Just want to start by saying a big thank you to Anabolic Xtreme for letting me log NOS-FX. I really can't wait to get started on this stuff.
Training History
I have been training seriously for just under 3 years at this point. I've definitely come a long way. I've gone for 240 pounds and obese to 160 WAY too skinny, up to 215 and fairly muscular, but with a log of fat. Right now I'm sitting at around 182. I'm doing the Ultimate Diet as outlined by Lyle Mcdonald. I'm not looking to lose much weight, but this diet recomps be unlike anything else. I finished up a 6 week run and just took two weeks off from it. Today is the first day back in!
Workout Routine
Right now (Back to the first week), I am doing the Ultimate Diet 2.0 as laid out by Lyle Mcdonald. As many of you may or may not know, this is a hardcore diet. However, if stuck to, the diet is very hard to beat. My breakdown looks like:
Days 1, 2, 3 ? Diet
Meal 1: 1 can of Tuna + 1 serving Lite Mayo
Meal 2: 10oz Cabbage + 5oz Chicken + 2.5ml Olive Oil
Meal 3: 10oz Cabbage + 5oz Chicken + 2.5ml Olive Oil
Meal 4: 10oz Cabbage + 5oz Chicken + 2.5ml Olive Oil
Meal 5: 2 Scoops Ultra Peptide + Fiber
2 Fish Oils with ALL MEALS!
Day 4 + 5
Meal 1: 1 can of Tuna + 1 serving Lite Mayo
Meal 2: 10oz Cabbage + 5oz Chicken + 2.5ml Olive Oil
Meal 3: 10oz Cabbage + 5oz Chicken + 2.5ml Olive Oil
Meal 4: 1.5 Scoops Ultra Peptide + Fiber
2 Fish Oils with Meals
Pre-Workout (Tension Workout): 30grams of Carbs + 15grams of Whey
Carb-up: 1000 Grams of Carbs + 200 Grams of Protein + Minimal Fat (5000-6000 Calories)
Day 6: 300 grams of Carbs, 200 grams of Protein, Fat to make up the rest of 2300 Calories
Day 7: 100 Grams of Carbs, 250 Grams of Protein, Fat to make up the rest of 1900 Calories
Training
Training ? Monday and Tuesday
Leg press: 3X15 // Leg press: 3X15
Leg curl: 3X15 // Leg curl: 3X15
Chest press: 3X15 // Incline bench: 3X15
Row: 3X15 // Pulldown: 3X15
Lateral raise: 2-3X15 // Lateral raise: 2-3X15
Calf raise: 3X15 // Calf raise: 3X15
Biceps curl: 2X15 // Biceps curl: 2X15
Triceps pushdown: 2X15 // Triceps Pushdown: 2X15
45 Minutes of Cardio
Wednesday ? 60 Minutes of Cardio
Thursday Morning ? 45 Minutes of Cardio
Thursday Night ? Tension Workout
Leg press: 2X6-12
Leg curl: 2X6-12
Leg extension: 2X6-12
Seated leg curl: 2X6-12
Calf raise: 3-4X6-12
Bench press or chest press machine: 2X6-12
Cable or machine row: 2X6-12
Incline bench press: 2X6-12
Pulldown or chin: 2X6-12
Lateral raise: 3X6-12
Biceps curl: 2X6-12
Triceps pushdown: 2X6-12
Saturday
A1. Squat or deadlift: 2-3 3-6 2 minutes
A2. Calf raise 2-3 3-6 2 minutes
B1. Flat bench 2-3 3-6 2 minutes
B2. Bent over row 2-3 3-6 2 minutes
C1. Incline bench 1-3 3-6 2 minutes
C2. Pulldown or chin 1-3 3-6 2 minutes
D. Front squat or leg press 1-3 3-6 3 minutes
E1. Shoulder press 2-3 3-6 2 minutes
E2. Rear lateral 2-3 3-6 2 minutes
F1. Barbell curl 1-2 3-6 2 minutes
F2. Close grip bench 1-2 3-6 2 minutes
Sunday = CARDIO!