Clear muscle

[alvin1]

Hello folks this will be my cutting clear muscles log:

Starting pic

[alvin1]

Starting stats:

10/05/2018, 243 at 27%= 177 lean

The plan is to slowly reduce fat and weight to around 210lbs, so I might be running clear muscle more that 3 months, as I think I can loose these 30 pounds in 6 month time.

[Iceman1800]

Good luck! Any idea of your macros you'll start out at?

[koweanguy]

Hello folks this will be my cutting clear muscles log:
Starting pic

INNN

Woah, didn't know that our Creatine came in a huge size
I have 2 medium ones

[yoojungl]

Yay, IN for an awesome log!

What's the structure of your workout program?

[alvin1]

Hi I think I will star around 2800 kal per day. I have not track it for the past 3 days it will start tomorrow with my fitness pal application

[alvin1]

INNN

Woah, didn't know that our Creatine came in a huge size
I have 2 medium ones

Yep got a 300 serving size big tub, medium is for slacker, go big or go home!

Yay, IN for an awesome log!

What's the structure of your workout program?

what do you mean by program,? I put heavy thing up and then put them down, that s my kind of training!!!

Ha ha

I will be doing same split I did for the last 4 months, legs, back and arms, chest and shoulders. I will also slowly incorporate cardio

[alvin1]

I did train chest and shoulder Friday nigh in the 6-10 reps range
Machine chest press ( 4 bench press station were taken on a Friday night, nobody at my gym got the memo about chest and arms on Monday I guess!)
Incline bench press
Bodyweight dips

Standing barbell shoulder press
seated machine lateral raise
seated machine back shoulder


Yesterday was back and arms. I did walk about 10 km under the sun so I was to tire to do deadlift yesterday

Incline barbell machine row
lats pull down
close grip lats pull down

Close grip bench press
incline skull crunch

Barbell biceps curls
incline DB curls

[alvin1]

today wake up with a sore throat so I will do stretching and flexibility work.

Last afternoon I when shopping at Wal-Mart I a could not found there muscle builder (Peak ATP) I wanted to had it to my run. It will have to wait next week maybe.

[austinpublish]

Nice post!Thanks for sharing.

[alvin1]

Nice post!Thanks for sharing.

thank you for stopping by

[alvin1]

ok time for an update.

I did train this afternoon, and I have not had the time before this workout and the last one.

it went like this:

bench press 225 bs x 6, 245 lbs x 4, 225 lbs x 6
incline bench press 185 lsb x 6 x 3 sets
bodyweight dip 3 sets x max rep

over the head press 135 lbs x 6 x 3 sets
machine lateral raise
machine back shoulder

5 minutes of bike as an warm up
10 minutes bike at the end of the work out

[alvin1]

Today was legs day:

Legs press x 3 set x 8 reps with 8 plates
legs ext 3 sets x 8 - 10 reps with 210 lbs
legs curls 3 sets x 130 v 8-10 reps with lbs
squat 135 lbs 3 sets x 8-10 reps

Today I still got some doms from yesterday workout, so I don t think clear muscle is operating its magic yet

[alvin1]

Update

Food intake








Your Food Diary For:

 Wednesday, May 23, 2018  











Breakfast Calories
kcal
Carbs
g
Fat
g
Protein
g
Sodium
mg
Sugar
g

Kaizen - protein powder choc, 0.5 scoop 75 1 0 18 25 0 
Great Value - Mixed Nuts, 0.5 cup 340 10 30 12 220 2 
Lindt - Chili Dark Chocolate, 4 Squares (40 g) 190 24 13 2 0 19 
Quaker Quickoats - Quickoats, 0.5 cup (30g) 180 30 3 6 0 0 
Honey - Honey Natural, 1 tsp 39 10 0 0 1 9 
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824 75 46 38 246 30
Lunch
Stoffer's - Fit Bowls Prime Rib, 1 bowl 330 44 8 24 790 7 
Monster - Hydro Mean Green, 16.9 fl oz 100 24 0 0 105 23 
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430 68 8 24 895 30
Dinner
Healthy Choice - Power Bowls - Adobo Chicken, 1 Meal 330 38 8 26 600 4 
Vector - Cereal, 55 g 215 44 3 6 220 11 
Oikos - Greek Yogourt - Coconut, 100 gms 80 13 0 8 35 11 
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625 95 11 40 855 26
Snacks
Sealtest - 1% Chocolate Milk (Canada), 500 mL 320 54 6 14 360 50 
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320 54 6 14 360 50

Totals 2,199 292 71 116 2,356 136

[alvin1]

look like my fitness pal copy and paste did not work well, I will adjust it

Tonight training
deadlift 315 lbs x 5, 375 lbs x 3 x 3
Lat pull down 3 sets
T bar row 3 platte x 3 sets

Close grip bench press
155 lbs x 3 sets
Incline skull crunch

Barbell curls
Machine preacher curls

[yoojungl]

look like my fitness pal copy and paste did not work well, I will adjust it

Tonight training
deadlift 315 lbs x 5, 375 lbs x 3 x 3
Lat pull down 3 sets
T bar row 3 platte x 3 sets

Close grip bench press
155 lbs x 3 sets
Incline skull crunch

Barbell curls
Machine preacher curls

I did a T-bar row session yesterday as well~

Loaded it up with 4 10 lb plates and did a 4 drop sets~ feel the burn!!!

[alvin1]

I did a T-bar row session yesterday as well~

Loaded it up with 4 10 lb plates and did a 4 drop sets~ feel the burn!!!

Drop sets are nice are you on a hypertrophy style workout ?

[alvin1]

Getting back from the gym

Chest
bench press 225lbs x 6, 245lbs x 4, 265 lbs x 3 + drop sets 225 lbs x 3
incline bench press 185 lsb x 6 x 3 sets
bodyweight dip 3 sets x max rep

over the head press 135 lbs x 6 x 3 sets
machine lateral raise
machine back shoulder

[alvin1]

Getting back from the gym

Legs ext 3 sets
Legs curls sets
les press 8 platte 3 sets x 10-12 reps
hack squat 90 lbs x 3 set x 10 reps
seated calfs raise 3 sets

[alvin1]

last night was back day and today I run a 5 k at lunch time