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November 1, 2013 at 8:22 pm #10144
Day one as of 11/30/2013Current weight ~185 LBSGoing for a mix of DB and SAWill be using 5/3/1 program and combining some isolation bodybuilding crapBench Max: 225LBS *limited by shoulderBack Squat: 355LBSDeadlift: 385LBSPush-Press: 185LBSSide notes: Cannot workout for the next 1.5 weeks due to surgery. AKA perfect time for prep phase.Right should has a limiting injury, but nothing that will derail, just no shoulder isolation lift/heavy overhead pressing.I also live on campus at a college in the suburbs of Boston, so food choices cannot always be exactly what I want. Mornings: Cup of Coffee blended with 10g of isopure, 1Tbsp of MCT Oil, 5g of creatine (beginning in 1.5 weeks), 2 fish oil capsules, and multivitaminLunch: Between 12-2:30Often lettuce and cucumber, 2 slices of american cheese, 6-8 oz of grilled chicken (Combonation of shrimp when available), and mustard. OR salad with olive oil, shrimp, and chicken.Training: Between ~4:30-5:15PM(*May experiment with intra-workout shake)Finish time: ~5:30-6:30PM Training ranges from 30 minutes to 75 minutes*Often add in 10 minute stairmaster at the end of the workout (comments on this would be appreciated) and or core workout.PWO - ~15-25 minutes after workout PWO shake contents: 30g of isopure, 5g of creatine, 20-40g of dextrose, 4g of leucine, (20g casein possibly)Dinner/Carb-meal - 30 min after PWOWhen I want to be healthy - rice, potatoes, meat of some type, ketchup, some type of desertWhen I want to somewhat pig out -Double burger on white bun, french fries, ketchup, a few deserts (2-3 brownies or mini pieces of cake/pie)Lets see how things go.11-9-13 - 10 days into prep (no working out has been done due to surgery) Weight: 174Loss of 11 PoundsStill doing one more day of prep.November 1, 2013 at 11:52 pm #207796
good luck man!November 8, 2013 at 5:10 pm #207797
Good luck! I'm interested to see how you will be progressing!November 10, 2013 at 3:04 am #207798
bump. Update 1. Prep phase almost over.November 10, 2013 at 6:56 pm #207799
Good luck. Nice to see another Massachusetts person on here.November 14, 2013 at 4:38 pm #207795
Not sure on my body fat, is it possible to judge based on the picture? im estimating based on what ive looked at online ~15-16.5%November 14, 2013 at 5:01 pm #207794
Good luck. Nice to see another Massachusetts person on here.
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