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Thanks for the advice
@JohnnyB Amazing pic.....keep killing it........
Thank you
LOWER BODY WORKOUT
Quads & Hamstrings
Back Squat– 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions– 4x12-15
Breakfast
4 whole eggs with 2 slices whole wheat toast spread with 1 tbsp butter and 1/2 avocado plus 1 cup of black coffee
Brunch
1 protein shake: (1 scoop whey protein, 2 tbsp peanut butter, 1/2 banana and 8 oz almond milk)
Lunch
Grilled chicken breast with cooked jasmine rice drizzled with 1 tbsp olive oil along with steamed broccoli and more veggies
Snack
1 Quest Bar (Chocolate Chip Cookie Dough) and 1 oz almonds with 1 cup of full-fat Greek yogurt
Dinner
Sirloin steak, 1 small baked sweet potato with 1 tbsp butter on the potato along with steamed asparagus with 1 tbsp olive oil drizzled on the asparagus
Quads & Hamstrings
Back Squat– 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions– 4x12-15
Breakfast
4 whole eggs with 2 slices whole wheat toast spread with 1 tbsp butter and 1/2 avocado plus 1 cup of black coffee
Brunch
1 protein shake: (1 scoop whey protein, 2 tbsp peanut butter, 1/2 banana and 8 oz almond milk)
Lunch
Grilled chicken breast with cooked jasmine rice drizzled with 1 tbsp olive oil along with steamed broccoli and more veggies
Snack
1 Quest Bar (Chocolate Chip Cookie Dough) and 1 oz almonds with 1 cup of full-fat Greek yogurt
Dinner
Sirloin steak, 1 small baked sweet potato with 1 tbsp butter on the potato along with steamed asparagus with 1 tbsp olive oil drizzled on the asparagus
steady meals and training bro
Today's workout
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated)– 4x12-15
Hip Thrusts– 4x8-10 @ 405+ lb
Standing Calf Raises– 4x12-15
Seated Calf Raises– 3x
Breafast
1 cup Greek full fat yogurt, chia seeds, 2 tbsp natural peanut butter, vanilla whey protein and blueberries
Brunch
Grilled chicken breast with small avocado and zucchini noodles sautéed in 1 tbsp olive oil
Lunch
lean ground beef with ½ cup cooked quinoa and steamed broccoli
Snack
Whey isolate with almond butter and a medium apple
Dinner
Baked salmon with roasted sweet potato, a cup of asparagus and a tbsp of ghee
Snacks
1 cup full fat cottage cheese with walnuts, flaxseed meal and a dash of cinnamon
Macros
Calories: 3583 kcal
Protein: 163g
Carbohydrates: 159g
Fats: 99g
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated)– 4x12-15
Hip Thrusts– 4x8-10 @ 405+ lb
Standing Calf Raises– 4x12-15
Seated Calf Raises– 3x
Breafast
1 cup Greek full fat yogurt, chia seeds, 2 tbsp natural peanut butter, vanilla whey protein and blueberries
Brunch
Grilled chicken breast with small avocado and zucchini noodles sautéed in 1 tbsp olive oil
Lunch
lean ground beef with ½ cup cooked quinoa and steamed broccoli
Snack
Whey isolate with almond butter and a medium apple
Dinner
Baked salmon with roasted sweet potato, a cup of asparagus and a tbsp of ghee
Snacks
1 cup full fat cottage cheese with walnuts, flaxseed meal and a dash of cinnamon
Macros
Calories: 3583 kcal
Protein: 163g
Carbohydrates: 159g
Fats: 99g
good workout I like it but protein should go up.
220 grams for you to start.
Thank you
any pic updates of progress?
Will upload soon
Workout for today
Chest and Triceps
Barbell Bench Press – 5x8 – 275lb
Incline Dumbbell Press – 4x10-12
–110–120 lb
Weighted Dips – 4x12
Machine Chest Press – 3x15
Cable Crossover – 3x20
Close-Grip Bench Press – 4x10
Overhead Dumbbell Extension – 3x12
Rope Pushdowns – 3x15–20
Breakfast
Creamy peanut butter banana oats & protein shake
Snack
Smoothie with whey isolate, frozen mixed berries, almond butter, honey, and oat milk
Lunch
Spicy turkey with quinoa, roasted zucchini, sweet corn, and red bell peppers with a drizzle of avocado oil
Snack
Greek yogurt protein parfait
Dinner
Juicy lean cut steak with mashed sweet potatoes (blended with a bit of butter) and roasted green beans
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
Chest and Triceps
Barbell Bench Press – 5x8 – 275lb
Incline Dumbbell Press – 4x10-12
–110–120 lb
Weighted Dips – 4x12
Machine Chest Press – 3x15
Cable Crossover – 3x20
Close-Grip Bench Press – 4x10
Overhead Dumbbell Extension – 3x12
Rope Pushdowns – 3x15–20
Breakfast
Creamy peanut butter banana oats & protein shake
Snack
Smoothie with whey isolate, frozen mixed berries, almond butter, honey, and oat milk
Lunch
Spicy turkey with quinoa, roasted zucchini, sweet corn, and red bell peppers with a drizzle of avocado oil
Snack
Greek yogurt protein parfait
Dinner
Juicy lean cut steak with mashed sweet potatoes (blended with a bit of butter) and roasted green beans
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
Thanks broWaiting on progress pics.
Good meals today protein needs to go up.
Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15
Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)
Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg
Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top
Snack
Protein smoothie
Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach
Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15
Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)
Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg
Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top
Snack
Protein smoothie
Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach
Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
@JohnnyB keeping protein fairly high but start modding it.
@JohnnyB great update man. that lunch seems really unique and delicious. looking fantastic keep it up!
@JohnnyB bro you a true champion. i love this training. we want to see you push it harder ith more red meat next
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