But seriously, great log thus far. I might have to invest in PW here soon. I've been sticking to Lemonade Xtend for months 
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| Beyond Muscle Forums > Product Testers > Scalato's Purple Lemonade PW Log |
| Posted by: scalato23 Apr 1 2008, 04:05 PM |
| Thank you very much to Controlled Labs for allowing me to test one of their newest products. I have tried other CL products in the past and have greatly enjoyed them. Enough small talk: Age: 31 Height: 59 Weight: 175 BF: 13 Past Year: Ran 2 long bulking cycles (back-to-back) and got up to 220 and 25% which admittedly I did get sloppy towards the end. Since then, I ran a strict cut which consisted of carb-cycling during the week, heavy HIIT cardio, and very little reliance on cutting supps. At the end, I got down to 167 and 11.2% Currently: I have introduced carbs into my diet over the past 2 months, hit the weights hard, backed off HIIT cardio slightly and am back up to 175 and 13%. Workout: Chest/Back Body Burn Class Arms Legs/Shoulder Its a 3 day lifting cycle with a class thrown in on Tuesdays. I alternate which bodyparts I workout twice/week. I will list exercises when I do them. Cardio: Monday HIIT in the late afternoon Tuesday Body Burn Class Thursday HIIT Saturday or Sunday light cardio Diet: Average daily macros Calories 2900 - 3300 Carbs 270 - 320 Fat 50 - 60 Protein 300 I will list diet as I go as well. Current Goal: Continue gaining lean mass while maintaining or dropping BF. Current Supps: EAS whey protein ON casein Now Adam multi Now ZMA Ginkgo biloba Waxi-maize Purple lemonade purple wraath (Need to purchase creatine) Pics: They will come in the next 2 days. |
| Posted by: scalato23 Apr 2 2008, 07:33 PM |
| Wednesday - 4/2 Breakast (Early morning so it's a quick one) 1 cup cottage cheese mixed with Dannon Light & Fit 1 grapefruit 1 cup soy milk 1 cup Kashi Meal 2 1 scoop casein 1 scoop whey 1 cup oats Meal 3 8 oz. turkey breast 2 slices double fiber bread 1 cup broccoli Meal 4 8 oz. tilapia 2 wheat tortillas Workout PWO Shake 1 2 scoops waxi-maize 5g glutamine PWO Shake 2 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana Dinner 8 oz. pork chop 1 cup broccoli 1 cup brown rice 1/2 cup black beans 2 cups salad greens Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter I absolutely love eating all of this and am getting to the point where I might need to up my macros in most areas soon. Workout Barbell Curl superset with Skulls 3 sets of 6 Seated Hammer Curl superset with Rope Pulldowns 3 sets of 6 Reverse Cable Curl superset with Weighted Dips 3 sets of 6 Mid Cable Double Bicep Curl superset with Cable Kickbacks 3 sets of 6 Arms felt huge and extremely tight today (tighter than usual). As far as the PW, first taste was a bit of a surprise as I am sure it has been with most others. But, after a few swigs, it's all good. I mixed it pre-workout with 1 1/2 scoops in 33oz. water. I managed to drink it about 20 minutes pre-workout, through workout, and whatever I had left, I dumped into the PWO Shake 1 with the waxi-maize and glutamine. All in all, a good day. |
| Posted by: scalato23 Apr 4 2008, 10:50 AM |
| Thursday - 4/3 Breakast 3 whole eggs 3 egg whites 1 cup oats 3 slices Jennie-O turkey bacon PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1 cup cottage cheese 1 Dannon Light n' Fit 6 whole wheat crackers 1 tbsp. PB 2 4oz. ground turkey burgers 2 whole wheat buns 1 scoop whey 1 sccop casein 1 cup oats Dinner 8 oz. tilapia 1 cup brown rice 1 cup black beans Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Good day of eating, never felt too full or too hungry. Workout Squats superset with Dbell Press 3 sets of 6 Ham Curl superset with Front Dbell Raise 3 sets of 6 Dbell Split Squats superset with Lat Dbell Raise 3 sets of 6 Smith Calf Raise superset with Incline Dbell Front Raise 3 sets of 6 Walked/slow jog for about 10 - 15 minutes afterwards. Holy crap did I sweat like an animal. I usually sweat a decent amount on leg day but today my entire shirt was soaked. So far, 2 days with the PW and 2 days of extra sweating. We shall see if this continues. PW was like water today and I did 2 full scoops in 33 oz. of water so as far as taste, extremely quick to get used to. I may try it in less water as I'm not getting all that much flavor. |
| Posted by: scalato23 Apr 6 2008, 06:44 AM |
