Strive For Moreee

[FourOneDeuxFitt]

I’m starting a new training program based off of the PHAT training program. I will also be incorporating some training exercises and techniques from John Meadows and Jordan Peters as well. Goal is to gain lean mass gradually. I’m not in it for the sprint just running the marathon for the time being. That may change in the future. Ultimately I would like to do my first show in the next year. I know I have a lot of work to do but this is what I love and I definitely possess the discipline and look forward to feedback and constructive criticism. Program layout is as follows:
Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Active Rest (Cardio/Abs)
Thursday: Back and Shoulders Hypertrophy
Friday: Lower Body Hypertrophy
Saturday: Chest and Arms Hypertrophy
Sunday: Active Rest Day (Cardio/Abs)

I haven’t worked out diet completely yet but I’m going to keep protein around 1.5/lb of body weight, carbs probably around 300g on training days and about half that on active rest days. Fats about .75-1/kn of body weight. I know this is a lot of trial and error this is merely a starting point.

Also I ride about 10 miles total on bicycle to and from work daily so Cardio isn’t a huge priority for me. I’ve been doing this for a few weeks now and have leaned out a good bit from it so far. I may even skip cardio on active rest days to be honest. Again I’ll evaluate and look for opinions as well. I have an active job and on a normal day my phone tells me I walk at least 10,000 steps as a minimum. Normally it’s more.

First few training days I used to assess my strength on the power days because honestly it’s been awhile since I’ve came close to any type of max whatsoever. Also have been having issues with my right knee feels like I pretty solid strain possibly even a slight tear in my lateral meniscus so the power lower body day was skipped but I eased back into legs on the hypertrophy day..

Anyways here’s the first week up to this morning.

•MONDAY 11/27/2017•

UPPER BODY POWER



Upper Body Power DayPulling Power Movement: Barbell Rows

| 3 sets of 3-5 reps

95x6, 95x6, 135x5, 155x5, 185x6, 205x5


Assistance Pulling movementull Ups (BW&Assisted)

| 2 sets of 6-10 reps

BWx5, (-24)x6+1


Auxiliary Pulling movement:One Arm Seated Cable Low Row

| 2 sets of 6-10 reps

30x10, 40x10, 50x7


Pressing Power Movement:Incline dumbbell presses

| 3 sets of 3-5 reps

40x8, 40x8, 80x5, 90x5, 100x5, 105x3


Assistance pressing movementecline Barbell Bench

| 2 sets of 6-10 reps

135x10, 155x10, 185x5 drop 135x5


Assistance pressing movement:Seated dumbbell shoulder presses

| 3 sets of 6-10 reps

50x9, 50x8, 50x6


Auxiliary curling movement: Incline Dumbbell Curls

| 3 sets of 6-10 reps

25x10, 25x8, 25x6


Auxiliary extension movement:V Bar Pushdowns

| 3 sets of 6-10 reps

100x10, 110x10, 120x10, 130x8 pause 3






•TUESDAY 11/28/2017•

LOWER BODY POWER
-SKIPPED DUE TO KNEE PAIN





•WEDNESDAY 11/29/2017 •

ACTIVE REST DAY

(Abs and Cardio 25min)




•THURSDAY 11/30/2017•

BACK AND SHOULDERS HYPERTROPHY



Pulling Power Exercise Volume Work:Bent Over Row

| 4 sets of 8-10 reps with 85% of normal 3-5 rep max

95x8, 95x8, 175x10, 175x10, 175x10, 175x10(last rep was shitty)


Hypertrophy pulling movement:Assisted Pull Ups

| 3 sets of 8-12 reps

(-42)x8, (-54)x6,(-66)x6, (-78)x6


Hypertrophy pulling movement:One Arm Cable Row

| 3 sets of 8-12 reps

30x12x 40x10x 40x8


Hypertrophy pulling movement:Chest Supported T Bar Rows

| 2 sets of 12-15 reps

45x12, 65x12, 80x10+2 (do these before single arm rows)


