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17-03-2008, 02:50 PM
| #5 (permalink) |
| Gym Addict  Join Date: Feb 2008
Posts: 103
 | Re: 2.5 months progress :) Hi mate, diet had changed a little over the last 10 weeks but here it is: For 6 weeks I done carb cycling & went from 19s3 down to 18s3 This was the diet: 7am 100g oats 100ml milk 1 preabotic yougart (43cals) 40g whey 10am Apple 2 slices of burgen bread 80g chicken small salad 100g quark small handfull of nuts (cashews, almonds & walnuts) 1pm same as 10am 4pm 1 slice of burgen bread 1 tin of mackeral 7.30pm 120g salmon huge veg(3 cups of brocilli, 2 handfull of peppers, 1 cup of spinach) 10pm 250g quark or 3 eggs with large veg I would have a refeed once a week of say 500-600g carbs from complex food. from week 6-10 Im doing this: 7am 4 whole eggs cooked with a nob of butter & tea spoon of cream freshe (sp?) with 2 peices of burgen bread 10am 140g chicken with 140g brown basmati rice. 15 mixed nuts (almonds, walnuts & cashews) 1pm same as 10 3pm same as 10 but half the rice. 5pm salmon steak with 100g sweet pots & large mixed veg. 7pm gym 8.30pm 200g steak with 100g sweet pots 10pm 500g of quark (2 tubs) I would also have a refeed once a week with high carbs. I do lots of output, I work a manual labour job, do weights 4 times a weeks, cardio 4 times a week on non gym days for 40 mins & do 20 mins after weights Training is this: 3x8 WO 1: Chest n back BB bench Incline DB press Chest dips BO row T bar rows Pullovers WO 2: Legs & biceps Back Squats seated leg raises SLDL standing calf raises Seated Calf raises ez bar curls hammer curls seated DB curls WO 3 Chest n back Deadlift Chins Close grip cable row Incline BB press Flat DB press DB flyes WO 4: Shoulders & tri's Standing BB shoulder press rear delt row Dumbbell Lateral Raise Ive done lots of Bill Starrs routines before. 5x5 really heavy. These are my current lifts: squat: 220kg x 5 Bench 160kg x 5 DL 230kg x 5 BO row: 140kg x 8 incline BB bench 140kg x 5 |
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Hopefully be in great shape!
