Monday, June 30, 2014
Absolutely exhausted. I didn't sleep well last night and had to wake up at 6 a.m. for summer school, which went from 8 a.m. to 3:15 p.m. Feels like middle school all over again. Anyhow, being that I was too tired to do chest I delayed the workout until tomorrow (hopefully.) Diet was the same as Saturday.
Sunday, June 29, 2014
Legs/Cardio
Went mountain biking today with Maarten D. The goal was to bike up a fire road and then drop down to Braille Trail in Aptos for a technical downhill, but the fire road just kept going and going. We biked around 13 miles uphill before turning around and calling it quits. Using the calculator (estimator) from bicycling.com, we burned between 2000 and 3000 calories.
Diet of the Day:
*My diet was all out of whack and I consumed a lot of processed goods in order to maintain energy levels. By the end of the ride I couldn't pedal since my quads were cramping so much. I drank 2 liters of water on the ride as well. After we got back to the bottom, we went to a local bbq place called Aptos St. BBQ. I got some smoked chicken with a side of beans and potato salad. The meal came with garlic bread. I ate it all since I was so starved of nutrients.
Meal 1:
-4 Aidell's chicken teriyaki meatballs
-5 eggs worth of egg whites + 2 whole eggs
-27g whey protein shake w/ 2% milk
-Raspberries and blueberries
Meal 2:
-6 oz steak
-2 cups brown rice
-2 plums
*Ate a crappy muscle milk protein bar that was purchased at a corner store prior to biking*
Meal 3 (post bike):
-Smoked chicken apprx. 8 oz
-1 cup potato salad
-1 cup beans
-2 pieces of garlic bread
-Cliff Builder's Bar (go mint or go home)
Meal 4:
-8 oz steak
-2 cups brown rice
-3 cups sautéed carrots.
As you can see, I ate a lot of red meat today. I just so happened to have a bunch of leftover steak that needed to be consumed. I generally prefer chicken and fish.
Diet of the Day:
*My diet was all out of whack and I consumed a lot of processed goods in order to maintain energy levels. By the end of the ride I couldn't pedal since my quads were cramping so much. I drank 2 liters of water on the ride as well. After we got back to the bottom, we went to a local bbq place called Aptos St. BBQ. I got some smoked chicken with a side of beans and potato salad. The meal came with garlic bread. I ate it all since I was so starved of nutrients.
Meal 1:
-4 Aidell's chicken teriyaki meatballs
-5 eggs worth of egg whites + 2 whole eggs
-27g whey protein shake w/ 2% milk
-Raspberries and blueberries
Meal 2:
-6 oz steak
-2 cups brown rice
-2 plums
*Ate a crappy muscle milk protein bar that was purchased at a corner store prior to biking*
Meal 3 (post bike):
-Smoked chicken apprx. 8 oz
-1 cup potato salad
-1 cup beans
-2 pieces of garlic bread
-Cliff Builder's Bar (go mint or go home)
Meal 4:
-8 oz steak
-2 cups brown rice
-3 cups sautéed carrots.
As you can see, I ate a lot of red meat today. I just so happened to have a bunch of leftover steak that needed to be consumed. I generally prefer chicken and fish.
Friday, June 27, 2014
Week 2 Progress Pics
Here are the next round of progress pics. A great diet, ample sleep, occasional cardio, intense lifting, and the joy of being home are doing me well. Consistency is key! Below are all three photos: initial, 1 week in, and 2 weeks. The 2 week photo looks like I have about 1000 filters applied but it's really just my red skin after having been in the sun for more than 5 hours yesterday and around 4 today.
Upper Body:
Upper Body:
Original
(1 week)
After 2 weeks
Here is a side-shot of my abs. No there's no filter. Optical zooms are notorious for pixel distortion. My off-hue red tan looks hilarious in this.
I've managed to thicken them up a bit by doing weighted exercises. There is still some fat over the lower abs but I have 8 more weeks to go!
Lower Body:
-I've done a total of 1 bike ride and 2 leg workouts not including cardio. I've gained zero leg definition but gained some size quite evident in my right leg. I use this as my dominant leg in sprints. The first picture is leg pic 1. The second was taken today.
In fact, it looks like I've lost leg definition...
