I3odyI3uilder’s MusclePharm Back to the Grind 6 week Challenge Log

[I3odyI3uilder]

Looks like you had an awesome weekend bro!


Strong workout to start the week as well

Oh ya had a great weekend that pig was amazing and looking forward to another progressive week!!!

[InItForFitness]

Oh ya had a great weekend that pig was amazing and looking forward to another progressive week!!!

That's the plan brotha!
Keep it up, great work in here

[little rambo]

That pig was HUGE!! I bet that made for some amazing pulled pork sandwhiches!! Looking good in here though, keep killing it my man!!

[I3odyI3uilder]

That pig was HUGE!! I bet that made for some amazing pulled pork sandwhiches!! Looking good in here though, keep killing it my man!!

Ya that pig was huge we had 30+ people eating it and still had over half the pig left it was by far the best pork i've ever had!!! Thanks man i'll keep killing it.

[I3odyI3uilder]

Day 16:

Had a pretty d@mn good workout today considering i didn't get the best of sleep last night kinda stayed up too late watching monday night football. I started incorporating drop sets on the last set of each move and wow it is killer!!! Will be going in later to do 30 mins on stair climber.

Workout:
Incline Smith-Machine bench - 2 Warm up sets of 10 reps
Incline Smith-Machine bench - 3 sets of 8-12 reps
Decline Barbell bench press - 3 sets of 8-12 reps
Flat Hammer Press - 3 sets of 8-12 reps
Close grip bench press - 4 sets of 8-12 reps
Weighted dips - 4 sets of 8-12 reps
Weighted Crunches - 3 sets of 12-15 reps
Hanging leg raises - 3 sets of 12-15 reps

Cardio: 30 Mins on stair climber


Diet:
Post workout: 1c almond milk, 1tbls peanut butter, 1 scoop Body Nutrition Trutein Cinnabon.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/3 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop HIT Supplements Core Athlete Pumpkin Spice.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, 1/2 tbls Olive Oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,866 Protein - 189g Fat - 95g Carbs - 60g

[little rambo]

Nothing like the first double header of the MNF season to keep you up late!! Your meals for today are making me hungryyyy. I'm getting ready to leave work and can't wait to smash my turkey sandwich I have haha. I have been on a HUGE Prima Della Cajun Turkey kick lately. Stuff is SO good!!

[I3odyI3uilder]

Nothing like the first double header of the MNF season to keep you up late!! Your meals for today are making me hungryyyy. I'm getting ready to leave work and can't wait to smash my turkey sandwich I have haha. I have been on a HUGE Prima Della Cajun Turkey kick lately. Stuff is SO good!!

Ya Monday Night Football and Thurday Night Football are going to kill me as i usually try and get to bed by 10pm so i can wake up at 5am to workout. Oh and yes now you have me craving the cajun chicken its delish!!!

[I3odyI3uilder]

Day 17:

Had one of the best shoulder/leg days i've had in awhile by the time i got to calves my legs were literally shaking uncontrollably if you want a good pump do drop sets on the last sets of leg moves my legs were insanely pumped had some pretty cool vascularity in my quads.

Workout:
Standing Barbell Overhead press - 1 warm up set
Standing Barbell Overhead press - 4 sets of 8-12 reps
Seated Bent-Over Rear Delt Raise - 3 sets of 8-12 reps
Upright rows - 3 sets of 8-12 reps
Hack Squats - 4 sets 8-12 reps
Reverse Hack Squats - 3 sets 8-12 reps
DB lunges - 3 sets 8-12 reps
Standing Calf Raises - 3 sets of 8-15 reps
Seated Calf Raises - 3 sets of 8-15 reps

Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop Body Nutrition Cinnabon protein powder, 1/3 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2 tbls honey & 1 tbls peanut butter. (This was excellent with the peanut butter and honey added)

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop HIT Supplements Core Athlete Pumpkin Spice.

Morning snack: 6oz chicken, 2 Small tomatoes, 8oz sweet potato, 1 medium apple.

Lunch: 6oz chicken, 8oz sweet potato, 1/2c black beans, 2 small tomatoes.



Macros:
Calories - 1,959 Protein - 191g Fat - 49g Carbs - 233g

[I3odyI3uilder]

Day 18:

Had another awesome workout today hit back/bicep/traps and had an awesome pump the whole time. Going to play golf today so will probably add another 200-300 calories at some point will edit my diet later/tomorrow.

