Follow Along G's Run to the NA's

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

calves/back/abs/cardio

standing calf raise 150x10x10x10/6 (10sec contraction every 10th rep for 30 total reps each set)
chins x10/4
mid back cable cross 6sets x10 (heavy)
sup grip rogers rows 45x8 70x8 90x8 115x8 (5sec contract 3sec neg)
chest supp tbar row ss 45x8ss 70x8ss 90x8ss 115x8ss
prone shrugs ss ss45x8 ss70x8 ss90x8 ss115x8
upper lat cable pullovers 4sets x10
sup grip pulldowns 3sets x10 (just to drive a little more blood into lats)
hypers x15/4
machine crunches 40x15/4
30min stepmill lss level 10

done for the day. jacked up my mid back last week doing legs. actually not so much my back as i actually popped 4 rip heads out on one side and 3 on the other and it put me on the floor. i thought i slipped or herniated a disk when i did it. sad thing is i was picking up a bar with 185 when they popped out on me. i did finish the leg workout haha and ended up belt squatting 14 plates. so it really didnt hinder that to much.
so i went a little more easy and cautious today with nothing bent over and no mid lower back stress movements at all since it is still just a smidge sore. i did cryo over the weekend also which helped speed up the recovery. moved some pretty good weight and got a hell of a good pump. i am thinking that i am going to go back and forth between a little heavier(relative) training and tempo squeezing training to keep the muscles guessing. that and hopefully stay a little bit more healthy and injury free this year. they both make me sore as shit, so obviously it is working pretty good. cardio is still brutal as it is year round. i trained at a couple different facilities over the last couple of weeks and they dont have the best climate control. that made it extra brutal and i really did think i was going to die. good session in today and pretty happy with where i am sitting right now at the moment.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra(6iu log)
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

How close to training do you have your Pre workout meal?

about 30-45. the cream of rice doesnt sit in your stomach like a brick. what i do with guys i work with from time to time if they are having issues is double up on the cyclic dexrin if they have issues. so it would be a shake with whey and cyclic dextrin for pre meal and then the normal intra. this doesnt happen all that often though cause most can tolerate cream of rice pre with no issues. also can do rice krispy treats as well.

[smalls1]

Re: Follow Along G's Run to the NA's

How close to training do you have your Pre workout meal?

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

calves/back/abs/cardio

seated calf raise 50x10 75x10 100x10 125x10 150x10 (3sec stretch)
chins x10/4
hs dy rows 100x10 115x8 130x8 146x8 160x8 175x8 (5sec contract)
hs iso row ng 45x8 90x8 135x8/3 (5sec contract)
wide grip pulldowns 100x8 115x8 130x8 145x8
hs iso low row 45x8 70x8 90x8 115x8
hex bar deads (no clue on weight i pulled with a big ass pl chick but it was over 225) 4 sets 10
decline leg raise x10/4
30min stepmill lss level 10

done for the day. nothing really bad to note today. woke up with low and mid back being a bit tight and achy but that went away as soon as i got moving and warmed up. i did train at a facility that has a ton of different hs back equipment so i went a little ham on angles today but with a ton of focus on contractions. i had to pull with one of the power lifter chicks their since she was using the only hex bar and i wasnt waiting on her to finish. she is pretty strong so i figured it wouldnt be enough to jack me up but enough to stimulate a bit. all in all a good sessioh

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs

seated leg curls aa 75x20ss 90x20ss 105x12ss 120x12ss 135x12ss 150x12ss 165x12ss 180x12ss
leg extensions warmup ss55x20x20x20 ss70x20x20x20 ss85x20x20x20
one leg leg extensions ss ss25x12 ss40x12 ss55x12 ss70x12
adductors ss 100x20ss 120x20xx ss140x12 ss160x12 ss180x12 ss190x12 ss215x12 ss235x12
abductors ss ss80x15 ss90x15 ss100x12 ss110x12 ss120x12 ss130x12 ss140x12
hacks (5sec negs) 90x10 140x10 180x10/2
leg press (5sec neg) 200x12 400x12 600x12 690x12 780x12 870x12

done for the day. felt like absolute dog shit today and probably shouldnt have been training at all. sinuses are all jacked up along with a brutal nasty head ache. every set i could feel my heart pounding in my head and could barely breath. got light headed on more than one occasion but still got it done. still got a pretty damn good pump going and moved some damn good weight with the focus being on the negatives. knees and back held up really well but idk if they were hurting and my head was distracting me from the fact but either way i will kind of take it. i did finish up and intended on hitting the stairs for cardio. put my shoes on and my head was screaming, so i sat there for about 5mins and said screw it, it is most likely going to be counter productive to try to push through it. so i cut my losses and shut it down for the day. hopefully i am not getting the flu or the dreaded c word again. seems like since the kids went back to school the crude, strep and damn near every other nasty bug on the planet is making its rounds in my area.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

