77Meal 1 – 4 eggs, 1oz. fat-free cheese, 1 grapefruit, ¾ c fruit, 2 fish, 1 Opti-men
Meal 2 – 1 s casein, 1 s whey, 1oz. nuts
Meal 3 – 1 chicken breast, 40g rice or 1 potato, veggies, ¾ c fruit, 2 fish, 1 Opti-men
Meal 4 – 1 s casein, 1 s whey, 1oz. nuts
Pre/During – 20g BCAA, 3 s CGT, 2.5 s Threshold, 1 s GABA, 3g HMB, 4 Thermocuts
Meal 5 – 50g protein, 100g carbs (Recover, glycomaize, etc.), 3g HMB
Meal 6 – ½ steak, veggies, ½ avocado, 2 fish, 1 Opti-men

diet: will get tweaked when food needs to be added or removed.




training:

going to do a legs/push/pull split, taking days off as needed and alternating between 2 workouts per workout day. I plan on incorporating some rest-pausing, partials, negatives, and higher rep widowmaker type sets into my workouts.




Monday - Legs
Front Squats....not anywhere near 100% since being ill with bronchitis and the flu last week....nothing worth mentioning


Tuesday - Push
Did some smith pressing for chest and delts. I tried standing smith press which was interesting and a nice change. Huge pump afterwards in my pecs, delts and triceps


Thursday - Pull
Dragging ass today. Did some barbell rows, pull-ups and 1-arm cable curls as my primary moves. Got a 345 barbell row....not my best but I'll get there


Friday - Legs 2
My hams and calves were still a little tight from Monday but I managed a 365 smith squat and stiff-leg deadlift and hit some good numbers on my higher rep leg ext./leg curl and calf work


Saturday - Push 2
Did pretty well today on some decline smith, overhead machine press and lying extensions, with chest press machine, DB laterals, and dip machine for my higher rep work.
The information contained in this article is not intended to be used for, or replace, the advice, medical diagnosis, or treatment of your doctor. Always seek the advice of your doctor or other licensed healthcare provider before starting any new supplement, diet, or exercise routine or when you have questions regarding any medical condition. Use of this article indicates that you expressly acknowledge and agree that Optimum Nutrition, Inc., its suppliers, licensees, and sub-licensees are not responsible for the results of your decision resulting from the use of this information including, but not limited to, your choosing to seek or not seek professional medical care based on the information contained in this article.