It's great to be home. Mad props to Jordan F. for being an awesome workout buddy and coming in clutch with the protein shake after our cardio session today. Went to 24 to do arms and then drove over to the playground near my house to do bodyweight work as well as cardio on the field nearby. Safe to say we killed it.
Workout
Part 1: Weights:
1) Straight-bar curls
*warmup with just the 45 lb. bar*
5x8 w/ 105 lbs. (25 and 5 lb. plate on each side)
2) Tricep pulldowns with straight-bar
6x10 w/ 100 lbs.
3) [superset] Seated Supinated Bicep Curls + Hammer Curls
*To supinate is to turn the hand so that the palm is facing up by the end of the movement. This is commonly known as a bicep curl with a twist. No pun intended.
(5 supersets)
8 supinated curls with each arm
12 hammer curls with each arm
4) Single-Arm Tricep Extension w/ Cable
*I wanted to concentrate on the lateral head of my triceps so I adjusted my hand position and performed the movement with slight alterations until I could feel it working my lateral head. It's impossible to completely isolate a certain part of a muscle, but it is possible to more effectively target a certain area. I did not use an attachment on the cable cross machine to do this. I just grasped the little round ball below the carabiner. Do this exercise with careful form and do not swing around.
4x12 w/ 30 lbs.
5) Skullcrushers
*To keep my tendonitis from coming back I do these by moving the entire system made up of my arms and the weight further back so that it's behind/above my head rather than over my chest. Check out how Matt Ogus does these. I do them similarly. I refrained from going heavier today since my elbows flared up a bit after my last chest workout.
4x15 w/ 85 lbs.
6) Tricep Dips
*Usually not the biggest fan of these since I feel like they do nothing for my development. By the time you put enough weight around your waist to feel something you're at risk for a rotator cuff injury. Not the biggest fan of these but Jordan wanted to do them.
4x25 with controlled motion and emphasis on tricep stabilization.
------------
It's quite evident that this arm workout was primarily tricep-focused. I have always had overdeveloped biceps and an overdeveloped long head of my triceps. I can lift a phenomenal amount of weight over my head for single-dumbbell seated extensions because of this but cannot perform as well on movements that require more of the lateral head.
I'm working to combat this and create a more balanced body. Also, this workout was nothing unique or crazy. Relatively standard volume with higher rep ranges on the tricep movements. I'll come up with some creative stuff for the next arm workout.
Part 2 (cardio):
*We go to the playground to do various types of pull-ups including but not limited to: Australian pull-ups, wide grip pull-ups, standard pull-ups, dynamic switching between wide-grip and chin ups, monkey bar "walking" pull-ups, monkey bar close grip pull-ups. We also occasionally do push-ups when the tan bark isn't all over the concrete.
Upper body exercises are supplemented with sprints and leg lifts. This is cardio because there are no rest breaks in between upper body sets and short rest intervals between sprints. We randomize it to keep it interesting and also to refrain from developing a plateau.
1) Wide-grip pullups: 10
2) Aussie pullups: 20
3) Monkey bar "walking" pull-ups: 1 set
*Stand perpendicular to the monkey bars and grasp two of the bars with your hands. Pull your head through and come down. Without dropping down, swing one hand to meet the other on a single bar. Then move the other hand over. Do another pull-up. Move the hands. Do another. Repeat.
4) Aussie pullups: 20
5) Pushups on monkey bar set (balance): 30
6) Aussie pullups: 20
7) Dynamic switch between wide-grip and chin up: 8
*Do a wide-grip pull-up and on the way down swing your hands into chin-up position and perform that movement. Swing them back to perform another wide-grip pull-up. The key here is speed and forearm strength.
8) Aussie pullups: 20
9) Pushups: 40
10) 100m jog
11) Wide-grip pullups: 10
12) Aussie pullups: 20
13) Chin-ups: 12
14) Wide-grip pullups: 10
15) Pushups: 40
15) 60m sprint, 80m jog
16) 60m sprint, 80m jog
17) 60m sprint, 80m jog
--> We also did a total of 50 leg lifts interspersed between sets. You can put them where you want.
As you can see, I absolutely love doing Australian pull-ups. We do them on the monkey bars and keep the feet stabilized by bracing them against a bar and performing the pulling motion. We were able to remain parallel to the ground for the entire movement. I'm sitting here with very sore lower traps and rhomboids because of this. Don't disregard bodyweight workouts!