calves/back/abs/cardio

seated calf raise (2sec stretch) 25x10 50x10 75x10 100x10 125x10 150x10
activation work
chins x10/4
upper lat cable pullovers 25x10 35x10 42.5x10 50x10
meadows rows 25x12 50x12 75x12 100x12
tbar rows 75x10 100x10 145x10 170x10 195x10
shrugs 50x10 60x10 70x10 80x10 (3sec contract)
med ng mid back pulldowns 55x10 70x10 85x10 100x10
hypers x10/4
machine crunches 30x15/4
30min stepmill lss level 10

done for the day havent been logging and have made some increases in carbs etc... i will note them today. was having a really good streak were everything was running really good except the shoulder which has also getting better. went out of town to visit some family and the trip wrecked my lower back hips and knee. so i have been trying to get that fixed back again over the last little bit of a stretch. such a pain in the ass literally. everything else has been going really well. gaining weight slowly and strength is climbing pretty damn good. all in all pretty good across the board other than those little set backs from traveling.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
90g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
200g jasmine rice
meal 5
2 cups egg whites
200g jasmine rice
asparagus
meal 6
6oz bison
200g jasmine rice
meal 7
8oz sirloin
200g jasmine rice
apple
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

calves/legs/cardio

seated calf raise 25x10x10 50x10x10 75x10x10 100x10x10
seated leg curls deadstop 75x20 90x20 105x20 120x8 135x8 150x8 165x8 180x8
leg extensions 55x20 70x20 85x20 100x10 115x10 130x10 145x10 160x10 (2sec contract slow neg)
adductors ss 100x20ss 120x20ss 140x20ss 160x10ss 180x10ss 190x10ss 215x10ss 235x10ss
abductors ss ss80x15 ss90x15 ss100x15 ss110x10 ss120x10 ss130x10 ss140x10 ss150x10
one leg leg press 45x8 90x8 135x8 180x8 225x8 270x8
leg press(5sec neg) 360x8 450x8 540x8 630x8 720x8
hacks(5sec neg) 90x10 180x10/3
30min stepmill lss level 10

done for the day. now this session was a serious soul crusher and the way the legs feel i may have went a little to far. i have found that not going as heavy but still pushing them as hard as possible with different little tweaks absolutely destroys the piss out of them. i did work on increasing the weight on the single leg leg press though and that was my heavy focus movement and i will try to progress up in reps with what i hit today. everything held up and felt pretty good over all other than breaking me off. i had to bust through it and get out so i could hit the chrio for my weekly adjustment. finally got everything in line and moving how it is supposed to. still hurts but nothing i can really do about being beat up and broken. i have cryo setup for friday and will head out of town for the weekend afterwards. everything is running pretty smooth so far this off season.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

monday

calves/back/abs/cardio

machine toe press 130x10x10 145x10x10 160x10x10 175x10x10 190x10x10 205x10x10 (second 10 is bottom end partials)
meadows rows 25x8 50x8 75x8 100x8
chins x10/4
chest supp pg rows 135x8 150x8 165x8 180x8
mid back cable cross 4 sets 12
machine crunches 40x15/4
30min stepmill lss level 10

done for the day. not feeling to bad at all this week. everything felt pretty good and got a pretty good pump going. still doing the opening up and activation lat work before starting training and it has increased my range of motion quite a bit. some of the positions are hard to get into but they def open everything up really good prior to training. i ended up helping coach someone training today so it kind of messed with my time line a little bit but i still got in 99% of the work i wanted to. i just missed my lower back work, so no biggie. all in all a pretty good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs/cardio

seated leg curls 75x20 90x20 105x15 120x15 135x15 150x15 105x25 (super slow neg 3-5sec)
adductor ss 100x20ss 120x20ss 140x15ss 160x15ss 180x15 190x15
abductors ss ss80x10 ss90x10 ss100x10 ss110x10
leg extensions wu 70x20x20x20/3 (20top 20full 20bottom partials)
belt squats (dbl red micro mini band) x8 90x8 180x8 270x8 360x8
one leg leg press 45x15 90x15 135x15 180x15
leg press 360x8 450x8 540x8
30min stepmill lss level 10

