Extreme Lifestyle with Bio

[Bio-Active]

Spring cut starts today! Stay tuned

[tarmyg]

Spring cut starts today! Stay tuned

Did you take a starting picture? Good luck but doubt you need it.

[Bio-Active]

Meal 1

12 whites 2 yolk 1 cup oatmeal and oj

Meal 2

5.8 oz grilled chicken breast 1 cup rice

Meal 3

5.75 oz grilled chicken beast 200 grams sweet potato

Meal 4

5.6 oz grilled sirloin and greens 1 cup broccolli

Meal 5

6 oz grilled chicken breast 1 cup grilled asparagus and more greens

Meal 6 casein shake.

[Bio-Active]

Did you take a starting picture? Good luck but doubt you need it.

No I’m sitting about 13 ish bf, 5”3 190’ish. Planning to cut to 170 maybe 165 we will see how lean I can get. I usually can drop the weight pretty fast as I never let my diet really get to far off. I only really need to clean up meal 4 and 5. Then add in low intensity cardio after training. Since covid hit I pretty much stopped doing cardio. No more carbs with those meal just protein greens and fats with those 2.

How are you brother?

[Bio-Active]

Back training today

Pull up weighted 5x12

Wide grip pull downs 5x10

Seated rows 5x12

Lawn mower pulls 5x15

Close grip pulls 5x12

Hammer strength rows 5x8

40 minutes low intensity cardio and done

[Bio-Active]

Good morning!

Meal 1

10 whites 2 yolk 1 cup oatmeal and 16 oz orange juice

[Bio-Active]

Meal 2

6 oz grilled chicken breast 200 grams sweet potato

Meal 3

Same as 2

Meal 4

6oz grilled sirloin greens and asparagus

[Bio-Active]

Meal 5

5.5 oz grilled chicken breast greens asparagus and avocado

[Bio-Active]

Casein shake

[Bio-Active]

Morning!

Meal 1

10 whites 2 yolk 1 cup oatmeal 16 oz orange juice

[Bio-Active]

Meal 2

Preteen bar and bang energy drink

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

5.5 oz grilled tri tip sirloin 1 cup rice

[Bio-Active]

Meal 3

6 oz grilled. Hi Jen breast 200 grams sweet potato

Meal 4

6 oz grilled chicken breast 1 cup brown rice

Meal 5

6 oz grilled sirloin greens avocado and asparagus

[Bio-Active]

Post training protein bar and bang energy drink for the caffein

Trained chest

Hammer strength bench 5x12

Cable press 5x12

Cable flys 5x10

Db incline press 5x10

Pec deck 5x15

40 minutes low intensity cardio keeping bpm at 130 and done

This was my first day back at the gym. Hardly anyone there but it was nice to do the cardio. I have everything at home but a treadmill. I enjoy training at home but with things opening back up I’ll go back to the gym on my days off probably just to use different equipment and the treadmill lol

[Bio-Active]

Meal 2

6 oz grilled chicken breast 200 grams sweet potato

Meal 3

6 oz grilled sirloin 1 cup brown rice

[wango]

You sound leaner already, nice work Bio!

[Bio-Active]

You sound leaner already, nice work Bio!

Thanks brother I will Lean out fast I always do

[Bio-Active]

Meal 1

10 whites 2 yolk 1 Ezekiel muffin and 16 oz Oj

Trained arms 1 hour after eating

Hammer strength preacher curls heavy 5x10-12 2 -3 forced reps each set

Used hammer strength press machine to go tri extensions 1 arm at a time 5-12

Cable Bi curls 5x10

Seated dB tri extensions behind the neck 5x12

Hammer curls 5x8

Seated tri push downs on machine 5x20 to burn them out

Seated incline dB curls 5-15

Cable tri extensions

40 minutes low intensity cardio right after training. Heart rate at first was 150 bps but slowed down to 130

Meal 2

Protein bar and bang energy drink

Meal 3

6oz grilled chicken breast 200 grams sweet potato

[Bio-Active]

Dinner tonight was a cheat meal.

10 whites 2 yolk 4 sausage patty and 200 grams of shredded pan fried sweet potato

[Bio-Active]

Happy Monday!