Diet of the Day:
Meal 1:
-7 eggs worth of egg whites + 1 whole egg
-3 Aidell's chicken meatballs
-3 plums, 8 strawberries, 1 peach
Meal 2:
-0.5 cup brown rice
-4 oz flat iron steak
-Zucchini
Meal 3:
-50g protein shake
-2 plums
-small piece of 70% dark chocolate
Meal 4:
-1 cup brown rice
-6 oz flat iron steak
-Normandy blend vegetables (carrots, broccoli, cauliflower)
Meal 5:
-8oz grilled chicken breast
-Carrots sautéed with garlic
-1 cup brown rice
Dessert: natural peanut butter balls w/ Kashi cereal, semisweet chocolate morsels, and honey drizzled on top.
Workout
Part 1: Weights:
1) Straight-bar curls
*warmup with just the 45 lb. bar*
5x8 w/ 105 lbs. (25 and 5 lb. plate on each side)
2) Tricep pulldowns with straight-bar
6x10 w/ 100 lbs.
3) [superset] Seated Supinated Bicep Curls + Hammer Curls
*To supinate is to turn the hand so that the palm is facing up by the end of the movement. This is commonly known as a bicep curl with a twist. No pun intended.
(5 supersets)
8 supinated curls with each arm
12 hammer curls with each arm
4) Single-Arm Tricep Extension w/ Cable
*I wanted to concentrate on the lateral head of my triceps so I adjusted my hand position and performed the movement with slight alterations until I could feel it working my lateral head. It's impossible to completely isolate a certain part of a muscle, but it is possible to more effectively target a certain area. I did not use an attachment on the cable cross machine to do this. I just grasped the little round ball below the carabiner. Do this exercise with careful form and do not swing around.
4x12 w/ 30 lbs.
5) Skullcrushers
*To keep my tendonitis from coming back I do these by moving the entire system made up of my arms and the weight further back so that it's behind/above my head rather than over my chest. Check out how Matt Ogus does these. I do them similarly. I refrained from going heavier today since my elbows flared up a bit after my last chest workout.
4x15 w/ 85 lbs.
6) Tricep Dips
*Usually not the biggest fan of these since I feel like they do nothing for my development. By the time you put enough weight around your waist to feel something you're at risk for a rotator cuff injury. Not the biggest fan of these but Jordan wanted to do them.
4x25 with controlled motion and emphasis on tricep stabilization.
------------
It's quite evident that this arm workout was primarily tricep-focused. I have always had overdeveloped biceps and an overdeveloped long head of my triceps. I can lift a phenomenal amount of weight over my head for single-dumbbell seated extensions because of this but cannot perform as well on movements that require more of the lateral head.
I'm working to combat this and create a more balanced body. Also, this workout was nothing unique or crazy. Relatively standard volume with higher rep ranges on the tricep movements. I'll come up with some creative stuff for the next arm workout.
Part 2 (cardio):
*We go to the playground to do various types of pull-ups including but not limited to: Australian pull-ups, wide grip pull-ups, standard pull-ups, dynamic switching between wide-grip and chin ups, monkey bar "walking" pull-ups, monkey bar close grip pull-ups. We also occasionally do push-ups when the tan bark isn't all over the concrete.
Upper body exercises are supplemented with sprints and leg lifts. This is cardio because there are no rest breaks in between upper body sets and short rest intervals between sprints. We randomize it to keep it interesting and also to refrain from developing a plateau.
1) Wide-grip pullups: 10
2) Aussie pullups: 20
3) Monkey bar "walking" pull-ups: 1 set
*Stand perpendicular to the monkey bars and grasp two of the bars with your hands. Pull your head through and come down. Without dropping down, swing one hand to meet the other on a single bar. Then move the other hand over. Do another pull-up. Move the hands. Do another. Repeat.
4) Aussie pullups: 20
5) Pushups on monkey bar set (balance): 30
6) Aussie pullups: 20
7) Dynamic switch between wide-grip and chin up: 8
*Do a wide-grip pull-up and on the way down swing your hands into chin-up position and perform that movement. Swing them back to perform another wide-grip pull-up. The key here is speed and forearm strength.
