New years to Summer diet/gym grind let's get it

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ultraflexed

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Day 1

:meal 1: one salad w/shrimp an chicken full serving

Meal 2: bbq steak in whole wheat wrap lo carb sauce

Energy drink; c4 starburst flavor no sugar
 
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Son Goku

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ultraflexed said:
Workout of the day

Charles glass Reardelt fly
https://youtube.com/shorts/LExWgqQiGBA?feature=share

That's me in the vid but always start my shoulder training with rear delt rows, followed my three other shoulder movements usually Finnishing shoulder presses.

I also train my wife while I'm training, in this vid she's doing hamstring curls

https://youtube.com/shorts/LExWgqQiGBA?feature=share
Click to expand...

A respectful :shaq: to your wifey.

As for the food you posted above, :damn:, how big a deficit you tryna go? :lupe:
 
Son Goku

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ultraflexed said:
The goal for me is 2500 to 3000k calls

2 to 3 protein shakes at 50 grams each

3 meals at 500 cals each an 35 to 40 grams of protein.

Throw in the peanut butter an nuts for extra cals an healthy fat
Click to expand...

I just lost 2 pounds reading that. :damn:

But I see you. Maintenance for me is prolly 3500 or so; BMR alone is 2200. :damn:
 
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Ratmaster said:
Been meal prepping on my own. My go to is frozen broccoli and brown rice with grilled chicken, ground Turkey, or fish. Make 3-4 meals in an hour and save money. Once you get used to it, it’s easy. I am jealous though of anyone who pays a service.
Click to expand...

Breh I work 10 hr shifts, I got a wife an three girls..I ain't got the time to cook:manny:
 
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Today's meals:

1 meal: protein shake=50 grams

Meal 2:Chicken breast and brown rice=45 grams of protein.

Meal 3: protein shake= 50 grams

Meal 4: meatball an chicken low carb wrap
 
Menna

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You guys do realize for a 200lb male if you get 150-200g of protein keep carbs moderate tapering down toward night and last meal just being protein and veggies you will be fine if you do that and bust your ass in the gym for a hour a day...6x a week sweat dripping down your face with some weights mixed in hitting every bodypart once a week...

On your one day off find a sauna and do 25min in sauna and then cold shower...Then hit the gym again for another 6 days...If you do this for 75 days straight unless you have a genetic problem you will look good...mathematically it works


swimming
running
walking
elliptical
sprinting
yoga
weights
basketball
sprinting on stationary bike then moderate speed switching back and forth for 15 min
temperature training sauna cold shower...
getting to bed around same time everynight and waking around same time...
 
Son Goku

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Menna said:
You guys do realize for a 200lb male if you get 150-200g of protein keep carbs moderate tapering down toward night and last meal just being protein and veggies you will be fine if you do that and bust your ass in the gym for a hour a day...6x a week sweat dripping down your face with some weights mixed in hitting every bodypart once a week...

On your one day off find a sauna and do 25min in sauna and then cold shower...Then hit the gym again for another 6 days...If you do this for 75 days straight unless you have a genetic problem you will look good...mathematically it works


swimming
running
walking
elliptical
sprinting
yoga
weights
basketball
sprinting on stationary bike then moderate speed switching back and forth for 15 min
temperature training sauna cold shower...
getting to bed around same time everynight and waking around same time...
Click to expand...


So...
Almost (no) carbs for dinner
A bro split at 1 hour a day, 6 times a week
Sauna once a week
And cardio...


:hubie:
 
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ultraflexed

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Menna said:
You guys do realize for a 200lb male if you get 150-200g of protein keep carbs moderate tapering down toward night and last meal just being protein and veggies you will be fine if you do that and bust your ass in the gym for a hour a day...6x a week sweat dripping down your face with some weights mixed in hitting every bodypart once a week...

On your one day off find a sauna and do 25min in sauna and then cold shower...Then hit the gym again for another 6 days...If you do this for 75 days straight unless you have a genetic problem you will look good...mathematically it works


swimming
running
walking
elliptical
sprinting
yoga
weights
basketball
sprinting on stationary bike then moderate speed switching back and forth for 15 min
temperature training sauna cold shower...
getting to bed around same time everynight and waking around same time...
Click to expand...

Dont have time for all that
I get in the gym in the morning 4 times a week and probably squeeze in 2/3 night cardio sessions
 
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