Started employing IF protocols for the diet today. Went pretty well so far, just a bit of a challenge to get 250+g of protein in over 8 hrs. Would be easier if I could eat steak daily . Broke today's fast at 12:00, ate 5 eggs scrambled, some wheat toast, colby cheese and a grapefruit and hit the iron. Think I am gonna like this.
Day 1, wk 1 (MC10)
1:30-2:30 (Started with 5 minute warm up and light RC work)
Oh BB Press 125x5, 145x5, 165x6 and a partial. (All reps with strict form, no push from hips, bar just above clavicle)
Went "Boring but Big" for the assist work 5 sets x10 reps at 60% (115). Coasted through first 4 sets thinking this is easy, has to really grind out those last 3 reps.
Upright Row 95-8/5, lightened up to 75lbs-12 reps.
Nautilus Lateral Delt Raise @160x15/12
Face Down rear delt raise @25's 15/14
Standing Alt DB Curl (went a little light on these, trying to heal my elbow some)
EZ Curl @85 -12/12
Low Pulley Cable Curl Drop set at 130/85/60 (5/8/12 reps respectively)
Cardio got a bit broken up due to some calf cramping but we pieced together 41 minutes for 215 cals (includes that 5 minute warm up)
Diet for the rest of the day planned out, shutting it off at 8pm. 2694 cals in, estmated burn of 4169, 154 carbs, 222 protein and 18g bcaa.