After I cleaned the shit up, I headed on to the gym at around 12:30pm, still on an empty stomach. Heres a breakdown of some things:

DIET: Alright, I don't have any calipers yet, so I am giving an educated guess as to what my bodyfat is until I get them. Seeing that I can still somewhat see my abs, I am between the 9-14% mark. I will use 14% just for the hell of it to measure my calories for this week. Here are my stats:
1. 210 pounds
2. 14% bodyfat (or there abouts)
3. Body Temp. = A low 97.0

This is how I do my calorie calculations.
At 210 pounds and 14% bodyfat, I will have around 28 pounds of total bodyfat. Thus, 210 - 28 = ~182 pounds of Lean Body Mass (LBM). Lets say I wanted to get to 6%, this is 8% fat (~16 pounds) I will need to get rid of. Thus, at 6%, I should be at around 194 pounds. Now, with a measly 3 week diet, I will not get to my goal, but at a 1.5-2 pound fat decrease/week, I should lose a good 4.5 to 6 pounds of fat. This would bring me to a bodyweight of 205.5 to 204 pounds, and a BF% of 11-12%. Anyway, I'll know a lot more when I get my calipers. Sorry on this. Let's hope I am a little leaner than I am making myself out to be.

HOW MANY CALORIES/DAY WILL I EAT?
I make this real simple. I just multiply my LBM by 10 and 12, and I use this range as a starting point. It is not totally accurate, but close to it, and has always worked for me. Here's the calculations:

182 lbs (LBM) X 10 = 1820 calories/day
182 lbs (LBM) X 12 = 2184 calories/day

Therefore, 1820-2184 will be the range of calories I will eat each day. I will probably eat at the upper end, in case I have to start taking away calories due to a decrease in fat loss. I will divide this amount into 3-4 meals per day. I am going to eat foods/meals that are at least 75-85% fat, 15-25% protein, and as few carbs as possible. This is what I ate today so far:

MEAL #1: ~2:30 PM
6 Tablespoons of Heavy Whipping cream
2 Tablespoons of Canola oil
1 scoop of Designer Protein (~17.5 grams)
1-2 teaspoons of generic Metamucil
1 packet of Equal
Mix this up into a pudding and eat.
this comes out to be 621.5 calories (Fat: 86.2%, protein: 11.9%, Carbs: 1.9%)

MEAL #2: ~6:00 PM
27 SLICES PEPPERONI
4OZ SPAM (1/3 CAN)
Total: 83.3% fat, 16.7% protein, ~0-2% carbs
Total calories = 767

MEAL #3: ? (haven't had it yet)
Another pudding meal.

Total calories for the day = 2010

***Note, I will plan on eating this way everyday for each weekday until I need to make changes, OR when I get tired of the foods I am eating.

SUPPLEMENTS:
Lipokinetix: 2 pills twice today.

Caffeine (200mg): 1 with each Lipo dose

Yohimbe Fuel: 1 capsule with each Lipo dose

ALA: 300 mg X 4 doses spread out through
the day before meals.

NOTE: I took this stack upon waking in the morning ~9:30 am on an empty stomach. Typically, I would do cardio about 1/2 an hour to an hour after this, but I didn't get much sleep and I had an appt. with the Doc. I took another stack at 12:00 before I went to the gym. I would have done a third dose but I forgot. This will increase with time.

Yohimbine note: This supplement becomes useless when insulin is present. Therefore, I take it on an empty stomach in the morning when insulin levels are low. Then, each dose after this is taken either 2 hours before or after each meal. Now, once ketosis is established, it is debatable on whether or not you have to worry about this because insulin levels will already be low. But, I'll be on the safe side and just do the 2 hour plan. Also, I cannot take Yohimbine (the whole stack for that matter) after 4 pm because I will be up all night.

MONDAY'S WORKOUT: Legs, Back, Bi's, Abs

This is a plan that I retrieved from Lyle McDonald, and has worked best for me. The purpose of this workout is to keep the muscles in a state of growth and/or prevention of muscle loss. Then,it is built for depletion of muscle glycogen. Here is what it looks like:

Leg Press: 2 warm-up sets of 12 reps.
3 sets of 6-10 reps

Close-Grip Cable Rows: 3 sets of 6-10 reps

Barbell Rows: 1 set of 8-10 reps.

Barbell Curls: 2-3 sets of 8-10 reps.

Standing Calves: 3 sets of 6-8

Sitting Calves: 2 sets of 15-20 reps

Decline Crunches with 25 lb weight: 3 sets of 12. 6 second negative and a 2 second squeeze at the top.

Notes: I rest 2-3 minutes between each set. I use a 2-4 second negative motion. I only go to concentric/positive failure.

After the abs, I rest 3-5 minutes and do a circuit of exercises for the muscles I just worked. These exercises are for the sole purpose of depleting glycogen, and not done to break down the muscles to any degree. Therefore, these exercises will be done using around 50% of my 1 rep max and/OR a weight that I can do for 20-25 reps with somewhat ease. I do not go to any kind of failure with these sets. I keep the sets in a circuit training mode with only a 1 minute rest between exercises. Also, I do not incorporate legs and calves into this set at all because I will be doing stationary bike after, and I find that the two together makes me overtrained. This is what the circuit looks like:

Close-grip cable rows: 20 reps

rest 1 minute

Underhand cable rows: 20 reps

rest 1 minute

Barbell Curls: 20 reps

Rest 1 minute

Close-Grip Cable Pulldowns: 20 reps

Rest 1 minute

Leg Pull-ins (lower abs): 20 reps.

DONE!

I then go to the Stationary Bike and ride it for 20-30 minutes using HIIT to help burn more muscle and liver glycogen.

*Notes: I will usually do 2-A-Day Cardio sessions on Monday and Tuesday to help burn glycogen levels faster. Therefore, It will quicken my descent into ketosis.

*More Notes: Pertaining to the workouts for Monday and Tuesday. Because the body is still fairly glycogenated on Monday and Tuesday, OR at least more glycogenated than later on in the week, this is the times to train heavy because insulin levels will be higher, as well as other factors.

MOOD: Wish I could have had more rest last night but oh well. For the most part, I was fine until half way through my workout. I started feeling a little light headed due to the decrease in glycogen levels. My strength levels were fairly good at first, but as the workout went on, my strength dramatically decreased. This is a good sign because I am depleting the muscles (and hopefully the liver to a degree) of their glycogen. Anyway, I can't get up too fast or else I will get a major head rush. Mondays and Tuesdays always suck until you have established ketosis.

Conclusion: I am probably forgetting a lot of things, and i did not really go into details about things, but I think I answered the major points for what my Monday schedule are like. I did not do a 2nd session of cardio for the day but will tomorrow. Also, I will try not to repeat the same thing twice each week. In other words, next Monday, I will not explain how I got my calories, etc. unless there are changes. This will help me focus on other things that I may have missed.

Finally, if there are any questions, I will try to explain them in greater detail if asked. Also, I still have a few questions that I have no answers to yet, so i will be asking for your expertise advice as well. I probably didn't do a very good job with this first post and will try and improve as we go.
Well, dissect the SON-OF-A-BITCH if you want.
MR. BMJ
12/4/2000

Nice post MR. BMJ.
Keep it up. =)
-R