Ripped and veiny

[AAP]

I posted my cycle. My training is :

Mon - Quads and calves
Tues - Chest and Biceps
Wed - Off, swim 2 miles in the ocean
Thurs - Back and Hams
Fri - Shoulders, Traps, Triceps
Sat - calves (if I decide to go in, or I swim another 2 miles)
Sun - Off

Diet wise, I am at 350 grams of protein daily with about 120 grams of that coming from ProteinFactory ion whey. Carbs are moderate, fat is low to moderate. But on Sat and Sun I have more carbs than usual.

 

[JG1]

I posted my cycle. My training is :

Mon - Quads and calves
Tues - Chest and Biceps
Wed - Off, swim 2 miles in the ocean
Thurs - Back and Hams
Fri - Shoulders, Traps, Triceps
Sat - calves (if I decide to go in, or I swim another 2 miles)
Sun - Off

Diet wise, I am at 350 grams of protein daily with about 120 grams of that coming from ProteinFactory ion whey. Carbs are moderate, fat is low to moderate. But on Sat and Sun I have more carbs than usual.

send me a pic to my ziplip addy

 

[bbforlife]

must be nice to swim in the ocean ,lol

 

[AAP]

A lot of people have asked about my diet and how I train. Rather than keep repeating it in individual emails, I will just post it here.

My diet is really nothing special. I only count protein and just use common sense about the carbs.

This is what I have consumed today so far. (7PM now)

7AM LeanBody Protein shake 42 grams + 25 grams of ProteinFactory ion whey
total 67 grams

930AM 8 oz Sirlion steak (trimmed fat off edges after grilling)
and a small serving of rissotto (sp?). I am guessing about 45 grams of protein here. Not sure. I don't have a food index guide. Not sure about the carbs either.

Noon ProteinFactory ion whey in water 60 grams

230PM One chicken breast and handful of scalloped potatos. Guessing about 35 grams of protein.

4PM One glass (8oz) of cranberry juice before training

Training:
Chest
Pec Dec 3 sets slow reps of 160 for 12 reps, pausing at both the start and finish of the movement.

Incline Dumbells
3 sets 140 for 12 reps

Incline flyes (flat bench with just a step up platform under it about 30 degree incline)
3 set 60 for 10 reps

Flat Bench rest pause style reps. Lower weight to chest and hold still for two count and then press upwards.
3 set 225 for 12 - 10 - 10 reps

Biceps
Incline Cable Curls
3 sets 120 for 15 reps

Seated Dumbell curls
3 sets 60 pounds for 8 reps. controlled from start to finish, no cheating or snatching.

Narrow Grip Pullups (pinkies touching) superset with Hammer Curls

3 sets 20-18-15 reps / 3 sets 45 for 15 reps

This was my light workout. Next workout will be basic movements with heavier weights, reps in the range of 6-8 with a spotter.

After workout 530PM
60 grams of Protein Factory ion whey, 80 grams dextrose, 10 grams of glutamine.

7PM (now) will be eating chicken breast and rissotto again.

10Pm more Protein Factory ion whey and glutamine before bed.

YOu can look at it and guess my carb and fat intake. I never count it as I said.

Now on the days I don't train, my carbs and fats are a little higher and my protein a little lower. The carbs keep me filling full without all the protein I would eat otherwise.

 

[AAP]

What? No karma?

 

[Texas Ranger]

I like your diet, brother! It's simple, yet VERY effective! Karma goes to AAP!!!

 

[AAP]

Yeah, I don't do fancy shit or Martha Stewart meals.

I cook 10-12 chicken breasts at one time and a huge pot of rissotto. Then just divide it up in tupper ware containers. All I have to do is throw in the microwave, eat and throw the container in the dishwasher.

 

[AAP]

Yeah, I don't do fancy shit or Martha Stewart meals.

I cook 10-12 chicken breasts at one time and a huge pot of rissotto. Then just divide it up in tupper ware containers. All I have to do is throw in the microwave, eat and throw the container in the dishwasher.

 

[AAP]

Yeah, I don't do fancy shit or Martha Stewart meals.

I cook 10-12 chicken breasts at one time and a huge pot of rissotto. Then just divide it up in tupper ware containers. All I have to do is throw in the microwave, eat and throw the container in the dishwasher.

 

[bbforlife]

say bro what is rissotto, i may know just not sure. ny biggest prblem is i hate dry chicken. how can i prevent that?