post workout protein is where i hit it
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You need to eat much more IMO. Your just going to waste away. Your a very lean person and you are a bike rider. I dont see you gaining any muscle on this diet. I would drastically up your carbs.Sunday 9/10
weight: 147.2
60 min peloton, 650 calories (zone 2/3)
day off from weights
11:30am: 3 scrambled eggs, 3 pieces of bacon, sprinkle of Mexican cheese
3pm : smoothie with 50 gm of whey protein, pb, berries
7pm dinner: beef bolognese, heart of palm pasta - cooked for the family and hard to say how much i ate
8:30 : premier protein shake
Macros: 168 protein, carbs 56, fat 69; 1533 total calories
@DrDre71 thats not a bad diet low carbs and protein pretty high, I would add a snack protein bar like quest to push protein upSunday 9/10
weight: 147.2
60 min peloton, 650 calories (zone 2/3)
day off from weights
11:30am: 3 scrambled eggs, 3 pieces of bacon, sprinkle of Mexican cheese
3pm : smoothie with 50 gm of whey protein, pb, berries
7pm dinner: beef bolognese, heart of palm pasta - cooked for the family and hard to say how much i ate
8:30 : premier protein shake
Macros: 168 protein, carbs 56, fat 69; 1533 total calories
keep at it broFriday, Sep 8
weight: 149.2 lb
Peloton 7:30am: 45min - 510 calories burned, zone 2/3
Intermittent Fasting until noon.
Lunch noon: Tuna melt, 2 cans of tuna, 2 slices of cheese, broccoli florets and hummus, almonds - 77gm protein , 852 calories
Snack 2pm: Pure Protein bar, 21 gm protein
Snack 5pm: Protein shake , 2 scoops of whey protein, berries, 2 tbsp of pb, - 50gm protein
Dinner: 4oz salmon, cauliflower rice - 217 calories, 25gm protein
Macros: 187gm protein, 92 gm carbs, 93 gm fat
1905 total calories, Total day deficit 100 w/o cardio, 600 deficit w/ cardio
Shoulders - 3pm
Shoulder press - 45lbsx12reps, 50lbsx7,50lbsx8, 50lbsx10 (focus on slow methodical reps)
Lateral raise/ front raise superset on incline bench (chest against bench): 22.5lbs15/12, 25lbs12/8 reps, 25lbs 12/10 reps, 25lbs 12/11reps
Bent over incline rear shoulder raise/superset with rows - 25lbs 12x6, 25lbs 12x8,25lbs 12x12,25lbs 12x12
Facepulls-90x12,100x12,100x12,100
Rear delt machine - 100x-15,115x12,125x11,130x11
Cable lateral raise (one arm partial rarise) 15x10,20x8,25x8
Trap bar shrugs -4x12@185
Fireman carry - 4 sets with 50lb kettleballs
Everyone gonna shit on me and tell me too many sets, too much redundancy. But been doing this for 5-6 weeks now and actually seeing real development (growth and definition) in the shoulders.
killer work broSaturday, Sep 9
Weight: 147.4 (huge 2lb drop)
10am 45 min peloton 520 calories burned
Abs: 4x - a) Hanging knee raises w/ 8lb dumbell 8-10 reps, b) decline sit-ups 25-30 w/ 25lb dumbbell, c) weighted rope pulldown 15-20 reps, d) 8lb weighted leg raise and pulse to sky, e) reverse crunch w/ 8lb between legs and 20lbs dumbbell in hands f) ab roller 10-15 reps to failure
Weights: 12:30pm
Back
Bodyweight Pull-ups - 15, 10, 10, 9
Hammer Row - wide grip (palms parallel to grown)/narrow (palms perpendicular to grow) 125lb/side @ 6, 6, 6, 6
Hammer Bent over Tbar - 70@12, 85@8, 85@7, 80@8 w English
Hammer front pull - 60@10, 65@10, 65@8, 70@5
D-grip lat pull-down - 105@12, 105@10, 95@12, 95@12(last 3 w body English)
Biceps
BBell curl - 65@10, 65@6, 65@6, 60@8, w cheat for last 2 reps)
Superset: Dumbbell curl /hammer -30/25@6,7 reps, 30/25@6,7, 30/25 @5.5/5 27.5/20 @6/6
Incline curls - 22.5 7, 7, 7
Super set: Spider ez bar/ tray lift w/ dumbbell (dont know what this exercise is called but blasts the peaks) - 40/35- 8/4 reps40/30 6/4, 40/25 7/6, 40/25 7/6
Single arm preacher cable - 20/12, 25@9, 30,25,20 drop set
2 sets of bent over concentration curl with 25lb dumbbells to failure
Meals:
Noon: Pure premium protein bar and Premier protein shake, 1/3 cup of almonds (post peloton meal, pre workout)
2:30: 2 cans of tuna w/ Dave’s wicket thin bread
5pm: apple w/ 2 tbsp of pb
7pm: salad w/ 6 oz of chicken, cucumbers, tomatoes, spinach mix
2x16oz IPA - yes, I had 2 beers. Not 12. Not pizza, not french fries or hot fudge sundae. Sorry guys, I like an occasional beer. Used to be a heavy drinker but still like to treat myself to a beer once a week. 560 calories. Yes, I know empty calories but i had purposely gone light on calories all day to “treat” myself with this. I am not a monk.
(And for the record when i weighed myself on Sunday morning i was down to 147.2 lbs, down 2 oz from day before)
Macros: Protein 177, Carbs 110, Fat 70
Total Calories: 2259 - 250 calories surplus w/o cardio, 250 calorie deficit with cardio
@DrDre71 yea I used the peloton during COVID now just hitting the gymLove the peloton. Very efficient way to get cardio in on your schedule, from easy zone 2 workouts to balls out HIIT workouts.