt added to water.
7 Quaker 'lightly salted' rice cakes, plain.

1 serving of Orange Cream Creadyl
1 scoop w/water.

Meal III
5oz. baked perch. Cooked w/Pam.
Seasoned w/black pepper.
Measured raw.
1C green beans, steamed and plain.

Second serving of creadyl - 1 scoop w/water
Cardio: 40 min. of stairs holding a 5lb. dumbbell.

Meal IV
3oz. baked skinless and boneless chicken breast.
Measured raw and fat cut off. Cooked w/Pam.
Seasoned w/black pepper.

Had a good workout today. Had a great pump
going. Saints won the Superbowl : ).
Going to get more snow in Oklahoma.

For some that are wondering about my
taking 1 tablet of No Beta in the morning
before cardio. Yes, its all I need to get
going for a great cardio session. I also
listen to music on headphones.. but
feel great during my cardio session.
What can I say No Beta is a great
product. I look forward to using this
stack (No Beta and Creadyl) in my
offseason 2010.

[jordansrt]

Wake Up Feb. 07/2010

1 No Beta tablet
Cardio: 1 hour 30 min. walk

108g protein
125g carbs
Fat: none added

Forearms/ Calves/ Traps/ Abs

Meal I
5oz. ground round hamburger patty
Measured raw. Cooked w/ Pam.
Seasoned w/black pepper.
1/2C Uncle Ben's brown rice, measured dry.
Made w/water. Seasoned w/black pepper
1C asparagus, steamed and plain.
No salt in water.

3 No Beta Tablets - before workout
2 scoops orange glutacene w/water - during
workout
1 tsp. Prolab's glutamine - after workout

Calves
Standing
1. 100lb. - 20 reps
2. 125lb. - 20 reps
3. 135lb. - 15 reps

Seated
1. 45lb. - 20 reps
2. 60lb. - 15 reps

Rotary Calf Machine
worked abb/adductor muscles)
1. 140lb. - 20 reps
2. 160lb. - 20 reps
3. 180lb. - 20 reps
4. 200lb. - 20 reps

Abs
Crunch Machine
1. 75lb. - 15 reps
2. 90lb. - 15 reps
3. 105lb. - 15 reps

Flat bench leg raises
1. bodyweight - 10 reps
2. bodyweight - 20 reps

Barbell Side twists
1. 20lb. - 10 reps
2. 30lb. - 10 reps

Dumbbell side lateral
1. 35lb. - 10 reps

Cable side lateral
1. 10lb. - 10 reps

Forearms
Wrist curls - Barbell
1. 20lb. - 10 reps
2. 30lb. - 4 reps

Traps
Wide Chins, weight assisted machine
1. 80lb. - 12 reps
2. 70lb. - 12 reps
3. 60lb. - 12 reps

Rope attachment on Cable.
Hold rope wide and pull to
forehead, above eyes.
1. 20lb. -12 reps
2. 30lb. - 12 reps
3. 40lb. - 12 reps

Smith machine shrugs
Front
1.30lb. - 12 reps
2.50lb. - 12 reps
3.60lb. - 12 reps

Behind back
1. 30lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 12 reps

Rear Delt Machine
Hole 3
15lb. - 15 reps
Hole 2
15lb. - 15 reps
Hole 1
15lb. - 15 reps

Meal II
5oz. baked perch
Measured raw. Cooked w/Pam.
Seasoned w/black pepper
2C green beans, steamed and plain.
No salt added to water.
7 Quaker 'lightly salted' rice cakes, plain.

1 serving of Orange Cream Creadyl
1 scoop w/water.

Meal III
5oz. baked perch. Cooked w/Pam.
Seasoned w/black pepper.
Measured raw.
1C green beans, steamed and plain.

Second serving of creadyl - 1 scoop w/water
Cardio: 40 min. of stairs holding a 5lb. dumbbell.

Meal IV
3oz. baked skinless and boneless chicken breast.
Measured raw and fat cut off. Cooked w/Pam.
Seasoned w/black pepper.

Had a good workout today. Had a great pump
going. Saints won the Superbowl : ).
Going to get more snow in Oklahoma.

For some that are wondering about my
taking 1 tablet of No Beta in the morning
before cardio. Yes, its all I need to get
going for a great cardio session. I also
listen to music on headphones.. but
feel great during my cardio session.
What can I say No Beta is a great
product. I look forward to using this
stack (No Beta and Creadyl) in my
offseason 2010.

I take no-beta every morning, its much more than just a pump supplement

[metalhealth23]

Wake Up Feb. 8/2010

1 NO Beta tablet
cardio: 1 hour walk

100g protein
80g carbs
Fat: none added

Shoulder

Meal I
6 eggwhites cooked w/Pam
1/2C 'Mom's Best' oats, no sugar.
Made w/water

3 No Beta Tablets - before workout
1 tsp. Prolab's glutamine -before workout
First serving creadyl - 1 scoop w/water - during
workout
1 tsp. Prolab's glutamine - after workout

Shoulders

Seated Military Dumbbell press
1. 7lb - 10 reps
2. 12lb - 10 reps
3. 15lb. - 9 reps

Dumbbell side laterals, standing
1. 5lb. - 10 reps
2. 7lb. - 10 reps
3. 10lb. - 9 reps

Front Dumbbell raises
1. 5lb. - 10 reps
2. 7lb. - 8 reps
3. 10lb. - 8 reps

Meal II
5oz. baked chicken
seasoned with black pepper
measured raw, cooked w/Pam.
1C asparagus steamed and plain.

Second serving of creadyl
1 scoop w/water
Cardio: 1 1/2 hour walk

Meal III
8oz. baked chicken w/ black pepper.
Measured raw. Cooked w/Pam.

I used up my orange glutacene yesterday.
So, I am continue using Prolab's glutamine.
Mood: happy, but tired. Snow wasn't as
bad as predicted. : )

[metalhealth23]

Wake Up Feb. 9/2010
1 serving of Orange Cream Creadyl
1 1/2 scoops w/water

Cardio: 40 min. of stairs holding a 5lb.
dumbbell

Off Day. Went to see my chiropractor
today. I go every couple weeks.

120g protein
40g carbs
Fat: none added

Meal I
4 slices Jennie - O 'extra lean' turkey bacon
2C green beans, steamed. No salt added to
water. Seasoned w/ black pepper.
3oz. skinless and boneless chicken breast, baked.
Measured raw. Seasoned w/black pepper. Cooked
w/Pam.

Meal II
5oz. perch, baked. I used Pam. Seasoned w/ black
pepper. Measured Raw. Skin removed.
3C carrots (5 carrots) steamed.

Meal III
5oz. perch, baked. Seasoned w/black pepper.
Skin removed.
1C celery, steamed. Seasoned w/black pepper

2nd serving Creadyl - 1 1/2 scoops w/water.
Cardio: 40 min. stairs holding a 5lb. dumbbell.

Meal IV
5 oz. perch, baked. Skin removed.

The sun was out today. I got to take my dog
Mocha out for a walk. Mood is happy.

[metalhealth23]

Wake Up Feb. 10/2010

1 No Beta
Cardio: 1 hour walk

150g protein
75g carbs
Fat: none added

Chest

Meal I
5oz. perch, baked. Measured raw.
Cooked w/Pam. Seasoned w/black
pepper.
7 Quaker 'lightly salted' rice cakes,
plain.

3 No Beta - Before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 1/2 scoops - during workout
1 tsp. Prolab's glutamine - After workout

Chest

Incline Machine Press
1. 20lb. - 10 reps
2. 30lb. - 10 reps
3. 40lb. - 8 reps

Flat Machine Press
1. 20lb. - 10 reps
2. 40lb. - 10 reps
3. 50lb. - 10 reps

Dumbbell Decline Press
1. 20lb. - 10 reps
2. 25lb. - 10 reps
3. 30lb. - 5 reps

Dumbbell Flat Flyes
1. 5lb. - 12 reps
2. 10lb. - 12 reps
3. 15lb. - 10 reps

Wide Machine Press
1. 50lb. - 12 reps
2. 70lb. - 12 reps
3. 90lb. - 10 reps

Pec Dec
1. 15lb. - 12 reps
2. 15lb. - 12 reps
3. 15lb. - 12 reps
4. 15lb. - 12 reps
5. 15lb. - 12 reps
6. 15lb. - 12 reps
7. 15lb. - 12 reps

Meal II
5oz. perch, baked w/Pam
Seasoned w/black pepper.
Measured raw.
5oz. red potatoe, baked
and plain.
(yes, I do measure these also)

Meal III
5oz. 97% lean ground turkey
Cooked w/Pam. Seasoned w/
black pepper.
3C green beans, steamed and plain.

Meal IV
5oz. 97% lean ground turkey
Cooked w/Pam. Seasoned w/
black pepper.
2C asparagus, steamed and plain.

Second serving of Creadyl
1 1/2 scoops w/water
Cardio: 40 min. of stairs holding
5lb. dumbbell.

Meal V
5oz. ground round hamburger patty.
Measured raw. Cooked w/Pam.
Seasoned w/black pepper.


To all who have viewed this log,
thanks for taking the time.

For all who are wondering why I am
not changing my body stats in my
bodyspace? I want to leave it alone,
as I want to remember where I was
when I started.

I am making slow and steady progress.
: )

[metalhealth23]

Wake Up Feb. 11/2010

1 No Beta tablet
Cardio: 40 min. walk

120g protein
150g carbs
Fat: none added

Back/Quads/Hamstrings

Meal I
1/2C Uncle Ben's brown rice, measured dry.
Cooked w/water
5oz. (97% lean) ground turkey, measured raw.
Cooked w/Pam. Seasoned w/ onion salt and
black pepper.

4 No Beta - before workout
1 tsp. Prolab's glutamine - before workout
1 1/2 scoops Creadyl w/water during workout
1 tsp. Prolab's glutamine - after workout

Back
Reverse Lat Pulldown
1. 45lb. - 12 reps
2. 60lb. - 12 reps
3. 75lb. - 8 reps

Iso Row machine
1. 25lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 7 reps

Seated cable rows
1. 45lb. - 12 reps
2. 60lb. - 10 reps
3. 75lb. - 3 reps

High Rope attachment Cable Pulls
Wide grip - pull to rib cage
1. 40lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 12 reps

Mid -range Rope attachment cable Pulls
Close grip - pull to rib cage
1. 30lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 12 reps

Hyperextentions
1. bodyweight - 10 reps
2. bodyweight - 10 reps

Good Mornings
1. 30lb. - 10 reps

Hamstrings
Dumbbell Deadlifts
1. 20lb. - 10 reps
2. 25lb. - 10 reps
3. 30lb. - 10 reps

Lying leg curls
1. 45lb. - 10 reps
2. 60lb. - 6 reps

Quads
Hip abductor and adductor
Hole 1
1. 30lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 10 reps

Horizontal Leg Press
1. 100lb. - 12 reps
2. 120lb. - 12 reps

Leg Extention supersetted w/Frog squats

Leg Extention - hole 4
1. 30lb. - 12 reps
Frog squat - 30 reps

Leg Extention - hole 4
2. 40lb. - 12 reps
Frog squat - 30 reps

Leg Extention - hole 4
3. 50lb. - 12 reps
Frog squat - 30 reps

Leg Extention- hole 4
4. 70lb. - 10 reps
no frog squats - quads on fire.

