Today was Back/Triceps/Calves:
Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Close-Grip Pull Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
One Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Tricep Push Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Lying Tricep Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Tricep Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Calf Press on Leg Press Machine
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
This workout was quick but I felt the results. As mentioned previously, this week is all about building muscle and strength so nothing special. I am complete 2 days of this week’s program and I feel great.
Meal 1: Egg Whites and Coffee
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Brown Rice
Meal 4: Post Workout Whey Protein Shake
Meal 5: Protein Burger and Veggies
Meal 6: Casein Protein Shake
Keep the Body/Metabolism Guessing
As you can see my meals stay pretty much the same with a few minor tweaks to keep the body guessing. The Weekend is usually when I have my cheat day. A cheat day is important in everyone’s meal plan because when your metabolism gets used to a certain lifestyle it expects certain foods at certain times. Your metabolism's natural instinct is to burn, burn, burn, when fuel (food) is provided. When people skip meals because they think they are eating too much, that is when the metabolism gets starved with no fuel, so it stores fuel (fat) for future use. If you keep fueling your metabolism then it will develop a surplus and will need to keep burning your calories and fat. If you have the same meal plan day in and day out then your metabolism may get used to it and figure out when to store fat and when to burn fat. This is why it is imperative to have a cheat day. When you have a cheat day, your metabolism is shocked and doesn’t know what else to do besides burn calories/fat.
Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Close-Grip Pull Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
One Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Tricep Push Down
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Lying Tricep Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Tricep Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Calf Press on Leg Press Machine
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
This workout was quick but I felt the results. As mentioned previously, this week is all about building muscle and strength so nothing special. I am complete 2 days of this week’s program and I feel great.
Meal 1: Egg Whites and Coffee
Meal 2: Almond Butter sandwich on Wheat Bread
Meal 3: Chicken and Brown Rice
Meal 4: Post Workout Whey Protein Shake
Meal 5: Protein Burger and Veggies
Meal 6: Casein Protein Shake
Keep the Body/Metabolism Guessing
As you can see my meals stay pretty much the same with a few minor tweaks to keep the body guessing. The Weekend is usually when I have my cheat day. A cheat day is important in everyone’s meal plan because when your metabolism gets used to a certain lifestyle it expects certain foods at certain times. Your metabolism's natural instinct is to burn, burn, burn, when fuel (food) is provided. When people skip meals because they think they are eating too much, that is when the metabolism gets starved with no fuel, so it stores fuel (fat) for future use. If you keep fueling your metabolism then it will develop a surplus and will need to keep burning your calories and fat. If you have the same meal plan day in and day out then your metabolism may get used to it and figure out when to store fat and when to burn fat. This is why it is imperative to have a cheat day. When you have a cheat day, your metabolism is shocked and doesn’t know what else to do besides burn calories/fat.
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