Ok, feel pretty good today. Amazing how much a difference carbs make, just a small amount like 1/2c. oats and 1/2c. beans. Tomorrow it drops off another 13 gr.,so it will be 75 gr. carbs total, and that is including the soup, which is really inconsequential. 24 of the grams of carbs comes from the soup/broth.
Tomorrow will be 2 workouts, one early morning, and then one later about 6 before the gym closes. These will be rep ranges of light weight for maximal glycogen depletion. Todays workout was simply 2 30 minute posing sessions.
Breakfast 8:45 p/c/f/cal.
¼ cup oats 2/13/0/75
3 egg whites 9/0/0/45
2 sc. Whey protein 35/0/0/190
½ tbsp. Flax oil 0/0/7/70
1/8 tbsp. Safflower oil 0/0/1.7/17.5
4 cups water
Totals……46/13/8.7/397.5
(supplements)….7 amino acids, 1 gr. Vit. C, 5 gr. Glutamine, 400I.U. Vit. E, Multi vitamin
Salt snack 10:45
2 tbsp. Lipton savory herb with garlic…sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Posing 30 minutes on mandatories only
PWO 11:45
PC plus (1 ½ sc) 42/0/0/165
Oatmeal (¼ c.) 3/20/0/112
Flax oil (½ tbsp.) 0/0/5/55
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….45/20/6.7/349.5
Supplements…amino acids (7), Vit. E 400 I.U.
Meal 3...3:00 (salted my chicken)
Chicken (6 oz.) 39/0/0/187
Leafy salad (2c.) 0/10/0/40
Broccoli (1c.) 0/5/0/20
Flax oil (½ tbsp.) 0/0/5/55
Safflower oil (1/8 c.) 0/0/1.7/17.5
3 cups water
Totals…..39/15/6.7/319.5
Supplements…amino acids (7), B-Complex, Vit. C 500 mg. Calcium 660 mg.
Salt snack: 5:00
2 tbsp. Lipton savory herb w/ garlic….sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Meal 4: 6:00
2 sc. Whey protein 40/0/0/205
Flax oil (1 tbsp.) 0/0/14/130
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….40/0/15.7/352.5
Supplements…..amino acids (7), Vit. C 500 mg., Creatine select 5 gr.
Meal 5: 9:00
2 sc. Whey protein 40/0/0/205
Flax oil (1/4 tbsp.) 0/0/3.5/32
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals…..40/0/5.2/254.5
Supplements….Vit. C 500 mg., B-Complex 100, Creatine select 5 gr.
Posing 30 minutes on routine
Meal 6:
Chicken (6 oz.) 39/0/0/187
Salad (1 c.) 0/5/0/20
Broccoli (1c.) 0/5/0/20
Oats (1/8c.) 1/6/0/37
Totals…..39/16/0/264
Supplements…Creatine select 5 gr.
Totals for the day……249/88/43/2037
United StatesTomorrow will be 2 workouts, one early morning, and then one later about 6 before the gym closes. These will be rep ranges of light weight for maximal glycogen depletion. Todays workout was simply 2 30 minute posing sessions.
Breakfast 8:45 p/c/f/cal.
¼ cup oats 2/13/0/75
3 egg whites 9/0/0/45
2 sc. Whey protein 35/0/0/190
½ tbsp. Flax oil 0/0/7/70
1/8 tbsp. Safflower oil 0/0/1.7/17.5
4 cups water
Totals……46/13/8.7/397.5
(supplements)….7 amino acids, 1 gr. Vit. C, 5 gr. Glutamine, 400I.U. Vit. E, Multi vitamin
Salt snack 10:45
2 tbsp. Lipton savory herb with garlic…sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Posing 30 minutes on mandatories only
PWO 11:45
PC plus (1 ½ sc) 42/0/0/165
Oatmeal (¼ c.) 3/20/0/112
Flax oil (½ tbsp.) 0/0/5/55
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….45/20/6.7/349.5
Supplements…amino acids (7), Vit. E 400 I.U.
Meal 3...3:00 (salted my chicken)
Chicken (6 oz.) 39/0/0/187
Leafy salad (2c.) 0/10/0/40
Broccoli (1c.) 0/5/0/20
Flax oil (½ tbsp.) 0/0/5/55
Safflower oil (1/8 c.) 0/0/1.7/17.5
3 cups water
Totals…..39/15/6.7/319.5
Supplements…amino acids (7), B-Complex, Vit. C 500 mg. Calcium 660 mg.
Salt snack: 5:00
2 tbsp. Lipton savory herb w/ garlic….sodium 1160 mg.
Totals…0/12/0/50
3 cups water
Meal 4: 6:00
2 sc. Whey protein 40/0/0/205
Flax oil (1 tbsp.) 0/0/14/130
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals….40/0/15.7/352.5
Supplements…..amino acids (7), Vit. C 500 mg., Creatine select 5 gr.
Meal 5: 9:00
2 sc. Whey protein 40/0/0/205
Flax oil (1/4 tbsp.) 0/0/3.5/32
Safflower oil (1/8 tbsp.) 0/0/1.7/17.5
3 cups water
Totals…..40/0/5.2/254.5
Supplements….Vit. C 500 mg., B-Complex 100, Creatine select 5 gr.
Posing 30 minutes on routine
Meal 6:
Chicken (6 oz.) 39/0/0/187
Salad (1 c.) 0/5/0/20
Broccoli (1c.) 0/5/0/20
Oats (1/8c.) 1/6/0/37
Totals…..39/16/0/264
Supplements…Creatine select 5 gr.
Totals for the day……249/88/43/2037