uan
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Hello to all,
before beginning mine log I wanted to say thanks to 3 persons who have helped me in being able to have the products of the Applied:
strategicmovie that has put to me in contact with Jeff of the Applied; and Jeff Zwick that has put to me in contact with Koen Boekelo of the Nutriminds: a truly serious, fast society in answering to my email and much kind.
These my data:
age 40
weight 84,2 kg
height 1.76
weight lean mass 77,16
weight fat mass 7,03
% fat 8.3
My objective is to arrive to 6% of fat being maintained + possible lean mass.
Currently I follow a metabolic diet 12 + 2 days of recharges. Besides the food use proteins in powder, extracted of the green tea, IGF-2, Drive, RPM, fish oil, vit c, multi vitamin and mineral.
this currently my diet and integration:
6.00 2 cps igf-2, 3 drive + 2 rpm
7.00 crepes 200 gr egg white + 1 entire egg, 5 almonds, 1/2 gr vit c, 4 gr omega 3, 1 cps multi vitamin and mineral
10.00 100 gr speck + 3 walnuts + 1/2 gr vit c
13.00 3 eggs + 1/2 gr vit c + 2 gr omega 3 + green tea
15.30 30 gr whey + 5 almonds + 1/2 gr vit c
17.00 2 igf-2, 3 drive and 3 rpm
18.00 training
19.20 30 gr whey
20.20 250 gr beef, tomatoes, multi vitamin e mineral, 1/2 gr vit c, 3 gr omega 3, green tea
24.00 2 igf-2
My training:
Mon: back
Tues: shoulders
Wed: chest
Thur: off
Fri: legs
Sat: bi/tri
Sun: off
Abs: 4 sets everyday
mon
deadlift 6 (194kg)-6 (194) -10 (150 kg)-10 (150)-12 (120)
pull up wide grip 6 (weight body+18kg) - 6 (weight body+18kg) - 10 (weight body+10kg) - 10 (weight body+10kg) - 12 (weight body)
pulley 6 (120kg)-6 (120)-10 (90kg)- 10 (90)- 12 (70)
lat machine 10 (70kg) - 10 (70) - 12 (60)
pulldown straight arms 3x20 (20 kg)
tues
seated press BB 6 (94kg) - 6 (94) - 10 (74kg) - 10 (74) - 12 (64kg)
lateral raise bench incline 6 (14kg) - 6 (14) - 10 (12kg) - 10 (12) - 12 (10)
seated press db 6 (38kg) - 6 (38) - 10 (32kg) - 10 (32) - 12 (28)
row standing 10 (50kg) - 10 (50) - 12 (40)
you excuse me for my English
bye
luk
before beginning mine log I wanted to say thanks to 3 persons who have helped me in being able to have the products of the Applied:
strategicmovie that has put to me in contact with Jeff of the Applied; and Jeff Zwick that has put to me in contact with Koen Boekelo of the Nutriminds: a truly serious, fast society in answering to my email and much kind.
These my data:
age 40
weight 84,2 kg
height 1.76
weight lean mass 77,16
weight fat mass 7,03
% fat 8.3
My objective is to arrive to 6% of fat being maintained + possible lean mass.
Currently I follow a metabolic diet 12 + 2 days of recharges. Besides the food use proteins in powder, extracted of the green tea, IGF-2, Drive, RPM, fish oil, vit c, multi vitamin and mineral.
this currently my diet and integration:
6.00 2 cps igf-2, 3 drive + 2 rpm
7.00 crepes 200 gr egg white + 1 entire egg, 5 almonds, 1/2 gr vit c, 4 gr omega 3, 1 cps multi vitamin and mineral
10.00 100 gr speck + 3 walnuts + 1/2 gr vit c
13.00 3 eggs + 1/2 gr vit c + 2 gr omega 3 + green tea
15.30 30 gr whey + 5 almonds + 1/2 gr vit c
17.00 2 igf-2, 3 drive and 3 rpm
18.00 training
19.20 30 gr whey
20.20 250 gr beef, tomatoes, multi vitamin e mineral, 1/2 gr vit c, 3 gr omega 3, green tea
24.00 2 igf-2
My training:
Mon: back
Tues: shoulders
Wed: chest
Thur: off
Fri: legs
Sat: bi/tri
Sun: off
Abs: 4 sets everyday
mon
deadlift 6 (194kg)-6 (194) -10 (150 kg)-10 (150)-12 (120)
pull up wide grip 6 (weight body+18kg) - 6 (weight body+18kg) - 10 (weight body+10kg) - 10 (weight body+10kg) - 12 (weight body)
pulley 6 (120kg)-6 (120)-10 (90kg)- 10 (90)- 12 (70)
lat machine 10 (70kg) - 10 (70) - 12 (60)
pulldown straight arms 3x20 (20 kg)
tues
seated press BB 6 (94kg) - 6 (94) - 10 (74kg) - 10 (74) - 12 (64kg)
lateral raise bench incline 6 (14kg) - 6 (14) - 10 (12kg) - 10 (12) - 12 (10)
seated press db 6 (38kg) - 6 (38) - 10 (32kg) - 10 (32) - 12 (28)
row standing 10 (50kg) - 10 (50) - 12 (40)
you excuse me for my English
bye
luk
