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  1. #1
    Registered User PineFresh's Avatar
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    Brb becoming Frank Zane

    Hey guys! I'm starting a cut and looking to drop around 10lbs (more or less...I'm going for a certain look so amount i'll be looking to drop may change).
    Starting on Monday, Jan 18th, I will be keeping a daily log of everything I eat, when I eat, how I train and when I train.

    Stats:
    ~210lbs (@6ft)
    ~10-12%bf

    Goal:
    ~200lbs
    Doesn'tmatter%bf

    Nutrition:
    -Macronutrient values will likely change on a regular basis and are dependant on different variables. Overall starting calories will be approximately 3000.
    -1 gallon of water a day

    Supplementation:
    -Creatine monohydrate (~5g/day)
    -Orange Triad multivitamin (4 tablets/day)
    -Quercetin (250mg tablets, 3x/day)
    -Pinecone extract (16mg, 2x/day)
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  2. #2
    Flashy Dewd vadsie's Avatar
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    vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000) vadsie is just really nice. (+1000)
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    good luck and godspeed, looking swole in the avi bro!
    Current weight 312

    Goal for June 26th 310

    Old, but still trying to be happy.
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  3. #3
    Registered User PineFresh's Avatar
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    Thanks man! Appreciate it.
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  4. #4
    Turning Betas into Gammas Wyomann's Avatar
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    In, curious to see your training style and nutrition totals.
    Transformation Log: http://forum.bodybuilding.com/showthread.php?t=170068283&page=1
    Pinecone Fitness: https://www.facebook.com/Pinecone-Fitness-1635681273361328/
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  5. #5
    The Bringer of rain thebigzakbowski's Avatar
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    Best of luck to you. Question, what is the pinecone stuff for?
    https://youtu.be/RGHV67vZ0MM 435lb Bench SS 7/8/17
    https://youtu.be/NG0J4SFPjm0 395lb Bench Raw 12/25/17
    my log: https://forum.bodybuilding.com/showthread.php?t=174243471&p=1508621311#post1508621311
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  6. #6
    Registered User PineFresh's Avatar
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    It originally started as an inside joke as to how I got my gains (3 pinecones a day) and turns out it's a real extract for immune function boost.
    Instagram: https://www.instagram.com/mannyfreshpinecones/
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  7. #7
    Team Ogre penny0527's Avatar
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    In.... cuz Dawn made me
    POWERLIFTING TRAINING JOURNAL
    http://forum.bodybuilding.com/showthread.php?t=161554583

    YOUTUBE (Training videos)
    https://m.youtube.com/channel/UCfCal3cQ0N9yrJ8akX9BhTg
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  8. #8
    Registered User PineFresh's Avatar
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    Originally Posted by penny0527 View Post
    In.... cuz Dawn made me
    Haha, she's convincing eh
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  9. #9
    Registered User PineFresh's Avatar
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    Alright, so here's how my first day went.

    Monday January 18, 2016

    10:00am:
    1L of water upon awakening.

    12:30pm:
    Steamed string beans & baby carrots, 170g (2p, 12c, 0f)
    -Steamed tilapia fillet (20p, 0c, 0f)
    -Steamed mussel meat 85g (20p, 6c, 1f)
    -IOGO Greek yogurt 170g (15p, 24c, 0f)
    -V8 Original vegetable cocktail 2cups (4p, 20c, 0f). I took 2 Orange Triad tablets along with this, quercetin, and pinecone extract.

    1:30pm: Tim Hortons extra large, 3 cream & 3 sugar coffee (3p, 45c, 21f)

    6pm: 2 cups water + 5g creatine (pre workout)

    Intra-workout: Electrolyte drink (0p, 13c, 0f)

    Workout:

    *The lower the reps, the higher the weight that was used

    Lat pull down (shoulder width grip)
    -2x10 (warmup)
    -3x6, 3x10, 2x20

    (Last two sets were quicker reps used to really maximize the blood flow and acted as a burn out)

    Cable row (V-bar)
    2x6, 3x12, 2x20 (supersetted last two sets with cable curls)

    (For these I like to hold the contraction for a good second or two. Also, same thing as before, last two sets are quicker and used to burn out)

    Smith machine shrugs
    3x10 (bar in front) and did a super set of 10 shrugs with bar behind the back for each set.

