Let the fun begin...... :woohoo:
10% BF.... here we come!
5’10”
164lbs (was 178 this time last year)
waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508
Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)
The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:
Saturday - Wednesday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:00pm
8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – 9:00
After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick
Bullet Proof - 11:00 (Grape Fusion)
-------------------
Thursday - Friday
Waxy Maize - 6:00
Shred Matrix - 6:15 am
Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana
Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:30pm
8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats
The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)
The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Monday OFF
Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises
Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups
Thursday – OFF (High Carb Day)
Friday – OFF (High Carb Day)
Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.
10% BF.... here we come!
5’10”
164lbs (was 178 this time last year)
waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508
Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)
The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:
Saturday - Wednesday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:00pm
8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – 9:00
After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick
Bullet Proof - 11:00 (Grape Fusion)
-------------------
Thursday - Friday
Waxy Maize - 6:00
Shred Matrix - 6:15 am
Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana
Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:30pm
8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats
The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)
The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Monday OFF
Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises
Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups
Thursday – OFF (High Carb Day)
Friday – OFF (High Carb Day)
Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.
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