- Joined
- Jul 4, 2014
- Messages
- 489
OK guys as promised here is a detailed workout and diet log from Sunday 8/7
Weight: 198.4
Protein: 238
Fat: 48
Carbs: 431
Meal 1: 6oz Chicken, 1.5 cups Jasmine Rice, 1 cup Veggies
Meal 2 (Post Workout): 166g cereal, 2 cups Choc Skim Milk, 2.33 scoops Protein
Meal 3: 6oz Ground Beef, 1.25 cups Jasmine Rice, .5 cup Veggies, 1 tbsp Sriracha Mayo
Meal 4: 6oz Talapia, 1.5 Cups Jasmine Rice, 1 cup Veggies, 1 tbsp Sriracha Mayo
Meal 5: 1 cup Choc Skim Milk, 2 scoops Protein
On my plan I have it split into 6 meals but depending on how much time I have in the day, and how hungry I am, it's not uncommon for me to merge two meals in one sitting, which is what I did with my post workout. Additionally, my ideal goal is to rely on only one shake per day (post workout) but again with time constraints sometimes I have to drink a few meals.
Here is the workout. Again the format I use is: weight x reps, sets separated by a comma / dropsets separated by the slash / (x sets in parenthesis). Grouping the exercises together so you can see what I supersetted. This is a pretty good example of a push day for me. It's always chest, triceps, shoulders, with a lot of supersets to get it done faster.
Cable Crossover: 44x10 / 33x10 / 22x10 (x3)
DB Lat Raise: 30x10 / 20x10 / 10x10 (x3)
Tricep Pushdown: 130x10 / 100x10 / 70x10 (x3)
Incline Db Press: 50x35, 60x25, 70x20 / 60x10 / 50x10
Upright Rear Row: 50x35, 60x25, 70x20 / 60x10 / 50x10
Flat Bench: 135x10, 185x10, 225x5, 275x5 / 225x6 / 135x11
Skull Krushers: 70x20 (x3)
Rope Pulldown: 100x10, 70x20 (x2)
Machine Shoulder Press: 90x10, 140x10, 165x20 (x3) / 140x5 / 90x15
Pec Deck: 150x10 (x2), 150x15 / 100x15 / 80x15
Single Tricep Pulldown: 40x10 (x3) / 30x10 / 10x10
Cable Rear Raise: 20x10, 20x20 (x2) / 10x10
Cable Lat Raise: 20x10, 20x20 (x2) / 10x10
Weight: 198.4
Protein: 238
Fat: 48
Carbs: 431
Meal 1: 6oz Chicken, 1.5 cups Jasmine Rice, 1 cup Veggies
Meal 2 (Post Workout): 166g cereal, 2 cups Choc Skim Milk, 2.33 scoops Protein
Meal 3: 6oz Ground Beef, 1.25 cups Jasmine Rice, .5 cup Veggies, 1 tbsp Sriracha Mayo
Meal 4: 6oz Talapia, 1.5 Cups Jasmine Rice, 1 cup Veggies, 1 tbsp Sriracha Mayo
Meal 5: 1 cup Choc Skim Milk, 2 scoops Protein
On my plan I have it split into 6 meals but depending on how much time I have in the day, and how hungry I am, it's not uncommon for me to merge two meals in one sitting, which is what I did with my post workout. Additionally, my ideal goal is to rely on only one shake per day (post workout) but again with time constraints sometimes I have to drink a few meals.
Here is the workout. Again the format I use is: weight x reps, sets separated by a comma / dropsets separated by the slash / (x sets in parenthesis). Grouping the exercises together so you can see what I supersetted. This is a pretty good example of a push day for me. It's always chest, triceps, shoulders, with a lot of supersets to get it done faster.
Cable Crossover: 44x10 / 33x10 / 22x10 (x3)
DB Lat Raise: 30x10 / 20x10 / 10x10 (x3)
Tricep Pushdown: 130x10 / 100x10 / 70x10 (x3)
Incline Db Press: 50x35, 60x25, 70x20 / 60x10 / 50x10
Upright Rear Row: 50x35, 60x25, 70x20 / 60x10 / 50x10
Flat Bench: 135x10, 185x10, 225x5, 275x5 / 225x6 / 135x11
Skull Krushers: 70x20 (x3)
Rope Pulldown: 100x10, 70x20 (x2)
Machine Shoulder Press: 90x10, 140x10, 165x20 (x3) / 140x5 / 90x15
Pec Deck: 150x10 (x2), 150x15 / 100x15 / 80x15
Single Tricep Pulldown: 40x10 (x3) / 30x10 / 10x10
Cable Rear Raise: 20x10, 20x20 (x2) / 10x10
Cable Lat Raise: 20x10, 20x20 (x2) / 10x10