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Approved Log Mombods on-going log
- Thread starter dadbod82
- Start date
Doing good. Been a rough few weeks for us. Lots of distractions. Baseball has started, haven't been sleeping well, kid keeps getting in trouble in school, she hasn't has a period since 2020(before she started gear) but has severe cramps so she had an ultrasound done and they're checking for some not so good things, girls at work are trying to get her fired for making them do their job(how dare a boss hold someone accountable nowadays). It's been a mess. She's continuing to do what she can though. All carbs are gone except post workout amd she looks great. I'll get some updates posted this weekend hopefully.
4-22 only (high day)
Bodyweight - 155.0
12.5 weeks out
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. 2iu GH. 50g carb from low fat Cereal bars or Rice Krispie treats.
Intraworkout shake (drink throughout weight training): 30g dextrin or similar carb powder + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 30g honey or 1 banana. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz red or sweet potato. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice or 7oz potato. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 40g carb from Rice cakes. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine.
• Water - 2-2.5 gallons daily.
Bodyweight - 155.0
12.5 weeks out
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. 2iu GH. 50g carb from low fat Cereal bars or Rice Krispie treats.
Intraworkout shake (drink throughout weight training): 30g dextrin or similar carb powder + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 30g honey or 1 banana. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz red or sweet potato. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight jasmine rice or 7oz potato. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 40g carb from Rice cakes. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine.
• Water - 2-2.5 gallons daily.
She's almost down to bare bones now. Time to buckle down no matter what we have going on in life.
Normal plan
4-21-24
Bodyweight - 155.0
12.5 weeks out
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. 2iu GH.
Intraworkout shake (drink throughout weight training): 15g dextrin or similar carb powder + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to 1 whole egg + 300g egg whites. Any amount of low carb veggies. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 20g almond butter, 10g olive oil, or 10g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
**on evening cardio days, take the following 20-30 mins prior:
1iu GH + 5mg yohimbine hcl.
**this 1iu gh will be pulled from your morning gh dose. So on evening cardio days, do 1iu preworkout, 1iu precardio, 2iu before bed.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine
• Water - 2-2.5 gallons daily.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
In the evening as a separate workout, or fasted if you're training later in the day.
5 rounds hiit + 35 mins moderate intensity steady state. Days 2,3,5,6 unless otherwise instructed.
Training Split:
D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat
D2 - Back + rear and medial delts + biceps (lat focus)
D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press
D4 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift
D6 - Back + rear and medial delts + biceps (lower trap/rhomboid focus)
D7 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
Normal plan
4-21-24
Bodyweight - 155.0
12.5 weeks out
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. 2iu GH.
Intraworkout shake (drink throughout weight training): 15g dextrin or similar carb powder + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 80g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to 1 whole egg + 300g egg whites. Any amount of low carb veggies. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 20g almond butter, 10g olive oil, or 10g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4 tsp pink sea salt.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
**on evening cardio days, take the following 20-30 mins prior:
1iu GH + 5mg yohimbine hcl.
**this 1iu gh will be pulled from your morning gh dose. So on evening cardio days, do 1iu preworkout, 1iu precardio, 2iu before bed.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 35g whey isolate. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
OR
1 serving Oikos triple zero yogurt + 20g whey isolate. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora. 2iu GH.
Add the following any time of day: 1 TBSP Bragg’s apple cider vinegar (with the “Mother”)+ ½ squeezed lemon + 1 serving multivitamin you’re currently taking + 2g Acetyl L-Carnitine
• Water - 2-2.5 gallons daily.
*All meals should be spaced out every 2.5-3 hours unless otherwise instructed.
•Cardio•
In the evening as a separate workout, or fasted if you're training later in the day.
5 rounds hiit + 35 mins moderate intensity steady state. Days 2,3,5,6 unless otherwise instructed.
Training Split:
D1 - Legs (Quad focus)
*BB squat, narrow stance leg press, narrow stance hack squat
D2 - Back + rear and medial delts + biceps (lat focus)
D3 - Upper body push (chest, anterior delts, triceps)
*Incline BB/DB chest press, BB/DB shoulder press, Close grip bench press
D4 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
D5 - Legs (Glute/ham focus)
*Sumo stance squat, sumo stance leg press, sumo deadlift
D6 - Back + rear and medial delts + biceps (lower trap/rhomboid focus)
D7 - Cardio
**60 mins treadmill. 5-7 incline. 3.0-3.5mph.
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
What is her goal weight for the show?
Lean dry and conditioned. She was 135 here in November.
