Nabisco
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Alright, so I've been reducing calories slowly since the end of my superdrol cycle. I'll post my workout routine, my supps, and my diet. I've held to this for the past week and a half and have another 3 weeks left before my cruise.
Workout Routine: I'm finishing my 4th week of HST training, moving to the 5 rep range next week.
Monday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Tuesday:
HIIT Cardio for 20 minutes (5:30am-6am)
Body Weight Exercises (5:45pm-6:30pm)
Wednesday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Thursday:
HIIT Cardio for 20 minutes (5:30am-6am)
Body Weight Exercises (5:45pm-6:30pm)
Friday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Sat/Sun: Active rest days, so normally I'll be out playing sports with friends or if I have nothing planned I'll go to the gym and swim for 30-45 minutes.
The body weight exercises include in any order I feel like: Pull-ups, Dips, Push-ups, Chin-ups, Ab/core work (hanging knee raises, crunches, etc.), any other full motion exercises using a bungee cord with handles.
Diet: (I drink 1.5 gallons of water a day on average, sometimes closer to 2 gallons)
20 Minutes prior to breakfast: 1x Anabolic Pump, 2x Hot Rox Thermogenic with 16oz water.
Breakfast (6:30ish am): ~550-600 cal shake
1 Light&Fit yogurt, 1/4cup skim milk, 1/4 cup frozen fruit, 4 tblspn dried egg white powder (48g Protein, 200 cal), 1/2 cup ground up oats from coffee grinder, 1 tblspn natty pb. Mmmm tasty.
2nd Meal (9:30 am):
2 scoops Isopure Zero Carb WPI: 50g Protein, 210 cal
1 cup green beans (or other low carb veggie)
2 grams flax seed oil/fish oil
Lunch (12:30 pm): (1x AP, 2x Hot Rox Thermo 15-20 prior)
1 Large Chicken Breast or 1.5 fillets tilapia baked
3/4-1 cup cook long grain brown rice
1.5 cup green beans (or other low carb veggie)
Multi-vitamin
4th Meal (3:30 pm):
2 scoops Isopure Zero Carb WPI: 50g Protein, 210 cal
1 cup green beans (or other low carb veggie)
2 grams flax seed oil/fish oil
5:15 pm: 2 scoops NO Xplode
Gym (5:45-7pm)
Dinner (7:30pm): (1x AP 15-20 mins prior)
1 Large Chicken Breast or 1.5 fillets tilapia baked
3/4-1 cup cook long grain brown rice
1.5 cup green beans (or other low carb veggie)
Pre-bed (10:00pm):
4 slices turkey bacon (8g Protein, 10g fat, 140 calories)
Sometimes a scoop of protein (105 cal)
Total daily calories: ~2500-2600
So far its been working pretty well, strength is still increasing and I'm leaning out. But I was thinking of adding another 20 minute set of HIIT to Mon/Wed/Fri mornings. What do you guys think?
- Get the Nabisco habit
Workout Routine: I'm finishing my 4th week of HST training, moving to the 5 rep range next week.
Monday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Tuesday:
HIIT Cardio for 20 minutes (5:30am-6am)
Body Weight Exercises (5:45pm-6:30pm)
Wednesday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Thursday:
HIIT Cardio for 20 minutes (5:30am-6am)
Body Weight Exercises (5:45pm-6:30pm)
Friday:
HST Workout for 45-55 minutes, 15-20 minutes of light cardio (5:45pm-7pm)
Sat/Sun: Active rest days, so normally I'll be out playing sports with friends or if I have nothing planned I'll go to the gym and swim for 30-45 minutes.
The body weight exercises include in any order I feel like: Pull-ups, Dips, Push-ups, Chin-ups, Ab/core work (hanging knee raises, crunches, etc.), any other full motion exercises using a bungee cord with handles.
Diet: (I drink 1.5 gallons of water a day on average, sometimes closer to 2 gallons)
20 Minutes prior to breakfast: 1x Anabolic Pump, 2x Hot Rox Thermogenic with 16oz water.
Breakfast (6:30ish am): ~550-600 cal shake
1 Light&Fit yogurt, 1/4cup skim milk, 1/4 cup frozen fruit, 4 tblspn dried egg white powder (48g Protein, 200 cal), 1/2 cup ground up oats from coffee grinder, 1 tblspn natty pb. Mmmm tasty.
2nd Meal (9:30 am):
2 scoops Isopure Zero Carb WPI: 50g Protein, 210 cal
1 cup green beans (or other low carb veggie)
2 grams flax seed oil/fish oil
Lunch (12:30 pm): (1x AP, 2x Hot Rox Thermo 15-20 prior)
1 Large Chicken Breast or 1.5 fillets tilapia baked
3/4-1 cup cook long grain brown rice
1.5 cup green beans (or other low carb veggie)
Multi-vitamin
4th Meal (3:30 pm):
2 scoops Isopure Zero Carb WPI: 50g Protein, 210 cal
1 cup green beans (or other low carb veggie)
2 grams flax seed oil/fish oil
5:15 pm: 2 scoops NO Xplode
Gym (5:45-7pm)
Dinner (7:30pm): (1x AP 15-20 mins prior)
1 Large Chicken Breast or 1.5 fillets tilapia baked
3/4-1 cup cook long grain brown rice
1.5 cup green beans (or other low carb veggie)
Pre-bed (10:00pm):
4 slices turkey bacon (8g Protein, 10g fat, 140 calories)
Sometimes a scoop of protein (105 cal)
Total daily calories: ~2500-2600
So far its been working pretty well, strength is still increasing and I'm leaning out. But I was thinking of adding another 20 minute set of HIIT to Mon/Wed/Fri mornings. What do you guys think?
- Get the Nabisco habit
