Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
As usual, did a lot of foam rolling, stretching and mobility drills. Worked my upper body mobility by smashing and rolling the muscles surrounding the thoracic spine area. Did some stretching too with a resistance band.
Treadmill Intervals
3:00 min warm-up
(20s all out effort : 10s rest) x 5 rounds -> 12.5 km/h at 12% incline
5:00 min cooldown
Tough shit. I should be doing around 8-10 rounds but was already totally exhausted by the 5th round so I have to stop it prematurely. I'm totally out of condition. Need to slowly work my way up on this one. Step by step.
yun oh tabata style of intervals hehehehe. how is your knee doing pala? cleared naba for lower body training?
Cleared na bossing. Last saturday pa. It was just a trigger point on my vastus medialis which causes the referred pain to my left knee. I just smashed and rolled over the nasty and painful trigger point and voila, parang milagro, nawala yung left knee pain! :lol
Oo nga bossing. I was already beginning to worry that my knee might have suffered from internal structural damage. Buti na lang I was very persistent in foam/ball rolling some sore areas all over my body. Basically, it's a self inflicted pain, in a good way though. Masokista eh!
Parang ang nangyari, fight pain with pain! Hahahaha! :twitcy:
Panuod ko na ung vid brah. Is that Muse playing in the BG? Nice choice brah! And mukhang malungkot nga sa disyerto malapit ba yung location mo sa capital? Or the same din ung ambiance dun?
Panuod ko na ung vid brah. Is that Muse playing in the BG? Nice choice brah! And mukhang malungkot nga sa disyerto malapit ba yung location mo sa capital? Or the same din ung ambiance dun?
Yup. Muse is playing in the background. Great music while driving! :P
I work and live here in one of the Industrial City of Saudi Arabia. It's 300+ km away from the nearest city which is Jeddah. Medyo malungkot, pero sanay na rin. I've been here for almost 9 years already.Off to gym to move, push and pull some iron! :lol
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 2 1) Box Squat (6 sets x 4 reps)
- Warm up: 20kg x 8, 30kg x 6, 40kg x 4, 50kg x 2, 60kg x 1
- Work set: 65kg x 4 x 5, 70kg x 4
* Used conservative weight on this one. Did some form correction especially the tilting of the bar from left to right when fatigued. Overall, good weight, felt strong especially on the last set. Ready to go 75kg next week? We'll see.
2) DB Goblet Squat (4 sets x 5 reps)
- Work set: 55lb x 5, 60lb x 5 x 3
* Good form all through out the sets.
3) Barbell Split Squat (3 sets x 12 reps)
- Work set: 30kg x 12 x 2 (per side)
* Felt strong on the first two sets, quads are already toasted by the last set and was badly struggling on the last few reps.
4) Decline Sit Ups (3 sets x 18 reps)
- Work set: BW x 18 x 3
* Finally got a good rhythm on this one. Finished first two sets strong, had to stop a few times on the last set to complete 18 reps.
Great workout! Felt strong and full of energy all throughout.
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Treadmill Brisk Walk (18 mins)
10-15% incline gradually increased every 2 mins at 5 km/h
As usual, took the day as rest day, not actually full rest per se, it's more like active rest. Did the usual foam rolling, stretching and mobility drills and a little bit of slow and boring cardio just to keep the body moving.
Did also the usual SUNDAY RITUAL of buying and prepping all the foods for the week.
Today's lesson is all about re-evaluation of our gainer status. It's been 6 weeks now since high intensity intervals are incorporated on our training regime and that's more than enough time now to check if our G-Flux (energy balance, calorie in vs calorie spent) balance is well calibrated for our goals.
What Kind of Gainer Are You?
Assuming you’ve achieved 80% compliance or greater with your lessons, habits, workouts, and intervals…
If you’ve gained 18+ pounds so far — you’re an Easy Gainer.
If you’ve gained less than 9 pounds so far — you’re a Hard Gainer.
If you’ve gained between 9 – 18 pounds so far — you’re a Medium Gainer.
