Thursday May 8 2025
@domestic-supply.com
I apologize for the non updates that have occurred, i was dealing with alot of road closures by me and i couldn't acess my gym unfortunately, the roads are finally back open now so i will be hitting the gym at the start of the week.
Ive just looked at it as a deload and extended rest period before the new phase for cutting commences, i prepped my first week of the new diet last night.
This is the fully updated new foods and diet plan going forward for the cut, which will probably go all spring and into summer, depends on what my coach is seeing and thinking.
Complete Macros/Nutrition
2,555 Calories
257.5g Protein
204g Carbs
64.5g Fat
17g Sugar
Five Meals
6 oz 93/7 Ground Beef, 1 Cup Spinach, 3/4 Cup Brussel Sprouts, 3/4 Cup Quinoa.
Individual Macro Breakdown For Each Of The Five Meals.
485 Calories
46.5g Protien
14.5g Fat
40g Carbs
8g Fiber
3g Sugar
1 Protein Shake Post Workout
130 Calories
25g Protein
4g Carbs
2g Fat
2g Sugar
Digestive Enzyme Blend, Papain/Protease 10mg
Here is the new workout strategy we will be implementing still the push pull legs split, just modified for, higher rep/endurance work.
All weights will be much lighter than youve seen on my pervious workouts trying to avoid injury as it is alot of reps, wont be pressing heavy for shoulders at all bare minimum work on shoulder pressing.
Goal here is not strength its getting lean and on the way to being vascular, diced and long term picture with being on stage in mens physique.
We have modified it alot for this routine which i will list here. I know it seems like alot, if coach and myself did not think i was capable or could handle this, we would not being doing this, we go back and forth alot, and if it does not work or make sense he wont approve it, this is a two way street if we both dont agree or feel comfortable we change course.
Workout Sessions 30-45 Minutes
Completed Sets For 3 Days 62
Completed Reps For 3 Days 973
Completed Reps With Abs 282
Combined Reps PPL + Abs 1,255
Completed Cardio For 5 days 300 Minutes, Cardio is at 60 Minutes A Session, Treadmill, Brisk Pace
Push Day/Cardio/Plank
Rest Day/Plank
Pull Day/Cardio/Plank
Rest Day/Cardio/AB/Plank
Leg Day
Rest Day/Cardio/AB/Plank
Rest Day/Cardio/Plank
20 Reps All Drop Sets
Ab Work Will Be Completed On Rest Days 2 Sessions A Week.
2 Minutes Of Planks Each Day Of The Week, Besides On Leg Day
Hanging Leg Raises 15/12/20
Hanging Knee-Ups 15/12/20
Laying Leg Raises 15/12/20
Push Workout
Total Sets 20
Total Reps 317
Flat BarBell Bench Press 15/12/20
Seated Shoulder Press 15/20
Dips(Weighted) 15/12/20
Incline Dumbbell Press 15/12/20
Side Lateral Raises 15/12/20
Skull Crushers(EZ Bar) 15/12/20
Tricep Pressdown(V-Bar) 15/12/20
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
Lat Pull-Down 1x25
Bodyweight Pull-Up 10/10/10
Rear Delt Machine 15/12/20
Cable Face Pull 15/12/20
Single Arm Cable Curl 15/12/20
Dumbbell Side Curl 15/12/20
Alternating Dumbbell Curl 15/12/20
Leg Workout
Total Sets 21
Total Reps 329
Hack Squat 15/12/20
Leg Press 15/12/20
Stiff-Legged-DL(Barbell)15/12/20
Laying Hamstring Curl 15/12/20
Reverse Hyperextension 15/12/20
Seated Calf Raises 15/12/20
Seated Calf Press 15/12/20
