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I started my workout and diet on Monday but will start logging starting today. This is an example of my diet.
I will be doing Back and Chest workout this afternoon.
I changed up my diet a little by going to 6 meals a day and eating every 3 hours, instead of seven meals.
4:00am Quake and Xtend on cardio days
4:05am to 4:30am Cardio
4:30am 1 cup egg whites, 1 scoop Scivation Whey, 2 tbs. peanut butter, Essential Fats
7:30am 4 eggs, 1 scoop Scivaton Whey, 1/2 grapefruit or blueberries, 1 cup veg., Multiviatmin
10:30am 2 scoop Scivation Whey, 2 tbs PB, Essential Fats
1:30pm 6.4oz Tuna, 2tbs olive oil mayo, 1/2oz almonds, 1/2 grapefruit
4:00pm 2 scoop Scivation Whey, 2 tbs PB, Essential Fats
5:00pm Xpand on workout days
6:00pm to 6:45pm Workout- Size On
7:00pm 7oz lean meat and 1 cup veg.,1/2oz almonds
9:00pm Xtend and GABA
With this diet I get around 300 grams protein and 120 grams fat.

WOW!! 4:00 am… that is what i call dedication!!

That’s a lot of supplements?  DO you prefer protein powder/supplements over whole food or is it a matter of convenience?

How long have you been on this diet and what results have you noticed?

It’s for convenience, I am up at 4:00am and don’t get home till 6:00pm so to get the protein I want I use the protein drinks. I sometimes use more solid meals when I have the time or for a change.

I have just started this diet but I have used this type of diet the last few years. My body does better with a lower carb diet.  

Holy crap, that’s an insane schedule? What do you do for a living that makes you follow that crazy schedule? Or do you just like to wake up and train super early?

i agree with llulko, that’s a ton of supplements. are there days during the week where you get to eat mostly whole foods or is this your eating schedule 7 days a week?

how long are you planning on maintaining this diet for?

Today starts week 2 of my diet and workout using Scivation plan. I have 10 weeks to complete my goal.

I finished up Friday with chest and back and Saturday with shoulders and traps. I took the rest of the weekend off to relax.
I will be doing legs today and will be increasing to 3 sets per exercise for 10 to 6 reps.

Squats and leg curls
Leg press and stiff leg deadlifts
Leg extension and dumbell leg curls
Calf press on leg press
Seated calf on smith machine

I started today stacking:
Sci fit caffeine
Primaforce Yohimbine
Primaforce Lean Green
Primaforce Alcalean

I am also taking Scivation Sesamin, fish oil and CLA starting today.

 I work 10 hour days and I have an 1hour 15min. drive to and from work so this is my schedule during the week. The weekends are a more normal schedule.

 

 

This is my plan for the next 10 weeks, I change my diet up every so often. There are times I cut back on the protein powder and get more solid food but alot of times to make it easy while I am at work I use the protein powder.
I have been using this type of diet or something close to it the last few years.  If I use a 6 meal plan I will eat 3 solid meals and drink the other 3 meal.

Hey!
If this diet is working for you then stick with it!! If it ain’t broken don’t try to fix it..
 
I am sure you would get better results with more whole foods however due to your tight schedule it makes sense to supplement…
 
Most importantly how do you feel…tired, energized, and hungry???
 
Are you seeing results with this diet??
 
It’s all a trial and error, what works for one person might not work for the next…
 
Personally i would feel hungry, I like the taste, fullness and texture of whole food rather then shakes…
 
Either way I am impressed with your dedication… Your schedule looks rough!

 

 

I appreciate all the feed back because it makes me look and make sure I am doing all I can to achieve my goals.

But I do feel good and have plenty of energy for my workouts.

Woke up this morning and did my HIIT cardio and abs before heading to work.
I had a great leg workout yesterday and diet went really good.
I have my first two meals of the day in and I am looking foward to putting my daughter through a little workout this afternoon.
I took measurements on Saturday so this is my starting point:
Weight: 229
Chest: 48”
Arms: 17.5”
Waist: 34.5”
Quads: 27”
Body Fat: 15%
My main goal is to get to 10% bodyfat.

