its sept 20th and i wighted my self this moring im 135.5
stats are
29" waist
12.25 " arm
11.25" forearm
14" calf
18.5 quad
11-12% body fat
goal by march 2006
weight - 160 lbs
added 25 pounds of lean muscle
diet
high protine and quality carbs, lean meats lots of water
so far my day has gone like this nutriton wise
breakfast
1 whole egg with 2 egg whites
bowl of whole grain cearl with oats
2 bowls of oatmeal
glass of milk + drank milk from ceral bowl
10 oz of water
snack
1/2 of a peanut butter sandwitch
8 oz ground beaf + cheese
my routine is as followed
monday - chest / back / abs
incline BP : 6 x 4
decline BP : 6 x 4
flat BP : 6 x 4
flat DB : press 8 x 4
incline DB : press 8 x 4
Deadlift : 4 x 4
Bent over row : 6 x 4
lat pull down : 8 x 5
ball crunches : 25 x 4
regular weighted crunches : 20 x 4
reverse crunches : 15 x 3
tuesday - tricepts/traps
BentOver Dumbbell Triceps Extension : 8 x 6
Overhead tricept extension : 6 x 6
tricept push down : 6 x 4
BB shrug : 8 x 6
DB shrug : 6 x 6
BB row : 6 x 4
wensday - off
thursday - Bicepts / Shoulders / forearm / abs
DB hammer curl 6 x 8
BB curl 8 x 6
DB curl 4 x 8
W BB curl 6 x 4
Cleanpress 6 x 3
DB raise 6 x 3
BB shoulder press 6 x 6
DB should press 6 x 6
friday - hamstrings / quadcepts / calves
Seated Leg Curl 6 x 4
lunges 6 x 4
Calf Raise's 8 x 6
Squat : 6 x 4
Leg Press : 6 x 4
sunday - off
also i started making my own peanut butter its pretty easy and you can controll whats in it even natural peanut butter you dont know so its pretty easy to make your self
here is where i got the recepie
http://www.peanutbutterlovers.com/re...lender_pb.html
except i used olive oil isntead of peanut oil and i didnt use salt just a tiny bit of sugar like a tea spoon just depends how much i make.
well i wanna post here everyday its for me comment if you want but its no big deal
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