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Millennium Sports Technologies Rips and Shreds Packers!!

Sweet! Yeah man I been cutting carbs late. Pretty much for breakfast it's half grapefruit. Turkey bacon. Coffee black, and water. Couple days a week fried rice in morning with meat and grapefruit. Supper is meat and veggies no rice bread or starch at all. Lunch beef jerky can tuna or fruit. Some times shake. So i'm getting very low calorie. Yet not dropping weight as fast I i'd like to. But then again I know it takes time.
 
Diet is 60% protein, 30-35% fat, & 5-10% carbs. It is not a traditional Keto Diet which has Fat at 60-65% & protein at 30-35%
Your keeping protein high as possible to spare muscle while cutting.

I did this diet after already dropping 35lbs a few years ago. I had stalled for a month then switched to this diet
and i was eating about 200 more calories then i was eating when i stalled and lost 14lbs in the 1st month, then
an additional 16lbs over the next 3 months for a total of 30lbs lost in 4 months and this was after already losing
35lbs and having stalled out.

Dave Polumbo's Cutting Diet

For a 200lb man:

MEAL #1 5 whole eggs

MEAL #2 SHAKE: 50g Whey Protein with 1 tablespoon of All Natural Peanut butter (no sugar)

MEAL #3 Lean Protein Meal: 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4 SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5 Fatty Protein Meal: 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers)
with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6 SHAKE: 50g Whey with 1 tablespoon all natural peanut butter or 4 whole eggs and 4 extra whites

For a 250lb+ man:

Meal 1 6 whole eggs
Meal 2 50g whey with 2 tablespoons all natural peanutbutter
Meal 3 8oz chicken with 1/2 cup raw almonds
Meal 4 50 g whey with 2 tablespoon PB
Meal 5 8oz salmon with 1 cup asparagus (or other green vege) with 1 tablespoon olive or macadamia nut oil
Meal 6 50g Whey with 2 tablespoon all natural peanut butter or 6 whole eggs
 
Amazing progress Pack. I'm jealous tbh.
 
It's so exciting when I read a log in which the logger is making tremendous strides toward their goal. Pack's excitement and progress is showing through! Be proud man!
 
Did mile at track after work. Then did .80 miles treadmill after shoulder night.

Shoulders

seated db press: 50 lbs x 10,10,8

upright rows: 45 lbs straight bar x 12, 65 lbs x 10, 85 lbs x 8

lat machine pull downs: 135 lbs x 10, 10, 150 lbs x 10

standing side db raises: 20 lbs x 10,10,10

machine shrugs: 90 lbs x 12, 180 lbs x 10, 270 lbs x 8,

smith machine front press: 135 lbs x 10. 155 lbs x 10, 205 lbs x 8,
 
Hope everyone's weekend has been good. Went to Father in laws family reunion in slapout Alabama. lol about 2.5 hrs away from home. Had a good time then went to gym tonight for some cardio and sauna. 45 minutes 2.63 miles
 
packers6211 said:
Hope everyone's weekend has been good. Went to Father in laws family reunion in slapout Alabama. lol about 2.5 hrs away from home. Had a good time then went to gym tonight for some cardio and sauna. 45 minutes 2.63 miles
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Awesome. Hope you had fun at the reunion.
 
Mile at track today. Dead heat just hottttt! Did biceps at gym with one of the bros followed with 20 min sauana

Biceps:

Standing db raises: 30 lbs x 8 8 8 8

Spider db curls: 35 lbs x 10 10 8 8

Standing ez bar curls: 65 lbs x 10 85 lbs x 10 10 10

Machine preacher curls: 70 lbs x 12 12 12

2 sets 21's with 45 lb bar first set bar only 2nd ser added 10 lb plate on both sides
 
I couldn't imagine running in this heat.

Is softball still going on?
 
I can never make it past 10 minutes in the sauna, I'd probably die if i was in there for 20 minutes :)
 
Sometimes I wish my gym had a sauna, steam room and swimming pool... Most of the time I don't care but the odd time I fancy it
 
grinnell27 said:
Sometimes I wish my gym had a sauna, steam room and swimming pool... Most of the time I don't care but the odd time I fancy it
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Its nice to have. I dont usually use it all the time, but I do it every Friday after my workout before the weekend starts :)
 
Did mile at the track at lunch. It's hitting 90 Plus here in Bama along with 90 plus percent humidity. Then did legs with friends at gym. Later back with the brothers.

Legs:

4 plates x 12, 8 plates x 10, 14 plates x 8, 10 plates x 12 doing calf presses at end of each rep

seated leg ext: 90 lbs x 15,15,15

seated leg curls: 90 lbs x 15,15,12,

glute kick back machine: 70 lbs x 8,8 90 lbs x 8
 
It's been like that here in FL too. Screw this heat!
 
