4 weeks out
My weight this morning was 170.7
Waist measurement: 32 inches (81cm)
Upper thigh measurement: 23 inches (58.5 cm)
I am not the type to make excuses but the past 2 weeks have been rough. I have been going through some personal stuff, along with being deathly ill and having midterms. But that is all in the past. I have drawn a line in the sand and I am ready to blast out the last 4 weeks. I am feeling almost back to normal and have been watching a lot of old school bodybuilding videos to get amped up. 28 days until show time…
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
Note: On the days where I am only doing cardio and abs, I remove all the oatmeal and brown rice from the diet (it sucks).
Training:
I train on a 8 day rotation. After day 8 I repeat day 1.
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs
Photos taken this morning before breakfast after having a cup of coffee:
