Boyko's Blog

Nutrition

- Souvlaki chicken pita and a 6 oz hamburger with some potato thins and a few nachos.
- 1 scoop Casein and 1 scoop Whey.

Totals:
No idea, probably still well within my 160g of carbs though. Tried to get some protein in with the shakes but still probably came up short. Oh well.

Supps/Vitamins:
- None.

Gym

- 1 hour cardio on the treadmill. 5mph light jog to warm up for 10 mins and then between 4-4.5mph quick walk at a slight incline. Burnt about 650 calories, HR was around 160 for the duration of the hour.

Feeling/Notes/Misc

- 3 litres water
- Was at a hotel room so just ate what I could. Only had two meals all day and then went drinking at night. Avoided late night munchies again!

Nutrition

Meal 1 (6:30am) (Pre-WO)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Skim Milk (1 cup) (0g Fat/13g Carbs/9g Protein)
- Peanut Butter (1 tbsp) (8g Fat/3g Carbs/3g Protein)

Meal 2 (9am) (Post-WO)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this half during workout and half after)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Meal 3 (12pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Diet Coke (250 mL) (0g Fat/0g Carbs/0g Protein)

Meal 5 (5pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
146g Protein, 26g Fat, 75g Carbs = 1118 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 333mg Calcium/167mg Magnesium (1 pill with meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 3)

Gym
Upper Body

- BB Bench Press (3 x 10 @ 95lbs)
- Deadlifts (3 x 10 @ 135lbs)
- Military Press (3 x 10 @ 45lbs)
- Chest Flies (3 x 10 @ 25lbs)
- BB Rows (3 x 10 @ 135lbs)
- Arnold Presses (3 x 10 @ 25lbs)
- Bicep Curls/Tricep Extensions (3 x 10 supersets @ 25lbs Biceps and 15lbs Triceps)
total time: began 7:05, left 8:05

Feeling/Notes/Misc

- 3 litres water
- Went out drinking and was anticipating eating at a social so that is why my numbers are lower today. That didn’t wind up happening though, but I didn’t pig out drunkenly! Yay!

Nutrition

Meal 1 (6:30am) (Pre-WO)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Skim Milk (1 cup) (0g Fat/13g Carbs/9g Protein)
- Peanut Butter (1 tbsp) (8g Fat/3g Carbs/3g Protein)

Meal 2 (9am) (Post-WO)
- Gatorade (710mL) (0g Fat/48g Carbs/0g Protein) (drink this half during workout and half after)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Meal 3 (10:15am)
- Marble Cheese (30g) (10g Fat/0g Carbs/7g Protein)
- Wheat Thins (10) (2g Fat/12g Carbs/2g Protein)

Meal 4 (12pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Diet Coke (250 mL) (0g Fat/0g Carbs/0g Protein)

Meal 5 (5pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Meal 6 (7:30pm)
- Pickeral (8oz) (4g Fat/0g Carbs/42g Protein)

Totals:
197g Protein, 40g Fat, 102g Carbs = 1556 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 333mg Calcium/167mg Magnesium (1 pill with meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 3)

Gym
Legs (7:05am)

- Squats (1 x 6 @ 135lbs, 4 x 5 @ 185lbs) (stay here for now)
- Leg Press (1 x 10 @ 90lbs, 1 x 10 @ 180lbs, 1 x 10 @ 270lbs, 2 x 5 @ 360lbs) (start with 180 next time)
- Leg Extensions (1 x 10 @ 70lbs, 1 x 10 @ 90lbs, 1 x 10 @ 110lbs, 1 x 8 @ 130lbs, 1 x 6 @ 150lbs) (start with 110 next time)
- Leg Curls (1 x 10 @ 90lbs, 1 x 10 @ 110lbs, 1 x 10 @ 130lbs, 2 x 6 150lbs) (start with 130 next time)
total time: began 7:05, left 8:00

Feeling/Notes/Misc

- 5 litres water
- Not much to report, still feeling fine and enjoying my whole wheat tuna tortilla every day! Am going out tomorrow and Saturday nights so it’ll be important not to fall off the wagon here. Am leaving about 45g of Carbs along with some Fat/Protein room for tomorrow night since at the social I will probably wind up having a sandwich or two with meat and some cheese etc. Saturday I won’t have access to my regular foods at home so I will do my best to stay within my macros and within my daily limits.

