January 31 2012

MEAL 1 (Breakfast):

2 Whole Eggs, 3 Egg Whites, 1/2 Potato.

MEAL 2:

1 cup of Whole Wheat Pasta, 1 Chicken Breast, cup of Marinara, 2 Asparagus.

MEAL 3:

2 Sandwich Breads 1 cup of Tuna 3 Tomatoes.

MEAL 4:

1 cup of Pasta 1 chicken Breast cup of Alfredo.

MEAL 5:

1 cup of Whole Wheat Pasta 1 Chicken Breast Olive Oil 1 Orange cup of Honeydew.

Rooonaldo 6 (1/2)

Rooonaldo 5

Roonaldo 2

Rooonaldo 3

January 30 2012

MEAL 1 (Breakfast):

2 Whole Eggs, 3 Egg Whites, 1 cup of Oatmeal, Scoop of Peanut Butter, Scoop of Jelly, 2 pieces of Multi Grain Sandwich Flat Bread.

MEAL 2 (Pre-Workout):

1/2 Chicken Breast, 1/2 cup of Whole Wheat Pasta.

DURING WORKOUT (Gatorade):

Deadlift - 275lbs x 4

Incline Bench Press - 150lbs x 5

MEAL 3 (Post-Workout):

Whey Protein

MEAL 4:

1 Chicken Breast 1 cup of Pasta, 1/2 cup of Potatoes, Marinara Sauce 2 Asparagus

MEAL 5:

1 Chicken Breast 1 cup of Pasta, 1/2 cup of Potatoes.

MEAL 6:

1 Chicken Breast, 1 cup of Whole Wheat Pasta.

MEAL 7 (Bedtime):

1 Whole Grain Bread 2 Spoons of Lactose Free Cottage Cheese.

Rooonaldo

January 28 2012

MEAL 1 (Breakfast):

3 Whole Eggs, 3 Egg Whites, 1/2 potato, 1/4 Loaf of French Bread

MEAL 2:

1 Salmon, 1 cup of Rice

MEAL 3:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 4:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 5:

1 Chicken, 1 cup of Rice, handfull of Almonds

WORKOUT STATS:

Standing Military Press - 105lbs (30lbs) x 6

Hang Clean - 105lbs (30lbs) x 6

Lateral Delt Raise - 30lbs x 6

Front Delt Raise - 30lbs x 6

Hang Raise - 95lbs (25lbs)

January 26 2011

Weighed in @ 167lbs today.

January 23 2012

Chest & Back Workout - (Max Weight & Reps)

Incline Bench Press - 145lbs x 6 (50lbs) (5lbs increment next time)

Incline Dumbbell Flyes - 40lbs x 7 (Can step It Up)

Pull-Ups - 35lb x 4 (Very Hard barely Got it)

Barbell Rows - 165lbs x 6 (60lbs) (Very Hard, maybe 10lbs less)

Dumbbell Flat Bench Press - 70lbs x 5 (Hard but got easier after a couple of times)

Dumbbell Rows - 85lbs x 8 (Wore Straps, can add 5lbs)

Deadlifts - 115lbs (35lbs) (Lower Back was hurting for some reason, can step it up next time)

January 22 2011

MEAL 1 (Breakfast 10:15AM) - 2 Whole Eggs, 3 Egg Whites, 1 cup of Beans, 4 Corn Tortillas, 1 cup of Oatmeal, 1 Spoon of Jelly

January 10 2011

MEAL 1 (Breakfast):

2 Whole Eggs + 3 Egg Whites + 2 Pieces of Whole Wheat Bread

1 Cup of Oatmeal + 1 Spoon Crunchy Peanut Butter + 1 Spoon Jelly Jam

MEAL 2 (Pre-Workout):

1 Piece of Chicken Breast + 1 Cup of Brown Rice + 1 Cup of Pineapple

* During Workout Drank 1 Bottle of Powerade

WORKOUT: Hamstrings + Quadriceps + Calves

Leg Extensions 110 x 8 | 150 x 8 | 190 x 8 | 210 x 7

Dumbbell RDLs 35 x 8 | 40 x 7 | 45 x 8 | 50 x 8

Front Squat 25 x 8 | 35 x 8

Single Leg Press + Leg Press Calf Raise 45 x 8 | 70 x 8 | 85 x 7

Leg Press + Leg Press Calf Raise 125 x 10

Leg Curl 110 x 8 | 130 x 8 | 150 x 7

Dumbbell Lunges 35 x 8 | 45 x 8

Barbell Lunges + Calf Raise 60 x 8 | 80 x 8

MEAL 3 (Post-Workout):

1 Scoop of Hydrobuilder

MEAL 4:

1 Chicken + 2 Cup of Whole Wheat Pasta + 1 Spoon of Olive Oil

MEAL 5:

1 cup of Chicken + 1 cup of Black Beans & Green Beans + 1 cup of Wild Rice

MEAL 6:

Lactose Free Cottage cheese + handful of Almonds

*IE - All these days i've been eating Asparagus in between and drinking loads of water, as well as supplementing Opti-Men, DHEA, Melatonin, Biotin, Iron, Vitamin D3, Chromium Picolinate, Fish Oil, Coenzyme Q-10.

