I will start a log of my friend who started his stack yesterday, don't know if I will be able to post daily but I will try to give as much deatail as possible.
Age 43
diet Morning - Hot oatmeal with some fruits or eggs with Ray bread, or protein
shake.
Mid Morning - Couple hard boiled Eggs and some cheese
Lunch - fish/chicken/beef with potato/rise and vegetables.
Mid Afternoon - Tuna half a yam.
Dinner - vegetables with meat serving and very little carbs.
Bedtime cottage cheese.
Workout 3 day split
Day 1
Bench Press
2 X
5 X
8 X
12 X
Squats
2 X
5 X
8 X
12 X
Back and front shoulder press
2 X
5 X
8 X
12 X
Bent over Rows
2 X
5 X
8 X
12 X
Deads
2 X
5 X
8 X
Day 2
Leg curls ss Stiff leg deads
10 X 6 X
10 X 6 X
Seated Calf ss Stand Calf
10 X 6 X
10 X 6 X
Incline db tri ss xface tri
10 X 10 X
10 X 10 X
Close grip ss Pushups
10 X Till fail
Cable curls ss Olympic curls
8 X 8 X
8 X 8 X
ABS
Day 3
Bench Press
6 X
8 X
8 X
12 X
Squats
6 X
8 X
8 X
12 X
Shoulder back and front
6 X
8 X
8 X
12 X
Bent over Rows
6 X
8 X
8 X
12 X
Deads
6 X
6 X
6 X
Age 43
diet Morning - Hot oatmeal with some fruits or eggs with Ray bread, or protein
shake.
Mid Morning - Couple hard boiled Eggs and some cheese
Lunch - fish/chicken/beef with potato/rise and vegetables.
Mid Afternoon - Tuna half a yam.
Dinner - vegetables with meat serving and very little carbs.
Bedtime cottage cheese.
Workout 3 day split
Day 1
Bench Press
2 X
5 X
8 X
12 X
Squats
2 X
5 X
8 X
12 X
Back and front shoulder press
2 X
5 X
8 X
12 X
Bent over Rows
2 X
5 X
8 X
12 X
Deads
2 X
5 X
8 X
Day 2
Leg curls ss Stiff leg deads
10 X 6 X
10 X 6 X
Seated Calf ss Stand Calf
10 X 6 X
10 X 6 X
Incline db tri ss xface tri
10 X 10 X
10 X 10 X
Close grip ss Pushups
10 X Till fail
Cable curls ss Olympic curls
8 X 8 X
8 X 8 X
ABS
Day 3
Bench Press
6 X
8 X
8 X
12 X
Squats
6 X
8 X
8 X
12 X
Shoulder back and front
6 X
8 X
8 X
12 X
Bent over Rows
6 X
8 X
8 X
12 X
Deads
6 X
6 X
6 X