Nutrition

Meal 1 (6:30am) (Pre-WO)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Skim Milk (1 cup) (0g Fat/13g Carbs/9g Protein)
- Peanut Butter (1 tbsp) (8g Fat/3g Carbs/3g Protein)

Meal 2 (9am) (Post-WO)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this half during workout and half after)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Meal 3 (10:15am)
- Marble Cheese (30g) (10g Fat/0g Carbs/7g Protein)

Meal 4 (12pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Diet Coke (710 mL) (0g Fat/0g Carbs/0g Protein)

Meal 5 (5pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Meal 6 (7:30pm)
- Pickeral (8oz) (4g Fat/0g Carbs/42g Protein)

Totals:
195g Protein, 38g Fat, 77g Carbs = 1430 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 333mg Calcium/167mg Magnesium (1 pill with meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 3)

Gym
Shoulders w/Abs  (7:15am)

- Abs (3 x fail bicycle crunches, 3 x 10-15 ab machine, 3 x 10 leg raises)
- Seated BB Military Press (1 x 10 @ 45lbs, 1 x 8 @ 65lbs, 3 x 5 @ 75lbs) (good for now)
- DB Arnold Press (1 x 8 @ 25lbs, 1 x 8 @ 30lbs, 2 x 6 @ 30lbs, 1 x 4 @ 35lbs)
- Lateral Raises/Front Raises (3 x 10 @ 15lbs, alternating) (totally forgot to do 5 sets…..duh…..)
total time: began 7:15, left 8:00

Feeling/Notes/Misc

- 5 litres water
- I am now done with caffeine in the morning. I haven’t had any headaches really so I’ve come off it properly. Now I can soon drink coffee in the morning and all that other fun stuff, haha.
- Am going to keep working weights in the morning but starting next Monday (when I will be around 200g Carbs) I am going to be doing cardio in the morning (empty stomach, get up and go) and then doing weights later in the day or evening. I know I’m cutting and am not expected to gain strength, but I find it very difficult to lift much of anything in the morning compared to when I actually have food in my stomach. I will be doing 30-60 minutes of cardio (probably LISS, incline walk) in the morning and upper body weights M-Th, and then Legs Friday.
- Might have gotten ahead of myself a bit with the idea of continued weight loss. I foresee next week me maybe beginning to lose weight again, but until I add cardio in that probably won’t happen. Thought I was 206 the other morning, this morning looked closer to 207. Could just be a general flucuation though. I am definitely ‘feeling’ fatter even though I know I’m not, so that means water weight from the carbs is beginning to come in. Oh well, still plenty of time before NYE to get to 200!

Nutrition

Meal 1 (6:30am) (Pre-WO)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this during workout mostly)

Meal 2 (9am) (Post-WO)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Meal 3 (10:15am)
- Marble Cheese (30g) (10g Fat/0g Carbs/7g Protein)

Meal 4 (12pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Cheese Slice (1) (4g Fat/3g Carbs/4g Protein)
- Diet Coke (1 can) (0g Fat/0g Carbs/0g Protein)

Meal 5 (5pm)
- Egg Whites (12) (3g Fat/3g Carbs/40g Protein)

Meal 6 (9pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
185g Protein, 33g Fat, 67g Carbs = 1305 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 333mg Calcium/167mg Magnesium (1 pill with meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1/2 Caffeine pill (100mg) (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 3)

Gym
Back w/Biceps (7:10am)