January 9 2011

Woke up Early as Fuck!!! lights went out in the house, had to help mom and dad with vehicle and garage door issue, eating was as follows:

MEAL 1 (Breakfast):

2 Whole Eggs + 3 Egg Whites + 2 Pieces of Whole Wheat Bread

1 Cup of Oatmeal + 1 Spoon Crunchy Peanut Butter + 1 Spoon Jelly Jam

MEAL 2 (Pre-Workout):

1 Piece of Chicken Breast + 1 Cup of Brown Rice + 1 Cup of Pineapple

* During Workout Drank 1 Bottle of Powerade

WORKOUT: Chest & Back

Incline Dumbbell Press 45 x 8 | 55 x 8 | 60 x 7 | 60 x 6

Pull Up's BW x 8 | BW x 7 | BW x 6

Barbell Bench Press 35 x 8 | 45 x 8 | 45 x 6

Barbell Row 25 x 8 | 35 x 8 | 45 x 9

Chest Fly Machine 110 x 10 | 130 x 8 | 150 x 6

Dumbbell Pullover 55 x 9 | 55 x 8

1 Arm Decline Dumbbell Press 45 x 8 | 55 x 7

Deadlift 45 x 8 | 45 x8

MEAL 3 (Post-Workout):

1 Scoop of Hydrobuilder

MEAL 4:

1 Milanesa Steak + 1 Chicken + 1 Cup of Brown Rice + 1 Cup of Bow Tie + 1 Spoon of Olive Oil

MEAL 5:

1 Chicken + 2 cups of Whole Wheat Pasta + Marinara + 1 spoon of Olive Oil

MEAL 6:

Lactose Free Cottage Cheese + Handful of Almonds

Kanye WTT

Oklahoma

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January 5 2011

Meal 1 (10:38AM): 3 Whole Eggs, 2 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Walnuts, 1 Spoon of Jelly Jam.

January 4 2011

Meal 1 (10:38AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Workout (12:50 - 1:32):

Military Press: 6 x 25 / 7 x 25 / 8 x 25

RDL: 8 x 35 / 8 x 45 / 8 x 65

Barbell Row: 8 x 45 / 6 x 65 / 4 x 65

Pull Ups: Bodyweight x 6 / BW x 6 / BW x 7

Meal 2 (Post Workout): Protein Bar With Water

Meal 3 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 4 (4:00PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 4 (6:05PM): 1/2 Cup of Walnuts, 1 Cup of Oatmeal, 6oz of Cranberry Juice

Meal 5 (8:00PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 6 (8:00PM): Oranges

Meal 7 (11:58PM): Lactose Free Cottage Cheese & Mixed Nuts

January 3 2011

Meal 1 (10:18AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Meal 2 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 2 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 3 (3:00PM): 1/2 Cup of Walnuts, 1 Cup of Oatmeal, 6oz of Cranberry Juice

Meal 4 (4:05PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 5 (6:00PM): 1 Cup of Oatmeal & Walnuts & Cranberry Juice.

Meal 6 (8:00PM): Protein Bar

Fucked up that night and got Drunk, Slept at like 2:40AM

January 2 2012

Meal 1 (10:38AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Workout (12:50 - 1:32):

Bench Press: 10 x Bar / 10 x 25 / 8 x 35 / 8 x 35

Squat: 8 x Bar / 6 x 35 / 7 x 35 / 8 x 35

Deadlift: 8 x 35 / 8 x 60 / 8 x 60

Dips: Bodyweight x 6 / BW x 8 / BW x 10 / BW x 8

Meal 2 (Post Workout): Protein Bar With Water

Meal 3 (3:25PM): 1 Piece of Chicken Breast, 2 Cups of Brown Rice, 2 Chicken Tacos, 1/2 Cup of Emerald Mixed Nuts.

Meal 4 (6:12PM): 1 Whole Egg with Tomato Sauce, 1 Chicken Taco.

Meal 5 (7:11PM): 1 Piece of Salmon, 1 cup of Whole Wheat Pasta.

Meal 6 (10:19PM): 1/2 cup of Emerald Mixed Nuts, 1 cup of Lactose Free Cottage Cheese.

January 1st 2012

So Far, I woke up and ate:

Meal 1 (11:33AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Orange, 1 Banana, 2 Cups of Oatmeal, 1 cup of Cranberry Juice, 1 Spoon of Crunchy Peanut Butter.

Meal 2 (2:15PM): 3 Small Pieces of Steak, 1/2 a Potato, 1 Tomato.

Meal 3 (4:03PM): 1 Gala Apple.

Meal 4 (6:10PM): 1/2 Salmon, 1 cup of Green Beans & Carrots.

Meal 5 (8:22PM): 1 cup of Whole Wheat Pasta, 1/2 cup of Turkey.

Meal 6 (10:53PM): 2 spoons of Lactose Free Cottage Cheese & Mixed Emerald Nuts.

BODYWEIGHT: 150lbs

DECEMBER 31st 2011

Ok this post is for yesterday cuz i didn't get a chance to update:

eat yesterday and it was great:

Meal 1: 2 Whole Eggs, 3 Egg Whites, 2 Pieces of White Bread Toast, 1 Orange, 1 cup of Oatmeal, 1 Spoon of Peanut Butter Crunchy, 1 Spoon of Jelly Jam.

Meal 2: 1 cup of Lactose Free Cottage Cheese, 1 cup of Mixed Emerald Nuts

Meal 3: 1 1/2 pieces of Chicken Breast, 2 cups of Brown Rice, 1/2 cup of Mixed Emerald Nuts, cup of tomatoes, 1 Orange

Meal 4: 1 cup of Honeydew Melon

Meal 5: 1/2 cup of Brown Rice, 1/2 piece of Chicken Breast

Meal 6: 1/2 cup of Turkey, 4 Large Asparagus Pieces

Meal 7: 3 spoons of Lactose Free Cottage Cheese.