I started back on the program properly on tuesday, I was supposed to start last week, I did mondays workout but didnt do wed or fri, due to this that and the other
As I have had a couple of weeks off I ramped the weights, instead of sets across,
I ramped in small increments to see how strong I am at the moment, Ill probably ramp next week then continue with sets across the week after at the weight of my top set, which will hopefully be close to 5x5 PR's.
I was supposed to do fri workout tonight, but will have to do tommorow now, but for this week ill do a 1x5 on squat and bench, at a higher weight than mondays top set, ill start on the proper intensity 1x5 sets next week.
I have decided to get back on a high protein/fat diet mon-fri with a carb up at weekends, which isnt far from what im on now, heres what my diets going to look something like this mon-fri
Scrambled Eggs x6, olive oil, cheese, 2x pears
Chicken salad with 200g chicken
150g brazil nuts/ whey protein drink
Chicken salad again
250g burger with cheese and veg
Salmon fillets & veg
This should yield about 3500 cals, 300g protein, and about 260 grams fat.
I havent worked out the weekend yet, but ill sort that out in the next couple of days