Monday April 11
Training. Today was the beginning of the week...Full body Push training today...biggest exercise today were my Squats...this week i mixed it up a little bit and did Box Squats...Its a regular squat but you put a bench behind you and aim for your butt to touch the bench before coming back up...This is a good way to make sure your getting a full extension and to take momentum away at the bottom of the movement...in other words, makes it a bit harder but more effective.
Meals. #1 I had my planned meals today Raisin bran crunch cereal, 3 eggs, and a piece of ezekiel bread with jelly meal
#2 Greek yogurt, banana, and two pieces of Ezekiel bread (www.foodforlife.com) with peanut butter
#3 subway club 12 inch meal
#4 two turkey and provolone sandwiches on Ezekiel bread with olive oil mayonnaise
#5 protein shake with MCT oil meal
#6 Two boneless skinless chicken breasts with one cup of broccoli with butter. Whew! Total calories? I'll start monitoring this.
Tuesday April 12
Training. Full body pull/stretch..main lift today is the Deadlift... this exercise focuses on the strength of the back, core and hamstrings...nice and tight back and core going down than a steady strong lift all the way up until your standing up straight...
Meals. Eating was much needed today since I was training from 530 AM- 8 PM...I had seven meals today...the first 4 had a gram break down of 75 Carbs, 40 Protein, and 15 Fat...The last 3 meals had only 40 g protein and 15g fat....Since my time now is to trim weight and fat there are no carbs allowed after 4 pm except on my "refeed" days which are either Wednesday or Sunday...
Wednesday April 12
Training. Today is my day off from lifting...But my cardio has to be done...I'm suppose to be doing 300 calories a day of cardio but i didnt have time to do mine on Monday so today im going to have to double up to 600 calories....
Meals. The eating stayed on track just like Monday the 11th except for the fact that I had my "re-feed" meal tonight which ended up being a Sasquatch pizza from Transmetropolitan (www.yelp.com/biz/transmetropolitan-athens). This is basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which wont be a problem!!! I hope... in Athens, GA....This basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which wont be a problem!!! I hope... in Athens, GA....This is basically two pizzas in one...they start by making a cheese pizza first then they add their supreme toppings with extra meat then they add another layer of cheese to top it off...then BAKE!!! The perfect meal to completely restore your body back to neutral as long as tomorrow I really have to go hard in my workout which won't be a problem!!! I hope...This meal might seem like a "cheat" but I've planned it into my 16 week program. If your main goal is to lose weight and keep it off, sorry, you generally don't get a "cheat" meal.
More later this week. Body fat is coming down...
More later this week. Body fat is coming down...
