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):

½ scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion

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.

http://www.myprotein.com/sports-nutrition/hurricane-xs/10530268.html

Tomorrow.... Legs & Abs