#REBUILD – Day 7 – January 10th, 2016
As you probably noticed, where is Day 6? well I decided to not count rest-days. Im sure you all will benefit more if I just show training days. So here we have a full day of food and training…
Nutrition
Meal 1
• 10oz egg whites
• 2 whole eggs
• 1/2c raw oats
• 1 pkts of instant oats
• 1tbsn natural honey
• 1 sliced banana
Meal 2
• 7oz sirloin steak
• 1/2c white jasmine rice
• salad mix
Meal 3
• 7oz chicken breast
• 1tbsn coconut oil
• 1oz almonds
• salad mix
Meal 4
• 2.5 scoops whey isolate
• 3tbsn fiber powder (Metamucil)
-Training period-
-preworkout nutrition-
-Intraworkout nutrition-
-postworkout nutrition-
Meal 5
• 8oz egg whites
• 2 whole eggs
• 1c jasmine white rice
Late night snacks
• 2 small bowls of cheese-its
• 1 medium (30g of carbs) Quaker chocolate chip granola bar
Training – Back & (Mild) Arms with (Lite) Calves
• Close-Grip V-bar Pulldowns 4×10-12
+Superset: Straight-bar Tricep Push Downs 4×12
• Hammer Strength Pulldowns 4×10-12
+Superset: Standing Calf Raise Machine 4×20
• Standing Rope Pullovers (lats) 4×15
• 1-Arm (Supinated Grip/Underhand) Cable Extensions 4×10
• Seated Concentration Curl Machine 4×10
+Superset: Assisted Pullup Apparatus Tricep Pushdowns 4×10
• Reverse Incline Bench 2-arm Dumbbell Rows 4×10-12
+Superset: Standing Dumbbell Hammer Curls 4×10 (slow negatives, fully under control)
• Seated Row Machine 5×10-15
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
PreWorkout
• 1 Scoop Allmax Razor8
Intraworkout
• 20g BCAAS
• 1 scoop of INTRA-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 5g Glutamine
• 5g Creatine Monohydrate
