I had to take a few months off of the gym from a bad IT band flare up that I had when prepping for a show a few months back. I am doing a mini cut, then working on a reverse diet to help add back some of the mass I have lost.
Height:5'2.5"
Weight:146
Current Supplements:
Chromium gtf
Potassium Gluconate
Zinc Picolinate
Grape Seed Extract
Beta -alanine
Creatine
Working on improving insulin sensitivity.
Diet:
-Lean red meat
-Chicken/White fish
-Spinach
-Kiwi
-White potato/squash
-Coconut oil
-Pink Salt
Starting cardio around 20-30min. daily
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Thread: 6 week mini cut
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09-30-2015, 07:55 AM #1
6 week mini cut
*Prep coach/Cert.Personal trainer-contact for online training
*Instagram: amythewolf
*Texas Crew
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09-30-2015, 07:39 PM #2
Day #1-25min. moderate pace cardio on incline treadmill
Diet:
M1-4oz top round,2c. spinach, 1tbsp coconut oil, 4oz white potato,1/2 kiwi
M2-5oz Salmon,2c.spinach, 1/2 tbsp coconut oil,4oz squash,1/2 kiwi
M3-4oz Salmon,2c. Spinach,1/2tbsp coconut oil,4oz white potato,1/2 kiwi
M4-5oz top round, 2c. spinach, 1/2tbsp coocnut oil, 1/2 kiwi
I missed meal five, I had a meeting with a new client that ended up lasting over an hour and a half. I also had posing with a few of my clients, most of them are in their off season right now-plan on competing in the coming spring/summer.
*Prep coach/Cert.Personal trainer-contact for online training
*Instagram: amythewolf
*Texas Crew
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10-04-2015, 12:47 PM #3
Todays workout-Shoulders
Triset-Sitting plate front raise, sitting side laterals, sitting bent over rear laterals:10-12rx7s
Machine Side laterals Superset w/ Reverse Pec Deck:12-15rx5s
Dumbbell Press:10rx4s
Face Pulls:15rx4s
Triset-Sitting plate front raise, sitting side laterals, sitting bent over rear laterals:10-12rx3s-again
Paused side laterals Superset w/ alternating upright rows:12rx4s
Hanging leg raise
20min moderate pace cardio+stretch
*Prep coach/Cert.Personal trainer-contact for online training
*Instagram: amythewolf
*Texas Crew
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10-05-2015, 10:48 AM #4
Meals that are prepared for the day:
#1
4oz top round steak
4oz potato
2c. spinach
1/2 tbsp coconut oil
(1/4tsp pink salt, chromium,grape seed, zinc pic, potassium gluc.)
#2
4oz chicken
2c. Spinach
1/2tbsp coconut oil
1/2 Kiwi
(1/4tsp pink salt, chromium,grape seed, potassium gluc.)
#3
3oz Top round
4oz white potato
1/2 kiwi
1c. Spinach
1/2tbsp coconut oil
(1/4tsp pink salt, chromium,grape seed, zinc pic, potassium gluc.)
#4
4oz Chicken Breast
1c. Spinach
2oz white potato
1/2tbsp coconut oil
1/2 Kiwi
(1/4tsp pink salt, chromium, potassium gluc.)
#5
4oz Tilapia
1/2tbsp coconut oil
1c. Spinach
1/2 Kiwi
(1/4tsp pink salt, chromium, potassium gluc.)
Todays workout-Legs
-Leg Extensions(160lb) Superset w/ Leg Curls(120lb):10rx4s
-Hack Squat w/ Forced Negatives:10-12rx4s
-Front Squats(135lb):12rx4s
-Straight Leg Deads(205lb):10rx4s
-Jefferson Squats(115):10rx4s
-One leg-leg curl(50lb):20rx4s
-Leg Extensions Drop Set:30rx4s
-Standing Calves Superset w/ Glute kick backs
-20min. moderate pace cardio*Prep coach/Cert.Personal trainer-contact for online training
*Instagram: amythewolf
*Texas Crew
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10-09-2015, 07:39 AM #5
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10-10-2015, 01:24 PM #6
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