Day 12

Today's judgement day:

Day 12 food
Breakfast 370
2 eggs 140
Oatmeal 230

Snack
Protein shake 130

Lunch

Snack

Dinner

Day 12 exercise
40 min bball drills
2x10 calf raises 90lbs
50 crunches
2x10 legs on bench abs weighted
2x10 biceps
2x10 shoulders

Day 11 Exercise

with only 2 days left...i've decided to lose some water weight as this is probably the best way for the '6-pack' to be most visible...

(with winter clothing)
Intervals elliptical 25min
pullups 3 3 2
dips 10 10
Seated row 10
Back extensions 20
Upright row 10
Squats 10 10
One arm clean and jerk 2x10@35lbs
Dumbbell flyes 20
Run 5min
Bike 5min

Day 11 food

Breakfast
Banana 60

Lunch 700
Chicken cheese quesadilla 500
Fruits 200

Snack
Rice crackers 300

Dinner
Sashimi 12 pieces 800

Snack
Protein shake 260
Cheese 70

total: 2190

Day 10 Food/Exercise

Day 10 food
Breakfast
Cereal and milk 250

Lunch
Fish. Beans. Pasta. Coke slaw. Fruits. Lemonade. approx 1000

Snack
Rice crackers 150

Dinner
Sashimi 13 pieces 800

total: 2200

Day 10 exercise
Heavy Sleep

Day 9 Exercise

I started the day with a light warmup to jump start my metabolism....

after dinner, i did some hiit on the elliptical and some hanging leg extensions, followed by various exercises (focusing on targeting more muscle groups)

Morning
13min bike
3x50 abs
3x10 biceps
3x10 shoulders
3x20 Pushups

Evening (post feast)
40min elliptical hiit10sets lvl5.10.
2x10 hanging abs
2x10 side row
2x20 floor wipers at 50lbs
1x10 squats 50lbs
1x10 calf raises 50lbs
5x10 abs (legs on bench)
5x10 abs (legs on bench) w/ 25lb dumbell

Day 9 Food

I wanted to start out the day with a more balanced diet (some protein) so i cooked up some eggs. i also decreased the portion of cereal from the completely full bowl to around half of the bowl(less milk as well)....

i knew i would be eating a big dinner tonight (rng lounge is this chinese restaurant with a lot of fried, salty dishes so i planned on eating a lighter lunch....i had 20min to grab my lunch so i ate downstairs at the company cafeteria....the choices were some mexican dish(i don't really like mexican food) and some bbq chicken salad and garlic bread....i picked up the salad...i knew it would be higher in calories b/c of the dressing...but i didn't think it would be over 1000 calories!

before dinner, i decided to eat a little snack so i wouldn't be starving and eat everything at sight when i got to the restaurant. i was quite disciplined at dinner as i did not feel that stuffed at the end of the meal. i ended the day at around 3770 calories which is not bad (i feel that i eat approximately 3500 calories when i'm working out)

Pre-workout
Banana 60

Breakfast 400
2 eggs 200
Cereal and milk 200

Lunch 1210
BBQ chicken salad

Snack
Rice crackers 100

Dinner
RNG lounge 10course meal approx2000

total: 3770

Day 8 Exercise

Day 8 exercise
Exercise
Hiit 40min run. 10sets 5mph. 10mph.
3x10 pullups assisted
3x10 dips
6x10 abs
6x10 obliques
3x10 back extension