Pharmher 2005

[pharmher]

3/2/05

8:30 AM Latte, 2Trex, 4mg M4OHN
10AM Daily vitamins, 400mg PS, 1 scoop whey protein

Hamstrings/Chest Workout
Lying Leg Curls 5sets/40lbs/6,6,6,4,4reps/8010tempo
Reverse Hypers 5sets/12,10,10,8,8reos.4010tempo
Flat DB Bench Press 4sets/37.5lbs/10,9,7,6reps/312tempo
Pushups 3sets/7,5,8reps/311tempo
Pec Deck 3sets/45lbs/12,12,10reps/312tempo

30min cardio on elliptical

11:30 PW Shake

 

[pharmher]

2PM Pure Protein Low Carb Protein Bar
5:30 Low carb tortilla w/turkey slices, turkey
pepperoni, + 1/4 fat-free cheddar
1.5c steamed asparagus
2 Trex
9PM 1 salmon patty
1.5c steamed asparagus (it's a good thing I like
it!!)
12:30AM 4mg M4OHN, usual vitamins/supps

Totals: 1432cals 31gm fat 79gm carbs 182gm protein

 

[pharmher]

3/3/05

9AM Latte, 2Trex, 4mg M4OHN, 400mg PS
10AM 1 scoop whey protein

Back/Shoulders Workout
Chinups 3sets/5,4,3reps/1 set of 3 negs
Deadlifts 7sets/65x20, 95x15, 105x12, 115x10,
125x8, 135x6, 140x4
Seated Barbell Press 7sets/45x15, 65x8, 65x8, 70x8, 70x8,
75x8, 75x6/311 tempo
Reverse Pec Deck 4sets/30lbs/12,12,10,9 reps/212 tempo
Cable Lateral Raises 3sets/10lbx10, 11lbx10, 11lbx10/
412tempo


700cc water

11:30 PW Shake, Daily vitamins
12:30 2c steamed green beans

 

[treilin]

Hello! You know, I haven't really been calculating my ratios except that I am tryin to get at least 1gm protein per lb bodyweight in daily (usually get a little more) and try to keep the carbs around 100gm per day. I'm just starting to really analzye my diet over the last couple of months and have been using FitDay.com as a tool. As for 1400 cal/day, I am using the rule of 10-12 cal per lb goal weight. I would like to weigh 120-125. Any suggestions or improvements I could make? Thanks!

Shadow says a 40/30/30 diet works for most. So that's what I do...

 

[pharmher]

1PM 2Trex, 4mg M4OHN
3PM Low Carb Protein Bar
4:00 1000cc water
5:30 Low carb tortilla w/turkey slices, turkey
pepperoni, + 1/4 fat-free cheddar
2Trex
9PM Salmon patty
3c steamed asparagus
1000cc water
12:30AM 4mg M4OHN, glutamine, daily vitamins

Totals 1504cal 32gm fat 90gm carbs 176gm protein

 

[pharmher]

3/4/05

7AM Low-carb protein bar, daily vitamins, latte

9AM No workout today - root canal part 2

12PM Root canal went well, just a little tired
3c steamed brussels sprouts - gotta stay with soft
foods for a few hrs
700cc water

 

[*Bunny*]

3/4/05

7AM Low-carb protein bar, daily vitamins, latte

9AM No workout today - root canal part 2

12PM Root canal went well, just a little tired
3c steamed brussels sprouts - gotta stay with soft
foods for a few hrs
700cc water

WOO HOO!!!!! glad it went well

Heal up soon lady

 

[pharmher]

2PM Low-carb protein bar
800cc water

4PM Small latte

5:30 1.5c Teriyaki Chicken (no rice), 1000cc water
Woo Hoo!! I can chew!!

11PM Some SF Jello before bed, ibuprofen 800mg

Totals 1443cal 38gm fats 47gm carbs 183gm protein

 

[pharmher]

3/5/05

I received my shipment of LRex, TRex, and Glucorell yesterday. I've heard a lot of good things about the LRex and Glucorell, and I love Trex, so I thought I'd try the other two also.

I read that Daisy Girl cycles her thermogenics w/good results, so I'm going to try that also.

9AM Latte, 4mg M4ON (once I'm done w/this I'm going to
start creatine)
20mcg cln

10AM Quads/Calves
1-1/4 squats/5 sets/50101 tempo
95lb x 8
105lb x 8
115lb x 8 (3 sets)
Leg Press/5 sets/302 tempo
215lb x 12
250lb x 12 (2 sets)
260lb x 12
270lb x 12
Standing unilateral calf raise using bodyweight
3 sets/15 reps/311 tempo
Seated Calf Raise
3 sets/30lbs/20reps/412 tempo
30min cardio on NordicTrack
1500mls water

11:30 2 Glucorell
11:45 PW Shake, daily vitamins

 

[pharmher]

3/5/05 cont.


1:30 Granny Smith Apple
4mg m4ohn

3PM Carb Solutions Cookie Dough Protein Bar
700cc water

6PM 9oz grilled chicken
700cc water

7:30 Mini-latte

9PM 3c steamed green beans
salmon patty

12:30AM Vitamins, glucosamine, 5gm glutamine, 4mg m4ohn,
2 Lrex

Totals 1447cal 36gm fat 90gm carbs 165gm protein