Follow Along G's Run to the NA's

[guns01]

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

monday

rp(feeder)/cardio

leg press 90x15 180x15 270x10 360x10 450x10 540x10/2
sumo deads 135x10 185x10 225x10 275x10/2
one arm supp grip pulldowns 35x15 35x10 42.5x10 50x10/2
chest support machine rows pg 135x10 150x10/2
oa db preachers 15x15 20x10 25x10/3
db press 25x15 40x10 55x8/2
machine overhead tri extensions 120x10 135x10 145x10/2
machine crunches 60x15/4
20min stepmill lss (post) level 10

done for the day. well the fall didnt really effect my training other than on the pulls. i could def feel it in my hip and lower back on the side i landed on, so those went a little lighter than i thought they would. not that i couldnt have pushed up to 315-365 but i really didnt want to hurt something worse than it already was. so i went on the cautious side. other than that not a bad feeder day but i can tell this block is going to be especially brutal. i fired up my offseason blast that i will note below and added in more carbs. i actually dropped a lb over the deload week so i am thinking everything is firing nicely.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
400g jasmine rice
2 cups spinach
meal 2
8oz chicken
400g jasmine rice
2 small bags rice cakes
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
400g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
400g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
400g jasmine rice
meal 7
8oz sirloin
2 rice krispy treats
onions and mushrooms
lrg green salad w/vinegarette

OFFSEASON BLAST 1
275mg test eod
100mg npp eod
200mg eq eod
6iu gh
25mcg t3
2- 1/4 grain armor thyroid

[rnixon]

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

you arent shitting. i am about to increase my carbs to 650 and fire up my offseason blast so hopefully i can make some good improvements. shit sucks getting old and years under you because the gains and improvements now are slow and very very small.
well i fell on my back porch this am and busted up my knee elbow and aggervated the piss out of my back and hip. hopefully no real damage and having the weekend off will give me time to heal up before i start my new training block and blast. shit sucks i am skinned up to top it off haha

Shit man sorry to hear that! My knees been bugging me a bit where ACL was reconstructed but nothing serious a leg day and yoga helped. It's crazy it gets worse if I'm not training it I think the muscle holds the gap apart where cartilidge is missing or so I read years ago.

Hela up and crush it brother!

ill blast but not until I get these liver values back on point ugh.

Sent from my SM-S918W using Tapatalk

[guns01]

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

Still crushing it.
Imagine if I just copied you the following Day ide be huge lol. May not be ale to eat it all though.
Last time I followed the bulk you wrote me but was unfortunately short lived, I think it was 7 meals and I was loosing weight it was crazy and if I kept going I probably would have gotten shredded and huge.

Sent from my SM-S918W using Tapatalk

you arent shitting. i am about to increase my carbs to 650 and fire up my offseason blast so hopefully i can make some good improvements. shit sucks getting old and years under you because the gains and improvements now are slow and very very small.
well i fell on my back porch this am and busted up my knee elbow and aggervated the piss out of my back and hip. hopefully no real damage and having the weekend off will give me time to heal up before i start my new training block and blast. shit sucks i am skinned up to top it off haha

[rnixon]

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

Still crushing it.
Imagine if I just copied you the following Day ide be huge lol. May not be ale to eat it all though.
Last time I followed the bulk you wrote me but was unfortunately short lived, I think it was 7 meals and I was loosing weight it was crazy and if I kept going I probably would have gotten shredded and huge.

Sent from my SM-S918W using Tapatalk

[guns01]

