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
Similar threads
Similar threads
-
-
-
Approved Log Cutting Cycle Log - from 254 to 230lbs- Started by n8cantrell
- Replies: 144
-
Approved Log 25homes domestic-supply.com bulking cycle Log - test npp dbol tren hgh- Started by 25homes
- Replies: 50
-
-
Approved Log My Phoenix Transformation cycle Log- Started by Justlearning22
- Replies: 1K
-
Approved Log Testosterone Cypionate 250mgs 10 week Cycle Log- Started by Maxrep
- Replies: 24
-
Approved Log My natty+ cycle, enclomiphene and MK677 Log- Started by yass001
- Replies: 32
-
-
-
Approved Log Old body, Young mind - fighter - TRT and Equipoise cycle Log- Started by AK-47s
- Replies: 483
-
Approved Log My Journey to a better life Log- Started by Trespassing_minds
- Replies: 452
-
-
Approved Log My testosterone trenbolone cycle log- Started by Brazygiant1
- Replies: 352
-
-
Approved Log My Testosterone Trenbolone Primobolan Cycle Log- Started by shaneo75
- Replies: 411
-
Approved Log Testosterone Trenbolone Winstrol Cycle Log- Started by Deca_Ready
- Replies: 59
-
Approved Log Testosterone Masteron Road to stage Log- Started by Bigcheese2000
- Replies: 216
-
-
Approved Log My First cycle Log - Testosterone Enanthate Only- Started by EliLikesGear
- Replies: 76
-
Approved Log Testosterone Trenbolone Anavar 12 week cycle Log - A journey back- Started by jacksonsmalls
- Replies: 22
-
Approved Log Testosterone Blend and NPP Cycle Log
- Started by n8cantrell
- Replies: 875
-
Approved Log Testosterone Masteron Cycle Log
- Started by Bigcheese2000
- Replies: 88
-
Approved Log My Testosterone and Anavar with PCT Log- Started by Maddog1979
- Replies: 22
-
Approved Log My Testosterone Cypionate Masteron Propionate cycle Log- Started by FlowMasterFlex
- Replies: 34
-
Approved Log My Osgear Ultima Pharma Sustanon and Deca cycle Log- Started by ChrMarcus
- Replies: 103
-
Approved Log Body Transformation Fat Loss - Testosterone cycle Log- Started by pat7x
- Replies: 215
-
Approved Log Preparing for 100 mile run & fat loss journey Log - Female- Started by Princess Belle
- Replies: 19
-
-
-
Approved Log New cycle - Testosterone Anavar Anadrol Log- Started by Jacksonsteven
- Replies: 65
-
Approved Log Bercos 12 Week Cycle Testosterone, Trenbolone, Anavar - Hybrid Athlete Cycle Log- Started by Berco
- Replies: 53
-
Approved Log Testosterone, Trenbolone, Winstrol summer cut-recomp Cycle Log- Started by JJ286
- Replies: 176
-
Approved Log My First Testosterone Anavar N2Guard cutting cycle Log- Started by Monogordo5
- Replies: 1K
-
Approved Log My First testosterone deca durabolin cycle Log- Started by impressiveSACK
- Replies: 91
-
Approved Log JJs 8 week Trenbolone Enanthate - Anavar - Testosterone Cypionate cycle Log
- Started by jj210tx
- Replies: 878
-
-
-
-
-
Approved Log My 8 week SARMS Lgd4033 nutrobal mk677 testosterone cypionate cycle LOG
- Started by jj210tx
- Replies: 281
-
-
-
-
Approved Log My Testosterone, Anavar, Winstrol, Cardarine Log- Started by DMFE
- Replies: 173
-
Approved Log Testosterone Trenbolone Equipoise Napsgear Puritysourcelabs Log- Started by jw3man
- Replies: 310
-
Approved Log My First Testosterone cycle diet training Log- Started by Eneiched402
- Replies: 27
-
-
Approved Log GW-0742, Andarine S4, S23 Two-month Cycle Log- Started by Lexx2004
- Replies: 121
-
Approved Log My Second Cycle Testosterone and Anavar Log- Started by ILVerduco
- Replies: 19