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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
Sep 23, 2011
CURRENT
Nov 28, 2011
118.1 Lbs.
LEAN BODY MASS
25.9 Lbs.
BODY FAT
CURRENT WEIGHT
144
Lbs.
Mar 26, 2012
CURRENT BODY FAT
18
%
Mar 15, 2012
PROGRESS HISTORY
Lbs.
2008-03-19,2008-03-24,2008-03-29,2008-04-13,2008-07-20,2008-07-22,2008-07-23,2008-07-24,2008-08-13,2008-08-19,2008-09-01,2008-09-06,2008-09-11,2008-09-17,2008-09-24,2008-10-01,2008-10-02,2008-10-03,2008-10-04,2008-10-12,2008-10-29,2008-11-14,2008-11-16,2008-11-17,2008-11-22,2008-11-24,2008-11-30,2008-12-03,2008-12-04,2008-12-13,2009-01-01,2009-01-02,2009-01-04,2009-01-07,2009-01-09,2009-01-13,2009-01-30,2009-01-31,2009-02-05,2009-02-20,2009-03-14,2009-03-19,2009-03-20,2009-03-23,2009-05-28,2009-05-29,2009-06-01,2009-06-02,2009-06-03,2009-06-28,2009-07-11,2009-07-12,2009-08-02,2009-12-23,2010-01-06,2010-01-07,2010-02-28,2010-03-01,2010-03-04,2010-03-09,2010-03-11,2010-03-15,2010-03-17,2010-03-19,2010-03-22,2010-04-06,2010-04-30,2010-05-11,2010-05-19,2010-06-03,2010-06-30,2010-07-23,2010-09-17,2010-09-19,2010-11-09,2011-01-02,2011-01-08,2011-01-19,2011-01-22,2011-01-28,2011-02-07,2011-02-09,2011-03-19,2011-04-17,2011-05-27,2011-09-09,2011-09-20,2012-01-15,2012-01-19,2012-02-01,2012-02-27,2012-03-17,2012-03-23,2012-03-26
146.2,143.2,141,145,151,148,146,145,153,146,145,143,141,139,138,141,140,139,137,135,134,138,140,136,138,137,142,141,140,137,145,140,139,138,137,132,135,133,131,133,132,131,130,129,135,134,133,132,130,137,136,135,134,146,145,144,145,144,141,143,142,141,140,139,137,137,138,137,136,134,135,136,139,138,136,144,148,146,150,148,147,146,145,144,142,141,140,149,148,147,147,146,145,144
Jun 01, 2012
135 Lbs.
%
2009-03-09,2009-03-17,2009-04-02,2009-04-29,2009-05-28,2009-06-28,2009-07-26,2009-08-14,2009-09-10,2009-12-02,2010-03-12,2010-03-19,2010-05-28,2010-06-30,2010-07-23,2010-09-17,2010-11-09,2011-01-02,2011-09-21,2012-01-15,2012-03-15
24,22,18,13.8,16,18,17,16,15,18,16,15,13.8,13.8,13.8,16,16,18,16,75,18
Lbs.
