Follow Along G's Run to the NA's

[guns01]

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

I remember the old tri cep press at the YMCA use to get my tri ceps the biggest. But they got rid of it like 20 years ago . And I still miss it.

I just read your meals for the day and realize I have only eaten two meals and it's almost bed time. I am missing two meals or I will be a meal short at bed time.

I am inspired to get some steaks now [emoji123][emoji123][emoji123][emoji123][emoji123]

the eating is pretty much second nature to me since i pretty much eat the exact same things year round. timing since i am retired isnt a big issue except during prep and i try to keep the same bed time and wake times. the one thing i will do in the off season when carbs trend higher is add in rice cakes rice krispy bars and maybe some dave's killer bread to plus up my numbers. right now i may switch out a rice meal for ez bread. my go to is a fish sandwich atm. i am really liking that one for now or an egg white sandwich. it's the little things haha

[guns01]

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

yesterday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

bb flexion rows x15 95x12 105x12/2
narrow grip bb curls 40x15/2
cable curls normal grip 15x15/2
db lat raise 10x15 17.5x12/2
ssb good mornings x15 85x12 105x12
incline situps x15/4

done for the day. cardio yep sucks nope heart rate not quite as high still. i am hoping that as fatigue develops during the week that maybe it will go up, that's my wishful thinking so i dont need adjustments. also need to note that the semi deload means that i am hitting the written volume but adjusting the reps up a little bit. so say it calls for 6 for the deload session i am hitting 12. really dont know how big of an effect that will have on recovery but cant completely go into deload in prep. still getting some good pumps going and not banging up joints and stuff this week or feeling crazy fatigued. so maybe it is helping recover and not slowing fat loss. all in all a pretty good session with no really bad complaints so far.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming(semi-deload)

30min stepmill lss (fasted) level 11

bulgarian split squats x15 25x15 40x12/2
hacks x10 90x15 180x10 230x12/2
ng low cable rows 70x15 100x12/2
cable pullovers 35x12/2
db bench press 25x15 40x12/2
db hammers 10x15/1
db skullies 10x15/2

done for the day. cardio wasnt to awful bad today but still sucked ass. run down a little bit but got everything knocked out. legs were smoked pretty good knees are achy and just all around rough. pump still held up nicely for a deload and no joint issues from being hurt or anything like that. just a lot of fatigue starting to build up. that's what i am thinking and i am almost 100% sure that the knees and hips are off because i havent been doing my psoas release ed like i usually do since it hadnt been bothering me. so f me for not being on top of prehab on an area that isnt an issue until it is an issue. still not to bad and happy with the progress so far. so i am not complaining at all and rolling with it. one more training day and then 3 semi off days. still have cardio and stuff to do but no weights at all.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

Thursday

cardio/rp programming (semi-deload)

30min stepmill lss (fasted) level 11

sm bent rows x15 95x15 105x12/2
db shrugs 40x15 50x12/2
db hammers 12.5x15/2
bb curls norm grip 40x15/2
reverse peck deck fly 45x12/3
glute ham hypers x12
incline situps x15/2
machine crunches 40x15/2

done for the day. 4 days all in a row. not as bad as last time and was feeling it pretty bad on weds but today was a boat load better. not quite as ran down and beat up. no clue where that came from cause last time i had to do it by thursday i was done sir done. no real complaints finishing up this block or semi-deload. going to hit the cryo tank friday and try to recover as much as possible over the weekend. only things i have to do is hit my 10k steps per day and relax as much as possible. monday is going to be a push because i have another out of town appt so i will have to get up ass crack early to get cardio in, eat and haul ass to make it on time then come back eat again hydrate and get into the gym. not going to be a good start of the week for sure. all in all a good week and a pretty nasty training block.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

bb walking lunges glute focus x15 40x12 70x12/2
rogers squat 90x15 180x10 270x10/2
ssb good mornings x15 115x10 135x10
def pushups x15/2
incline db press 25x15 40x10 50x12/2
db skullies 20x15/2
bb bent over shrugs x15 135x12/3
machine crunches 50x15/4

done for the day. wild crazy morning with an appt out of town but still hit all my time lines. still going with the same cardio theme, breathing is better every session for the most part but it still sucks ass. going from cardio to driving an hour each way i figured would beat the piss out of my lower body and back. i was correct, it was shitty to say the least but the pain doc did a treatment called battlefield accupuncture on me while i was there. soon as the first needle went in the low back pain from driving went away. now i wear these needles in my ears for 3-5 days and i got my alpha stim machine ordered. so all set on that front.
training wasnt to bad this is the find the weight for the block week, so not crazy but hitting or should i say guessing what 3reps in the tank weights are. got a pretty good pump going and even though the trip beat me up a little bit not to bad of a session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted) did level 12 for about 2 and a half mins to finish up

hs iso pulldowns 45x15 70x12 90x12/2
2 arm db row to hips 25x15 40x10 50x10 60x10/2
hs iso low rows 45x15 70x10 90x10/2
db spider curls 15x15/3
incline db lats 10x15 15x10/3
hs machine crunch 10x15/4

