Meal One  
.5 tbsp glutamine powder  
2 scoops protein powder  
220 calories  
2 g fat  
44 g protein  
3 g carbs  
1.25 servings shredded wheat  
200 calories  
2 g fat  
40 g carbs  
5 g protein  
2 equal packets  
1 cup milk  
90 calories  
9 g protein  
12 g carbs  
0 g fat  
 
Meal Two  
2 Promax protein bars  
580 calories  
40 g protein  
12 g fat  
98 g carbs  
 
Meal Three  
1/2 carton egg beaters  
140 cal  
24 g protein  
4 g carbs  
1.25 servings oatmeal  
188cal  
3 g fat  
7.5 g protein  
33.75g carbs  
5 g fat  
1 serving cottage cheese  
90 calories  
7 g carbs  
12 g protein  
2tbsp trans fat free butter (not sure on the nutrition breakdown here, but it's close I 
think)  
40 calories  
4 g fat  
1 tbsp glutamine powder  
 
Meal Four-Post-Workout  
1 scoop pro fusion  
110 cal  
22 g protein  
2 g fat  
1 g sat fat  
1 g carbs  
1.5 scoops Optimum Whey Protein powder  
165 cal  
33 g protein  
2 g carbs  
2 g fat  
.5 g sat fat  
1 slice white bread  
60 cal  
2 g fat  
9 g carbs  
1 g protein  
1 tbs honey  
60 cal  
16 g carbs  
1 granola bar  
110 cal  
3 g fat  
19 g carbs  
2 g protein  
1 tbsp trans fat free butter  
20 calories  
2g fat  
1 cup milk  
90 calroies  
12 g carbs  
9 g protein  
 
Meal Five  
.5 serving granola bar  
55 calories  
1.5 g fat  
9 g carbs  
1 g protein  
.5 lbs ground beef  
156 calories  
4 g fat  
30 g protein  
2 slices whole wheat bread  
220 calories  
5 g fat  
30 g carbs  
8 g protein  
1.5 scoops whey powder  
165 calroies  
33 g protein  
2 g fat  
2 g carbs  
.5 servings low fat ricotta cheese  
50 calories  
2 g fat  
1 g carbs  
5 g protein  
 
Meal Six  
1 Myoplex MRP  
200 calories  
6 g fat  
15 g carbs  
20 g protein  
1 Nitro-Tech Bar  
290 calories  
9 g carbs  
35 g protein  
A few French fries  
4 g fat  
4 g carbs  
50 calories  
 
Snack  
1 serving wheat thins  
130 calories  
3 g fat  
19 g carbs  
4 g protein  
 
Meal Seven  
3 scoops whey protein powder  
330 calories  
66 g protein  
4 g fat  
5 g carbs  
.75 servings oatmeal  
112.5 calories  
2 g fat  
20 g carbs  
4 g protein  
1 tsp trans fat free butter  
20 calories  
2 g fat  
 
Meal Eight-Pre-Bedtime  
1 scoop whey powder  
110 cal  
22g protein  
1 g fat  
2 g carbs  
1 tbsp glutamine  
1/2 serving fat-free cottage cheese  
40 calories  
0 g fat  
2 g carbs  
8 g protein  
 
504 g protein 3,961.5 calories  
 
Training-Arms/Abs  
3 warm-up sets  
 
Dumbbell Curls  
40sx10  
50sx8  
55sx7  
EZ-Curl Bar Presses(assuming hte bar weighs 30 lbs)  
110x12  
190x9  
200x6  
190x7  
 
Cable flat bar curls  
3 sets  
Rope Pressdowns  
3 sets  
 
Dumbbell Hammer Curls  
2 sets  
Reverse Grip pulldowns  
2 sets  
 
Superman standing cable curls  
3 sets  
Triangle pushdown  
3 sets  
 
Reverse Curls  
Reverse Grip pulldowns  
 
Concentration Hammer Curls  
2 sets  
Reverse single-arm pulldowns  
2 sets  
 
Concentration cable curls  
2 sets  
Reverse single-arm pulldowns  
2 sets  
 
Barbell cable curls  
1 set  
Reverse Grip Pulldown  
1 set  
 
8 sets abdominal exercises.  
 
STATS:  out 212.5 and in 214.3  
 
In Reflection... I think that this workout may have been a little much, with about 16 sets 
per muscle group.  I'd like to have that as close to 12 as possible, but I really feel like it 
takes a lot of time to really get into an arm workout for some reason.  Oh well, the pump I 
got today was fantastic, so I am satisfied with the workout.