Tuesday is an off day from weight training so I put my daughter through a little workout yesterday with some strength bands. Doing some off season strength training for softball and to help keep her active.
Today is Arm day, I will lift when I get home this afternoon.

Awww!! how old is your daughter! bands are great!

What do you do for HIIT? everyone has a different method and intensity level?

My HIIT is insane! I literally want to die when i am done lol

 

She is going to be 12 this year and will be going into her 4th year of pitching fastpitch softball.

For HIIT I am using bodyweight exercies, I will use 3 or 4 and rotate them in a circuit. I will choose something like these burpees, jumping jacks, jump rope, push ups, pull ups, planks, moutain climbers. I will start with 10 to 15 reps and work my way down to 1 rep taking a 20 to 30 second break between circuits.

Had a good workout yesterday.

Arms
Standing bar curl 3x8,8,6 110#
Close grip bench 3x8,8,8 240#

Seated dumbell curl 3x8,8,8 40#
Skull crusher 3x8,8,8 110#

Cable curl 3x8,8,8 40#
Rope pressdown 3x8,8,8 40#

Reverse bar wrist curl 3x8,8,6 70#
Dumbell wrist curl 3x8,8,6 15#

I alternate between each exercise taking a 1 minute break between each set.

Hey! I am doing arms today..

 I will modify and try out your workout! 

 Thanks for taking the guess work out for me today, your workout looks solid

 

 

Wokeup yesterday morning and did some HIIT cardio and abs.
Diet has been going good and feel like I am making progress.
Today will be Chest and Back day.
I have adjusted my diet a little by cutting back on the fat intake, I feel my body does better with an intake of around 70 to 90 grams. My carbs are staying on the low side but I am cycling them a little to keep my body guessing and I keep my protein steady.

For my Friday workout I did Chest and Back:
Partial deadlifts 3x8 335#
Bent row 3x8 245#
Flat DB press 3x8 100#
Pull up 3x8,8,6 Bodyweight
Smith incline 3x8 225#
Pull over 3x8 80#
Pec Deck 3x8 130#
On Saturday it was Delts and Traps:
Standing military 3x8 115#
DB shrug 3x8 100#
Side lateral 3x8,8,6 35#
Shrugs 3x8 280#
Cable lateral 3x8 10#
Prone DB shrugs 3x8 90#
Rear laterals 3x8 40#
Today will be legs.
Will be making adjustments to my diet this week.

Worked legs yesterday:
Smith squat 4x6 315#
Leg curl 4x6 80#
One leg press 4x6 240#
Stiff leg deads 4x6 215#
Leg extension 4x6 165#
DB leg curl 4x6,6,5,4,60#
Standing calf 4x6 335#
Seated calf 4x6 335#
Working on eating more vegtables with 3 of my meals.
4:30am Woke up
4:40 Fat burner stack ( 300mg caffeine, 1 primaforce lean green, 2 primaforce yohimbine, 1 primaforce acalean)
Mixed 1 cup of egg whites with 1 scivation whey, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation Sesamin
7:30 4 eggs, 1 low fat cheese, 1/2 cup onions and peppers
10:30 2 scivation whey, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation Sesamin, 1/2oz almonds
1:30 8oz sirloin steak, 1/2 cup onions and peppers
4:00 2 scivation whey, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation Sesamin, 1 tbs. peanut butter
5:00 Dymatize Xpand
6:00 to 6:45 Workout legs
7:00 2oz Barrillo Noodles, 4oz lean beef, 1/2 cup kidney beans
9:00 2 scivation xtend, 1/2 scoop GABA

