MORE THAN JUST FITNESS

MORE THAN JUST FITNESS

Day 10 ~ Back & Biceps



Poor workout tonight, lacking motivation and strength! However the will power is there and I will achieve my six pack for my wedding!


If you have been following my blog you will know am currently following a cutting plan, provided by www.andrewcainefitness.com. Andrew has provided me with a diet and training plan, which will aid me to reach my goal. (Keep my body mass, drop the fat). Check out his website for custom plans and diets.

Below is what has been set out for me for today’s nutrition. For your own diet plan, please see Andrew.

Meal 1 – Protein Shake
Generic - Banana Peeled - Grams, 100 grams
Almond Breeze - Vanilla Almond Milk, 240 ml
Sainsbury's - Frozen Chopped Spinach, 40 g
My protein shake - Impact Whey Protein, 50 g
Sun-Pat Peanut Butter - Peanut Butter, 20 millilitre

Meal 2 – Rice w/ chicken cooked in chopped tomatoes and
peppers
Meat - Chicken Breast (Skinless), 150 g
Sainsbury's - Chopped Tomatoes In Tomato Juice Carton, 195 g
Sainsbury’s - Frozen Mixed Peppers, 80 g
Sainsbury's - White Rice, Microwaveable, 1 bag (200g)
Oil - Coconut, 5 millilitre

Meal 3 – Tuna on white potato w/ butter and cheese
White Potatoes - Potatoes, 200 g
John West - Tuna In Brine, 120 grams
Cathedral - Mature Cheddar Cheese, 20 g
Kerigold - Unsalted Grass Fed Butter, 14 g

Snacks
Del Monte - Mango Iced Smoothie (90cals), 1 stick
9 Bar - Flax, 1 bar (50g)
Onken - Strawberry Yoghurt (Fat Free), 150 g
Generic - Medium Satsuma, 2 satsuma 90


As with my previous workouts, I have opted to use the Myprotein Building muscle bundle: http://www.myprotein.com/sports-nutrition/men-s-build-muscle-bundle/11225515.html The bundle contains a whey protein, which is ideal for cutting as well a number of vitamins.  
  
Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

X4 Creatine tables

Workout
Set One
Set Two
Set Three
Pull Ups
15
15
15
Barbell Bent over row
12 x 30kg
12 x 30kg
12 x 30kg
Dumbbell one arm row
12 x 24kg
12 x 24kg
12 x 24kg
Wide grip lat pulldown
12 x 41kg
12 x 41kg
12 x 41kg
Under hand pulldowns



Dumbbell seated curls
12 x 12kg
12 x 12kg
10 x 12kg
Dumbbell Alternative hammer curls
12 x 12kg
12 x 12kg
12 x 12kg
Cable reverse Curl
12 x 14kg
12 x 23kg
12 x 27kg

(Please note that exact results may vary based on the individual)

Red above indicates a decrease in weight used on the previous week, whereas the green shows and increase.

Today’s Back & Biceps workout achieved 487 calories burnt and took 1hr 6mins.

As a post workout supplement, I have taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and protein, as well as creatine and HMB.


Tomorrow.... Legs & Abs



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