MORE THAN JUST FITNESS

MORE THAN JUST FITNESS

Day 12 ~ Shoulders & Arms



Dropped 2% body fat J another 10 to go.

The wedding countdown has begun and time is against me to lose the flub.

Felt great to get into the gym, however feeling weak and unmotivated. BUT glade I went! Achieved my best results in a while!   


I 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.J

I have been following my plan for a couple of weeks now, although I have lost fat I still look and feel the same.

Meal 1 – Toast w/ butter and eggs
Eggs - Whole, raw, 3 medium
194
1g
13g
17g
Oil - Coconut, 1 teaspoon
41
0g
5g
0g
Hovis - Whole meal Bread (400g), 2 slice
128
22g
1g
6g
Clover - Butter Light, 10 gram
46
0g
5g
0g
Meal 2 – White rice w/ chicken breast and frozen veg
Sainsbury's - White Rice, Microwaveable, 1 bag (200g)
264
59g
1g
6g
Birds Eye - Field Fresh Mixed Frozen Vegetables, 100 g
50
8g
1g
3g
Home - Olive. Oil, 5 milliliter
41
0g
5g
0g
Meat - Chicken Breast (Skinless), 150 g
293
0g
12g
44g
Meal 3 – Sweet potato w/ cheese w/ chicken breast and broccoli
Generic - Large Sweet Potato - Raw, 1 potato
162
37g
0g
4g
Meat - Chicken Breast (Skinless), 150 g
293
0g
12g
44g
Sainsbury's - Mature Cheddar Cheese, 20 g
78
0g
6g
5g
Vegetables - Broccoli, 100 g
31
7g
1g
4g
Snacks
Arla Protein - Raspberry Yoghurt, 200 g
140
13g
0g
20g
Fruit - Banana (Raw & Unpeeled), 100 G
89
23g
0g
1g
Snack A Jacks - Chocolate Chip Rice Cake, 3 cake (15g)
186
37g
3g
3g
My protein shake - Impact Whey Protein, 50 g
196
3g
3g
39g

I’m still using 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. However I have today just ordered a whey protein.   
  
Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

1 scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion  I opted for 1 scoop today as I am training during the day and not last thing at night.
X4 Creatine tables

Workout
Set One
Set Two
Set Three
Pull Ups
15
15
15
Tricep Dips
15 x 54kg
15 x 54kg
15 x 54kg
Standing Dumbbell press
12 x 16kg
10 x 18kg
8 x 20kg
Shoulder press
12 x14kg
12 x 14kg
12 x 14kg
Seated side lateral rises
12 x 8kg
12 x 10kg
12 x 10kg
Barbell up right row
12 x 50kg
12 x 50kg
12 x 50kg
Rear Delt fly
12 x 8kg
12 x 8kg
12 x 8kg
Barbell Shrug
15 x 70kg
15 x 70kg
15 x 70kg
Cable standing Biceps Curl
12 x 36kg
12 x 36kg
12 x 36kg
Cable Rope Triceps pushdown
12 x 36kg
12 x 41kg
12 x 41kg
Cable standing Biceps Curl
12 x 36kg
12 x 36kg
12 x 36kg

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

Following today’s workout I started my HIIT training. Using the stationary bike, 20 seconds as fast as I can followed by 40 seconds rest. Repeated 10 times.  

Today’s shoulder 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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