Anabolic Diet, Day 20-Carb Up
In A NUTSHELL:
Anabolic Diet: Enjoyed this carb up day a lot more than last week’s! Still not very good at not eating protein. LOL
Hunger: None.
Cravings: None.
Energy: Normal.
Mood: Normal.
Mental Clarity: Normal.
Physical Appearance: About the same as yesterday.
Workout: Leg Day. Hammy still trippin’. :-p Energy was pretty steady through this workout and I didn’t feel like I was weak for any reason other than my hammy problem so I’d say things are lookin’ on the up and up. Pre-fatiguing quads and hams with isolation exercises and then working up to as heavier weights instead of doing all sets with heavier weight on compounds seemed to be a good workaround.
MEALS:
M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana (all mixed together)
Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D
M2: Peanut butter and jelly on wheat
M3: 10 grape tomatos, 1 oz cashews
M4: 6 oz salmon (stirfried in juice/soysauce/sesame oil mixture), 1/2 cup red rice, 1.5 oz snow peas, 1.5 oz sweet onion
M5: 1.5 oz pineapple, 1.5 oz kiwi, 1.5 oz cantelope, 1.5 oz strawberry, .5 oz blueberry, 10 grapes, .25 cup cashews
1815 calories: 24/42/35 (p/c/f)
105g protein, 213 carbs, 68 fat
WATER: 1 gallon
LEG DAY
Hammer Strength Iso Leg Ext: 1×8 @ 35’s, 1×6 @ 40’s, (toes in) 1×6 @ 35’s, (toes out) 1×6 @ 35’s + (toes up) 5 @ 30’s+6 @ 15’s+6 @ 10’s
A2G Squats: 2×5 @ 95, 1×5 @ 100, 1×5 @ 105, 1×2 @ 110
Hammer Iso Curl: 1×7 @ 45, 1×5 @ 45, 1×4 @ 45+3 @ 35+ 4 @ 25
Deadlifts: 1×5 @ 95, 1×5 @ 115, 1×5 @ 135, 2×5 @ 165
Strive Plie Press: 2×10 @ 190, 1×6 @ 210
ss w/
Precor Donkey Calf Raise: 1×10 @ 280, Precor Angled Calf Raise: 1×10 @ 60, 1 Leg FreeMotion Calf Press: 1×15 @ 200
Stairmill: 20 minutes between levels 7 and 10, alternating between narrow, wide, side and crossover steps every minute.
