My Training and Nutrition Thread

Training Training Logs
21

Thursday:

Breakfast:

500 ml egg whites
1 whole egg
1 slice typical austrian cheese
Parsley, Basil,
kurkuma, garam massala spices
4 grams fishoil
Broccoli

Meal2:

200 grams chicken
1 tablespoon olive oil
4 grams fishoil
broccoli

Meal3:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
4 grams fishoil
200 grams broccoli

Meal4
PWO Shake

Meal5 (still 2 come)
200 grams chicken
4 grams fishoil
25 grams walnuts
mixed veggies

okay… today HIIT BUT!! Big BUT I did it on the treadmill on an incline… DAMN now I know how it feels to change things up HIIT wise… I am still recovering :slight_smile: Damn people thought I will be dead in 2minutes… anyway…8x60x120 on an incline treadmill.

22

Sunday:

Did my routine on sunday, since I got lots of stuff to do next week

10x3 reps Sumo deadlift 125 kilos
10x3 Chins with 5 kilos attached
10x3 Dips with 5 kilos attached

all done with 45 secs break only

Let me just say that short breaks kill any effort for higher loads :slight_smile:

Meal 1:
500 egg whites
1 egg
1 slice of cheese
2 slices turkey ham
spices
cucumber, tomatoe

meal2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
4 grams fish oil
broccoli

meal3:

PWO shake

Meal 4:

200 grams Fish
4 grams fish oil
25 grams walnuts
veggies

Meal 5:

200 grams fish
4 grams fish oil
1 tablespoon olive oil
veggies

23

Monday:

12x30x60 HIIT session on the bike

Nutrition:

500 ml egg whites
1 omega 3 egg
1 slice cheese
2 slices turkey ham
4 grams fish oil
broccoli and yellow pepper

meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon natural peanut butter
1 tablespoon flaxseed oil
4 grams fish oil
cucumber and tomatoe

meal 3:

PWO shake

Meal 4:
200 grams chicken
4 grams fish oil
25 grams walnuts
200 grams veggies

Meal 5

200grams chicken
4 grams fish oil
tablespoon olive oil
big green salad with green pepper and tomato

24

Tuesday:

Breakfast:

500 ml egg whites
2 slices turkey ham
1 slice cheddar
1 omega 3 egg
4 grams Fish oil
Broccoli

Meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon natural peanut butter
1 tablespoon flaxseed oil
4 grams fish oil
cucumber, broccoli

Meal 3:

200 grams chicken
25 grams walnuts
4 grams fishoil
Broccoli

Meal 4:

PWO shake

Meal 5:

200 grams chicken
1 tablespoon olive oil
4 grams fish oil
Big green salad with 2 tomatoes

Trainingwise:

DAMN IT WAS SO HOT TODAY!!! I was drenched in sweat after that workout!!!

Sets, Reps: 4x10

a1 Good Mornings:

60,70,65,60 Next time (65)

a2 Db Deadlifts

27,35,41,41, Next time (41 from the start)

a3 reverse lunges
11,15,15,17 Next time 15 from the start

b1 Incline Db bench

29,25,25,20x6

b2 military Press (DAMN THAT WAS BAD FOR MY EGO)!!!

9,9,9,9,

b3 Side raises:

5,5,5,5

c1:Lat pulldowns

70,75,65,60

c2 Barbell rows

40,40,40,40,

c3 Face pulls(upright rows KILL my shoulder!)

15,15,15,15

So here we go again!

25

Wednesday:

10x60x90 HIIT SESSION…

Mealwise:

Breakfast as usual:

500 ml egg whites
1 slice cheddar
some turkey ham
1 omega 3 egg
4 grams fish oil
Broccoli, tomatoe

Meal 2:

PWO shake

Meal 3:
200 grams chicken
25 grams walnuts
4 grams fish oil
Broccoli

Meal 4:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon natural peanut butter
1 tablespoon flaxseed oil
4 grams fish oil
Broccoli cucumber

Meal 5(still to come)

200 grams chicken
tablespoon olive oil
4 grams fish oil
Big green salad with cumber and tomatoe

26

Have been lazy with my thread, I know.

Okay now mondays stuff:

Monday:

Meal1:
500 ml egg whites
1 slice cheese
1 omega 3 egg
some turkey ham
parsley,basil,spices
4grams fish oil
Veggies

Meal2:
1 scoop protein powder
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
1 scoop flax seeds
4 grams fish oil
veggies

Meal3:

200 grams chicken
4 grams fish oil
25 grams walnuts
Veggies

Meal 4:

PWO shake

Meal5:
200 grams veggies
1 tablespoon olive oil
4 grams fish oil
big salad with some tomato

Trainingwise:

Waterbury week 6,

Day1: Rep range 10x4x3x4x3x4x3x4x3x4x3

Deadlift 125 kg

Pullups with 5 kilos added

Dips with 5 kilos added

27

Tuesday:

Bike sprints:

HIIT 12x40x60

Monday:

Meal1:
500 ml egg whites
1 slice cheese
1 omega 3 egg
some turkey ham
parsley,basil,spices
4grams fish oil
Veggies

Meal2:
1 scoop protein powder
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
1 scoop flax seeds
4 grams fish oil
veggies

Meal3:

200 grams chicken
4 grams fish oil
25 grams walnuts
Veggies

Meal 4:

PWO shake

Meal5:
200 grams veggies
1 tablespoon olive oil
4 grams fish oil
big salad with some tomato

28

Wednesday:

Nutritionwise:

Breakfast:
500 ml egg whites
1 slice cheese
1 omega 3 egg
some turkey ham
fresh spices
4grams fish oil
green Veggies

Meal2:
1 scoop protein powder
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
1 scoop flax seeds
4 grams fish oil
Cucumbers,broccoli

Meal3:

200 grams chicken breast
4 grams fish oil
25 grams walnuts
Big green salad with cucumbers and green pepper

Meal 4:

200 grams chicken breast
4 grams fish oil
1 tablespoon olive oil
Broccoli

Trainingwise:

Forgot my logbook at home, so I will write update it later!