Meal II
5oz. ground round hamburger patty
Measured raw. Cooked w/Pam
Seasoned w/black pepper.
15oz. red potatoe, baked.
Seasoned w/black pepper.
1C white button mushrooms
cooked w/Pam.
1C bell pepper, cooked w/Pam
4 slices Jennie -O 'extra lean' turkey bacon

Meal III
3oz. (97% lean) ground turkey
measured raw. Cooked w/Pam.
Seasoned w/black pepper.
2C white button mushrooms
cooked w/Pam. Meaured raw.

Second serving of Creadyl - 1 scoop w/
water. I'll take my calcium, vit. D., and
Multi - vitamin here as well.
Cardio: 40 min. stairs

Meal IV
5oz. ground round hamburger patty.
Measured raw. Cooked w/Pam.
Seasoned w/black pepper.

Progression pics tomorrow w/newspaper.
Mood: happy.

[metalhealth23]

Wake Up Feb. 12/2010

1 1/2 scoops creadyl w/water
50 min. walk

Off Day

140g protein
50g carbs
Fat: none added

Meal I
2 meatballs = 9oz. ground round
1 (5oz.), 1 (4oz.)
Measured raw. seasoned w/ black pepper.
Used Pam to coat pan.
1C green beans, steamed.

Meatball recipe:
350 degrees - 50 min.

3lbs ground round or buffalo or turkey
2 eggwhites
1C oats

Mix, and portion out proper size and cook
covered w/ tin foil. Drain on paper towel
when done.

Meal II
1 (5oz. ) meatball. Seasoned w/black pepper
2C carrots
2 Quaker 'lightly salted' rice cakes, plain

Meal III
5oz. perch, baked. Seasoned w/black pepper.
I used Pam spray to coat pan.
2C green beans, steamed.

2nd serving of Creadyl: 1 scoop w/water.

Meal IV
5oz. perch, baked. Seasoned w/lemon and
black pepper.

Cardio: 1 hour walk


The end of week 4. I posted progression pics.
Any advice is welcomed.

Week 4 stats:

Arms: 11 inches
Neck: 12.5 inches
Thigh: 17 inches
Calf: 13 inches
Chest: 35 inches
Waist: 24 inches
Delts: 14 inches

Weight: 110.0 lbs.
Bodyfat %: 9.9%

I used myo-tape measure and omron fat loss
monitor. I will use these two devices for the rest
of this body transformation.

No I am not using a fat burner.. would like to try
KetoCuts.
I am having a blast and have many changes left
to make, especially my lower back..

I am not here to put up insane weight.. that is
left for my offseason when I will eat between
250g - 500g of carbs. My goal is aimed at
fatloss. Slow and steady..

[metalhealth23]

Wake Up Feb. 13/2010

1 No Beta tablet
Cardio: 1 hour walk

Shoulders

150g protein
130g carbs
Fat: none added

Meal I
1 (5oz.) ground round meatball
seasoned w/black pepper
12 Quacker 'lightly salted' rice cakes,
plain.

3 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
1 scoop Creadyl w/water - during workout
1 tsp. Prolab's glutamine - after workout

Shoulders
Military Press w/ Dumbbells
1. 15lb. - 10 reps
2. 20lb. - 4 reps
3. 25lb. - 2 reps

Dumbbell side laterals
1. 7lb. - 12 reps
2. 10lb. - 10 reps
3. 12lb. - 8 reps

Seated Dumbbell front raises
1. 5lb. - 10 reps
2. 7lb. - 4 reps
3. 10lb. - 10 reps

Cardio: 1 hour walk with Mocha, my dog.
The black dog in my profile pic. (yorkie -poo).

Meal II
2 (5oz.) ground round meatballs
seasoned w/black pepper
4oz. red potatoe, baked.
Seasoned w/black pepper
1C asparagus, steamed
seasoned w/black pepper

Meal III
1 (5oz.) ground round meatball
seasoned w/black pepper
1C bell pepper, cooked w/ Pam
and plain.

Second serving of creadyl - 1 scoop
w/ water.
Cardio: 1 hour walk

Meal IV
5oz. perch, baked w/ Pam.
Seasoned w/ black pepper and
lemon juice.

I raised my water intake to 1 - 1 1/2
gallons, daily. I am cutting out my
Quaker rice cakes, Jennie - O 'extra lean'
turkey bacon, and carrots.

[metalhealth23]

Wake Up Feb. 14/2010

Off Day

100g protein
50g carbs
Fat: none added

Meal I
5oz. perch, baked w/Pam.
Seasoned w/ black pepper and lemon
juice.
2 1/2C green beans, steamed and plain.
1C oats, measured dry. Made w/ water
and splenda.

First serving creadyl - 1 scoop w/water

Meal II
10oz. ground round - 2 hamburger patties
cooked w/Pam. Seasoned w/black pepper.

Second serving of Creadyl - 1 scoop w/water
Cardio: 2 hour walk.

I didn't sleep well last night and it snowed a
bit this morning. I slept during the day today.
Feel great. Snow has melted and doing cardio
in the night time only. Should be a good week
this week.

[metalhealth23]

Wake Up Feb. 15/2010

1 NO Beta tablet
Cardio: 1 hour walk

Abdominals and biceps - light workout

120g protein
150g carbs
Fat: none added

Meal I
3oz. ground round cooked w/Pam.
Seasoned w/black pepper
1C bell pepper, cooked w/Pam and plain.
15oz. red potatoe, baked and plain.

No Beta - 4 tablets, before workout
Prolab's glutamine - 1 tsp. before workout
Creadyl - 1 scoop w/water during workout
Prolab's glutamine - 1 tsp. after workout

Abdominal
Crunches
1. bodyweight - 25 reps
2. bodyweight - 25 reps
3. bodyweight - 25 reps
4. bodyweight - 25 reps

Leg Raises
1. bodyweight - 25 reps
2. bodyweight - 25 reps
3. bodyweight - 25 reps
4. bodyweight - 25 reps

Biceps
Dumbbell curls
1. 12lb. - 10 reps
2. 15lb. - 8 reps
3. 18lb. - 5 reps
4. 20lb. - 5 reps

Center - Of - Body Dumbbell Curls
1. 15lb. - 7 reps
2. 20lb. - 4 reps

Bodyweight Pushups
1. bodyweight - 40 reps
2. bodyweight - 40 reps
3. bodyweight - 40 reps
4. bodyweight - 40 reps
5. bodyweight - 40 reps
6. bodyweight - 40 reps
7. bodyweight - 50 reps

walk my dog for 30 minutes

Meal II
6oz. baked chicken, measured raw.
Seasoned w/black pepper. Cooked w/Pam.
1 1/2C green beans, steamed and plain
15oz. red potatoe, baked. Seasoned w/ black
pepper.

Meal III
6oz. baked chicken. Seasoned w/black pepper.
1 1/2C green beans, steamed and plain.

Second serving of Creadyl - 1 scoop w/water.
Cardio: 1 hour 20 min. walk.

Meal IV
5oz. ground round hamburger patty.
Measured raw. Cooked w/Pam.
Seasoned w/black pepper.

I am really excited to have my bodyfat tested
this week. I think its changed some. I smelled
brownies tonight.. I didn't have any.. but was
tempted by the smell of fresh brownies.
Did everyone know about MilkyWay putting carmel
in their bars?

[cw955588]

Sub'd Great work so far and good luck reaching your goals!

[metalhealth23]

Wake Up Feb. 16/2010

1 No Beta tablet
Cardio: 1 hour walk - 15lb. weight added

Chest/Forearms/Triceps/Calves

108g protein
100g carbs
Fat: none added

Meal I
1C oats, measured dry.
Made w/water and splenda
5oz. ground round hamburger patty
Measured raw. Seasoned w/black pepper.

4 No Beta tablets before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 tsp. w/water
1 tsp. Prolab's glutamine - after workout

Forearms
Reverse Cable Barbell Curl
1. 30lb. - 10 reps

Dumbbell wrist curls
1. 5lb. - 10 reps
2. 10lb. - 15 reps
3. 15lb. - 5 reps

Triceps
Close Grip barbell flat bench press
1. 30lb. - 12 reps
2. 40lb. - 12 reps

Cable pulldown - rope attachment
1. 30lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 10 reps

Dumbbell tricep press behind head
1. 25lb. - 12 reps
2. 30lb. - 12 reps
3. 35lb. - 12 reps

Tricep pushdown - wide grip bar
1. 50lb. - 12 reps
2. 70lb. - 12 reps
3. 80lb. - 12 reps

Calves
Standing
1. 90lb. - 30 reps
2. 105lb. - 30 reps
3. 125lb. - 30 reps

Rotary calf machine -seated
working abb/adductor 'in/out' calf
muscles
1. 160lb. - 30 reps
2. 180lb. - 30 reps
3. 200lb. - 30 reps
4. 220lb. - 30 reps
5. 240lb. - 30 reps

Chest
Flat barbell press
1. 20lb. - 12 reps
2. 30lb. - 12 reps
3. 40lb. - 12 reps

Flat Dumbbell flyes
1. 5lb. - 12 reps
2. 10lb. - 12 reps
3. 15lb. - 12 reps

Dips - weight assisted
1. 50lb. - 15 reps
2. 40lb. - 15 reps
3. 30lb. - 15 reps

Dumbbell Pullover
1. 35lb. - 10 reps

Meal II
3oz. baked chicken, measured
raw. Seasoned w/black pepper.
Cooked w/Pam.
10oz. red potatoes, baked and plain.

Meal III
5oz. ground round hamburger patty.
Measured raw. Seasoned w/black pepper.
2C celery, steamed.

1 No Beta tablet 20 minutes before pm
cardio.
2nd serving Creadyl - 1 scoop w/water,
during cardio.
Cardio: 1 hour walk

Meal IV
5oz. (97% lean) ground turkey patty
measured raw. Cooked w/Pam and plain

I felt strong today. The next five weeks
I'll cycle my carbs..

[fitlover]

Hey, just following along with this now - looks good!!

