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Great day yesterday. Again really busy.

Legs were a killer. Squats, 6 x3 reps with 70% of my max.
SLDL 3 X10 with trap-bar.
Hack Squats 3x10-12 squeezing
Donkey Calf Raises 4X15
Leg Press 2...

Exhausted. Went for a jog in the rain to clear my mind. Big lecture series I did at noon. Went great. Ran errands. Training was efficient, but didn't feel my best.

Macros: 226P, 140C, 75F
...

Today was Lower Power Day! Squats felt great.

Squats 3x 3-5 reps 305lbs
Hacks2 X 8-10
LEG CURLS 3 X 10
SLDL 3 X5-8
Donkey Call Raises 2X 10
Standing 3 X 8
23 min LISS

Thanks brother. I keep playing this game in my head. I track my macros. I train hard. Do I need to spend the money? I just emailed him to sign on. I think it could be beneficial, even if I know a lot...

Hi guys,

Today I am starting my new thread. Hope you join me on this journey. I use flexible dieting. I've been using modified carb cycling.

Protein have been 225-250
Carbs have been 100- 320...

Shoulders & Arms 30min


Total
3,058 cal
132.2 fat (too high)
212.0 c
213.7 p

1 mile job.
6 sprints.
Stretching.


Total
1,681 cal
19.7. F
170.7 C
194.3. P

Cal: 2,189
Fat: 76
Carb: 211
Pro: 181 (need to bump this up!!)

Chest & Back & Abs and Concept 2 rowing

Normal days
Protein: 250
Carbs: 200
Fats: 70

Actual Total:
1,872
65
185.8
228.4

The "hard work" for guys like us is the fun part! This will be my 1st "real" time using macros and more flexible food selection to get into top shape. (NOT SHOW SHAPE) I look fwd to the challenge,...

12/31/10


Total
3,410
123.1. Fat
389.9 Car
198.1. Pro

Wanted to wish you and your wife a blessed Happy & Healthy New Year brother!!!!

2011 baby

* * * * * * * * * * * * * * * * * *Cal. * * * * * * * Fat. * * * * * * * * *Carbs. * * * * * *Pro.
Total
2,725 cal
81.7. Fat
166.6. Carbs
323.2 Protein

Getting back in the groove after...

This was taken today with 2 meals in me, taken pre training. Just enjoyed some post
Scivation Chocolate Whey & Oatmeal!

Yeah dude!

This is awesome Marc. Great to see a husband and wife team. I really am impressed with your conditioning bro. I just started using you Scivation supps, and hired Layne Norton as my nutrition coach....

That was yesterday bro. I had a lot of work to do, but still had nutrition every 3hrs. Also, I am one who need to train on an emptier stomach. I tend to bloat real easy.

I am very skilled with...

8am-coffee

1)830: ezekiel cereal, almond milk

Xtend

2)12:00- Sushi, kombucha tea, Sesamin
Lions

1:30-work/nterview

Coffee

9: ezekiel cereal, banana, almond milk

11:15 Sushi *spiritual work

Pay Respect

2pm-almonds

Front Squats 4x10 at 85lbs

Leg Press 3 plates x10

Close Stance Smith Machine Squats(for sweep) 3 sets 12 one plate

Leg curls 3 sets 12 with 50
Leg Ext 3 sets w/ 75

Back extensions