Adarq.org

Diet: Medium Day

THis morning

Meal 1: Turkey Slices and rice
Meal 2: Packaged and flavored chicken and 30 grams of carbs of rice
Meal 3: Shrimp-20 grams of protein worth, Ham slices to finish out the protein and Mac n cheese 30 grams of carbs and pieces of lemon bread to soak up the volcano in my mouth that i created with adding too many red pepper flakes to the shrimp.
Meal 4: 5:00pm- Protein Shake, Pnut butter, fish oil, and veggies
Meal 5: 7pm- Shrimp/Chicken, veggies, and pnut butter
Meal 6: Chicken/Shrimp, fishoil

I feel like I'm wearing a snuggy right now, room temp is normal around 70 but my face and body is just warm as shit.  Im guessing for the majority of the year my metabolism was just slow as shit which is why when i tried to eat decently healthy i probably wasnt taking in enough.


Weight tonight is about Half a pound less than last night, 296.7, so on my second diet day i am half a pound lighter in the morning and at night and I drank quite a bit of fluids today.  So far Im happy with it, gotta go eat my 5th meal

Between meals ive been hungry around 2hrs after i eat.  Im guessing its because of the lack of carbs on the low days, other than that its going well and im fairly warm still after each meal.

I had some Captain Crunch last night after work for my last meal lol but ive let myself sip here n there but kept on course with the main diet.   If I completely throw out all the good shit and just eat my chicken n rice n veggies then ill quite soon so allowing myself small portions of stuff like that here n there will keep me on track.

Im just waiting for my chicken to thaw out right now before i go to the gym so i can brine it n throw idk some kind of sauce in there.

This morning will just be 30 minutes of cardio, probably 10 minute walk with 20 minutes of bike and foam rolling

True that, once June comes hopefully ill be on this diet still and ill able to stay 100% committed when I'm a CO.  But for now if i cheat then i can actually cheat in small doses instead of heading off to chilis n getting a triple dipper or something like that...sounds good right about now lol ima go eat

Also, this morning did 30 mins of cardio and weighed in at 292.0-292.2

about 2.5lbs loss in 5 days

A lot of quad activity in my right side   no bueno
135-275 warm ups
315x5: decided not to push it any higher
225x10
225x5

Speed pulls(trap bar)
140x3
160x3
180x3
140x3

Single leg hammy curls
bicep work

farmers carrys
140x3 trips
160x3 trips
180x1 trip(felt like the grip was gonna tear my skin off my hands)

weight- 292.0

so i was 297 5 days ago at night, yiiippy

The Agenda for today

Morning cardio
eat, eat and more eatin


Back day

Trap Bar deadlifts
Im not sure what weights i did, bar was 50lbs so lets see if i can remember
working sets(all 5 reps): 140/160/190/230/250/280/300/340/360/380/410/430

DB rows: 60x4x10
     - Did them like how Stan Efferding teaches them in the new ST video so no cheating

lat pulldowns: Straight bar but reversed so I was facing the opposite direction
 100x10/130x10/160x10

Lat pulldowns: Vbar
130x3x10: Focused on getting a good stretch in my Lats

Then someone came in that I knew n my workout partner and I started talking to them n yeah that killed the workout. tomorrow morning i will do biceps n abs with cardio.

 Weight- 294, Idt i will lose the weight again until the low carb days

For Boulders and Yokes tonight

Warm up
DB OH Press
20x100
DB side raise
12x100
DB bent over rear delts
12x100

The workout
A. DB OH Press reps: 20/15-20/15/12-15/8-10
    DB side Raise: same scheme
    DB Bent over rear delts: same scheme
    Face pulls: heavy heavy heavy
    BB or Plate front raise: 3 sets of 10

B. Upright rows/BB and or DB: sets of 10
    Trap Bar shrugs:heavy heavy heavy

C. Tricep work:Suicide Grip
    Board Press: Heavy heavy heavy
    Supinated Tricep extensions: sets of 10 working up to heavy heavy heavy
    Lat pulldown tricep extension:1 arm for heavy heavy heavy