Carb cycling is really an amazing way to get lean. I use it for every form of dieting. :)

[metalhealth23]

Wake Up Feb. 17/2010

1 No Beta Tablet
Cardio: 30 min. stairs

Back/Traps

126g protein
100g carbs
Fat: none added

Meal I
6oz. halibut, measured raw.
Baked w/ Pam and black pepper
Skin removed.
1C oats, measured raw.
Made w/water and splenda

4 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 sccop w/water - during workout
1 tsp. Prolab's glutamine - after workout

Traps
Wide ChinUps - weight assisted
1. 60lb. - 10 reps
2. 50lb. - 10 reps

Smith Machine Bent Over rows
Regular grip
1. 20lb. - 12 reps
2. 40lb. - 12 reps
3. 50lb. - 10 reps

Dumbbell upright Rows
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 8 reps

Rear Delt Machine - hole 3
1. 15lb. - 10 reps
2. 30lb. - 10 reps

Dumbbell shrugs
1. 25lb. - 12 reps
2. 35lb. - 12 reps
3. 40lb. - 12 reps

Back
Lat Pulldown - regular grip
1. 60lb. - 10 reps
2. 75lb. - 10 reps

Lat Pulldown behind head
1. 60lb. - 10 reps
2. 75lb. - 7 reps

Close Grip Lat Pulldown
1. 60lb. - 12 reps
2. 75lb. - 8 reps

Dumbbell 1 Arm Rows
1. 15lb. - 10 reps
2. 20lb. - 10 reps
3. 25lb. - 10 reps

Low Back Machine
1. 120lb. - 12 reps
2. 120lb. - 12 reps
3. 120lb. - 12 reps
4. 120lb. - 12 reps
5. 135lb. - 12 reps
6. 135lb. - 12 reps
7. 135lb. - 12 reps

Cardio: 20 min. on treadmill. Incline 8%,
Speed: 2.5. Then a 30 minute walk w/
my dog, Mocha.

Meal II
5oz. perch, baked. Measured raw.
Skin removed. Seasoned w/black pepper.
10oz. red potatoe, baked and plain.
2C green beans, steamed and plain.

Second serving of Creadyl
1 scoop w/water.
Cardio: 30 minutes of stairs.

Meal III
10oz. of perch, baked.
Skin removed and seasoned
w/black pepper and lemon juice.

Today was a beautiful day outside.
Felt great in the gym. My opinion
of Double - T sports supps. thus
far, I'll be a user long after this
body transformation is over with.
Almost half-way 'home'.. many
miles left to go.

[metalhealth23]

Wake Up Feb. 18/2010

1 No Beta tablet
45 min. cardio, stairs

125g protein
130g carbs
Fat: none added

Quads and Hamstrings

Meal I
5oz. (97% lean) ground turkey
Cooked w/Pam. Seasoned w/
black pepper. Measured raw.
1C oats, measured dry.
Made w/water and splenda

3 No Beta tablets before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 scoop w/water - during workout
1 tsp. glutamine Prolab's glutamine - after workout

Hamstrings
Lying Leg Curls
1. 45lb. - 10 reps
2. 60lb. - 4 reps

Dumbbell Deadlifts
1. 25lb. - 10 reps
2. 30lb. - 10 reps
3. 35lb. - 6 reps

Glute/Hamstring machine
1. 50lb. - 5 reps
2. 70lb. - 1 rep

Quads
Hip abb/adductor - hole 2
1. 40lb. - 10 reps
2. 50lb. - 10 reps
3. 60lb. - 10 reps

Horizontal Leg Press - hole 2
1. 120lb. - 12 reps
2. 140lb. - 12 reps
3. 160lb. - 10 reps

Dumbbell walking lunges
1. 10lb. - 16 reps
2. 15lb. - 16 reps

Dumbbell squats ''sissy squats''
1. 20lb. - 12 reps
2. 25lb. - 12 reps
3. 30lb. - 12 reps

Leg Extentions
1. 20lb. - 12 reps - hole 2
2. 20lb. - 12 reps - hole 3
3. 20lb. - 12 reps - hole 4
4. 20lb. - 12 reps - hole 5
5. 20lb. - 12 reps - hole 2
6. 20lb. - 12 reps - hole 3
7. 20lb. - 12 reps - hole 4

Frog squats
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps
4. bodyweight - 15 reps

Cardio: treadmill 25 min. 7% incline
3 mph.

Meal II
1 1/2C oats, measured dry
made w/water and splenda
4oz. ground round hamburger patty
Cooked w/Pam and plain.
Measured raw.

Meal III
8oz. (97% lean) ground turkey
cooked w/Pam and seasoned w/ black
pepper.
2C green beans, steamed and plain.

Second serving of creadyl - 1 scoop w/water

1 table of No Beta
Cardio: 1 hour stairs with carrying 10lbs.

Today a good day. I finished off my oatmeal.

[metalhealth23]

Wake Up Feb. 19/2010

1 No Beta
Cardio: 40 minute walk.

My legs are sore from yesterday's workout. : )

100g protein
160g carbs
Fat: none added

Off Day - I am getting a message later tonight.

Meal I
7 eggwhites, cooked w/Pam and seasoned w/
black pepper.

Meal II
5oz. perch, baked. Seasoned w/ black pepper
and lemon juice. Skin removed.
3C celery, steamed and seasoned w/black pepper.
6oz. red potatoe, baked and plain.

Creadyl - 1 scoop w/water.

Meal III
5oz. perch, baked and seasoned w/ black pepper
and lemon juice.
2C oats, measured dry. Water and splenda
(My friend had some oats and splenda and
I was hungry after my great message).

Cardio: 1 No Beta - 20 min. before.
Creadyl - 1 scoop w/water - during cardio.
1 hour stairs w/ 10lb. weight for resistance.

Results for Week 5.
Weight: 109.5lb.
Bodyfat%: 9.9%

This is okay. I will start cycling my carbs
(brown rice and potatoes), until the final week.
Excited to see what results I obtain in the last
5 weeks.

I also am cutting diet Dr. Pepper and diet
Mountain Dew sodas.

A note about water.. if your pee is clear you are
drinking enough. If its yellow, drink more water.

[metalhealth23]

Wake Up Feb. 20/2010

1 No Beta
Cardio: 1 hr. 10 min. stairs

Shoulders

100g protein
150g carbs
Fat: none added

Meal I
5oz. perch, baked. Seasoned w/
black pepper. Measured raw. Used
Pam to coat pan.
1C asparagus, steamed and plain.

Meal II
5oz. chicken breast, fat cut off.
Baked. Used Pam to coat pan.
Seasoned w/black pepper.
Measured raw.

Meal III
5oz. ground round hamburger patty
Measured raw. Cooked w/Pam.
30oz. yukon Gold potatoes, baked and
plain.

3 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 scoop w/water - during workout
1 tsp. Prolab's glutamine - after workout

Shoulders
Clean and Press - Dumbbells
1. 10lb. - 15 reps
2. 15lb. - 12 reps
3. 20lb. - 8 reps

Dumbbell side laterals
1. 10lb. - 10 reps
2. 12lb. - 10 reps
3. 15lb. - 8 reps

Front Raises - Dumbbells
1. 7lb. - 25 reps
2. 10lb. - 15 reps
3. 15lb. - 10 reps

Cardio: 30 min. stairs

Meal IV
2oz. of baked skinless chicken breast.
Fat removed. Measured raw and plain.

I will work my shoulders twice this week..
this was my 'light workout'..
My legs are still a bit sore from my leg workout
last week..
Just drank water and added lemon juice to some
of it.
Today I worked out towards the end of the day..
A pretty good day. Going to bed.

Thanks to all whom bother to read this : )
I am really enjoying myself and learning more
about myself... I will compete in 2011.

[metalhealth23]

Wake Up Feb. 21/2010

1 No Beta tablet before cardio
Cardio: 30 min. stairs

Bodyweight workout - tried out what I'll be doing
when I am in a hotel for a few nights this summer.

100g protein
100g carbs
Fat: none added

Meal I
2oz. baked skinless chicken breast.
Cooked w/Pam. Seasoned w/black pepper.
1C mushrooms
1C bell pepper
1/4C salsa

Meal II
2C 'Mom's Best' oats, measured dry.
Made w/water and plain.
5oz. (97% lean) ground turkey patty.
Cooked w/Pam. Measured raw.

Bodyweight workout I'll be doing in a hotel
~ It was cold and rained all day today.
I made brownies, and didn't eat any of them.

3 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 scoop w/water - during workout

Push Ups - shoulder width apart
1. bodyweight - 40 reps
2. bodyweight - 50 reps
3. bodyweight - 60 reps

Push Ups - triangle (works triceps)
1. bodyweight - 40 reps
2. bodyweight - 50 reps
3. bodyweight - 40 reps

Lunges
1. bodyweight - 10 reps - each leg
2. bodyweight - 12 reps - each leg
3. bodyweight - 15 reps - each leg

Standing Calves
1. bodyweight - 50 reps
2. bodyweight - 70 reps
3. bodyweight - 90 reps

rested for 1 minute then did Frog squats

1. bodyweight - 30 reps
2. bodyweight - 30 reps
3. bodyweight - 20 reps

Meal III
5oz. ground round patty.
Measured raw. Seasoned w/black pepper.
2C green beans, steamed and plain.

Meal IV
2oz. (97% lean) ground turkey patty.
Cooked w/Pam. Seasoned w/black pepper.

1 No Beta before cardio - night
Cardio: 1 hr. 20 min. stairs

Brownies

1 box Duncan Hines - chewy brownie mix.
or make homemade brownie mix.
1 tsp. pure vanilla
1 stick butter, melted or set out over night
to soften.
1/4C hershey syrup
1/4C water
5 whole eggs
3 Giant Hershey Symphony w/toffee bars
3/4C jar of Smucker's carmel icecream sauce
2 Tbsps. Smooth peanut butter.

350 degrees for 30 minutes. Let cool a few
hours.

1. Pour dry ingredients of box out into a bowl.
2. Mix together, vanilla, melted butter, hershey
syrup, water, eggs.
3. Combine wet combo w/ dry ingredients of
brownie box.
4. Pour out half of brownie mix. into greased
pan.
5. Place Hershey Symphony bars on top of
brownie mix.
6. Heat 3/4C jar of carmel sauce in microwave
for 45 sec. Then add 2 Tbsps. peanut butter
to it, and mix.
7. Combine carmel/pb mix. to rest of brownie
mixture.
8. Pour remainder of brownie mix. over hershey
symphony bars.
9. Cook.... cool.... enjoy w/ icecream.

This is great for all whom can have a cheat meal
and still look great. Also great for the offseason,
for those who have a huge sweet tooth.

I don't have a huge sweet tooth. Oatmeal really
helped me out today. These smell great. I didn't
even lick the spatula..lol.