- Abs (3 sets of bicycle crunches/regular crunches to fail)
- Pullups (3 x 10 @ 100lbs) (still a decent weight)
- Deadlifts (1 x 10 @ 135lbs, 2 x 5 @ 185lbs, 2 x 5 @ 135lbs) (not bad)
- Barbell Bentover Rows (1 x 10 @ 105lbs, 2 x 5 @ 135lbs, 2 x 5 @ 145lbs) (good, could almost add a little bit more for the heavier sets)
- Pulldowns (1 x 10 @ 85lbs, 1 x 10 @ 100lbs, 1 x 8 @ 120lbs, 2 x 6 @ 140lbs) (not bad, start out at 100 next time for 10 and go from there for heavier)
- Bicep Curls (1 x 10 alternating @ 25lbs, 2 x 6 @ 30lbs curls, 2 x 6 @ 30lbs hammers) (maybe try doing 35s for last two sets, get to 4 would be fine)

Feeling/Notes/Misc

- 5 litres water (2 ice cold)
- For the gym in the morning I have begun doing a 5×5 routine, where my first set is a warm-up set of 10. I had been planning to do the same weight for the remaining 4 sets for 5 reps, but am finding my lack of strength and energy in the morning to be an issue so will probably ramp the weight up slowly each set until I get to what I can handle the most of by the 5th set.
- Dropped my caffeine to half a tablet today. Will be taking another one tomorrow morning and then will be off the pills completely for 5 weeks before beginning another EC stack cycle to take me into the end of my cutting phase (or so, that’s the plan)
- Up to 60g Carbs today. 80g tomorrow….it’s sad but every day is a bigger and bigger deal to me. It’s like Carb Christmas!…or maybe Carb Channukah….
- Trying not to look at the scale every day but I can’t really help it, am just at about 206 this morning, coulda been 205.5 actually. That means I’m just about 5 pounds away (with just under 10 weeks to go) to my goal of being 200 pounds by New Years Eve! Definitely attainable…..now, to just not screw everything up….

Nutrition

Meal 1 (6:30am) (Pre-WO)
- Whey Protein (1 scoops) (3g Fat/3g Carbs/25g Protein)
- Gatorade (250mL) (0g Fat/17g Carbs/0g Protein) (drink this during workout mostly)

Meal 2 (9am) (Post-WO)
- Whey Protein (1 scoops) (3g Fat/3g Carbs/25g Protein)

Meal 3 (10:15am)
- Marble Cheese (30g) (10g Fat/0g Carbs/7g Protein)

Meal 4 (12pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (1) (2.5g Fat/13g Carbs/3g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Diet Coke (1 can) (0g Fat/0g Carbs/0g Protein)

Meal 5 (5pm)
- Egg Whites (12) (3g Fat/3g Carbs/40g Protein)

Meal 6 (11:30pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
181g Protein, 28.5g Fat, 47g Carbs = 1168.5 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 333mg Calcium/167mg Magnesium (1 pill with meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1 Caffeine pill (200mg) (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 3)

Gym
Chest w/Triceps (7am)

- Abs/Pushups (3 sets of bicycle crunches/regular crunches to fail, supersetted with 3 x 10 pushups)
- BB Bench Press, 10 @ 95lbs, 5 @ 135lbs, 4 @ 135lbs, 5 @ 115lbs, 5 @ 115lbs
- DB Chest Flies, 10 @ 20lbs, 4 x 6 @ 25lbs (could increase to 30lbs)
- BB Incline Bench Press, 10 @ 85lbs, 4.5 @ 95lbs, 3 @ 95lbs, 5 @ 85lbs, 4 @ 85lbs (not sure why I’m having such troubles with this one, early morning routine is killing my strength, also time to eat more!)
- Tricep Extensions, 3 x 7 @ 15lbs, 2 x 6 @ 15lbs (surprising at lack of strength, again probably due to the morning and nothing in my stomach, stay here for now)

