yesterday

cardio/arms/abs (high carb day)

45min stepmill lss level 9(fast)

v bar press downs 6 sets 15 reps
rope curls 6 sets 15 reps
arsenal strength mod tri dip 4 sets 12 reps
machine curls 4 sets 10 reps
machine tricep extensions 4 sets 10 reps
bb 21s 4 sets
machine crunches 30x15/4

done for the day. nice easy peasy day today trying to get inflammation down and recover a bit going into the final days. being very very easy. got a really good pump going and had no issues at all today. aa big tmi but i didnt take a dump at all today and i am pretty sure my body is holding or burning through everything i am putting in. got a 500g carb plus up today, so hopefully that pushes things along and doesnt continue the back up. slowly will begin the drying out process over the weekend and begin to pull things back even more. up dosing on win and halo as well today. looking and feeling pretty good right now. sleep is also still shit so i need to note that as well as not napping at all this past week and if i did doze it was literally only for minutes. i am going to sleep fast but i am waking up multiple times and not being able to go back to sleep for pretty good periods of time. also got my estro issue ironed out. no clue where the hell that came from since i normally dont ever have estro issues.

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

supp additions

30 halo
75 win