Pre-Competition Diet & Workout
Monday, June 21
Diet
| Meal 1 |
9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water |
| Meal 2 |
6 oz chicken on 2 slices of brown bread
Brown rice
12 oz milk |
| Meal 3 |
1 can of tuna on brown bread
Grapes
2/3 cup of oatmeal
16 oz water |
| Meal 4 |
Two 1/3 pound 95% lean ground chuck patties on one wheat bun
16 oz milk |
Meal 5
(pre-workout) |
1 packet of Cytoplex
Medium banana |
Meal 6
(post-workout) |
1 packet of Cytoplex
40g of dextrose
1 TBSP of Gplenish Glutagain |
Meal 7
(post-workout 2) |
1 packet of Prolab's Lean Mass Matrix |
| Meal 8 |
12 oz milk
1 cup of cottage cheese |
Workout
Click here for a printable workout log!
This workout went really well. I added a lot of weight to my deadlifts from last week. I would've liked to get more reps on the last set, but my grip gave out. Hopefully next week I'll be able to get more.
Tuesday, June 22
Diet
| Meal 1 |
2 egg yolks
9 egg whites
1 ? cups of oatmeal
16 oz water |
| Meal 2 |
6 oz chicken on 2 slices of brown bread
Large red potato
1/6 pound of 95% lean ground chuck
12 oz milk |
| Meal 3 |
1 can of tuna on brown bread
1 medium red potato
2/3 cup of oatmeal
16 oz water |
Meal 4
(pre-workout) |
1 ? scoops of Optimum 100% Whey Protein
Large banana |
Meal 5
(post-workout) |
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain |
Meal 6
(post-workout 2) |
1 ? scoops of Optimum 100% Whey Protein
A small bowl of red grapes |
| Meal 7 |
A large plate of pasta w/ 95% lean ground chuck and tomato sauce
16 oz milk |
| Meal 8 |
6 oz chicken
A large serving of broccoli |
| Meal 9 |
8 oz milk
1 cup of cottage cheese |
Workout
Rest
My shoulders were sore and my tricep was bothering me so I decided to rest today.
Wednesday, June 23
Diet
| Meal 1 |
9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water |
| Meal 2 |
6 oz chicken on 2 slices of brown bread
Fat free yogurt
A few ounces of pasta w/ Parmesan cheese
12 oz milk |
| Meal 3 |
1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water |
Meal 4
(pre-workout) |
1 ? scoops of Optimum 100% whey
1 Large banana |
Meal 5
(post-workout) |
A little over 2 scoops of Optimum Whey
50 grams of dextrose
1 TBSP of Gplenish Glutagain |
Meal 6
(post-workout 2) |
1 ? scoops of Optimum Whey
1 medium white potato |
| Meal 7 |
A large steak
Cheesy potatoes (something grandma makes)
16 oz milk |
| Meal 8 |
1 cup of cottage cheese
8 oz milk |
Workout
Click here for a printable workout log!
Today was a great workout. I used 125 for all of my sets on military press. That's the first time that I've done that. I also increased pretty much everything in weight or reps.
Thursday, June 24
Diet
| Meal 1 |
9 egg whites
2 egg yolks
1 cup of Bran cereal
2 cups of Low Carb Special K cereal
16 oz water |
| Meal 2 |
6 oz chicken on 2 slices of brown bread
Brown rice
Small banana
16 oz water |
| Meal 3 |
1 can of tuna on brown bread
2/3 cup of oatmeal
Brown rice
16 oz water |
Meal 4
(pre-workout) |
1 ? scoops of Optimum 100% Whey Protein
1 Medium banana |
Meal 5
(post-workout) |
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain |
Meal 6
(post-workout 2) |
1 ? scoops of Optimum 100% Whey Protein
4 oz orange juice mixed with 4 oz cranberry juice |
| Meal 7 |
2 bowls of cabbage soup (with beef and vegetables)
Several ounces of chicken
16 oz milk |
| Meal 8 |
1 cup of cottage cheese
8 oz milk |
Workout
Click here for a printable workout log!
I was supposed to work triceps today, but my left tri was killing me. I thought I could train through the injury originally because it was so small. Now it seems like it's progressing into something bigger. I'm going to make sure to really ice it and stretch it out. Hopefully I won't have to take time off to heal it..
Friday, June 25
Diet
| Meal 1 |
4 pancakes w/ cranberry syrup
3 sausage links
Cheese curds
Cranberry juice
16 oz milk |
| Meal 2 |
1 can of tuna on brown bread
Brown rice |
| Meal 3 |
Turkey sandwich on a wheat bun
Fat-free yogurt
1 cup of ice cream
16 oz milk |
| Meal 4 |
1 can of tuna on brown bread
16 oz milk |
| Meal 5 |
2 salmon patties
Tater tots
16 oz milk |
| Meal 6 |
16 oz milk
1 cup of cottage cheese |
Workout
Rest
I rested today because my tricep was too sore and I didn't want to push it today by carrying around lots of 45 pound plates, etc.
Saturday, June 26
Diet
| Meal 1 |
7 egg whites
2 egg yolks
2 cups of Raisin Bran cereal
20 oz milk |
| Meal 2 |
1 can of tuna on brown bread
Brown rice
Medium banana |
| Meal 3 |
1 can of tuna on brown bread
2/3 cup of oatmeal
Brown Rice
Small banana |
Meal 4
(post-workout) |
A little over 2 scoops of Optimum 100% Whey Protein
60 grams of dextrose
1 TBSP of Gplenish Glutagain |
Meal 5
(post-workout 2) |
1 ? scoops of Optimum 100% Whey Protein
Medium white potato |
Meal 6
|
12 inch Subway roasted chicken on honey oat bread w/ everything but jalapenos and onions
16 oz milk |
| Meal 7 |
1 cup of cottage cheese
16 oz milk |
Workout
Click here for a printable workout log!
This was a great leg workout. I was happy with the weight, reps, and muscle to mind connection on every set. This was a good all around workout.
Sunday, June 27
Diet
| Meal 1 |
9 egg whites
2 egg yolks
1 ? cups of oatmeal
16 oz water |
| Meal 2 |
6 oz chicken on 2 slices of brown bread
Brown Rice
16 oz water |
| Meal 3 |
8 oz turkey
1 cup of oatmeal
16 oz water |
| Meal 4 |
8 oz turkey
Brown rice
16 oz water |
| Meal 5 |
Homestyle Bakes chicken & dumplings
16 oz milk |
| Meal 6 |
1 cup of cottage cheese
16 oz milk |
Workout
Rest
I am happy with the way my training went this week. My body keeps looking better and my lifts keep going up. I'm up to 180 pounds now.
Pictures
(Click to enlarge)
Click here to view all weeks!
Applied Knowledge is Power,
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