Size Strength & Awesomeness

[Buildingup24]

Diet 6/19
6AM- 1.5 cups cooked oats & berries
Workout-10g amino acids
Post workout- 3 scoops whey & 150g carbs/ .25 cups almonds
Lunch- chicken salad sandwich
Late Lunch: 1lb 90/10 beef/veggies/85g carbs
Dinner: 2 scoops whey/8oz chicken/ 1 tbsp olive oil/veggies

 

[Buildingup24]

Sandwich pic

 

[rustilldown]

Sandwich pic

Ummm send one my way pls


Ride it like you stole it!!

 

[Buildingup24]

Ummm send one my way pls


Ride it like you stole it!!

Simple recipe brother. Your favorite loaf of bread rubbed with garlic butter
Mix cooked chicken breast, Greek yogurt, almonds chopped up, arugula, and some green apple slices.
Arugula gives it a nice bite/peppery taste

 

[rustilldown]

Okay that sounds really good I am going to borrow that from you my friend


Ride it like you stole it!!

 

[Buildingup24]

Yeah lemme know if you need any healthy recipes that still taste great-just lemme know what kinda meat...etc you're using

 

[Buildingup24]

So im leaving for Ghana August 11th thru the 22nd. Going to set up a medical clinic for rural communities along with 30 other students from Loyola-- like 27 of them r girls .
I know the food we will be served is not going to be high protein so with that being said, what's some good protein bars- mind you I'll be needing to eat like 6 of them a day to get in proper protein and calories in general
I was planning on going super high volume the week n half leading up to the day of the trip so I can take the 10 days to super compensate.
So what's a good protein bar??
cant bring powder- customs will be all over that stuff.

 

[Buildingup24]

Training Update--7.5 weeks left for my summer
Going back to a program I used with much success in the past. Helped me put on a good deal of size quick (did it for 4 weeks before school work got super busy) and strength as well-its brutal but it works if you stay away from failure.
T NATION | Stripped Down Hypertrophy --most people will cry over training--it's not if you do it correctly and put ego aside. Anyways...

Day 1 SDH

Warm up--3 sets rear delts/3 sets face pulls/ bodyweight split squats

4x10
Barbell Row: focus on contracting
145-4x10 (go up to 150 next time)

DB Low Incline Neutral grip: No lockout
70-1x10
75-10-10-7 (go for 4 sets at 75 next time)

5x5
Push Press-these were tough after chest-slight bend of knee
135-5x5--add weight--last 2 sets felt easy

Weighted Pull-up:
25-5x5 (go up to 30)

DL:
275-3x5

I went easy on the legs today because my quads/glutes were a little sore from yesterday. Tomorrow will employ full leg work.

Diet is going to be a lot of food (protein will stay around 250 as usual but upping carbs) I will be foam rolling and doing some hip mobility stuff on my off days. On the workouts before an off day, I will be doing 5 minutes of trap bicep, calf and ab work-circuit style. Every workout will warm up with face pulls/band pull-aparts/rear delt work and some split squats off a bench-these really help warm up my knees.
Will post diet later.

Everyone should read this article btw its a good one.
http://www.t-nation.com/free_online_article/most_recent/choices&cr=

 

[themondtster]

View attachment 76683
Serving Size 50 G Servings Per Container 5

Amount Per Serving Calories 200 Calories from Fat 70 %
Daily Value Total Fat 8 G
Saturated Fat 5 G
Trans Fat 0 G
Cholesterol 10 Mg
Sodium 150 Mg
Potassium 30 Mg
Total Carbohydrate 18 G
Dietary Fiber 1 G 2 Sugars 2 G
Protein 15 G

Vitamin A 15 Vitamin C 15 Calcium 8 Vitamin E 25 Riboflavin 6 Niacin 8 Vitamin B6 15 Vitamin B12 15 Phosphorus 10 Magnesium 4 Zinc 4 Copper 10

*Percent Daily Values are based on a 2,000 calorie diet. You daily values may be higher or lower depending on you calorie needs: Calories 2000 2500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Phosphorus Less than 300mg 300mg

This is what the fiance likes. Protein is a lil low but they make bigger versions.

 

[Buildingup24]

Thanks man I was looking into those or Elite Dymatize bars. about the same macros as Supreme.

Diet 6/20
6AM-Workout- 30g carbs/10g amino acids
Post workout- 1lb 90/10 beef/veggies/ 1 apple
Lunch: 3 scoops whey/ 6 whole eggs
Dinner- 12oz chicken breast/ 2 tbsp olive oil/big bowl of rice--2.5 cups cooked (roughly)