Tomorrow, I'll post my oatmeal raisin cookie recipe
for those who like cookies. My favorite cookies
are Newman - O's 'wheat/dairy' free. I enjoy these
here -n - there in the offseason. Newman - O's are
organic cookies, and taste like oreos.. kids like 'em
to.

Had a good day.. even though its cold and rained
all day. Gym tomorrow. This summer going to visit
relatives.. and I am lucky. The hotel I am staying at
for two nights has a grocery store right across the
street. My room has a small refrig. and microwave,
which means I can cook/freeze meals I make before
I get there. So, my diet won't go down the drain too
bad. Chili sounds good.

Workin' hard to keep my diet 100% clean.
Having a blast.

[tiffanee777]

Looks like you are doing awesome!! I am right with you on the clean eating. Haven't cheated once since I started (4 weeks)! It gets especially hard cooking for 4 kids, and not eating the delicious food I cook them!! Pizza's the tough one for me......as well as when I get a sweet tooth. Chocolate casein does the trick for me!! Can't wait to see your end results! Bet you look awesome!

[metalhealth23]

Wake Up Feb. 22/2010

1 No Beta tablet
Cardio: 1 hour stairs

Abs and chest

100g protein
75g carbs
Fat: none added

Meal I
1/2C Uncle Ben's brown rice,
measured raw. Used spring bottled
water to cook. Seasoned w/ black
pepper.
1C mushrooms
5oz. (97% lean) ground turkey,
measured raw.

4 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
Creadyl - 1 scoop w/water - during workout
1 tsp. Prolab's glutamine - after workout

Abs
Crunch machine
1. 90lb. - 20 reps
2. 105lb. - 15 reps

Cable Rope Crunches
1. 50lb. - 20 reps
2. 70lb. - 20 reps

Leg Raises
1. bodyweight - 15 reps
2. bodyweight - 15 reps
3. bodyweight - 12 reps

Dumbbell Side laterals
1. 30lb. - 15 reps
2. 35lb. - 12 reps
3. 40lb. - 7 reps

Chest
Incline Dumbbell Flyes - hole 6
1. 5lb. - 12 reps
2. 10lb. - 10 reps
3. 15lb. - 8 reps

Incline Dumbbell Press - hole 4
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 8 reps

Flat Bench Dumbbell Press
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 8 reps

Wide Chest Machine
1. 90lb. - 10 reps
2. 110lb. - 7 reps

Dumbbell Pullovers
1. 25lb. - 10 reps
2. 35lb. - 10 reps

Cable Crossover Flyes/ Punches
1. 10lb. - 12 reps - punch
2. 10lb. - 12 reps - Flyes
3. 20lb. - 12 reps - punch
4. 20lb. - 12 reps - flyes
5. 20lb. - 12 reps - punch
6. 20lb. - 12 reps - flyes
7. 20lb. - 12 reps - flyes

Cardio: treadmill - 13.5 incline,
15 min. - 2.5mph. Last 5 min.
3 mph. Then a 30 minute
walk.

Meal II
8oz. ground round hamburger patty.
Measured raw and plain.
3C green beans, steamed and seasoned
w/ black pepper.

Meal III
4oz. (97% lean) ground turkey patty.
Seasoned w/ black pepper.

1 No Beta tablet before cardio
Cardio : 1 hr. 30 min. stairs.

I'll post oatmeal/raisin cookie recipe
later tonight for anyone interested.
I feel great.

Tiffanee777.. not sure what I'll look like
in my final pics. My favorite thing is cake.
My goal is 5 - 6% bodyfat..

Upside down cherry/pineapple cake:
1 can cherry pie filling
1 can pineapple slices, drained
make cake mix - I like a gluten free
yellow made by Betty Crocker.
Then when cooled. I put cool whip on
top.
This is an 8X8 pan.

I don't eat fruit much in my offseason,
except Smuckers 'simply fruit' grape jelly.
But, this is what I think I'll make when
10 weeks is up.. maybe. This and some
meatballs w/ red sauce w/ lots of veggies.

Tiffanee777... keep going.. I had a craving
for crackers.. which I never eat.. interesting.

[metalhealth23]

Oatmeal/Raisin cookie recipe

1C butter melted or softened over night
3/4C sugar
3/4C brown sugar

Mix or 'cream' these ingredients together.

Add 2 eggs. 1 tsp. vanilla extract.
1 Tablespoon hot water.

Mix. this all together.

For dry ingredients
1 1/2C all purpose flour
1 tsp. baking soda
1 tsp. salt
2C raisins
2C oats
cinnamon

Mix. dry ingredients together.

Mix wet and dry ingredients together to
form dough. 375 degrees for 10 - 12 min.
I do 12 min. using 1 heaping Tablespoon
of mixture. Make sure to grease pan.
I also let each batch cool for 10 min. before
moving and consuming. Makes around 2 1/2
dozen.

[Sein]

Man looks like you are work hard! Keep it up, you will see great results. Have you noticed anything different in your workouts?

[metalhealth23]

To Sein:

No Beta is a great product. It keeps me focused
whether I am doing cardio sessions, or working out.
Creadyl - I feel my pump more and my muscles look
fuller. I am going to bump up my Credyl to 1.5 - 2
scoops these next couple of weeks.
With my diet changing.. I still can lift relatively heavy
and don't get burned out. Sleep is important as well.

[metalhealth23]

Wake Up Feb. 23/2010

1 No Beta tablet before cardio
Cardio: 30 minutes of stairs

100g protein
50g carbs
Fat: none added

Calves/Shoulders/Upper Back

Meal I
4oz. (97% lean) ground turkey.
Cooked w/Pam, measured raw.
Seasoned w/Black pepper.
3C celery, steamed and plain
10oz. yukon gold potatoes, baked
and plain.

3 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
1 scoop Creadyl w/spring water - during workout
1 tsp. Prolab's glutamine - after workout

Calves
Sitting
1. 55lb. - 20 reps
2. 60lb. - 20 reps
3. 65lb. - 20 reps

Calf Machine- sitting
I did regular calf press. I also worked the
abbductor and adductor muscles of the calves.
1. 200lb. - 20 reps
2. 220lb. - 20 reps
3. 240lb. - 20 reps

Shoulders
Shoulder press machine
1. 30lb. - 12 reps
2. 45lb. - 10 reps
3. 60lb. - 3 reps

Dumbbell side lateral raises
1. 5lb. - 12 reps
2. 10lb. - 10 reps

Low Cable side lateral raise
1. 10lb. - 8 reps

Dumbbell Front raises
1. 5lb. - 12 reps
2. 10lb. - 10 reps

Upper Back
Pullups weight assisted machine
Wide grip pullup
1. 50lb. - 10 reps

Regular grip pullup
1. 50lb. - 10 reps

Reverse grip - close grip pullup
1. 50lb. - 10 reps

Cardio: 30 minute walk

Meal II
5oz. ground round hamburger patty.
Cooked w/Pam. Measured raw.
Seasoned w/black pepper.
1C bell pepper

Cardio: 1 hour walk

Meal III
5oz. (97% lean) ground turkey.
Cooked w/Pam. Measured raw.
1C mushrooms, cooked w/Pam
1C bell pepper, cooked w/Pam


Meal IV
4oz. (97% lean) ground turkey patty.
Cooked w/Pam. Seasoned w/black pepper.

1 No Beta before night cardio
Cardio: 1 hour walk

The sun is shining and I took advantage of it today.
No Beta is hitting me within 10 minutes of me taking
it. I get a tingling sensation when I take Creadyl on
an empty stomach, first thing in the morning.

I had a craving for deli ham.. I didn't give in.
I do eat some baked deli ham or turkey in offseson,
always a shake before.. as sandwiches provide
convience. Hopefully my bodyfat is going down some.

Being hungry.. everything smells better when a diet
is restricted. Mashed yukon gold potatoes w/ organic
low sodium chicken broth, seasoned w/ black pepper.
Grilled chicken breasts, fat removed, and green beans
sounds good right now.. A sample meal of what I eat
in the offseason.

[Sein]

Sound good! Keep going strong and best of luck to you!

[metalhealth23]

Wake Up Feb. 24/2010

Off Day

120g protein
30g carbs
Fat: none added

1 No Beta before cardio
1 1/2 scoops creadyl w/ spring water
during cardio.

Cardio:
Treadmill - 35 min.
15% incline - 2.5 mph - 15 minutes
8% incline - 3.0 mph - 10 minutes
5% incline - 3.0 mph - 5 minutes
2% incline - 2.0 mph - 5 minutes
slow down thing.

Seated bike
15 minutes of the fat burning mode
on level 3.

Meal I
6oz. baked skinless chicken breast. Fat
removed. Cooked w/Pam. Seasoned w/
black pepper.
1/2C 'Mom's Best' oats w/ spring water and
plain.

cardio: 30 minute walk w/ my dog Mocha.

Meal II
6oz. baked skinless chicken breast. Fat
removed. Cooked w/Pam. Seasoned w/black
pepper.
3C Celery, steamed and plain.

Meal III
4oz. ground round hamburger patty.
Measured raw. Cooked w/Pam. Seasoned
w/ black pepper.
1C bell pepper, cooked w/Pam and plain
1C mushroom, cooked w/Pam and plain

Meal IV
4oz. (97% lean) ground turkey patty.
Measured raw and cooked w/Pam.
Plain.

1 No Beta before cardio:
Cardio: 30 minutes stairs

A note about No Beta before my
cardio, 20 minutes. And, Creadyl -
1 1/2 scoops during my cardio w/
spring water. Wow! What great
energy.. and after 25 minutes of
cardio on an empty stomach, I got
a real warm sensation throughout
my entire body.. and tingling sensation,
which was the Creadyl.

I broke down last night and had 3 slices
of baked deli ham. It was 98% fat free.
So, I got 11g protein, 2g carbs, 2g fat,
and lots of sodium.
I slept really well and my mood has improved.
My veins in my hands and arms are showing.
It tasted really, really horrible. It'll make these
last three weeks a breeze though.
This shows that I am only human...

For all wondering why I just didn't salt my ground
turkey? I don't like to add salt to my food. I use
things that have salt already added. Such as,
liquid egg whites, turkey bacon, low sodium
tomato sauce, tinned diced tomatoes, etc.
Of course this is all for the offseason..lol.

These next three weeks I am eating more fish..
and excited to see results..


Maybe I should describe myself a bit.

I started lifting weights back when I was in
highschool because I hated Physical Eduaction.
Back then my diet wasn't a diet.. I ate typical
teenager food... fries, sandwiches and chips,
Little Debbie snacks, etc.

