Basically, I've lost my workout partner, and have a tendency of slipping off. THis is my first "online log", and I'm really looking forward to the input of some pros. Thanks to all of y'all for any of your input in what I could change, add, or whatever else. I'll be on a keto diet. I'm trying to shred some quick body fat.
Here's my plan for my diet:
Meals Prot Carb fat Cal
Meal one
4 Whole eggs 24 0 20 280
3 fish oil 0 0 4 30
15ml extra virgin olive oil 0 0 14 120
Total 24 0 38 430
Meal two
6 oz chicken breast 32 0 4 165
4 oz broccoli 0 5 0 33
30ml extra virgin olive oil 0 0 28 240
Total 32 5 32 438
Meal Three
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 30 460
Meal four Post-workout
Two scoops weigh protein 21 5 2 120
one boiled egg 6 0 2 70
Total 27 5 4 190
Meal Five
6oz chicken Breast 32 0 4 165
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 39 1 27 395
Meal six
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 40 460
Meal Seven
6oz chicken Breast 32 0 4 165
Total 32 0 4 165
Daily total 206 pro 13 carbs 175 fat 2538 cals
And my workout:
I'll be doing cardio(slow bike) every morning before meal one. Keeping my heart rate below 120 bpm.
Mon- chest/tri's
Incline Bench 4*8
close grip 4*8
Flat db bench 4*8
tri pushdowns 4*8
cable flys 4*12
tri extensions 4*10
Tues-back/traps
T-bar rows 4*8
upright row 4*8
lat pull down wide 4*8
lat rows 4*8
bar bell shrugs 4*8
bent over db rows 4*8
seated db shrugs 4*10
Wen-quads and calves
Squats-4*8
calve raises-3*10
Front squats-4*8
seated calve raises- 3*10
leg press-4*8
Thur- off
Fri-shoulders/bis
Barbell press 3*10
Barbell curls 3*8
Arnold presses 3*10
db cross body curls 3*8
lateral raises 3*12
concentration curls 3*12
Sat-hams/lower back/abs
Dead lift- 5*5
straight leg deads 4*8
leg curls 4*8
Reverse weighted sit-ups 4*8
Sunday-off
once again, I look forward to getting some input from y'all during my next couple months of cutting. Thanks ahead of time for anything y'all have to say.
Here's my plan for my diet:
Meals Prot Carb fat Cal
Meal one
4 Whole eggs 24 0 20 280
3 fish oil 0 0 4 30
15ml extra virgin olive oil 0 0 14 120
Total 24 0 38 430
Meal two
6 oz chicken breast 32 0 4 165
4 oz broccoli 0 5 0 33
30ml extra virgin olive oil 0 0 28 240
Total 32 5 32 438
Meal Three
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 30 460
Meal four Post-workout
Two scoops weigh protein 21 5 2 120
one boiled egg 6 0 2 70
Total 27 5 4 190
Meal Five
6oz chicken Breast 32 0 4 165
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 39 1 27 395
Meal six
Ground turkey 4oz 19 0 17 230
Mild shreded chedder cheese 1/4 cup 7 1 9 110
15ml extra virgin olive oil 0 0 14 120
Total 26 1 40 460
Meal Seven
6oz chicken Breast 32 0 4 165
Total 32 0 4 165
Daily total 206 pro 13 carbs 175 fat 2538 cals
And my workout:
I'll be doing cardio(slow bike) every morning before meal one. Keeping my heart rate below 120 bpm.
Mon- chest/tri's
Incline Bench 4*8
close grip 4*8
Flat db bench 4*8
tri pushdowns 4*8
cable flys 4*12
tri extensions 4*10
Tues-back/traps
T-bar rows 4*8
upright row 4*8
lat pull down wide 4*8
lat rows 4*8
bar bell shrugs 4*8
bent over db rows 4*8
seated db shrugs 4*10
Wen-quads and calves
Squats-4*8
calve raises-3*10
Front squats-4*8
seated calve raises- 3*10
leg press-4*8
Thur- off
Fri-shoulders/bis
Barbell press 3*10
Barbell curls 3*8
Arnold presses 3*10
db cross body curls 3*8
lateral raises 3*12
concentration curls 3*12
Sat-hams/lower back/abs
Dead lift- 5*5
straight leg deads 4*8
leg curls 4*8
Reverse weighted sit-ups 4*8
Sunday-off
once again, I look forward to getting some input from y'all during my next couple months of cutting. Thanks ahead of time for anything y'all have to say.
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