Probably one of the best workouts ive ever had in my life pushed every single set to failure even some forced reps with help of spotter. i did back and bicep and fore arms my workout consisted of
deadlifts x4 maxed out at 325 for 6
cable rows x3 focused on form 3 sets of roughly 125 to 130 no throwing body
lat pull down forward grip x3 140 to 160 with 2 additional forced reps on last set
lat pull down close reverse gripx3
reverse flyes x2
preacher bar curls x3 got up to 40 pounds per side for 5 with 2 additional assisted reps
DB curls x4 25 35 45 50
hammer curls x 2 seated 35 35 for 6
then forearms i decided to put some work into my forearms felt a burn after first excercise making the rest of my forearm work out pretty exhausting
after my workout chicken spinach and broccoli and by the time i got home i didnt even have the energy to get out of my car walked into my house and fell asleep in bed with my dog. For 2 hours im assumeing i need to consume more carbs pre workout so i dont get that entire body exhaust post workout
Worst sleep of my life but never felt this motivated i am ready to kill it in the gym im im starting on back and bicep day due to the fact i have no spotter and will continue from there. I have to get braces on again at 10 am I had for four years in highschool but i guess that wasn't enough this morning oatmeal and about 8 egg whites. Just letting my supplements of pharma shred synephrine caffeine and l carnatine get there pump in me before i eat i usually wait about 1 hour.
174 6-8% body fat Looking to build muscle and lose maybe 1 % more body fat.
My transformation is always an ongoing process but I feel I should share the information I have gained, and am putting to use. In this blog I will talk about my ups and down the supplements I use and the Supplements I try to avoid. My nutrition as well as my workout regimen. Another reason I am createing this blog is to help motivate people with allergies, Trying to build muscle or cut fat is very difficult when you can only eat about three different types of foods like myself. My allergies consist of Dairy, Soy, Gluten, Sugar ( including healthy Sugars). I also cannot digest any protein Powders even the whey Isolates the most easiest and quickest digesting protein.
My diet is going to start with finding out my bodys maintenance and how to create the most energy for my workouts so I dont exhaust myself in the gym and don't make any gains. As I progress I will of course decide whether I am looking to cut or bulk. I completely disagree with eat anything you see any calorie excess needs to be healthy in order to make appropriate healthy gains.
Cutting When cutting I will reduce my Calorie intake by roughly 10 to 20% from my caloric need my Ratio will be 50-60/20-30/10-20 protein carbs fats
Bulking when bulking i will increase 10 to 20% of my caloric need and increase carb to protein Ratio My Bulking ratio will consist of 40/40/20 Protein Carbs Fats
I will being using a calorie calculation from emma leigh she has made an excellent forum on calculating you calories and macronutrient needs which I will tweek slightly.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100 I use this one because I have quite lean body mass
BMR = basic metabolic rate
LBM = lean body mass needs to be converted to KG
174 pounds = 79.1 kg
370 + (21.6 x 79.1) my lean body mass is 79.1 my body fat percentage is about 8% so easiest way to find out lean body mass is Weight x (body fat percentage -100)
79.1x.92 = So if i had no body fat I would then weigh 72.7 kg
370 + (21.6x72.7kg)= 1940.32
I excercise 3-5 times a week in the gym so I will multiply that amount of calories x 1.5
My Daily needs are 2910 Calories which will be split between my three macro nutrients. Protein Carbs Fats
Nutrition Due to my allergies I tend to eat very Specifically
Breakfast 7-10 Egg whites and 2 servings of oats. In the form of oatmeal
Snack 1 Chicken breast roughly cup of spinach and a cup of broccoli 10 ml of Balsamic vinegarette
Snack 2 Chicken breast roughly cup of spinach and a cup of broccoli 10 ml of Balsamic vinegarette. This is also a Great post workout meal because I cannot digest any protein powders without feeling sick. Post workout you need to take advantage of that anabolic window of protein synthesis so I reccomend getting in nutrients within 45 minutes of your workout.
lunch 2 Chicken breast/ Oatmeal or salad
Snack 3 Chicken breast I start to windle out my carbs throughout the day so I dont have any excess calories sitting in my stomache upon sleeping to keep very lean lean muscle look.
Dinner 2 Chicken breast Possible Salad and broccoli
Food Chicken breast, tuna, Broccoli, Spinach, Balsamic Vinagarette, Green tea, Eggwhites and oatmeal.
When eating like this you are missing out on alot of nutrients so be sure to take in Supplements to replace what you are missing
Supplements I take
Upon Wake up
Pharma Shred, L carnatine, and Synephrine
I really enjoy Pharma Shred has helped in getting me very lean has major major thermogenic effects so if you aren't use to fat burners I would not reccomend
L carnaine being a straight supplement to make your body use fat instead of muscle for energy
and synephrine is my energy boost. I rather take the straight form of the supplement because its much cheaper then a brand name.
Vitamin c, Omega 3s, Green tea and acai extract come in one pill which is very convienant. Multivitamin And BCAA's with my water im more or less drinking BCAA's (branch chain amino acids) all day.
I try to avoid Pre workout supplements due to the chance of them upsetting my stomache and ruining a workout. My highest reccomended would be Wired Or NO xplode. Wired for taste and lasting effects and NO xplode for effect but i hate the taste. Both really help with focus. I Have tried an ephedrine and caffeine stack but that only created sleeping problems regardless of what time in the day i took them so I would not reccomend that.
Creatine Monohydrate I find it very important Post and during workout to get the Strength Gains im looking for it help with the length of energy expendature in your muscles and nutrients getting sent to them. Make sure you are buying Monohydrate not some Pre alklyn or something of that nature lots of Creatine companies will trick you with a less useful form of creatine but if the monohydrate bloats you and makes you feel uncomfortable Pre alklyn is your best bet.
Post Workout Multivitamin with Food
Dinner Multivitamin And glycosemene and devils claw supplement to prevent any joint issues.
My routine is going to be 2 days on 1 of 1 day on 1 off and 20minutes to an hour and a half a day of cardio six days a week.
Day 1 Back - Biceps - Calves
Day 2 Shoulders - Upper Chest - Abs
Day 3 rest -Abs
Day 4 Legs
Day 5 Lower Chest - Triceps
Day 6 Rest
Day 7 Full Body/Goal Training
My day 7 is the day where I like to work towards goals like 1 arm pushups or the planche or vert jump or muscle ups. The day consists of multiple arrangements of workouts that help me try and perform those movements. Also could be utilized as a Hot Yoga day or really any other form of excercise I find myself interested in.
I will Be doing this program for 90 days and I will have set up Goals I will like to accomplish by the end of the 90 Days after I see what I am capable of in those areas. Example 50 pushups straight or 30 Chin ups or 10 muscle ups(just Examples)
Things I try to Avoid to many pre workouts, I do not want to have to base my energy levels on pre workouts I like to be motivated based on my nutrition. If you are having an off day Go ahead but relying on it sololy for a workout is going to make it less effective per use.