| Friday - 4/4 Breakast 1 cup cottage cheese 1 grapefruit 1 cup Kashi w/ 1 cup soy milk PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 4oz. tuna 1 tbsp. mayo 2 slices wheat bread 1 cup green beans 2 4oz. salmon portions 2 wheat wraps 1 kiwi 2 scoops whey 1 wheat english muffin 1 tbsp. powerbutter Dinner 6oz. chicken breast 1 sweet potato 15 asparagus spears 2 cups salad greens Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Smith Incline Press superset with Underhand Bent-Over Row 3 sets of 6 Flat Dbell Press superset with V-Bar Pulldown 3 sets of 6 Incline Dbell Flye superset with Seated Row 3 sets of 6 Dips superset with Back Extensions3 sets of 6 10 minutes on the stair climber and 15 minutes on the treadmill. Not as much sweating as the past 2 days but the intensity was there and felt great. Had a good feeling throughout the workout and afterwards. |
| Posted by: scalato23 Apr 8 2008, 07:52 PM |
| Just wanted to say that I apologize for not updating but I've been out of town since Sunday evening and just got back in. I did get 1 workout and 1 cardio session but because it was a rush trip, I wasn't able to pack any supps. I will pick it back up tomorrow and pics as well. |
| Posted by: scalato23 Apr 9 2008, 06:50 PM |
| Wednesday - 4/9 Breakast 4 whole eggs 2 egg whites 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 10oz. turkey breast 1 tbsp. mayo 2 slices wheat bread 1 cup broccoli South Beach Meal 2 scoops whey 1 cup oats 1 tbsp. powerbutter Dinner 8oz. steak 1 cup rice 1 cup mixed veggies 2 cups salad greens Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Beginning a new routine for the next 4 weeks. The first week will be done with 50%-70% of 1 RM but taking 7-10 seconds on the positive and then negative. The 2nd week is 1-2 seconds, third is less than 1 second, and the fourth week is basically 21's but 7 fast, 7 slow, 7 regular. Incline Cable Flye 2 sets of 7 Pec Dec 2 sets of 7 Flat Dbell Flye 2 sets of 7 Rope Pulldown 2 sets of 7 Skulls 2 sets of 7 Rev. Iso Cable Pull 2 sets of 7 Pretty difficult to adjust to taking so much time on a move and I'm sure I'll feel it tomorrow. |
| Posted by: scalato23 Apr 11 2008, 07:53 AM |
| Thursday - 4/10 Breakast 5 whole eggs 4 egg whites 1 whole wheat bagel PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1 cup cottage cheese 1 dannon light n fit 12 whole wheat crackers 1 tbsp. pb 2 4oz. ground turkey breast patties 2 whole wheat buns 1 scoop whey 1 scoop casein 1 cup oats Dinner (worked late) 5 oz. tuna 2 slices double fiber bread 1 kiwi Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Leg Press 2 sets of 7 Leg Extension 2 sets of 7 Lying Cable Ham Curls 2 sets of 7 Smith Calf Raise 2 sets of 7 Naut. Calf Press 2 sets of 7 Prety intense with taking so freakin' long on a leg move but the pump was incredible. Also, it was surprising that I didn't have DOMS from the previous day's workout. Not that I'm complaining one bit but it was a pleasant surprise. |
| Posted by: ANIMAL333 Apr 11 2008, 01:16 PM |
| Im liking your "Experienced Tester" title But seriously, great log thus far. I might have to invest in PW here soon. I've been sticking to Lemonade Xtend for months |
| Posted by: scalato23 Apr 13 2008, 08:52 AM |
| Friday - 4/11 Breakast 3 whole eggs 3 egg whites 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana SB Meal Kiwi 2 4oz. tilapia 2 whole wheat wraps 1 scoop whey 1 scoop casein 1 cup oats Dinner (worked late) 8 oz. steak 2 cups mixed veggies Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout DBell Side Lat Raise 2 sets of 7 Rear Pec Dec 2 sets of 7 Cable Front Raise 2 sets of 7 Naut. Shoulder Press The workout was incredibly difficult taking the full 7 seconds on the positive and negative and I am still quite sore on Sunday. I was able to maintain focus, intensity, and drive all throughout the workout however and did not want to quit. |
| Posted by: scalato23 Apr 14 2008, 07:15 PM |
| Monday - 4/13 Breakast 4 whole eggs 3 egg whites 1 cup oats 4 slices xtra lean turkey bacon PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1/2 cup cottage cheese 1 Dannon Light N' Fit 12 whole wheat crackers 1 tbsp. natty pb 2 4oz. tilapia 2 whole wheat wraps 2 scoops whey 1 wheat english muffin 1 tbsp. natty pb Dinner 8 oz. steak 15 asparagus spears 1 1/2 cups brown rice 2 cups salad Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Lat Pulldown 2 sets of 7 Seated Row 2 sets of 7 Cable Straight Bar Pressdown 2 sets of 7 Preacher Curl 2 sets of 7 Cable Curl 2 sets of 7 We just got this new rope climbing machine. You can sit or kneel on this pad and set the weight stack and the intensity of the rope. Lighter intensity for cardio and heavier intensity for strength. I messed around with it for a bit and LOVED it. When I was done, my back was incredibly pumped as well as chest and biceps. |
