supplement summary

JJ,

you were asking about my supplement dosages. here is my daily supplement protocol:

pre-workout or once a day:
1 tsp carniclear
(and because i have some left over: 5 drops folic acid)

breakfast:
1 twice daily essential packet
2 endotrim
1 CLA
(and because i have some left over: 500mg vitamin C and 1 B-supreme, plus 600mg motrin...just for now until my hand feels better)

lunch:
2 endotrim
1 CLA

dinner:
1 twice daily essential packet
1 CLA
(and just because i have some extra: 500mg vitamin C and 600mg motrin that i'll take until my thumb feels better)

bedime:
1 tbsp inositol
1-3 stressarrest, depending on circumstances

~michael

friday, july 15, 2005

8:15am snack
1 cup mixed berries/melons
10 almonds
water with supplements

~michael

tuesday, july 26, 2005

9:45am breakfast
strawberry/berry paleomeal smoothie
water with folic acid, carniclear, and supplements

1:15pm lunch
3 cups romaine salad with 6oz grilled chicken breast and oil & vinegar dressing
water with supplements

4:15pm snack
1 small granny smith apple & 10 almonds
water

8:00pm dinner
6oz chicken breast, sauteed in olive oil, covered in pesto sauce
2 cups steamed broccoli seasoned with sea salt, pepper, organic garlic powder, and italian seasoning
water with supplements

10:30pm bedtime
water with inositol and 1 stressarrest capsule

~michael

wednesday, july 20, 2005

8:15am snack
1 cup mixed berries & 10 almonds
water with carniclear, supplements, and 600mg motrin for swollen thumb

9:45am breakfast
2 scrambled eggs with spinach, bell peppers, mushrooms, and 1/4 avocado
side of sliced tomato
water

12:15pm lunch
3 cups romaine salad with 6oz chicken breast and oil & vinegar dressing
water with supplements

5:00pm snack
1 chocolate/almond paleobar
water

8:00pm workout
2 hour line dance rehearsal with the wranglers
1L water

11:15pm bedtime
water with inositol, 600mg motrin, and 1 stressarrest capsule

~michael

tuesday, july 19, 2005

8:15am breakfast
2 scrambled eggs with spinach, mushrooms, bell peppers, and 1/4 avocado
side of sliced tomatoes
1 chicken sausage with cilantro
water with carniclear, supplements, and 600mg motrin for swollen thumb

10:15am snack
1 cup mixed fruit & 10 almonds
water

12:15pm lunch
3 cups romaine salad with grilled chicken, apple chunks, crushed pecans, and oil & vinegar dressing
water with supplements

4:15pm snack
1 chocolate/almond paleobar
water

8:00pm dinner
easy italian chicken & broccoli as shown in menu with 6oz chicken breast
sparkling lemon water wih supplements

11:30pm bedtime
water with inositol, 600mg motrin, and 1 stressarrest capsule

~michael

monday, july 18, 2005

9:00am breakfast
2 scrambled eggs
1 chicken sausage with cilantro
3/4 cup blueberries
water with supplements and carniclear

(note: i started my new supplement protocol today)

12:15pm lunch
3 cups romaine & spinach salad with 8 pearl tomatoes, 1/4 cup sliced mushrooms, 2 tbsp chopped walnuts, and 2 tbsp newmans own light balsamic vinaigrette dressing
1 cup green tea with orange flavoring
water with supplements

4:00pm snack
1 chocolate/almond paleobar
water

7:45pm dinner
1 chocolate/banana paleomeal smoothie with 2 tbsp flaxseed meal and 1 tsp xylitol
water with supplements

8:00pm workout
90 min line dance rehearsal wih the wranglers
1.5L water

11:00pm bedtime
water with inositol, 1 stressarrest capsule, and 600mg motrin

~michael

sunday, july 17, 2005

(NOTE: i was out very late at a party last night. i did not wake up until almost 2:00pm)

3:00pm lunch
strawberry/berry paleomeal smoothie with 2 tbsp flaxseed meal and 1 tsp xylitol
water with supplements

7:30pm dinner
6oz chicken breast topped with pesto and served over 1 1/2 cups sauteed spinach, all seasoned with sea salt, pepper, organic garlic powder, and italian seasoning
dessert was 1 cup mixed berries (strawberries, blueberries, and blackberries)
water

