Weight 7:00 = 183lbs
Meals
8:30- Coffee with cream
10:00- half cup of cottage cheese with 50g Almonds
11:30- Spinach + Kale salad with a can of filleted herring.
13:30- Same as previous meal.
15:00- 50g Almonds.
18:00- Post workout shake 1 Scoop whey isolate, 1tb coconut oil, 5g creatine and 5g glutamine.
19:00- 1 cup skinless chicken with 1 cup of broccoli and alfredo sauce.
Chest + Triceps
Flat barbell bench deload (145x5, 165x5, 185x5)
Incline dumbbell press ( 3 sets of 10)
Dips (3 sets of 15)
Tricep rope pulldowns (4 sets of 15)
July 19/13
I did not weigh myself today.
Meals
8:30- Coffee with cream
10:00- half cup of cottage cheese with 50g Almonds
11:30- 1 cup of chicken with 1 cup of broccoli and alfredo sauce
13:30- Spinach + Kale salad with a can of filleted herring.
15:00- 50g Almonds.
18:00- Post workout shake 1 Scoop whey isolate, 1tb coconut oil, 5g creatine and 5g glutamine.
19:00-1 cup of steamed mussels with a garlic butter sauce.
22:00- 3 whole eggs.
Legs
Despite doing a deload this was an exhausting day. 1 the fact that it's legs on no carbs, and 2 I took my girlfriend for her first leg day, which was probably not a great idea lol. Low carbs does not make for a very tolerant teacher and I was likely too harsh with my criticisms and my demands for perfection.
Barbell Squats (145x5, 185x5, 185x5)
Hack Squat machine ( 3 sets of 12)
Lying leg curls ( 5 sets of 15)
Bodyweight Squats ( 3 sets of 20)
July 20/13
Weight 7:00- 178lbs (First time here in awhile...)
Meals
9:00 - Small iced coffee from Tim Hortons with no sugar base.
11:00 - Spinach Salad with low carb dressing.
12:00 - Can of mustard sardines.
13:00 - Some more sardines...
14:00 - 5 piece chicken nuggets from Wendy's...oops
15:00 - Shake 1 Scoop whey isolate, 1tb coconut oil, 5g creatine and 5g glutamine.
16:00 - 3 Bacon Strips with a ceasar salad and sliced tomato
My calories were a a little low this day I think. I also did not do any training today.
July 21/13
I did not weight myself today.
Meals
10:00 - 5 eggs and 1.5 tbsp of coconut oil.
11:00 - medium iced coffee from Tim Hortons with no sugar base.
12:00 - Spinach Salad with low carb dressing.
13:00 - Another 5 piece chicken nuggets from Wendy's.
15:00 - Shake 1 Scoop whey isolate, 1tb coconut oil, 5g creatine and 5g glutamine.
16:00 -1 can of tuna.
20:00 - I noticed my protein and calories were low so again 1 more shake with coconut oil.
I did not train today.
No comments:
Post a Comment