When I hit 18yrs. old.. my stomach started doing
this distention thing.. when I ate my typical lunch.
I looked like I drank a keg of beer, my stomach was
huge. The largest my stomach has been is 42in.
For 10 yrs. I've dealt with horrible stomach pain,
to the point of me passing out from the pain.

I've been to many, many doctors. None could help me
with what I can eat? I learned I was lactose intolerrant,
mildly allergic to wheat. I also have three types of
digestion. Gastroparesis - slow, Normal, and Dumping -
fast. My food either digests normal/slow.. depends what
I am eating.. A greasy burger and fries digests slow.
Fluids digest very fast. The solution to this is for me not
to drink 1 hour before or after my meals.

Before starting the Double-T sports body transformation,
I had gotten sick with pnemonia/bronchitis.. which is why
in my log you see two dates.. The awesome people at
Double-T sports gave me a second chance, after I felt
better. Since I've started.. my stomach feels great..
The best its felt in 10 yrs. I am not using any protein
shakes, currently... just whole food.. which I've never
been able to do. And to not have any stomach upset
from supps is a nice feeling as well.

I have a friend that has similar stomach issuses as mine.
Doctors never figured him out either. We both know that
working out plays a huge role on keeping things moving
in our stomach. Because of my odd digestion, I've learned
so much about nutrition.. and am always learning more about
my own body.

[metalhealth23]

Wake Up Feb. 25/2010

1 No Beta before cardio
Cardio: 45 min. stairs

Off Day... recovery, enjoyed sleeping.

100g protein
150g carbs
Fat: none added

Meal I
2C 'Mom's Best' oats
w/Spring water and plain.

Cardio: 30 min. walk w/ my
dog Mocha.

Meal II
1C 'Mom's Best' oats
w/Spring water and plain.
5oz. skinless chicken breast
Baked w/Pam. Seasoned w/
black pepper.

Meal III
4oz. ground round patty
Cooked w/Pam. Seasoned w/
black pepper.
1C mushrooms, cooked w/Pam
1C bell pepper, cooked w/Pam
both veggies seasoned w/
black pepper.

Meal IV
4oz. (97% lean) ground turkey
cooked w/Pam. Plain.

1 No Beta tablet before cardio:
Cardio: 1 hour stairs.

Yesterday, I ran out of my Creadyl.
Will order more next week. Taking the
time to see how my body reacts to not
having it in my system. This will help me
decide what to do for the final week.
Supposed to get snow. Gym tomorrow.
Excited about the next 3 weeks.

[metalhealth23]

Wake Up Feb. 26/2010

1 No Beta tablet before cardio
Cardio: 30 minutes stairs

110g protein
100g carbs
Fat: none added

Bis and abdominals

Meal I
7 eggwhites cooked w/Pam.
Seasoned w/black pepper.
20oz. Yukon Gold potatoes
baked and plain.

Cardio: 30 minute walk w/ my
dog, Mocha.

3 No Beta tablets - before workout
1 tsp. Prolab glutamine - before workout
No Creadyl - I am currently out.
1 tsp. Prolab glutamine - after workout

Biceps
Dumbbell curls, alternating and standing
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 5 reps

Dumbbell Center of Body Curls
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 5 reps

Dumbbell Concentration Curls
1. 10lb. - 12 reps
2. 15lb. - 12 reps

Forearms
Wrist up and down Dumbbell curls
5lb. - 50 reps

Reverse Dumbbell curls
5lb. - 20 reps

Abdominals
Crunches
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps

( I reach and get my shoulder blades
off the ground, like you would be pulling
a rope)

Lying leg raises - used a flat bench
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps

Barbell side twists
1. 20lb. - 20 reps
2. 30lb. - 20 reps

Meal II
5oz. perch, baked.
Cooked w/Pam. Measured raw.
Seasoned w/black pepper
1C celery, steamed and plain.

Meal III
5oz. perch, baked.
Seasoned w/black pepper
1C celery, steamed and plain

Meal IV
5oz. perch, baked.
Seasoned w/black pepper.

1 No Beta tablet before cardio
Cardio: 45 min. stairs.


Week 6 is done. Here are my results:

Arms - 11 in.
Neck - 12 in.
Thigh - 17.5 in.
Calf - 13 in.
Chest - 35 in.
Waist - 23 in.
Delts - 13 in.

Weight - 109.0 lbs.
Bodyfat% - 9.2%

[metalhealth23]

Wake Up Feb. 27/2010

1 No Beta tablet before cardio
Cardio: 50 min. stairs

Chest/Triceps/Calves

120g protein
150g carbs
Fat: none added

Meal I
5oz. (97% lean) ground turkey
Measured raw. Cooked w/Pam.
Seasoned w/black pepper
1/2C Uncle Ben's brown rice, measured dry.
Made w/water and seasoned w/black pepper

3 No Beta tablets - before workout
1 tsp. Prolab's glutamine - before workout
No Creadyl. I ran out, will order more this upcoming week.
1 tsp. Prolab's glutamine - after workout

Chest
Incline Dumbbell Press (hole 6)
1. 15lb. - 12 reps
2. 20lb. - 7 reps

Decline Dumbbell Press
1. 20lb. - 12 reps
2. 25lb. - 10 reps

Flat Bench Dumbbell Press
1. 15lb. - 12 reps
2. 20lb. - 10 reps

Dumbbell Pullovers
1. 25lb. - 10 reps
2. 30lb. - 10 reps

Cable Crossovers
1.30lb. - 12 reps
2.20lb. - 12 reps
3.20lb. - 12 reps
4.20lb. - 12 reps
5.20lb. - 12 reps
6.20lb. - 12 reps
7.20lb. - 12 reps

(30 seconds rest in between sets)

Calves
Seated 1 leg Calf Raises
1. 5lb. - 15 reps
2. 10lb. - 15 reps
3. 15lb. - 12 reps

Regular Seated Calf Raises
1. 30lb. - 20 reps
2. 50lb. - 20 reps

Rotary Calf Machine - 1 leg press
1. 40lb. - 20 reps
2. 60lb. - 20 reps

Rotary Calf Machine - Abb/Adductor
calf muscles

1. 160lb. - 20 reps
2. 180lb. - 20 reps
3. 200lb. - 20 reps

Triceps
Close Grip Flat bench Press - Barbell
1. 30lb. - 10 reps
2. 40lb. - 10 reps

Skull Crushers - Dumbbell
1. 10lb. - 10 reps
2. 15lb. - 10 reps

Cable Rope Pulldown
1. 30lb. - 10 reps
2. 40lb. - 10 reps
5. 50lb. - 10 reps

Weight assisted Dips
1. 50lb. - 12 reps
2. 40lb. - 12 reps
3. 30lb. - 12 reps

Wide Grip Cable Cambar Bar
Tricep Pulldown
1. 40lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 12 reps

Cardio: Treadmill 30 minutes
2% incline @ 2.5 mph - 10 min.
4% incline @ 2.5 mph - 10 min.
6% incline @ 2.5 mph - 10 min.

30 min. walk w/my dog Mocha

Meal II
5oz. skinless and boneless chicken
breast, baked. Seasoned w/black pepper.
3oz. ground round patty. Cooked w/Pam.
Seasoned w/black pepper.
1C bell pepper, cooked w/Pam and plain.
1 1/2C 'Mom's Best' oats. Made w/water and
plain.

Meal III
5oz. skinless and boneless chicken breast, baked.
Seasoned w/black pepper.

This is my last 'high' carb day.. the rest of the days
will be pretty low - for my body type.
I do miss Creadyl during my workouts.
Water ... water.. water... some w/lemon juice to
give it some flavor.
My veins in my arms are popping out..
I am excited about these last three weeks and what
results will appear.

Good Times : )

[metalhealth23]

Wake Up Feb. 28/2010

1 No Beta tablet before cardio
Cardio: 1 hour stairs

100g protein
75g carbs
Fat: none added

Abs/ Upper Back

Meal I
5oz. skinless and boneless chicken breast.
Baked and seasoned w/black pepper.
1/2C Uncle Ben's brown rice, measured dry.
Water and seasoned w/black pepper.

3 No Beta - before workout
1 tsp. Prolab's Glutamine - before workout
1 tsp. Prolab's Glutamine - after workout

Abdominals
Crunch Machine
1. 75lb. - 25 reps
2. 90lb. - 25 reps
3. 105lb. - 20 reps
4. 120lb. - 12 reps

Hanging Leg Raises
1. bodyweight - 15 reps
2. bodyweight - 15 reps
3. bodyweight - 12 reps

Dumbbell Side Raises
1. 25lb. - 15 reps
2. 30lb. - 15 reps
3. 35lb. - 12 reps

Upper Back
Dumbbell Tricep Extention behind head
1. 20lb. - 15 reps
2. 25lb. - 15 reps
3. 30lb. - 12 reps

Cable Rope Pull - to ribs (wide grip)
1. 40lb. - 12 reps
2. 50lb. - 12 reps
3. 60lb. - 10 reps

Reverse Lat Pulldown
1. 45lb. - 12 reps
2. 60lb. - 11 reps
3. 75lb. - 8 reps

Lat Pulldown - behind head
1. 60lb. - 12 reps
2. 75lb. - 6 reps

1 Arm Dumbbell Row
1. 15lb. - 12 reps
2. 20lb. - 12 reps
3. 25lb. - 10 reps

Machine weight assisted Pull Up
Close Grip
1. 60lb. - 10 reps
2. 50lb. - 10 reps
3. 40lb. - 10 reps

Cardio: treadmill -15 minutes 11% incline
3.0 -3.5 mph.
seated Bike- 15 minutes Level 4
manual and strength programs
walk with Mocha - 30 minutes

Meal II
5oz. skinless and boneless chicken breast,
baked. Seasoned w/black pepper.
1C celery, cooked w/Pam and plain
1C bell pepper, cooked w/Pam and plain.

Meal III
4oz. (97% lean) ground turkey.
Cooked w/Pam. Seasoned w/black pepper.

Meal IV
4oz. (97% lean) ground turkey
Cooked w/Pam. Seasoned w/black pepper.

1 No Beta before cardio:
30 minutes stairs

Still feel very strong. Excited to take progress
pics (week 8), next week. Having fun and I feel
strong.

[The_10_2s]

Keep up the great work!

looks like your weights are increasing and your progress pics so far look much leaner!

[metalhealth23]

Wake Up March 1/2010

1 No Beta before cardio
Cardio: 1 hour stairs

100g protein
75g carbs
Fat: none added

Shoulders

Meal I
4oz. (97% lean) ground turkey
Cooked w/Pam in a skillet.
Seasoned w/black pepper.
1/2C Uncle Ben's brown rice,
measured dry. Made w/water
and plain.

