This is just my body adapting to the new caloric range. It's gonna be bumpy for another week or two.
I may have time for more, but here's the plan...
Pull-ups: 1 set to failure
DB Incline Bench Press: 1x warm-up set 3 hard sets 4-6 reps
Bent Over BB Rows: 3 sets 4-6 reps
Close-Grip BB Bench Press: 2 sets 4-6 reps 1 set to failure
Underhand Lat Pull-down: 3 sets to failure
**SUPER-SET**
Overhead Plate Raises: 3 sets 25 reps
Pec Deck Machine: 3 sets to failure
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72,3 kg
Sejauh ini Berkurang: 0 kg.
Sisa: 0 kg.
Diet diikuti: Cukup Baik.
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2946 kkal
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Lemak: 74,54g | Prot: 213,74g | Karb: 378,50g.
Makan Pagi: Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Isernio's Premium Ground Chicken, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs. Sebelum Makan Siang: Now Sports Carbo Gain, 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, Ocean Spray Diet Cranberry Spray Juice, Fiber One Chocolate Caramel and Pretzel Bar, Fiber One 90 Calorie Lemon Bar. Makan Malam: Market Basket Teriyaki Beef Tips, Teriyaki Chicken, Shrimp Teriyaki (Shrimp with Soy-Based Sauce) (Mixture), Panda Express Chow Mein. Setelah Makan Malam: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. lagi...
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2604 kkal
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Latihan:
Duduk - 1 jam, Mandi - 15 menit, Mengemudi - 1 jam dan 15 menit, Bus Driving - 7 jam dan 30 menit, Tidur - 7 jam dan 30 menit, Memasak - 15 menit, Istirahat - 5 jam dan 15 menit, Angkat Besi - 1 jam. lagi...
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Memperoleh 4,8 kg dalam 1 minggu
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