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Darkhorse

Well if it's a depletion day you're not in too bad of shape. At least go out on a moderate intensity 60 minute run, then afterwards bust out some pushups, crunches, A2G squats holding onto something. Get creative enough to sap your muscles dry.

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markdk86

Luckily I have 10 days of the course left so it won't interfere much. Cardio i'll definitely do.

markdk86

Monday Depletion - Missed due to schedule

Instead I did 30 minutes of stairs when I got out of work, gym was closed. In addition I did pushups and abwork.

Meal 1:


Meal 2:


Meal 3:

Meal 4:


Totals: 1180 Calories (low) 57gfat (high) 61carb(little high) 126pro

I need to go grocery shopping. Having EMt classes doesn't make my diet the easiest to configure. Next workout will be the tension workout.

markdk86

No workout today, tomorrow is Tension and the begining of the Card Load.

I'm no longer posting all nutritional info of what I eat, just the days final totals because it takes too long.

Meal 1:

• 2 Egg Whites
• Low Carb Bread
• Fish Oil
• Soymilk
• Case Pro

Meal 2:

• Tuna
• Fish Oil

Meal 3:

• Milk
• Skinless Grilled Chicken Brest

Meal 4:

• Beans
• Skinless Grilled Shicken Breat
• Fish Oil

Meal 5: Didn't meat needs to I took more in

• Cup Cot. Cheese

Totals:

Calories 1340 Fat 33 Carbs 66 Protein 188

hrdgain81

Dude, I know your still getting this diet together, but please dont ever injest soy milk ... its just not good at all in any way shape or form. With prolonged use it melts your balls, makes you grow man boobs, and strips you of your god given right to free speach.

soy is satan's final solution

hrdgain81's Sig:

I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

markdk86

I found out it isn't the greatest thing to drink, but I bought it and don't want my money to go to waste and it expires in another week. I've had it for a bit now.

markdk86

Wed. Tension Workout

Meal 1:

• Fish Oil
• Skinless Chicken Breast
• Low Carb Bread

Meal 2:

• Nuts

Meal 4:

• Skinless Chicken Breast
• Wheat Bread
• Fish Oil

Totals pre-workout and carb loading phase: Calories 952 Fat 32.5 Carbs 33 Protein 101

Pre-Workout Meal: Carb and Protein

• Milk
• Whey

Tension Workout:

1. Squats 2x6
2. Leg Curl 2x6
3. Leg Ext. 2x6
4. Calf Raise 3x6
5. DB Bench 2x6
6. Cable Row 2x6
7. Incline DB Bench 2x6
8. Pulldowns 2x6
9. Lat Raise 3x6
10. Bicep Curl 2x6
11. Pushdowns 2x6
12. Abwork

I was a little disappointed with this workout. I didn't know my 6 rep limits too much yet so next weeks will be better.

Post Workout Meal:

• Bar 320 Calories, 3 Fat, 32 Carb, 32 Pro

Totals: Calories 1602, Fat 46.5, Carbs 89, Protein 174 (All things higher because the post-workout bar)

Darkhorse

Damn, you couldn't squeek out some 10 rep sets? I remember it being 6-10 reps. I guess it doesn't matter AS much, but the purpose of the workout is to sap all remaining glycogen from your muscles so the carb loading can be that much more effective. IMO, save the low reps for the power day.

Also, are you positive your protein count is 188 for your off day?

If memory serves, a chicken breast can't have more than 35 grams or protein does it? Tuna is the same. Cottage cheese has roughly 15 grams per 1/2 cup? 2 egg whites have 6 grams. Then again, I could be way off..

Just wanted to reinforce the idea of high protein and to be a pain in the balls..

markdk86

The 2.0 workout says 6-12 reps, and 2-3 for the power. I dislike doing high reps so I shot for 6.

As for a chicken bread and certain amounts of tuna, I'm correct on how much of what I consumed. It only seems wrong because I didn't list how much of ti I actually ate :P. My protein count is correct, maybe I need to consume some more :-/