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Not sure if this is where we should be posting this... But its time to start showing a log as per rules of this contest.
What ive got going on is pretty simple. Need to get into the single digit body fat.
Always all natural, at time of pics i was about 235. 5,9
2-3 weeks ago i hit all pr's. 410 flat bench. 550 dead, 725 18inch rack. 500 squat.
Dont need to change too much in regards to the gym. Maybe more supersets, cut out the <6 reps i do every 3 weeks. Decrease rest time. Add fasted cardio. 120-135 hr 30 mins.
My meals have been more or less identical for the passed two weeks.
breakfast
serving of real oat meal, or zoom. mixed with a scoop of protein and aminos (couple times a week add egg whites here, 5white1whole)
2nd breakfast is "the weeks meal" ill explain this below
Lunch
strt protein, and veggies, either 8oz chicken, steak fish or shrimp and salad, broccoli, green beans etc.
1-2 hours before workout
either "the weeks meal" or a protein shake with fruit
immediate post workout
whey with fruit (if hungry i may eat some chicken or tuna now too)
Dinner, 12oz lean meat, either grilled or just tossed in a pan with some seasoning. ( i got an awesome collection of 12 seasonings for christmas, all salt and sugar free) and veggies
before bed if sore, beef isolate shake.Or more chicken
Note: i also enjoy power butter in oatmeal or shakes, except bed time shake now
In order to ensure plenty of good food, i tend to cook in bulk 2 days a week. This will consist of a family pack of chicken on the grill and or 2 lbs of shrimp in a pan.
I also make one big meal. Referred to above as "the weeks meal" This week was a turkey soup. 2 turkey breasts back in the oven till 160 degrees, added to a pot and simmered for hours till able to separate from bone and shred. I added 1lb shredded carrot. 3 crowns of broccoli,2 summer squash, half an onion. a bolion cube and 3 small cubed sweet potatoes.
Last week was a chili
2lbs 93percent ground beef, 1 lb ground chicken breast, 1 lb lean ground turkey. Half a white onion, 7 roma tomatoes, 4 jalapenos, 5 cloves garlic, 1 can red beans, 1 large can chili beans in sause, 1 can whole peeled tomatoes, 1 small can of butter beans, 1 can black beans.
macro targets:
2500-2800 cals
280-340 protein
100-140 carbs only simples within an hour of workout before or after
What ive got going on is pretty simple. Need to get into the single digit body fat.
Always all natural, at time of pics i was about 235. 5,9
2-3 weeks ago i hit all pr's. 410 flat bench. 550 dead, 725 18inch rack. 500 squat.
Dont need to change too much in regards to the gym. Maybe more supersets, cut out the <6 reps i do every 3 weeks. Decrease rest time. Add fasted cardio. 120-135 hr 30 mins.
My meals have been more or less identical for the passed two weeks.
breakfast
serving of real oat meal, or zoom. mixed with a scoop of protein and aminos (couple times a week add egg whites here, 5white1whole)
2nd breakfast is "the weeks meal" ill explain this below
Lunch
strt protein, and veggies, either 8oz chicken, steak fish or shrimp and salad, broccoli, green beans etc.
1-2 hours before workout
either "the weeks meal" or a protein shake with fruit
immediate post workout
whey with fruit (if hungry i may eat some chicken or tuna now too)
Dinner, 12oz lean meat, either grilled or just tossed in a pan with some seasoning. ( i got an awesome collection of 12 seasonings for christmas, all salt and sugar free) and veggies
before bed if sore, beef isolate shake.Or more chicken
Note: i also enjoy power butter in oatmeal or shakes, except bed time shake now
In order to ensure plenty of good food, i tend to cook in bulk 2 days a week. This will consist of a family pack of chicken on the grill and or 2 lbs of shrimp in a pan.
I also make one big meal. Referred to above as "the weeks meal" This week was a turkey soup. 2 turkey breasts back in the oven till 160 degrees, added to a pot and simmered for hours till able to separate from bone and shred. I added 1lb shredded carrot. 3 crowns of broccoli,2 summer squash, half an onion. a bolion cube and 3 small cubed sweet potatoes.
Last week was a chili
2lbs 93percent ground beef, 1 lb ground chicken breast, 1 lb lean ground turkey. Half a white onion, 7 roma tomatoes, 4 jalapenos, 5 cloves garlic, 1 can red beans, 1 large can chili beans in sause, 1 can whole peeled tomatoes, 1 small can of butter beans, 1 can black beans.
macro targets:
2500-2800 cals
280-340 protein
100-140 carbs only simples within an hour of workout before or after
