T
tj
Guest
Starting weight
168
diet 1400 cha 210 60-fat 100 carbs
168
diet 1400 cha 210 60-fat 100 carbs
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T
tj
Guest
Day 2
meal 1- liver support, 2 8 oz water, 8 eggs(3 whole)
meal 1- liver support, 2 8 oz water, 8 eggs(3 whole)
T
tj
Guest
Day 3
weighed in at 163, probably going to up the cals
Meal 1...2 scoops pro, 12 almonds
work out
antag training
6x6 back and chest
50 dumbel press
110 lat pull down
Post workout- 1 scoop oats, 2 scoops protein
3.
4.
5.
6.
weighed in at 163, probably going to up the cals
Meal 1...2 scoops pro, 12 almonds
work out
antag training
6x6 back and chest
50 dumbel press
110 lat pull down
Post workout- 1 scoop oats, 2 scoops protein
3.
4.
5.
6.
T
tj
Guest
Day 4
Meal 1-18 almonds, one half cup of oats, 1/4 cup of blueberries, 2 scoops protien, 1 greens multi vitamin
Cardio and abs, basketball and 2 sets of 25
Meal 1-18 almonds, one half cup of oats, 1/4 cup of blueberries, 2 scoops protien, 1 greens multi vitamin
Cardio and abs, basketball and 2 sets of 25
T
tj
Guest
5 10
T
tj
Guest
Day 5
1. 1 cup oats, 1/4 cup blueberries, 2 scoops pro. 18 almonds
2. pwo 1 cup oats, 2 scoops pro
3. 6oz chick, 1 cup broc
4.
5. chick + broc+ 500 mg vitamin c
6. 8 oz hamburger, broc, 1 cup mushrooms, red wine vinegar,
Probably take it up to 1800 plus 150 carbs on Monday. total about 2400 kcals, lost alot of water weight
plus sunday a free refeed
todays workout
squats 6x6, calves, 2 sets of crunches, three sets of biceps for hypertrophy work.
1. 1 cup oats, 1/4 cup blueberries, 2 scoops pro. 18 almonds
2. pwo 1 cup oats, 2 scoops pro
3. 6oz chick, 1 cup broc
4.
5. chick + broc+ 500 mg vitamin c
6. 8 oz hamburger, broc, 1 cup mushrooms, red wine vinegar,
Probably take it up to 1800 plus 150 carbs on Monday. total about 2400 kcals, lost alot of water weight
plus sunday a free refeed
todays workout
squats 6x6, calves, 2 sets of crunches, three sets of biceps for hypertrophy work.
Last edited by a moderator:
T
tj
Guest
Day 6
meal 1 oats, blueberries, almonds
meal 2. 12 eggs, 2 whole, fried in coconut oil, multi
meal 1 oats, blueberries, almonds
meal 2. 12 eggs, 2 whole, fried in coconut oil, multi
T
tj
Guest
Day 7
Weighed in at 160, surely lost alot of water of the past 7 days.
Going to bump up kcals to around 1800 cha, and carbs 1 cup oats, a potatoe pwo, and 1/4 cup blueberries, 1 apple, plus random broc
totals to be around 26-2800 kcals in addtion to weakly cheat meal on Sundays.
eating more read meat and noticed test increase
Weighed in at 160, surely lost alot of water of the past 7 days.
Going to bump up kcals to around 1800 cha, and carbs 1 cup oats, a potatoe pwo, and 1/4 cup blueberries, 1 apple, plus random broc
totals to be around 26-2800 kcals in addtion to weakly cheat meal on Sundays.
eating more read meat and noticed test increase
T
tj
Guest
8
1. piece of ezekial, 1 scoop pro
2. 10 eggs, three whole
3. diet coke, a piece ezekial, 6 oz chicken, 1 tbles pbutter
1 gallon of water, ginger root, fish cap
back day
1. piece of ezekial, 1 scoop pro
2. 10 eggs, three whole
3. diet coke, a piece ezekial, 6 oz chicken, 1 tbles pbutter
1 gallon of water, ginger root, fish cap
back day
T
tj
Guest
9
Eating five meals....three fish caps at 1, 3, 5
1. ezekial, 1 scoop whey
2. 1 scoop of when, oats, blueberries(1 cup)
NO STIMS Today or WED.
3. 1 dozen eggs 3 whole
4. 8 oz beef
5. 8 oz chicken, veggies, 18 almonds 1 fish cap, 1 vit c, magnesium for sleep
cardio and two sets of abs today
Will be tightening up diet next week and workout for phase 2 of training protocol. Won't be able to post diet(only macros)
5.
Eating five meals....three fish caps at 1, 3, 5
1. ezekial, 1 scoop whey
2. 1 scoop of when, oats, blueberries(1 cup)
NO STIMS Today or WED.
3. 1 dozen eggs 3 whole
4. 8 oz beef
5. 8 oz chicken, veggies, 18 almonds 1 fish cap, 1 vit c, magnesium for sleep
cardio and two sets of abs today
Will be tightening up diet next week and workout for phase 2 of training protocol. Won't be able to post diet(only macros)
5.
T
tj
Guest
Phase 2 Upping kcals to 3-3500kcals with 150 netcarbs from veggies and pre/pwo starch
Meal 1-12 eggs, 3 whole, `1 cup broc green multi, fish cap. 16 oz water
Three week cycle of power/hypertrophy workout
Meal 1-12 eggs, 3 whole, `1 cup broc green multi, fish cap. 16 oz water
Three week cycle of power/hypertrophy workout