So, I wasn’t gonna do daily training and diet logs but I figure that’ll give people some more insight into my diet and training protocols and hopefully get me some more direct and specific feedback and insight from other members. I’m lifting today (Tuesday, July 24th) and I lifted Sunday and so here is Sunday’s workout and Sunday and Monday’s diet and I will post Today’s workout and diet later on:
Sunday, July 22nd, Medium Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whiteshey
4 strips bacon
2 packages sugar free oatmeal
Large coffee with lactose free Half n half
608 cals, 50g P, 48g C, 24g F
Meal 2 (2 hours preworkout)
1 scoop whey isolate
2 eggs
4 oz flank steak
1 wrap
603 cals, 62g P, 33g C, 23g F
Meal 3 (post workout)
2 scoops whey isolate
1 cup pineapple juice
1 cup coconut water
1 banana
478 cals, 44g P, 71g C, 2g F
Meal 4
8 oz grass fed 90/10 ground beef
Broccoli
1 TBS Coconut OilPPP
558 cals, 49g P, 3g C, 39g F
Totals:
2232 total cals
205g P
155g C
88g F
Supplements: GNC Mens multivitamin, 2 ES Fish Oil
Gear and ancillaries: 312.5mg Sustanon
Cardio: 35min brisk outdoor walk upon waking, 30min brisk walk immediately after meal 4
Workout: Chest (strength and hypertrophy), Back (strength and hypertrophy), Tris (strength and hypertrophy), Bis (hypertrophy)
Flat Bench Press
Warmup: Bar
1x10
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 225#
1x5
Warmup: 275#
1x4
Warmup: 305#
1x2
Working: 315#
2x5
Working: 320#
1x5
Incline Bench Press
Warmup: 225#
1x12
1x10
Working: 275#
1x8
2x7
Incline Dumbbell Fly
1x50sx12
1x60sx12
1x70sx12
1x80sx11
Dropx60x12
Barbell Row
Warmup: Bar
1x12
Warmup: 135#
1x10
Warmup: 185#
1x8
Warmup: 225#
1x6
Working: 255#
1x11
Working: 265#
1x10
Working: 275#
1x10
Hammer Strength Plate Loaded Lat Pull down
Warmup: 45 per side
1x15
Warmup: 70 per side
1x10
Warmup: 90 per side
1x8
Working: 115 per side
1x14
1x15
1x12 slow stretch and fast contraction
Hammer Strength Plate Loaded Lat Pullover
Warmup: 45 per side
1x12
Warmup: 70 per side
1x10
Working: 90 per side
1x12
Working: 95 per side
1x12
Working: 105 per side
1x9
Drop x 80 per side x 8
Close Grip Bench
Warmup: Bar
1x12
Warmup: 135#
1x8
Warmup: 185#
1x6
Warmup: 205#
1x5
Warmup: 225#
1x3
Working: 245#
1x8
Working: 255#
2x6
FST 7: Triceps Rope Pressdown
5x60x12
1x60x11
1x60x10
Superset With:
FST 7: Biceps Cable Curl with EZ Bar
7x95x12
Monday, July 23rd, Low Day
Diet:
Meal 1
2 eggs (omega 3 egg yolks)
4 egg whites
4 strips bacon
Large coffee with lactose free Half n half
398 cals, 46P, 8g C, 22g F
Meal 2
8 oz chicken breast
1 TBS coconut oil
1 TBS olive oil
Green Squash
483 cals, 48g P, 3g C, 31g F
Meal 3
8 oz grass fed 90/10 ground beef
Broccoli
372 cals, 49g P, 1g C, 19g F
Meal 4
1 scoop whey isolate
1 scoop casein
2 TBS Peanut Butter
431 cals, 57g P, 8g C, 19g F
Totals
1687 cals
200g P 800 cals
20g C
91g F
Supplements: GNC Mens multivitamin, 2 ES Fish Oil
Gear: N/A
Cardio: 50min brisk outdoor walk between meals 2 and 3
Workout: N/A
Hope this provides some more detail and insight into my protocols. Gonna be hitting the gym in a few hours and hopefully will get a solid squat, dead, and OHP session in!
-Jack