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Monday August 14th:

Today was the first full day of trying to stay on this diet plan while at work. I have prepared alot of chicken breast in advance that way all I have to do is wake up and assemble my meals. Today I brought in in two main meals containing chicken/broccoli/almonds, a shake with PB and two scoops of whey, and an additional cup of broccoli to take with my shake. Brining in all these meals got a few looks from the coworkers but there was really no problem grabbing these and being able to eat every 2-3 hours.

After work I came home and had meal #5 which contains a whey shake, glutamine, almonds, and more broccoli. My plan was to time this meal so that I could go to the gym and be back around when I was supposed to eat again. So 45 minutes after consuming this I took my tablespoon of natty peanut butter as recommended and downed 2 grams of ALCAR then headed to the gym with my premade shake.

Todays Training Routine:
Incline Bench - 4 sets of 15
Flat Bench - 4 sets of 15
DB Flys - 4 sets of 15
Pushups - To Failure
Crunches - 4 sets of 25
Reverse Crunches - 4 sets of 25

During Workout Shake:
7 scoops of Xtend, 1.5 scoops of whey, and 2 additional grams of Citrulline Malate

From the few weeks I did of DFHT training I knew these sets would be killer if I started off to high. So I went really light and tried to hit all 15 reps. For the most part I did pretty good on everything except the last set of flat bench as my arms were starting to give out and I only got out 12 reps.

Crunches were another problem area for me. I am not used to doing this high amount of crunches so around set 3 I started to have problems and missed a few on both regular and reverse. As my abs get used to this I should be able to hit all the reps.

After the lifting part of the session I went into the cardio room and did 35 minutes of fast paced walking on the treadmill. This was about 3.7 mph at a 5.0 incline. The cardio was not supposed to be hard as we are supposed to low intensity cardio staying within the 130-150 bpm heart rate range.

Overall I felt the day went pretty well and the diet is really easy to follow if you prepare everything in advance. There was no point during the day that I was hungry as I was continuosly eating.

Tuesday August 15th:

Well, breakfast is finally getting easier to handle. I think the first two days I just wasn't used to eating that big of a meal but now I actually look forward to it. Another trick I found to add a little flavor to the egg whites was to spay a little "I Can't Believe its Not Butter" on them. This is allowed on the diet and basically has no calories so all is good if you just use a few sprays for your veggies as well.

Today's Training:
Squats 4 sets of 15
SLDL - 4 sets of 15
Leg Curl - 4 sets of 15
Leg Press - 4 sets of 15
Leg Extension - 4 sets of 15
Standing Calf Raises - 4 sets of 15
Seated Calf raises - 4 sets of 15

The leg training day was probally the longest training day of the week. Squats off course were done A2G but only had a 45 on each side. This was probally a little too light as it was pretty easy from all my DFT 5x5 squat work so next week I will be bumping it up. Had to check the ego at the door and resist the urge to stack more weight on the bar.

I did have some problems with the Straight Leg Deadlifts as they were bothering my lower back. I had a buddy check out my form and supposedly everything looked good so I'm not too worried about it. I have a weak lower back and usually anything that involves bending at the waist bothers me. I will just need to adapt to the SLDL's as I haven't done them in quite a while.

Everything else in the training session went pretty well and I finished up the lifting with 40 minutes of treadmill at the same settings as yesterday.

Today was also the first carb loading meal and was the last meal of the day. You are not permitted to drink water 60 minutes prior to and 45-60 minutes after the carb load, so I made sure I got in a before I started.

The carb load consisted of three broken down meals containg the follow items eaten in order:
1)
1.5 cups steamed green beans

2)
3/4 cup oatmeal
2 tbsp raisins
1 tbsp honey
18 almonds

3)
7.5 oz sweet potato
2 tbsp natural peanut butter

The carb load again wasn't that bad and if your having problems you can spread it out over 30-45 minutes. The oatmeal meal was pretty damn good as it was sweetened even more with some Splenda. Only near the end of the sweet potatoes did I start to feel it but it wasn't a major issue. The hardest thing about this meal was not having any water and having to stay up at least an hour afterwards before hitting the sack. Because of the time involved I didn't go to bed until 12:30 which is later than I would have liked for work reasons.

Still feeling good and energy levels are surprisingly high.

Wednesday August 16th:

I woke up this morning and immediately noticed that my calves muscles were completely jacked. They were sore as hell and I had to slowly put the weight on the hell of my foot whenever I would get up from sitting down for a while. This all came as amusement to my coworkers when I was walking around the office. I haven't specifically focused on my calves in a long time and even though yesterday's calves workout was fairly easy they decided to fight back.

Another comment I wanted to make but not elaborate on too much is that you will have no problem "keeping things moving" as far as digestion goes. I'll leave it at that, but its a point that should be made as other cuttng diets such as CKD's have alot of people complain about that issue.

Today's Training:
Bent Over Barbell Rows - 4 sets of 15
1 Arm DB Row - 4 sets of 15
Cable Pull Downs - 4 sets of 15
Wide Grip Pull Downs - 4 sets of 15
Dumbbell Shrugs - 4 sets of 15
Hyperextensions - 4 sets of 15

Nothing too hard in today's workout. Again just making sure to keep it light and try to hit every rep as next week we will be bumping the weight.

I had to skip the cardio today as my calves were jacked up so I will be making it up later in the week. Tommorow is also an off day training wise which should give them a chance to recover.