Workout:
Lat pulldowns - 1 warm up set
Lat pulldowns - 3 sets of 12-15 reps
Behind the Neck pulldowns - 3 sets of 12-15 reps
Straight arm rope pulldowns - 3 sets of 12-15 reps
Behind the back shrugs - 4 sets of 12-15 reps
Incline bench curls - 3 sets of 12-15 reps
Machine Preacher curls - 3 sets of 12-15 reps
Rope Cable hammer curls - 3 sets of 12-15 reps

Diet:
Post workout: 1c almond milk, 1tbls peanut butter, 1 scoop Body Nutrition Trutein Cinnabon.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/3 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop HIT Supplements Core Athlete Pumpkin Spice.

Morning snack: 8oz Chicken, 2 small tomatoes, 1tbls Olive Oil.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, 1/2 tbls Olive Oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,866 Protein - 189g Fat - 95g Carbs - 60g

[I3odyI3uilder]

Day 19:

Had another great workout looking forward to my refeed day tomorrow as i can use it energy levels still high but slightly feel exhausted. Cant believe this is only week 3 and still got 3 weeks left but ready to put everything i got out and finish strong!!!

Workout:
Flat Cable flyes - 1 warm up set
Flat Cable flyes - 3 sets of 12-15 reps
Decline cable flyes - 3 sets of 12-15 reps
Incline DB flyes - 3 sets of 12-15 reps
DB Overhead Triceps extension - 3 sets of 12-15 reps
Triceps pressdowns - 3 sets of 12-15 reps
Reverse one arm triceps pressdown - 3 sets of 12-15 reps
Crunch Machine - 3 sets of 12-15 reps
Oblique Twist Machine - 3 sets of 12-15 reps


Diet:
Post workout: 1c almond milk, 1tbls peanut butter, 1 scoop Body Nutrition Trutein Cinnabon. (1st phorm cinnamon toast crunch protein powder.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/3 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop HIT Supplements Core Athlete Pumpkin Spice.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, 1/2 tbls Olive Oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,866 Protein - 189g Fat - 95g Carbs - 60g

[little rambo]

Good stuff in here man. Keep killing them workouts!!

[I3odyI3uilder]

Good stuff in here man. Keep killing them workouts!!

Thanks bro i'm getting there!!!

[I3odyI3uilder]

Day 20:

Today is my refeed day and looking forward to it about to go knock my workout out don't really have a diet planned for today going to grocery store later and will figure it out then only thing I have planned is a big bowl of pasta after my workout which I have been looking forward to. Will update diet tomorrow morning with whatever I decide to eat today.

Workout:
Cable side lateral raises - 3 sets of 12-15 reps
Arnold Press - 3 sets 12-15 reps
DB seated bent over rear delt flyes - 3 sets of 12-15 reps
Leg Extensions - 4 sets of 12-15 reps
Lying Leg Curls - 4 sets of 12-15 reps
DB standing calf raises - 3 sets of 12-15 reps
Seated calf raises - 3 sets of 12-15 reps

Cardio: 30 mins on stair climber

Diet:
Post workout: 1c almond milk, 2 medium apples, & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: 6oz chicken, 4oz pasta, & 1c spaghetti sauce.

Lunch: 2 quest mixed berry bliss protein bars, 1 Yoplait blackberry pie greek yogurt, & 2c mixed strawberries & blueberries.

Afternoon snack: 2 quest strawberry cheesecake protein bars.

Dinner: 6oz chicken, 4oz pasta, & 1c spaghetti sauce.

Pre-bed: 1 Yoplait caramel apple greek yogurt & 1 Yoplait boston cream pie greek yogurt.

Macros:
Calories - 3030 Protein - 261g Fat - 75g Carbs - 389g

[I3odyI3uilder]

Day 21:

Didn't have the best of refeeds didn't really plan anything and just kinda rolled with it could have ate better things instead of 4 quest bars but was busy all day yesterday so just kinda winged it and went over couple hundred calories than i had planned but not really worried. Today is my off day again the only thing planned today is to cut my grass other than that I will be relaxing watching some football and getting some much needed rest and relaxation.

