Hey y'all have not been active here for sometime now, kinda busy....hope y'all have been pushing.....
Day 1
Upper Body Strength (Push Focus)
- Bench Press: 4x6-8 (progressive overload)
- Incline Dumbbell Press: 3x8-10
- Overhead Press: 4x6-8
- Tricep Dips (Weighted): 3x10-12
- Lateral Raises: 3x12-15
- Boxing: 30 minutes (focusing on technique and power)
Meal 1: Breakfast (Post-Morning Workout)
-6 egg whites + 2 whole eggs (scrambled)
-1 cup oatmeal (cooked) with 1 tablespoon maple syrup
-1 tablespoon almond butter (added to oatmeal)
-1 cup spinach (cooked )
-Black coffee
-Supplements: Multivitamin, fish oil, and creatine (5g)
Meal 2: Mid-Morning Snack
-1 scoop whey protein (mixed with almond milk)
-1 cup mixed berries
-1 handful (1 oz) of walnuts
Meal 3: Lunch
- 8 oz grilled chicken breast
- 1 cup cooked brown rice
-2 cups steamed asparagus
-1 tablespoon olive oil (drizzled over veggies)
Meal 4: Pre-Afternoon Workout Snack
-1 cup Greek yogurt (low-fat)
-1 medium apple
-1 tablespoon chia seeds (sprinkled on yogurt)
Meal 5: Dinner
-8 oz grilled salmon
-1 medium sweet potato (baked)
-2 cups mixed greens (spinach, kale, arugula) with 1 tablespoon balsamic vinaigrette
- 1/2 avocado (sliced)
Meal 6: Evening Snack (Before Bed)
1 tablespoon peanut butter (added to protein shake and eaten with cottage cheese
Daily Totals
- Calories: 2,900-3,000
- Protein: 215g
- Carbs: 225g
- Fats: 85g
Not to also forget my daily dose of UPsteroid sarms cycle stack, lgd, cardarine and osta
