12 hr fast
Meal 1
3 egg +6 egg white omelette
Sautéed pepper, mushrooms, smoked sausage, cheddar
Sour cream, salsa, chives, garlic
https://uploads.tapatalk-cdn.com/201...36fc010583.jpg
Popeye
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12 hr fast
Meal 1
3 egg +6 egg white omelette
Sautéed pepper, mushrooms, smoked sausage, cheddar
Sour cream, salsa, chives, garlic
https://uploads.tapatalk-cdn.com/201...36fc010583.jpg
Popeye
Meal 2
Superfood shake w/almond milk
https://uploads.tapatalk-cdn.com/201...6efa15c9c0.jpg
https://uploads.tapatalk-cdn.com/201...60584a8070.jpg
Meal 3
Whey Protein shake w/water
Mashed cauliflower w/cheese, butter, bacon
https://uploads.tapatalk-cdn.com/201...5b7c1472cf.jpg
Meal 4
Taco meat with seasoned black beans
Cheese sauce
Guacamole
Lettuce
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Meal 5
Cottage cheese
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To this point I haven’t followed any training routine. I would just go and lift what I felt like I needed to.
I will be following a new training regiment as of today. It’s the basics of Mike Mentzer’s HIT training method and tweaked by Dorian Yates and will be tweaked slightly according to what works best for me due to injuries etc.
1. Working split of 4 days
2. Cardio 2-3 times a week for 20-25 minutes on non-training days.
700cal over maintenance for 8 weeks. Followed by 300cals over maintenance for 8 weeks. High carbs on heavy training days. Low carbs on no weights or easier workouts.
TODAY-Sunday
Day 1: Shoulder, Triceps, and Abs
2 warm up sets of 10-12 reps and 1 working set of 8-10 reps
Smith machine shoulder press
Dumbbell lateral raise
1 set of 10-12 reps for warm up and 1 working set of 8-10 rep
One arm cable lateral raise
Dumbbell shrugs
2 warm up sets of 10-12 reps and 1 working set of 8-10 reps
Cable press down
1 set of 10-12 reps for warm up and 1 working set of 6-8 reps
Lying EZ-Bar Triceps Extension
1 working set of 20 reps
Roam chair sit-ups
Crunches
Reverse Crunch
Meal 1
Superfood protein shake
Meal 2
Eggs and toast
Meal 3 pre workout
Cherrios
Honey
Almond milk
Egg whites
Mandarin orange
Meal 4 post workout
Egg white shake
Honey
Meal 5
Beef bbq of keto bun
Protein chips
Meal 6
Cottage cheese sugar free Watergate salad
Popeye
https://uploads.tapatalk-cdn.com/201...d4b2395da4.jpg
BACK
2 warm up sets of 10-12 reps and 1 working set of 8-10 reps
Dumbbell Pullover
Hammer Pulldowns
1 set of 10-12 reps for warm up and 1 working set of 8-10 reps
Reverse-Grip Hammer Pulldowns
One-Arm Dumbbell Row
Wide-Grip Seated Cable Row
Barbell Deadlift
1 working set of 8-10 reps
Hyperextension
Cool-down and major stretch
Meal 1
Superfood shake
2 small oranges
Meal 2
Plain hamburger
Mixed nuts
Meal 3
Veggies pasta with marinara
Meal 4 pre workout
15 bean soup
Meal 5 post workout
Egg white shake
Honey
Cookies and cream whey
Meal 6
Cottage cheese version of Watergate salad minimal sugar minimal carbs
Popeye
TUESDAY
Got some pain in the shoulder blade so probably won’t work out. Cardio after cheat meal at 30min. Stress is up a bit but managing.
Meal 1
Superfood shake
Meal 2
15 bean soup
Meatballs
Snack
Funions
Monster energy drink
Snack
Protein shake w/ almond milk
Meal 3 cheat meal pre workout
Egg roll
Sweets and sour chicken
Fried rice
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Weights see below a couple of posts.
Meal 4 post workout
Protein shake
Granola with honey and almonds and banana
Popeye
Lol thanks brother M! There are a lot of cats on here that can soup up one hell of a log—-not I.
Straight up I suck at keeping track of cals, protein, fat, and carbs. I need to really keep track of calories if nothing else but hell I don’t even do that much.
Wife said I looked like I just worked out after eating that cheat meal man. Carbed up right now I really might go get some type of workout in I’d hate To waste it. Calves and arms maybe.
Keep it real holmes
Fuck it I’m doin hack squats, leg curls, leg ext, calf presses and tricep ext.