done for the day. way behind on my sched today and i dont remember what came up but it put me behind. so i was a tad bit off going in but it still went relatively well. well i am huffing and puffing because it is hotter than hell and the humidity is god awful and it carries into the gym. the air is so freaking heavy and thick and it slows the process down so freaking much. i was thinking shit i am in terrible shape even though i am hammering cardio and then i asked a couple other people and they said the same thing. so pace is def not where i like it to be and recovery between sets is shit. still moved some pretty damn good weight and got a good pump. knee got a tad bit angry on the belt squat but it let up after a little bit and i didnt push the envelope with it over board. cardio sucks ass as always and not even noteworthy at all. i did have sleep doc appt on tues and they tested my bp super crazy high from where it normally is. i am leaning towards it being the operator because i check it all the time and it is always spot on. hell it felt like she was going to break my arm when she did it. new machine is on the agenda and all is well right now.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

calves/back/abs/cardio

seated calf raise 25x10 50x10/3
chins x10/4
pg bent rows 135x8 185x8 225x8 275x8
incline db seal rows 25x10 35x10 45x10/2
db shrugs 50x10 60x10 70x10 (3sec contract)
ind handle ng low rows 42.5x10 50x10 60x10 70x10
hypers x10 25x10/3
decline leg raise x10/4
30min stepmill lss level 10

done for the day. felt pretty damn good today. strength is climbing up nicely and pumps are excellent. i contemplated programming in some deads or bb hypers and then thought better of it. last year i went back in to quick and hard and ended up jacking myself up. so since i was feeling pretty good and lower back isnt to awful angry i thought what is a good progression to load the errectors? add in some weight to the hypers first and progress from there. being messed up is counter productive and i know better but i get to feeling pretty good and bam i jack something up by going to fast to quick. let's see if i can maintain my lessons of knowing better. added in some food and making good steady progress. shoulder is still jacked but not as bad, so we shall see.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
150g jasmine rice
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

back/abs/cardio

back opening and activation sequence

chins x10/4
cable cross mid back x12/4 (went pretty heavy here but no clue since stack is rubbed off)
bent rows 135x8 185x8 225x8 275x8
rogers machine sup grip rows 45x12 90x12 135x12
stretchers 85x8/3
hypers ss x15/4ss
reverse hypers ss x10/4
machine crunches 30x15/4
30min stepmill lss level 10 (post)

done for the day. pretty damn good session in today with no real issues at all. lower back is still kind of iffy/fragile so i am trying to be easy and not make the same mistakes i did last year pushing it to hard to fast. so i went very easy on the bent rows and threw my belt on just to be careful. they were actually surprisingly light and i was able to hold all the contractions for at least 2-3 secs and bring the negative down super slow. got one hell of a good pump going and was great till i got to the damn cardio. now that on the other hand beat my ass and then some. it was so freaking hot and hard to breath. still kept the pace and got it done though. so keeping on kicking some ass and staying mentally strong.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

legs/cardio

seated leg curls 75x20 90x20 105x10 120x10 135x10 150x10
leg extensions 70x20 85x20 100x10 115x10 130x10 145x10
adductors 100x20 120x20 140x10 160x10 180x10 190x10
hack squats 90x10 140x10 180x10 230x10
one leg leg press 45x10 90x10 135x10 180x10
30mins stepmill lss level 10

done for the day. went in with a little tender glutes and lower back. so i already had the idea to go in easy, and slowly build up as i come back in to the swing of training coming off the prep. felt pretty good got rolled out really well and loosened up nicely. so in my mind i had to pull the intensity back quite a bit so i am not crippled for the next week. great pumps and felt pretty damn good for the duration. cardio as usual was brutal and it fully smoked my legs. even though i went in pretty conservative i am going to be wrecked for a few days at a min. good day in for sure. got tomorrow off as already noted with graston cryo etc... for recovery.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

a little diet/carb notes. i have been doing 100g or 150g rice with a rice krispy treat here and there as well as swapping rice out for either a bagel or dave's killer bread

