I decided to start my training with a heavy compound “big 4” movement, and then adding assistance moves while ramping up reps throughout. I take 1 serving of Plazma throughout and 2 scoops of MAG-10 during the conditioning. I also consume a fat burner prior to conditioning (yohimbe, green tea extract, caffeine and a water weight remover).
A typical training day is as follows:
4:15am - Wake up
4:50am - Brain Candy + Finibar
5:15am - Begin Training:
Incline Bench Press - 4x6 (rest 2-3min)
Flat Dumbbell Press - 4x8 (rest 1-2min)
Cable Crossover/Dumbbell Fly - 3x10 (rest 1min)
Dips/Dip Machine - 3x12-15 (rest min)
Barbell Curl: 5x5 (rest 2min)
Dumbbell Curl: 4x8 (rest 1-2min)
Cable Curl: 3x12-15 (rest 1min)
Conditioning Work for 15min, usually a kettle bell swing/pushup combo or sled/tire work.
Usually it’s around 6:30am - 6:45am after the conditioning. I get home and eat the following around 7:30am:
1 cup of oatmeal + banana and berries mixed in
Then after class I’ll come home and snack on a protein shake usually with a banana and some peanut butter (2tbsp).
My lunch consists of chicken usually with a 1/2 cup of white rice and green veggies. This has been my last meal containing carbs because of macros. I lowered them to lose a little bit more fat.
Dinner is my last meal and it’s usually just protein based with some healthy fats.
I decided to lower my calories week by week, by about 250cal/week. Mostly from carbs, while raising fats slightly and maintaining protein at around 220g.