JohnMcc GET SOME Vol 1

**maxmuscle1** · 07-01-2019, 05:41 PM

Originally Posted by JohnMcc

Well that's not the shake that's lunch fermented oats, greek yogurt, health seed mix, and blueberries all thrown together. The shake is just FF chocolate milk, protein powder, kefir, and peanut powder.

I still like it. I’m totally into fermented products. Mainly kimchi, kefir, and kombucha.

Max

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**JohnMcc** · 07-01-2019, 05:59 PM

Originally Posted by maxmuscle1

I still like it. I’m totally into fermented products. Mainly kimchi, kefir, and kombucha.

Max

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Yeah it's really easy I just measure out my oats add warm water to fill then add a tablespoon of kefir, mix it up cover it and let it sit over night on the counter. Boom fermented oats. From all my reading they digest easier, you get more of the nutrients from them, and you dont have to cook them.

**JohnMcc** · 07-02-2019, 02:49 AM

I didn't sleep last night for shit so after dinner I passed out. Total calories for today was 5220 which puts me in a 600 calorie surplus today. Macros belowScreenshot_20190701-224134_MyFitnessPal.jpg

**JohnMcc** · 07-02-2019, 12:41 PM

So because I passed out last night I didn't get my workout in that i wanted to.so this morning breakfast was a cup of coffee with half scoop protein powder and half cup FF chocolate milk. I will hit the small muscle groups this morning bis and tris, calves, delts. This way I can hit the big muscles tonight and get in a full body workout today. I plan to eat ample protein and carbs to refuel for tonight's session.

**maxmuscle1** · 07-02-2019, 12:43 PM

Originally Posted by JohnMcc

So because I passed out last night I didn't get my workout in that i wanted to.so this morning breakfast was a cup of coffee with half scoop protein powder and half cup FF chocolate milk. I will hit the small muscle groups this morning bis and tris, calves, delts. This way I can hit the big muscles tonight and get in a full body workout today. I plan to eat ample protein and carbs to refuel for tonight's session.

Your getting those kcals in, that’s for sure! Nice
Job!

Max

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**Bigdaddyperk** · 07-02-2019, 02:05 PM

Originally Posted by maxmuscle1

Your getting those kcals in, that’s for sure! Nice
Job!

Max

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Thats the ticket

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**JohnMcc** · 07-02-2019, 03:15 PM

This mornings workout included

Lateral Raises 4 sets weight used for each of the sets 25lb,25lb, 25lb drop set to 10lb, 10lb

Machine Preacher Curls 4 sets weight used for each of the sets 70lb,70lb,60lb,50lb

Calf Raises w/ DBs 40each hand reps in each set went x26,x23,x22

Cable OH Skullcrushers 4 sets weight used on each of the sets 6plates,6plates,5plates,5plates

Leg Raises in Captains Chair BW only reps in each set
X25,x18,x18

Everything was higher reps and to failure or near failure with intense stretching between sets.

**JohnMcc** · 07-03-2019, 01:41 AM

My evening workout was as follows

Pendlay BB Rows 4 sets with 155lbs for all of them

BB Shrugs 3 sets with 205lbs for all of them

Dips with the 20lb vest on 3 sets with reps going x13,x10,x10

DB Incline Flies 40s with reps going x13,x9,x7 and drop set into 7 reps of DB Incline Press to failure.

Neutral Grip Lat Pulldowns 3 sets using 8plates of stack for all sets.

Everything was in the 8-15 rep range to failure except the BB Shrugs I went up into the 20-30 rep range to get a lot of good contractions. Intense stretching between all the sets.