I have gained 5 kg (11 lbs) from the start and have over 85% compliance (habits, training, assignments) so that means I'm still considered as a Medium Gainer. Cool! :^^
Adjustments on nutrition and training will be discussed on future lessons.
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 1 1) Snatch Grip Deadlift (6 sets x 4 reps)
- Warm up: 40kg x 8, 50kg x 6, 60kg x 4, 70kg x 2, 75kg x 1
- Work set: 75kg x 4 x 4, 75kg x 2, 70kg x 4
* First 4 sets went well but grip started to fail on the last rep of 4th set. 5th set was a disaster. Grip was toasted especially my left arm. Did only two reps. Had to deload on the last set which is still a struggle with the left hand grip. I think I went overboard with this one, pushed my CNS through the limit, left forearm was trembling afterwards. This snatch-grip variant is really taxing to the traps and forearm. =(
2) Alternating Barbell Lunge (4 sets x 5 reps)
- Work set: 50kg x 5, 45kg x 5 x 3 (per side)
* Tried 50 kg, form is good but I was trembling for unknown reasons. Probably because of the heavy snatch grip deadlift. Had to settle for 45kg for the rest of the sets.
3a) Lying Leg Curl (3 sets x 8 reps)
- Work set: 20kg x 8, 25kg x 8, 20kg x 8
* Good form, less ROM on the last set due to calf already locking up again.
3b) Leg Press (3 sets x 10 reps)
- Work set: 80kg x 10, 85kg x 10, 90kg x 10
* Good weight. A little bit easy. Not enough challenge. Need to add weight next time.
4) Cable Woodchopper (3 sets x 10 reps)
- Work set: 30kg x 12 x 3 (per side)
* Nailed the form on this one. Felt it on the obliques.
Tough workout! Very intense, but I'm not fully satisfied with the performance due to the grip failing on the Snatch Grip Deadlift. Will try to improve next time.
1. Anti-Cancer – Green tea contains a powerful antioxidant called epigallocatechin gallate (EGCG) which has been shown to kill / inhibit the growth of cancer cells while leaving healthy tissues unharmed.
2. Promotes Brain Health – EGCG is able to cross the blood brain barrier and can help lower levels of inflammation in the brain.
3. Helps With Weight Loss – Consuming green tea increases your metabolism which allows your body to burn fat more efficiently.
4. Improves Oral Health – Green tea kills bacteria in your mouth which can decrease dental plaque and helps eliminate bad breath.
5. Lowers Bad Cholesterol – Regular consumption of green tea can help lower bad cholesterol levels (LDL cholesterol).
6. Helps Prevent Blood Clots – EGCG can inhibit the formation of abnormal blood clots which are the leading cause of heart attacks and strokes.
7. Increases Immunity – EGCG increases the number of immune cells (T-cells) which can help suppress autoimmune diseases.
8. Slows The Aging Process – the antioxidants of green tea help protect us against free radicals that come about by day to day activities such as exercise, breathing and eating. Neutralizing these free radicals with the antioxidants in green tea slows the aging process.
Sarap ba yan? Nakakatakot kasi baka ma jebs ng wala sa oras hehe
Masarap kung may honey + lemon. Puwede rin kung isabay sa pagkain ng dates. For me, I prefer it plain and boring though. No sugar nor sweetener. :twitcy:
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Stationary Bike Intervals (20 mins)
3:00 min warm-up
(00:30s all out effort (level 6) / 01:00min active recovery (level 2)) x 7 rounds
5:00 min cooldown
Did the usual mobility stuffs. Voodoo flossing, foam rolling and some dynamic stretches.
Felt good with the intervals. Pushed myself to the limit again and thank god, no signs of asthma attack afterwards.
Comments
Fixed it for you brah. Let me know kung may problema pa rin.
