|
Last day on this Bigger, Leaner, Stronger workout routine. I've compiled the exercises, rep ranges, and ALL the data since day one and created my "ideal" workout. It takes everything that has been effective for my muscle gains thus far and eliminates the junk/filler, so it's completely streamlined!
As far as food, tomorrow will be my last day under 1900 calories *cheers* and taking a jump up to 2550 to start (that's a little less than 10% above my TDEE).
I expect no stability to my weigh-ins for a week or two as my body adjusts, but then, slowly gain some muscle again!
Surprisingly, I barely lost muscle these past couple months while losing fat. I just realized how skinny I still am and how much work is left to do 😧.
It's a fun process, but a really long one! I'll continue to develop strength with a little size, but then in January, it's time to go solely for size! 💪🏻
My mini-goal (highly-attainable) is to be able to bench 200# by the end of the year 🤞🏻
Biceps, Triceps, Core
Close-Grip BB Bench Press:
Warm-up x2 sets
3 hard sets 4-6
BB Bicep Curls:
3 sets 4-6
Triceps Extensions:
3 sets 4-6
Hammer Curls:
3 sets 4-6
Knee Raises (Captains Chair):
2 sets of 30
|
71,7 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
|
|
1868 kkal
|
Lemak: 29,62g | Prot: 193,35g | Karb: 205,50g.
Makan Pagi: Malt-O-Meal Frosted Mini Spooners Whole Grain Wheat Cereal, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Valu Time 1% Low Fat Milk, Isernio's Premium Ground Chicken. Sebelum Makan Siang: Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate. Makan Siang: Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Carrots, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream), Ocean Spray Diet Cranberry Spray Juice. Makan Malam: Hidden Valley Fat Free Ranch Dressing, Winco Foods 1% Low-Fat Chocolate Milk, Valu Time 1% Low Fat Milk, Basmati Rice, Chicken Thigh (Skin Not Eaten), S&W Organic Pinto Beans. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
|
|
2688 kkal
|
Latihan:
Memasak - 45 menit, Istirahat - 4 jam dan 30 menit, Mengemudi - 1 jam dan 15 menit, Bus Driving - 7 jam dan 30 menit, Tidur - 7 jam dan 30 menit, Mandi - 30 menit, Menonton Televisi - 1 jam, Angkat Besi - 1 jam. lagi...
|
berat badan stabil
|