Week 1 Diet is as follows:
Supps - Fish Oil / Multi / D3
Meal 1 - 1 Cup Oats / 32g Whey / 100g Blueberries / 32g Peanut Butter / 12 egg whites (I make this as a shake. If you have trouble eating in the morning would highly recommend)
Post - 32g Whey
Meal 2 - 7.75oz Chicken Breast / 102g Jasmine Rice
Meal 3 - 8oz Chicken breast / 10.5oz Yams
Meal 4 - 0.75 Cups Cottage Cheese 1% / 40g Peanut Butter
Macros work out to -
Cals - 2553 (12.5x BW of 203)
P - 244g (1.25x BW)
F- 57g (20% of Cals)
Carbs - 266g (Leftover amount of cals)
Will be consistent everyday with 1-2 cheat meals thrown in if needed for sanity's sake.
Training from Today (6/7/17):
Incline Bench Press - 175x9 / 155x9 / 135x12
DB Incline Bench - 75x8 / 65x8 / 55x12
HS Flat Press - 60psx9 / 55ps x9 / 50psx12
DB Flyes - 35x10 / 30x10/ 25x12/ 20x12
HS Military Press - 70ps x8 / 60psx8 / 50ps x12
DB Lat Raises - 25x14 / 20x14 / 15x15
FreeMotion Face Pulls - 50x15 / 45x15/ 40x20
First set listed is after warmups and either at or close to failure. the sets after are ~10% lighter trying to match reps from 1st to 2nd sets and then hit the top of my range for the 3rd and sometimes 4th. Focus is on MMC, but trying to push the progressive overload on that first set at all times.
Later I'll hit 30mins of Stairmaster @5, and then Back/Traps tomorrow.