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: NO – EZ
  ? 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