Anabolic Diet, Day 21–Carb Up
In A NUTSHELL:
Anabolic Diet: Yum.
Hunger: None.
Cravings: None.
Energy: Normal.
Mood: Normal.
Mental Clarity: Normal.
Physical Appearance: A little more full than yesterday.
Workout: Back day. Another day with steady energy. This is the first time in a long time that I’ve started with heavy close grip pulldowns and man…I beat my back up and it let me know it!
MEALS:
M1: 1/2 cup Old Fashioned Oats in water, 1 scoop Beverly Ultra Size (chocolate), 1T peanut butter, 1 medium banana
Supplements: Beverly International’s Super Pak, Move Free Advanced plus MSM, HEB brand Calcium 1200 with D
M2: 4 oz salmon, 1/2 cup rice, 2 oz snowpeas, 2 oz sweet onion (same salmon meal as yesterday)
M3: 1/2 cup oats, 1T peanut butter, 1T honey
M4: 4 oz strawberries, 2 oz pineapple, 2 oz cantelope, .5 oz blueberries, 10 grapes, slice of kiwi,
M5: 1 medium banana, .5 oz cashews
M6: 3 eggs scrambled with 1/2 cup red rice and 1/4 cup parmesan cheese and sprinkled with tabasco.
1886 calories: 25/44/31 (p/c/f)
111g protein, 225g carbs, 62g fat
WATER: 1 gallon
BACK and BICEP DAY
Close Grip Pulldown: 1×4 @ 150+3 @ 130, 2×6 @ 130
Lat Pulldown: 1×4 @ 110, 2×6 @ 100
BB Close Grip T-bar Row: 1×7 @ 60, 1×6 @ 60, 1×6 @ 60+2 @ 50+4 @ 25
1 arm Inc UH Cable Row: 2×10 @ 30 (left arm weaker)
Pull Ups: 1×7 @ BW+(assisted)3 @ 60+5 @ 80+9 @ 100+12 @ 20
Alt DB Curl (dropset from intentionally too heavy): 1×1.5 @ 40’s+1.5 @ 35’s+3 @ 30’s+5 @ 25’s
1 Arm Cable Hammer Curl: 1×10 @ 20, 1×6 @ 25, 1×5 @ 25
Shoulder Width Chins: 1×5 @ BW
