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I now see what it takes to make good gains and I've set up a nice strategy here by simplifying things...
4150 calories weekly surplus (just over a pound of fat and muscle to be gained):
Sundays- 450 (+450)
Mondays- 700 (+1150)
Tuesdays- 450 (+1600)
Wednesdays- 700 (+2300)
Thursdays- 700 (+3000)
Fridays- 450 (+3450)
Saturdays- 700 (+4150)
Gym schedule...
Sundays: OFF
Mondays: 1.5hrs
Tuesdays: OFF
Wednesdays: 3hrs
Thursdays: 2.5hrs
Fridays: OFF
Saturdays: 2.5hrs
That's 9 1/2 hours of hump-busting at the gym per week and a ton of food. THIS. WILL. WORK.
Discipline, determination, and a good plan will get you everywhere in this game. These are learned skills, but they're more important than food or exercise in the long run.
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68,3 kg
Disminuído hasta ahora: 3,4 kg.
Aún para ir: 0 kg.
Dieta seguida: Bien.
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3466 kcal
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Grasa: 110,56g | Prot: 194,15g | Carbh: 421,53g.
Desayuno: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs. Onces: Winco Foods 1% Lowfat Chocolate Milk, Starbucks Caffe Americano (Grande), 85 Degrees Berrytale, Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder. Cena: Morning Fresh Farms Cottage Cheese 4%, Stouffer's Classic Chicken Enchiladas, Schwan's Strawberry Cheesecake Ice Cream, Baby Spinach, Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...
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3066 kcal
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Ejercicio:
Cocinar - 1 hora, Motorcycle Riding - 2 horas y 30 minutos, Descansando - 2 horas, Tienda de Comestibles - 30 minutos, Durmiendo - 6 horas y 30 minutos, Ducharse - 15 minutos, Conduciendo - 2 horas, Ver TV - 8 horas y 15 minutos, Tareas del Hogar - 1 hora. más...
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Ganando 3,2 kg a la Semana
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