True, very Mediterranean
Does take getting used to brother
Yes brother, much needed
Doing awesome man
Thanks brother
(SEPTEMBER 27, 2023) - WEEK 41 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 150g - Almonds
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
Another day in the gym brothers, wish me luck
Workout B:
- Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
- Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
- Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
- Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
- Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 150g - Almonds
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
Another day in the gym brothers, wish me luck
Loving the food choices with the diet
Looking good brother and really like the variety in your diet. Keep pushing!
Thanks brotherLoving the food choices with the diet
Thank you brother man, I appreciate it
(SEPTEMBER 29, 2023) - WEEK 42 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A
Workout A:
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
Workout A:
- Bent-Over Row: 3x7 - 333 Ib (1RM), W: 299 Ib (90% of 1RM)
- Bench Press: 3x7 - 353 Ib (1RM), W: 326 Ib (90% of 1RM)
- Back Squat: 3x7 - 483 Ib (1RM), W: 443 Ib (90% of 1RM)
- Overhead Shoulder Press: 3x7 - 258 Ib (1RM), W: 232 Ib (90% of 1RM)
- Deadlift: 3x7 - 534 Ib (1RM), W: 480 Ib (90% of 1RM)
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 350g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans
- 1 Cup - Black Coffee
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
tattoo must be awesome..........
(OCTOBER 2, 2023) - WEEK 42 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
A busy training week ahead, hope you had a great weekend?! Stay safe brothers
Workout B:
- Lat Pulldown: 3x7 - 322 Ib (1RM), W: 290 Ib (90% of 1RM)
- Dumbbell Bench Press: 3x7 - 181 Ib (1RM), W: 163 Ib (90% of 1RM)
- Sled Leg Press: 3x7 - 822 Ib (1RM), W: 740 Ib (90% of 1RM)
- Dumbbell Shoulder Press: 3x7 - 142 (1RM), W: 128 Ib (90% of 1RM)
- Power Clean: 2x7 - 346 Ib (1RM), W: 311 Ib (90% of 1RM)
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 150g - Hazelnuts
- 150g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 450g - Chicken Breasts (shredded)
- 450g - Spare ribs
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
A busy training week ahead, hope you had a great weekend?! Stay safe brothers
(OCTOBER 4, 2023) - WEEK 42 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A
Workout A:
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
Workout A:
- Bent-Over Row: 3x7 - 333 Ib (1RM), W: 299 Ib (90% of 1RM)
- Bench Press: 3x7 - 353 Ib (1RM), W: 326 Ib (90% of 1RM)
- Back Squat: 3x7 - 483 Ib (1RM), W: 443 Ib (90% of 1RM)
- Overhead Shoulder Press: 3x7 - 258 Ib (1RM), W: 232 Ib (90% of 1RM)
- Deadlift: 3x7 - 534 Ib (1RM), W: 480 Ib (90% of 1RM)
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelet
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 100g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 350g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans
- 1 Cup - Black Coffee
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
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