    Reverse Pec Dec Flyes
    5x12

    (My favourite exercise to target rear delts. I keep my hands pronated and push outwards with the side of my hands. I feel the best contraction in my rear delts when performing the exercise this way)

    Incline barbell bench press
    3x20
    (Just some light weight to pump some blood into the chest to help speed up recovery from yesterday's chest day)

    8:30pm (post-workout): 2x McDonald's Jr.Chicken sandwich (24p, 76c, 40f)

    10:00pm:
    170g peas (8p, 24c, 0f)
    2x tilapia filets (40p, 0c, 0f)
    IOGO Greek yogurt 175g (15p, 24c, 0f)
    3x Slices of President's Choice Extra thick cut naturally smoked bacon (15p, 3c, 54f)
    3x Large egg (18p, 1c, 15f)

    Totals: 184p 248c 131f ~ 2907kcal

    I was gonna go for another 100kcals but started feeling kinda sick so I'll just add an extra 100 tomorrow.
    Last edited by PineFresh; 01-18-2016 at 11:38 PM.
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  10. #10
    Turning Betas into Gammas Wyomann's Avatar
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    Damn those are some serious reps. Is it primarily for the pump? I guess time under tension is what increases size. Makes sense.
    Transformation Log: http://forum.bodybuilding.com/showthread.php?t=170068283&page=1
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  11. #11
    Registered User PineFresh's Avatar
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    Originally Posted by Wyomann View Post
    Damn those are some serious reps. Is it primarily for the pump? I guess time under tension is what increases size. Makes sense.
    Yeah, I try to put a large amount of emphasis on time under tension and frequency. You'll see after a few more logs, I usually have days where I focus more on strength (lower rep ranges) and then on higher volume. I alternate between or I incorporate both in the same day. I'm a huge fan of pyramid sets too.
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  12. #12
    Social media influencer AWillis's Avatar
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    frank said he never ate above 2,000 calories a day. but he also weighs in at around 175.

    check out this http://www.bodybuilding.com/fun/drobson294.htm

    to get an idea of how he ate.

    bonus pics


    Last edited by AWillis; 01-20-2016 at 04:48 AM.
    Subjecting yourself to self imposed discipline is the surest way to increase the quality of your existence

    Never accept defeat

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  13. #13
    Registered User PineFresh's Avatar
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    Had a long day yesterday so wasn't really feelin like getting in the last bit of protein I was going for, it's all good tho, back on track today. A lil late posting, but here was my second day.

    Monday January 19, 2016

    9:30am:
    1L of water upon awakening.

    12:00pm:
    Extra large Tim Hortons coffee, 2 cream 2 sugar (2p 36c 16f)

    6:00pm:
    1L of water

    7:00pm:
    4 large eggs
    90g mozzarella (21p 3c 24f)
    2x thick cut bacon slices (10p 2c 36f)
    2 cups V8 Original vegetable cocktail (4p 20c 0f)
    250g IOGO Greek yogurt (21p 34c 0f)

    1L water intra-workout

    Workout 11:20pm:
    Barbell squats
    3x5 (warmup - increasing weight each set)
    5x5 (stayed with 315 throughout)
    2x12 (did some quick reps with 225)

    Standing Hamstring Curls
    5x10, 2x20

    Calve raises on hacksquat
    5x12

    At the end I went for 200 reps of leg raises for the abs. Just went to failure on them until I hit 200.

    1:00am:
    2L 1% Beatrice Chocolate milk (72p 224c 20f)

    Totals: 130p 319c 96f ~ 2660kcal


    *EDIT
    Just realized I didn't count the eggs lol. New totals are: 154p 320c 116f ~ 2940kcal

    Basically right where I want to be. Can't believe I missed them.
    Last edited by PineFresh; 01-20-2016 at 05:02 PM.
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  14. #14
    Registered User PineFresh's Avatar
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    Originally Posted by AWillis View Post
    frank said he never ate above 2,000 calories a day. but he also weighs in at around 175.
    That link was an interesting read. Thanks for sharing!
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  15. #15
    Turning Betas into Gammas Wyomann's Avatar
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    Originally Posted by PineFresh View Post
    Yeah, I try to put a large amount of emphasis on time under tension and frequency. You'll see after a few more logs, I usually have days where I focus more on strength (lower rep ranges) and then on higher volume. I alternate between or I incorporate both in the same day. I'm a huge fan of pyramid sets too.
    I usually have a strength day and a rep day, but I may need to up my rep range. I'll do some 20s on certain movements, but never have on something like a large barbell compound movement such as Incline. Might have to give it a try.
    Transformation Log: http://forum.bodybuilding.com/showthread.php?t=170068283&page=1
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  16. #16
    Registered User PineFresh's Avatar
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    Originally Posted by Wyomann View Post
    I usually have a strength day and a rep day, but I may need to up my rep range. I'll do some 20s on certain movements, but never have on something like a large barbell compound movement such as Incline. Might have to give it a try.
    yeah, the pump u get is pretty amazing
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  17. #17
    Registered User PineFresh's Avatar
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    Monday January 20, 2016

