C1 Rear shoulder raise 6/4
C2 Side shoulder raise 6/4
C3 Front shoulder raise 6/4
D1 Forearm curls 6/4
D2 Sitting calf raise 6/4
Kickboxing for 1 hr in the evening
Meal plan
Preworkout: 1 cup of milk with 1 teaspoon of coffee powder
Breakfast: Spinach & cheese omelet / 230 cals
Snack : Shake /415 cals
Lunch :Chicken and cauliflower
Snack :1 cup hot chocolate
Dinner :1 drumstick with cooked rice ( very small amount) and a bolied
egg
Supplements
1 multi vitamin, 1 Vitamin E, 6 fishoil, 2 calcium+mag+ zinc
(Created a comments thread on the fitness page, please use it )
~End~
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
Was done in the evening. A good 40 mins run. Really happy with the way it went. I did a HIIT version, but with longer walk periods. I did one lap around my neighbourhood.
Breakfast
2 fried eggs
Snack : shake
Lunch : 3 pieces pan fried chicken ( no choices)
Salad
Workout: [Run]
Post workout- One glass milk
Dinner - Chicken salad
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
Good luck with your program and new log. If you would like peoples assistance it would help if you post your: Fitness Goals and starting stats. Also when you post your lifts you may want to include not just the sets and reps but also the weight.
__________________ -50# by 4/1/10 2 down 48 to go.
Had the worst workout on wednesday. Sigh...was just not into it, and kept focusing on why I am still this size. Need to be more focused when I train, which is this friday.
A question, can you cut calories( not a lot), but expect to gain muscle?
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
A question, can you cut calories( not a lot), but expect to gain muscle?
Short answer, no. Long answer I'm not sure what size you are, or your goals, but to gain size you absolutely need a caloric surplus, and that 40 minute run isn't helping. For me when I'm gaining size I limit cardio maybe a couple short 20minute HIIT sessions but that's it. anyways post your weight, height and goals and maybe we can give you some advice.
if i remember correctly, you said you were 22% bf right? I think for you it's quite possible do put on SOME muscles while losing fat on a caloric deficit. It is usually only for a short while. It depends really. If you wanna try to lose fat and gain muscle at the same time, you could try the G-flux approach, but the process may be a lot slower than just trying to lose fat and then gain muscle.
OK, so last week was a train wreck. My food I prepared didnt turn out well, and I was short on some vegies. What I have learnt so far is that it's best to stick to salads. I made the mashed cauliflower and put it in the freezer. When I wanted to eat it, it was so watery!!.... What a waste. I do however have some good plans for the coming week so it's fingers crossed!
Now, My stats
Age: 22+
Height: 5'8
Weight:74.6kg
Bf% : 18.7%
I was a bit suprised that my weight went up but my bf% was down! So i guess I am making progress, however small it is.
A few new pics of me
Standing front relaxed
Front double biceps
Lat spread
Back double biceps
More as I go on then guys!
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
I think he means that your knees appear to cave inward a little, but I would disagree with that. I think it just looks that way from the camera angle, wouldn't worry about it if I were you. posture looks o.k to me though a relaxed side shot would give a good idea about your low back, pelvis and shoulder girdle, but it may not be worth your time as the others look normal.
Well, just for the sake of it, I can put up some pics when I have time. I do know that when I stand up straight, my knees do look a little out of place, but I just take it as part of everything. I have no pain and no limited range of motion what so ever.
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
New week!
1st day of college, after a 2 week break. I am finally almost 100% back to normal after the terrible attack of the viral flu.
Just as a warm up to everything, I did 10 mins of skipping. Man! It really does work you out.
__________________
Never underestimate a man. He may be slow, he may be weak and he may be an asshole but given the chance, he could put you to shame.
Most people sit around talking ABOUT God, but how many people sit around talking TO God? - A.M
GW's LoG
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