HeyMrWaters
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Glad you all got to see the results thus far, I am beyond pleased with what EBT has brought to the table and will continue to do my part also.
1-11-14
Normal same ole same ole low carb no lifting no cardio day. Going to do some fasted LISS first thing in the AM then have myself a nice little reward day. Not really craving anything....probably won't be anything special lol
Diet:
-omelet(mostly whites) and portobellos (olive oil)
-vanilla peanut butter Divine protein shake and almond butter
-chicken breast and broccoli (olive oil)
-salmon and broccoli (olive oil)
-salmon and broccoli (olive oil) *was feeling fishy today haha
-omelet (all whites) and almond butter
Next fasted weigh in on tuesday....going up baby (and a new gameplan soon woohoo).
Killing it brother.
Going to be up late tonight finalizing your new plan, among others. Keep up the great work. Almost time to kick it up a notch.
I'm thinking 185 maybe 190 then cut you down.
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Alright, new program, let's get it!
Monday: 1-13-14
chest-tris /high carb/ hiit cardio
Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull-crushers
-Reverse Grip Pressdown
*straight from weight room into cardio room
Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)
*high carb day
Diet:
-vanilla peanut butter Divine protein, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-ground chicken, white rice, broccoli, picante sauce
-lean ground beef, pasta, broccoli, tomato sauce
*snacked on 2 rice cakes with almond butter - needed some more carbs and healthy fats
-chicken breast, brown rice, broccoli creamy mushroom sauce
-omelet(all whites), red potatoes
Alright so first think you notice is that I am no longer on my MWF push legs pull split. That's right going into a more of a "bro-split" chest-tri/legs-abs/back-bi/delts-traps four days a week MTThF. This also added in a few new exercises and dropped the cardio down from 20 minutes HIIT to 15.
Although I won't be going into great detail on the new lifting regimen, I will put it out there that it really focuses on keeping the muscle under constant tension with certain I guess you would say "squeeze" techniques added in....and let me tell you guys it was TOUGH. After maxing out recently I felt pretty damn good about my strength but I left today with ego at all lol. On every lift I ended up dropping the weight much lower than I expected after a set or two, and for example on the barbell incline I ended up getting the wobbly arms quickly towards the end and needing a spot haha I'm telling ya brutal.
My chest pump was tremendous and painful, but the pumps in my tris were on a whole nother level. I'd be willing to bet it was the greatest pump I've ever achieved for that body part - and what a great thing to experience since I feel like that is one of my lagging bodyparts.
The diet is changed too. Since I'll be lifting 4 days a week now, I'll be upping my high carb days up to 4 total and the calories have been bumped up across the board also.
Due to some new circumstances in my life, I'll be lifting at 6AM, and that explains the pre and post workout shakes being my first two meals of the day. Let's keep it real....nobody feels like cooking eggs at 6 in the morning lol well I know I don't.
Overall great day for Mr Waters, extra food is always welcome fasted weigh in first thing in the AM - let's make some gains!
Fasted weight this morning....
178.6!
+1.2 from last tues
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Impressive weight gain! How is bf% holding up?
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Killing it man! Shows that consistency goes a long way. I am following and hoping I can follow your lead.