Joshua Emerick's Page

November 6th and 7th, 2009

I took some rest days here from the weights. I run a lot at my part-time job (valet), and its a lot of sprints, running up stairs, running up incline, so I didn't really feel the need to catalog this. I kept my diet clean, but with a much lower calorie and carb count compared to my first five days. Tomorrow, I will hit the weights in the morning really hard, and kick up the calories again.

November 5th, 2009



8:00am - coffee



8:30am - workout - consumed 4 rice cakes, 2 scoops of protein, 2 servings of ON CGT-10 while training (it was long workout, woke up late and wanted to get to the gym asap!).



11:00am - 8 egg whites, 1 cup oatmeal, 1 banana



2:00pm - tuna sandwhich



5:00 - Sloppy Joes!!! (my own recipe contain whole wheat buns, lean ground beef, and some other secrets).



8:00pm - Cliff Builder Bar



10:00pm… Continue

Novemeber 5th, 2009



Yeah, I know I did chest on Monday but I am really trying to focus on that upper and inner chest, so the more attention I give it the more it will grow. Plus, my chest was itch'n to push some massive weight today!



Diet:



7:00am - Cliff Builder Bar, 1 cup coffee, 1 Lumber Rice cake with almond butter



10:00 - 1 bag of bite size rice cakes (90g carbs!), Cliff Builder Bar (I know, two meals in a row :( and a bottle of water ***I was… Continue

Diet:



6:30am - Cliff Builders Bar, cup of coffee, 1 Rice Cake



7:45am - workout (see below), during workout consumed 2 rice cakes, 25g whey isolate



9:00am - 8 egg whites mixed with 1 cup oatmeal, 1 banana, 25g whey isolate



12:00pm - egg(4 whites), turkey bacon (2 slices), and whole grain english muffin sandwhich with 2 scoops On Nitro Core ptn shake



2:30 - 2 lumberg rice cakes with almond butter



5:00 - salmon with green beans,… Continue

6:30am: Cliff Builder Bar, 2 Lumberg Rice Cakes, 1 cup coffee



8:30am: 1 cup oatmeal, 1 banana, 8 egg whites, 1 scoop Whey Isolate



11:00am: 2 Lumberg Rice Cakes, 2 servings ON CGT-10, 1 cup coffee



Train (see below)



1:00 Cliff Builder bar



2:00 chicken pasta salad



5:00pm: lean ground sirloin burger, wheat toast, turkey bacon, and two servings ON Nitro Core protein with milk (I was really hungry :)



8:30: Salmon with green… Continue