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I now see what it takes to make good gains and I've set up a nice strategy here by simplifying things...
4150 calories weekly surplus (just over a pound of fat and muscle to be gained):
Sundays- 450 (+450)
Mondays- 700 (+1150)
Tuesdays- 450 (+1600)
Wednesdays- 700 (+2300)
Thursdays- 700 (+3000)
Fridays- 450 (+3450)
Saturdays- 700 (+4150)
Gym schedule...
Sundays: OFF
Mondays: 1.5hrs
Tuesdays: OFF
Wednesdays: 3hrs
Thursdays: 2.5hrs
Fridays: OFF
Saturdays: 2.5hrs
That's 9 1/2 hours of hump-busting at the gym per week and a ton of food. THIS. WILL. WORK.
Discipline, determination, and a good plan will get you everywhere in this game. These are learned skills, but they're more important than food or exercise in the long run.
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68,3 кг
Потеряно до сих пор: 3,4 кг.
Еще предстоит сделать: 0 кг.
Следовательность диеты: Достаточно Хорошо.
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3466 ккал
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Жир: 110,56г | Белк: 194,15г | Углев: 421,53г.
Завтрак: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, El Popular Chorizo, Oakdell Jumbo Eggs. До Обеда: Winco Foods 1% Lowfat Chocolate Milk, Starbucks Caffe Americano (Grande), 85 Degrees Berrytale, Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder. Ужин: Morning Fresh Farms Cottage Cheese 4%, Stouffer's Classic Chicken Enchiladas, Schwan's Strawberry Cheesecake Ice Cream, Baby Spinach, Hidden Valley Fat Free Ranch Dressing, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. После Ужина: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. подробнее ...
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3066 ккал
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Упражнение:
Приготовление Пищи - 1 час, Motorcycle Riding - 2 часа и 30 минуты, Отдыхать - 2 часа, Супермаркет Торговый - 30 минуты, Спать - 6 часа и 30 минуты, Принятие Душа - 15 минуты, Вождение - 2 часа, Просмотр Телевизора - 8 часа и 15 минуты, Работа по Дому - 1 час. подробнее ...
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Набралось 3,2 кг за Неделю
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