3/1 CARDIO DAY -
430am - One hour on treadmill
545am - Egg mixture and a whole muffin
830am - Protein bar (got new ones from the store since the ones i wanted are on backorder , Got a box of the REDCON 1 MRE Oatmeal chocolate chip bars , Pretty good but high in carbs for me )
12pm - Plain chicken breast
-handful of cashews and pistachios
4pm - Metrx 50g protein RTD chocolate drink
7pm - Was still at work so had another MRE bar 20g protein and 30g carbs
9pm - Skipped night cardio , didnt get back into town until around 9
-2 plain rice cakes
- 5 florrets of broccoli with southwestern ranch dip
- One large chicken breast with bbq sauce , sugar free
3/2 BACK AND CARDIO -
445am - Woke up late.
Cardio - Since i didnt have enough time for back
545am - Egg mixture and a muffin (450cals , 65g carbs and 50g sugar ) going to cut these out once i eat them all , cant just toss away a good muffin
9am - 2 of the MRE protein bars
1pm - Chicken breast
-Handful of mixed nuts
- Medium sized orange
4pm - 50g protein RTD drink
7pm - BACK - damn gym was packed so i did alot of pump work with moderate weight , felt great
-Lat pulldowns
-1 warm up set , 5 sets of 12+ , nothing less then 12
-Lat pushdowns
-5 sets of 16reps , Super set with the pulldowns , Only 30 seconds of rest time
-Sitting row machine -
- Single arm standing rows - Super Set of both at 5 sets , 12 reps
-Over head pulldowns -
- Rear flys with cable machine -
- Super set 5 sets of 12
845pm - Chicken breast
-Large sweet potato with scoop of sour cream
3/3 LEGS + CARDIO
430am - 30 minutes of Stair stepper
-Squats - warm up set , 8 sets of 12 with 30 seconds of rest
545am - Egg mixture , muffin
845am - MRE protein bar
-Handful of mixed nuts
12pm - RTD 50g shake
4pm - Chicken breast
7pm - CARDIO
-one hour on the treadmill
9pm - Chicken breast with some asian barbecue sauce
-2 plain rice cakes
11pm - handful of mixed nuts
3/4 CHEST , CARDIO
445am - Slept late again ,
cardio , steep treadmill
545am - Egg mixture
-half cup of greek yogurt
-half cup of raisin granola
9am - MRE protein bar
-one hard boiled egg
1230pm - chicken breast with bbq sauce
345pm - RTD Shake
7pm - CHEST
-flat bench - warm up , stretching , warm up again
-5 working sets of 8
-cable machine flys -
-6 sets of 12
-Incline flys -
-6 sets of 10
- Chest press machine -
-6 sets of 10
9pm - Bagel with peanut butter and jelly
-large chicken breast
12pm - plain rice cake and 5 croutons
3/5 CARDIO
5am - Starting to get tired from working the 12-14 hour days , woke up late again
-Half hour of cardio on treadmill
545am - Egg mixture
-half cup of greek yogurt and granola
9am - MRE bar
1230pm - Chicken breast
- Orange
430pm - RTD shake
7pm - CARDIO
-1 hour on the treadmill , everyone 10 minutes ill do sprints for 2 minutes
9pm - Half a chicken breast mixed with homemade chili
-rice cake
3/6 OFF DAY , watching daughter
530am - Bowl of cereal , cheerios and cinnamon toast crunch mixed with 50g protein powder and chocolate almond milk
10am - fit crunch protein bar
230pm - Chicken breast
-handful of nuts
6pm - 2 cinnamon toast sticks my daughter didnt eat
-protein bar
-handful of cheerios
10pm - 50g of protein mixed into pancake mixture , made 4 large pancakes , ate them with sugar free and lite syrup mixed
3/7 BACK DAY
530am - 50g protein , almond milk and cheerios mixed cereal
10am - Chicken breast , had it with the asian barbecue sauce again but realized it is super high in sodium.....
1pm - tried a gluten free bagel with peanut butter and jelly.....ughhh
-Chicken breast
245pm - BACK and CARDIO
-So did a circuit with 30 seconds of rest 6 sets of 12
- Lat pulldowns
- Lat pushdowns
- Sitting rows
- single cable arm rows mixed with standing lat pulldowns
Got a very good pump going on and felt great so i moved onto standing dumbbell rows
- 1 warm set then 3 sets of moderate weight at 8 reps , was feeling really good so i decided to go heavy and 4 reps in i felt something pop in my lower right back. dropped the weight and stood for a bit. Got down awkwardly and started stretching it out. It felt better afterwards so i re racked the weight and went and did a hour of cardio
5pm - Chicken breast with barbecue sauce
-the last half of the last muffin
8pm - Chicken breast cut up and mixed into a salad kit
-croutons
-creamy ranch , one serving packet
10pm - 2 handfuls of mixed nuts
3/8 LEGS AND CARDIO
430am - 10 minutes of warm walking
-Back was till feeling painful so i stuck to machines with many sets and high reps
-Leg press - 6 sets of 20 reps
-leg extensions - 6 sets of 15
- leg curls - 6 sets of 12
-calf raises - were done between each set the whole time
545pm - changing my carbs to mostly rice now
-Mixed half cup of rice into my egg mixture , was actually really good
9am - fit crunch bar
1210pm - Chicken breast
- 2 hard boiled eggs
-one handful of nuts
430pm - RTD shake
-handful of nuts
7pm - CARDIO , one hour on the treadmill
830 - Half cup of rice and rice cake , one large chicken breast