A day in the life…Big Al’s Bodybuilding FOOD!!!

Ok, I keep getting e-mail request on what I’m eating on an average day now that I’m back in the gym.

So I decided it would be easier just to post the answer to my blog…here goes.


I wake up around 4:30am, get out of bed at 4:45am and drink a couple of scoops of  JACK3D with around 16 oz of water to get me going. Then I make a beeline straight to the kitchen to fill up my favorite two cup, coffee cup,

I sip on this on the way to the gym (about a 15 minute drive). My workout buddy, Donny (the animal) Bridges, is always sitting in the parking lot waiting on me as I pull up (NOTE: I DID BEAT HIM THERE THIS MORNING, BY ABOUT THIRTY SECONDS, it still counts, I win. Ha-ha)

 we start our workout at 5:30am sharp, we finish somewhere around 6:45am.


Then it is time for my first meal of the day. I usually have some form of a protein shake either homemade or store bought. Today it was store bought, my bride brought home the other day an eight pack of Muscle Milk

so I grabbed one out of the fridge and drank it on my drive home around 7:00am.

After getting to work, I drank another shake, made with 25 grams of protein, half banana, quarter cup of oatmeal, one scoop of peanut butter and about eight ounces of 2 percent milk all blended together then poured into an empty water bottle for easy traveling. (About 9:30am)

Third meal comes around 10:00 to 10:30am which is about 4 ounces of baked chicken with a serving of butter beans. (I normally have brown rice mixed with the beans, but my son Myles found out the night before he liked brown rice too…as they say, the rest was history. Ha-ha.)

Fourth meal (this is where I tend to get off track sometimes) 12:00pm (lunch) a co-worker, David and I usually go somewhere to eat, today it was the Roly Poly,

I had a 6” smokehouse turkey wrap.

Fifth meal (around 3:00pm), the other half (meal three) of my baked chicken and beans.

Sixth meal, (around 5:00pm) another protein shake like meal two.

Meal seven (around 7:00pm) came a little later than usual, as we have been putting in crazy hours at work lately. Truth be told it was my night to cook for the next few days so I was cooking and eating at the same time, I just ate a peanut butter and jelly sandwich, on 9 grain whole wheat bread.

I find staying on track with your eating is a lot easier if you take a couple nights a week and cook up the basics food you need for the week…next few days menu, you ask? Baked chicken, butter beans and brown rice.

Till next time

BIG AL

I’m all Jacked up!!!

I’m not kidding I really am Jacked up, just started a new bodybuilding supplement. Its name you ask? JACK3D 

A buddy of mine you might remember him from one of my hiking blogs “Mitch (is that a buger on that rock) Hembree”

mentions he was on his third jar of Jack3d and thought I might like it.

After sending me the link from my favorite mail order supplement company Bodybuilding.com 

I did not hesitate to order it…three days later it was sitting at my front door.

What is jack3d you ask? Well as I found out this morning in the gym, it a pretty damn good product.

Here is the break down per its own website:


“USPLabs Jack3d may promote the desire to lift more weight, pump out more reps and have crazy lasting energy, along with sick muscle-engorging pumps.The amount of energy and focus is perfect, pumps and vascularity will be out of control, but most importantly you may feel great throughout your entire workout”


Well all I can say about that is yes, yes and yes!!! I’ve onlyl used this product one time and have to say it lived up to all the hype, my energy level went through the roof, my workout was strong and my cardio after was unbelievable. Going to be working arms in the morning and I have to say I can’t wait to give it a try on arm day should be a blast.


So simple to use, just mix a scoop or two with a little water and drink about 40 minutes before your workout…that’s it your done! Don’t get me wrong it does not give you the same kind of rush like the old Ephedrine products (now banned in the U.S.) This product comes on a little slower but you end up with the same results…here is the breakdown on what’s in the product:


Jack3d Formula Breakdown


Schizandrol A


Schizadra has been suggested to promote physical force.* In essence, it may be able to provide a stimulating effect to the body and mind.*


Methylxanthines (Caffeine)


Both of these compounds belong to the family of methylxanthine compounds. They are both able to stimulate the CNS, while also stimulating contractility of skeletal muscle directly and this may partially be due to the release of catecholamines such as norepinephrine.* Caffeine also has the benefit of fighting fatigue and drowsiness; increasing alertness and improving intellectual efforts along with producing euphoria or a sense of well-being in some cases.*


Beta-Alanine


Carnosine is an extremely important dipeptide that is generally present in rather high concentrations in skeletal muscle, though it is also found in nervous tissue and other excitable tissues as well. It is so important because it acts as a buffer of sorts, preventing the increase of acidity or Hydrogen ion accumulation in skeletal muscle; something which is thought to contribute to the fatiguing of muscles.


Furthermore, by increasing carnosine levels, power output may be increased as well.* In short, it may improve power output, while also delaying fatigue; supporting the ability to lift more explosively and for longer periods.*


Creatine Monohydrate


While we may negate the increase in Hydrogen ion levels in skeletal muscle by increasing carnosine levels, we still must overcome one more obstacle in order to allow us to prevent fatigue while working out. In this case, we must use a compound which can ultimately increase the adenosine triphosphate (ATP) levels in muscle. ATP, as we all know, is a high energy nucleotide which acts as the major energy carrying molecule in our bodies.


Consequently, muscle fatigue is also related to energy loss in skeletal muscle, specifically, ATP being converted to adenosine diphosphate (ADP). In effect, one phosphate group is lost and must be replenished in order for the muscle cell to continue on working.


By supplementing with creatine, we are able to increase the levels of phosphocreatine in muscle.* Phosphocreatine is a high energy buffering compound which is able to donate a phosphate group to ADP, allowing the formation of ATP once again.


In short, we can reduce fatigue from occurring by increasing phosphocreatine levels, which in turn will allow for the regeneration of ATP from ADP leading to greatly reduced physical and muscular exhaustion.*






Container Size: 250 Grams


Serving Size: 1 Scoop


Servings Per Container: 45



The price…$ 26.99 per container, not bad for 45 serving. I went with Lemon Lime


But it also comes in Grape Bubblegum and Tropical Fruit Punch


I’ll give a better report after arm day training in the morning.

Till next time


Big Al