Upper Body Training (Sunday)
Military Press ? 5 sets x 6 reps
Incline Bench Press ? 5 sets x 6 reps
Bent Over Barbell Row ? 5 Sets x 6 Reps
Super Sets 3 sets x 12 reps
A) Lateral to Front Raise
B) Dips
C) Lat Pulls
Cardio 30 Minutes HIIT
Lower Body Training (Monday)
Barbell Squats ? 5 sets x 6 reps
Dead Lifts ? 5 sets x 6 reps
Leg Press ? 5 sets x 6 reps
Super Sets 3 sets x 12 reps
A) Leg Curls
B) Stationary Lunges
Cardio 30 Minute HIIT
Full Body Training (Friday)
Hang Cleans - 5 sets x 6 reps
Push Press - 5 sets x 6 reps
Barbell Shrugs - 5 sets x 6 reps
Walking Lunges - 5 sets x 6 reps
Cardio 30 Minute HIIT
*Monday and Thursday*
AM Cardio 30 Minute HIIT
Supporting muscles (arms, abs, hamstrings calves)
Monday to Friday PM Cardio 30 Minute HIIT or Basketball
*This is a trial and error routine.
**DIET PLAN**
9:00 am ? Wake up
25mg Ephedrine, 200 mg Caffeine
9:15 am ? Protein Shake 30g
9:45 am ? Meal 1
2 whole eggs ? 4 white, 4 slice bacon (24g fat)
10:00 am ? Training
11:30 am Meal 2 Post work 50g Protein
Steak or chicken, Corn, Sweet Potatoes
2:00 pm Meal 3
50g protein, 1 serving Peanut Butter (14g fat)
5:00 pm Meal 4 25mg Ephedrine, 200 mg Caffeine
6:00 pm Cardio (basketball) Monday|Wednesday|Friday
8:00 pm Meal 5 Post work out 50g protein
Chicken with any veggies + olive oil (8g fat)
11:00 pm Meal 6
50g protein, Peanut Butter (16g fat)
Fat = 80-90g Carbs = 50-90g Protein = 250 Total Calories = 1920-2170
*This is my diet plan for the next 30 days. Times may change but macros will be followed accurately.
Supplements:
Just the basics with Ephedrine and Caffeine
Omega 3 fish oils 3 caps per meal
Glucosamine with MSM 2 caps per day
Vitamin B complex 2 caps per day
Fiber caps
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06-28-2009, 01:25 PM #1
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Cutting for the next 30 days. Follow me on my quest to get RIPPED!
Last edited by rainierb; 06-29-2009 at 12:21 PM.
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06-28-2009, 03:59 PM #2
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
First upper body work was great. I had more energy than I thought I would. I changed my supersets to lateral/front raise - inverted grip pull downs - dips
I did every set with 45 sec to 60 sec rest
Military Press
135 - 6 reps
145 - 6 reps
145 - 5 reps
145 - 5 reps
145 - 4 reps
Incline Bench (smith machine)
185 - 5 reps
185 - 5 reps
185 - 4 reps
185 - 4 reps
160 - 5 reps
Bent Over Row (smith machine)
185 - 6 reps
195 - 6 reps
205 - 6 reps
205 - 5 reps
205 - 5 reps
Supersets 2 minute rest in between sets
A) lateral to front raise 15lbs 3 sets x 12 reps
B) Inverted Pull downs 3 sets x 12 reps
C) Dips 3 sets x 12 reps bodyweight
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06-28-2009, 04:05 PM #3
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Diet
I took my EC at 10 am but fell back asleep and woke up at 11:30am
11:30am 30g protein
12:00 pm Breakfast Meal 1
2 whole eggs, 4 egg whites, 4 slices bacon| pro=48 fat=24
1:30pm Meal 2
50g protein 1 serving PB| pro=58g fat=16g
2:00pm TRAINING
3:30pm post workout 50g protein
4:00pm meal 3
Sweet potato, corn, steak
5:45 Ephedrine, Caffeine
6:00pm snack - a packet of peanuts (23g fat)
7:00 pm an estimated 3.7 run around a lake took 45 minutes (cardio)
8:30 pm Meal 5 Post workout 50g protein
Salad, some chicken, dressing
10:30pm 1/2 serving PB with some chips (shouldn't have done it but I was craving it!)
protein = 278
fat = 91
carbs = estimate of 80
total calories = 2251Last edited by rainierb; 06-28-2009 at 11:48 PM.
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06-29-2009, 02:53 PM #4
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06-29-2009, 02:55 PM #5
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06-29-2009, 03:08 PM #6
- Join Date: Sep 2008
- Location: Hollywood, Florida, United States
- Age: 33
- Posts: 942
- Rep Power: 2636
Sub'd. Good luck, I'll be watching.
It is my utmost desire to assist people to grow in every area of their lives. I see no division between the physical, spiritual, emotional, or intellectual realms of successful living (or any other realm). I hope to guide people in developing a new attitude in every area of their lives by helping them mend, integrate, supplement, and manage every area of their lives. Life can be lived better.