done for the day. cardio wasnt to shabby today again and i did push it up to level 12 for a couple of mins just to test the waters out. not wrecked but starting to get a smidge beat up. trained at a different facility today for the different hammer machines that are in the programming. never a crowd in there when i train so that's always a plus. got a pretty good pump and pace going so again cardio has gotten a shit load better. if i am not mistaken it has took about 1 and a half to 2 wks for the tren to clear out and breathing to improve. that hammer crunch machine is brutal heavy but the rom and contraction on it is awesome. that thing always makes me cramp up or get close to it. all in all a good session.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss level 11 (fasted)

leg press 90x15 180x10 270x10 350x10/2
belt squat wide stance 90x15 180x10 270x10/2
hs bench press x15 45x15 90x4 70x10/2
oa cable tricep pushdowns 10x15 15x12/2
machine tricep extension 120x10 130x10/2
super rom db lats 10x15/3
cable rope crunch 57.5x15/4

done for the day. cardio is cardio haha and wear and fatigue are building but still not killing me yet. pretty good feeler session in today. the leg press was very humbling with the new technique in place and the pump was nasty painful. def going to feel that one tomorrow for sure. ran into another humbling from the chest press as well. same thing the new technique being applied and 2 plates were not happening for the rep range i was looking for so i had to cut it back. did get a little bit of elbow pain on the machine extensions in the stretch, so i made a note to make sure i was completely warm before getting into them next week. other than that smooth sailing. had to shift thursday's session to today because i have a graston therapy appt on thurs and if i can get by with it, i try not to lift on that day at all. so i will bust out cardio before and then work on getting my 10k steps in during the day and that will be it for the day. all in all a good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

friday

cardio/rp programming

30min stepmill lss (fasted) level 11

seated leg curls 60x20 80x15 90x10 (new machine)
assist pullups 80x10/2
bb shrugs 135x15 185x10/3
db preacher curls 10x15 15x10 20x10/3
incline db curls 15x10/3
incline situps 10x15/4

done for the day. finished up the week nice tired beat down and strong. legs were pretty damn heavy on the cardio for sure but wind is golden. the new leg curl machine is pretty sticky and heavy as all hell. going to take a bit to get used to it and the angle is kind of different also. def hits way low on the hams and the weight is heavy from start to finish as of now, be interested to see how it does when it is broke in all the way. got graston work done yesterday and got some issues addressed and hopefully fixed. idk if the groin is fixed completely but that and the hip flexors are much loser and not quite as tender. i did slack on my psoasis release that i normally do every day so that is most likely were these issues developed from. that bicep work on paper looks easy and light but it tore my biceps up like nobodies business. they got sore as shit. all in all a good week in the books. going to be adding in some compounds and pulling some in the upcoming week. time to crank down and get nasty.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x15 70x13/2 (pulled the shit out of my ham on these)
rogers squats 90x15 180x10 275x10/2
ssb good mornings x15 85x10 115x10 140x10
def pushups x13/2
lncline db press 25x15 40x10 50x13/2
db skullies 20x15 20x13
bb bent over shrugs x15 140x12/3
machine crunches 50x16/4

done for the day. cardio went pretty good this am with no bad issues at all. actually felt pretty fresh and not beat up. the damn walking bb lunges though fucking a if i didnt strain the shit out of my hammie on the first damn set. felt good and thought i was warmed up pretty good but nope that puppy tightened up bigger than shit. then gave me a hard time on all my leg movements. so since i couldnt shut it down entirely i just wrapped it with a knee wrap tight as shit and knocked out the squats. didnt use it on the good mornings but i was really careful either way. other than that everything else ran pretty smooth. good strong and good pump. hopefully i can get this damn thing healed up quick. added in some supps for the start of a good push.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supp setup

150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

hs iso pulldowns 45x15 70x12 90x5 92.5x12/2
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 92.5x10/2
db spider curls 10x15 15x13/3
incline db lats 15x11/3
hs machine crunch 10x16/4

done for the day. cardio wasnt to bad but the ham and hip were not fun at all. funny but once it is warm it stops hurting but once cooled down it is a huge pain in the ass. since my sched is on point and normal tomorrow will only be cardio and rest. so hopefully it will somewhat heal up esp after the weekend off. the wide stance belt squats are going to be interesting for sure. training session wasnt to bad today. hit all the progressions and got a really good pump going. another funny is when i got everything done and was sitting in my chair i was dozing off a bit. so i guess it was a little rougher than i thought it was. all in all a pretty good day in. also need to note i am still getting 7 or more hours of sleep in a night. putting the tren back in daily i hope wont interfere with it. it normally doesnt when i dose it that way so i got my fingers crossed.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

thursday

30 min stepmill lss (fasted) level 11

leg press 90x15 180x12 270x10 370x10/2
wide stance belt squats 90x15 180x10 275x10/2
hs bench press 25x15 45x15 72.5x10
one arm tri pressdowns 10x15/2 15x13/2
machine tricep extensions 120x10 130x10 135x10/2
srom db lats 10x13/3
cable rope crunch 57.5x16/4

