Diario de chrisw77, 13 ago. 19

Dropped a pound after kicking up the calories a little yesterday and went to bed on a stomach full of Lava Pockets and ice cream sandwiches.

The Forever Program starts today! Full-body workouts for 1hr+, 5 days a week, and starting at 2550 cals/day to work on a slow bulk until at least January... go, go!!


Pull-ups:
1 set to failure

BB Flat Bench Press:
3x warm-up sets
3 hard sets 4-6 reps + 1x paused/rest set

Overhead BB Shoulder Press:
3 sets 4-6 reps

Rack Pulls:
2x warm-up sets
3 hard sets 4-6 reps

Calf Press on Seated Leg Press:
3 sets 4-6 reps

Tricep Push-downs:
2 sets 4-6 reps + 1 drop-set

Pec Deck Machine:
3 sets 4-6 reps

71,4 kg Disminuído hasta ahora: 0,2 kg.    Aún para ir: 0 kg.    Dieta seguida: Bien.

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3258 kcal

Grasa: 98,61g | Prot: 167,64g | Carbh: 427,93g.   Desayuno: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Isernio's Premium Ground Chicken, Winco Foods 1% Lowfat Chocolate Milk, Publix Quick Cooking Oats, Valu Time 1% Low Fat Milk. Después del Desayuno: V8 Low Sugar Carrot Mango Juice, Quest Tortilla Style Protein Chips Ranch, General Mills Lucky Charms Cereal Bar (24g). Onces: Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Optimum Nutrition Micronized Creatine Powder. Cena: Butterscotch or Caramel Topping, Maraschino Cherries, Reddi-wip Extra Creamy Whipped Cream, Fried Ice Cream, Del Taco Churro with Cinnamon and Sugar, El Pollo Loco Caramel Flan, Valu Time 1% Low Fat Milk, Taco Del Mar Carne Asada Steak Mondo Burrito. Después de la Cena: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. más...

2989 kcal

Ejercicio: Sentado - 2 horas y 30 minutos, Tareas del Hogar - 3 horas, Pesas - 1 hora y 15 minutos, Conduciendo - 1 hora y 15 minutos, Tienda de Comestibles - 30 minutos, Durmiendo - 6 horas y 30 minutos, Descansando - 8 horas y 30 minutos, Ducharse - 15 minutos, Cocinar - 15 minutos. más...