| Posted by: scalato23 Apr 16 2008, 08:19 PM |
| Wednesday - 4/15 Breakast (early morning) 1 grapefruit 1 cup cottage cheese 1 cup soy milk 1 1/2 cups Kashi 2 scoops whey 1 wheat english muffin 1 tbsp. natty 2 slices double fiber bread 1 tbsp. mayo mustard 8 oz. sliced turkey breast 2 cups broccoli 8 oz. tilapia 2 whole wheat wraps PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana Dinner 8 oz. steak 1 cup broccoli 1 1/2 cups brown rice 2 cups salad Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Alt. incline dbell press Decline smith press Flat cable flye Push-Ups (3 positions) Skulls Close-Grip Reverse Grip Pulldown I have decided to switch my workout to pyramid my weights up. Need to gain strength in some key lifts and size as well. I did 4 sets of each exercise usually with reps of 10, 7, 4, 3. |
| Posted by: scalato23 Apr 17 2008, 08:10 PM |
| Thursday - 4/16 Breakast 4 whole eggs 3 egg whites 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1 cup cottage cheese 1 Dannon Light N' Fit 12 whole grain crackers 2 4oz. ground turkey breast patties 2 whole wheat buns 2 scoops whey 1 cup oats Dinner 2 cups of Hamburger Helper Chicken Fried Rice (damn good!!!) Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Deadlift 4 sets Seated Row 4 sets Pull-Ups 2 sets Rope Pull 2 sets Back Extension 3 sets Alt. Dbell Curl 4 sets Preacher Curl 4 sets Cable Hammer Curl 4 sets Rev. Grip Cable Curl 4 sets Again, did the sets with ascending weight....Major DOMS today in chest and almost painful in the triceps. Feels so good though. As far as the PW, tastes great and have plenty energy and intensity to last me throughout the entire workout. ENjoying it. |
| Posted by: scalato23 Apr 20 2008, 08:29 AM |
| Friday - 4/17 Breakast 4 whole eggs 3 egg whites 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 5oz. tuna 4 slices double fiber wheat bread 1 cup green beans 6 oz. chicken breast 1 cup brown rice 2 scoops whey 1 wheat english muffin Dinner Nachos with/ xtra lean ground beef Wheat chips Tomatoes Onions Fat Free cheese Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Dbell SHoulder Press 4 sets (Ascending weight) Dbell Front Raise 4 sets (Ascending weight) Cable Behind Back Lat Raise 4 sets (Ascending weight) Cable Cross Sholder Pull 4 sets (Ascending weight) Was scheduled to do legs but I still have pretty bad soreness in the triceps, chest, back, and shoulders were toast after that workout. I just didn't have the energy and desire to give legs the intensity needed. So, I went on the Stair Climber for 15 minutes. Saturday will be light cardio and Sunday will be a day of rest. |
| Posted by: scalato23 Apr 22 2008, 03:52 PM |
| Saturday - 4/20 Breakast 4 whole eggs 3 egg whites 3 slices xtra lean turkey bacon 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1 cup cottage cheese 1 Dannon light n' fit 12 whole wheat crackers 1 tbsp. natty pb. 2 4oz. tilapia 2 whole wheat wraps 2 scoops whey 1 wheat english muffin Dinner 8 oz. chicken breast 1 cup rice 1 cup veggies Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Incline Smith 4 sets ascending weight Flat Dbell Press 4 sets ascending weight Decline Dbell Flye 4 sets ascending weight Cable Xover 4 sets ascending weight Cable Skulls 4 sets ascending weight Rope Pulldown 4 sets ascending weight Cable Kickbacks 4 sets ascending weight Tough workout and it feels good to be doing decline exercises for chest (it's been quite a while). As I am writing this Teusday, serious DOMS in my chest. Recovery just hasn't seemed to be there the past week and a half. Yes, I'm using a new routine but still, recovery has been slow in coming. Did shoulders on Friday and still have some soreness today. |
| Posted by: pu12en12g Apr 25 2008, 03:18 AM |
Awesome detail in here, I am not caught up yet  |
| Posted by: scalato23 Apr 27 2008, 08:26 AM |
| Sorry for not updating this past week...been crazy due to work and travelling up to Philly for a couple of days. Diet has pretty much stayed on track and I did get a couple of workouts in. Muscle soreness has been taking quite a bit to go away. Chest didn't feel "normal" from Monday's workout until about Friday night. Abs from Tuesday are still sore today. Only reason I mention this is that usually my soreness goes away (if I have any) after 2-3 days. Not sure why this is different this time but wanted to mention the observation. Today is an off day (well, walked 1 mile, ran 1, and walked a third). |
