My current 6-day split looks like this:
Mon- hams and shoulders/traps
Tues- chest and tris
Wed- back and bis
Thurs- quads and shoulders
Fri- chest and tris
Sat- back and bis
EOD or EO2D I target abs and calves in later afternoons
Cardio. I do 15-17 mins elliptical post workout. Body’s metabolism is already high from resistance training so when doing cardio immediately afterwards your body goes in fat burning mode. Good time to do them to get lean. I also walk 10-15 mins after every meals. This helps the body digest the foods consumed, for better processing. I’m telling you, diff maker if you haven’t tried it out.
I eat ground turkey/chicken, fish, eggs and once a week, briskets. Reason behind ground chicken/turkey is it’s easier to digest versus chicken/turkey breasts. Remember the easier to digest, the more your body about to process the nutrients. When consuming eggs I do 2 whole and 8 whites. Fish is varieties from tuna, salmon and trout.
As mentioned earlier, white rice is staple source of carbs. Steamed white rice (rice maker), white rice bread and cream of rice (mainly with eggs). Seldom I have fruits, mainly post workout which is 100% oj (fortified with vit D) and 100% pineapple juice. I mixed and have 10 mins post workouts.
Fats. Simple. What’s in my source of protein along with almond butter and avocados. Almond butter I have a full teaspoon pre bed. Every once in awhile I’ll have during the day when I don’t feel full after a meal.
Sleep. I can’t begin to tell you the importance of sleeping. I’ll tell my clients don’t come in to workout if lack of sleep previous night. Body hormones go out of whack. Gotta keep it in control for normal body functioning especially when consuming foods. I sleep 7-8hrs a night while trying to get in 30-60 min nap during day, mostly post workouts after meal.
Water. We all know how important it is to keep body hydrated especially the risk of injuries when lifting heavy while muscles are dry. I target .75 to full gallon of water a day.
Thanks you all for following my log. I’m putting down what works for me from experiences. What works for me with weight training, cardio, dieting, sleep, etc doesn’t mean it will work for you. It took me awhile to figure myself out as I try to make the most of it. Also, bloodwork very important guys. Not just after cycle but during the peak. Your health should be a priority. Just because you look fine on the outside doesn’t mean you’re good on the inside. Those organs need full function to keep the body healthy. Donate blood every once in awhile. I do every 6 months., whether I cycle or not. You’re getting rid of bad cells and body regenerating new, fresh cells. Hope this helps. Any questions please feel free to ask. Can’t thank DS to getting me to where I am today. Yes I’ve been off for awhile but the permanent gains I’ve made over the years have been very pleasing. I thank you all for being here.