#REBUILD 2016 – Day 1 – January 4th, 2016
This is the first day that I am starting my #rebuild process after my #roadtorecovery series, that just ended. In these day journals I will post my daily diets and what I trained, along with the basic supplement taken.
The goal with my nutrition is to slowly clean the garbage out of it, and add more calories as the weeks go up. Right now I’m putting myself in a little bit of a deficit, when it comes to my total caloric intake, but I just want to get myself accustomed to eating clean all day, and keeping things moving easily. I don’t want to start stuffing my face just because I can train 100% again; that won’t produce shit except shit weight. The goal is to increase calories at the rate I can increase training weights and intensity along with it.
So, lets dive into this process…
Food Intake
Meal 1
• 8oz egg whites
• 3 whole eggs
• 1 pkt sugar-free instant oats
• 2/3c raw oats
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
• tomatoes
-training/cardio session-
-pwo stack nutrition-
-intraworkout nutrition-
-postworkout nutrition-
Meal 3
• 7oz chicken breast
• 1c jasmine white rice
Meal 4
• 7oz chicken
• 1/2 sliced avocado
• Salad mix
• tomatoes
Meal 5
• 8oz egg whites
• 2 whole eggs
• 2 pkts sugar-free instant oatmeal
• 1/2c raw oats
• 1oz sliced almonds
Training – Back & Cardio
Straight Arm pullovers 4×12-20
+Superset: Lat Pulldowns 4×10
Seated Y-Handle Cable Rows 4×10
1-Arm Smith Machine Rows 4×10
T-Bar Rows 5×10
+Superset: Hammer Strength Pulldowns 5×10
Cardio: 21minutes Incline treadmill @ 2.8mph/12.5 degrees
Supplements
With meal 2
2000mg fish oil, 100mg B6, 1200mg CLA, Bcomplex, 200mg Caffeine, 2000mg Vitamin C, 400mg Chromium, Vitamin D3
With meal 5
2000mg fish oil, 1200mg CLA, Bcomplex, 2000mg Vitamin C, 400mg Chromium, 2000mg Super Primerose Oil
0.5 TTE 0.5EQ 0.5ME 20Nolv
PreWorkout
• 1 Scoop Allmax Razor8
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intraworkout
• 20g BCAAS
• 30g High-cyclin Dextrin
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 25g high-cyclin dextrin
• 5g Glutamine
