MORE THAN JUST FITNESS

MORE THAN JUST FITNESS

Day 9 Chest & Triceps



I had been looking forward to smashing a chest workout for a while- last week turned in to a bit of a disaster to terms of gyming, as I only managed one trip. L

This week I WILL get at least 4 trips in and start HIIT training more!


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.

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

Meal 1 – Lean bacon w/ beans and veg
Harvest - Back Bacon, Extra Lean, 4 slices (55 g)
120
0g
2g
24g
Heinz Beans. - 50% Less Sugar Beans, 200 g
134
20g
0g
9g
Mushrooms, white, raw, 50 g(s)
11
2g
0g
2g
Oil - Coconut, 5 millilitre
41
0g
5g
0g

Meal 2 – Couscous w/ salmon and peas
Smoked - Salmon, 125 g
213
1g
13g
29g
Sainsbury's - Couscous, 60 g cooked
226
47g
0g
8g
Peas - Peas, 80 g
70
12g
1g
5g
Home - Olive. Oil, 5 millilitre
41
0g
5g
0g

Meal 3 – White rice w/ turkey breast steak and veg
Sainsbury's - White Rice, Microwaveable, 1 bag (200g)
264
59g
1g
6g
Sainsbury’s - Turkey Breast Steak, 150 g
172
0g
2g
37g
Broccoli - Raw Broccoli, 100 g
34
7g
0g
3g
Carrots - Cooked, boiled, drained, without salt, 50 g
18
4g
0g
0g
Olive Oil - One Tablespoon, 5 millilitre
40
0g
5g
0g

Snacks
Nuts - Cashew nuts, raw, 50 gram
276
15g
22g
9g
My protein shake - Impact Whey Protein, 50 g
196
3g
3g
39g
Watermelon - Watermelon, Diced, 150 g (about 1 cup)
51
12g
0g
1g
Apple Fresh - Granny Smith Apple, 1 medium (154g)
80
22g
0g
0g
9 Bar - Flax, 1 bar (50g)
261
17g
18g
9g

I am currently using a bundle provided by Myprotein to aid with the building of muscle. “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 and creatine for strength.

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
Weighted Dips
15 x 54kg
15 x 54kg
15 x 54kg
Dumbbell Incline Bench Press
12 x 22kg
12 x 22kg
8 x 22kg
Dumbbell Incline Fly
12 x 10kg
12 x 12kg
12 x 12kg
Cable Cross Over
12 x18kg
12 x 18kg
12 x 18kg
Push Ups



Dumbbell standing Triceps extensions
12 x 22kg
12 x 22kg
12 x 22kg
Cable rope overhead triecp extensions
12 x 32kg
12 x 36kg
12 x 36kg

I have lost a lot of strength recently on my Dumbbell presses. Prior to changing my routine, I was able to lift 38kg (8reps) however I am down to 22kg but 12 reps. I believe I can lift more however begin to tire at approx 8 reps.

I finished today’s workout with HIIT training using the stationary bikes. 10 minutes in total. 20 second sprints followed by 40 seconds on light peddling. (Repeat x10)

Today’s chest workout achieved 573 calories burnt and took 1hr 2mins to complete.

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.

Once I have finished the Hurricane XS, I’ll move back to a Whey protein as it contains fewer calories.  


Tomorrow.... Back & Biceps 


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