NOTES for Tuesday
Added 5 min of cardio = 40 min total
Increased protein 28g per meal (1 ounce) – I am doing this because I am running my own prep and I believe when you get leaner the need for protein increases. Granted I might already be passed that threshold but I want to see what more protein does now. I am writing this on Thursday morning so after two days of increased protein (Tuesday and Wednesday) I have continued to drop weight. Also getting an increase in thermic effect of food from protein.
I dropped .6 lbs from 600g of carbs – took pictures and was definitely tighter. Want to go back to baseline and get a bit more fat loss before having another high day.
June 12, 2018
Weight: 231
Cardio: 40 min
Training: Chest
GDA
2 – RPG caps at each carb meal
Changes
3g of Natural Calm Prior to meal 2 – magnesium product. The leaner I get the more I pee so I just want to be sure my mineral balance is good. This is something I do every prep, this product also aids in regularity.
Weight at 231 baseline diet
Meal 1
70g COR
15g Powder PB
8oz Chicken
1.5 scoop Greens shake / 10g glutamine / 10g fiber
Meal 2
210g Jasmine Rice
9oz Tilapia Cooked
50g Peas
Pre Workout
20g Nitrox
5g Creatine
2g Pink Salt
5g Citrulline
10g EAA
Post
10g EAA
Meal 3 – Post Workout
70g Cream of Rice
15g Powder PB
65g Whey Isolate
Meal 4
210g Jasmine Rice
9oz Tilapia Cooked
50g Peas
Meal 5
Food for life Tortilla
8oz Flank
Onions and peppers
Green Shake
Meal 6
65g Whey Isolate
NOTES for Wednesday
June 13, 2018
Weight: 230.4 (Dropped on second day post high day so it was a true drop from the high day)
Cardio: 40 min
Training: Back
Movements:
2 – D Handle Pullover (2 working sets at max weight for 8 and 7 reps)
2 – D Handle Pulldown (2 working sets at max weight for 8 and 6 reps)
Dead hang Smith Machine Row (2 working sets of 9 and 7 reps at max weight)
Old School t bar row off floor (2 working sets of 8 and 6 reps)
DY Row – worked up in weight until I know longer could get 8 reps
***Hanging STRETCH
GDA
2 – RPG caps at each carb meal
Weight at 230.4 baseline diet
Meal 1
70g COR
15g Powder PB
8oz Chicken
1.5 scoop Greens shake / 10g glutamine / 10g fiber
Meal 2
210g Jasmine Rice
9oz Tilapia Cooked
50g Peas
Pre Workout
20g Nitrox
5g Creatine
2g Pink Salt
5g Citrulline
10g EAA
Post
10g EAA
Meal 3 – Post Workout
70g Cream of Rice
15g Powder PB
65g Whey Isolate
Meal 4
210g Jasmine Rice
9oz Tilapia Cooked
50g Peas
Meal 5
Food for life Tortilla
8oz Flank
Onions and peppers
Green Shake
Meal 6
65g Whey Isolate
