Tweetas long as you are training about 4-6 days a wk q i think you should drop pretty easy with 150-200g carbs daily. maybe even sneak that one cheat in to stoke the fire a little bit since you are doing a pretty much steady state plan
TweetWeekend was a bust. Taxes and junk food.
Monday - goal is to keep carbs under 150 grams M-F.
Breakfast
4 eggs
1 chicken sausage
1 slice of Ezekiel bread with splenda and cinnamon on it
coffee
Lunch
1 Atkins pizza
1 large can of tuna
steamed veggies
Workout
Deadlifts 135/5 175/5 205/5 225/3 245/3 265/3 295/3-strip set 275/3 strip set 225/3
Pull-Ups - 15 total
1-arm DB Row - 70/8+4+2 (rest pause)
Wide Parallel Grip Cable Row - 100/12+12+8 (rest pause)
Hanging Toe Touches - 3x5
Wide Grip Curls - 70/7-60/5-50/5 (strip set)
Reverse EZ Curls - 70/6-60/4-50/5 (strip set)
Post Workout
50 grams of whey
Tweetas long as you are training about 4-6 days a wk q i think you should drop pretty easy with 150-200g carbs daily. maybe even sneak that one cheat in to stoke the fire a little bit since you are doing a pretty much steady state plan
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TweetGood work on the deads bro.
TweetSeems like you've kicked up your workouts a few notches lately. Good job brother.
TweetMonday Finish
Dinner
Roast
Green Beans
Carrots
Snack
1 Bowl of Kashi Cereal
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Tuesday
Breakfast
4 eggs
1 chicken sausage
1 6" waffle
coffee
Workout 1 Hr later
Incline Press 45/5 95/5 135/5 155/5 175/5 195/3-strip set 175/3- strip set 155/3- strip set 135/3 (10s negative)
Weighted Dips - 0/5 20/5 40/8+4+2 (rest pause)
Flat DB Press - 80/5-70/5-60/5-50/5 (strip set)
Side Shoulder Raises 20s/10,10,10
Rope Pushdowns 50/10,10,10
Post Workout
50 grams whey
Lunch
1 lean cuisine lunch (I haven't done good on food prep past couple of weeks bought some steaks to grill up tonight)
1 large can of tuna
steamed veggies
40 grams protein, around 40 grams of carbs, and 8 grams of fat
TweetCardio
1 hour tennis
25 grams whey
Dinner
Roast
Small Potato
Brocoli
TweetGood work on watching the carb intake!
TweetI like that use of Tennis for cardio...what a great way to burn some cals and have some fun!
TweetGreat job on those incline barbells brother.
TweetThanks for the positive comments. It does help.
Wednesday
Breakfast
1 slice of ez. bread
1 tbsp. fruit spread
4 eggs
1 chick sausage
coffee
Lunch
10oz strip steak
steamed veggies
Cardio
20 min HIT style - 200 calories
Post Cardio
50 grams whey
Dinner
Spaghetti with high protein fiber pasta and extra lean beef
broccoli
Snack
1 slice of Colby cheese
4 triscuiits
1-2 tbsp. of peanut butter
Tweetlooks like you are getting the diet ironed out quite a bit better now q
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TweetYes I have done much better the past few days with carb intake. At night (the worst time) I am still splurging some with the crackers or cereal but hopefully I can slowly weed that out. I think I will always have to have a bedtime snack. Often times I wake up around 1 or 2 starving without it.
TweetThursday:
Breakfast
4 eggs
1 chicken sausage
coffee
1 slice EZ bread with cinnamon and splenda on it
Lunch
10 oz strip steak
Big plate steamed veggies
Workout (Legs)
Quad Giant Set
A. Goblet ATG Squats - 40/10 50/10 60/10 70/10 80/10 90/10 100/10
A2. Walking Lunges - 0/10 20/10 30/10 40/10 50/10 60/10 70/10
A3. Close stance leg press - 200/10 250/10 300/10 350/10 375/10 375/10 375/10
(2-3 minutes rest between circuit)
Standing Leg Curls
10/10+8+6 (rest pause)
Post Workout
50 grams whey
DB Roman Deadlifts 60/8 65/8 70/8
I was worn out from the quad circuits so kept hamstring volume and intensity low this go around.
TweetYeah it's a lot more fun to play a sport or a game and burn calories vs a freaking treadmill, stairmaster, etc. LOL
TweetContinued Thursday:
Snack
Small piece of leftover steak
1 tangerine
Dinner
Spaghetti (extra lean meat and higher fiber/protein pasta)
Brocolli
Snack
4 Triscuits
1-2 tbsp. of peanut butter
1/2 scoop of protein powder
8oz milk
__________________________________________________ ____________
Friday
Woke up today and am sore as crap. Unfortunately it is in my glutes. Quads are a little tender but I was hopeing my workout yesterday would have smoked my quads. I think my glutes are so weak that they seem to feel it vs my quads.
Breakfast
4 eggs
1 chicken sausage
1 waffle nothing on it
coffee
1 lemon squeezed into cup with added hot water (been doing this all week but not posting it)
Workout
Lat Pulldowns 5 warm-up sets of 5 reps each set heavier
Pull-Ups (mixture of grips) total of 30 good clean reps spread throughout the workout.
Chest supported horizontal row. 45/5 65/5 85/5 105/5 (strip set 125/4-115/4-95/7)
Seated parallel grip row - several warm-up sets then (strip set 165/5-140/5-120/5-100/5)
Cable rope row to neck 110/12 125/12 140/12
Bicep Circuit 3 rounds with 2-3 min. rest in betweenReverse Curls 40/5 60/5 70/5
Wide EZ Cable curls 30/5 40/5 50/5
Close EZ Cable curls 30/5 40/5 50/5
Rope Hammer Curls 30/5 40/5 50/5
Post Workout
50 grams whey protein
Taught a stretch class after this.
Lunch
Leftover spaghetti and steamed veggies