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

yesterday

rp(deload)/cardio

leg extension(warmup) 25x20x20x20/2 40x20x20x20
front squats x15 90x10 180x6 200x6/2
bb walking lunges x6 30x6/2
incline db press 25x15 30x6
def pushups x8
one arm tricep pressdowns 15x6
jm press 40x6
cable rear delt flys 10x6/2
cable crunches 30x8/2
20min stepmill lss (post) level 10

done for the day. another day of deloading with boring low volume low rep fluff work. i am actually surprised that i am still getting a pump and i am actually a little bit sore. nothing hurts or anything like that but as easy as it is i would have thought that i wouldnt get sore at all. all good though. one more day and then fire up a fresh week next week.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp(deload)/cardio

leg press 90x15 180x15 270x10 360x10 440x7/2
ssb good mornings 65x15 115x10 165x7/2
front foot elevated lunges 45x8 60x8/2
cable cross high 15x15 25x10 35x10 45x8 50x8
pushups x8
one arm overhead db extensions 20x9/2
bb shrugs 135x15 225x9/2
standing cable rope crunches 70x9/2
20min stepmill lss (post) level 10

done for the day. just a smidge beat up from traveling over the weekend but not to bad. well that and missing my cryo session prob didnt help any haha but deloading, actually deloading so no worries there. pretty boring stuff and not hitting the stairs on friday really didnt help but i am pretty sure since i could barely walk and stand up straight every time we stopped, i would have been way worse had i done it. what was even more shitty is the fact that the mrs and i were looking forward to hitting the hot tub at the hotel when we got there and i will be damned if it wasnt out of order. what a crock. any way getting in very easy training this week and contemplating swapping out the stairs to help recovering from the deload but idk yet.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

today

rp only

seated leg curls 50x15 60x10 80x10 100x10
t bar rows 45x15 70x10 90x5 100x10/2
straight arm pulldowns 42.5x15 50x14/2
db hammers 25x14/3
incline db spider curls 15x14/3
freemotion y raise 20x14/3
machine crunches 50x19/4

done for the day. last session of progression on this training block and a deload next week. shoulder and neck were a little angry training today and i am pretty sure the shoulder pain is coming from my neck. literally a pain in the neck haha. elbow has been hurting off and on for some reason that i cant figure out, it just starts hurting randomly for no reason at all. i pulled cardio out today because i will be making a road trip today visit a ball game tomorrow and drive back tomorrow. so i figured i was going to get beat to shit from the drive and why make it worse by pounding out cardio on top of that. i will most likely make it up either in the pool when we get there or on sunday if i am recovered. very rarely do i skip anything ever but idk how the seating is at this stadium and i already know that the trip is going to piss off my hips,knees and lower back. so why compound that going in. all in all a pretty good session with no other bad complaints. the pump today was pretty nasty esp in the biceps and back. well shoulders lit up pretty good too.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

machine front squats x15 90x10 180x10 270x10 400x10/2
bb walking lunges x14 30x14 60x14/2
incline db press 25x15 40x10 50x5 55x14/2
def pushups x16/2
one arm tricep pressdowns 20x14/3
bb jm press 70x14/2
cable rear lats 15x14/3
cable crunches 57.5x19/4
20min stepmill lss (post) level 10

done for the day. not a bad session in today. still noting that recovery with legs is not as quick as every other muscle group. shit, even bent over back work i recover faster than leg days, it takes even longer the heavier the weights get. i am digging into breathing because i think that with the slow negative and pause in the stretch is causing me to hold my breath and not breath properly. i have to pay super close attention to see if that's where i am jacking it up. session today took much longer than i had planned but i ran into a buddy that came home and his wife had cleaned the house out with no warning and has a boyfriend. he got locked up and beat the dog shit out of the dude. so that story slowed down my tempo a bit but other than that everything went and felt pretty good. still holding strength and pumps pretty damn good and i am sure last week was a fluke.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

assist pullups 100x10 90x10 80x5 60x10/2
bent over db rows 25x15 40x10 50x14/2
machine pullovers 105x15 120x10 137.5x10/2
narrow grip ez bsr curls 25x10 45x10 65x14/3
db twist curls 20x14/3
thumbs down db lats raise 15x14/3
machine crunches 50x19/4
20min stepmill lss (post) level 10

