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Approved Log Pre-Gear Training Log

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
 
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
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.

I think you are underestimating your cal burn each day.

You should be eating 200 grams+ of carbs each training day.
 
I enjoy your workouts and your diet.

As a former ultra endurance rider (+10 000km per summer), I'm with you on the legs. Even during my BJJ competition seasons I only do box jumps to replace all leg exercises because they are taking a beating.

At your age, being in there for health and beach musclesis 100% fine. Don't let the haters get to you. Enjoy your food, enjoy your workouts, set your goals and enjoy life.

But yeah, you gotta eat more. On riding days I could down 3000 calories as a 130lbs female. You won't recover, let alone grow, if you undereat. And, your performance will be shit.
 
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 up
 
Monday 9/11

Hammer decline -45@12 warmup , 70@8, 80@6, 90@4
Incline DB - 60@6, 60@5, 60@5, 50@7
Incline barbell - 4 sets 95x12, 115x10, 135x5, 135x5
Flat DB - 60@7, 60@4, 55@6, 55@7
Hammer Dips - 12, 10, 9, 6
Cable Fly’s - 30x12, 30x 12, 30x10,30x8

Triceps
French curl DB / close push-up - 70x10, 70x12, 75x 9, 75x
Skull crushers /close grip - 70x10, 70x9, 70x 8, 70x6
Triceps cable drop set -80/60/40, 8/5/8 70/50/30 10/6/10 70/50/30 10/6/11 70/50/30 9/6/12 cheat
Straight bar reverse curl -100x15, 110x10, 110x10 cheat , 120x8
Cable pull downs - 17.5x15, 20x8, 20x7, 20x 7

Abs
4x : 1) Hanging weighted knee raises 2) decline weighted sit-ups, 3) cable pull down 4) weighted toes to sky, 5) weighted legs/hands crunches 6) ab roller (15 to 20 reps of each)

(Business travel so on a plane from 3-7pm so had to adjust diet)
Noon: 2 cans tuna, Dave’s killer bread, cheddar cheese, brocoli florets and hummus
2pm: apple
3pm: muscle milk protein shake, mixed nuts, beef jerky
6pm: muscle milk protein shake , protein bar
8pm: whey protein shake

Macros: Protein 200gm, carbs 134, Fat 78; total calories 1930
(Doctor consult tomorrow post blood work - does he recommend Anavar, TRT, LGD 4033??? Stay tuned to find out)


Feedback welcome - goal is to add muscle but not go crazy. And of course muscle that I have best chance of maintaining.
 
Friday, 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.
keep at it bro
 
Saturday, 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
killer work bro
 
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