July 30th - Tuesday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat	Alcohol	Sodium
5:00	Dairy	Medium Egg - 4 whole egg	Kroger	0	24	16	0	240
5:00	Butter	Unsalted Butter - 1/4T	Kroger	0	0	2.75	0	0
5:00	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0	0	0
5:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
5:00	Supplement	Men's Multivitamin	Kroger	0	0	0	0	0
5:00	Supplement	B-6 100 mg - 1 tablet	Nature's Bounty	0	0	0	0	0
5:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0	0
5:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0	0
5:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
5:00	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5	0	260
5:00	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0	0	10
5:00	Supplement	ReFirm AM Full Body Burn - Enhanced Formula	Complete Nutrition	0	0	0	0	0
8:00	Fish	Tilapia - 5 oz	Kroger	0	30	2.5	0	75
8:00	Seasonings	Japanese Style Panko bread crumbs - 1/2T	Private Selection	1.3125	0.0625	0.03125	0	5
8:00	Fruit	Plum - Fresh - 1 count (2 1/8" diameter 66g)	Kroger	8	0	0	0	0
8:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
8:00	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0	0
8:00	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0	0
8:00	Supplement	BCAA Powder - Unflavored - 5g - 1t	Optimum Nutrition	0	0	0	0	0
11:30	Supplement	Vanazolol - Fat Burner - 2 capsules - 50mg	Anabolic Research	0	0	0	0	0
11:30	Fish	Tilapia - 8 oz	Kroger	0	48	4	0	120
11:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0	10
11:30	Vegetable	Pumpkin - Steamed - 3 oz	N/A - Garden	6	0.6	0	0	0.6
11:30	Vegetable	Squash/Zuchini - Steamed - 3 oz	N/A - Garden	2.7	1.8	0.3	0	9
11:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
11:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
1:30	Oatmeal	100% Whole Grain Oats - 1/2 cup	Kroger	27	6	2.5	0	0
1:30	Seasonings	Dark Brown Sugar - 1 tsp	Kroger	4	0	0	0	0
3:30	Fruit	Peach - Fresh - 1 count (large)	Kroger	17.3	1.6	0.4	0	0
3:30	Supplement	Vanazolol - Fat Burner - 2 capsules - 50mg	Anabolic Research	0	0	0	0	0
3:30	Snack Foods	Honey Dry Roasted Peanuts - 1.5 oz	Planter's	10.5	10.5	19.5	0	165
6:30	Prepared Foods	Salad, no cheese, no dressing - 10 oz	Kroger	9.1	3	0.2	0	0
6:30	Vegetable	Squash/Zuchini - Steamed - 3 oz	N/A - Garden	2.7	1.8	0.3	0	9
6:30	Vegetable	Cucumber - 8 1/4" (301g) w/Peel	N/A - Garden	10.9	2	0.3	0	6
6:30	Fish	Tilapia - 8 oz	Kroger	0	48	4	0	120
6:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0	10
6:30	Vegetable	Pumpkin - Steamed - 3 oz	N/A - Garden	6	0.6	0	0	0.6
6:30	Dessert	Chocolate Chip Cookie - 1 count - Deli	Kroger	19	1	7	0	100
6:30	Yogurt	Deluxe Frozen Nonfat Greek Yogurt - Rasberry - 1/4 cup	Kroger	10	3	0	0	27.5
9:00	Fish	Tilapia - 5 oz	Kroger	0	30	2.5	0	75
9:00	Seasonings	Japanese Style Panko bread crumbs - 1/2T	Private Selection	1.3125	0.0625	0.03125	0	5
9:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
9:00	Supplement	B-6 100 mg - 1 tablet	Nature's Bounty	0	0	0	0	0
9:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0	0
9:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0	0
9:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
7/30/2013				182.58	217.28	73.94	0.00	1247.70
			Carb	Protein	Fat	Alc	Calories	Sodium
		Act Calories:	730.3	869.10	665.44	0	2264.84	1247.70
		Act Percentages:	32.25%	38.37%	29.38%	0.00%
		Goal by gram:	205	218.75	70	N/A
		Goals:	35.27%	37.63%	27.10%	N/A	2325	3047.5
		Diff Percentages:	-3.02%	0.74%	2.28%	N/A	-60.162	-1799.80

July 30th - Tuesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+111 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+115 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+123 pts)
• 215 lb x 7 reps97.5 kg x 7 reps215 lb x 7 reps (+128 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 135 lb x 20 reps61.2 kg x 20 reps135 lb x 20 reps (+89 pts)
• SS1

Wide-Grip Chin-Up:

• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• 12 reps12 reps12 reps (+90 pts)
• SS1

Incline Dumbbell Bench Press:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+97 pts)
• SS2

Close Grip Chin-Up:

• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• 12 reps12 reps12 reps (+74 pts)
• SS2

Bent-Arm Dumbbell Pullover:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+24 pts)
• SS3

Seated Cable Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+44 pts)
• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+50 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• SS3

Cable Crossover:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• SS3

Machine MTS High Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+44 pts)

Dumbbell Side Bend:

• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+39 pts)
• 60 lb x 20 reps27.2 kg x 20 reps60 lb x 20 reps (+39 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• SS4

Weighted Decline Sit-Up:

• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• 20 reps20 reps20 reps (+29 pts)
• SS4

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS5

Hanging Straight Leg Raise:

• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• 10 reps10 reps10 reps (+5 pts)
• SS5

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 195 lb x 15 reps88.5 kg x 15 reps195 lb x 15 reps (+30 pts)
• 195 lb x 15 reps88.5 kg x 15 reps195 lb x 15 reps (+30 pts)
• 205 lb x 15 reps93 kg x 15 reps205 lb x 15 reps (+33 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 215 lb x 12 reps97.5 kg x 12 reps215 lb x 12 reps (+34 pts)
• 215 lb x 12 reps97.5 kg x 12 reps215 lb x 12 reps (+34 pts)

Cycling (stationary):

• 0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 %0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 %0:45:02 || 10.2 mi || 14 mph || 14 BPM || 4 % (+257 pts)