Day 17
Day 17

I think I'm finally getting around the "chew your food well" advice. This is great because it is so important. I'm doing a little bit of today backwards, I will log what I will eat before I do so for a couple of meals, let's see how I like this, I'm sure it would be a great way to boost the process.

Diet and Supplements:

Breakfast:
1 Glass of Water
4 Amino Fuel Tablets - 20 Cals.
1 Glutamine Fuel
1 Flax Seed Packet - 50 Cals.
B Complex Gummy Vitamins - 10 Cals.
3/4 Cup Kashi Autumn Wheat Cereal - 83 Cals.
1/2 Cup Unsweetened Almond Milk - 20 Cals.
1 Can Of Bumble Bee Solid White Albacore in Water (Drained) - 175 Cals.
1 Glass of Water

Total Cals: 358

Pre-Workout Snack:
3 Hydroxycut Hardcore
2 Glasses of Water
1 Scoop of Creatine
1 Scoop of Whey Protein In Water - 100 Cals.
1 Medium Peach - 40 Cals.
1 Banana - 105 Cals.
1 Packet Creatine Matrix MAGnitude
2 Glasses of Water
3 Tablespoonfuls Amino Fuel Liquid - 100 Cals.

Total Cals: 345

Post Workout Snack:
2 Glasses of Water
2 Scoops of Whey Protein In Water - 200 Cals.
1 Slice of Whole Wheat Bread - 80 Cals.
1 Medium Peach - 40 Cals.
4 Amino Fuel Tablets - 20 Cals.
1 Glutamine Fuel

Total Cals: 340

Lunch:
3 Hydroxycut Hardcore
8 Glasses of Water (Spread out)
3 Baby Bananas - 216 Cals.
4 Amino Fuel Tablets - 20 Cals.
1/2 Cup Chick Peas - 110 Cals.
1/2 Can Of Bumble Bee Solid White Albacore in Water (Drained) - 87.5 Cals.
1 Glass of Water

Total Cals: 433.5

Dinner
2 Glasses of Water
1 Glutamine Fuel
4 Amino Fuel Tablets - 20 Cals.
4 Scoops Whey Protein in Water - 400 Cals.

Total Cals: 420


ESTIMATED CALORIES CONSUMED: 1896.5


Workout:

13 Minute Warm-up on Bicycle
Light Stretching

Weights
Legs and Shoulders:
12 Barbell Squats 45/45 (SS to) 12 Seated Dumbbell Shoulder Presses 30/30
(60-90 Second Rest)
12 Barbell Squats 45/45 (SS to) 12 Seated Dumbbell Shoulder Presses 35/35
(60-90 Second Rest)
12 Barbell Squats 50/50 (SS to) 12 Seated Dumbbell Shoulder Presses 35/35
(60-90 Second Rest)
12 Barbell Squats 55/55 (SS to) 8 Seated Dumbbell Shoulder Presses 40/40 (DS to) 4 25/25

(2-3 Minute Rest)

12 Angled Leg Presses 45x3/45x3 (SS to) 12 EZ Bar Raise To Chin - 60
(60-90 Second Rest)
12 Angled Leg Presses 45x3/45x3 (SS to) 12 EZ Bar Raise To Chin - 60
(60-90 Second Rest)
12 Angled Leg Presses 45x4/45x4 (SS to) 12 EZ Bar Raise To Chin - 60
(60-90 Second Rest)
12 Angled Leg Presses 45x4/45x4 (SS to) 12 EZ Bar Raise To Chin - 60

(2-3 Minute Rest)

Traps:
12 Dumbbell Shoulder Shrugs 50/50 - (30-60 Sec. Rest)
12 Dumbbell Shoulder Shrugs 55/55 - (30-60 Sec. Rest)
12 Dumbbell Shoulder Shrugs 60/60 - (30-60 Sec. Rest)
12 Dumbbell Shoulder Shrugs 65/65 - (30-60 Sec. Rest)

(2-3 Minute Rest)

Legs, Back, Glutes and Shoulders:
12 Barbell Deadlifts 35/35 (SS to) 12 Standing EZ Bar Shoulder Presses 60
(60-90 Second Rest)
12 Barbell Deadlifts 35/35 (SS to) 12 Standing EZ Bar Shoulder Presses 60
(60-90 Second Rest)
12 Barbell Deadlifts 35/35 (SS to) 12 Standing EZ Bar Shoulder Presses 60
(60-90 Second Rest)
12 Standing EZ Bar Shoulder Presses 60

(2-3 Minute Rest)

Shoulders:
12 Incline Rear Deltoid Reverse Fly 15/15 (30-60 Sec. Rest)
12 Incline Rear Deltoid Reverse Fly 15/15 (30-60 Sec. Rest)
8 Front Dumbbell Raises 25/25 (30-60 Sec. Rest)
12 Incline Rear Deltoid Reverse Fly 20/20 (30-60 Sec. Rest)
11 Incline Rear Deltoid Reverse Fly 20/20 (30-60 Sec. Rest)

(2-3 Minute Rest)

Legs, Back, Glutes:
12 Prisoner Squats BW (30-60 Sec. Rest)
12 Prisoner Squats 25 BB (30-60 Sec. Rest)
12 Prisoner Squats 35 BB(30-60 Sec. Rest)
12 Prisoner Squats 45 BB (30-60 Sec. Rest)

Core/Abs/Lower Back:
10 Hanging Leg Raises (40 Sec. Rest)
14 Hanging Leg Raises (40 Sec. Rest)
60 Sec. Plank (5 Min. Wait)
12 Hanging Leg Raises (40 Sec. Rest)
16 Hanging Leg Raises

(1 Minute Rest)

Crunches, Legs on Ball - 4 Sets of 15
Fast Bicycle Crunches - 2 Sets of 20
Slow Bicycle Crunches - 2 Sets of 20
Supermans - 4 Sets of 12
Crunches - 6 Sets of 20
60 Sec. Plank
Abdominal Vacuums - 20 Sets of 15 Counts

Cardio
10 Minutes on Elliptical Machine w/ 3 Minute Cool-down
45 Minute Walk Home From Gym

ESTIMATED CALORIES BURNED: 1,000


Notes: Today should be a fun day! I worked out like an animal today! No weights tomorrow! Just no!