2008-03-19,2008-03-24,2008-03-29,2008-04-13,2008-07-20,2008-07-22,2008-07-23,2008-07-24,2008-08-13,2008-08-19,2008-09-01,2008-09-06,2008-09-11,2008-09-17,2008-09-24,2008-10-01,2008-10-02,2008-10-03,2008-10-04,2008-10-12,2008-10-29,2008-11-14,2008-11-16,2008-11-17,2008-11-22,2008-11-24,2008-11-30,2008-12-03,2008-12-04,2008-12-13,2009-01-01,2009-01-02,2009-01-04,2009-01-07,2009-01-09,2009-01-13,2009-01-30,2009-01-31,2009-02-05,2009-02-20,2009-03-14,2009-03-19,2009-03-20,2009-03-23,2009-05-28,2009-05-29,2009-06-01,2009-06-02,2009-06-03,2009-06-28,2009-07-11,2009-07-12,2009-08-02,2009-12-23,2010-01-06,2010-01-07,2010-02-28,2010-03-01,2010-03-04,2010-03-09,2010-03-11,2010-03-15,2010-03-17,2010-03-19,2010-03-22,2010-04-06,2010-04-30,2010-05-11,2010-05-19,2010-06-03,2010-06-30,2010-07-23,2010-09-17,2010-09-19,2010-11-09,2011-01-02,2011-01-08,2011-01-19,2011-01-22,2011-01-28,2011-02-07,2011-02-09,2011-03-19,2011-04-17,2011-05-27,2011-09-09,2011-09-20,2012-01-15,2012-01-19,2012-02-01,2012-02-27,2012-03-17,2012-03-23,2012-03-26
119.9,117.4,115.6,118.9,123.8,121.4,119.7,118.9,125.5,119.7,118.9,117.3,115.6,114,113.2,115.6,114.8,114,112.3,110.7,109.9,113.2,114.8,111.5,113.2,112.3,116.4,115.6,114.8,112.3,118.9,114.8,114,113.2,112.3,108.2,110.7,109.1,107.4,109.1,108.2,107.4,106.6,105.8,110.7,109.9,109.1,108.2,106.6,112.3,111.5,110.7,109.9,119.7,118.9,118.1,118.9,118.1,115.6,117.3,119.3,118.4,117.6,118.2,116.4,116.4,117.3,116.4,117.2,115.5,116.4,117.2,116.8,115.9,114.2,118.1,121.4,119.7,123,121.4,120.5,119.7,118.9,118.1,116.4,115.6,117.6,37.2,37,36.8,120.5,119.7,118.9,118.1
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My Nutrition Program View My Full Nutrition Program
Diet
Breakfast:
1 whole egg, 4 egg whites
1/2 cup veggies
1 slice ezekiel toast
Snack:
6 oz. OJ
1.5 scoops protein powder
Lunch:
5 oz. lean protein
1/2 cup brown rice or 4 oz. sweet potato
1/2 cup veggies
2 cups salad w/ 1-2 tsp oil, and vinegar
Snack:
1 cup nonfat Greek yogurt
1 tbs peanut butter
Dinner:
5 oz. lean protein
2 cups salad
Snack:
2/3 cup lowfat cottage cheese
Approx: 1400-1500 calories, 103g carbs, 27g fat, 198g protein
My Supplement Program View My Full Supplement Program
Fat loss and muscle growth.
I'm taking ON's CLA as directed, 3x's per day with meals, to help support fat loss in addition to eating clean, weight lifting, and cardio as well as Scivation Sesamin for the same reason.
I use Optimum Gold Standard 100%, about 1.5 -2.5 servings per day.
My Motivation Program View My Full Motivation Program
ShanBL has not added any program information.
Visitor Comments
Diver_Dave
Hi! Just a quick hello to check on you. Didja make it through the storms alright? Everything going good?
Nov 14, 2012 10:42pm
doctorstacy
Hey there Shannon, how have you been? I've not been on here much the last year, trying to get back into it and participate like I used to. Hoping all is well. ~Stacy
Oct 8, 2012 7:37am
fitover50
my apologies for the very late reply - I've not been here for a year due to school
thank you for the kind message - looks like you are doing an amazing job yourself!
best in health
Maxine
Jul 28, 2012 11:34am
Lancerffan2001
Hows your summer going.. Spending lots of quality time with kids i hope.. :)
Jul 5, 2012 4:57pm
ninjabill
So hows things going? it's been a week since you wrote a blog... blog freeze?..lol Hope all is well!
Real Men Have Mass!
May 27, 2012 11:20am
Lancerffan2001
lol true! I also heard wedding cake gives common symptoms of : "I have headache " and "im not in the mood"..=D
May 21, 2012 11:39am
TheCrab
LOL. I'll have to look into it. I'm sure Sam's Club sells it. They sell everything else. I'll but a case.
May 21, 2012 7:59am
Lancerffan2001
I saw this post today had to share..Scientists have discovered a food that diminishes a woman's sex drive by 90%. It's called Wedding Cake.
May 21, 2012 7:48am
beekpr1
For the average male, of which I am a charter member of the species, I can chalk it up to pure stoopidity. :-) Have a grt M's Day!! W
May 13, 2012 12:43pm
TheCrab
LOL. I've got to find a way to keep my water intake up and not carry my own porta-pottie. JFC.
May 12, 2012 7:08pm
TheCrab
That's what helped me 'invent' most of my processes for prepping and packaging. Necessity and all that:)
May 12, 2012 7:02pm
ShanBL is now friends with JAY JERN.