as low low calorie numbers I did two days ago were talking like 200 grams protein, 100 carbs and 60 grams fat..something like this. Ive had difficultly getting to sleep and waking up, as expected with these low calories
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Cardio 20 mins first thing
after two meals-at a gym 40 mins away
after warmups, stretches, rotator work
chest
decline hammer strength machine 1 plate-15, 2 plates-10, 3 plates-10 4 plates-10
flat chest press machine few sets heavy and rest pause set
hammer strength flat 2 plates-10
pec dec three sets
back
low row hammer strength 1,2,3,and 4 plates-12 x's or so really got a great contraction and held it
back machine hammer strength - hit a part of my back that normally doeesnt get hit..went to 4 plates
ab machine five sets or so
calories were higher like 300 grams protein , 150 carbs, 65 fat
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cardio on empty 20 minutes
work 7 hours, this burns calories, on my feet, walking around etc
arms afterwards, then 25 mins cardio
weight was 216. This is the lightest ive been since last year when competing. Those low calorie days have sure dropped the weight down. I'm a bit flat too , which is expected with these low calories.