29

Thursday:

HIIT sprints
60x90x10

Nutritionwise:

Breakfast:
500 ml egg whites
1 slice cheese
1 omega 3 egg
some turkey ham
fresh spices
4grams fish oil
green Veggies

Meal2:
1 scoop protein powder
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
1 scoop flax seeds
4 grams fish oil
Cucumbers,broccoli

Meal3:

200 grams chicken breast
4 grams fish oil
25 grams walnuts
Big green salad with cucumbers and green pepper

Meal 4:

200 grams chicken breast
4 grams fish oil
1 tablespoon olive oil
Broccoli

30

Friday:

Breakfast:

1 omega 3 egg
500ml egg whites
some turkey ham
Fresh spices
4 grams fish oil
Veggies+

Meal2:

200 grams chicken
4 grams fish oil
25 grams walnuts
veggies

Meal3:

200 grams chicken
4 grams fish oil
1 tablespoon olive oil
veggies

MEal4:

1 tablespoon Natural Peanut Butter
1 scoop protein powder
1 tablespoon flax seed oil
1 scoop flax seeds
4 grams fish oil
veggies

Had no time to go to the gym. Got my finals next week, which stress the hell out of me. By the way. I have scheduled the photoshoot already at my official end of my diet.

I will do the “shredded in 6 days” before the shoot.

31

Monday:

Trainingwise:
Did Thibaudeau´s Day one of the “Shredded in 6 days”.

A1Front squats:
barx10,40x10,60x10,80x10,80x10,80x7,80x5
A2Db Deadlifts
21x10,31x10,41x10,41x10,41x10,41x10,41x10,

B1Pulldowns
50x10,65x10,70x10,65x10,65x10,65x10
B2 Flat Db bench
21x10,25x10,31x5,25x10,25x10,25x7

C1 DB Triceps overhead extensions
15x10,21x10,21x10,21x10,21x10,
C2 Hammer Curls
12x10,12x10,12x10,12x10,12x7

Nutritionwise:

500 egg whites
1 egg
1 slice cheese
50 grams turkey ham
4 grams fish oil
Spices
Broccoli(200 grams)

Meal2:

1 scoop flax seeds
1 tablespoon flax seed oil
1 scoop protein powder
1 tablespoon natural peanut butter
4 grams fish oil
200 grams broccoli

Meal3:

200 grams chicken
4 grams fish oil
25 grams walnuts
Big green salad with cucumbers and green pepper

Meal 4:

200 grams chikcne
4 grams fish oil
1 tablespoon olive oil
Broccoli

PWO:

2 scoops of Whey Protein powder
10 grams of Creatine
split in pre and Pw shakes

32

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Tuesday:

Had a day off, since the photoshoot got rescheduled to sunday.

Nutritionwise:

500 egg whites
1 egg
1 slice cheese
50 grams turkey ham
4 grams fish oil
Parsley, basil
mushrooms
Spices
Broccoli(200 grams)

Meal2:

1 scoop flax seeds
1 tablespoon flax seed oil
1 scoop protein powder
1 tablespoon natural peanut butter
4 grams fish oil
broccoli

Meal3:

200 grams chicken
4 grams fish oil
25 grams walnuts
Veggies

Meal 4:

200 grams chikcne
4 grams fish oil
1 tablespoon olive oil
veggies

33

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Okay all in all :

I finished the shredded in 6 days program, I must have made some mistakes, because I ended up looking softer than before… Anyway I added a pic of the Photosession…

I took a whole week off ( no diet no training) the week will end on sunday and I will start again on monday with mass building!

34

OKAY OKAY OKAY…

had my one off everything,… started this monday again…

New Meal plan:

Breakfast:

500ml egg whites
2 omega 3 eggs
2 slices cheddar
50 gr turkey ham
Broccoli

Meal2

Peanut bar as usual
Fish oil
olive oil
Veggies

PWO shake (split up in two)

1 scoop whey
2 scoops maltodextrin
2 teaspoons creatine
17 gr Bcaa

PWO Meal

200 grams chicken
70gr brown rice
100 gr blueberries
5 prunes
handful famer´s veggies (corn,carrots,peas)

Last meal:

200 grams chicken
25 grams walnuts
fish oil
Veggies

35

On off days:

Breakfast

500ml egg whites
2 omega 3 eggs
2 slices cheddar
50 gr turkey ham
Broccoli

Meal 2:
Peanut Bar as usual
olive oil
Fish oil
veggies

Meal 3:

200 grams chicken
25 grams walnuts
4 grams fishoil
Veggies

Meal 4:

200 grams chicken
4 grams fishoil
Veggies

36

Monday Training:

Waterbury ABBH and Perfect 10 (calves,forearms)

Incline Bench 10x3x80 kg
Db Rows 10x3x34 kg

Stretches for chest,triceps, shoulders

Neck Work

Single leg db calf raise 14kgx6x3
Captain of crush Trainer 6x3

37

Wednesday Training:

ABBH and Perf 10

BB Front squat 70x5x10
Cable Abs 35x5x10
seated calf raise 45x5x10

Neck 10kgx3xAMAP

Calves were hit already
(no need for extra perf.10)
Reverse Ez bar curls each side 5kgx3x10