May 31, 2018
Weight: 238.2
Cardio: 30 min
GDA
2 – RPG caps at each meal
Notes
Weight up to 238.2 today. Going back to my base diet that I have been on the past month or so today now that I have filled back out due to less travel I think I will now be able to get back to or close to my 2lb a week rate of loss I was hitting prior to the trip. Much fuller in the gym today. I am also starting an antibiotic today for a sinus infection, not ideal but its been lingering now for 12 days so I need to get rid of it so I can train 100%. This might impact digestion so making note of it. Its been raining all week once we get a sunny day I will take another round of progress pictures I just want the lighting to be consistent.
Meal 1
70g COR
15g Powder PB
7oz Chicken
1.5 scoop Greens shake (nutridyn fruits and greens) / 10g glutamine / 10g fiber
Meal 2
210g Jasmine Rice
7oz Flank Steak
Meal 3
70g Cream of Rice
15g Powder PB
65g Whey Isolate
Meal 4
210g Jasmine Rice
8oz Tilapia Cooked
50g Peas (I like peas no other reason)
Meal 5
Food for life Tortilla
7oz Flank
Onions and peppers
(nutridyn fruits and greens shake)
Meal 6
65g Whey Isolate
Training: Shoulders
DB Shoulder Press
120 x 8
130 x 8
Seated Neutral Grip Press (single arm)
275 x 8 x 2
Seated Hips Forward Lateral Raise
35 x 10
45 x 8 + Partials
45 x 8 + Partials
Standing Lateral Raise Machine
140 x 8
120 x 12
120 x 10 + Partials
(isometric hold at the top of each rep)
Reverse pec deck
140 x 10
160 x 8
Reverse DB Fly on Fixed Bench
40 x 10-12 x 2 seats