Hypertrophy pulling movement:Close grip pulldowns

| 2 sets of 15-20 reps

120x14, 105x13


Hypertrophy shoulder movement:Seated dumbbell presses

| 3 sets of 8-12 reps

25x12, 50x12, 55x9, 55x7 drop 3x4


Hypertrophy shoulder movementumbbell Laterals

| 2 sets of 12-15 reps

15x17, 15x11 drop 10x6



Hypertrophy shoulder movement:Rear Delts Cables

| 3 sets of 12-20 reps

12.5x12, 10x12, 7.5x12






•FRIDAY 12/1/2017•

LOWER BODY HYPERTROPHY



Lower Body Power Exercise Volume Work: Squats

| 4 sets of 8-10 reps with 85% of normal 3-5 rep max

135x10, 135x10, 155x10, 175x10, 195x9, 195x9


Hypertrophy pressing movement: Hack squats

| 3 sets of 8-12 reps

90x10, 140x12, 160x12, 180x12


Hypertrophy pressing movement:Single Leg Press Machine

| 2 sets of 12-15 reps

60x15x, 100x15, 140x15


Hypertrophy extension movement:Leg extensions

| 3 sets of 15-20 reps

85x15, 85x15, 85x14


Hypertrophy pulling movement:Romanian deadlifts

| 3 sets of 8-12 reps

80x15x 95x10, 100x7


Hypertrophy curling movement:Lying leg curls

| 2 sets of 12-15 reps

65x14, 65x11+2


Hypertrophy curling movement:Seated leg curls

| 2 sets of 15-20 reps

55x17, 55x15+5


Hypertrophy calf movement: Donkey calf raises

|. 4 sets of 10-15 reps

130x15, 130x15, 150x15, 150x13


Hypertrophy calf movement: Seated calf raises.

|. 3 sets of 15-20 reps

**RAN OUT OF TIME FOR WORK**

I look forward to feedback both positive and negative I’m sure. That’s the purpose of this is to expand my knowledge, see other perspectives on this. I’m always open to change and wanna do my best to maximize my training and diet.

Stats
27
6’2
215
11-13%BF not quite sure
Currently on 250 mg of test cyp. Just came off a 12 week 500mg per week cycle of cyp. That was my second full cycle completed. First cycle was the same at 500mg/week. Starting weight was about 167.. now holdin I’m pretty good at 215 about two years later. Would like to blast off again but finding a solid source is just to f*ckn difficult online and I just moved so that makes it harder. Until then I’m content. I’d rather have consistency and quality than bs. Anyways. Thanks fellas

 

[FourOneDeuxFitt]

•SATURDAY 12/2/2017•
CHEST AND ARMS HYPERTROPHY

Pressing Power Exercise Volume Work: Incline dumbbell presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
40x8, 40x8, 80x10, 80x10, 80x9, 80x8

Hypertrophy pressing movement:Flat dumbbell presses
| 3 sets of 8-12 reps
65x11, 65x9, 65x8, 60x8

Hypertrophy pressing movement:Hoist Machine Press (hammer grip flat)
| 3 sets of 12-15 reps
115x15, 115x12+3, 115x12+4

Hypertrophy flye movement:Incline Dumbbell flyes
| 2 sets of 15-20 reps
22.5x17, 22.5x17 (chest completely taxed)

Hypertrophy curling exercise:Cambered bar preacher curls
| 3 sets of 8-12 reps (weight on each side)
10x12, 15x12, 20x8

Hypertrophy curling exercise:Incline Dumbbell curls
| 2 sets of 12-15 reps
20x10 (struggles last two reps), 15x10+3+2 (start with lower weight next week bis are pumped crazy)

Hypertrophy curling exercise:Spider curls bracing upper body against an incline bench
| 2 sets of 15-20 reps
10x20, 10x15 (biceps fuckin pumped to where it hurts and can only squeeze 3/4 reps)

Hypertrophy extension exercise:Hoist Dip Machine
| 3 sets of 8-12 reps
195x12, 209x12, 223x10

Hypertrophy extension exercise:Cable pressdowns with rope attachment
| 2 sets of 12-15 reps
110x12, 110x12

Hypertrophy extension exercise:Cable kickbacks
| 2 sets of 15-20 reps
5x15 (triceps are taxed at this point in just moving weight)
5x12+3

Felt great during this workout. Endurance definitely wasn’t there though. Waking up at 3am eating a quick breakfast this morning which was a cup and a half of oats dry cooked up with two whole eggs and some mushrooms. Then making it to the gym by 345ish I feel like I didn’t have enough fuel and got taxed out earlier than I should have in my exercises and not moved the weight I should have been. Anyways going to focus on adding some more carbs into the day and see how that makes a difference. Possibly more carbs last meal before bed since I hit early morning workouts.

