|
I now see what it takes to make good gains and I've set up a nice strategy here by simplifying things...
4150 calories weekly surplus (just over a pound of fat and muscle to be gained):
Sundays- 450 (+450)
Mondays- 700 (+1150)
Tuesdays- 450 (+1600)
Wednesdays- 700 (+2300)
Thursdays- 700 (+3000)
Fridays- 450 (+3450)
Saturdays- 700 (+4150)
Gym schedule...
Sundays: OFF
Mondays: 1.5hrs
Tuesdays: OFF
Wednesdays: 3hrs
Thursdays: 2.5hrs
Fridays: OFF
Saturdays: 2.5hrs
That's 9 1/2 hours of hump-busting at the gym per week and a ton of food. THIS. WILL. WORK.
Discipline, determination, and a good plan will get you everywhere in this game. These are learned skills, but they're more important than food or exercise in the long run.
|
68,3 kg
Sejauh ini Berkurang: 3,4 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
|
|
3466 kkal
|
Lemak: 110,56g | Prot: 194,15g | Karb: 421,53g.
Makan Pagi: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs. Sebelum Makan Siang: Winco Foods 1% Lowfat Chocolate Milk, Starbucks Caffe Americano (Grande), 85 Degrees Berrytale, Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder. Makan Malam: Morning Fresh Farms Cottage Cheese 4%, Stouffer's Classic Chicken Enchiladas, Schwan's Strawberry Cheesecake Ice Cream, Baby Spinach, Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
|
|
3066 kkal
|
Latihan:
Memasak - 1 jam, Motorcycle Riding - 2 jam dan 30 menit, Istirahat - 2 jam, Berbelanja - 30 menit, Tidur - 6 jam dan 30 menit, Mandi - 15 menit, Mengemudi - 2 jam, Menonton Televisi - 8 jam dan 15 menit, Pekerjaan Rumah Tangga - 1 jam. lagi...
|
Memperoleh 3,2 kg dalam 1 minggu
|