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Sep 25th, 2017
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  1. 1:
  2.  
  3. Arms/Shoulders (triceps, biceps).
  4. 30 minutes cardio (or 3 miles, which ever takes longer)
  5. Pullup set (assisted if you can't do real pullups) 5 reps * 3 (repeat for at least 3 different grip variations)
  6. Tricep dips (assisted if needed, otherwise use machine)
  7. Shoulder press, etc
  8. Add in whatever arms you like here
  9. End with burn outs
  10.  
  11. 2:
  12.  
  13. Chest/Back
  14. 30 minutes cardio (or 3 miles, which ever takes longer), or rowing (rowing is better today)
  15. Bench press (5 reps * 3 sets) (incline, decline, normal)
  16. Weighted Rowing (reps, not cardio rowing)
  17. Lawnmowers, etc
  18. End with pushup burnouts
  19.  
  20. 3:
  21.  
  22. Legs.
  23. Just do it, fuck off your excuses and do it.
  24. Squats
  25. Leg press
  26. Hip flexors
  27. Booty
  28. Calf raises
  29. I like to end with calf raises because I hate myself
  30.  
  31. 4:
  32.  
  33. Stretching/Abs or yoga.
  34. Don't act like this is a rest day, do lots of stretching. Flexibility should improve
  35.  
  36. Repeat, 1 rest day a week. Add in abs every other day.
  37.  
  38. Food:
  39.  
  40. Cals in Vs Cals out.
  41.  
  42. Breakfast: protein bar/shake ~200-300 calories
  43.  
  44. Lunch: salad (no ranch, that's bad fats, fatty)
  45. Lettuce, 2 hardboiled eggs, grilled chicken (turkey is good too), cucumber, broccoli, some cheese (cheese is good protein too).
  46. GO EASY ON THE DRESSING. Use a balsamic vinegar, or a low fat italian if you hate balsamic.
  47. ~500-700 calories depending on the size of the salad
  48.  
  49. I do the gym after work, so I have a protein shake after work. ~300 calories.
  50.  
  51. Dinner:
  52.  
  53. Chicken breast (10oz approx) (season with salt, pepper, garlic, sear for best flavor)
  54. Rice (jasmine, not the best rice, but better. Good starch)
  55. Broccoli (raw/steamed)
  56. ~800-1000 calories
  57.  
  58. Total calories in/day:
  59. ~1800-2300
  60. Typical calories burned (according to fitbit)/day:
  61. ~2900-3500
  62.  
  63. Watch the calories, this is an aggressive diet plan, but it is filling I promise!
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