 

[FourOneDeuxFitt]

Post workout pics. Will upload some different shots eventually

 

[FourOneDeuxFitt]

This morning workout went great. Second power upp body day of the program and numbers from a week ago compared to today were solid. On all power movements I used the weight I finished with last week for working sets. Met all rep ranges and plan to add 5lbs to most lifts next week. I probably could have added 5lbs today but I wanted to still get used to lower rep ranges and explosive reps with heavier weight. It’s. A new style of training for me and I’m trying to avoid injury doing too much too quick. But went up 10lbs on shoulder press, heavier bicep and tricep exercises, and incline dumbbells with the 105s felt great today compared to the struggle with them last set of last week. Added more carbs into diet also(about 50-70g more per day).



MONDAY 12/4/2017

POWER UPPER BODY

DAY 8

Power Movement: Bent Over Rows
| 3 sets of 3-5 reps
135x5, 135x5, 205x5, 205x5, 205x6
Assistance Pulling movement:Weighted/Assisted Pull ups
| 2 sets of 6-10 reps
(-30)x8, (-30)x7+2, (-42)x5+1
Auxiliary Pulling movement:Close Grip Pulldown
| 2 sets of 6-10 reps
150x7, 150x7+2
Pressing Power Movement:Incline dumbbell presses
| 3 sets of 3-5 reps
40x5, 40x5, 105x5, 105x5, 105x4
(Felt good give 110s a ride next time)
Assistance pressing movementecline Bench Machine
| 2 sets of 6-10 reps (weight each side)
70x10, 80x10, 90x9
(Start with 90 each side next power workout)
Assistance pressing movement:Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
60x10, 60x7, 50x8
Auxiliary curling movement: Straight/Cambered bar curls
| 3 sets of 6-10 reps
45x10(straight), 55x10(cambered), 60x8(straight)
Auxiliary extension movement:V Bar Pushdowns
| 3 sets of 6-10 reps
120x10, 130x10, 140x10, 150x7

 

[FourOneDeuxFitt]

This morning went pretty well actually. It’s still a little struggle on leg day with my knee and riding my bike about 10miles a day altogether from work takes a toll on my legs too I’ve only been doing that for a few weeks so my body isn’t completely adjusted to it yet. All in all this was my first “heavy” leg day in a good bit of time. I still was cautious to do too much too quick but I can say I was satisfied with what I did put up for the day. Still assessing my actual strength and getting used to low rep ranges with explosiveness. It’s a new style of training for me but so far I like it a lot mixed in with the hypertrophy days. Anyways. Here’s this morning....

•TUESDAY 12/5/2017•

POWER LOWER BODY

DAY 9

Pressing Power Movement:Squats
| 3 sets of 3-5 reps
135x5, 185x5, 225x5, 245x5(5th rep tough), 265x3, 275x3(little sketchy to go too deep with knee)
Assistance pressing movement:Hack Squats
| 2 sets of 6-10 reps (weight each side)
90x10, 110x10, 125x10
Assistance extension movement:Leg extensions
| 2 sets of 6-10 reps
115x10, 130x10, 145x8
Assistance pulling movement:Stif legged deadlifts
| 3 sets of 5-8 reps
225x8, 245x7, 265x5(had 2 more in the tank, first “heavy” leg day in a LONG time due to knee)
Assistance pulling/curling movement:Glute ham raises or lying leg curls
| 2 sets of 6-10 reps
90x9, 90x8, 90x7+1 30sec concentric hold
Auxiliary calf movement:Standing calf raise(done on leg press no standing machine)
| 3 sets of 6-10 reps
170x10, 210x10, 230x10, 250x7
Auxiliary calf movement:Seated calf raise
| 2 sets of 6-10 reps
70x9(calves are smoked), 70x10
Dumbbell Shrugs(3 second concentric hold on all reps)
| 4 sets of 6-10
60x10, 65x10, 70x10, 75x10

Threw shrugs in at the end because I forgot to do them last week on back and shoulder day and also for the fact I lack trap development so I’m going to aim to hit them twice a week to get them growing.