Workout: OFF

Diet:
Post workout (after I cut grass): 1c almond milk, 1tbls peanut butter, 1 scoop Body Nutrition Trutein Cinnabon. (1st phorm cinnamon toast crunch protein powder.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/3 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop HIT Supplements Core Athlete Pumpkin Spice.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, 1/2 tbls Olive Oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,866 Protein - 189g Fat - 95g Carbs - 60g

[I3odyI3uilder]

Week 4:
Day 22:

Weight: 179.5
Bodyfat Calipers: 8.1%

Weighed in at 179.5 today and wow i cant remember the last time i was in the 170's had to be around my freshman year in high school. And this is by far the leanest i have ever been since starting my workout journey. I'm feeling really good and have great workouts but throughout the day i'm starting to feel mentally & physically exhausted!!! If it continues i will up my calories 200-300 for couple days then drop back down and see how that does. Also i am planning on getting a massage on Wednesday or Thursday this week much needed lol.

Halfway done!!!!! 3 more weeks to go!!!

Workout:
Bent over rows - 4 sets of 8-12 reps
One arm DB rows - 3 sets of 8-12 reps
Seated cable rows - 3 sets of 8-12 reps
DB Shrugs - 4 sets of 8-12 reps
Db Curls - 3 sets of 8-12 reps
Preacher curls - 3 sets of 8-12 reps
DB Hammer curls - 3 sets of 8-12 reps

Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,795 Protein - 187g Fat - 87g Carbs - 59g

[I3odyI3uilder]

Day 23:

Had a pretty good workout today think i was just tired on Mondays workout as i stayed up watching Niners game (which i went to bed pissed....) Getting a well needed massage tonight i feel pretty beat up right now and think this will help me keep pushing hard in these final 3 weeks.


Workout:
Incline Smith-Machine bench - 2 Warm up sets of 10 reps
Incline Smith-Machine bench - 3 sets of 8-12 reps
Decline Barbell bench press - 3 sets of 8-12 reps
Flat Hammer Press - 3 sets of 8-12 reps
Close grip bench press - 4 sets of 8-12 reps
Weighted dips - 4 sets of 8-12 reps
Weighted Crunches - 3 sets of 12-15 reps
Hanging leg raises - 3 sets of 12-15 reps

Cardio: 15 Mins on Elliptical


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,795 Protein - 187g Fat - 87g Carbs - 59g

[robert5891]

Workouts and eats are sounding pretty solid! Are you following a set routine or is it one you developed?

[I3odyI3uilder]

Workouts and eats are sounding pretty solid! Are you following a set routine or is it one you developed?

The workouts are pretty much from Jim Stoppani's Shortcut to Shred (I've changed up some of the moves and reps) but the diet is pretty much something i came up with and tweaked a little that i've used in the past that worked for me.

[I3odyI3uilder]

Day 24:

Went and got my massage last night and now i feel like a new person i feel so good today but unfortunately one of my buddies called me last night and told me our gym is closed today due to a pipe busting..... So now i have to workout tonight at a different location.


Workout:
DB side lateral raises - 3 sets of 12-15 reps
Arnold Press - 3 sets 12-15 reps
DB seated bent over rear delt flyes - 3 sets of 12-15 reps
Lunges - 4 sets of 12-15 reps
Reverse Lunges - 4 sets of 12-15 reps
DB standing calf raises - 3 sets of 12-15 reps
Seated calf raises - 3 sets of 12-15 reps

Diet:

Breakfast: Protein pancake (1 scoop Body Nutrition Cinnabon protein powder, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2 tbls honey & 1 tbls peanut butter. (This was excellent with the peanut butter and honey added)

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 5oz chicken, 3 Small tomatoes, & 2 medium apples.

Lunch: 5oz chicken, 4oz pasta, & 1c spaghetti sauce.

Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.


Macros:
Calories - 2,004 Protein - 184g Fat - 62g Carbs - 238g

[I3odyI3uilder]

Ugggg... wonderful news i just got word our gym will be closed the next couple days due to the plumbing!!!!

[I3odyI3uilder]

Day 25:

Had a pretty good workout last night instead of doing my compound lifts i just did my secondary workout and will do compound lifts on Saturday instead.

Decided to workout today at home since i have some db's and stuff didnt really have the best of workouts heard my gym is opening up some point later today so will be going in later and getting some stair climber in.