    10:00am:
    1L of water upon awakening.

    12:00pm:
    Extra large Tim Hortons coffee, 2 cream 2 sugar (2p 36c 16f)

    6:00pm:
    255g peas (12p, 36c, 0f)
    4 Large eggs (24p, 1c, 20f)
    90g mozzarella (21p, 3c, 24f)
    2 slices thick cut bacon (10p 2c 36f)
    2 cups V8 Original vegetable cocktail (4p 20c 0f)

    8:40pm
    1.5L water w/ 2 orange triad tablets, quercetin and pinecone extract.

    11:00pm
    2 Bananas (3p 62c 1f)
    2 McDonald's Jr Chicken sandwiches (24p 76c 40f)

    11:30 Workout:
    Flat barbell bench
    Warmup: 3x5 (building up weight each set. I also do internal and external rotations with 5lb plates between sets to warm up my shoulders some more)

    Working sets: 5x5 @ 285lbs , 2x3 @ 305lbs

    Incline barbell bench
    5x15 @ 190lbs

    Machine chest flyes 3x12

    Lateral dumbbell raises
    5x10 40lbs

    Tricep rope push down
    4x10 I super-set each set with barbell curls and did around 12 reps. Just used a 50lb for the curls.

    L-sits
    4x30 seconds

    2:00am
    1L whole milk (33p 55c 34f)

    Totals: 133p 291c 171f ~ 3235kcal
    Instagram: https://www.instagram.com/mannyfreshpinecones/
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  18. #18
    Registered User PineFresh's Avatar
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    I've been sick and haven't been able to track but hopefully I'm all better in the morning and can resume. If I look at it on the bright side, being sick always helps speed up weight loss lol.
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  19. #19
    Registered User PineFresh's Avatar
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    So I'm finally somewhat better and can actually get back on track with logging. Dropped 4lbs (at 206 now) from being sick..at least it was good for something (lol). Was able to do some training and strength felt great still so no complaints.

    Sunday, January 24

    11:00am
    - 1.5L water, orange triad, creatine, quercetin, pinecone extract

    1:30pm
    - 1cup black coffee (pre-workout)

    Workout:
    Flat barbell bench
    4x5 @285lbs
    2x3 @305lbs

    Incline barbell bench
    5x12 @205

    Machine chest flyes
    3x12

    Shoulder quad set (all using 60lbs)
    ...got this exercise from Dana Linn Bailey and I absolutely love it. I incorporate this into my routines all the time.

    Barbell, behind the head shoulder press x10
    Barbell overhead press (regular) x10
    Front raises x10
    Upright row x10

    Dumbbell lateral raise 5x10 @40lbs
    (I superset with 20 crunches between each set of lateral raises)

    Overhead tricep extension @120lbs


    5:30pm
    - 2L Chocolate milk (72p 224c 20f)

    10:00pm
    - 70g Pork Rinds (33p 5c 28f)
    -Barbecue blanched peanuts 50g (11p 11c 25f)
    -90g Partly skimmed mozzarella (27p 3c 15f)
    -Saltine crackers 60g (6p 45c 6f)
    -Sour patch kids 80g (0p 72c 0f)
    -Tilapia fillet (20p 0c 0f)

    12:00am
    -2L water

    Totals: 169p 360c 94f ~ 2962kcal
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  20. #20
    Registered User PineFresh's Avatar
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    Monday, January 25, 2016

    7:00pm
    10x Chicken hot dog weiner (50p 20c 70f)
    70g Pork Rinds (33p 5c 28f)
    80g sour patch kids (0p 72c 0f)
    60g saltine crackers (6p 45c 6f)
    120g partly skimmed mozarella (36p 34c 20f)
    2 tilapia filets (40p 0c 0f)
    50g Ketchup chips (3p 29c 15f)