Feeling/Notes/Misc

- 3 litres water (1 ice cold)
- I will now be returning to maintenance. Today I started off with 40g Carbs and 30g Fats (a little off in actual results but roughly where I wanted to be), and will now increase Carbs by approximately 20g per day while increasing Fats by approximately 5g per day until I wind up with Carbs at 300g and Fats at 60g. Protein will stay roughly the same (160g-200g per day).
- I am eventually aiming for 300g Carbs, 60g Fat and 200g Protein on workout days (aka Monday-Friday) for a total of 2540 calories, and then 200g Carbs, 50g Fat and 160g Protein on non-workout days (weekends usually) for a total of 1890 calories. Obviously these numbers will flucuate depending on what’s going on with me on any given day but that’s what I’m striving to be at for the remainder of the year.
- With my above numbers, my macros for workout days will be roughly 50/30/20, and for non-workout days closer to 40/40/20. I may lower the carbs and up the protein on workout days if I’m not liking the results, but I find it very difficult to take in over 200g of Protein per day so would rather avoid that if possible.
- I will be adding cardio to my routine once I have reached over 200g of Carbs per day.
- That whole wheat Tuna tortilla was maybe the most delicious thing I’ve ever tasted in my life….

Nutrition

Meal 1 (12pm)
- Egg Whites (12 eggs) (3g Fat/3g Carbs/40g Protein)

Meal 2 (6pm)
- Whey Protein (2.5 scoops) (8g Fat/8g Carbs/63g Protein)

Meal 3 (9:30pm)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Totals:
152g Protein, 15g Fat, 16g Carbs = 807 Calories

Supps/Vitamins:
- 7 Fish Oil gelcaps (4 w/meal 1, 3 w/meal 2)
- 1g Potassium (2 499mg pills with meal 1)
- 1000mg Calcium/500mg Magnesium (1 pill with meals 1/2/3)
- 2 Multi-Vitamins (1 w/meals 1 & 3)
- 1 EC Stack (24mg/200mg) (1 @ 12pm)
- 3 Tbsp Psyllium Husk (1 with meals 1/2/3) (for fiber/keeping myself regular)

Gym

- Off day.

Feeling/Notes/Misc

- 8 litres water (8 ice cold)
- I am officially done 6 weeks of PSMF. This next week is my slow return to maintenance week, so really, next Monday I’ll be ‘free’ again officially, but I at least can begin having some carbs/fats daily again besides what was in my protein meals/shakes.
- Will post my final weigh in and thoughts etc in it’s own post tomorrow….as I said yesterday, I will continue logging what I’ve been doing on here (www.tyboyko.com/bb) regardless of my diet, for my own daily journal etc of my working out and diet. But I won’t be logging on the Bodybuilding page anymore with this.

Nutrition

Meal 1 (2pm)
- Egg Whites (12 eggs) (3g Fat/3g Carbs/40g Protein)

Meal 2 (7pm)
- Pickeral (8oz) (4g Fat/0g Carbs/42g Protein)

Meal 3 (9:30pm)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)
- Whey Protein (1.5 scoops) (5g Fat/5g Carbs/38g Protein)

Totals:
146g Protein, 13g Fat, 12g Carbs = 760 Calories

Supps/Vitamins:
- 7 Fish Oil gelcaps (4 w/meal 1, 3 w/meals 2 & 3)
- 1g Potassium (2 499mg pills with meal 1)
- 1000mg Calcium/500mg Magnesium (1 pill with meals 1/2/3)
- 2 Multi-Vitamins (1 w/meals 1 & 3)
- 1 EC Stack (24mg/200mg) (1 @ 12pm)
- 3 Tbsp Psyllium Husk (1 with meals 1/2/3) (for fiber/keeping myself regular)

Gym

- Off day.

Feeling/Notes/Misc

- 5 litres water (4 ice cold)
- Stopped with the spinach (that and chicken breast I can no longer think about eating, for at least awhile!), and am taking a couple more tablespoons of Psyllium Husk with meals instead.
- On the home stretch!  Tomorrow is my 42nd and final day of PSMF. 6 weeks. I’m not hopping back in to the carb and fat saddle fully come Monday of course, but it will be nice to know I’ll be eating something with carbs in it every day this week, haha. I’ll start small, with 50g (probably whole wheat bread for a tuna sandwich, and some Gatorade or something pre and post workout in the morning so I have some energy for both the workout and school) and slowly progress my way up.  I will continue this log on here (www.tyboyko.com/bb) but will probably not post anymore on the Bodybuilding forum, as it will be more of a standard 40/40/20.
- Will post my final stats/thoughts/etc on Monday morning when I do my final PSMF weigh in. I imagine there will still be potential for a few pounds of weight loss next week since I’ll still be in an extreme deficit as I slowly re-introduce more calories to my system (not to mention I’ll be doing weights 5 days a week instead of 2). We shall see!

