i'd really recommend trying the higher rep range during the depletion workouts. i seem to get a much better anabolic response at the carbup when i did it that way
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Carb Loading Phase, Wed PM
I could have done this cleaner, I will next week. Meal 1: 1.5 Cup Capt. Crunch 1 Cup Milk Meal 2: Donut Reeses Cup (I KNOW !!!) Meal 3: Tuna Mayo Pasta Meal 4: Donut Cookies Meal 5: Coco Puffs 1 Cup Milk Meal 6: Cot Cheese Totals: Calories 1615, Fat 48, Carb 241, Protein 78 |
Thursday Carb Loading Phase Last Day
Meal 1: Case Protein Oats Meal 2: Bagel 3 Fish Oil Meal 3: 2 Bagels Meal 4: Capt. Crunch Meal 5: Bagel n Peanut Butter Meal 6: Capt. Crunch Coco Puffs Cup of Milk Meal 7: Pasta Tuna Mayo Meal 8: Chicken (Skinless and Boneless) Bagel Meal 9: Soy Milk Whey Totals: Calories 4008, Fat 116, Carbs 553, Protein 228.5 Like I said, next week will be cleaner. |
Friday Power Lifting Day
Meal 1: Oats Egg Whites Fish Oil Meal 2: Soy Milk Whey Protein Power workout: Super-setted with corisponding number. 1)Deadlifts 3x5 1)Calf Raise 3x5 2)Flat Bench 3x5 2)Bent Over Row 3x5 3)Incline Bench 2x5 3)Pulldowns 2x5 Leg Press 3x5 4)Shoulder Press 3x5 4)Rear Laterals 3x5 5)Barbell Curl 2x5 5)Close Grip Bench 2x5 Meal 3: Chicken (Skinless/Boneless) Milk Meal 4: Oats Case Protein 2 Fish Oil Meal 5: Tuna Pasta Mayo (Light) Totals: Calories 1622, Fat 37.5, Carbs 170, Protein 226.5 I Loved this day, favorite day by far with the workout. |
[COLOR="rgb(255, 192, 203)"]Saturday No Workout[/COLOR]
Meal 1: Fish Oil Ham Slice Cot Cheese Low Carb Bread Egg White Meal 2: Nuts Tuna Celery Fish Oil Meal 3: Fish Oil Tuna Celery Meal 4: Nuts Soy Casein Protein Totals: Calories 1428, Fat 51.5, Carbs 58, Protein 156 |
Sunday Depletion Workout 1
Meal 1: Soy Milk Case Pro Low Carb Bread Fish Oil Depletion Workout: Leg Press 3x15 Leg Curls 3x15 Chest Press 3x15 Rows 3x15 Lat Raise 3x15 Seated Calf Raise 3x15 Bicep Curls 2x15 Pushdowns 2x15 Repeat ^ Abwork Meal 2: Tuna Low Carb Bread Cot. Cheese Miricle Whip Meal 3: Boneless/Skinless Chicken Low Carb Bread Meal 4: Chicken Again Bread Again Fish Oil Small salsa Totals: Calories 1302, Fat 31, Carbs 52, Protein 180.5 Better today, cleanin up the diet more. |
Ok, I haven't posted i a while and have a lot of updating to do.
I'm too lazy to do it. It's a pain in the ass posting all of what I ate. I keep track with pen and paper, thats good enough for me. I'll be on this diet for another 4-5 weeks. It's going well. I'll take pictures then. |
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