Chest yesterday was wild
Kind of weird though, I seem to never get a pump in my chest but wake up and feel like I tore it to pieces
Incline barbell press 6x10
Seated cable fly 5x20
Seated flat machine press 5x12
Incline dumbbell fly 4x15
Decline cross over fly 4x12
Wide chest dips 3xfailure
DB pullover 5x10
Doin arms in a little.
Also have a diet update
Upon Waking on empty stomach:
600mg NAC, 750mg Tudca, 1000mg Milk Thistle, multi vitamin
Evening on empty stomach:
600mg NAC, 750mg Tudca, 1000mg Milk Thistle, (30 min prior to meal 6)
Carb-cycling begins:
3 low carb days - 1 high carb days
Below are your low carb days, double the carb intake ONLY on the high carb day
Meal 1
1 cup egg whites
1 whole egg
1/2 cup oats
Morning vitamins:
Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg (all found at gnc)
Meal 2
90g - Jasmine Rice cooked
6 oz white fish or chicken
75g – Green Vegetable (Optional)
Meal 3
90g - jasmine rice cooked
5oz - white fish or chicken
75g – Green Vegetable (Optional)
Meal 4 - pre train
120 - Jasmine Rice cooked
5oz – fish or chicken (preferably fish)
60g - avocado or 10g Mac nut oil or olive oil added post cooked
75g – Green Vegetable (Optional)
Intra workout Layout –
just bcaas
Post Training shake
none for now, right to meal 6
Meal 6
90g jasmine rice
6oz chicken or white fish
75g - green vegetable (optional)
Meal 7
shake:
2 scoops isolate of choice or casein
15g peanut butter
ice and water
Evening vitamins:
3g – Omega 3 oil, Vit C – 1g, 2 Solaray Milti mineral, 400 IU Vit E, 15mg Zinc, 100mg b Complex, 2000IU Vit D, CoQ10 – 200mg. Life Extension Curcumin 400mg
Free Meal: when advised
Cardio:
Good consistent pace here breaking and maintaining a sweat.
45 min post workout or am (your choice)
More cardio, no post workout shake just straight the meal and breakfast is different
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