[T-Cake]

Food + Exercise Log for Thursday, July 3, 2008

Exercise


Cardio:
30 minutes Arc Trainer HIIT (30 sec pace, 30 sec crouched and sprinting)
5 minutes treadmill walking, 12% incline @ 3.2mph

Sporadic Lifting:
Lat Pulldowns SS with Standing Arnold Presses
75# x 15 x 2 sets superset with 15# DBs x 15 x 2 sets

Flat Bench DB Press SS with Woodchoppers
1st set: 25# DBs x 15 SS with 15 Woodchoppers using 4# medicine ball
2nd set: 12 reps of each
3rd set: 10 reps of each

Cicuit x 2 rounds:
1. BB Bicep Curl 21s w/ 30# curl bar
2. Reverse squats on Hack squat machine: Lever + 90# x 15
3. BB Bent-over rows, overhand grip: 50# curl bar x 12

Not too bad. A great workout overall; my heart's more in the cardio right now than the lifting because of my goals, so I just did these lifts on a whim. I'll put a concrete plan for conditioning in place later. Just goin' easy.

Morning Supplements:
2 Sesapure
1 Glucorell
2 Levorex
2 Thermorexin
Yohimburn ES
1/2 Tbsp Beta-alanine ---> Added this back in today.
1/2 Tbsp Taurine ---> Added this back in today.
2 pumps P7 Orange on forearms (post-shower)

Lunch Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
2 ALCAR
3 Neurogenex
Women's multi-vitamin
Vitamin C, K, Zn, Mg, Ca

Evening/Dinner Supplements:
2 Sesapure
3 Glucorell
Fish Oil
Vitamin E
Glucosamine chondroitin MSM

Food

M1:
- 10 oz Gatorade

M2:
- IsoPure ZeroCarb Juice, 1 bottle

M3:
- FlatOut Light wrap + 2 extra lean turkey burger patties + 1 c spinach + 2 Tbsp hummus
- 1/2 c cous cous + 2 Tbsp reduced-fat feta cheese

M4:
- 1/4 c blueberries
- 6 almonds

M5 @ Ale House:
- 1/2 c rice & beans
- Shrimp + Crab Quesadilla w/ spinach

M6:
- 2.5 oz deli turkey + 6 broccoli flowerets + 1 Tbsp hummus

TOTALS:
1759 calories
Fat: 60g, 32%
Carbs: 147g, 29%
Protein: 167g, 39%

	ALCAR Acetyl l Carnitine

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

	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.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.