10 whites 2 yolk 1 Ezekiel muffin and 16 oz glass of Oj

[Bio-Active]

Meal 2

Protein bar and bang energy drink

Meal 3

10 whites 2 yolk 3 sausage patty’s and pan fried shredded sweet potato

Meal 4

6 oz grilled chicken breast 200 grams sweet potato

[Bio-Active]

Last night trained shoulders

Seated DB press 5x12

Side lateral raises 5x10

Front lateral raises 5x10

Upright rows 5x10

Shrugs 5x20

Reverse pec deck 5x15

40 minutes low intensity cardio

Done

[Bio-Active]

Wide grip pull up weighted 5x10

Wide grip lat pull downs 5x10

Seated rows 5x15

Close grip pull downs 5x10

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal

Meal 2

6 oz grilled chicken breast 200 grams sweet potato

Meal 3

Same as meal 2

Meal 4

6 oz grilled tri tip 1 cup rice

Meal 5

6 oz grilled chicken breast and greens with asparagus

Meal 6

Will be casein shake

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal 16 oz glass OJ

[The Deadlifting Dog]

That's a lot of juice...

[Bio-Active]

That's a lot of juice...

First thing in the morning my body needs it to break the fast

[Bio-Active]

Trained arms yesterday

Standing DB curls 5x12

Skull crushers 5x12

Hammer curls 5x10

Tri extensions 5x15

BB curls 5x10

Weighted dips 5x15

Done

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal and Oj

Meal 2

Protein bar and bang

Meal 3

10 whites 2 yolk Ezekiel muffin

Meal 4

6 oz grilled tri tip 200 grams sweet potato

[Bio-Active]

Meal 5

6 oz grilled sirloin and greens

[Bio-Active]

Trained chest today

Flat press 5x12

Incline press 5x10

Flys 5x10

Incline cable flys 5x12

Pec deck 5x15

[Bio-Active]

Meal 1

10 whites 2 yolk 1 cup oatmeal glass Oj

Meal 2

Protein bar and bang energy drink

Meal 3

6 oz grilled chicken breast 200 grams sweet potato

Meal 4

6 oz grilled sirloin 1 cup brown rice

Meal 5

6 oz grilled chicken breast greens with avocado and asparagus

Meal 6

Casein shake

[Bio-Active]

Today was arm day

Preacher curls 5x12

Standing tri press ups 5x10

Hammer strength iso curls 5x10

Seated hammer strength tri push downs 5x20

Cable curls 5x15

Tri cable extension 5x15

45 minutes low intensity cardio keeping bpm about 130 and done

[Bio-Active]

Meal 1

4 eggs 1 Ezekiel muffin and Oj

Meal 2

Protein bar and bang

Meal 3

Grilled sirloin 200 grams sweet potato

Meal 4

6 oz grilled chicken breast 1 cup rice

Meal 5

6 oz grilled chicken breast greens grilled asparagus and avocado

Meal 6

Casein shake before bed

[Bio-Active]

Slept a little to long today had to hurry

Meal 1

Protein shake and 1 cup oatmeal

[Bio-Active]

Meal 2

Protein bar and bang

Meal 3

10 whites 2 yolk 2 slices Ezekiel bread toasted

Meal 4

6 oz grilled sirloin 200 grams sweet potato

Meal 5

6 oz rotisserie chicken breast greens with grilled asparagus and avocado

Meal 6 casein shake

[Bio-Active]

Trained shoulders

Seated DB press 5x12

Side lateral raises 5x10

Front lateral raises 5x10

Shrugs 5x15

Upright rows 5x12

Reverse pec deck 5x15

45 minutes low intensity cardio and done

[Bio-Active]

10 whites 2 yolk 1 cup oatmeal and Oj

[Bio-Active]

Meal 2

Protein bar and bang

Meal 3

10 egg whites 2 yolk 2 slices Ezekiel bread toasted

Meal 4

6 oz rotisserie chicken breast 200 grams sweet potato

[The Deadlifting Dog]

If I bang in the middle of the day I have to nap afterwards.

[Bio-Active]

If I bang in the middle of the day I have to nap afterwards.

Heck yes!!!