Day 1 - August 30th, 2010

TOTAL CALORIC INTAKE: 4,502 
TOTAL PROTEIN INTAKE: 321.5 g


Here's how it broke down:

7:30 AM:
Protein Shake (Mass Gainer) - 1/2 serving - 425 Calories + 25 g Protein

9:00 AM:
3 scrambled eggs - 190 Calories + 15 g protein &
2% Reduced Fat Milk - 130 Calories + 8 g protein

10:45 AM:
2 Slices wheat bread with peanut butter on each slice - 275 Calories + 12 g protein
Casein Protein Shake (1 serving) - 120 calories + 24 g protein

12:45 PM:
Egg Salad sandwich on wheat bread - 480 Calories + 14 g protein

3:30 PM:
1 Slice wheat bread with peanut butter - 160 Calories + 8 g protein
Casein Protein shake (2 servings) - 240 calories + 50 g protein

5:45 PM: 
Pre-workout shake- 430 Calories + 25 G protein

-----------------------------------------
GYM - Chest/Triceps day 
(used as much weight as I could to get to 6-8 reps. went fast/intense):
Incline barbell press - 3 sets - 7 reps
Flat-bench dumbbell press - 4 sets - 8 reps
Weighted dip - 4 sets - 7 reps

Close-grip bench press - 4 sets - 7 reps
Lying triceps extension - 3 sets - 6 reps
-----------------------------------------

6:45 PM: 
Post-workout shake- 430 Calories + 25 G protein

Decided to go swimming after I worked out for about 30-45 minutes. Got home, did another protein shake.

8:30 PM: 
Post-swim shake- 400 Calories + 12.5 G Protein

9:00 PM - Dinner:
9 oz atlantic salmon - 468 calories + 51 G protein
1 cup brown rice - 218 calories + 5 g protein
1 cup black beans - 227 calories + 15 g protein

Will be doing this before bedtime:

10:50 PM:
Casein Protein shake - 120 calories + 24 g protein
1 wheat english muffin - 134 calories + 6 g protein
light Peanut butter - 50-60 calories + 2 g protein