[T-Cake]

T-Cake's Diet & Exercise Log, version 3.5

Well, guess I'm going to start up my log because I personally like the accountability.

Goal: To drop as much body fat as possible while simultaneously adding lean body mass (muscle).

Start Date: Sunday, February 10, 2008

End Date: TBD

Workout Goals:
* 6 out of 7 days per week of gym time
* 3 of 6 days are purely cardio sessions, preferably HIIT, 60 minutes total
* 3 of 6 days are lifting (will post details below)
* "Off" days from training are Wednesdays
* All training is done in the morning before my first meal and before work.

Food Goals:
* 6 days a week I aim to eat between 1500-1600 calories
* My macronutrient ratio goal is 40% protein, 30% carbs and 30% fats (also known as 40/30/30).
* Saturdays are my cheat days; I tend to log them recently but I do not traditionally keep the same macro goals as I do during the workweek.

Supplements:
I choose to take Anafit (AF) supplements whenever possible. Here is my list of what I take and when:

Morning, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)

Morning, post-shower:
2 pumps P7 Orange on forearms

Lunchtime:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

Dinnertime:
2 Sesapure
3 Glucorell

Current Lifting Split:
Though I lift 3 days per 7-day week, I keep a 4-day split so I can manage to get everything done without my lifts "expiring". Here are the lifts I plan to do this next 6 weeks:

Day 1: Heavy Day (always on Mondays)
* Pendlay Rows
* ATF Back Squats
* Rack pulls (from knee height)
* Hammer Strength Iso-Lateral Shoulder Press

Day 2: Circuit Day #1
Circuit A @ Leg Extension machine
1. Leg extensions
2. Drag barbell "curls"
3. Ceiling ab presses (glute pushes)
Circuit B @ Cable Station
1. Cable squat w/ medicine ball between knees
2. 1-arm cable row, standing
3. 1-arm cable tricep pressdown

Day 3: Circuit Day #2
Circuit A @ Cable Station
1. Face pulls w/ rope grip
2. Cable bicep curls w/ rope grip
3. Reverse crunches
Circuit B @ T-Bar Row Station
1. T-bar rows
2. Standing Arnold Presses
3. Step-box up & overs (plyo)

Day 4: Circuit Day #3
Circuit A @ Squat Rack or a corner
1. Lumberjack squats
2. 1-arm tricep row + push-up
3. Leaning lateral DB raises
Circuit B @ Decline Bench
1. DB decline bench press
2. Weighted decline sit-ups
3. DB standing military presses

Wish me luck!

	ALCAR Acetyl l Carnitine

	Cardio Breeze Cardio Breeze is designed to enhance energy and endurance.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Green Tea Green tea is a plentiful source of anti-oxidents. One of these EGCG has been found to be the most effective at raising metabolic rate.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.