Preworkout meal:
1 1/4 cup Kashi GoLean
1 Scoop Allmax Whey Gold
1 Cup Almond Milk

1 scoop of Allmax Whey Gold directly after workout

45-60min after workout
80g oats
1 banana
1/4 cup blueberries
1 scoop Allmax whey gold

 

[Wunderpus]

Jesus. Well, thanks for the novel. I was into it in the beginning, but stopped reading when I saw the length of the post.

Good luck, hope it works out.

 

[FourOneDeuxFitt]

Jesus. Well, thanks for the novel. I was into it in the beginning, but stopped reading when I saw the length of the post.

Good luck, hope it works out.

Yeah. Got a little carried away with that haha I’m just a detailed person. Thanks though. We’ll see what happens.

 

[FourOneDeuxFitt]

•THURSDAY 12/7/2017•
BACK AND SHOULDERS
DAY 11 of Program

Power Exercise Volume Work:Barbell Rows
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
95x10, 95x10, 175x10, 175x10, 175x10, 175x10(last rep was shit)
Hypertrophy pulling movement:Assisted Pull Ups
| 3 sets of 8-12 reps
(-54)x8, (-54)x7+2, (-66)x7+2
Hypertrophy pulling movement:Seated Cable Row
| 3 sets of 8-12 reps
150x8, 135x8 (feeling gassed already), 120x10
Hypertrophy pulling movement:Chest Supported T Bar Rows
| 2 sets of 12-15 reps
70x12, 70x12
Hypertrophy pulling movement:Close grip pulldowns
| 2 sets of 15-20 reps
120x11+4, 105x10 drop 75x6
Hypertrophy shoulder movement:Seated dumbbell presses
| 3 sets of 8-12 reps
20x8, 55x12, 60x8, 55x7 drop 32.5x5
Hypertrophy shoulder movement:Upright rows
| 2 sets of 12-15 reps (cambered Bar x weight per side)
10x15, 10x15
Hypertrophy shoulder movement:Side lateral raises with dumbbells or cables
| 2 sets of 12-20 reps
10x15+5 partials, 10x12+10 partials
Hypertrophy shoulder movement:Cable Rear Delt Flyes
| 2 sets of 12-20
7.5x12 (Shoulders hit at this point), 7.5x12

Reps were a little shy of last weeks hypertrophy back/Shoulders. Shoulders felt great but back got pretty taxed into 3rd exercise so Thinking about adding in another rest day between power and hypertrophy days and/or extra calories on off days..

 

[FourOneDeuxFitt]

•FRIDAY 12/8/2017•
LOWER BODY HYPERTROPHY
DAY 12

Lower Body Power Exercise Volume work:Squats
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x5, 135x5, 225x10, 225x10, 225x9, 225x8
Hypertrophy pressing movement:Hack squats
| 3 sets of 8-12 reps
190x12, 210x12, 230x9
Hypertrophy pressing movement:Single Leg presses
| 2 sets of 12-15 reps (slow eccentrics)
95x10, 75x12
Hypertrophy extension movement:Leg extensions
| 3 sets of 15-20 reps
70x18, 70x17, 70x
Hypertrophy pulling movement:Romanian Deadlifts
| 3 sets of 8-12 reps
100s x10, 100s x10, 100s x10
Hypertrophy curling movement:Seated Leg Curls
| 2 sets of 12-15 reps
55x20, 70x17
Hypertrophy curling movement:Lying leg curls
| 2 sets of 15-20 reps
40x16, 40x15 (hammies smoked)
Hypertrophy calf movement: Donkey calf raises
|. 4 sets of 10-15 reps
170x15, 190x12, 190x12, 190x11
Hypertrophy calf movement: Seated calf raises
|. 3 sets of 15-20 reps
45x15, 45x15, 45x17


Compared to first week hypertrophy Lower body routine added +30 to squats and +50 to hack squats for working sets after being able to see lower body strength earlier in the second week for the first time in a long time going “heavy”.

