I recently got off the V-Diet with amazing results. I’m continuing to cut body fat, while making good gains in the weight room.
Stats:
5’10"
200 lbs
10-15% bf
Meal 1:
2 whole eggs
1/2 cup egg white
1/2 Cup oats
Meal 2:
Handful of Almonds
Veggies
Meal 3:
1 can tuna
hot sauce
wheat crackers
Meal 4:
1 Chicken breast
salad
vinaigrette dressing
Meal 5:
1 Hamburger Steak
1 slice Cheese
Meal 6:
Cottage Cheese
Flax seed
Small amount of jam
Pre-Workout
-NOX-CG3
-1 Fish oil
-L-Leucine
PWO
-2 scoops Surge Recovery
-1 scoop creatine
-1 fish oil
Supplements
Fish oil
Surge Recovery
ZMA
Rhodiola Rosea
NOX- CG3 (I got it really cheap so that’s the only reason I have it)
L-Leucine
HOT-ROX
Total Calories: 2060, 2390 on workout days
Total Fat: 90g, 94.5g on workout days
Total carbs: 97g, 141g on workout days
Total Protein: 216g, 241g on workout days
Workout
Squats and pull ups are my weakest points so I am going to focus on those exercises.
Monday
6x3 Squats
3x10 pull ups
6x3 Rows
3x10 Lat Pulldown
4x8 Shrugs
Tuesday
4x6 Bicep Curls
6x3 DB Bench press
3x8 DB Flyes
3x8 Wrist Curls
+HIIT
Wednesday
3x10 Leg press
5x5 Cable pulldowns
6x3 Deadlift
5x5 Calf Press
Thursday
OFF
Friday
5x5 Squats
3x10 Chin ups
6x3 Dips
3x8 Tricep Pulldowns
5x5 Overhead DB press
2x6 Side Raises
2x6 Back raises
+HIIT
Sat+Sun off
Any critiques or advice is welcomed.