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I just finished cutting and my log was great. It really kelped me keep on track and look at my progress........
http://anabolicminds.com/forum/workout-logs/96809-walking-6pac-aug-7.html#post1467531
Im going to start some DC training and nutrition plan on monday. I am going to losen up the diet this weekend. I'll feel crappy and want to get back on the diet 100% monday so it's a good thing. Here's how I'll be working up to eating, the DC way.
I'm def not going to start of with this many of anything but by sept I'd like to be somthing like this.
Meal 1:
6 whole eggs
8oz OJ
1/2 cup oats (dry)
16oz skim milk
1/2 cup fat-free plain yogurt
Meal 2:
50gr protein powder
2 peices whole wheat bread
1banana
2tbs natty peanut butter
Meal 3:
8-10oz Chicken or fish
1/4 cup Long Grain Rice
1/2 cup green beans
Post Workout:
50-75gr protein powder
2 cups Oatmeal (dry)
Meal 5:
8-10oz chicken or fish
1/4 cup long grain rice
1/2 cup green beans
Meal 6 & 7:
8oz 90/10 ground beef
1 cup brocoli
1TBS EVOO
Before Bed:
2 scoops Milk Protein
Daily Macros
Protein: ~450gr
Carbs: ~300gr
Fat: ~100gr
Calories: ~4,000
Training
WORKOUT A
Chest
1: Incline Smith
2: Flat DB Bench
3: Decline smith Bench (maybe weighted Dips?)
Shoulders
1: Seated Smith Press to the front
2: Seated DB Over head press
3: Standing Behind the head BB press
Triceps
1: Reverse Grip Smith Bench
2: Skull Crushers (rp 15-30)
3: CB Smith Bench
Back Width
1: Rack Pull Ups to the front
2: Lat Pull Down to the back
3: Pull Ups
Back Thickness
1: Rack Deads
2: T-Bar Row
3: Full Deads
WORKOUT B
Bicep
1: Alternateing DB curls
2: Standing BB curl
3: Seated DB curls
Forearm
1: Hammer curls
2: Reverse Grip BB Curls
3: Rev Grip DB Preacher curls
Hammy's
1: Sumo Heel Leg Press
2: Lying Leg Curl
3: Stiff Deads
Quads (6-8 heavy 3-5min rest 20rep set)
1: BB Squat
2: Smith squat
3: Hack Squat
Calve's
Seated
Standing
Hack squat raise
http://anabolicminds.com/forum/workout-logs/96809-walking-6pac-aug-7.html#post1467531
Im going to start some DC training and nutrition plan on monday. I am going to losen up the diet this weekend. I'll feel crappy and want to get back on the diet 100% monday so it's a good thing. Here's how I'll be working up to eating, the DC way.
I'm def not going to start of with this many of anything but by sept I'd like to be somthing like this.
Meal 1:
6 whole eggs
8oz OJ
1/2 cup oats (dry)
16oz skim milk
1/2 cup fat-free plain yogurt
Meal 2:
50gr protein powder
2 peices whole wheat bread
1banana
2tbs natty peanut butter
Meal 3:
8-10oz Chicken or fish
1/4 cup Long Grain Rice
1/2 cup green beans
Post Workout:
50-75gr protein powder
2 cups Oatmeal (dry)
Meal 5:
8-10oz chicken or fish
1/4 cup long grain rice
1/2 cup green beans
Meal 6 & 7:
8oz 90/10 ground beef
1 cup brocoli
1TBS EVOO
Before Bed:
2 scoops Milk Protein
Daily Macros
Protein: ~450gr
Carbs: ~300gr
Fat: ~100gr
Calories: ~4,000
Training
WORKOUT A
Chest
1: Incline Smith
2: Flat DB Bench
3: Decline smith Bench (maybe weighted Dips?)
Shoulders
1: Seated Smith Press to the front
2: Seated DB Over head press
3: Standing Behind the head BB press
Triceps
1: Reverse Grip Smith Bench
2: Skull Crushers (rp 15-30)
3: CB Smith Bench
Back Width
1: Rack Pull Ups to the front
2: Lat Pull Down to the back
3: Pull Ups
Back Thickness
1: Rack Deads
2: T-Bar Row
3: Full Deads
WORKOUT B
Bicep
1: Alternateing DB curls
2: Standing BB curl
3: Seated DB curls
Forearm
1: Hammer curls
2: Reverse Grip BB Curls
3: Rev Grip DB Preacher curls
Hammy's
1: Sumo Heel Leg Press
2: Lying Leg Curl
3: Stiff Deads
Quads (6-8 heavy 3-5min rest 20rep set)
1: BB Squat
2: Smith squat
3: Hack Squat
Calve's
Seated
Standing
Hack squat raise
