WEEK 47/2016

Since 7/12 NoFap
Since 7/19 daily 5mg of “C”
Since 8/3/2016 Creatine 5gr
Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P (40/30/30) (source)
Since 9/10/2016 balanced meals
Since 9/20/2016 Nitric Oxide (NO) rich diet
Since 10/6/2016 5/3/1 WORKOUT
Since 10/6/2016 less Protein and more Carbs
Since 10/7/2016 no more daily “C”

SUMMARY

LAST WEEK

  • 11/14/2016 12PM PMO (good, hard, quick)
  • 11/15/2016 —
  • 11/16/2016 8PM GOOD SEX
  • 11/17/2016 8PM SEX CNR HJ/BJ
  • 11/18/2016 5PM GREAT SEX
  • 11/19/2016 —
  • 11/20/2016 1AM CNR / 2AM PMO

THIS WEEK

  • 11/21/2016 8PM SEX (SO-SO)
  • 11/22/2016 —
  • 11/23/2016 1PM GOOD SEX
  • 11/24/2016 1AM PMO
  • 11/25/2016 3PM GOOD SEX
  • 11/26/2016 3PM GOOD SEX
  • 11/27/2016 —

DETAILED HISTORY

  • 11/21/2016 – MONDAY
    ONW: SOME
    MW: YES
    8:00 AM: woke up
    5 hours of sleep
    8:30 AM coffee
    10:00 AM GYM WORKOUT (2/1 custom workout)
    10:00 AM 5 MG “C” – COMPOUND
    1:00 PM LUNCH 1: EGGS & TOAST
    3:00 PM LUNCH 2: SQUASH SOUP
    7:00 PM DINNER: FISH & RICE
    8:00 PM SEX. DECENT ERECTION, NO SIGNS OF LOSS OF ERECTION, SOMEWHAT IN CONTROL, MEDIUM SIZE LOAD
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,951 calories, 462 C (25 F, 249 S)/ 78 F (22 S, 4 P, 39 M)/ 110 P
    7 % of calories from SAT (22 gr) MAX 10%
    Today’s macro split: 62/24/14 [target (50/30/20)]
    — PM ZMA
    3:00 AM Gone to sleep
  • 11/22/2016 – TUESDAY
    ONW: SOME
    MW: YES
    8:30 AM: woke up
    6.5 hours of sleep
    9:00 AM coffee
    11:00 AM GYM WORKOUT (2/1 custom workout)
    12:30 PM LUNCH 1: EGGS & TOAST
    4:00 PM PANAX RED GINSENG
    — PM LUNCH 2:
    7:00 PM DINNER: FISH & PASTA
    10:30 PM SNACK: fruit, toast, avocado
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,569 calories, 351 C (37 F, 140 S)/ 89 F (18 S, 5 P, 44 M)/ 104 P
    6% % of calories from SAT (18 gr) MAX 10%
    Today’s macro split: 54/31/15 [target (50/30/20)]
    12:30 AM Gone to sleep
  • 11/23/2016 – WEDNESDAY
    ONW: SOME
    MW: NO
    6:30 AM: woke up
    6 hours of sleep
    7:00 AM coffee
    — AM GYM WORKOUT (2/1 custom workout)
    8:30 PM LUNCH 1: EGGS & TOAST
    8:30 PM 5 MG “C” (BRAND NAME)
    1:00 PM GOOD SEX, very good erection (not rock hard) no sign of loss of erection, decent control, grand finale, big load
    2:30 PM WALKED 3.5 MILES
    4:00 PM SNACK: FRUIT
    5:00 PM DINNER: FISH & RICE
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,904 calories, 446 C (47 F, 205 S)/ 82 F (18 S, 5 P, 37 M)/ 93 P
    6 % of calories from SAT (18 gr) MAX 10%
    Today’s macro split: 62/25/13 [target (50/30/20)]
    1:00 AM PMO – rock hard, small load
    1:30 AM Gone to sleep
  • 11/24/2016 – THURSDAY
    ONW: ?
    MW: SOME / EZ
    8:00 AM: woke up
    6.5 hours of sleep
    8:30 AM coffee
    9:30 AM GYM WORKOUT (2/1 custom workout)
    11:00 AM LUNCH 1: EGGS & TOAST
    1:00 PM LUNCH 2: FISH
    7:00 PM DINNER: TURKEY
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,952 calories, 333 C (32 F, 124 S)/ 110 F (25 S, 4 P, 38 M)/ 167 P
    8 % of calories from SAT (25 gr) MAX 10%
    Today’s macro split: 45/33/22 [target (50/30/20)]
    2:30 AM Gone to sleep
  • 11/25/2016 – FRIDAY
    ONW: ?
    MW: SOME / EZ
    8:00 AM: woke up
    5.5 hours of sleep
    8:30 AM coffee
    9:30 AM 10 MG “C” (COMPOUND)
    10:00 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: EGGS & POTATOES
    — PM LUNCH 2: PASTA
    3:00 PM GOOD SEX, GOOD ERECTION (NOT ROCK HARD) no signs of loss of erection, decent control, grand finale, big load
    7:00 PM DINNER: FISH & RICE
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 3,389 calories, 454 C (40 F, 149 S)/ 126 F (19 S, 8 P, 80 M)/ 117 P
    — % of calories from SAT (– gr) MAX 10%
    Today’s macro split: 53/33/14 [target (50/30/20)]
    3:00 AM Gone to sleep
  • 11/26/2016 – SATURDAY
    ONW: ?
    MW: SOME / EZ
    7:00 AM: woke up
    4 hours of sleep (toothache)
    7:30 AM coffee
    — AM GYM WORKOUT (2/1 custom workout)
    9:00 AM 5 MG “C” (COMPOUND)
    10:00 AM LUNCH 1: EGGS & TOAST
    1:00 PM LUNCH 2: MUSHROOM SOUP
    3:00 PM GOOD SEX, GOOD ERECTION (NOT ROCK HARD) no signs of loss of erection, decent control, grand finale, big load
    7:00 PM DINNER: FISH & PASTA
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 2,516 calories, 365 C (42 F, 90 S)/ 79 F (11 S, 5 P, 44 M)/ 96 P
    4 % of calories from SAT (11 gr) MAX 10%
    Today’s macro split: 57/28/15 [target (50/30/20)]
    ? AM Gone to sleep (toothache)
  • 11/27/2016 – SUNDAY
    ONW: ?
    MW: NOEZ
    ? AM: woke up (toothache)
    3 hours of sleep (toothache)
    — AM coffee
    — AM GYM WORKOUT (2/1 custom workout)
    11:00 AM LUNCH 1: SOUP & RICE
    2:00 PM LUNCH 2: FRUIT
    7:00 PM DINNER: EGGS & TOAST
    Since 9/10/2016 2800 kCal, 280 C, 93 F, 210 P
    Today’s food: 3,195 calories, 499 C (32 F, 281 S)/ 105 F (42 S, 5 P, 37 M)/ 93 P
    12 % of calories from SAT (42 gr) MAX 10%
    Today’s macro split: 20/28/12 [target (50/30/20)]
    1:30 AM Gone to sleep
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