Monday, high carb 8:30 Protein shake (46g/p, 0g/c), 2 tbs peanut butter (9p,6c,16f) 9:00 - 10:00 2 cups coffee (0,0,0) 11:30 1 can tuna (45g/p, 0g/c), 1 slice bread (1g/p, 10g/c) 12:00 2 String Cheese (16gp, 0c, 5f) 1:00 1 hard boiled egg (8gp, 0gc, 5gf) 3:30 1 can tuna (45g/p, 0g/c) 5:15 2 chicken tacos (30p, 45c,5f) 6:00 - 7:00 BJJ training 7:00 - 9:00 Hapkido Training 9:00 protein bar (45p, 39c, 4f) 9:15 2 chicken tacos(30p, ...
Tuesday, low carb 8:30 whey protein shake (46g/p, 0g/c) 11:30 1 can tuna (45g/p, 0g/c), 1 slice bread (1g/p, 14g/c) 1:15 handful peanuts (14g/f, 7g/p, 5g/c) 2:00 10oz chicken breast (50g/p, 0g/c, 8.5g/f) 4:30 1 can tuna (45g/p, 0g/c), 1 slice bread (1g/p, 14g/c) 6:30 salmon burger (21g/p, 0g/c), bun (1g/p, 27/c), protein shake (46g/p, 0g/c) 8:30 handful peanuts (14g/f, 7g/p, 5g/c) protein 270 carbs 65 ...
So I have been on cycle for 6 month and have juswt recenlty started my PCT protocol. I figure I would share what I have planned and what I'am doing. You alway here talk that you loose some of what you gained on cycle and that just life. Well I seen where people have gained during PCT. Is it possible? IDK, however I gonna try. One of the thing the did the last 6 weeks while on cycle was to attempt to get as lean as I could. I apply a ADF/CPWO protocol. So if you will I pulled back, restricted ...
Trained chest and Bi's... Dec bench 120 x 9 Inc db 50 x 8 Seated chest press stack+5 x 8 Cable cross over 35kg x 11 Ez curl 50kg x 6 drop to 40kg x 7 Alt db 22.5kg x 8 Cable hammer curls 35kg x 11 All pressing movements are non lock out. A good session pressing movements tend to aggravate my shoulder so I keep the reps high. No shoulder probs at all this was my first session using my dirty bolognaise ...
Gym was empty so I was using two treadmills one set to fast walk on an incline the second to a fast sprint and just jumped between the two. 5min warm up 1 min sprint 1 min walk repeat 10 time and 5 min cool down... this was really hard wasn't even getting 30 sec on the last few sprints and nearly fell of the back of the treadmill...:D Gona try a bleep test next time and use that as a bench mark for fitness
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