Forum Statistics

Threads
28,058
Posts
551,583
Members
28,708
Latest Member
Brymaster

Wifeys road to the stage

A1food4u

A1food4u

VIP Member
May 9, 2012
215
301
Love seeing the hard work rewarded with the hardware!!! Congratulations to you both!!!
 
T

Trip

VIP Member
Oct 22, 2022
271
231
i would think the greatest thing is both sharing a super passion......cool

good luck
 
dadbod82

dadbod82

Member
Feb 2, 2021
62
184
Fwd:
Gina Normal plan

2-5-23

Bodyweight - 152

5 weeks out



Upon Rising (30 mins prior to fasted cardio or meal 1) – 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine. 25mcg Cytomel. 20mcg clenbuterol.
**on fasted cardio days, add 1 serving Evogen Lipocide Xtreme.


Meal #1 - 300g egg whites cooked. 100g low carb veggies. ¼ tsp pink Himalayan sea salt. 5,000IU Vitamin D. 2600mg evening primrose oil. 300mg relora.


Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4tsp pink sea salt. 20mcg clenbuterol.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt. 20mcg clenbuterol.


Meal #4 - 6oz salmon, sirloin steak, or ground sirloin. 90g low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 1/4tsp pink sea salt.


Meal #5 - 6oz 98% lean ground turkey, shrimp, or chicken breast. 180g cooked weight jasmine rice. 1/4 tsp sea salt. 1 serving gda.
**on rest days, change to:
6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 90g low carb veggies. 1/4 tsp pink sea salt.


Preworkout shake (30 mins prior to training) - 1 serving preworkout powder of your choice + 5g EAA (HumaPro) + 5g Leucine + 5g creatine monohydrate + 2g Acetyl L-Carnitine.


Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.


Meal #6 (immediately post workout) - 6oz 98% lean ground turkey, shrimp, or chicken breast. 110g low carb veggies. 1/4tsp pink sea salt. 2600mg evening primrose oil. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300 mg relora.


• Water - 1.5-2 gallons daily.


*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.




•Cardio•
Fasted - 8 rounds hiit + 45 mins Stairmaster level 6-8 or a brisk walk at an incline. Any 4 days each week.

Post workout - 20 mins stairs level 6. Days 1,3,5.


Training Split:

D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat

D2 - Back + rear and medial delts + biceps

D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press

D4 - Rest or Fasted cardio only

D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift

D6 - Back + rear and medial delts + biceps

D7 - rest

*abdominals - any 3 days each week for 15 mins / session.

*if this schedule is not feasible M-Su, mix rest days around as your schedule dictates.



•INTENSITY IS KEY!
52fe72646a8a341901cda402759f005f.jpg


Sent from my SM-N986U using Tapatalk
 
T

Trip

VIP Member
Oct 22, 2022
271
231
wow, log is discipline, du jour

good luck
 
BD Cool

BD Cool

VIP Member
Dec 1, 2011
1,482
877
Trap and mid-back thickness is awesome!!
 
Friggemall

Friggemall

VIP Member
Jun 16, 2020
481
705
The wifey is looking great. Nothing but drive and determination from here. Go get this thing!!
 
BovaJP

BovaJP

Senior Moderators
Staff Member
Feb 15, 2013
1,302
1,398
@dadbod82 lookin fab! Those cuts lol. Sounds like she is right on track man.
Thank you for also sharing!
 
Wallyd

Wallyd

VIP Member
Dec 10, 2013
1,489
1,214
Looking fantastic! Good luck & keep driving hard!
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top