#REBUILD – Day 10 – January 13th, 2016
Today I felt I needed to start adding more carbs into the plan, as I have been not getting the best pumps while training. I know how an intense pump should feel, and I haven’t been achieving it as I feel I should. So today I decided to start adding food….
Nutrition
Meal 1
• 10oz egg whites
• 2 whole eggs
• 1/2c raw oats
• 1 pkt of instant oats
• 1 banana
in-between meal 1 and meal 2
• 1.5 scoops of whey isolate
Meal 2
• 7oz chicken breast
• 1/2c white jasmine rice
• salad mix
-Training period-
-preworkout nutrition-
-Intraworkout nutrition-
-postworkout nutrition-
Meal 3
• 8oz Ahi Tuna (raw/sashimi style)
• 1cup white jasmine rice
Meal 4
• 8oz top round steak
• 1cup white jasmine rice
• large salad
Meal 5
• 8oz egg whites
• 3whole eggs
Late night snacks
• 2 small bowls of ritz/cheese-its (DAMMIT I NEED TO STOP THIS SHIT! THE FAT KID IN ME)
Training – Arms
• Y-Handle Tricep Extensions 4×10-15
• Bicep Curls with Multi-Grip Bar 5×21-30
*1st 10 reps, hold bar with the widest grip points. Next 10 reps, hold bar with 1 grip point closer. Last 10 reps hold bar with the closest grip points. Go none stop for this 30 reps.
+Superset: EZ-Bar Overhead Tricep Extensions 5×10
• Seated Simultaneous Dumbbell Hammer Curls 4×10
+Superset: Bench Dips 4×10-15
++Giantset: Standing EZ-Bar Curls 4×10
+++Megaset: Lee Priest Plate Curls 4×10
• Standing Dumbbell Hammer Curls 4×10
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
0.75 TTE 0.75EQ 0.75ME AM / 20Nolv PM
Preworkout
• 1 Scoop Allmax Razor8
Intraworkout
• 20g BCAAS
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 25g high-cyclin dextrin
• 5g Glutamine