- 5 whole eggs
- 1 palm ground mutton
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 1:30 PM
- 10oz grilled chicken breast fillet
- 1 fist spinach
- 2 fist romaine lettuce
- 1 fist yellow bell pepper
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:45 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 - 7:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 9:10 PM
- 9oz chicken breast fillet
- 2 fist cauliflower
- 1 fist red bell pepper
- 2 tbsp ghee
- 2 tbsp salsa
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
60.8 kg
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
As usual, did a lot of foam rolling, stretching and mobility drills. Worked my upper body mobility by smashing and rolling the muscles surrounding the thoracic spine area. Did some stretching too with a resistance band.
Treadmill Intervals
3:00 min warm-up
(20s all out effort : 10s rest) x 5 rounds -> 12.5 km/h at 12% incline
5:00 min cooldown
Tough shit. I should be doing around 8-10 rounds but was already totally exhausted by the 5th round so I have to stop it prematurely. I'm totally out of condition. Need to slowly work my way up on this one. Step by step.
Cleared na bossing. Last saturday pa. It was just a trigger point on my vastus medialis which causes the referred pain to my left knee. I just smashed and rolled over the nasty and painful trigger point and voila, parang milagro, nawala yung left knee pain! :lol
Parang ang nangyari, fight pain with pain! Hahahaha! :twitcy:
ironic ano? Every now and then when i do rolling for my back i hate ung pinaka process kasi minsan naluluha ako sa sakit.
PEACE OUT!
Yup. Muse is playing in the background. Great music while driving! :P
I work and live here in one of the Industrial City of Saudi Arabia. It's 300+ km away from the nearest city which is Jeddah. Medyo malungkot, pero sanay na rin. I've been here for almost 9 years already.Off to gym to move, push and pull some iron! :lol
59.5 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 2
1) Box Squat (6 sets x 4 reps)
- Warm up: 20kg x 8, 30kg x 6, 40kg x 4, 50kg x 2, 60kg x 1
- Work set: 65kg x 4 x 5, 70kg x 4
* Used conservative weight on this one. Did some form correction especially the tilting of the bar from left to right when fatigued. Overall, good weight, felt strong especially on the last set. Ready to go 75kg next week? We'll see.
2) DB Goblet Squat (4 sets x 5 reps)
- Work set: 55lb x 5, 60lb x 5 x 3
* Good form all through out the sets.
3) Barbell Split Squat (3 sets x 12 reps)
- Work set: 30kg x 12 x 2 (per side)
* Felt strong on the first two sets, quads are already toasted by the last set and was badly struggling on the last few reps.
4) Decline Sit Ups (3 sets x 18 reps)
- Work set: BW x 18 x 3
* Finally got a good rhythm on this one. Finished first two sets strong, had to stop a few times on the last set to complete 18 reps.
Great workout! Felt strong and full of energy all throughout.
PEACE OUT!
- 6 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 2:05 PM
- 2.5 palm grilled chicken breast fillet
- 1 fist spinach
- 2 fist romaine lettuce
- 1 fist yellow bell pepper
- 2 tbsp extra virgin olive oil
- 2 tbsp balsamic vinegar
- 1/4 cup almonds
* 1 tablet multivitamin
SUPERSHAKE #1 (Pre-Workout) - 4:15 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:30 PM
- 9.5oz lean beef
- 2 fist cabbage
- 1 fist yellow bell pepper
- 1 fist zucchini
- 2 tbsp ghee
- 2 cups of white rice
* 1 tablet multivitamin
* 5g Fish Oil
Couldn't be more happier with the result and gainzzzzz brah! :lol
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:51 AM
- 4-5 fist mixed vegetables (iceberg lettuce, romaine lettuce, jarjeer, cucumber, carrots, red/green/yellow bell pepper, parsley, mung bean sprouts)
- 1 palm grilled chicken
- 1/2 palm breaded fish
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
SUPERSHAKE #1 - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
SUPERSHAKE #2 - 7:05 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER - 8:25 PM
- 6.5oz chicken breast fillet
- 4.5oz lean beef
- 2 tbsp ghee
- 4 fist romaine lettuce
- 1 fist red bell pepper
- 1 tbsp soy sauce
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
59.5 kg
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Treadmill Brisk Walk (18 mins)
10-15% incline gradually increased every 2 mins at 5 km/h
As usual, took the day as rest day, not actually full rest per se, it's more like active rest. Did the usual foam rolling, stretching and mobility drills and a little bit of slow and boring cardio just to keep the body moving.
