t-gunz----get lean or die tryin
staring my log. as of yesterday 2/1/3 and diet started 3/1/12
big thanks for to the guys that helped me out. tbody, gbrice,base, tall 76, cue artist hope i didnnt forget anyone
im 24
5'11
87kg for you yanks 191pounds :P
BF% about 15% ish
my trainin program
Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12
Tuesday - Back, Tri's
A1: low cable rows - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12
Wednesday - cardio
Thursday - Legs
A1:Squat - 10x10
Leg extension 4 x 10-12
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12
Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:side lateral raise 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12
cardio will be a mix of LIC PWO and HIIT on off days
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diet
Time |
Food |
Quantity |
Calories |
Carbs |
Fibre |
CHO Net |
Fat |
Protein |
|
620.00 |
egg whites 7 |
|
99 |
0.8 |
|
|
|
23.5 |
|
|
1 whole egg |
|
57 |
1 |
|
|
3.8 |
5.7 |
|
|
brown rice 120g |
|
160 |
32.5 |
|
|
1.2 |
4.1 |
|
9.00 |
|
|
|
|
|
|
|
|
|
|
185g tuna |
|
394 |
|
|
|
24.4 |
43.7 |
|
|
spinach 1 cup |
|
6 |
|
0.2 |
|
0.1 |
0.9 |
|
|
8 fish oils |
|
72 |
|
|
|
8 |
|
|
12.00 |
|
|
|
|
|
|
|
|
|
|
basa fillet 200g |
|
174 |
1 |
|
|
4 |
36 |
|
|
brown rice 120g |
|
160 |
32.5 |
|
|
1.2 |
4.1 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
345.00 |
pre- chicken 120g |
|
198 |
|
|
|
4.3 |
37.2 |
|
|
150g sweet potato |
|
105 |
22.8 |
|
|
0.2 |
3 |
|
|
TRAINING |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
520 |
whey protein 2 scoop |
112 |
1 |
|
|
0.6 |
24.9 |
|
|
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
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|
|
|
|
|
|
|
basa fillet 200g |
|
174 |
1 |
|
|
4 |
36 |
|
630.00 |
brown rice 120g |
|
160 |
32.5 |
|
|
1.2 |
4.1 |
|
|
|
|
|
|
|
|
|
|
|
830 |
chicken 120g |
|
198 |
|
|
|
4.3 |
37.2 |
|
|
beans 60g |
|
13 |
1.3 |
|
|
0.1 |
0.9 |
|
|
1tbsp peanut butter |
|
154 |
3 |
|
|
12.5 |
7 |
|
|
|
|
|
|
|
|
|
|
|
9-930 |
2 scoop casine |
|
112 |
1 |
|
|
0.6 |
24.9 |
|
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|
Totals |
2328.9 |
130.4 |
0.2 |
|
70.5 |
293.2 |
|
|
|
|
|
521.6 |
|
|
635 |
1172.8 |
|
|
|
Percent |
|
22.4 |
|
|
27.2 |
50.4 |