done for the day. really smooth session in today with no significant issues to note. i got in early and tried to push the pace pretty good since the military is still on a holiday. that in turn makes the gym crowded full of a bunch of inconsiderate jack asses. so i got after it. i did make a note today that my recovery between sets has increased significantly but my steady state cardio really hasnt gotten any easier. heart rate is decreasing so the cardio is there but the sessions are still pretty rough. only thing that i dont recover from that quickly are leg movements but then again idk anyone that bounces back from heavy leg sets quick. all in all a good session in the books. i was contemplating training 4 days straight this week since my son has a game day visit with the coaches staff at the school he is trying to get into this weekend. so i have to travel on friday. i will cross that bridge when i see how i feel when i wake up. cool thing about the 4 day training week is i can shift and not mess anything up to bad. if recovered and good i can go more frequent, if not i can take the day for extra recovery.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

leg press 90x15 180x15 270x10 360x10 490x10/2
ssb good mornings 65x15 115x15 155x5 185x10
sm front foot elevated lunges 45x5 65x14/2
cable flys high 15x15 25x10 35x10 45x10 65x14 60x14 (dicked the weight up)
push ups x19/2
one arm overhead db extensions 25x14/3
bb shrugs 135x15 245x10/3
standing cable crunches 80x15/4
20min stepmill lss (post) level 10

done for the day. holiday so it was a family training day. so i got to crush the mrs and my youngest haha. they hate it but i always explain that it is quality family time regardless of how bad it sucks. missed a session last week and the end of the week was a cluster fuck. i did get in and get cryo done as well as my graston work. all good except my son's football game got delayed 3 times and we were standing for about 2 hours then didnt get back home until after 1am. so that completely undid all my recovery work.
going in on today's session was excellent with no issues at all. great pump and strength was on point. last week must have been an off week since i didnt have the same issues going into this week so far. well shit it is one day in haha. all in all a good session though. bout to fire up my off season growth push once i get all the goodies are acquired. for now i am just cranking up the test to 1200 week then i will pull it back down when everything else goes in.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

assist pullups 100x10 90x10 80x5 65x10/2
bent over db rows 25x15 40x10 50x13/3
machine pullovers 105x15 120x5 135x10/2
cg ez bar curls x15 45x10 65x13/3
db twist curls 20x13/3
thumb down lats 15x13/3
machine crunches 50x18/4
20min stepmill lss (post) level 10

done for the day. still pretty ran down and feeling weak. i went a tad bit slower today and tried to make sure i was fully recovering between sets. no bueno on that one. we did have a huge temp drop last week and then it cranked back up hotter than hell again. could be that or could be i am getting sick which i hope not or the third option is i am border line on the over training/reaching with this block. i dont think that is it even though i am only running hrt right now with nothing additional added in other than my thyroid support. idk i am at a loss on this one right now since food is up and sleep is great for me at least. other than strength not being on par and joints hurting pretty bad the pumps are still stupid and full. so i am clueless. going to make a run at the cryo tank as well as a graston session this week. so hopefully that can get everything lined out. got a full off day on weds as well other than a dental appt, so that could also help a bit

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

leg press 90x15 180x15 270x10 360x10 480x10/3
ssb good mornings x15 115x10 165x5 180x10
front foot elevated lunges 45x5 65x13/2
cable fly high 20x15 30x10 40x10 50x13/2
pushups x18/2
one arm db overhead extensions 25x13/3
bb shrugs 135x15 240x10/3
standing cable rope crunches 70x15/4
20min stepmill lss (post) level 10

done for the day. not such a great day in the books. i did nail all of my progressions and goals for the day but man, i was weak as all hell. idk what the issue is but from thursday on last week all my joints have been killing me even my wrists and ankles. so i know it isnt training related. i did hit the cryo tank up on saturday but i wasnt able to last the full 5 mins in the tank. since my damn beard is so big now it pushes out my mask and i get god awful brain freeze. i had gotten it the last couple of times i went in but it wasnt that bad but saturday's was so bad i had to get out. i tried breathing in through my nose and out my mouth and that didnt even help and it's not like an ice cream brain freeze where you can open your mouth and breath to make it go away. that would make it worse in the tank. so that eased up my joints a little bit but then i took the family to the beach and got my ass beat by the ocean. so in all honesty if i am being real, i didnt give myself enough time to recover on top of whatever i have going on as well. so we will see how this week goes. funny no issues with pump or anything like that just joint pain and feel weak if i get sick i am going to be pissed.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