    Workout:

    10x8 Lat pulldowns @230lbs
    4x8 Cable rows (V-bar) @245lbs..Super setted each set with 10 reps of cable curls
    6x12 Upright rows on smith machine @1 plate
    4x12 Lateral dumbell raises @30lbs
    5x12 Flat barbell bench @ 225lbs

    12:00am

    -2L water

    Totals: 168p 205c 139f ~ 2743kcal
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  21. #21
    Turning Betas into Gammas Wyomann's Avatar
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    Do the upright rows ever hurt your rotator cuffs? I've heard the movement can be dangerous.
    Transformation Log: http://forum.bodybuilding.com/showthread.php?t=170068283&page=1
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  22. #22
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    Originally Posted by Wyomann View Post
    Do the upright rows ever hurt your rotator cuffs? I've heard the movement can be dangerous.
    Movements being dangerous is always dependant on how they're performed. The way most people do them (elbows above the line of their shoulders) can possibly put shoulders at risk of impingement. I've never had a problem doing them that way, however; I tend to only bring my elbows as far up as shoulders which reduces risk to your shoulders. So range of motion is slightly less but doesn't diminish how well you're targeting your delts because bringing elbows higher doesn't really work them any better. Sometimes I widen my grip too.
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  23. #23
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    Weighed in @ 208lbs (2lb drop since start)

    Tuesday, January 26, 2016

    10:00am
    -1.5L water

    1:00pm
    -Extra large Tim Hortons 2 cream 2 sugar coffee (2p 36c 16f)

    Workout:
    Squats 6x5 @ 315 , 1x10 @ 225, 1x15 @ 135
    Leg extensions 4x12
    Standing Leg curls 5x10
    Hack-squat calve press 5x12, super setted each set with 20 crunches

    7:30pm
    -60g saltine crackers (6p 45c 6f)
    -90g partly skimmed mozzarella (27p 3c 15f)
    -80g sour patch kids (0p 72c 0f)
    -50g Ketchup chips (3p 29c 15f)
    -4x Chicken hot dog weiner (20p 8c 28f)
    -240g Light flaked tuna (52p 0c 1f)
    -400ml Baked beams in tomato sauce (23p 80c 3f)
    -2 Pork schnitzel (35p 20c 40f)

    11:00pm
    -1.5L water

    Totals: 168p 293c 124f ~ 2960kcal
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  24. #24
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    Dropped another half lb today. Weighed in at 207.5lbs. I definitely noticed a much larger degree of striations in my deltoids and my obliques seem to be trimming up nicely.

    Wednesday, January 27, 2016

    10:00am
    -1.5L water

    3:30pm
    -Extra large Tim Hortons coffee, 2 cream 2 sugar (2p 36c 16f)
    -Tim Hortons Red Velvet cookie (3p 42c 13f)

    Workout:
    -Flat barbell bench 8x10 @ 250, last set I dropped to 185 until failure and then down to 135 until failure.
    -Machine pec flyes 5x10, super setted each set with 12 reps of lateral dumbbell raises @ 35lbs
    -Standing dumbbell curls 3x12 @ 50lbs

    7:00pm
    -Apple (0p 31c 0f)
    -50g peanuts (11p 11c 25f)
    -40g Sour patch kids (0p 36c 0f)
    -Snickers bar..I'm just not myself when I'm hungry (4p 32c 12f)

    11:00pm
    -Chili (26p 44c 15f)
    -70g Pork Rinds (33p 5c 28f)
    -1L chocolate milk (36p 112c 10f)
    -120g light flaked tuna (26p 0c 0f)

    Totals: 141p 349c 119f ~ 3031kcal
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  25. #25
    Registered User PineFresh's Avatar
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    Had some technical difficulties with my Thursday log so I no longer have it (file corrupted for some reason). Anyways, I'm down another lb (sitting at 206.5lbs) and I can definitely tell obliques are becoming more defined.