| Posted by: scalato23 Apr 30 2008, 05:03 PM |
| Monday - 4/28 Breakast 4 whole eggs 3 egg whites 1 cup oats PWO Shake 1 (Immediately following workout) 2 scoops waxi-maize 5g glutamine PWO Shake 2 (Typically 15-20 minutes after PWO 1) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 1 cup cottage cheese 1 Dannon light n' fit 12 whole wheat crackers 1 tbsp. natty pb. 2 4oz. tilapia 2 whole wheat wraps 2 scoops whey 1 wheat english muffin Dinner 8 oz. chicken breast 1 cup rice 1 cup veggies Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Incline Dbell 4 sets ascending weight Flat Bench 4 sets ascending weight Decline Dbell 4 sets ascending weight Pec Dec 4 sets ascending weight DBell Skulls 4 sets ascending weight EZ Bar Pressdown 4 sets ascending weight O'head Rope Pull 4 sets ascending weight ANother tough workout but the pump today was ridiculous. Plenty of energy throughout the workout. Still have DOMS from Friday's workout. |
| Posted by: scalato23 Apr 30 2008, 05:11 PM |
| Wednesday - 4/30 Breakast 4 whole eggs 3 egg whites 1 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) 1 1/2 scoops whey 1 scoop whey 1 cup oats 1 banana 2 Sushi rolls 2 4oz. tilapia 2 whole wheat wraps 2 scoops whey Dinner 8 oz. steak 1 cup salad 1 cup rice 1 cup veggies Pre-Bed 1/2 cup cottage cheese 1 tbsp. powerbutter Workout Deadlift 4 sets ascending weight Sup. Grip Bent-Over Row 4 sets ascending weight Back Extension 4 sets Rope Climb Machine 3 sets of increasing weight and decreasing time EZ Bar Cable Curl 4 sets ascending weight Incline Dbell Curl 4 sets ascending weight Dbell Hammer Curl 4 sets ascending weight Rev. Preacher Curl 4 sets ascending weight I don't know what's going on but my recovery time has really been extended about 2 extra days than normal. Diet has been on track and the only thing that has changed the past couple weeks has been the intensity of the workouts with the increasing weight. But by now, I would've thought my body would've adapted. If you noticed, I have added another "dose" of PW with the Waxi Maize after workout and will now be drinking the PW water before workout and not during. Hopefully that will help because this really sucks. Body aches all over and today, I had to force myself to eat my meals which is NEVER the case. I'm usually starving by the time I'm supposed to eat again. I'll keep you posted. |
| Posted by: scalato23 May 2 2008, 03:47 PM |
| Thursday- 5/1 Diet was pretty much the same as usual even though I pretty much had to force myself to eat. Workout Smith Shoulder Press 4 sets ascending weight Dbell Lat Raise 4 sets ascending weight Cable Front Raise 4 sets Rear Cable Xover 4 sets of ascending weight Well, the soreness wasn't too bad but I think my metabolism has come to a screeching halt!!! Which of course sucks. I'm going to be switching my diet to Carb-Cycling starting Monday. |
| Posted by: scalato23 May 4 2008, 04:18 PM |
| Friday - Sunday Took these days off to give my body a chance to regroup and "get healthy" again. My appetite is back so it may just have been a couple day thing. My schedule had also changed somewhat during those days and ended up working out within 30 minutes of eating breakfast and then 2 PWO shakes. I think I just was getting too full too early and working out too soon after breakfast. We'll see how it goes on Monday and the rest of the week. I am also adjusting my diet today. |
| Posted by: scalato23 May 5 2008, 07:35 PM |
| 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. |
| Posted by: scalato23 May 7 2008, 04:45 PM |
| 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. |
| Posted by: scalato23 May 7 2008, 05:52 PM |
| 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. |
| Posted by: scalato23 May 10 2008, 03:37 PM |
| 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. |
| Posted by: scalato23 May 11 2008, 06:24 PM |
| 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). |
| Posted by: scalato23 May 12 2008, 06:15 PM |
| 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. |
| Posted by: scalato23 May 14 2008, 04:21 PM |
| 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. |
| Posted by: scalato23 May 14 2008, 04:28 PM |
| 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). |
| Posted by: scalato23 May 18 2008, 06:47 PM |
| 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. |
| Posted by: scalato23 May 19 2008, 06:53 PM |
| 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. |