next week will be my first day of dc so this is how im doing it hope i get all the help here:
im 87kg been trainning for 10 years now..
diet is like this:
wake up at 9 am do cardio 30 minutes on empty stomach and start my first meal at 10 am:
8 eggs white 1 yolk mixed in a blender after doing it an omlette with 100g of oats and one fruit
12 am:
100g oats with 2 scoop whey protein handfull of almond, 2000mg fish oil
2:30 pm:
100g brown rise with 200g chiken breast ,2000mg fish oil
5:00 pm:
200g chiken or red meat with salad handfull of almond,2000mg fish oil
7:00pm 200g chiken or red meat with salad some almond
8:15 befor workoout :
2 scoop whey plus 70g waximaize
after workout 2 scoop whey plus waximaize
befor 15 minutes of sleep 2 scoop casein protein.
workout:
monday:
chest (incline smith machine)
5 warm up sets 15 12 10 8 6 and 3 full weight to maximum failure sets
shoulder (dumbell press)
5 warm up sets ...same as chest
back width (lat pul down)
5 warm up sets ... same as above
back thikness(t bar)
same as above
triceps:smith machine press close grip
3 sets warm up 15 12 10 and 2 sets to failure with maximum weight i can lift
after every set i rest for like 20 seconds with 15 deep breath and come back again, but there is some things im not sure about its the low volume ??what does it suppose to meen and blasting and cruising.thanks in advence
im 87kg been trainning for 10 years now..
diet is like this:
wake up at 9 am do cardio 30 minutes on empty stomach and start my first meal at 10 am:
8 eggs white 1 yolk mixed in a blender after doing it an omlette with 100g of oats and one fruit
12 am:
100g oats with 2 scoop whey protein handfull of almond, 2000mg fish oil
2:30 pm:
100g brown rise with 200g chiken breast ,2000mg fish oil
5:00 pm:
200g chiken or red meat with salad handfull of almond,2000mg fish oil
7:00pm 200g chiken or red meat with salad some almond
8:15 befor workoout :
2 scoop whey plus 70g waximaize
after workout 2 scoop whey plus waximaize
befor 15 minutes of sleep 2 scoop casein protein.
workout:
monday:
chest (incline smith machine)
5 warm up sets 15 12 10 8 6 and 3 full weight to maximum failure sets
shoulder (dumbell press)
5 warm up sets ...same as chest
back width (lat pul down)
5 warm up sets ... same as above
back thikness(t bar)
same as above
triceps:smith machine press close grip
3 sets warm up 15 12 10 and 2 sets to failure with maximum weight i can lift
after every set i rest for like 20 seconds with 15 deep breath and come back again, but there is some things im not sure about its the low volume ??what does it suppose to meen and blasting and cruising.thanks in advence
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