Hi all, trained and
killed the food today :)
Thursday, October 3nd
Grub Meal 1
2 cup egg whites
1 cheese gritt
1 dish mixed fruit
2 slices whole grain bread
1 high carb fruit yogurt
8 oz. orange juice
5g creatine monohydrate
Meal 2
9 oz. burger patty
1 large whole grain roll
2-3 handfuls french fries
Meal 3 (had to watch soccer)
1 serv. pro grainer:
40g protein
117g carbs
8g fat
2 sticks nature valley
5g creatine monohydrate
Meal 4
2 large breaded chicken strips
1 cup oats
2 tbspn brown sugar
1 slices whole grain bread
1 tbspn peanut butter
Meal 5
5 oz. chicken breast
4 oz. white flour pasta
1 slice cheese
1/4 cup almonds
Meal 6 (post workout)
30g whey protein
5g creatine monohydrte
2 slices white bread
1 cup mixed fruits
1 4-5" banana
Meal 7
2 cups sliced chicken
Brown sauce (lite)
1.5-2 cups brown rice
1 donut
Meal 8
1 can tuna
2 tbspn reg. mayo
2-3 cups whole grain pasta
3 tbspn peanut butter
Meal 9
1/2 cup cottage cheese
1 handful nuts
1 tbspn EVOO
NOTE: Quote:
I.
Have.
Never.
Been.
So.
Full.
EVER.
5.5kcals. I had some time off today doing hw so I ate when I could. I won't be eating this many cals tomorrow or it WILL catch up with me and I'll vom. But overall, I tore up the food like it was nothing.
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Iron Triceps
(biceps were too sore from my pulling/back day)...branchialis in particular.
Nasty day though.
DS = Drop Set
SS = Super Set
Weighted Dips
BW x 13
20 lbs x 12
25 lbs x 12
30 lbs x 9 -DS- BW x 6
Lying Extensions -SS-
DB Horizontal Extensions
50 lbs x 12 -SS- 20 lbs x 12
60 lbs x 12 -SS- 22.5 lbs x 12
65 lbs x 12 -SS- 25 lbs x 11
70 lbs x 8 -SS- 22.5 lbs x 13
Straightbar Pressdowns
85 lbs x 12 -DS- 45 lbs x 10
95 lbs x 10 -DS- 50 lbs x 10
95 lbs x 12 -DS- 50 lbs x 10
NOTE: Quote:
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Not much needed for triceps. I plan to start using frequency as a principle in my routines. Trust me, this split's worked great but it's time to give other routines a try. I always was prone to adrenal fatigue through frequency based programs, however not with 5kcals hehe.
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That's it! Thanks for reading!
Kev