Nutrition

Meal 1 (7:30am)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- 1 cup spinach (0g Fat/1g Carbs/1g Protein)

Meal 2 (12pm)
- Whey Protein (1 scoops) (3g Fat/3g Carbs/25g Protein)

Meal 3 (5:30pm)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- 1 cup spinach (0g Fat/1g Carbs/1g Protein)

Meal 4 (9:30pm)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
147g Protein, 16g Fat, 7g Carbs = 760 Calories

Supps/Vitamins:
- 10 Fish Oil gelcaps (4 w/meal 1, 3 w/meals 2 & 3)
- 1g Potassium (2 499mg pills with meal 1)
- 1000mg Calcium/500mg Magnesium (1 pill with meals 1/2/3)
- 2 Multi-Vitamins (1 w/meals 1 & 3)
- 2 EC Stack (24mg/200mg) (1 @ 7:30am & 12:30pm)
- 1 Tbsp Psyllium Husk (1 with meal 4) (for fiber/keeping myself regular)

Gym

- Pull-ups (machine assisted @100lbs as I am a weak jabroni still) 3 x 10
- BB Squats (1 x 10 ” 115lbs, 2 x 5 ” 135lbs)
- Seated Military Press (1 x 10 @ 45 lbs, 2 x 5 @ 75lbs)
- Incline BB Bench Press (1 x 10 @ 85lbs, 1 x 4 @ 115lbs, 1 x 2 & 115lbs) (warmup set is do-able but heavy sets were too much, drop 10 lbs)

Feeling/Notes/Misc- 5 litres water (3 ice cold)
- My last workout on PSMF, next Monday I will be going to the gym 5 days a week. I began at a new gym today and went early in the morning (right after waking up), so between being a bit later than I thought due to traffic (I go to school after the gym) and not really knowing where much was, I wound up missing several parts of my workout: situps & pushups, deadlifts, and my biceps & triceps. I also wound up nearly dropping a bar on myself during the incline bench press. I guess my strength isn`t as good on an empty stomach!
- That`s it for the chicken breast…..thank God…haha.

Nutrition

Meal 1 (7:30am)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- 1 cup spinach (0g Fat/1g Carbs/1g Protein)

Meal 2 (12pm)
- Whey Protein (1 scoops) (3g Fat/3g Carbs/25g Protein)

Meal 3 (5:30pm)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- 1 cup spinach (0g Fat/1g Carbs/1g Protein)

Meal 4 (9:30pm)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
147g Protein, 16g Fat, 7g Carbs = 760 Calories

Supps/Vitamins:
- 10 Fish Oil gelcaps (4 w/meal 1, 3 w/meals 2 & 3)
- 1g Potassium (2 499mg pills with meal 1)
- 1000mg Calcium/500mg Magnesium (1 pill with meals 1/2/3)
- 2 Multi-Vitamins (1 w/meals 1 & 3)
- 2 EC Stack (24mg/200mg) (1 @ 7:30am & 12:30pm)
- 1 Tbsp Psyllium Husk (1 with meal 4) (for fiber/keeping myself regular)

Gym

- Off day.

Feeling/Notes/Misc

- 5 litres water (2 ice cold)
- I am pleased with the scale again Let’s see if I can get anything else off before Monday.
- I am officially sick of chicken breast. It took over two months of eating it in some fashion every single day, but it’s finally occurred. I have one piece left to eat tomorrow that I cannot wait to eat as quickly as possible, and then I think I’m going to just pick up some of those egg white cartons (forget the actual name of them) and finish off my PSMF’s final few days with that for my solid protein meals.
- I don’t think I’m going to do this again anytime soon. Probably going to aim to eventually be at a 2000-2500 calorie 40/40/20 diet.