10:30pm bedtime
water with carniclear
bedtime tea with inositol, 1 cleansing herb, & 2 stressarrest capsules
600mg motrin for swollen thumb

~michael

saturday, july 16, 2005

8:45am breakfast
berry compote as shown in menu, minus kashi go lean cereal
water with supplements

11:45am lunch
2 cups spinach salad with 6oz chicken breast, 2 tbsp chopped walnuts, 8 pearl tomatoes, and 2 tbsp newman's own light balsamic vinaigrette dressing
water

3:00pm snack
1 granny smith apple & 10 almonds
water

7:30pm dinner
6oz sliced turkey with lettuce, tomato, and cranberry mayo
1 pickle
1 small plate of mixed fruit for dessert

10:00pm party
over the course of 3 hours, i had 3 glasses of red wine (2 glasses of chiraz and 1 glass of cabernet savingnon)

3:30am bedtime
water with inositol, 2 cleansing herbs, 2 stressarrest capsules, and 600mg motrin for the swelling in my hand

~michael

sunday, july 10, 2005

9:15am breakfast
2 scrambled eggs with spinach
1 cup mixed watermelon and strawberries with 1 tsp xylitol
water with supplements

***ALL DAY workout
walked all day around universal studios hollywood
accepted to participate in the new "fear factor live" stunt show where i had to hang from the ceiling holding onto a bar (does that count as working out?!)***

2:00pm lunch
1 turkey leg
2 cups dry salad
1 piece sugar free chewing gum
water

5:00pm dinner
6oz chicken breast sandwich with shredded lettuce and tomato (threw bun away)
1 1/2 cup mixed veggies (instead of fries)

10:30pm bedtime
water with inositol, 3 cleansing herbs, and 1 stressarrest capsule

~michael

saturday, july 9, 2005

9:30am breakfast
2 scrambled eggs with spinach
1 organic chicken sausage with artichoke hearts
water with supplements

2:00pm snack
1 granny smith apple & 10 almonds
water

3:30pm workout
***see workout blog***

5:00pm lunch on-the-run
6oz thawed mama's meatloaf
water

8:00pm dinner
6oz balsamic glazed porkloin (as shown in recipe)
1 cup steamed brussel sprouts seasoned with sea salt, pepper, and garlic powder
1 cup steamed broccoli seasoned the same way
water

11:15pm bedtime
water with inositol, 3 cleansing herbs, and 2 stressarrest capsules

~michael

friday, july 8, 2005

7:45am snack
1 granny smith apple and 10 almonds
water

10:30am breakfast
2 scrambled eggs with s, red and green peppers, spinach, and 1/4 avocado with a side of sliced tomatoes
water with supplements

1:15pm lunch
3 cups romaine salad with 6oz grilled chicken and oil & vinegar dressing
water

4:30pm snack
1 small orange & 10 almonds
water

7:30pm dinner
easy italian chicken and broccoli as shown on recipe plus garlic (6oz chicken)
water

11:15pm bedtime
water with inositol, 3 cleansing herbs, and 1 stressarrest capsule

~michael

thursday, july 7, 2005

7:45am breakfast
2 scrambled eggs with spinach, mu5hrooms, red and green peppers, and 1/4 avocado with a side of sliced tomatoes
1 cup mixed berries
water wih supplements

11:00am snack
1 granny smith apple & 10 almonds
water

1:30pm lunch
3 cups romaine salad with 6oz chicken, tomato slices, and oil & vinegar dressing
water

5:15pm snack
1 small orange & 10 almonds
water

6:15pm workout
***see workout blog***

7:45pm dinner
1 grilled chicken breast seasoned with sea salt, pepper, organic garlic powder, and italian seasoning
1 1/2 cups green beans, sauteed in olive oil and seasoned the same way as the chicken
water

10:45pm bedtime
water with inositol, 3 cleansing herbs, and 1 stressarrest capsule

~michael

wednesday, july 6, 2005

7:45am breakfast
berry compote as shown in recipe (minus the kashi go lean cereal)
water with supplements

10:15am snack
1 granny smith apple & 10 almonds
water

11:30am lunch
stir fry with chicken breast, garlic, broccoli, soy sauce, sesame oil, onions, peppers, and a small amount of shredded carrots
mixed veggies (about a cup and a half - mostly cauliflower)
water

3:30pm snack
3 cups romaine and spinach salad with 2 tbsp walnuts and 10 small cherry tomatoes with 2 tbsp newmans own light balsamic vinaigrette dressing
water

