Thanks mateShowing good form and technique
Approved Log My Dbol Warm-up Cycle and Training Log
- Thread starter sarmsmonster123
- Start date
Day 1: Push (Chest, Shoulders & Triceps)
Incline Barbell Bench Press: 185 lb - 4x7
Flat Dumbbell Press: 75 lb - 3x9
Seated Dumbbell Shoulder Press: 60 lb each - 4x9
Cable Flyes: 50 lb - 3x13
Dumbbell Lateral Raise: 25 lb - 4x16
Rope Triceps Pushdown: 60 lb - 3x13
Overhead Cable Extension: 50 lb - 3x11
Cardio: 15-20 minutes incline walking
Today's Meal Plan
Calories: ~3,250 kcal
Protein: ~220 g
Carbs: ~360 g
Fat: ~80 g
Meal 1: Breakfast
5 whole eggs
100 g oats (made with water or low-fat milk)
1 medium banana
1 tbsp peanut butter
Approx. Macros: 45 g protein, 85 g carbs, 32 g fat
Meal 2: Lunch
7 oz (200 g) grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Approx. Macros: 55 g protein, 70 g carbs, 10 g fat
Meal 3: Pre-Workout (2 hours before training)
6 oz (170 g) lean beef
200 g baked sweet potato
Spinach or broccoli
Approx. Macros: 42 g protein, 50 g carbs, 12 g fat
Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Approx. Macros: 50 g protein, 45 g carbs, 3 g fat
Meal 5: Dinner
8 oz (225 g) salmon
250 g baked potatoes
Green beans or asparagus
Approx. Macros: 50 g protein, 65 g carbs, 22 g fat
Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Approx. Macros: 30 g protein, 15 g carbs, 10 g fat
Supplements
Creatine monohydrate: 5 g
Fish oil: 2-3 g EPA/DHA
Whey protein (post-workout)
Magnesium glycinate before bed
Plenty of water (3.5-4.5 L throughout the day)
Incline Barbell Bench Press: 185 lb - 4x7
Flat Dumbbell Press: 75 lb - 3x9
Seated Dumbbell Shoulder Press: 60 lb each - 4x9
Cable Flyes: 50 lb - 3x13
Dumbbell Lateral Raise: 25 lb - 4x16
Rope Triceps Pushdown: 60 lb - 3x13
Overhead Cable Extension: 50 lb - 3x11
Cardio: 15-20 minutes incline walking
Today's Meal Plan
Calories: ~3,250 kcal
Protein: ~220 g
Carbs: ~360 g
Fat: ~80 g
Meal 1: Breakfast
5 whole eggs
100 g oats (made with water or low-fat milk)
1 medium banana
1 tbsp peanut butter
Approx. Macros: 45 g protein, 85 g carbs, 32 g fat
Meal 2: Lunch
7 oz (200 g) grilled chicken breast
250 g cooked jasmine rice
Mixed vegetables
1 tsp olive oil
Approx. Macros: 55 g protein, 70 g carbs, 10 g fat
Meal 3: Pre-Workout (2 hours before training)
6 oz (170 g) lean beef
200 g baked sweet potato
Spinach or broccoli
Approx. Macros: 42 g protein, 50 g carbs, 12 g fat
Meal 4: Post-Workout
2 scoops whey protein
2 rice cakes
1 banana
Approx. Macros: 50 g protein, 45 g carbs, 3 g fat
Meal 5: Dinner
8 oz (225 g) salmon
250 g baked potatoes
Green beans or asparagus
Approx. Macros: 50 g protein, 65 g carbs, 22 g fat
Meal 6: Before Bed
250 g plain Greek yogurt
20 g almonds
Approx. Macros: 30 g protein, 15 g carbs, 10 g fat
Supplements
Creatine monohydrate: 5 g
Fish oil: 2-3 g EPA/DHA
Whey protein (post-workout)
Magnesium glycinate before bed
Plenty of water (3.5-4.5 L throughout the day)