*MonStar1023 Shift Diet Journal*

[MonStar1023]

WEEK 1, DAY 2- Monday, August 20, 2001

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet. Stage 2.
Total Calories: 2390
Total (g) Protein: 154g
Total (g) Carbs: 18g
Total (g) Fat: 165g

Sleep.
8 hours of sleep last night.. Need to keep it up no matter what! Took 6 mg. of melatonin to ensure deep sleep.

Supplements.
Took a good multi-vitamin 2x today, ECA Stack 2x today as well, morning and afternoon, and took 10g of creatine after workout.

Training. Chest.
low-incline dumbbell presses 80x10; 80x9; 80x8
weighted dips 35x9; 35x8; 35x8
flat dumbbell flyes 60x10; 60x9; 60x8
pec-deck flyes 120x15; 120x15; 120x15
(supersetted with)
crossbench dumbbell pullovers 70x10; 70x9; 70x8

Training Comments.
GREAT WORKOUT! Really hit my pecs hard! Seriously fucked them up completely. Chest got a great pump and a great feeling of overall exaustion. Incline presses hit upper pecs hard, VERY intense. Dips hit lower and middle pecs all the way and really hit failure. Flyes stretched out my pecs completely and really finished them off with a good pump.. the superset of pec-deck and pullovers seriously blew my pecs up completely. GREAT pump from the superset, good burn, hit pecs, serratus, and intercostals all hard.

Training Length.
Lasted around 30 minutes. Brief and INTENSE, just the way I like it.

Water.
Took in a good amount all day long... Need to keep it up.

9-Month Anniversary with my girlfriend Brittany.. still stuck to diet though 100%.

 

[Murman]

Hello MonStar1023

Good luck in your diet

Can you post what you are eating on High Cal's Days and what your eating on Low Cal's day's?

Thanks

 

[MonStar1023]

Murman...

Whatsup bro... its a little too much trouble to post exactly what I am eating each day because its always changing and I never have like that much time to be writing down each exact things.. on the low-carb days though Ill stick to high-fat foods like cheese, eggs, pork rinds, hot dogs, sugar-free jello, heavy whipping cream, ranch dressing, hamburgers, steak-ums, 0-carb protein bars, dry cashews, things like that.. On the carb-up days Ill eat cereals, pasta, rice, potatoes, some sugars too like pancakes with syrup first thing in the morning.

 

[MonStar1023]

WEEK 1, DAY 3- Tuesday, August 21, 2001

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet. Stage 2.
Total Calories: 1345
Total (g) Protein: 58g
Total (g) Carbs: 9g
Total (g) Fat: 119g

Sleep.
8 hours of sleep last night.. took 6 mg. of melatonin to ensure deep sleep.

Supplements.
Took a good multi-vitamin 2x today, MD6 2x today as well, morning and afternoon, and took 10g of creatine after workout.

Training. Back, Calves.
wide-grip front chins (bodyweight) 10x10x10
bentover reverse-grip ez-bar rows 195x8; 195x8; 195x8
v-bar pulldowns 150x8; 150x8; 150x8
seated v-bar cable rows 180x8; 180x8; 180x8
(triple drop-sets)
one-dumbbell calf raises 60x12, 40x10, 20x8; 60x10, 40x8, 20x7; 60x10, 40x8, 20x8

Training Comments.
Workout went pretty good for the most part I guess. Definitely wasnt as intense as yesterday though I guess the low-carbs are starting to kick in. Back got a pretty good workout. Chins hit lats hard, bentover rows definitely hit my lats and rhomboids hard.. maybe went a little TOO heavy on those. Pulldowns kinda sucked didnt get too good of a contraction- lats were exausted. Seated rows were GREAT though. Loved them good contraction and went heavy. Calves got a great burn and feeling of exaustion with all of the triple drops.

Training Length.
Workout lasted approximately 30 minutes.. brief and intense.

Water.