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@dadbod82 thats close lets see more diet pre show and some training
Approved Log Mombods on-going log
- Thread starter dadbod82
- Start date
Looking phenomenal
look super tight
Here was yesterday's high day
10-30 only (high day)
Bodyweight - 144.6
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. 40mcg clenbuterol. 12.5mcg cytomel (t3). 70g carb from Rice Krispie treats, pop tarts, or low fat cereal bars.
Intraworkout (drink throughout weight training): 30g carb from carb powder or Gatorade + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 75g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 1 banana or 25g honey. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 250g cooked weight jasmine rice. 30g almond butter or 15g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora. 20mcg clenbuterol.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz potato or 200g cooked weight rice. Any amount of low carb veggies. 1/4 tsp pink sea salt. 20mcg clenbuterol.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz potato or 200g cooked weight rice. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight rice or 7oz potato. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 2 whole eggs. 4oz 93/7 or leaner ground beef, lean cut of steak, or salmon. 2 large bagels (50-56g carb each). 1 banana or 25g honey. 40g almond butter. 110g low carb veggies (optional). 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora.
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.
10-30 only (high day)
Bodyweight - 144.6
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. 40mcg clenbuterol. 12.5mcg cytomel (t3). 70g carb from Rice Krispie treats, pop tarts, or low fat cereal bars.
Intraworkout (drink throughout weight training): 30g carb from carb powder or Gatorade + 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 75g dry measured cream of rice or 1.5 cups Gerber Grain and grow oat cereal. 1 banana or 25g honey. 1/4 tsp sea salt.
Meal #2 -6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 250g cooked weight jasmine rice. 30g almond butter or 15g coconut oil. Any amount of low carb veggies. 1/4tsp pink sea salt. 5,000iu Vit D. 2600mg evening primrose oil. 300mg relora. 20mcg clenbuterol.
Meal #3 - 6oz 98% lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz potato or 200g cooked weight rice. Any amount of low carb veggies. 1/4 tsp pink sea salt. 20mcg clenbuterol.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 7oz potato or 200g cooked weight rice. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. 200g cooked weight rice or 7oz potato. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #6 - 2 whole eggs. 4oz 93/7 or leaner ground beef, lean cut of steak, or salmon. 2 large bagels (50-56g carb each). 1 banana or 25g honey. 40g almond butter. 110g low carb veggies (optional). 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora.
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.
Normal plan until coach adjusts it
10-29-23
Bodyweight - 144.6
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. 40mcg clenbuterol. 12.5mcg cytomel (t3). .5mg arimidex Tuesday, Friday, and Sunday.
Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 50g dry measured cream of rice or 1 cup Gerber Grain and grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to 25g whey isolate + 230g egg whites, 50g whey isolate, OR 460g egg whites + 90g low carb veggies. Salt remains in.
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. 20mcg clenbuterol.
**on non weight training days, omit oil/almond butter.
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. 20mcg clenbuterol.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 20g almond butter + 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 276g egg whites. 110g low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora.
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•
3.5 hours of moderate intensity steady state cardio per week. This can be performed as a separate workout, or post workout. Broken up into a minimum of 3 days.
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 - 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 (lower trap/rhomboid focus)
D7 - Rest or fasted cardio only
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
10-29-23
Bodyweight - 144.6
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. 40mcg clenbuterol. 12.5mcg cytomel (t3). .5mg arimidex Tuesday, Friday, and Sunday.
Intraworkout (drink throughout weight training): 10g EAA + 5g leucine.
Meal 1 (post workout) - 50g whey isolate. 50g dry measured cream of rice or 1 cup Gerber Grain and grow oat cereal. 1/4 tsp sea salt.
**on non weight training days, change to 25g whey isolate + 230g egg whites, 50g whey isolate, OR 460g egg whites + 90g low carb veggies. Salt remains in.
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. 20mcg clenbuterol.
**on non weight training days, omit oil/almond butter.
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. 20mcg clenbuterol.
Meal #4 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
Meal #5 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast. Any amount of low carb veggies. 1/4tsp pink sea salt.
**if shake, 30g whey isolate + 20g almond butter + 1/4tsp pink sea salt.
Meal #6 - 6oz lean ground turkey, turkey cutlets, shrimp, or chicken breast, OR 276g egg whites. 110g low carb veggies. 1/4tsp pink sea salt. 3g Omega-3 Krill oil. 2g Vitamin C. 1 serving ashawaghanda. 300mg relora.
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•
3.5 hours of moderate intensity steady state cardio per week. This can be performed as a separate workout, or post workout. Broken up into a minimum of 3 days.
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 - 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 (lower trap/rhomboid focus)
D7 - Rest or fasted cardio only
*abdominals - any 3 days each week for 15 mins / session.
•INTENSITY IS KEY!
Wow, great job! Crazy lean.
Good and detailed updates.........
@dadbod82 wow he legs came in amazing, thick and lean
Deffo good quads