Did also the usual SUNDAY RITUAL of buying and prepping all the foods for the week.
PEACE OUT!
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 11:40 AM
- 4-5 fist mixed vegetables (iceberg lettuce, romaine lettuce, jarjeer, cucumber, carrots, parsley, black olives, zucchini)
- 2 palm grilled chicken
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:00 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:40 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER- 8:10 PM
- 8.5oz chicken breast fillet
- 2 tbsp ghee
- 1 fist yellow bell pepper
- 3 fist red cabbage
- 2 tbsp salsa
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
60 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
UPPER BODY DAY 1
1a) Kneeling Cable X-Row (3 sets x 8 reps)
- Work set: 25kg x 8 x 3
* Great form. Felt it on the rear delts and rhomboids.
1b) Cable Crossover (3 sets x 8 reps)
- Work set: 30kg x 8 x 3
* Awesome form. Felt it right in the middle of the pecs. Great warm-up before the heavy bench press sets.
2a) Barbell Bench Press (6 sets x 4 reps)
- Warm up: 40kg x 8, 50kg x 6, 55kg x 4, 60kg x 1
- Work set: 65kg x 4 x 6
* Form is good on the first 4 sets. Started to break down on the 5th and 6th sets. Will stick with the same weight.
2b) T-Bar Row (6 sets x 4 reps)
- Work set: 55kg x 4 x 6
* Good form. Held for 2 secs at the top before releasing for another rep.
3a) Standing DB Seesaw Press (3 sets x 12 reps)
- Work set: 30lb x 12 x 4
* Good form. Felt some snapping sound on my left shoulder. No pain but I should definitely be wary.
3b) V-Bar Pulldown (3 sets x 12 reps)
- Work set: 50kg x 12 x 2, 50kg x 10, 40kg x 8
* Good weight, felt short on the 3rd set. Deloaded and squeezed some more reps for an extra set.
Felt great all throughout the workout. Full of goddamn energy. Rest times are very minimal.
PEACE OUT!
Today's lesson is all about re-evaluation of our gainer status. It's been 6 weeks now since high intensity intervals are incorporated on our training regime and that's more than enough time now to check if our G-Flux (energy balance, calorie in vs calorie spent) balance is well calibrated for our goals. I have gained 5 kg (11 lbs) from the start and have over 85% compliance (habits, training, assignments) so that means I'm still considered as a Medium Gainer. Cool! :^^
Adjustments on nutrition and training will be discussed on future lessons.
PEACE OUT!
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 12:15 PM
- 2-3 fist mixed vegetables (cabbage, carrots, onions, cucumber)
- 1/2 whole chicken (tikka, grilled)
- 1 bowl soup (with egg and beef)
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:10 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:40 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER- 8:25 PM
- 10oz chicken breast fillet
- 2 tbsp ghee
- 1 fist red bell pepper
- 3 fist cabbage
- 2 tbsp salsa
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
60 kg
Dynamic Warm Up (10-20 mins)
- Foam Rolling
- Stretching
- Mobility Drills
LOWER BODY DAY 1
1) Snatch Grip Deadlift (6 sets x 4 reps)
- Warm up: 40kg x 8, 50kg x 6, 60kg x 4, 70kg x 2, 75kg x 1
- Work set: 75kg x 4 x 4, 75kg x 2, 70kg x 4
* First 4 sets went well but grip started to fail on the last rep of 4th set. 5th set was a disaster. Grip was toasted especially my left arm. Did only two reps. Had to deload on the last set which is still a struggle with the left hand grip. I think I went overboard with this one, pushed my CNS through the limit, left forearm was trembling afterwards. This snatch-grip variant is really taxing to the traps and forearm. =(
2) Alternating Barbell Lunge (4 sets x 5 reps)
- Work set: 50kg x 5, 45kg x 5 x 3 (per side)
* Tried 50 kg, form is good but I was trembling for unknown reasons. Probably because of the heavy snatch grip deadlift. Had to settle for 45kg for the rest of the sets.