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06-29-2009, 03:16 PM #7
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06-29-2009, 03:43 PM #8
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06-30-2009, 12:08 AM #9
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Recap for today, I think I'm still over with my daily macros but I will focusing more on timing.
9:00 am wake - 37.5mg ephedrine, 200mg caffeine
protein 30g
9:45 am Meal 1 - 2 whole eggs, 4 white eggs, 4 slices bacon = 48g protein, 24g fat
10:00am fell back asleep too tired
11:45am wake up again - 25mg ephedrine, 100mg caffeine
50g protein, Peanut Butter 16g fat
12:30 - 25mg ephedrine, 100mg caffeine - Training
Triceps, biceps, abs
Cardio 12 minute HIIT 1 minute rest|1 minute sprint 7mph
1:45 - post workout 50g protein
4:00pm - meal 3
Salad, 4 slices of turkey meat, 2 hard boiled eggs, salad dressing
5:00pm - snack I packet of almonds 24g fat, 9g protein, 8g carbs
8:30pm - Meal 4
Ceasar salad, 2 chicken breast, parmesan cheese, a little ceasar dressing = 48g protein, 10g fat
10:00pm - Cardio basketball 1 hour
11:45pm - 50g protein
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06-30-2009, 12:12 AM #10
Sub'd bro, i'm starting my journal today:
http://forum.bodybuilding.com/showth...you%27re+tired
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06-30-2009, 01:50 PM #11
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
I will be posting my journal at http://rbellafitness.blogspot.com
Last edited by rainierb; 06-30-2009 at 04:30 PM.
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06-30-2009, 04:31 PM #12
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Blog Updated : http://rbellafitness.blogspot.com/
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06-30-2009, 04:31 PM #13
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06-30-2009, 05:27 PM #14
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07-01-2009, 12:47 AM #15
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
updated blog http://rbellafitness.blogspot.com/
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07-01-2009, 12:48 AM #16
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Diet June 30, 2009
11:30 - wake - 37.5mg ephedrine, 300mg caffeine
11:45pm - Breakfast meal 1
2 whole eggs, 4 egg whites, 3 slices bacon
2:00pm - Training
3:30pm - Post workout
50g protein
4:00pm - Meal 2
1 sweet potato, mixed meat of chicken and pork
6:00pm - meal 3
50g protein, 16g peanut butter
6:30pm - Cardio - basketball
37.5mg ephedrine, 1 low carb monster
8:30pm - Post work out
50g protein
9:30pm - meal 4
2 thin slices of pork, corn and veggies with shrimp
12:30pm - Snack
pack of peanuts
I ate pretty well today. I'm not sure of macros for the mixed meat but I parted out the fats, I don't count veggies in my macros.
protein = 271g
carbs = 48g
fat = 82g
Total Calories = 1,978
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07-01-2009, 12:57 AM #17
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
June 30th, 2009 2:30pm - Lower Body Training
Barbell Squats
135 lbs Warm - up
185 lbs x 6 reps
225 lbs x 6 reps
245 lbs x 6 reps
285 lbs x 5 reps
300 lbs x 5 reps
Deadlifts
135 lbs Warm - up
185 lbs x 6 reps
235 lbs x 3 reps
205 lbs x 4 reps
205 lbs x 4 reps
No 5th set back felt weak
Leg Press
450 lbs x 5 reps
540 lbs x 5 reps
dropped set to focus on range of motion
360 lbs x 6 reps
360 lbs x 6 reps
360 lbs x 4 reps
Super Sets
A) Leg Curls - 120 lbs 12 reps | 10 reps | 8 reps
B) Stationary lunges - 80 lbs 10 reps | 9 reps | 8 reps
No HIIT cardio - legs were tight!
7:15 pm Cardio - Basketball and ABS
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07-02-2009, 12:43 PM #18
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
updated blog
http://rbellafitness.blogspot.com/
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07-02-2009, 12:57 PM #19
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
updated blog
http://rbellafitness.blogspot.com
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07-02-2009, 11:36 PM #20
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
http://rbellafitness.blogspot.com
Blog updated
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07-03-2009, 10:36 PM #21
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07-04-2009, 11:55 PM #22
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
BLOG updated http://rbellafitness.blogspot.com
First progress photo and an estimated BF will be posted tomorrow. We'll see how it looks.
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07-05-2009, 12:03 AM #23
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07-05-2009, 09:45 PM #24
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07-05-2009, 09:48 PM #25
- Join Date: Jan 2009
- Location: Seattle, Washington, United States
- Posts: 444
- Rep Power: 249
Updated blog http://rbellafitness.blogspot.com
New photos
Current stats: 178lbs - 11.4% BF is only an estimate from an electronic tester. It is not 100 percent accurate. I base my progress on how I look in the mirror.
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