Change of Plans
Well I was going to do cardio and abs today but I ended up doing Shoulders and Triceps. As I said I am all out of whack this week due to a back injury. My ussual days are Monday ( Chest and Bis ), Tuesday ( Legs and Abs ), Wednesday ( Rest ), Thursday ( Shoulder and Tri ), Friday ( Back ), Saturday and Sunday ( Rest or REALLY light cardio ie: walking ). Anyway here is what I do for Shoulder & Tri ::
Seated DB Press 4 x 6
Bent Over Lat Raise 3 x 10
Seated Shoulder Press ( Machine ) 2 x 20
Skull Crushers 4 x 6
Behind Neck DB Extension 3 x 10
Tricep Pushdown Bar ( Machine ) 2 x 20
Rest periods are 2-4 minutes between sets and exercises. The meal plan for today is :
| Food | Cals | Fat | Carb | Prot |
|---|---|---|---|---|
| Milk, cow’s, fluid, whole ( 18 fl oz ) | 337 | 18 | 26 | 18 |
| GNC Whey Protein ( 2 serving ) | 220 | 3 | 8 | 40 |
| Raisin Bran, Kellogg ( 1 cup ) | 186 | 1 | 47 | 6 |
| Apple, raw ( 2 medium (2-3/4″ dia) (approx 3 per lb) ) | 163 | 1 | 42 | 1 |
| GNC Mass XXX ( 0.67 serving ) | 503 | 4 | 83 | 34 |
| GNC Whey Protein ( 1 serving ) | 110 | 2 | 4 | 20 |
| NO Shotgun ( 1 serving ) | 65 | 0 | 0 | 16 |
| Chicken, breast, with or without bone, broiled, skin not eaten ( 8 oz, boneless, cooked, skinless ) | 367 | 8 | 0 | 69 |
| Potatoes, mashed, home-prepared, whole milk added ( 2 cup ) | 323 | 2 | 74 | 8 |
| Gravy, beef or meat ( 0.5 cup ) | 62 | 3 | 6 | 4 |
| Beef, round, eye of round, separable lean only, trimmed to 0" fat, choice, cooked, roasted ( 8 oz ) | 397 | 13 | 0 | 66 |
| Potato salad, home-prepared ( 2 cup ) | 535 | 21 | 56 | 13 |
| Total | 3267 | 76 | 345 | 294 |
I have had everything up to the first serving of chicken thus far. Keep in mind I am bulking , if you eat the same amounts you will GAIN weight. I’ll post a weight loss meal plan tomorrow.
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