First month I basically lived off protein shakes and veggies. I didn't care much for eating solid food because I just wanted to melt the fat off asap I was only getting 1600-1800 calories.
6 AM - Protein shake (2 scoops)
9 AM - 1/2 cup of oatmeal
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops)
3 PM - 2 cups of raw veggies
6 PM - Protein shake (2 scoops)
9 PM - 1/2 cup oatmeal & 2 cups of steamed veggies
10 PM - Protein shake (2 scoops), maybe a banana or 100 grams sweet potato
2nd month I increased my calories to 2100-2400 and started taking multivitamins, fish oil, BCAA, creatine and craze
6 AM - Protein shake (2 scoops), maybe 1-2 whole egg
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, pills of fish oil
1 PM - Banana or 100 grams sweet potato
4 PM - 1/2 cup of white rice or pasta, 6-8 oz of red meat/fish or a chicken breast, 1 cup of raw veggies
7 PM - Protein shake (2 scoops)
10 PM - tofu & 1 cup of steamed veggies
11 PM - Protein shake (1 scoop), maybe 1 banana or 100 grams sweet potato
3rd month I increased my calories to 2800-3100
6 AM - Protein shake (1 scoops), 3-5 whole eggs
9 AM - 1/2 cup of oatmeal, 1 scoop craze, 2000 mg BCAA, 1 orange triad
9:30-11:30 AM - lift
12 PM - bowl of fruit, Protein shake (2 scoops), 2000 mg BCAA, 5 grams creatine, 1 orange triad, 6 pills of fish oil, 200 grams sweet potato
1 PM - 6-8 oz of red meat, 1 cup of veggies, 1/3 cup of white rice or pasta, 1/2 tbsp of evoo
4 PM - 6-8 oz of fish, 1/3 cup of white rice or pasta, 1 cup of veggies, 1/2 tbsp of evoo
7 PM - 1 chicken breast, 1 cup of veggies, 1/2 cup of white rice or pasta, 1/2 tbsp of evoo
10 PM - 1 chicken breast & 1 cup of steamed veggies
11 PM - 1-1.5 oz of assorted nuts (no homo) or as much fruit as I want
My first 6 weeks I didn't have one cheat meal and lifted 1.5-2 hours everyday with no days to rest. I didn't care about over training because I had no muscle to lose to begin with and I bought a year pass for daily 1 hour massage and acupuncture so there really is no need for me to take rest days.
Now I have a cheat meal every 2-3 weeks usually something like 2 large papa john pizzas or 5 big macs or go eat hot pot for 1.5 hours or go to my restaurant and gorge for a couple hours. 2 days a week I'll eat more fats and the other day I'll eat more carbs. I have 1 rest day every 2-3 weeks now.
My training first 8 weeks was a 4 day split and big muscle groups I did 25-30 sets of 10-12 reps and smaller muscles got 16-20 sets of 10-12 reps
Day 1 - Chest, Triceps, abs
Day 2 - Back, traps, obliques
Day 3 - Shoulders, biceps, forearms
Day 4 - Quads, Hams, Glutes, calves
Repeat
Now my routine is
Day 1 - Chest, abs
Day 2 - Back, traps, obliques
Day 3 - Legs, glutes, calves
Day 4 - Shoulders, abs
Day 5 - Arms, forearms, obliques
Day 6 - Big 4 5x5's (squats, deads, bench, weighted pullups)
Day 7 - bodyweight exercises, lagging bodyparts day, 1 hour of yoga.
I still spend 1.5-2 hours in the gym each day and always use my stop watch to time my rest at 1 minute in between sets and 2 min in between exercises. 5x5 days I take 3 min in between sets and 3 min in between exercises.
The only cardio I do is walk to my studio and back home each way which is 1.2-1.7 km depending if I want to take the subway that day.
I never bothered to count my calories when it came to veggies and fruits because I never seen a person get fat gorging on veggies and fruits.
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