I'm gona be starting a progress report here of how the next 2 weeks go. I'll be including my workouts, sets/reps, weight, % of weight drop, overall feeling, Weight/stats before and after, etc. So I guess I'll get started.
Stats: (before)
Years lifting: 1 year 3 months
Age: 22
Height: 5’9"
Weight: 176
BF%: Around 10-12%
(All measurements done cold/relaxed. NO flexion)
Arm: 13.1
Wrist: 6.75
Biggest part of thigh: 24
Calves: 14.6
Chest: 42.5
Shoulders:46.5? About that
Neck: 15.5
Best lifts:
Bench: 240 lbs
Squat: 275 lbs (ATG)
Deadlift: 430 lbs (raw/conventional style)
Current supplements:
ON 100% whey protein
Bulk nutrition BCAA’s
Higher Power Glutamine
Carlson’s Lysine
Carlson’s Fish Oil
Now’s Maltodextrin
Now’s Adam
Bulk Nutrition ZMA
Universal Nutrition Storm creatine
1/2-1 Biotest Spike Shooter
A couple vpx black pearl drinks and ABB’s tribulus shots
Diet:
*1/2-1 Spike
*15g bcaa�??s
Meal 1:
1.5 cups oatmeal
2 servings milk
1 scoop whey protein
1 serving blueberries
2 servings fish oil
1 multivitamin
1 resveratrol
Cal- 785 Pro- 55 Car- 110 Fat- 7
During workout:
1 serving whey protein
40g bcaa�??s
cal- 120 pro- 21 car- 2 fat- 1
Pwo shake:
60g malto
30g whey
5g bcaa�??s
5g glutamine
cal- 360 pro- 30 car- 62 fat- 1
Meal 2:
1.5 cups oatmeal
1 serving yogurt
8oz grilled chicken
1 banana
2 servings fish oil
cal- 1050 pro- 65 car- 125 fat- 13
Meal 3:
2 servings almonds
1 serving olive oil
2 servings fish oil
8oz grilled chicken
1 multivitamin
cal- 780 pro- 52 car- 6 fat- 50
Meal 4:
1.5 cups oatmeal
1 scoop whey
1 serving milk
1 serving raspberries
5g bcaa�??s
1 serving fish oil
cal- 700 pro- 42 car- 100 fat- 8
During workout shake:
1 scoop whey
40g bcaa�??s
cal- 120 pro- 22 car- 0 fat- 0
Pwo shake:
60g malto
30g whey
5g bcaa�??s
5g glutamine
cal- 360 pro- 30 car- 62 fat- 1
Meal 5:
3 slices whole grain bread
1 can tuna
1 apple
1 serving yogurt
1 serving fish oil
Cal- ;730 pro- 55 car- 100 fat- 10
Meal 6:
3 servings lowfat cottage cheese
1 serving olive oil
1 serving almonds
2 servings fish oil
cal- 680 pro- 46 car- 12 fat- 45
5,685 cal 418g protein 579g carb 136g fat
Lifestyle:
For the next 2 weeks I have no work, so my goal is to wake up after 8-10 hours of a good sleep, eat a big breakfast, relax for 1 hour after breakfast, go lift, come home, eat and relax and use this massage thing I have for a while while watching tv and hopefully napping. Wake up again and go lift. Come home, eat some more, rest some, then go to bed again for 8-10 more hours.
Let’s see how it goes.