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  1. #1
    Registered User Meatballsub's Avatar
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    Location: Adairsville, Georgia, United States
    Age: 33
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    Sub's Road to a Six Pack: Part Two

    Hey everyone. To put everyone up to speed, I cut for several months this year and lost 25 pounds. Then I bulked for two months, and gained maybe five pounds (whether it was muscle, I don't know). Now, I am back on a diet, and am going to finish my goal getting the six pack.

    I will post pics monthly of my progress.

    For reference, here is the old thread:

    http://forum.bodybuilding.com/showthread.php?t=1377741

    2700 total calories
    6 Meals
    450 Calories
    45g Protein
    45g Carbs
    10g Fat

    Breakfast:
    -1 cup egg beaters
    -1/2 cup oats /w 1 cup skim milk
    -Multivitamin
    -Flaxseed oil

    360c/38p/44c/3f

    Lunch:
    -Turkey sandwich on wheat
    -Protein shake (whey, skim milk)

    390c/59p/38c/3f

    Snack:
    -Cereal
    -Banana

    315c/12p/65c/2f

    Dinner:
    -2 chicken breasts
    -Green beans
    -Pea/bean

    ??/??/??/??

    Snack (PWO):
    -Protein Shake (fat free milk, whey, natural peanut butter)

    305c/37p/40c/9f

    Bedtime Snack:
    -Fat free yogurt
    -Protein shake (skim milk, whey)

    390c/40p/43c/1f

    -----------------------------
    Workout is gonna be "heavy" for a few more weeks. I am not doing any squats/deadlifts at this point due to a knee injury.

    Wednesday (Chest)
    -Bench 3x3
    -Dumbell Bench 3x6
    -Incline Dumbell Bench 3x6
    -Decline Flys 3x6
    -Hanging leg raises 3x15
    -Leg raises 3x10 (left,middle,right)
    -Crunches 3x10
    -Ab machine 3x10
    -Calves 3x25
    -Cardio 15-20 mins

    Thursday (Biceps)
    -Straight barbell curl 3x6
    -Preacher curls 3x6
    -Hammer curls 3x6
    -Incline dumbell curls 3x6
    -Calves 3x25
    -Cardio 15-20 mins

    Friday (Triceps)
    -Close grip bench 3x3
    -Kickbacks/bench dips superset 3x6
    -Tricep machine 3x6
    -Hanging leg raises 3x15
    -Leg raises 3x10 (left,middle,right)
    -Crunches 3x10
    -Ab machine 3x10
    -Calves 3x25
    -Cardio 15-20 mins

    Saturday (Shoulders)
    -Powerclean 3x3
    -Shrugs 3x6
    -Lateral raises 3x6
    -Front raises 3x6
    -Calves 3x25
    -Cardio 15-20 mins

    Sunday (Back/Forearms)
    -Pullups 3x??
    -Barbell rows 3x6
    -Lawn mowers 3x6
    -Upright rows 3x6
    -BHTB wrist curls 3x6
    -Hanging leg raises 3x15
    -Leg raises 3x10 (left,middle,right)
    -Crunches 3x10
    -Ab machine 3x10
    -Calves 3x25
    -Cardio 15-20 mins


    Here is some starting pics. Would anybody try and estimate my body fat % now?

    Also, any suggestions on the diet/workout is appreciated!
    Attached Images
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  2. #2
    Registered User Meatballsub's Avatar
    Join Date: Jan 2007
    Location: Adairsville, Georgia, United States
    Age: 33
    Posts: 88
    Rep Power: 160
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    Meatballsub is offline
    Having a hard time deciding what day I should do powercleans on...
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