Mac's 2012: "The Transformation Log"

[macapple]

Day 6 Diet

Breakfast 7:00
3 Whole Eggs
.05 Shredded Cheese
1/2C Oatmeal
1 Scoop Protein

Morning Snack 10:00
4oz. Chicken Breast
1 Tbls Peanut Butter
1/2C Oatmeal
1 Scoop

Lunch 12:30
8oz. Chicken Breast
1/2 Brown Rice
1/2 Red Beans
1C Broccoli

Afternoon Snack 4:00
4oz Chicken Breast
1oz Almonds
2oz French Bread (it what was available)

Dinner 6:00
8oz Chicken
1C Broccoli
1/2 Avocado

Evening Snack 9:00
1 Scoop Casein

Calories total up to 2500 split up 48/29/23. Protein is at 295g, Carbs 142 and Fat is 78g.

 

[gymjunkie09]

Thats great advice but I don't know how it's going to go until I start lifting.

Do you, or anybody use a pre-wrok out while on cycle? I'm such a stim junkie, I loved my N2KTS!

I will after I drop albuterol, I'm not big on stims bro...

 

[macapple]

Man, I 've been getting some horrible indigestion the last couple days.....

 

[zedhed]

Eat apples! They are amazing on how they settle most peeps stomchs, but most peeps dont know about them. Good luck bro!

 

[macapple]

Day 7 Work Out Update

In the gym this morning about 6 am, all went well. Hit an all time high on Deadlifts so I'm pretty happy about that....

Deads

Warm Ups
8@115
5@135
2@155

5@205
5@205
5@205

Leg Press

10@320
10@320

Bicep Dumbbell Curls

6@45 - this was a bit heavy and started to lose form last couple reps
8@40
8@40 - more of a manageable weight for me

Lat Pull Downs

8@130
8@130
7@130 - Struggled a little on last rep and couldn't pull it all the way down

Standing Calf Raises

Calves were still a little sore from 5k run and workout this weekend so I decided to give them a little extra rest

Abs

100 Ball Crunches
50 Bicycle Crunches

 

[macapple]

Eat apples! They are amazing on how they settle most peeps stomchs, but most peeps dont know about them. Good luck bro!

Perfect! I'll try anything right now, I've gone through a whole bottle of Tums in the last 3-4 days.

 

[macapple]

Day 7 Diet Recap

2726 was the final tally of calories, marco look like 47/25/28. That's 315g of protein, 168g of carbs and 83g of fat.

Just another day, nothing to exciting.....diet is pretty boring. It's only week 1 and the wife is already complaining about chicken. haha! I might be divorced by week 6.

Pre-Workout

1C Oatmeal
1 Scoop of Protein

Breakfast

3 Whole Eggs
.5oz Cheese
1/2C Oatmeal
1 Scoop of Protein

Morning Snack

4oz. Chicken Breast
1 Scoop of Protein
1/4C Pistachios

Lunch

8oz. Chicken Breast
1/2C Brown Rice
1/2C Red Beans
1C Broccoli

Afternoon Snack

1/2C Oatmeal
1 Scoop of Protein
32g Peanut Butter

Dinner

8oz. Chicken Breast
1/2 Avocado

Evening Snack

1 Scoop of Casein

 

[dmk777]

Hey Mac , your diet and training is looking real tweaked up......nice work : }

 

[macapple]

Day 10

Sorry I've been MIA for the last couple days....we have some friends and family come in for a visit. I have not tracked my diet the last two days but things are pretty much the same, Wednesday night we ate out. I had chicken and a potato with veggies. Thursday I mostly survived on Oats, Protein and nuts, we were back home for dinner so I had the typical chicken dish. We may be off on adventures so my the next couple days might be repeats of Thursday.....I'll just need to find a way to add some more calories.

The cycle has been going great....had a few sore injection spots at the start but my body has been getting used to it. I am already seeing a difference in the mirror, I am losing fat but leaning out very well. The scale has me up a couple pounds as well...I haven't seen much, if any sides yet, although I am feeling a bit more emotional. I'm very aware of some new emotions that I am not used to feeling (jealousy and insecurity) ...we'll see how things progress.

Work Out Session went well today. I really love being in the gym on days like today, just so focused and could feel every muscle working.

Incline Bench Press
Warm Up Chest Dips
10@BW
10@BW

8@95
5@15
2@135

7@155
6@155
6@155 - I thought I would be able to push up 8 reps per set but got stuck on 7 the first time so I really squeezed out the 6. Felt good.

Dumbbell Bench Press
6@65
6@65
6@65 - Should be able increase weight or up the reps next session

Dumbbell Shoulders Press
8@45
7@45
8@45 - Shoulder are always pretty taxed by the time I get to them but exercise felt good.

French Press
8@55
8@60
8@60

Seated Calf Raises
10@90
10@90
10@90 - I do a hold count of 5 when I'm contracted up and when their stretched out.

Abs
100 Ball Crunches

I am going to start adding a fasted cardio next week on my off days. I'll add that into my daily diet log.

 

[dmk777]

Great workout Mac!