done for the day. got through this one with no hammie issues at all but tweaked the low back a little on the opposite side. not to bad and no clue how i did it but it got fired up as i was leaving the gym. so now on to babying that damn thing and trying to get it ironed out. going to swap tomorrow out for an off day and hit the cryo tank a day early and then train on the weekend. that way i can try to get more of the inflammation out and rest it a bit longer. other than that smooth strong and nasty pumps across the board and feeling pretty good. tired and ran down but still killing it.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

sat

rp programming/cardio

seated leg curls 40x15 60x15 80x12 95x10
assist wide grip pullups 75x10/3
bb shrugs 135x15 190x10/3
db preachers 10x15 15x12 20x11/3
incline db curls 15x11/3
incline situps 15x15/4
30 min stepmill lss level 11

done for the day. took friday off for cryo and went out of town with the mrs and pushed it till saturday. since low back is a little jacked up and that ham is almost 100 i went ahead and went with the therapy and day off to try to let it heal a little more. still pretty aggervated with the low back but the ham is good for now. also started up the alpha stim therapy as well but the jury is still out on that one so far. i have to do it before 5pm to make sure i get relaxation as opposed to stimulation before i start using it before bed which is what i got it for. some people get brain stimulation as opposed to relaxation and i damn sure will not jack up my sleep even more. other than that got a pretty good session in today with no really bad complaints at all. the back did get fired up on the pullups but that was about it. making a little change to cardio and bumping it to 7 days a week and adding in clen and yohimbine now. everything else stays the same.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

current supp setup

150 t400 ed
150 cyp ed
50 tren a ed
100 mast p ed
3iu gh am 3iu gh post
12.5 aroma eod
20mg nolva ed
12.5 gw 501516 ed
25mcg t3 ed
10mg cialis ed
40mcg clen 2on1 off
5mg yohimbine 2 on 1 off

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

walking bb lunges x14/2 40x14 70x14/2
rogers squat 90x10 180x10 280x10/2
ssb good mornings x15 85x10 115x10 145x10
def pushups x14/2
db bench press 25x15 40x10 50x14/2
db skullies 20x17/3
prone shrugs 45x5 90x5 145x12/3
machine crunch 50x17/4

done for the day. family fun day for my crew since it was a holiday so i wasnt the only one miserable. cardio was well the usual breathing was excellent and surprisingly no heart rate increase at all with the clen and yohimbine. makes me feel like shit regardless but the better breathing is always a plus. actually was able to get a good pace going with the fam with rest times. actually a really damn good session with a great pump and strength as well as no issues at all. a little bit tired and ran down but damn good across the board.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

hs iso pulldowns 45x15 70x12 90x5 95x12/3
2 arm db row to hips 25x15 40x12 50x5 60x12/2
hs iso low rows 45x15 70x12 90x5 95x12/2
db spider curls 15x14/3
incline db lats 15x12/3
hs machine crunch 10x17/4

done for the day. dragging super bad ass today. had to hit cardio way earlier than usual so the mrs could train with me. so heavy ass legs but breathing and heart rate were good. i am mind blown that the cardio conditioning is so good but man it absolutely hammers the shit out of my body. pretty good session in with the mrs. she wasnt really happy about it at all esp since i told her it was an easy one. well easier than the ones with legs in them haha. hit all the progressions pretty easy and felt pretty damn strong. the bent over db rows are always a kick in the ass but other than that pretty smooth sailing. low back actually held up pretty good today as well. so across the board no bad complaints today at all, just a tad worn down. cardio only for off day tomorrow with my 10k step count. so semi relaxing day.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette

[guns01]

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

yesterday

cardio/rp programming

30min stepmill lss (fasted) level 11

leg press 90x15 180x15 270x10 380x10/2
wide stance belt squats 90x15 180x10 280x10/2
hs bench press x15 25x15 45x10 75x10/2
one arm cable press downs 10x15/2 15x14/2
overhead machine tricep extensions 135x10/2
db lats super rom 10x14/3
cable rope crunch 57.5x17/4

done for the day. had a boat load of stuff going on today so cardio went really early then had to bust ass to shower and get to my kids academic awards ceremony. so no food or water immediately after cardio and when i finally got home i was cramping up and a big time hurting unit. that set the pace for the day of dragging ass and being beat down. got back hydrated and fed and hit the gym. broke off but no bad issues going in at all, just moving a touch slow. i actually felt way stronger than what i figured i would and got a hell of a nasty pump going. well scratch that, the first set on the bench press felt like 1k pounds but the second wasnt as bad. then top that off with having to bust ass out of the gym and meet the mrs to go birthday shopping for the kid. so food and then more walking. by the end of the day i was 100% wrecked and it is going to make the next session more brutal than usual. this is going to be a week that tests the mental toughness for sure. all in all a good and successful day though.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
2 cups spinach
meal 2
8oz chicken
100g jasmine rice
1 cup green vege
meal 3(pre) (6ius log)
2 scoops whey iso
60g cor
1tbl spn pb
intra(6iu log)
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
100g jasmine rice
asparagus
meal 6
6oz bison
100g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette