Quote:
Originally Posted by chrispghmuscle  welcome to the dungeon, great to have you aboard. Post your diet and training routine |
Sample Diet:
Meal 1: ON
100% whey protein shake
Meal 2: 4 whole eggs, 1slice ww toast, 1 cup of oats
Meal 3: Tuna Sandwich on ww bread, fruit
Meal 4(Post workout): ON 100% whey protein shake
Meal 5: Huge dinner usually with chicken or steak n potatoes n veggies
Meal 6: Plain yogurt with Fruit, flaxseed, sunflower seeds, n splenda
Workout(uses pyramid sets on everything):
Day 1-Chest:
Flat bench 3x12,10,8
Incline Bench 3x12,10,8
Cable Flys 3x12,10,8
Burnout on pushups
Day 2-Back n Bi:
T-bar 3x12,10,8
Seated cable row or machine row 3x12,10,8
Lat pulldown 3x12,10,8
Preacher curl 3x12,10,8
Hammer curl 3x12,10,8
Seated cable curl 3x12,10,8
Day 3-Delts n Tri:
Seated Db press 3x12,10,8
Machine press 3x12,10,8
Lateral raises 3x10
reverse fly for rear delts 3x10
Skullcrushers 3x12,10,8
Pressdowns 3x12,10,8
Weighted Dips 3x10
Cable kickbacks 3x12,10,8
Day 4: Rest
Day 5- Bi n Tri(routines from above)
Day 6,7: Rest
Thnx for the support guys, tell me wut u think
