Weight: 163.7
Meal 1: 2 Whole Eggs, 23 grams of Egg Whites, 2 Slices of Ezekial Bread, 1 Cup Mixed Berries
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass fed Burgers, 1 Med Sweet Potato
Meal 5:2 Chicken thighs, 1 Cup brown rice, 1 head of romaine lettuce
Supps: 5000iu Vitamin D, 4gms beta-alanin (2 dosage pre/post wo), 5gm creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate
Cardio: 30 minutes Steady State Treadmill @ 5.0 incl/4.0 spd
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 10lbs
A2. Standing Barbell Calf Raise 4x12 95lbs
B1. DB RDL 3x12 60lbs
B2. Single DB Calf Raise 3x15 5lbs
C1. Standing Leg Curl 3x12 45lbs
C2. Seated Calf Raise 3x20 75lbs
D. Back Extensions on GHR 3x17 Bodyweight
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment