Monday - 5/5

Breakast
4 whole eggs
2 egg whites
1/2 cup oats

PWO Shake 1 (Immediately following workout)
2 scoops waxi-maize
2 scoops PW
5g glutamine
5g creatine

PWO Shake 2 (Typically 15-20 minutes after PWO 1)
2 scoops whey
1 cup oats
1 banana

6 oz. salmon
10 oz. broccoli

1 cup cottage cheese
1 Dannon Light n' Fit

2 scoops whey

Dinner
Went to Moes and had a burrito

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Deadlift 4 sets ascending weight
Seated Row 4 sets ascending weight
Rope Machine 4 sets

Alt. Dbell Curl 4 sets ascending weight
Cable Hammer Curl 4 sets ascending weight
Preacher Curl 4 sets ascending weight
Rev. Cable Curl 4 sets ascending weight

Walked 5 minutes, ran 1 mile after weights

Taking the 3 days off that I did really helped as my body felt back to it's normal self. I started my carb-cycling today but screwed it up by going to Moe's but hey, it's Cinco de Mayo!!!! Felt hungry again today so the metab. is back to normal.

Tuesday - 5/6

Breakast
4 whole eggs
2 egg whites
1/2 cup oats

2 scoops whey

1 can tuna
1 tbsp. ff mayo
1 can green beans

Body Burn Class - high-intensity weight class for 45 minutes

PWO #1
2 scoops waxi-maize
5g creatine
5g glutamine

PWO #2
2 scoops whey
1 banana
1 cup oats

1 cup cottage cheese
1 dannon

Dinner
6oz. steak
large salad
1 cup veggies

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

Did my usual Tuesday high-intensity weights class which focuses alot on core and legs always get a workout.

After 2 days low-carbing it my metab. is on fire as I'm quite hungry pretty soon after eating. It'll be interesting to see what my numbers look like after just 1 week on this.

Wednesday - 5/7

Breakfast
2 cups Kashi
2 cups soy milk

2 scoops whey
1/2 cup oats

6 oz. salmon
1 cup rice
1 cup broccoli

8 oz. ground turkey breast
2 whole wheat buns

PWO #1
2 scoops waxi-maize
5g creatine
5g glutamine

PWO #2
2 scoops whey
1 banana
1 cup oats

Dinner
6oz. chicken
large salad
2 cup veggies

Pre-Bed
1/2 cup cottage cheese
1 tbsp. powerbutter

Workout

SHOULDERS
Seated dbell press 3 sets pyramid
Cable Lat Raise 3 sets pyramid
Front Dbell Raise 4 sets pyramid
Rear Cable xover 3 sets pyramid

I've been having a little issue with my shoulders popping and cracking so sets were limited today.

So far my experience with PW has been neutral. I haven't really noticed any benefits but also no negatives. I of course will keep everything updated as I continue with the Journal.

Saturday- 5/10

The following will be from Thursday and Friday

Breakfast Thursday & Friday
4 egg whites
2 whole eggs
1/2 cup oats

PWO Shake 1 Thursday & Friday
2 scoops waxi-maize
5g creatine
5g glutamine

PWO SHake 2 Thursday & Friday
2 scoops whey
1 banana
1 cup oats

Meal Thursday
1 can tuna
1 tbsp. ff mayo
1 cup green beans

Meal Friday
6 oz. fish
10 oz. broccoli

Afternoon Snack Thursday and Friday
1 cup cottage cheese
1 Dannon Light n Fit

Afternoon Snack 2 Thursday and Friday
2 scoops whey
1 kiwi

Dinner Thursday
6 oz. steak
1 cup veggies
2 cups salad

Dinner Friday
6 oz. chicken
2 cups salad

Pre-Bed both days
1/2 cup cottage cheese
1 tbsp. pb

8 oz. ground turkey breast
2 whole wheat buns

Workouts

FOcus more on cardio and less on weights as shoulder issue is becoming an issue so not doing much.

Sunday - 5/12

Ate pretty clean this weekend with today being a high carb day with a wheat bagel, oats, and a couple of different servings of wheat pasta.

Saturday I ran 2 miles and did various sprinting and HIIT drills.

Sunday ran 2 miles even though the legs didn't want to cooperate.

Adjusting my diet again this week and instead of eating breakfast before working out, I will have 1 scoop whey with 1 cup soy milk.

I will have my 2 PWO shakes and then have my breakfast (which will consist of 2 cups oats now).

