From: Mr.X...FREE/NEW INFO

[iced earth]

I know it may be too much to ask but, is it possiible to add a list of food or even recepies Mr.X? Thanks

 

[manny78]

Good stuff Bump!!!

 

[Mr.X]

This is my 2nd article on motivation: I just finished it....

http://www.mesomorph.net/bros/docs.php?ID=47

Thanks to
www.mesomorph.net
I can let everyone know the importance of health.

Mr.X

 

[iced earth]

Mr.X I noticed that you did'nt give a BMR % for day 4? is it 5%. Thanks.

 

[Mr.X]

It's not a deficit...it's just your BMR calories for that day..

Mr.X

 

[Enock]

I'd love a TKD guide.

 

[Mr.X]

Ok, I have some informational research together. In about 2-3 weeks the TKD manuel will be done.

Also, my Insulin/Cutting will be out soon.

Mr.X

 

[Mr.X]

BUMP this bad boy
I want everyone to be able to read it.

Mr.X

 

[latinhire]

Mr. X Please Review, too long for PM

Mr. X,

Thanks for all your advice so far, i appreciate it fully and am beginning to see results in a short time. I have gone from 240+ to 207 with a significant increase in muscle definition and hardness. ( about 8 1/2 weeks) ( my wife is all over me )

I cant seem to loose more weight though, still stuck between 207 and 210 ( body fat is dropping though)

I hope its not too much of a distrubance to review the following and advise on some changes.

Diet: The following is my food calorie intake

Meal 1 – Lean Body Low Carb Protein Shake ( 7:00 Am )

Meal 2 - 4 egg white Omellette w/ ham & tomatoe or vegetable ( 9:00 Am)
1 cup cottage cheese

Meal 3- Garden Salad w/ chicken, beef or shrimp ( no dressing ) (12:00 )

Meal 4- Myoplex Low Carb Shake ( 2:30 – 3:00 )

--- Workout --- starts at 5:30 PM (afterwork)

Meal 5- Isopure drink or Protein shake / bar w/ glutamine

Meal 6– meat or fish, w/ vegetables (1/2 cup brown rice once a week)

Meal 7- Lean Body Low Carb Protein shake

Supplements:

Multi-Vitamin

Xenadrine ( 2 weeks on / 2 weeks off )

Clenbuterol ( 2 weeks on / 2 weeks off ) 150 mcg.

Workout: ( routines alternate every 2 weeks in order to find best exercise)

Monday- Chest & Triceps (Heavy , 6-8 rep max)

Warm-up : 10 minute Cardio or 130 + Sit-ups / Abs work / strectch
Chest: Incline, Flat, Decline, cable cross-overs, pull backs + (supersets)
Tricpes: Triceps extensions, pulldowns, presses
Cool-down- 10 minute Cardio

Tuesday- Shoulders, Cardio ( Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Shoulders: dumbbell military presses, lateral raises, shrugs, + 1-2 other exercises
Cardio- Run –20 Min. or cross trainer 25 min.

Wednesday- Legs (Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Legs: Presses, extensions, curls, calf raises, glute machine
Cardio: 10-15 Minutes bike or cross trainer

Thursday- Back, Bi ‘s ( Heavy / 6-8 rep max)

Warm Up: 10 minute bike or cross trainer / stretch
Bi’s – Concentration, bar curls, smith machine, hammer curls + (supersets)
Back- lat pulldowns, rows, dumbbell rows
Cool-down- 10 minute Cardio ( row machine)
Friday: Cardio Abs

Abs- abs ball crunch w/ weights, (120 reps), cable crunches (100 reps), incline sit-ups w/ weights (till failure), leg raises ( 50-60 reps), side oblique work (75-100 reps)
Cardio- 20-25 min. run w/ alternating sprints or step machine or cross trainer

Saturday: Cardio Day
Stretch, some abs work, pushups, ( mostly try and touch up what I felt was a weak workout during the week)
Cardio- 40-45 min. bike or cross trainer or run

Sunday: REST DAY + CHEAT DAY (means take in extra carbs, like wheat toast or a piece of cake )

 

[funkoram]

I want to try this diet but I have one question. Is it true that you can't lose over 2.5 lbs a week on this diet, I read that on a few websites.