Doing great LZ, post diet as it changes closer to comp.
Good luck, you'll do great!!
If you always do what you've always done,
You'll always get what you've always got!!
Disclaimer: IxxTapouTxxI neither promotes nor demotes the use of steroids. The information I share here is for educational and entertainment purposes only.
Vet @ Anabolic-Enhancement.com
Vet @ United-Muscle.com
Vet @ WorldClassBodybuilding.com
Some Men Aren't Looking For Anything Logical, Like Money. They Can't Be Bought, Bullied, Reasoned or Negotiated With. Some Men Just Want To Watch The World Burn
o so your getting lazy trying to shave numbers now!
Some Men Aren't Looking For Anything Logical, Like Money. They Can't Be Bought, Bullied, Reasoned or Negotiated With. Some Men Just Want To Watch The World Burn
Saturday, 1/26/08
off day - low day
11am Meal 1:
1/3 cup oats (raw measure)
1 whole egg
5 egg whites
1:30 - 2pm Meal 2:
1 cup broccoli
3 oz chicken breast
7-8 almonds
4pm Meal 3:
1 can of tuna
7-8 almonds
5:30 - 6pm Meal 4:
1 scoop whey(or enough for 30 grams protein)
½-1 tbspn natural PB
7:45 - 8pm Meal 5:
3.5 oz chicken breast
½ cup broccoli
½ oz sunflower seeds
10:30pm Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil to make up the rest of the fat
__________________________________________________ _________
Sunday, 1/27/08
Shoulders and arms
Overhead DB Press
warmup - 17.5 x 15 and lateral raises 17.5 x 15
20 x 10
22.5 x 8
25 x 7
Wide upright row superset w/ drag curls
wup dc
40 x 8 30 x 8
40 x 9 30 x 8
45 x 10 35 x 7
JM Press
30 x 10
35 x 8
35 x 8
Preacher curls superset w/ standing overhead tricep db ext.
pc otdb ext
35 x 7 20 x 12
35 x 8 22.5 x 10
35 x 9 25 x 10
lateral raises
17.5 x 10
20 x 8
22.5 x 8
Cardio
40 mins on Arc Trainer
1.39 miles
570 calories burned
abs: rope crunches, weighted crunches on bosu, lying leg raises
5 minute stretch
Nutrition : medium day 10:30am Meal 1:
½ cup oats
1 whole egg
4-5 whites
2:50pm Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds
4:30pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
6:30pm Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
8:30 - 8:45pm Meal 5:
1 cup broccoli
14 large shrimp
½ oz sunflower seeds
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