Workout:
Flat DB flyes - 1 warm up set
Flat DB flyes - 3 sets of 12-15 reps
Incline DB flyes - 3 sets of 12-15 reps
DB pullovers - 3 sets of 12-15 reps
DB Overhead Triceps extension - 3 sets of 12-15 reps
DB Kickbacks - 3 sets of 12-15 reps
Skullcrushers - 3 sets of 12-15 reps
Crunch Machine - 3 sets of 12-15 reps
Oblique Twist Machine - 3 sets of 12-15 reps

Cardio: 30 mins Stair Climber


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Post Cardio: 1 Scoop PES Cookies & Cream & 1c almond milk.

Macros:
Calories - 1,866 Protein - 199g Fat - 90g Carbs - 60g

[I3odyI3uilder]

Day 26:

Had a really great workout today but i must say outside of the gym i've noticed my energy levels are shot... I went grocery shopping last night and literally almost fell asleep waiting in line to pay. My performance in the gym is still stellar so i think im going to have to just try and deal with the low energy outside of the gym.

Workout:
Lat pulldowns - 1 warm up set
Lat pulldowns - 3 sets of 12-15 reps
Behind the Neck pulldowns - 3 sets of 12-15 reps
Straight arm rope pulldowns - 3 sets of 12-15 reps
Behind the back shrugs - 4 sets of 12-15 reps
Incline bench curls - 3 sets of 12-15 reps
Cable curls - 3 sets of 12-15 reps
Reverse curls - 3 sets of 12-15 reps


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,795 Protein - 187g Fat - 87g Carbs - 59g

[I3odyI3uilder]

Day 27:

Had a insanely good workout today I almost didn't go as my energy started out very low earlier but I told myself to just do it and get it over with and im glad I did I now feel so good my energy is high and i'm ready for my refeed day. I'm going to try and keep the calories around 2400-2500 this time and this will probably be my last refeed day till the end of contest. I have another wedding to go to tonight..... will try and plan everything into my refeed only thing I have planned today is another big bowl of chicken pasta.

Workout:
Seated Overhead presses - 3 sets of 8-12 reps
Arnold Press - 3 sets 8-12 reps
Wide grip upright rows - 3 sets of 8-12 reps
Leg Extensions - 4 sets of 12-15 reps
Seated Leg Curls - 4 sets of 12-15 reps
Standing calf raises - 3 sets of 12-15 reps
Seated calf raises - 3 sets of 12-15 reps

Cardio: 20 mins on stair climber

Diet:
Post workout: 1c almond milk, 1 scoop Body Nutrition Orange Creamsicle and 1 Banana nut muffin Quest bar.

Breakfast: 6oz chicken, 4oz pasta, & 1c spaghetti sauce.

Will edit rest of diet tomorrow

Macros:
Calories - ? Protein - ?g Fat - ?g Carbs - ?g (Will edit tomorrow with final totals)

[I3odyI3uilder]

Day 28:

Had a pretty good refeed will update it later today. I have a lot to do tomorrow so wont have time to do my workout tomorrow so instead i will be swapping todays off day with my Monday back/bi/traps workout and probably just doing some cardio tomorrow.

Workout:
Bent over rows - 4 sets of 8-12 reps
One arm DB rows - 3 sets of 8-12 reps
Seated cable rows - 3 sets of 8-12 reps
DB Shrugs - 4 sets of 8-12 reps
Db Curls - 3 sets of 8-12 reps
Preacher curls - 3 sets of 8-12 reps
DB Hammer curls - 3 sets of 8-12 reps

Cardio: 30 mins stair climber

Diet:

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Morning snack: 8oz Chicken, 2c spinach/kale mix, 1tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,795 Protein - 187g Fat - 87g Carbs - 59g

[I3odyI3uilder]

Week 5:
Day 29:

Weight: 177.8
Bodyfat Calipers: 7.3%

Weighed in at 177.8 today and feeling pretty lean will probably drop around 50 calories this week. Going to play golf today so will probably add in around 200-300 calories depending on how i feel how much i ran around.


Workout: Off/Cardio

Cardio - 30 mins stair climber


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Orange Creamsicle.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1/2 tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2tbls coconut oil, 1tbls peanut butter, and some pumpkin spice.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle protein.

Morning snack: 9oz Chicken, 2c spinach/kale mix, 1/2 tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 1/2 tbls coconut oil, 3oz chicken & 2c Brussell Sprouts.