 

[FourOneDeuxFitt]

•12/9/2017•
CHEST & ARMS
DAY 13

Pressing Power Exercise Volume work:Incline dumbbell presses
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
35x8, 35x8, 85x10, 85x10, 85x8, 80x7
Hypertrophy pressing movement:Hammer Decline Press
| 3 sets of 8-12 reps (lbs each side)
90x9, 90x9, 90x8 drop 45x5
Hypertrophy pressing movementrecor Incline press (hammer grip)
| 3 sets of 12-15 reps
90x12, 80x10 drop 50x5, 70x11 drop 40x5
Hypertrophy fly movement:Incline dumbbell fyes
| 2 sets of 15-20 reps
22.5x16, 22.5x15
Hypertrophy curling exercise:Cambered bar preacher curls
| 3 sets of 8-12 reps (weight each side)
20x11, 20x8, 15x6 +3
Hypertrophy curling exercise:Incline dumbbell curls
| 2 sets of 12-15 reps
15x10, 12.5x9 +3
Hypertrophy curling exercise:Spider curls bracing upper body against an incline bench
| 2 sets of 15-20 reps
10x16, 10x15
Hypertrophy extension exercise:Hoist Dip Machine
| 3 sets of 8-12 reps
223x12, 237x10, 237x8
Hypertrophy extension exercise: V Bar Pushdowns
| 2 sets of 12-15 reps
110x12, 110x15
Hypertrophy extension exercise:Cable kickbacks
| 2 sets of 15-20 reps
5x14 +1, 5x12


Incline dumbbell press up +5lbs from last week and much more powerful reps on decline Press this week with better working weight for the sets. Solid workout this morning.

 

[FourOneDeuxFitt]

12/10/17
Day 14

Cardio (25min on treadmill 15%jncline 2.5mph)
Abs
4x Leg raises
3x sets decline crunches
3x Cable crunches

Get about 10miles in on my bike today as well traveling to and from work. Much needed rest day legs are still smashed from Friday.

 

[Morefyah]

Looks like your running a solid program.
Keep up the good work..

 

[FourOneDeuxFitt]

Looks like your running a solid program.
Keep up the good work..

Thanks man I appreciate it. The whole power upper/Lower is completely new to me with the low rep ranges and explosive sets. But I’m definitely enjoying it and it’s nice moving heavy weight around weekly. Good change of pace mixed with the hypertrophy days and so far the numbers are slowly progresssing so I’m happy with it.

 

[FourOneDeuxFitt]

12/11/2017
POWER UPPER BODY
DAY 15

Pulling Power Movement: Bent over Row
| 3 sets of 3-5 reps
135x5, 135x5, 135x5, 210x5, 210x5, 210x5 (+5 next week)
Assistance Pulling movement:Assisted Pull ups
| 2 sets of 6-10 reps
(-30)x6, (-42)x7, (-60)x6+1
Auxiliary Pulling movement:Seated Cable Row
| 2 sets of 6-10 reps
150x7, 135x6, 120x6
Pressing Power Movement:Incline dumbbell presses
| 3 sets of 3-5 reps
40x8 , 110x3x 110x3, 105x4
Assistance pressing movement: Decline Press Machine
| 2 sets of 6-10 reps
90x10, 100x9, 110x6
Assistance pressing movement:Seated dumbbell shoulder presses
| 3 sets of 6-10 reps
65x6, 55x7, 50x7
Auxiliary curling movement: Cambered bar curls
| 3 sets of 6-10 reps
60x10, 70x7, 70x5+2 drop 60x2
Auxiliary extension movement:Skull crushers
| 3 sets of 6-10 reps(cambered Bar+lbs each side)
15x10, 20x10, 25x5

Barbell Rows, incline press, and shoulder press all +5lbs from last weeks upper body power day. Pissed off this morning though. Realized since moving recently to a new state my most recent source I’ve found is barely putting 8ml in the damn vials. Regardless of the quality I’m not playing that game. Well scratch this guy and back to the hunt. Luckily have enough cyp for another few weeks and hopefully find someone solid to blast off with mid January. This shit gets so frustrating just finding a reliable person and quality.

 

[FourOneDeuxFitt]

Wasn’t feeling too strong this morning. Working too much and lack of sleep are catching up with me. Luckily still added some reps to last weeks numbers so any little progress is always a step forward.