    Friday, January 29, 2016

    10:00am
    -1.5L water

    6:30pm
    -750g Astro original yogurt (30p 109c 9f)
    -1L Chocolate milk (36p 112c 10f)
    -Chili (26p 44c 15f)
    -Fruit Jellies (0p 31c 0f)

    10:30pm
    -Tim Hortons Ham & Swiss sandwich w/ panini white bread (23p 50c 20f)
    -Tim Hortons large 2 cream 2 sugar coffee (2p 30c 14f)
    -60g Part skim mozzarella (18p 2c 10f)

    12:00am
    -1.5L water

    Totals: 135p 378c 78f ~ 2754kcal
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  26. #26
    Registered User PineFresh's Avatar
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    Saturday, January 30, 2016

    10:00am
    -1.5L water

    5:00pm
    -80g Sour patch kids (0p 36c 0f)
    -300g Part Skim mozzarella (81p 10c 50f)
    -160g saltine crackers (16p 120c 16f)

    Workout:
    -Barbell squat 10x5 @ 305lbs
    -Leg extensions 3x10
    -Standing leg curls 3x10

    8:00pm
    -2 Yeve's Veggie Dogs (22p 6c 3f)
    -Snickers (4p 32c 12f)
    -56g Spicy Guacamole Pringles (2p 32c 18f)
    -1 cup orange juice (2p 28c 0f)
    -1 apple (0p 19c 0f)
    -Tilapia Fillet (20p 0c 0f)

    12:00am
    -1.5L water

    Totals: 147p 283c 99f ~ 2611kcal
    Instagram: https://www.instagram.com/mannyfreshpinecones/
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  27. #27
    Registered User PineFresh's Avatar
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    Current state.
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  28. #28
    Registered User PineFresh's Avatar
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    Sunday, January 31, 2016

    1:00pm
    -Snickers (4p 32c 12f)
    -2 cups orange juice (4p 56c 0f)
    -Apple (0p 18c 0f)

    Workout:
    Flat barbell bench 7x10 @ 225, 1x26 @ 225
    Arnold press 6x15 @50lbs
    Lateral raises 5x12 @35lbs
    Tricep overhead extension 5x10 @ 100lbs
    Tricep push down 5x10

    10:00pm
    -2L 1% Natrel Lactose free milk (96p 72c 20f)
    -6 Reese peanut butter cups (10p 52c 28f)
    -Banana (1p 27c 0f)
    -Tuna (56p 0c 2f)
    -2 Kiwi (2p 22c 0f)
    -20g Saltine crackers (2p 15c 2f)
    -60g Mozarella (16p 2c 16f)

    12:00pm
    -1.5L water

    Totals: 191p 296c 80f ~ 2668kcal
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  29. #29
    Registered User PineFresh's Avatar
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    *Rest day*

    February 1st, 2016

    7:00am
    -1.5L water

    9:30am
    -Tim Hortons extra large two cream two sugar coffee (2p 36c 16f)
    -Snickers (4p 32c 12f)

    10:00pm
    -200g Kellogg'd special K protein cereal (40p 132c 14f)
    -6 cup skimmed milk (54p 78c 0f)
    -Vector protein bar (22g 34c 16f)
    -56g Pringles (2p 32c 18f)
    -40g Saltine crackers (4p 30c 4f)
    -60g mozzarella (16p 2c 16f)
    -2 cucumber rolls (2p 20c 0f)
    -40g raisins (1p 31c 0f)

    12:00am
    -1.5L water

    Totals: 147p 427c 96f ~ 3148kcal
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  30. #30
    Registered User PineFresh's Avatar
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    Tuesday, February 2, 2016

    8:00am
    -1.5L water

    Workout:

    10x8 Lat pulldowns @230lbs
    4x8 Cable rows (V-bar) @245lbs..Super setted each set with 10 reps of cable curls
    6x12 Upright rows on smith machine @1 plate
    4x12 Lateral dumbell raises @30lbs
    5x12 Flat barbell bench @ 225lbs

    5:30pm
    -100g Kelloggs special K protein cereal (20p 66c 7f)
    -2 Vector protein bar (22p 34c 16f)
    -Snickers (4p 32c 12f)
    -400ml Pineapple (3p 54c 0f)
    -5 cups skimmed milk (45p 65c 0f)
    -Apple (0p 18c 0f)
    -220g Tuna (56g 0c 2f)
    -38g Pringle (1p 22c 12f)
    -60g mozzarella (16p 2c 16f)
    -Muffin (5p 50c 12f)

    12:00pm
    -1.5L water

    Totals: 172p 343c 77f ~ 2753kcal
    Instagram: https://www.instagram.com/mannyfreshpinecones/
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