3 No Beta before workout
1 tsp. Prolab's glutamine - before workout
1 tsp. Prolab's glutamine - after workout

Shoulders

Around the world - front and reverse
1. bodyweight - 15 circles
2. 5lb. dumbbell - 10 circles

Dumbbell Side Lateral Raises
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 8 reps

Dumbbell Front Raises, alternating
1. 5lb. - 15 reps
2. 10lb. - 10 reps
3. 15lb. - 10 reps

Dumbbell Military Press, standing
1. 5lb. - 15 reps
2. 10lb. - 12 reps
3. 15lb. - 10 reps

I used straps today. I also held the
dumbbell for a few seconds on the
side laterals and front raises. The
military press on the negative rep,
I counted to 4 as I was lowering the
dumbbells.

Meal II
4oz. (97% lean) ground turkey.
Cooked w/Pam in a skillet.
Seasoned w/Black pepper.
Always drained on toweling paper.
1C green beans, steamed and plain.

Meal III
4oz. skinless and boneless chicken
breast. Baked. Seasoned w/black
pepper.

Meal IV
4oz. skinless and boneless chicken
breast. Baked w/Pam. Seasoned
w/Black pepper.

1 No Beta tablet - 10 min. before
cardio. Cardio: 1 hour stairs.


" The_10_2s'' Thank You for your
wonderful compliments, reguarding my
progress pics and weight being lifted.

My semi - clean offseason will allow me to
lift more weight, as I'll have more carbs
coming in, and a little bit of fat.
With low carbs and on final week, no carbs.
I'll be lifting what I feel is a moderate weight,
enough for my muscle to 'feel it'..

Next week I'll post my offseason diet.. protein
and carb ratios.. etc. I am having a blast.
My stomach feels great.. and I look forward to
using Double -T sports supps. in my offseason.
I want to compete in May 2011.

[metalhealth23]

Wake Up March 2/2010

1 No Beta before cardio - 15 min. before.
Cardio:
Treadmill - 30 minutes w/ 4% incline
3 mph.
5 minute cool down

Seated Bike: 10 minutes - endurance
Level 4. My thighs were
burning. : )
Always stretching afterwards.

1 tsp. Prolab's glutamine w/water after cardio.

Off Day - Got an adjustment by my
chiropractor today.

100g protein
50g carbs
Fat: none added

Meal I
8 eggwhites cooked w/Pam.
Seasoned w/Black pepper.
10oz. Yukon Gold potatoes, baked
and plain.

Meal II
4oz. baked skinless and boneless chicken
breasts. Measured raw. Seasoned w/
black pepper.
2C green beans, steamed and plain.

Meal III
4oz. (97% lean) ground turkey. Cooked w/
Pam. Seasoned w/ black pepper.

Meal IV
4oz. baked skinless and boneless chicken breast.
Seasoned w/black Pepper.

1 No Beta before cardio.
Cardio: 45 minutes, stairs.

[metalhealth23]

Wake Up March 3/2010

1 No Beta tablet before cardio
Cardio: 30 minutes stairs

100g protein
75g carbs
Fat: none added

Biceps and Traps

Meal I
4oz. baked chicken, skinless and boneless
chicken breast. Seasoned w/black pepper.
Used Pam spray.
1/2C Uncle Ben's brown rice, measured dry
Made with water. Seasoned w/black pepper.

3 No beta tablets before workout
15 minutes before.
1 tsp. Prolab's glutamine before workout
1 tsp. Prolab's glutamine after workout

Traps
Dumbbell upright rows
1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 10 reps
4. 12lb. - 10 reps
5. 15lb. - 10 reps
6. 20lb. - 8 reps

Seated Dumbbell flyes
1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 10 reps
4. 15lb. - 10 reps
5. 20lb. - 10 reps

Dumbbell shrugs
1. 15lb. - 25 reps
2. 25lb. - 20 reps

Biceps
Seated alternating Dumbbell
Curls
1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 10 reps
4. 15lb. - 10 reps
5. 20lb. - 6 reps

Standing Dumbbell Center -Of -
Body curls
1. 7lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 8 reps

Dumbbell Concentration Curls
1. 5lb. - 12 reps
2. 5lb. - 12 reps
3. 7lb. - 12 reps
4. 10lb. - 12 reps
5. 10lb. - 12 reps
6 15lb. - 12 reps
7. 15lb. - 12 reps

Cardio: 30 minute walk with my dog.

Meal II
4oz. (97% lean) ground turkey
Seasoned w/ black pepper.
Cooked w/Pam.
2C celery, steamed and plain.

Meal III
4oz. (97% lean) ground turkey
Seasoned w/black pepper.
Cooked w/Pam

Meal IV
8 eggwhites, cooked w/Pam.
Seasoned w/black pepper.

1 No Beta tablet before cardio
Cardio: 30 min. stairs.

I am ordering more creadyl tonight.

[drooks10]

If you have the $$$, get some Strawberry Glutacene with your Creadyl! The taste is amazing! Good luck, bro!

[metalhealth23]

Wake Up March 4/2010

100g protein
75g carbs
Fat: none added

middle and low back

1 No Beta tablet before cardio
Cardio: 1 hour stairs

Meal I
4oz. (97% lean) ground turkey
Cooked w/Pam. Seasoned w/
black pepper.
15oz. yukon gold potatoes, baked.
Seasoned w/ black pepper.

3 No Beta tablets before cardio
1 tsp. Prolab's glutamine - before workout
1 tsp. Prolab's glutmaine - after workout

middle and low back

1 Arm Dumbbell Rows
1. 15lb. - 12 reps
2. 20lb. - 10 reps
3. 25lb. - 10 reps
3. 30lb. - 10 reps

Seated Cable Row
1. 20lb. - 25 reps
2. 30lb. - 20 reps
3. 45lb. - 15 reps

I squeezed for a few seconds
on each rep.

Dumbbell deadlifts
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 10 reps
4. 25lb. - 10 reps

I was not wearing my belt today.
Tried to strengthen my back
naturally.

Good Mornings - Barbell
1. 20lb. - 20 reps
2. 30lb. - 15 reps

Meal II
4oz. (97% lean) ground turkey
2C green beans

Meal III
4oz. skinless and boneless breast,
Chicken. Measured Raw.
Seasoned w/Black pepper.
Pam.

Meal IV
8 eggwhites, cooked w/Pam
Seasoned w/black pepper.

1 No Beta tablet before cardio:
1 hour stairs.

I miss the Creadyl during my workouts..
I am dragging today. Should have it
by Friday or Saturday. : )

[metalhealth23]

Wake Up March 5,2010

Cardio: 30 minute walk

Off Day

100g protein
50g carbs
Fat: none added

Meal I
4oz. tilapia seasoned w/black pepper.
1C oatmeal: made w/water and plain.
'Mom's Best' oats, measured dry.

Cardio: 30 minute walk

Meal II
8oz. tilapia, cooked in microwave..
nasty.. I'll bake it from now on.
Seasoned w/black pepper
1 1/2C asparagus, steamed.
Seasoned w/black pepper.

1 No Beta tablet before cardio.
Cardio: 30 minutes, stairs

Meal III
4oz. tilapia, baked w/Pam
Seasoned w/black pepper.

I bought fish (tilapia and perch),
eggs, ground turkey. My back was
sore from my workout yesterday..
Will wear my belt from now on..
it feels better, as I injured my back
in highschool, squatting 450lb.

End of Week 7!!! My results:

Weight: 105.0lb.
Bodyfat% 9.0% .. probably
lost some water weight.
Basically, I stayed the same as week
8.

With change in diet, I hope to lose a bit
more bodyfat. Fish, eggwhites, ground
turkey, plain oatmeal, baked potatoes,
and a little brown rice.

'Drooks10'.. thanks for the advice.
I typically stay away from all things
strawberry, as a blood test showed
I was mildly sensitive to strawberry.
I was going to compete in a local
show last year.. was on my carb
up phase, last couple of days, I had
strawberry jelly 'Smuckers Simply
Fruit' .. made my belly balloon to
42 in. I had to drop out of the show.
I was disappointed.

I was thinking about the wild berry
though, but both sound like good
options. Will be using Glutacene and
Creadyl in my offseason though.

[metalhealth23]

Wake Up March 6/2010

Cardio: 30 minutes, stairs

Abdominals

110g protein
100g carbs
Fat: none added

Meal I
4oz. tilapia, baked w/Pam
Seasoned w/black pepper.
1C 'Mom's Best' Oats,
measured dry. w/water and plain.

3 No Beta tablets -before workout
Prolab's 1 tsp. glutamine - before workout
Porlab's 1 tsp. glutamine - after workout

Abdominals
Bodyweight crunches
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps

Lying leg lifts
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps

Dumbbell side raises
1. 20lb. - 20 reps
2. 30lb. - 20 reps

Cardio: 45 minute stairs.

Meal II
4oz. skinless and boneless
chicken breast, baked.
Measured raw. Seasoned w/
Black pepper.
2C celery, steamed and plain.
1C 'Mom's Best' oats, water
and plain. Measured dry.

Meal III
4oz. tilapia, baked w/Pam.
Seasoned w/black pepper.

Meal IV
8 eggwhites. Cooked w/Pam.
plain.

Cardio: 45 minutes, stairs.

Next two weeks I am going to focus
on upper body, lower body, upper body,
lower body.. etc.

I am watching the Arnold on bbing.com
website via webcast.. wish I was there.
Hope everyone is having a blast in their
transformations and all whom have
gone to the Arnold/2010.

[metalhealth23]

Wake Up March 07/2010

100g protein
95g carbs
Fat: none added

Quads and Traps

A.M. cardio: 30 minutes, stairs

Meal I
2oz. baked chicken, boneless and
skinless. Measured raw. Seasoned
w/ black pepper.
1 1/2C 'Mom's Best' Oats.
Made w/water and plain.

3 No Beta No Beta - before workout
Prolab's glutamine 1 tsp. - before workout
Prolab's glutamine 1 tsp - after workout

Traps
Wide Grip Chins - weight assisted
1. 60lb. - 12 reps
2. 50lb. - 10 reps
3. 40lb. - 9 reps

Upright Rows - smith machine
1.10lb. - 10 reps
2.20lb. - 10 reps
3.30lb. - 3 reps

Seated Dumbbell Bent Over Rows
1. 15lb. - 12 reps
2. 20lb. - 12 reps
3. 25lb. - 10 reps

Dumbbell Shrugs
1. 25lb. - 15 reps
2. 30lb. - 15 reps
3. 35lb. - 12 reps

Pec Dec Reversed
1. 15lb. - 12 reps
2. 30lb. - 5 reps

10 mintures of stretching

Quads

10 minutes of warm up on
seated bike, to warm up knees.