machine front squats x15 90x10 180x10 270x10 380x10/2
bb walking lunges x12 30x12 60x12/2
incline db press 25x15 40x10 55x12/2
def pushups x14/2
one arm cable pressdowns 20x12/2
jm press 70x12/2
freemotion rear cable fly 15x12/3
cable rope crunches 57.5x17/4
20min stepmill lss (post) level 10

done for the day. pretty damn good session in today. i am blown away at how heavy you can make a not crazy weight and how bad it can hurt using the rp style of training. what really has surprised me since i have enough carbs in to make a difference now is the pump i am getting without hitting the upper end of rep ranges. 10 reps is giving a 20 rep plus pump on damn near every movement. top that off with the muscle feeling like it is going to explode and the burn is unreal. def digging this setup pretty well but we will see if it improves my physique over the next couple of blocks. i usually thrive on pretty high volume and this is pretty low and it is still breaking my ass off. just an example for anyone who is following and actually cares. take the machine front squat. i normally can work up to say 6-8 plates or more for sets of 8-12 on my top end which breaks my ass off. i am doing it now with only 4 plates per side and 10 reps with half the sets actually far less than half. so in theory should translate into much better growth. we will see. all in all a good session in with no real complaints.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

assist pullups 100x10 90x10 80x5 70x10/2
db bent rows 25x15 40x10 50x12/2
machine pullovers 105x15 120x5 130x10/2
cg ez bar curls 45x15 65x12/3
db twist curls 20x12/3
thumbs down db lat raise 15x12/3
machine crunches 50x17/4
20min stepmill lss (post) level 10

done for the day. nice to be on sched with no other appts or stuff going on this week. i try my damndest to set everything up around my off days or later in the day when possible. anything dealing with my kids school i can go ahead and write off as an off day because of how big of a cluster fuck the new admin and principle are. got in at my normal time and the gym was pretty empty which is always a plus. so the pace was nice with no waiting. hit all my progressions and everything felt good. strength and pumps are still good with no issues at all. hell, i think even my cardio is getting better as well even though it's only 4 days a week. i have known it for years but the stairs are the key to both cardio and condition for me. nothing else works that well and i am not running since it beats me up so bad. nothing bad to note today and all is going good atm. ready for this health phase to be over and get to get after it again.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g 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

rp/cardio

leg press 90x15 180x15 270x10 360x10 470x10/2
ssb good mornings x15 115x10 155x5 175x10
front foot elevated sm lunges x5 65x12/2
cable fly high 20x15 30x10 40x10 50x12/2
push ups x17/2
one arm overhead db extensions 25x13/2
bb shrugs 135x15 235x10/3
standing cable rope crunches 75x15/4
20min stepmill lss (post) level 10

done for the day. i am really digging the effect the good mornings are having on the glutes and hams. hell of a good connection and the pump is brutal then toss the miserable lunges on top of that and i am completely destroyed leg wise. i am supposed to be focusing on back chest and ab thickness and i am. it's damn hard for me to pull back on legs though. i have cut the volume down a shit load over the last 5 or so months so hopefully it will pay off and not cost me any leg size. getting good work in on the focus groups as well but unlike back and legs their are no other work that hits quite as hard. still feeling pretty damn good and not having any crazy serious issues at all. hit the chiro and everything is still lined up and holding up nicely. one spot on my neck was a little out but not crazy and no electricity when he put it back in place. did pick up a new pillow which i am pretty sure is what fixed it more so than anything, since my old one is worn out now. all in all a damn good day in the books.

meal 1
2 whole eggs
1/2 cup egg whites
4oz sirloin
2 slices ez bread
200g jasmine rice
2 cups spinach
meal 2
8oz chicken
200g jasmine rice
2 small bags rice cakes
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
200g jasmine rice
2 rice krispy treats
meal 5
2 cups egg whites
200g jasmine rice
2 bags rice cakes
asparagus
meal 6
6oz cod
2 slices ez bread
200g jasmine rice
meal 7
8oz sirloin
100g jasmine rice
onions and mushrooms
lrg green salad w/vinegarette