First CKD

[kendelahoussaye]

Height: 5'11
Weight: 194

Meal Plan:

Meal1: 3 eggs, 1/4 cup jack cheese, 2 slices of bacon, 1/2 cup spinach, multi vit.

Meal2: 2 sticks string cheese, 2 tblspns nat. peanut butter

Meal3: 8oz(precook) ground beef(80/20),1/2 cup broc., 1 oz cheddar cheese,multi

Meal4 (PWO): 1 scoop WPI, dextrose or fruit(watermelon,raisins) 15g.

Meal5: 2 hebrew nat. franks, 2 tblspn + 1 tspn smart balance oil,multi

Vasocharge taken before wo, xtend during.

Just got off lipo6x, Dialene 4 + Sesamin comming soon.

Meal plan works out to a little over 2000 cals

160 grams fat
140 grams protein
20 grams carbs(almost purely from green veg., so it's likely less than this)

I've seen not to count PWO carbs, I've even seen it might be better to do away with them


Work Out Plan(Thanks Scivation):

Alternate between workout A and workout B each week. Week 1 = workout A, week 2 =
workout B, week 3 = workout A, week 4 = workout B, etc.

Chest Workout A
Flat Bench Press
Incline DB Press
Flat DB Flies
High-Pulley Cable Crossovers
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12

Chest Workout B
Incline Barbell Press
Flat DB Press
Incline DB Flies
Low-Pulleys Cable Crossovers
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12

Back Workout A
Pull-Ups
Bent Over Row
T-Bar Row
Straight-Arm Pulldown

Back Workout B
Chin-Ups
Deadlifts
Lat Pulldowns
Seated Cable Row

Delts + Traps Workout A
Military Press
DB Side Lateral
Bent Over Cable Lateral
Barbell Shrug
DB Shrug

Delts + Traps Workout B
DB Shoulder Press
1-Arm Cable Lateral
Bent Over DB Rear Lateral
Behind the Back Barbell Shrug
Reverse Pec Dec

Arms+Calves Workout A
Barbell Curl
Close Grip Bench
Cable Curl
Tricep Pressdown
Standing Calf Raise
Seated Calf Raise

Arms+Calves Workout B
DB Curl
Skull Crusher
Reverse Cable Curl
Reverse Tricep Pressdown
Seated Calf Raise
Standing Calf Raise

Leg Workout A
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12

Leg Workout B
Hack Squat or Front Squats
Leg Press
Seated Leg Curl
DB Lunges
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12

Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B

I've actually assimilated some of the work outs in with other days(ie calfs on leg day instead of arm day), so I get it down to 4 days instead of 5.

I also do 30 minutes of low intensity cardio after 3 of the 4 workouts(bike or elliptical), plus Muay Thai two days a week.

Let me know what you think. And don't laugh, my body fat% is nowhere near where I'd like. Too many cheat meal during my last bulk.