7:00pm dinner
1 pesto chicken breast
1 cup sauteed spinach
water

7:30pm workout
1 1/4 hour line dance rehearsal with the wranglers
1L water

10:30pm bedtime
water with inositol, 1 stressarrest capsule, and 3 cleansing herbs

~michael

tuesday, july 5, 2005

8:15am breakfast
2 scrambled eggs with red, yellow, and green bell peppers, spinach, s, and avocado
1/2 cup sliced tomato
water with supplements

10:45am snack
1 cup mixed fruit (berries, melons, and grapes)
10 almonds
water

1:15pm lunch
1/2 rotisserie chicken with steamed broccoli and red cabbage salad with olive oil & balsamic vinagar

4:00pm snack
green apple & 10 almonds

6:15pm workout
***see workout blog***

8:30pm dinner
1 chicken breast seasoned with sea salt, pepper, organic garlic powder, and italian seasoning
1 1/2 cup sauteed green beans
water

11:30pm bedtime
water with inositol, 1 stressarrest capsule, and 3 cleansing herbs

~michael

monday, july 4, 2005 (independence day)

HAPPY 4TH OF JULY!!!

7:45am breakfast
2 scrambled eggs with spinach and red, green, and yellow peppers
1 cup mixed berries (strawberries, blackberries, and blueberries)
water with supplements

10:45am snack
3 cups romaine & spinach salad with 2 tbsp walnuts, 15 tiny cherry tomatoes, and 2 tbsp newmans own light balsamic vinaigrette dressing
water

1:00pm lunch
1 baked chicken breast
2 cups steamed broccoli/cauliflower
water

5:00pm dinner
la verne's 4th of july deep pit bbq (3 oz bbq beef and 3 oz bbq turkey, both with no sauce, mixed green salad, 1 TINY scoop cole slaw)
2 cups iced tea
water

8:30pm snack
1/4 cup sunflower seeds (even less than that after removing the shells)
water

11:45pm bedtime
water with inositol, 1 stressarrest capsule, and 3 cleansing herbs

~michael

sunday, july 3, 2005

11:00am breakfast
2 scrambled eggs with cinnamon (leftover from joe dipping his french toast)
1 cup heated frozen mixed berries
water

3:45pm snack
15 frozen grapes & 10 almonds

4:00pm workout
***see workout blog***

6:00pm dinner
2 cups spinach salad with 2 tbsp walnuts, sliced tomatoes, and 2 tbsp newmans own light balsamic vinaigrette dressing
1 leftover hamburger patty
sparkling water

7:00pm evening workout
1 1/4 hour walk around joe's neighborhood with large hills
water

11:15pm bedtime
water with inositol and 1 stressarrest capsule

~michael

saturday, july 2, 2005

10:00am breakfast
2 scrambled eggs with spinach and green, yellow, and red bell peppers, all seasoned with sea salt, pepper, organic garlic powder, and italian seasoning
1 cup mixed fruit (strawberries, a few grapes, pear slices, and apple slices)
water with supplements

3:00pm lunch
2 cups spinach salad with 2 tbsp pecans, 10 smashed raspberries, and 2 tbsp newmans own light balsamic vinaigrette dressing
1 grilled hamburger patty
1/2 cup hummus and 2 cups raw veggies
water

8:00pm snack
1 slice cheesecake (JJ's recipe)
water

10:00pm cocktail
10oz long island iced tea made from vodka, tequila, rum, gin, triple sec, and sparkling water

12:15am bedtime

~michael

friday, july 1, 2005

8:15am breakfast
2 scrambles eggs with red & green peppers, mushrooms, and spinach
1 sliced tomato
water with supplements

11:30pm snack
1 granny smith apple & 10 almonds
water

2:30pm lunch
3 cups romaine and spinach salad with 12 cherry tomatoes and 2 tbsp chopped walnuts with 2 tbsp newmans own light balsamic vinaigrette dressing
1 cup whole wheat pasta (last serving!) with 1/2 cup leftover turkey marinara
water

4:00pm snack
1 small navel orange & 10 almonds
water

6:30pm dinner
1 hamburger patty seasoned with sea salt, pepper, and garlic powder
1 1/2 cup sauteed green beans
water

11:30pm bedtime
water with inositol and 2 stressarrest capsules

~michael