I was Previously at 2700 cals/day, and was not doing any morning cardio, basically sustaining my current composition. With Lipotropin AM/PM ,the addition of some light morning cardio, and decreased cals, , i'm hoping to see some sick results.
I'll be tracking overall body composition, strength, , recovery, and quality of sleep throughout the log.
Diet: 50g fat, 190g Carbs, 275g Protein ~ 2300 cal
5:30AM - 20g protein shake(1g ALCAR, 1.5g , 5g BCAA)
7:00AM - 1/2 cup oatmeal, 20g shake, 2 tbsp natty peanut butter or 1 serving almonds
9:00AM - 7oz grilled chicken or 4oz 96% lean hamburg, 1/2 cup of baby spinach
10:30AM - Met-Rx protein plus bar
12:30PM - 7oz grilled chicken or 4oz 96% lean hamburg, 1/2 cup of baby spinach
2:30PM - Met-Rx protein plus bar
3:15PM - 40g Waxy maize
5:00PM - 35G protein shake, 40g waxy
7:00PM - 7oz grilled chicken or 4oz 96% lean hamburg, 1/2 cup of baby spinach, 1 tbsp natty peanut butter or 1/2 serving almonds
9:30PM - 25g casein shake
30 min AM cardio 4-5 times a week. 15 minutes HIIT post W/O 4-6 times a week. Going to increase the rep range slightly, between 8-12 on all sets. Also going to keep my rest period between sets to 60-90 seconds.
Day 1 - Chest - 5 exercises
Day 2 - Back - 6 exercises (then abs)
Day 3 - Arms - 3 exercises ea.
Day 4 - Shoulders/Traps - 8 exercises
Day 5 - Legs - 6-7 exercises (then abs + forearms)
Day 6 - Rest
Currently got a ton of bulk supplies im using to make my preworkout drink
Post workout drink:
35 g protein