#REBUILD – Week 3 – January 16-22, 2016
So since a lot of stuff is becoming repetitive, I see no reason to share day by day with everyone…as I understand it can not be the most exciting read on the planet. So I am just going to start doing week by week, with a typical daily intake, body part trained (no exercises listed), supplements, and cardio. So lets jump into what I basically did for this week:
Nutrition
Meal 1
• 8-10 egg whites
• 2-3 whole eggs
• 1/2c raw oats
• 1 pkt instant oatmeal
• 1 banana
• 1 large cup of detox tea & green tea with lemon
Meal 2
• 8oz chicken breast
• 1/2cup white jasmine rice
• salad
Meal 3
• 8oz lean ground beef (homemade meat balls) or lean steak
• 6oz red/golden potatoes
Meal 4
• 3 cans tuna
• 1 cup brown rice
Meal 5
• 10oz greek yogurt
Meal 6 (happened a few times)
• 2 whole eggs
• 6oz steak steak
• salad
Before bedtime or just during the evening
• 1 large cup of detox tea & green tea with lemon
Snack notes:
I did have some at night here and there. They ranged from Gold Fish (lol), ritz crackers, some small chocolates, 1 or 2 sliced of frozen pizza, Quaker oats granola bars
Training and Cardio Notes
I trained all body parts, and did cardio on Monday, Tuesday, Thursday, Friday. All ranging from 23-30min per session.
Weight training is going smooth. I am still have some aches and pain with my biceps (they still aren’t 100%), but each week I am trying new angles and methods of pumping blood and stretching the muscle fascia as best as possible. I have started training with my team and other training partners again, since I am able to “keep up” with healthy individuals again (I didn’t want to slow anyone down while I was in my deep-stages of rehab, so I trained alone 99% of the time).
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
1TTE 1EQ 1ME AM MWF / 20Nolv PM 2x / 0.5ARIM 2x
Pre-Cardio
• 1 Yellow Bullet (fat burner)
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intraworkout
• 20g BCAAS
• 1 scoop of Intra-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 1 scoop of Intra-MVPump
• 5g Glutamine
Weekly Observations
So as you can see my appetite has been increasing, and I have increased carbohydrate consumption. The reason behind that is because I felt that in week 2 I wasn’t getting the pumps I’d like while training. So this week I slowly started increasing carbs. I have noticed that my body is feel fuller, achieving better pumps, and starting to look like it’s old-self again little by little. So lets see what week #4 has in store.