•12/12/2017•
POWER LOWER BODY
DAY 16

Pressing Power Movement:Squats
| 3 sets of 3-5 reps
135x5, 135x5, 225x5, 265x5, 275x4, 275x4
Assistance pressing movement:Hack Squats
| 2 sets of 6-10 reps (lbs each side)
115x10, 125x10, 135x8
Assistance extension movement:Leg extensions
| 2 sets of 6-10 reps
145x10, 145x10, 160x7
Assistance pulling movement:Stiff legged deadlifts
| 3 sets of 5-8 reps
225x8, 265x6, 265x6, 265x5
Assistance pulling/curling movement:Glute ham raises or lying leg curls
| 2 sets of 6-10 reps
80x10, 80x8, 80x8
Auxiliary calf movement:Standing calf raise
| 3 sets of 6-10 reps
250x10, 270x8, 270x8
Auxiliary calf movement:Seated calf raise
| 2 sets of 6-10 reps
70x10, 70x10
Dumbbell Shrugs
| 4 sets of 6-10 reps
70x10, 75x10, 80x10, 85x7

 

[FourOneDeuxFitt]

Supposed to have an active rest day with abs and cardio. Alarm went off this morning and body wasn’t having it. Got a solid 8hrs rest though and guess my body needed that a lot more than I realized. Still will get 10miles in on my bike today so I’ll just justify skipping the gym with that. Looking forward to Back and shoulders tomorrow.

 

[FourOneDeuxFitt]

•12/14/2017•
BACK AND SHOULDERS
DAY 18

Barbell Rows (overhand grip)
| 4 sets of 8-10 reps with 85% of normal 3-5 rep max
135x8, 135x8, 180x10(hard set), 180x9, 180x8, 180x7+2
Hammer Strength Front Lat Pulldown (hammer grip)
| 3 sets of 8-12 reps(lbs each side)
45x10, 55x12, 65x9, 65x10
Chest Supported T Bar Row
| 3 sets of 8-12 reps
70x10, 70x9, 70x8+1 (smoked after these)
Unilateral Seated Cable Row
| 2 sets of 12-15 reps
30x12, 30x12 (4•1•3 tempo)
Close grip pulldowns
| 2 sets of 15-20 reps
105x15, 105x11 drop 90x5

Seated dumbbell presses
| 3 sets of 8-12 reps
25x10, 60x9, 60x8, 60x6 drop 45x5
Upright rows
| 2 sets of 12-15 reps (cambered Bar x weight per side)
15x15, 15x15
Dumbbell Side Laterals
| 2 sets of 12-20 reps
10x15+ 5 partials, 10x12+ 8 partials
Machine Rear Delt Flyes
| 2 sets of 12-20
100x16, 100x13 drop 80x6

 

[Seven]

Good log! I would like to see more of your daily diet. I know logs can be a pain, especially without feedback. Subb'd!

You only running 250mgs of cyp EW?

 

[FourOneDeuxFitt]

Good log! I would like to see more of your daily diet. I know logs can be a pain, especially without feedback. Subb'd!

You only running 250mgs of cyp EW?

Right now I’m at 200mg cyp/wk until about mid to end January then gonna blast off.

Training day macros right now consists of about 300-330g protein, 325-350g carbs, and <75g of fats. About half of my daily carbs are consumed pre and post workout and before bed( due to the fact I workout first thing in the morning when I wake up). Non-training Days protein and fats stay the same(I don’t make calories up with fats a low calorie Day is low calorie to me) and cut carbs in half around 150-175g.

Most protein sources are chicken, extra lean ground beef or lean ground turkey for one meal a day, an egg/egg white meal, and the rest are normally chicken, proats, protein pancakes, and shakes post workout. Carb sources are Arnold 100% whole wheat flour, oats, bagels, and rice occasionally. All fats come from protein sources and sometimes I’ll eat some PB when I’m craving sweets. I really haven’t had a cheat meal or anything like that in weeks. Trying to just keep bf 12% or less and lean bulk when I blast back off. Hopefully be ready to compete my first show within the next coming year.

 

[FourOneDeuxFitt]

Post back day shot from this morning. Focus is going to be more on overall back development for awhile. Really wanna get lats developed more and add some more width. Weighted in at 214 this morning pre workout with 1 1/4 cup kashi go lean cereal, scoop of allmax Whey, and cup of coconut almond milk preworkout.