Monday 5/12

Wake-Up @ 5:30AM
2 scoops PW
5g creatine
5g glutamine

Pre-Workout 6AM
1 scoop whey
1 cup soy milk
1 grapefruit

Workout @ 6:30AM

PWO Shake #1 @ 7:45AM
2 scoops Waxi-Maize
5g creatine
5g glutamine
2 scoops PW

PWO Shake #2 @ 8:15AM
2 scoopw whey
1 cup oats
1 banana

Breakfast @ 9:30AM
4 egg whites
2 whole eggs
1 cup oats
strawberries

Lunch @ Noon
1 can tuna
1 tbsp. ff mayo
2 slices wheat bread
1 cup green beans

Snack @ 2:45PM
1 cup cottage cheese
1 Dannon Light N' Fit
6 whole wheat crackers

Dinner @ 5:30PM
8 oz. chicken breast
1 cup brown rice
1 cup veggies
1 salad

Pre-Bed @ 9PM
1/2 cup cottage cheese
1 tbsp. pb

WORKOUT
Incline Dbell Press 4 sets of ascending weight
Flat Bench 3 sets of ascending weight
Decline Dbell Flye 4 sets of ascending weight
Cable Xover 1 set upper, 1 set middle, 1 set lower

Dbell Skulls 4 sets of ascending weight
EZ Bar Pressdown 4 sets of ascending weight
O'head Rope Pull 4 sets of ascending weight
Dips 3 sets (same weight)

Absolutely loved the meal arrangement today. Felt great throughout the workout and afterwards I felt NO bloat after my shakes and was completely ready for breakfast. I was hungry pretty much all day so I think I'm going to add in another small meal. DOn't know why I wasn't doing this before but glad I am now.

Tuesday 5/13

3 whole eggs
3 egg whites
1 cup oats

Pre-Workout @ Noon
1 scoop whey
1 cup soy milk
1 grapefruit

Body Burn Class @ 1PM

PWO Shake #1 @ 2PM
2 scoops Waxi-Maize
5g creatine
5g glutamine
2 scoops PW

PWO Shake #2 @ 2:30PM
2 scoopw whey
1 cup oats
1 banana

Dinner @ 5:30PM
8 oz. chicken breast
1 cup brown rice
1 cup veggies
1 salad

Pre-Bed @ 9PM
1/2 cup cottage cheese
1 tbsp. pb

WORKOUT
High-intensity aerobics/weight class for 50 minutes.

Wednesday 5/14

Wake-Up @ 5:30AM
2 scoops PW
5g creatine
5g glutamine

Pre-Workout 6AM
1 scoop whey
1 cup soy milk
1 grapefruit

Workout @ 6:30AM

PWO Shake #1 @ 7:45AM
2 scoops Waxi-Maize
5g creatine
5g glutamine
2 scoops PW

PWO Shake #2 @ 8:15AM
2 scoopw whey
1 cup oats
1 banana

Breakfast @ 9:30AM
4 egg whites
2 whole eggs
1 cup oats
strawberries

Lunch @ Noon
8 oz. salmon
2 wheat wraps
1 cup broccoli

Snack @ 2:30PM
1 cup cottage cheese
1 Dannon Light N' Fit
6 whole wheat crackers

Snack @ 4:30PM
Merlin's Mix Smoothie from Planet Smoothie with bananas/strawberries

Dinner @ 7PM
6 oz. pork chop
1 cup brown rice
1 cup veggies
1 salad

Pre-Bed @ 9PM
1/2 cup cottage cheese
1 tbsp. pb

WORKOUT
Deadlift 4 sets of ascending weight
Sup. Bent-Over Row 4 sets of ascending weight
Back Extension 4 sets of ascending weight
Rope Climb Machine 3 sets

Cabl Curl 4 sets of ascending weight
Incline Dbell Curl 3 sets of ascending weight
Dbell Hammer Curl 4 sets of ascending weight
Reverse Preacher Curl 3 sets of ascending weight

I tell you what, this meal arrangement is great. I feel great in the morning and my hunger is strong as well as my metabolism. Feel stronger in the morning and have great energy. I've noticed more from changing my diet than the PW (just an observation).

Well the shoulder issue isn't going away anytime soon so I had to take the rest of the week and weekend off. I am also finished with my tub of PW so I will take weight and BF% numbers tomorrow and post as well as my overall opinion/experience.

Starting weight: 175
Ending weight: 184

Starting BF: 13
Ending BF: 14.8


The taste was great and was basically like drinking lemonade before and after workout. It was great for adding BCAA's, creatine, glutamine, and other workout supps. I can't say I noticed anything as a result of using a tub of the PW. I will say that I didn't eat that much further above maintenance and still managed to gain muscle with little fat gain.

So yes, I enjoyed this product but probably wouldn't buy it unless it was on sale or got a good deal. Thank you very much to CL for letting me be a tester. I look forward to more great products from CL in the future.