Post workout 2: (after golf) 1 scoop Body Nutrition Orange Creamsicle & 1c almond milk.

Macros:
Calories - 1,912 Protein - 234g Fat - 78g Carbs - 62g

[I3odyI3uilder]

Day 30:

Had another great workout today my incline bench actually went up a little. Dropped 50 calories this week to around 1750 i'm surprisingly feeling really good this week after my refeed day my body dont feel as lethargic. Also i added in another post workout shake after my golf game yesterday to get another 150 calories.

Workout:
Incline Smith-Machine bench - 2 Warm up sets of 10 reps
Incline Smith-Machine bench - 3 sets of 8-12 reps
Flat Hammer Press - 3 sets of 8-12 reps
Decline Hammer Press - 3 sets of 8-12 reps
Close grip bench press - 4 sets of 8-12 reps
Weighted dips - 4 sets of 8-12 reps
Weighted Crunches - 3 sets of 12-15 reps
Hanging leg raises - 3 sets of 12-15 reps

Cardio: Cutting grass


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Trutein Cinnabon.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1/2 tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2 tbls coconut oil and 1 tbls peanut butter.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle.

Morning snack: 9oz Chicken, 2c spinach/kale mix, 1/2 tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 3oz chicken, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,762 Protein - 209g Fat - 74g Carbs - 56g

[little rambo]

Looks good in here man! You always have some tasty meals going on too which I love!!

[I3odyI3uilder]

Looks good in here man! You always have some tasty meals going on too which I love!!

Thanks man i could literally eat my breakfast and the salmon with brussells every meal.... The protein pancake with peanut butter on top is just amazing both of my dogs literally just sit next to me crying cause they want some lol

[I3odyI3uilder]

Day 31:

Had shoulders/legs today and i literally gave everything i had i could barely walk out of the gym after legs didnt even have enough energy to do calves so will be doing them later when i do my cardio session.

Workout:
Standing Barbell Overhead presses - 3 sets of 8-12 reps
Arnold Press - 3 sets 8-12 reps
Wide grip upright rows - 3 sets of 8-12 reps
Hack Squats - 4 sets of 8-12 reps
Reverse Hack Squats - 3 sets of 8-12 reps
Standing calf raises - 3 sets of 12-15 reps
Seated calf raises - 3 sets of 12-15 reps

Cardio: 30 mins on stair climber


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Trutein Cinnabon.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1/2 tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2 tbls coconut oil and 1 tbls peanut butter.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle.

Morning snack: 9oz Chicken, 2c spinach/kale mix, 1/2 tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 3oz chicken, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,762 Protein - 209g Fat - 74g Carbs - 56g

[I3odyI3uilder]

Day 32:

Having some really great workouts lately still feeling a little exhausted but its actually improved since last week. Will be going in later to get in my cardio.

Workout:
Lat pulldowns - 1 warm up set
Lat pulldowns - 3 sets of 12-15 reps
Behind the Neck pulldowns - 3 sets of 12-15 reps
Straight arm rope pulldowns - 3 sets of 12-15 reps
Behind the back shrugs - 4 sets of 12-15 reps
Incline bench curls - 3 sets of 12-15 reps
Machine Preacher curls - 3 sets of 12-15 reps
Rope Cable hammer curls - 3 sets of 12-15 reps

Cardio: 40 mins stair climber


Diet:
Post workout: 1c almond milk & 1 scoop Body Nutrition Trutein Cinnabon.

Breakfast: Protein pancake (1 scoop HIT Supplements Core Athlete Pumpkin Spice, 1/4 c oatmeal, 1/2 tbls chia seeds, 1/4 c bob mills vital wheat gluten, 1 egg white, 3/4 c almond milk). Top it with 1/2 tbls coconut oil and 1 tbls peanut butter.

Morning Coffee: 8oz coffee, 1/2c almond milk, & 1/2 scoop PES Snickerdoodle.

Morning snack: 9oz Chicken, 2c spinach/kale mix, 1/2 tbls Olive Oil, 2tbls apple cider vinegar.

Lunch: 5oz Salmon, 3oz chicken, 1/2 tbls coconut oil, & 2c Brussell Sprouts.

Macros:
Calories - 1,762 Protein - 209g Fat - 74g Carbs - 56g