Tuesday 8/3/2010
4:10am Wokeup, 2 scoops Scivation Xtend, 4 scoops Scivation Quake
4:15 to 4:40 HIIT and Abs
4:45 2 scivation whey, 2 fishoil, 1 flax oil, 1 CLA, 1 scivation sesamin
7:30 4 eggs, 1 low fat cheese, 1/2 cup onions
10:20 Kashi oatmeal, 2 scivation whey, 2 fishoil, 1 flax oil, 1 CLA, 1 scivation sesamin
11:00 300mg caffeine, 1 primaforce lean green, 2 primaforce yohimbine, 1 primaforce acalean
1:20 8oz sirloin, 1/2 cup onions
3:30 300mg caffeine, 1 primaforce lean green, 2 primaforce yohimbine, 1 primaforce acalean
4:00 2 scivation whey, 2 fishoil, 1 flax oil, 1 CLA, 1 scivation sesamin, 1/2oz almonds
7:00 6oz chicken breast, 1 cup grean beans
8:30 2 scoop scivation xtend, 1/2 scoop GABA
I will be working out arms today.

 




Wednesday 08/04/2010
4:30 Wokeup
4:40 1 cup egg whites, 1 scivation whey, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation sesamin/ Fat burner stack- 300 mg caffeine, 1 primaforce alcalean, 1 primaforce lean green, 2 primaforce yohimbine
7:30 3 eggs, 2 egg whites, 1/2 cup onions, 2 fish oil, 1 flax oil
10:25 1 cup oatmeal, 2 scivation whey, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation sesamin
1:25 6.4oz tuna, 2 tbs. olive oil mayo
2:30 Fat burner stack- 300 mg caffeine, 1 primaforce alcalean, 1 primaforce lean green, 2 primaforce yohimbine
3:55 2.5 scivation whey, grapefruit, 2 fish oil, 1 flax oil, 1 CLA, 1 scivation sesamin
5:00 Dymatize Xpand
5:55 to 6:35 Workout arms
7:00 8oz chicken breast, 1/2 cup corn, tomato
9:00 2 scivation xtend, 1/2 scoop GABA
Workout Arms-
Bar curl 4x6 110#
Close Grip Bench 4x6 250#
Seated DB curl 4X6,6,6,4 45#
Skull crusher 4x6 115#
Cable curl 4x6 45#
Rope pressdown 4x6 45#
Bar wrist curl 4x6 70#
Reverse DB wrist curl 4x6 15#

I did Chest and Back on Friday:
Partial deadlifts 4x6 340#
Bent row 4x6 250#
Flat DB press 4x6 100#
Pull up 4x6 bodyweight
Smith incline 4x6 230#
Pull over 4x6 90#
Pec deck 4x6 140#
Workout on Saturday was Shoulders and Traps:
Standing Military 4x6 120#
DB shrug 4x6 100#
Side laterals 4x6 35#
Shrug bar 4x6 285#
Cable side lateral 4x6 10#
Prone DB shrug 4x6 100#
Rear laterals 4x6 45#
My diet stayed the same as the past few days. I recieved my Scivation Essential-FA and will start taking it today.
I will be working legs this afternoon.
Meausrements:
7/24/2010 8/7/10
weight 229.2 230.6
chest 48” 48.5”
arms 17.5” 17.5”
waist 34.5” 34”
hips 45” 44”
quads 27” 27”
calves 17” 17”
bodyfat 15% 13%

Are you doing the diet by scivation?? I know they make up a diet for you based on the foods you like to eat, activity level, body type, age gender ect… I think its called the cutting diet

 
I started with the diet they outlined for me and have made some minor adjustments on my own from there.

