Profile
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Age:
29
Joined:
April 23, 2008
Last Sign In:
3 days ago
Subscribers:
19
Website:
THE PROGRAM:
MONDAY
Squats 4sets - 8,6,4,2 reps
Deadlifts 4 sets - 8,6,4,2 reps
Calves 4 sets of 12 reps
WEDNESDAY
Bench 4 sets - 8,6,4,2 reps
Incline DB Press 4 sets - 8,6,4,2 reps
Weighted Dips
Shoulder Press 4 sets - 8,6,4,2 reps
FRIDAY
Weighted Chins 4 sets - 8,6,4,2 reps
Bent Over Rows 4 sets - 8,6,4,2 reps
Shrugs 4 sets of 10 reps
superset bicep curls
THE DIET:
3200cal 242g Protein, 349g Carbs, 103g Fat
Breakfast
Yoghurt, Musueli, Orange.
362 CALORIES, 12g Protein, 67g Carbs, 5g Fat
Snacks
Almonds, Banana, Peanut Butter
585 CALORIES, 17g Protein, 41g Carbs, 45g Fat
Protein Shake
412 CALORIES, 47g Protein, 57g Carbs, 3g Fat
Lunch
Tuna, bread, tomato, baby spinach
457 CALORIES, 44g Protein, 45g Carbs, 10g Fat
Snacks
Banana, Peanut Butter
420 CALORIES, 11g Protein, 35g Carbs, 31g Fat
Protein Shake
412 CALORIES, 47g Protein, 57g Carbs, 3g Fat
Dinner
Chicken, Pasta, Veggies
536 CALORIES, 64g Protein, 48g Carbs, 8g Fat
MONDAY
Squats 4sets - 8,6,4,2 reps
Deadlifts 4 sets - 8,6,4,2 reps
Calves 4 sets of 12 reps
WEDNESDAY
Bench 4 sets - 8,6,4,2 reps
Incline DB Press 4 sets - 8,6,4,2 reps
Weighted Dips
Shoulder Press 4 sets - 8,6,4,2 reps
FRIDAY
Weighted Chins 4 sets - 8,6,4,2 reps
Bent Over Rows 4 sets - 8,6,4,2 reps
Shrugs 4 sets of 10 reps
superset bicep curls
THE DIET:
3200cal 242g Protein, 349g Carbs, 103g Fat
Breakfast
Yoghurt, Musueli, Orange.
362 CALORIES, 12g Protein, 67g Carbs, 5g Fat
Snacks
Almonds, Banana, Peanut Butter
585 CALORIES, 17g Protein, 41g Carbs, 45g Fat
Protein Shake
412 CALORIES, 47g Protein, 57g Carbs, 3g Fat
Lunch
Tuna, bread, tomato, baby spinach
457 CALORIES, 44g Protein, 45g Carbs, 10g Fat
Snacks
Banana, Peanut Butter
420 CALORIES, 11g Protein, 35g Carbs, 31g Fat
Protein Shake
412 CALORIES, 47g Protein, 57g Carbs, 3g Fat
Dinner
Chicken, Pasta, Veggies
536 CALORIES, 64g Protein, 48g Carbs, 8g Fat
Country:
Australia
Hobbies:
OK, so my weight training goals is 190lbs (86.3kg) and then I want to work down to less than 9% body fat.
SUPPLEMENTS:
Whey, Glutamine, Calcium, Water.
Subscriptions
(11)
