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Day six
Cardio and abs
Meal one 80 g shake
Meal two 8 egg whites three turkey links
Meal three 65 g shake
Meal four 14 oz chicken side salad
Meal five 70 g shake
Meal six 16 oz flank steak side of brown rice
Meal seven 80 g casin shake
i like how you are pretty much macro basing your diet out. not going on stage so having variety is the key to long term success my man.
Thanks bro I go to walmart early in morning and buy what ever meat they have on reduced and just grill it up on Sunday and prepare it for the week is there anything I should veggie or carb wise bro
i like cream of rice and cream of wheat personally. you can also never get to many green veges in broc asparagus green beans the whole 9 yards. they are great as fillers because their carb and cal count has nil impact on your diet. me personally i would start at 300g of carb a day 150 first meal and 150g post workout. do that for about 7 days and check your weight. if you are down 1-3lbs then you have a good number if not then cut it by 25 and go from there. but i think just off the top of my head that you should be able to lean out on that amount of pro and 300g of carb no prob
i like cream of rice and cream of wheat personally. you can also never get to many green veges in broc asparagus green beans the whole 9 yards. they are great as fillers because their carb and cal count has nil impact on your diet. me personally i would start at 300g of carb a day 150 first meal and 150g post workout. do that for about 7 days and check your weight. if you are down 1-3lbs then you have a good number if not then cut it by 25 and go from there. but i think just off the top of my head that you should be able to lean out on that amount of pro and 300g of carb no prob
Thanks bro making a grocery list now keep ya updated
Day seven off day uped fina and prop to ed
Meal one 80 g shake
Meal two 8 oz steak 3 egg whites oatmeal
Meal three 70 g shake
Meal four 16 oz ground round
Meal five 20 chicken breast side salad
Meal six 80 g shake
Day seven off day uped fina and prop to ed
Meal one 80 g shake
Meal two 8 oz steak 3 egg whites oatmeal
Meal three 70 g shake
Meal four 16 oz ground round
Meal five 20 chicken breast side salad
Meal six 80 g shake
Ok I'll break it down on daily post but here is the basic one muscle group at the time
Mon back and shoulders
Tues arms
Wens legs
Thurs chest
Friday all minor muscles forearms abs lower back etc cardio six days per week same with abs cArdio will be twice ed in two weeks one hr sessions
I'll stArt adding the break downs on daily logs tomorrow
Ok I'll break it down on daily post but here is the basic one muscle group at the time
Mon back and shoulders
Tues arms
Wens legs
Thurs chest
Friday all minor muscles forearms abs lower back etc cardio six days per week same with abs cArdio will be twice ed in two weeks one hr sessions
I'll stArt adding the break downs on daily logs tomorrow
Ok I'll break it down on daily post but here is the basic one muscle group at the time
Mon back and shoulders
Tues arms
Wens legs
Thurs chest
Friday all minor muscles forearms abs lower back etc cardio six days per week same with abs cArdio will be twice ed in two weeks one hr sessions
I'll stArt adding the break downs on daily logs tomorrow
See! Told you that you are not new to this rodeo. I work a lot slower than that. All legs on one day would leave me crippled. 2 body parts a day 2 times a week and still some hurt muscles on the next day. ~Trixie~
See! Told you that you are not new to this rodeo. I work a lot slower than that. All legs on one day would leave me crippled. 2 body parts a day 2 times a week and still some hurt muscles on the next day. ~Trixie~
day eight arms no cardio
meal 1 80g shake
meal 2 oats five egg whites
meal 3 grilled chicken 16 oz and salad
meal 4 70 g shake and 6 oz almonds
meal 5 16 oz steak side of brocile
meal 6 80 g casin shake
work out was
standing curles sets of 18 four sets 25,30,35,40lbs
tricep rope pull downs sets of 18 four sets 60,70,80,90,lbs
rope hammer curls sets of 18 four sets 70,80,90,100lbs
tricep kick back sets of 18 four sets 15,20,25,30lbs
preacher curls sets of 18 four sets 40,50,60,70,lbs
skull krushers sets of 18 four sets 50,60,70,80lbs
calf raise hammers sets of 18 four sets 60,70,80,90lbs
abs pole twist 20lb pole 350 sets
crunches 100
leg raise 100
am chest work out day 9
inclines four sets of 12 at 175,200,225,245
flats same
declines four sets of 12 at 200,225,250,260
cable cross five sets of 15 at 40,50,60,70,70
leg press four sets of 16 at 250,260,270,280,300
abs
cardio
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