Horizontal Leg Press
1. 80lb. - 12 reps
2. 100lb. - 12 reps
3. 120lb. - 12 reps
4. 140lb. - 12 reps
5. 160lb. - 12 reps
6. 180lb. - 9 reps

Leg Extentions - hole 4
1. 30lb. - 10 reps
2. 40lb. - 10 reps
3. 50lb. - 10 reps
4. 70lb. - 7 reps

Smith Machine Squats
1. bodyweight - 12 reps
2. 10lb.- 12 reps
3. 20lb. - 12 reps

Frog Squats
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps

Cardio: 20 minutes on eliptical.
followed by a 30 minute walk w/
my dog, Mocha.

Meal II
4oz. baked chicken. Skinless and
boneless. Measured raw. Cooked w/
Pam. Seasoned w/ black pepper.
1/4C 'Mom's Best' oats.
Made w/water and plain.

Meal III
4oz. perch. Baked w/Pam and
seasoned w/black pepper.
Measured raw.

Meal IV
4oz. perch. Baked w/Pam and
seasoned w/black pepper.
Measured raw.

Last day for oats. Focus more on
veggies and brown rice. Potatoes
here - n - there.

Haven't received the creadyl yet.
Should get it tomorrow.
Had a good day today.
Progression pics later this week.

[drooks10]

Looking forward to seeing the pics!

[metalhealth23]

Wake Up March 8/2010

Cardio: 40 minutes, stairs.

108g protein
0g carbs
*15g carbs from green beans
Fat: none added

Shoulders

Meal I
6oz. perch. Baked using Pam.
Seasoned w/black pepper.
Measured raw.
1C green beans, steamed and plain.

3 No Beta tablets before workout
1 tsp. Prolab's glutamine before workout
1 tsp. Prolab's glutamine after workout

Shoulders

Dumbbell Military Press
1. 10lb. - 12 reps
2. 15lb. - 12 reps
3. 20lb. - 4 reps

Using the negative rep, when
I am coming back down as well,
counting 1,2,3,4. coming down
slowly.

Dumbbell Side laterals
1. 5lb. - 12 reps
2. 10lb. - 10 reps
3. 12lb. - 10 reps

Holding these out for a second or
two w/ each rep.

Dumbbell Front raises
1. 5lb. - 10 reps
2. 10lb. - 6 reps
3. 12lb. - 5 reps

Holding these out for a second or
two. Also bringing them down slowly.
Counting 1,2,3,4..

Cardio: 40 minutes, stairs

Meal II
6oz. perch, baked. Seasoned
w/black pepper.
2C green beans steamed, and plain.

Meal III
12 eggwhites. I used Pam.
Seasoned w/onion powder and black
pepper.

Cardio: 40 minutes, stairs.

'Drooks10' thank you.. pics up Friday
night or Saturday morning. I'd enjoy
any comments about them. Hope to
be able to show some progress.

[drooks10]

Workout looks solid, bro! Why don't you have any fats in your diet? I will definitely give you feedback on the pics.

BTW, why is your username Mentalhealth23? Just wondering...

[metalhealth23]

Wake Up March 9/2010

1 No Beta tablet before cardio
Cardio: 45 minutes, stairs

Chest and Calves

120g protein
36g carbs
Fat: none added

Meal I
4oz. perch, baked. Used Pam.
Seasoned w/black pepper.
1/4C Uncle Ben's brown rice.
Made w/water and plain.

3 No Beta tablets before workout
1 1/2 scoops Creadyl during workout
1 tsp. Prolab's glutamine after workout

Calves
Standing
1. 90lb. - 20 reps
2. 100lb. - 20 reps
3. 120lb. - 20 reps

Seated
1. 50lb. - 15 reps
2. 60lb. - 15 reps
3. 70lb. - 15 reps

Chest
Incline Dumbbell Flyes - hole 5
1. 10lb. - 12 reps
2. 15lb. - 10 reps

Incline Dumbbell Press - hole 5
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 6 reps

Flat Dumbbell press
1. 15lb. - 12 reps
2. 20lb. - 9 reps
3. 25lb. - 7 reps

Decline Dumbbell press
1. 25lb. - 10 reps

Dumbbell Pullover
1. 25lb. - 10 reps
2. 30lb. - 10 reps
3. 35lb. - 10 reps

Cable Crossovers
1. 20lb. - 12 reps
2. 20lb. - 12 reps
3. 20lb. - 12 reps
4. 20lb. - 12 reps
5. 20lb. - 12 reps
6. 20lb. - 12 reps
7. 20lb. - 12 reps

30 second rest..

Cardio: 10 minutes on
seated bike, endurance level
3 and 4.
Followed by 30 minute walk
w/ my dog, Mocha.

Meal II
8oz. (97% lean) ground turkey
Seasoned w/black pepper.
Drained after cooking. Cooked w/
Pam. Measured raw.
2C bell pepper, cooked w/Pam
and plain.

Meal III
8oz. perch, baked.
Seasoned w/black pepper.

Cardio: 45 minutes, stairs

My Orange Cream Creadyl came today : ).
With the No Beta, I experienced the tingling
factor.. was interesting..

''Drooks10''.. Fats digest a little slower for me.
I guess I figure since I am eating a decent
amount of fish, I am getting essential fats.

I do add fats to my diet in my offseason,
(ground round beef/ fish, on a smaller level,
flax oil, natural peanut butter).

My screen name ''MetalHealth23''.. lol.
Metal is my favorite kind of music.. 80s metal..
Health.. I believe diet and exercise go together.
Anyone can lift and sleep.. but if diet is lacking,
so will results. Either getting in shape or to gain.
And, I like to cook.
23 is the age I started taking my diet seriously.
I started weight training out of bordem in high-
school.. I hated 'P.E.'. My diet was horrible.

Also, ''metalhealth'' is a song by Quiet Riot.

I look forward to your opinion of my progression
pics, week 8.

I know I need a decent offseason to get my legs
and back to where it needs to be to compete..
I am having a blast, though. Hope you are too.

[metalhealth23]

Wake Up March 10/2010

Cardio: 50 minutes of stairs

Arms

110g protein
95g carbs
Fat: none added

Meal I
4oz. perch, baked.
Seasoned w/black pepper.

Meal II
4oz. (97% lean) ground turkey
cooked w/Pam.
Seasoned w/black pepper.

Cardio: 1 1/2 hour walk with dog.
had to take her to go get her shots.

Meal III
10oz. yukon gold potatoe, baked and
plain.
4oz. (97% lean) ground turkey
cooked w/Pam and drained on paper
towel.
1 1/2C asparagus steamed and plain.

3 No Beta tablets before workout
1 scoop Creadyl during workout
1 tsp. Prolab's glutamine after workout

Arms

Biceps
Pushups -bodyweight
1. bodyweight - 50
2. bodyweight - 60
3. bodyweight - 80

Alternating Dumbbell Curls
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 10 reps

Dumbbell Hammer Curls
1. 10lb. - 12 reps
2. 15lb. - 10 reps
3. 20lb. - 10 reps

Dumbbell Concentration Curls
1. 7lb. - 12 reps
2. 7lb. - 12 reps
3. 7lb. - 12 reps
4. 7lb. - 12 reps
5. 7lb. - 12 reps
6. 7lb. - 12 reps
7. 7lb. - 12 reps

Triceps
Tricpe pushups - bodyweight
1. bodyweight - 50
2. bodyweight - 60
3. bodyweight - 70

Standing Dumbbell behind head
tricep extentions
1. 15lb. - 10 reps
2. 20lb. - 10 reps
3. 25lb. - 8 reps

Dumbbell tricep kickbacks
1. 7lb. - 12 reps
2. 10lb. - 12 reps

Meal IV
Fish sandwich
4oz. perch, baked w/Pam.
Seasoned w/ black pepper.
3 slices wheat toast
Fat free mayo, capers, onion
powder, and capers, lemon juice.

I wasn't into this workout... I like to workout out
in the morning or afternoon. No cardio at night.
I slept well.

[metalhealth23]

March 11/2010

Off Day.

Wake Up - Creadyl - 1 scoop w/water.

110g protein
0g carbs
*10g carbs from 2C celery,
steamed
Fat: none added

Creadyl 1 scoop w/water
before cardio:
Cardio: 40 minute walk with
my dog, Mocha.

Meal I
4oz. perch, baked and seasoned
w/black pepper.
2C celery, steamed and plain.

Meal II
8oz. (97% lean) ground turkey.
Cooked w/Pam. Plain.

Meal III
6oz. perch, baked and seasoned
w/black pepper.
1C celery, steamed and plain.

Cardio: 1 hour, stairs.

[metalhealth23]

March 27/2010 My 10 week journey will be over.

My 'winner dinner' on March 27/2010 will be

8oz. ground round hamburger patty, grilled.
3 slices Jennie - O 'extra lean' turkey bacon.
1 slice of cheese
Grilled onion and bell pepper.
Steamed carrots, plain.

Fruit Loops w/marshmellows cereal, dry.
Not sure at this point how much I will have..
at least 2 servings. I want something sugary
w/ a small amount of fat. Cereal is a happy
childhood memory.

Onto my 'Rebound week'.. or as I call 'crap week'.

I will resume my workouts March 30/2010.
My crap food is:
rest of Fruit Loops w/marshmellows cereal, dry.
1 serving box of cocoa puffs, dry
1 serving box of cinnamon Toast Crunch, dry
1 serving box of Lucky Charms, dry
1 serving box of toasted cheerios, dry.

Sunday April 4 will end my crap eating w/
an upside down cake:
8X8 pan. Use Pam spray.
1 box Betty Crocker yellow cake mix - gluten free.
1 big can of Cherry pie filling.
1 small can of pineapple slices in juice, drained.
1 light cool whip - for frosting.

Pour cherry pie filling on bottom. Then add
dry pineapple slices, cut up. Make cake mix as
directed - I use eggwhites. Cook. When cool
top with Cool whip. Serves 4.

The healthy food I will be eating:

Chicken Stir fry
white rice, after my workout.
brown rice before and later in day.

Ground Round meatballs w/red sauce
2lbs. ground meat
2 eggwhites
1C oats.

Red Sauce:
tomato sauce
diced tomato
italian seasoning
bell pepper, onions, mushrooms.

Mashed yukon gold potatoes
w/ chicken stock or just
baked in microwave.

Ground turkey hamburgers w/
Wonder Light Sourdough bread.
tomatoes, grilled onion.

Eggwhites, turkey bacon, and oatmeal
w/ splenda.


My offseason Diet and Supplements:

Supplements:
Now - Joint Support Powder
Double -T Sport Creadyl
Double -T Sport Glutacene
Double -T Sport No Beta
Double -T Sport TX6
Nature Science - Calcium and Dry Vit. D.
Flax Seed Oil
VPX Zero Carb. Protein powder
Prolab Glutamine

I have developed 3 'sets' of workouts.
Some for widening exercises, some for
thickening exercises.. and just changing
groups of muscles I work together. As
well as days off.

