WEEK 03/2017

SUMMARY

LAST WEEK

  • 01/09/2017 —
  • 01/10/2017 5PM GOOD SEX
  • 01/11/2017 11PM PMO
  • 01/12/2017 —
  • 01/13/2017 —
  • 01/14/2017 —
  • 01/15/2017 —

THIS WEEK

  • 01/16/2017 9:00 PM VERY GOOD SEX
  • 01/17/2017 11PM PMO
  • 01/18/2017 —
  • 01/19/2017 7PM GOOD SEX
  • 01/20/2017 —
  • 01/21/2017 3PM GOOD SEX
  • 01/22/2017 3PM GOOD SEX

DETAILED HISTORY

  • 01/16/2017 – MONDAY
    ONW: YES
    MW: YES – PERSISTENT
    5 AM: woke up
    5 hours of sleep
    5:30 AM coffee, LATTE
    6:30 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    11:00 AM LUNCH 1: TOAST, EGGS
    12:00 PM LUNCH 2: SOUP & RICE
    1:30 PM 10MG “C” (COMPOUND)
    8:00 PM DINNER:  SOUP & RICE
    9:00 PM VERY GOOD SEX. ERECTION, CONTROL, GRAND FINALE BIG LOAD. THE WORKS – AFTER 5 DAYS
    Today’s food: 3,144 calories, 451 C (51 F, 147 S)/ 107 F (19 S, 18 P, 47 M)/ 104 P (0.46)
    5 % of calories from SAT (19 gr) MAX 7%
    Today’s macro split: 57/30/13 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 01/17/2017 – TUESDAY
    ONW: YES
    MW: NO – EASY ERECTION
    6:30 AM: woke up
    7 hours of sleep
    6:30 AM coffee, LATTE, TOAST, EGGS
    6:30 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: SOUP & RICE
    — PM LUNCH 2:
    6:00 PM DINNER: SALMON & PASTA
    Today’s food: 3,137 calories, 443 C (37 F, 184 S)/ 94 F (18 S, 4 P, 39 M)/ 133 P (0.59)
    5 % of calories from SAT (18 gr) MAX 7%
    Today’s macro split: 56/27/17 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 01/18/2017 – WEDNESDAY
    ONW: YES
    MW: YES – EASY ERECTION
    6:30 AM: woke up
    7 hours of sleep
    7:00 AM coffee, LATTE, TOAST, EGGS
    6:30 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    — PM LUNCH 1:
    — PM LUNCH 2:
    5:00 PM DINNER 1: SOUP & RICE & FRUIT
    6:00 PM DINNER 2: COD & PASTA
    Today’s food: 2,579 calories, 356 C (36 F, 106 S)/ 71 F (15 S, 3 P, 30 M)/ 131 P (0.58)
    5 % of calories from SAT (15 gr) MAX 7%
    Today’s macro split: 55/25/20 [target (50/30/20)]
    10:15 PM Gone to sleep
  • 01/19/2017 – THURSDAY
    ONW: YES
    MW: YES – PERSISTENT
    6:15 AM: woke up
    8 hours of sleep
    6:30 AM coffee, LATTE, TOAST, EGGS
    6:30 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    11:30 AM LUNCH 1: BEEF & POTATOES
    12:30 PM LUNCH 2: SOUP & RICE
    2:30 PM 10 MG “C” (COMPOUND)
    6:00 PM DINNER: SALMON
    7:00 PM GOOD SEX, GOOD ERECTION, GREAT CONTROL, GRAND FINALE, BIG LOAD
    Today’s food: 3,583 calories, 493 C (48 F, 191 S)/ 102 F (19 S, 4 P, 44 M)/ 173 P (0.78)
    5 % of calories from SAT (19 gr) MAX 7%
    Today’s macro split: 53/26/19 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 01/20/2017 – FRIDAY
    ONW: YES
    MW: YES – EZ
    6:30 AM: woke up
    7 hours of sleep
    6:45 AM coffee, LATTE, TOAST, EGGS
    7:00 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    7:30 PM LUNCH 1: EGGS & TOAST
    12:30 PM LUNCH 2: VEGGIE & FISH SANDWICH
    7:00 PM DINNER: FISH
    Today’s food: 2,857 calories, 338 C (33 F, 162 S)/ 107 F (34 S, 2 P, 22 M)/ 137 P (0.61)
    11 % of calories from SAT (34 gr) MAX 7%
    Today’s macro split: 47/34/19 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 01/21/2017 – SATURDAY
    ONW: YES
    MW: YES – EZ
    6:30 AM: woke up
    7 hours of sleep
    7:00 AM coffee, LATTE
    8:00 PM BREAKFAST 1: TOAST, EGGS
    6:30 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: SOUP, RICE, FISH
    2:00 PM LUNCH 2: SANDWICH
    3:00 PM GOOD SEX, ERECTION, CONTROL, FINALE, LOAD
    7:00 PM DINNER: RICE & FISH
    9:00 PM CAKE & ICE CREAM
    Today’s food: 4,018 calories, 514 C (41 F, 188 S)/ 128 F (41 S, 3 P, 28 M)/ 220 P (0.99)
    9 % of calories from SAT (41 gr) MAX 7%
    Today’s macro split: 50/28/22 [target (50/30/20)]
    11:30 PM Gone to sleep
  • 01/22/2017 – SUNDAY
    ONW: YES
    MW: YES – EZ
    6:30 AM: woke up
    7 hours of sleep
    7:00 AM coffee, LATTE, TOAST, EGGS
    8:00 AM SUPPLEMENTS: 1000 D
    10:00 AM GYM WORKOUT (2/1 custom workout)
    12:00 PM LUNCH 1: SALMON, SOUP, RICE
    2:30 PM LUNCH 2: SANDWICH
    3:00 PM GOOD SEX, ERECTION, CONTROL, FINALE, LOAD
    6:30 PM DINNER: BEEF & POTATOES & MUSHROOMS
    Today’s food: 3,515 calories, 465 C (37 F, 179 S)/ 110 F (38 S, 2 P, 22 M)/ 183 P (0.82)
    10 % of calories from SAT (38 gr) MAX 7%
    Today’s macro split: 52/28/20 [target (50/30/20)]
    11:30 PM Gone to sleep
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