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

back/abs/cardio

back activation/opening sequence

cable low rows 100x10 120x10 140x10 160x10
chins x10/4
sup grip rodgers rows 45x10 90x10 135x10 180x8 (heavy as hell)
hs dante stretch pulldowns 45x8 70x8 95x8 70x8
incline db seal rows 25x10 35x10 45x10 40x10
reverse hypers x10/4
decline leg raise x10/4
30min stepmill level 10 lss

done for the day. called it, the shoulder got angry as all hell and still is pretty pissed off. it really doesnt effect my back training at all but it will def limit my chest training. anyway still easing back up and into it. so instead of increasing volume this week we went ahead and moved the weight up safely. if anything feels weird or off we shut it down. the rogers machine rows got heavy as shit and i failed early on those bad boys. as soon as form broke i shut it down. since i cant do pullovers with the shoulder issue i have been putting in different stretch movements and opted for the dante ones today. they really open up well. first day back on the stairs and as usual it was a kick in the nuts. when i got off my quads and glutes were cramping up a little bit. all in all a pretty damn good session with no real complaints. oh i did irritate the piss out of my neck at some point. the muscles that run up by your ears are super tight and angry. didnt think i strained that bad but at some point i must have. not really bad but def letting me know it isnt happy. i have chiro on tues, graston and cryo on thurs with a full day off on thursday. so it should be a good week.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

chest/tris/abs/cardio

machine flys(my fav machine) 6sets 10 reps
machine press (my 2d fav machine) 6sets 10 reps
cable cross 4 sets 10 reps
v bar press downs 6 sets 15 reps
dip machine 6 sets 12 reps
decline leg raise x10/4
40 min treadmill lss

done for the day. shoulder didnt bother me at all until i got to the last set of presses and it wasnt to bad. prob going to pay for it later but in the moment it was good to go. my son and i trained at one of the smaller base gyms that i love to go to from time to time because they have a ton of the old life fitness and hammer strength equipment on top of never being busy. their was only one other person in there when we were training which i love. anyway strength was really good but still holding back and pumps are painful like being on slin from the excellent insulin sensitivity i have right now. back is sore as hell and body is a little beat up from getting back at it. going in slowly not to get hurt and ease back in. more pump and fluff for now really. will get back pretty much full bore next week slowly inching back up. all in all a good session but i think the shoulder is going to be jacked tomorrow. i have cryo and graston sessions set up for next week. so the healing and rehab process can get started back up again. another note on sleep. i am sleeping pretty good now getting 6-8 hours in with only waking up maybe once or twice a night and also taking a couple naps during the day. my body is def worn the hell out from the prep for sure but i feel like it is recovering now since i can actually sleep again

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

Re: Follow Along G's Run to the NA's

yesterday

back/abs/cardio

back prehab opening stuff up sequence
chins x10/3 x8
hs iso low rows 45x10 70x10 90x10 115x10
hs iso pulldowns 45x10 70x10 95x10 115x10
life extension row 4sets 10 reps. (really like this machine but the numbers are rubbed off)
hs shrugs 45x10 90x10 135x10
machine back extensions x10/4
machine crunches x15/4
30 min treadmill lss

done for the day. back in town on monday. we stopped off to visit with some family and eased back on both eating and just relaxed. i had the worse placing of my entire career and i was a complete shit show for me. i completely screwed the pooch across the board, some self inflicted and some out of my control. not being able to train as hard as i normally could was a starter and then add in the digestive issues i started having near the end of prep that i couldnt figure out was the other. not making excuses at all and i accept the hand i was dealt but i was a ahead of sched and then got fucked by my own self in the end. going to have a gut map done to iron out whatever the hell is causing my issues and get in and figure out what the hell is going on with the shoulder. it didnt bother me at all training today or during the show but it is still not good. another side note of i couldnt get the water off of me the night before the show which isnt normal. a 10 hour or so trip turned into a 18 hour drive that had me stressed out to the max. even stopping and stretching posing and moving around didnt do dick to help out. just a complete shit show.
back to the grind and the drawing board. backing off of cardio and training and will slowly ease cals back up. i did spend the weekend eating what i wanted to which the majority of which was home cooked food that i normally dont get the opportunity to eat. that and a couple of my favorite places to go out to eat. after this week i will be back to my once a week cheat and hard core dieting again. another one that you guys following along might notice is that i am dropping turkey out completely for a while and seeing if that may be causing an issue. i will be switching it out for buffalo wagu beef and or salmon

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
150g jasmine rice
2 cups spinach
meal 2
8oz chicken
1 cup green vege
meal 3(pre)
2 scoops whey iso
60g cor
1tbl spn pb
intra
1 scoop recovery factor x
10g creatine
10g eaa
meal 4(post workout
2 scoops whey iso
100g jasmine rice
meal 5
2 cups egg whites
150g jasmine rice
asparagus
meal 6
6oz buffalo
150g jasmine rice
meal 7
8oz sirloin
150g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette