Last week was very busy, where i had almost no time for this forum, but was very consistent with my diet and training. I ate almost every day a pound of chicken and my carbs where from potatos, sweetpotatos and rice. Bulkcooking is very optimal for me.
My last weeks average macros where
i was a bit low, but i will see how the weight is moving.
Sunday Morning weight was 84.6 kg (not empty stomach) i cant weigh myself after i p**p cause its typical late in the day)
Hit the gym 4 times, and for a starting week, pretty decent.
My Final and Basic Split is:
Lower day A
Squats 5s + Joker sets + Volumework
Split Squats (Quad dominant)
OHP 6-10 rep goal
Dips 4sets of AMRAP (bad at dips)
Cable Pushdowns (triceps)
Lower day B
Deadlifts 5s + Jokers
Bench Press 6-10 rep goal (might be switchin to 5s + Joker + Volume)
Single arm OHP
EZ bar curls
EZ reverse curls
Abs are trained every day, in the morning or at the end of the workout
I never really trained my abs and i have a very week core, so…
I also made slight changes to my diet, not really changes but some tweeks to increase my insulin sensitivity.
I take 8-10 fish oil caps a day with my meals.
I try to eat my proteinfood first before my carbs.
I try to eat slower.
I take a tbls of psyllium with my shakes (twice a day)
I spice my food with cinnamon (3g a day or so)
I spice my food with apple cider vinegar (wheres not to ugly to eat), also i take to tbls of it before bed.
I also want to start jogging for 20-30min a day Second thing in the morning after shake. But here i wait what my scale says.
I someone have some good addition to my plan, feel free to post. I very thankful for every hint.