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i plan on having the following as the daily constant part of my diet.

1LB chicken breasts
4 cups whole milk
4 slices bread
2 eggs (mmm french toast)

altogether this should be...

crystal clear. thank you very much. looking forward to doing the program.

The reason for the army sit-ups is that most of the law enforcements agencies I’ve looked into require them. Same thing with pushups. For instance, the FBI test is similar to the army test with the...

this is what i am thinking of starting at the end of the month.
sorry for such a long thing.
GST workout
Day 1: Squat
Warm up: squats and vertical jump 2-3 sets x 6-8 reps
Core: squat 3 sets x...

bloody hell, its been an entire month since ive posted. my notebook is up to date though so that's good.

not than anyone but me really cares but, ive got good news and bad news.
bad news: ive...

8 super sets (no rest) 10 reps
Bench bar/110/110(9)/105(7)/95(8)/95(9)/95(8)/95(4)
incline DB 20/25/30(8)/27(9)/25/25/25/25
floor pullups 3.5ft bar 10/10/10/10/10/10/10/10

4 super sets 25 reps...

ok, the program iam on is moving from PT/cardio/weights to power lifting. i will also be adding in my own stuff such as pullups, situps, pushups and running 3-4 times a week. i know how my body works...

ok i figure i should update this while i have the time. i had my police physical skills test on Wednesday. i failed it because rather than jumping 14 inches i can apparently only jump 13. on a ...

0.5 cup milk before WO

can Chili

Can green beans & 1 cup rice pre WO

1 scoop muscle milk & 1 cup milk PWO
french toast (0.5 cup milk & 2 bread & egg)

1cup milk & 1cup Cheerios

today i decided to experiment with the workout. the goal was to do 4 circuits. instead i did 2 circuit sets and 2 consecutive sets. the consecutive sets didn't go too well.

840-1030

open with...

Meals
1 cup milk before WO

1 scoop muscle milk & 1 cup milk PWO

2cup milk & 1cup Cheerios

Can green beans & 0.75 rice & 2 cups milk

can Chili and 4 serving’s cheese

Ok I did the math. If iam right I should be doing 3614cal/ 227Pro/ 407Carb/ 123Fat
Most of my Calories are from milk (main), hamburger, cheese, and chili
Should be 5ooCal more than my maintenance....

thank you.
corrected totals: 3152+ Calories/388g Carb/200g Pro/89g Fat

I am working off the Calculating Calories and Macro's sticky and I would like you to check my work.

Goal: in general I want to become stronger, faster and have better endurance. I plan on getting...

today i weighed 197 just before starting to workout. 4lbs in 1 week apparently. i assume its water weight.

Krav Maga in the morning.

515pm-550pm
Bench 5x5 115/120/120/120(4)/115
incline DB...

745am-900am

3x15
wide pullup 90/110/110
reg 100/100/90
rev 80/90/100

bent row 3x10 30/35/35

bi curl 30 1705lb

for got to time my self today. left apartment around 740am returned around 1030. should have worked out over 2 hours. had a body composition test today. they said i have 23% body fat. in December it...

planned on not working out but did it anyway. i now feel better then i did before working out. had hotdogs for lunch so its kind of obvious why i felt sick. still have 3 packs of those nasty things...

well i got my homework done today and have nothing else to do till Tuesday. so i figured i would post my work out log online.

my workout plan comes from a book by stew smith. since i am not that...

your call. if you want to gain fast and care less about looks then ignore the body fat percentage and eat as much as possible. if you are ok with gaining slow too keep the low percentage then Taylor...