Went after work to do back with the brothers. Felt ok despite already going at lunch.

Back:

wide grip pull downs 100 lbs x 8,8,8

machine rows: 90 lbs x 10,10,10

db rows: 50 lbs x 8,8,5

straight bar dead lifts: 135 lbs x 10,10 did just 2 sets of these till leg heals up more.
 
jwa254 said:
Haha Pack going to the gym all day every day.
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It's amazing what happens to your energy levels when you look in the mirror or step on the scale and see PROGRESS! Keep rockin it Pack!!
 
Did mile at track today then hit up biceps.

Biceps

standing ez bar curls: 110 lbs x 8,6,5

db preacher single arm curls: 30 lbs x 10, 35 lbs x 10,8

cable high pully curls: 50 lbs x 10,8,8

db concentration curls: 30 lbs x 8,8,8

2 sets of 21's with straight bar and then straight bar plus 10 lbs on each side for last set.
 
Thanks wasme!! I'm weaker on biceps then everything else. After work went to gym and did chest with brothers and sauna. The 2 a days are whipping me something fierce.

Chest:

incline barbell press: 135 lbs x 10, 205 lbs x 8, 225 lbs x 6, 295 lbs x 1

flat db bench: 75 lbs x 8,10,10

peck deck: 150 lbs x 10, 10, 175 lbs x 10
 
Push it to the limit. LIMIT!

Solid workout as always, pack. How many days you got left on that bottle you think?
 
295 incline press. Wow
 
RegisterJr said:
295 incline press. Wow
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I agree! (as I'm recovering from incline DB twist presses using 50's!!). Pack, do you supplement with a good vitamin and glucosamine?
 
Hope everyone's day was good. I'm about over spent with these 2 a days and cardio in dead heat. Went to gym at lunch did just 2 laps around track mainly bc i ran late getting there and had to meet friends to lift. That and it hit 94 with 104 heat index. WE did triceps which suck because I forgot that was what me and the brothers had tonight. So I did double duty lol something i normaly don't do.

Triceps Lunch time

rope press downs: 90 lbs x 10,10,10

close grip bench: 135 lbs x 10,8,8

ez bar standing skull crushers: 65 lbs x 10,10,10

bench dips: body weight 8,8,6 I could use to never do these at all now I was suprised today.

v bar press downs: 90 lbs x 10,10,10

2nd tricep workout after work

super set rope press downs with over head rope ext: 100 lbs x 10,10,10, 10,10,10

seated db over head press: 60 lbs x 8,8,8

45 lb reverse curls 2 sets 10 reps

reverse cable curls: 120 lbs x 12,10,10

lying singe arm db crushers: 20 lbs x 10,10,10
 
I don't know how you do it. This heat keeps me out of the gym during lunch because I'll drench my work clothes afterwards.
 
You guys and the heat you endure! SMHS. Still killer sessions Pack!
 
Been one hell of a long week. So glad it's Friday. Hope everyone has a good weekend. Went to gym tonight with lil bro. Did 15 minutes treadmill then shoulders.

Shoulders:

seated db presses: 50 lbs x 10,8,8

lat machine pull downs: 135 lbs x 10, 10, 150 lbs x 8

chest press shrugs: 180 lbs x 10,10 270 lbs x 8

front military smith machine press: 135 lbs x 8, 155 lbs x 8, 175 lbs x 6

side db lat raises: 20 lbs x 10,10,10
 
Excellent workout. I tweaked my back Thursday. It's gotten a lot better since then, but I'm gonna be playing it safe for a bit to see if it completely heals. Crossing my fingers.
 
Finally getting caught up in here! Never doubted you were killing it as usual! Great work!! It's been crazy hot here as well! My son couldn't even finish out his last game of the season for getting nauseous from the heat and that was at 9:30 in the morning!
 
Happy Father's Day!
 
Happy Father's Day
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Great weekend guys and thanks!! I'm def putting it all in! Went the other day now down to 224.5 !! I had a great Father's day. Just chilled and went to see my new nephew. I will give final review tonight on this log. It's been a good ride.
 
Went to track today on lunch hit mile. It is now mid 90's in bama with extreme Humidity. Did biceps as well. Later back with lil brother

Biceps:

standing ez bar curls: 85 lbs x 8,6,6,6

standing db hammer curls: 30 lbs x 10,10,10

standing db curl: 30 lbs x 8,8,8

two sets of 21's with straight 45 lb bar last set with 20 lbs added.

two sets of 25 lbs db concentration curls

also added 2 sets of body dips 8,8
 
My arms are getting bigger lol but endurance is getting better as well. Felt lil off today though in terms of energy. Like something was off. Lifting wasn't as easy has it had been. My joints were super sore.
 
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