My Diet:

Off Days.. I have two options

Option 1
120g protein
80g carbs

Meal I
Lana's liquid eggwhites
vegetables
1 slice fat free cheese
3 slices Jennie - O turkey bacon
Ezekiel 'low sodium' bread, toasted and plain.

Meal II
Ground Round Hamburger Patty
1 slice fat free cheese
2 slices 'extra lean' turkey bacon
onions/bell pepper, cooked w/Pam
Steamed carrots, plain.

Meal III
Skinless Chicken, grilled
Steamed green beans, plain.

Meal IV
Skinless Chicken, grilled

Option 2

Meal I
Lana's eggwhites and Oatmeal w/splenda

Meal II
Chicken Stirfry - Made w/Uncle Ben's brown
rice - water.

Meal III
Lana's eggwhites and vegetables
oatmeal w/water. 1 banana

Meal IV
Top Round Steak and green beans

Workout Days

140g protein
300g carbs

Meal I
Lana's eggwhites and vegetables
Bagel w/ Smuckers 'simply fruit' grape jelly

Meal II
protein shake w/water. 1/2C oats.

Meal III
2 Sandwiches
4 slices ezekiel 'low sodium' bread
4oz. deli fat free turkey breast
veggies- grilled
Skippy PB and Smuckers 'simply fruit'
jelly.

Meal IV
Ground turkey (97 -99% lean) Stirfry
Brown rice. Veggies.

Meal V
Protein shake w/water and
1 tsp. flax seed oil.

150g protein
375g carbs

Meal I
Ground Round meatballs w/red sauce
Yukon Gold potatoes, mashed or baked.

Meal II
protein shake w/water and 1/2C oats.

Meal III
2 Ham/Cheese sandwiches
Ezekiel 'low sodium' bread or
Wonder light Sourdough bread.
Veggies. No condiments.

Meal IV
more meatballs w/red sauce and
yukon gold potatoes.

165g protein
412g carbs

This Day is my day to eat what I
want..

Meal I
Buffalo Chili
ground buffalo, water. tomato paste.
seasonings - cumin, black pepper,
onion powder. add veggies and
diced tomatoes. I also make some
Uncle Ben's brown rice.

This also is good over nachos.

Nachos:
Baked tortilla chips
Shredded skinless/bonless grilled chicken.
fat free cheese, melted over chips.
mushrooms, onions, bell pepper, cooked
w/Pam. Top this w/ buffalo chili.

Ground Round burrito:
Ground round meat, plain.
fat free cheese
brown rice, plain.
veggies (onion and bell pepper)
burrito shell (2g fat) heated.
Salsa.

London Broil w/ carrots,celery, onions.
Fish (shrimp, halibut, sword fish)
Mashed yukon gold potatoes or red
potatoes in w/ the London broil.

Newman -O 'wheat/dairy' free cookies
if I feel like I want something choc.
2 cookies = 1 serving.

If I wake up during the night, I'll have a protein
shake - 1 scoop w/water.

I came up with this by myself. Its pretty simple.
Its everything I like to eat, so I won't feel deprived
in any way. If I do go out to eat .. I'll either go to
Subway and get double meat option or fajitas w/o
beans/rice.. just chicken and veggies.

I also am going to use the workout tracker and
keep track of weight lifted. Competing in May
2011.

[phoenixld]

Nice log, Are you noticing any added definition in your midsection? Mine is coming along but I seem to be at a stand still or the fat is going away really slow. Also, what is Glutacene like? Has it added to the supps/energy?

[metalhealth23]

Wake Up March 12/2010

Creadyl - 1 scoop w/water
during cardio.

Cardio: 30 minute walk.

108g protein
0g carbs
*15g carbs from 2C celery
1C asparagus
Fat: none added

Off Day.. but am moving furniture
around most of today.

Meal I
6oz. perch, baked and seasoned w/
black pepper.
2C celery, steamed and plain.

Meal II
6oz. tilapia, baked and plain
1C asparagus, steamed and plain.

Meal III
6oz. tilapia, baked and plain.
I use Pam spray to bake my fish.

Cardio: 1 hour of stairs.


Week 8 Results:

Arm: 11 in.
Neck: 12.5in.
Thigh: 18 in.
Calf: 13 in.
Chest: 35 in.
Waist: 23 in.
Delts: 13.5 in.

Weight: 105.0 lb.
Bodyfat%: 8.8%

These next two weeks, I actually enjoy.
All I can hope for is to drop a bit more
bodyfat.. I'd like to be 6-7%.
My food will be plain for the next two weeks.

I'll predict after the carb depleting and loading
phase of the last week, my weight will be around
110lbs.

'Phoenixid' I tried the sample of orange glutacene.
Taste was okay. Ya gotta add a decent amount
of water and use a shaker cup.. Yes, glutacene
for me helps out with energy. In my offseason,
I am going to use it in the morning as well as
during my workout.

Definition... some days are 'better' than others..
Fish helps thin the skin. Body fat does take a long
time to shed. Its all trial and error. Some people
need flax oil in their diet, or on a keto 'low carb'
diet. Some may need more red meat.

Come the last week, there should be noticable
improvment over progression pics from week 8
and my final pics.

[metalhealth23]

Wake Up March 13/2010

9 week mark...

Sipped on some creadyl this morning..
1 scoop w/water. Use the rest during my
workout.

Cardio: 40 minutes, stairs.

I posted my 8 week pics today.

Shoulders

110g protein
50g carbs
Fat: none added

Meal I
8oz. tilapia, baked w/Pam. Plain.
10oz. yukon gold potatoes, baked
and plain.

3 No Beta tablets, before workout
1 scoop Creadyl, during workout
1 tsp. Prolab's glutamine, after
workout

Shoulders

Dumbbell side laterals
1. 5lb. - 12 reps
2. 7lb. - 12 reps
3. 10lb. - 10 reps
4. 12lb. - 10 reps
5. 15lb. - 9 reps

Dumbbell Clean and Press
1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 10 reps
4. 12lb. - 6 reps

I squeeze my biceps and
on the negative movement
for the Shoulder press I counted
1,2,,3,4..

Dumbbell Front raises
1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 9 reps
4. 12lb. - 8 reps

Meal II
8oz. (97% lean) ground turkey
Cooked w/Pam and plain.
Measured raw.
2C celery, steamed and plain.

Meal III
4oz. tilapia, baked w/Pam and
plain.

Cardio: 1 hour, stairs.

I feel good today. Eating my
food plain for the next two weeks,
because black pepper can cause
water retention. I will use
Creadyl until my last workout.

[jaguarhockey29]

Good luck man single digit body fat is a great goal!

[metalhealth23]

Wake Up March 14/2010

Cardio: 1 hour stairs

100g protein
50g carbs
Fat: none added

Off Day

Meal I
4oz. tilapia, baked
10oz. yukon gold potatoes,
baked and plain.

Meal II
8oz. tilapia baked and plain.

Meal III
8oz. tilapia baked and plain.

Cardio: 1 hour stairs

[metalhealth23]

Wake Up March 15/2010

Cardio: 1 hour of stairs

Abdominals

100g protein
0g carbs
*15g carbs from asparagus
Fat: none added

Meal I
8oz. tilapia, baked and plain.
Used Pam spray.

3 No Beta tablets before workout
1 scoop Creadyl w/water during workout
1 tsp. Prolab's glutamine - after workout

Abdominals
Crunches - bodyweight
1. bodyweight - 20 reps
2. bodyweight - 25 reps
3. bodyweight - 25 reps
4. bodyweight - 25 reps

Leg raises on flat bench
1. bodyweight - 20 reps
2. bodyweight - 20 reps
3. bodyweight - 20 reps
4. bodyweight - 20 reps

Dumbbell side raises
1. 30lb. - 12 reps
2. 30lb. - 12 reps
3. 30lb. - 12 reps
4. 30lb. - 12 reps
5. 30lb. - 12 reps
6. 30lb. - 12 reps
7. 30lb. - 12 reps

Cardio: 1 hour walk with my dog,
Mocha.

Meal II
4oz. (97% lean) ground turkey
Measured raw. Cooked w/Pam
and plain.
1 1/2C asparagus, steamed and plain.

Meal III
8oz. perch. Baked and plain.
Measured raw.

Cardio: 30 minutes, stairs

I've started to tighten up since my
progression pics, week 8. I will be
training abs every other day.
I feel good.

My diet:
asparagus, celery, and green beans.
Ground turkey, perch, tilapia.
All plain.

My carb up will be with Lundberg's
salt free rice cakes, plain. And,
baked potatoes, plain. I am excited
about these last two weeks.

[metalhealth23]

Unfortunately, I have to take myself out of
Double -T Sports 2009 Creadyl and No Beta
body transformation.

In my last week, my mom is going to have her
neck fused. The doctors are taking bone from
her hip to make this possible. The stay in the
hospital is around 3-4 days. Its going to be
a long recovery for her.
A chiropractor adjusted her neck. Tests later
showed she had three bulding discs, so she
should of never had this kind of adjustment.

So close, yet so far away.
I know Double -T Sports in 2010 is going to have
another transformation w/ KetoCuts for the ladies.
I would be interested in entering that.

I definitely am glad I at least tried... Double T
Sports is the best supplements I used. I will be
using VPX 'zero carb' protein powder. No regrets
because I had a blast..

Good luck to all whom have completed their 10
weeks, and to all whom are almost finished.

[cw955588]

I'm very sorry to hear that you have to take yourself out of the contest. You have done a great job so far but of course family must always come first... especially something so serious. I will keep you and your mom in my prayers for a successful procedure and a speedy recovery. Best of luck in all of your future goals!

[jordansrt]

Unfortunately, I have to take myself out of
Double -T Sports 2009 Creadyl and No Beta
body transformation.

In my last week, my mom is going to have her
neck fused. The doctors are taking bone from
her hip to make this possible. The stay in the
hospital is around 3-4 days. Its going to be
a long recovery for her.
A chiropractor adjusted her neck. Tests later
showed she had three bulding discs, so she
should of never had this kind of adjustment.

So close, yet so far away.
I know Double -T Sports in 2010 is going to have
another transformation w/ KetoCuts for the ladies.
I would be interested in entering that.

I definitely am glad I at least tried... Double T
Sports is the best supplements I used. I will be
using VPX 'zero carb' protein powder. No regrets
because I had a blast..

Good luck to all whom have completed their 10
weeks, and to all whom are almost finished.

Damn i hate to hear that :(

[Sein]

Dang, I wish you and your mom the best and I pray her recovery goes well. Take care girl.

[bilingon]

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