Monday 8/9/10
4:30 wokeup, 300mg caffeine, 1 Primaforce lean green, 2 Primaforce Yohimbine, 1 Primaforce Alcalean
4:40 1 cup egg whites, 1 scoop Scivation whey, 1/3 cup All Bran buds, 1/2 cup skim milk, 2 Scivation essential FA, 1 Scivation sesamin, 1 CLA, 1 flax oil
7:40 3 eggs, 2 egg whites, onions, Low carb tortilla, Multiviatmin
10:30 2 Scivation whey, 1/2oz almonds, 2 Scivation essential FA, 1 Scivation sesamin, 1 CLA, 1 flax oil
1:30 6oz NY strip, onions
2:25 300mg caffeine, 1 Primaforce lean green, 2 Primaforce Yohimbine, 1 Primaforce Alcalean
4:00 2 Scivation whey, 1 grapefruit, 2 Scivation essential FA, 1 Scivation sesamin, 1 CLA, 1 flax oil
5:15 Dymatize Xpand
7:00 6oz pork loin, 1.5 cups salad
8:30 2 scoop Scivation xtend, 1/2 scoop GABA
Worked out legs:
Smith squat 5x4 325#
Leg curl 5x6 90#
1 leg press 5x4 255#
Stiffleg deadlift 5x4 225#
Leg extension 5x6 170#
DB leg curl 5x6 40#
Calf press on lef press 5x6 465#

Tuesday 8/10/2010
HIIT:
Jumping Jacks 30
Bodyrow on smith mach. 20
Mountain climbers 20
DB swings 20
Pushups 20
Ball crunch 20
Jumping jacks 30
I did this for 3 circuits resting 30 seconds between each exercise. It took 20 minutes to complete.
 
4:10 woke up 4 scoop Scivation Quake, 2 scoop Scivation Xtend
 
4:20-4:40 HIIT
 
4:45 1 cup egg whites, 1 Scivation whey, 2 Scivation Essential FA, 1 Scivation Sesamin, 1CLA, 1 Flax oil
 
7:30 3 eggs, 2 egg whites, Low carb tortilla, onions, Multi.
 
9:30 300mg caffeine, 1 Primaforce Lean Green, 1 Primaforce Alcalean, 2 Primaforce Yohimbine
 
10:30 2 Scivation whey, 1/3 cup All Bran buds, 1/2 cup skim milk,  1 Scivation whey, 2 Scivation Essential FA, 1 Scivation Sesamin, 1CLA, 1 Flax oil
 
1:30 6oz sirloin steak, veg.
 
2:45  300mg caffeine, 1 Primaforce Lean Green, 1 Primaforce Alcalean, 2 Primaforce Yohimbine
 
4:00 2 Scivation whey, 1 grapefruit, 1/2oz almonds, 1 Scivation whey, 2 Scivation Essential FA, 1 Scivation Sesamin, 1CLA, 1 Flax oil
 
6:30 6oz lean meat loaf, veg.
 
9:00 2 scoop Scivation Xtend, 1/2 scoop GABA

How do you like:
 
Primaforce Lean Green
Primaforce Alcalean
Primaforce Yohimbine
 
I heard about these supplements but what results have you noticed?
 
Can you provide brief descriptions… I just am curious to know about there benefits..
 
I am a little skeptical of all the supplements you are taking.. it just seems like A LOT!! Do you cycle your supplements?
 

 
 
Lean Green is just their green tea supplement which is always good for fat burning.
 
Alcalean is acetyl-l-carnitine and helps improve performance, burn fat and enhance recovery
 
Yohimbine can increase fat loss especially in “trouble areas” such as the midsection and love handles for men and glutes and thighs.
 
I have been using the last 3 weeks. I stack them with caffeine to make a fat burner stack. Just like with any supplements it is hard to tell how much difference they are making besides just doing you regular diet  and workouts. I know in the last 3 weeks I have maintained my weight but have lost a 1/2” of my waist and 1” around my hips.
 
I will be using this stack for the 10 weeks I am giving myself to reach my goals. The main supplements I stick with year round are protein, creatine and my essential fats. Other than that I cycle in beta alanine, arginine and BCAA’s.
 
I buy my supplements at muscleandstrength.com if you want to check out a more detailed explanation of each supplement.

awesome explanation!! That sounds like a good supplement routine..
 
I would def. cycle once you reach your goals.. good job reseaching your suppluments..