3a) Lying Leg Curl (3 sets x 8 reps)
- Work set: 20kg x 8, 25kg x 8, 20kg x 8
* Good form, less ROM on the last set due to calf already locking up again.
3b) Leg Press (3 sets x 10 reps)
- Work set: 80kg x 10, 85kg x 10, 90kg x 10
* Good weight. A little bit easy. Not enough challenge. Need to add weight next time.
4) Cable Woodchopper (3 sets x 10 reps)
- Work set: 30kg x 12 x 3 (per side)
* Nailed the form on this one. Felt it on the obliques.
Tough workout! Very intense, but I'm not fully satisfied with the performance due to the grip failing on the Snatch Grip Deadlift. Will try to improve next time.
PEACE OUT!
Green tea muna pag may time! :lol
Masarap kung may honey + lemon. Puwede rin kung isabay sa pagkain ng dates. For me, I prefer it plain and boring though. No sugar nor sweetener. :twitcy:
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
MUSCLE LUNCH - 12:15 PM
- 2-3 fist mixed vegetables (iceberg lettuce, romaine lettuce, jarjeer, cucumber, carrots, mung bean sprouts)
- 1.5 palm grilled chicken
- 1 bowl vegetable clear soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:05 PM
- 1 cup green tea (sweetened with stevia)
SUPERSHAKE #1 - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist spinach
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER- 8:15 PM
- 10oz fried fish
- 1 tbsp coconut oil
- 3 fist cabbage
- 2 fist zucchini
- 500ml water
* 1 tablet multivitamin
* 5g Fish Oil
Body Weight
60.1 kg
Corrective Exercises and Mobility Drills (30 mins)
- Foam Rolling
- Stretching
- Mobility Drills
Stationary Bike Intervals (20 mins)
3:00 min warm-up
(00:30s all out effort (level 6) / 01:00min active recovery (level 2)) x 7 rounds
5:00 min cooldown
Did the usual mobility stuffs. Voodoo flossing, foam rolling and some dynamic stretches.
Felt good with the intervals. Pushed myself to the limit again and thank god, no signs of asthma attack afterwards.
PEACE OUT!
Loved this quote and had to repost it here on my journal. Damn right it is! :twitcy:
Stop worrying, start doing.
- 5 whole eggs
- 1 palm ground beef
- 2 tbsp coconut oil
- 1 fist frozen spinach
- 1 slice cheddar cheese
- 1/4 cup almonds
- 1 cup black coffee (sweetened with stevia)
- 500ml water
* 1 tablet multivitamin
MUSCLE LUNCH - 11:50 AM
- 4-5 fist mixed vegetables (iceberg lettuce, romaine lettuce, jarjeer, cucumber, carrots, red/green cabbage)
- 1 palm chicken
- 1 palm baked fish
- 1 bowl vegetable clear soup
- 1 bowl mulukhiyah soup
- 2 tbsp extra virgin olive oil
- 1/4 cup almonds
- 500ml water
* 1 tablet multivitamin
Coffee Break (Pre-Workout Stim) - 3:15 PM
- 1 cup black coffee (sweetened with stevia)
SUPERSHAKE #1 (Pre-Workout) - 4:25 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 1 fist zucchini
- 2 tbsp peanut butter
- 5mg creatine
WORKOUT DRINK (Peri-Workout)
- 500ml water
- ice cubes
- 1 scoop BCAA
SUPERSHAKE #2 (Post-Workout) - 6:50 PM
- 500ml water
- ice cubes
- 2 scoops protein powder
- 2 medium banana
- 1 scoop greens supplement
- 5mg creatine
MUSCLE DINNER- 8:25 PM
- 9oz chicken breast fillet
- 2 tbsp ghee
- 1 fist red bell pepper
- 2 fist cauliflower
- 1 tbsp soy sauce
- 1 cup (dry measured) rolled oats
- 500ml water
* 1 tablet multivitamin
* 10g Fish Oil