#REBUILD – Day 4 – January 7th, 2016
I was tired this day, as the last few days of grinding hard, and being on a calories restriction has been taking a bit of a toll. No worries, I still got all the training and cardio done, plus I had a cheat meal to get me through tomorrows leg training session. So here’s how this day came out:
Nutrition
Meal 1
• 10oz egg whites
• 2 whole eggs
• 1/2c raw oats
• 2 pkts of instant oats
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
-Cardio session-
-precardio nutrition-
-Intracardio nutrition-
Meal 3
• 7oz sirloin steak
• 6oz sweet potato
-Training period-
-preworkout nutrition-
-Intraworkout nutrition-
-postworkout nutrition-
Meal 4 *cheat
• 30 chicken wings
• 1 large french fries
• 4-5 mini candy bar (Halloween candy size)
Meal 5
• 6oz fat-free greek yogurt (triple-zero)
• 1.5 scoops of whey isolate
• 1oz roasted/salted almonds
Training – Shoulders
• Dumbbell Side Laterals (warmup) 3×12
• Standing Barbell Banded Stop Presses 5×8-12
• Resistance Banded Upright Rows 3×10
• Seated Smith Machine Shoulder Presses
-Set 1 to 3 10 reps
-Set 4 28reps. Dropset
• Standing Rope Rear Delt Cable Pulls 4×12-15
+Superset: Mixed grip-bar Front Raises 4×10
Super-Giant Set:
• Seated Dumbbell Side Laterals x 10 reps
• Seated Dumbbell Side-to-Front Raises 10 reps
• Standing Plate Raises 10 reps
• Standing Resistance Band Side Laterals (keep tension on the bands) 6-10 reps
Cardio (done earlier in the day): 37min incline treadmill
Supplements
With meal 3
2000mg fish oil, 100mg B6, 1200mg CLA, 100mg Bcomplex, 200mg Caffeine, 2000mg Vitamin C, 600mg Chromium, Vitamin D3
With meal 5
2000mg fish oil, 1200mg CLA, Bcomplex, 2000mg Vitamin C, 400mg Chromium, 2000mg Super Primerose Oil
Precardio
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intracardio
• 20g BCAAs
• 5g Glutamine
PreWorkout
• 1 Scoop Allmax Razor8
Intraworkout
• 20g BCAAS
• 1 scoop of INTRA-MVPump
• 5g Glutamine
Postworkout
• 2.5 scoops when isolate cold filtration
• 5g Glutamine
• 5g Creatine Monohydrate