8) Aussie pullups: 20
9) Pushups: 40
10) 100m jog
11) Wide-grip pullups: 10
12) Aussie pullups: 20
13) Chin-ups: 12
14) Wide-grip pullups: 10
15) Pushups: 40
15) 60m sprint, 80m jog
16) 60m sprint, 80m jog
17) 60m sprint, 80m jog
--> We also did a total of 50 leg lifts interspersed between sets. You can put them where you want.
As you can see, I absolutely love doing Australian pull-ups. We do them on the monkey bars and keep the feet stabilized by bracing them against a bar and performing the pulling motion. We were able to remain parallel to the ground for the entire movement. I'm sitting here with very sore lower traps and rhomboids because of this. Don't disregard bodyweight workouts!
Diet of the Day:
Meal 1:
-7 eggs worth of egg whites + 1 whole egg
-3 Aidell's chicken meatballs
-3 plums, 8 strawberries, 1 peach
Meal 2:
-0.5 cup brown rice
-4 oz flat iron steak
-Zucchini
Meal 3:
-50g protein shake
-2 plums
-small piece of 70% dark chocolate
Meal 4:
-1 cup brown rice
-6 oz flat iron steak
-Normandy blend vegetables (carrots, broccoli, cauliflower)
Meal 5:
-8oz grilled chicken breast
-Carrots sautéed with garlic
-1 cup brown rice
Dessert: natural peanut butter balls w/ Kashi cereal, semisweet chocolate morsels, and honey drizzled on top.
Thursday, June 26, 2014
Worked out at a small gym with only cable-based equipment and small dumbbells today. The heaviest dumbbell weight was 80 lbs. I wanted to do an intense back workout focusing primarily on rhomboids and traps but I just couldn't get anything done so I did a total back workout with cables. I was sad because I really love using hammer strength equipment. There was no conventional lat pulldown machine at this gym so I just did bodyweight exercises.
I decided since there wasn't much equipment, I would do what I could and then just get a nice long stretching session in afterward.
Workout:
*Warmed up with 30 pull-ups
1) Dumbbell Rows
-6x15 w/ 80 lb. dumbbell on each arm
2) Cable Rows w/ Emphasis on Traps/Rhomboids
-8x12 w/ 40 lbs. on each cable
3) Barbell shrugs
-3x30 w/ 135 lbs.
-3x20 w/ 185 lbs.
-3x10 w/ 225 lbs.
4) Facepulls
-5x15 w/ 80 lbs.
5) Dumbbell Shrugs
5x15 w/ 80 lbs. on each arm
6) [superset] Wide-Grip pullups + Australian pullups
(5 rounds)
15 reps on each exercise
*30 minutes of upper body stretching, focusing primarily on lats and spinal erectors*
Diet of the Day:
I ran out of protein powder so I just upped my protein intake from animal sources. I'm going to get some powder soon because I cannot sustain this increase in meat consumption for long. It's darn expensive not only monetarily speaking, but in terms of time due to preparation as well. When I got home from the workout I realized that I had no more meat left in my fridge so I went to Chipotle.
Meal 1:
-6 whole eggs
-3 Aidell's chicken teriyaki meatballs
-3 plums, 1 peach
Meal 2:
-2 8 oz grilled chicken breasts
-1 cup brown rice
-Mixed green veggies (broccoli, green beans, peas)
*apple before workout*
Meal 3 (post-workout):
-Chipotle bowl of gains: half lettuce, half brown rice, small amount of black beans, double chicken (no charge!), four scoops of corn, mild salsa.
Meal 4:
-8 oz flat iron steak w/ teriyaki marinade
-Sautéed zucchini and squash w/garlic sauce
-Sautéed green beans
Meal 5:
-Natural peanut butter w/ banana
I decided since there wasn't much equipment, I would do what I could and then just get a nice long stretching session in afterward.
Workout:
*Warmed up with 30 pull-ups
1) Dumbbell Rows
-6x15 w/ 80 lb. dumbbell on each arm
2) Cable Rows w/ Emphasis on Traps/Rhomboids
-8x12 w/ 40 lbs. on each cable
3) Barbell shrugs
-3x30 w/ 135 lbs.
-3x20 w/ 185 lbs.
-3x10 w/ 225 lbs.
4) Facepulls
-5x15 w/ 80 lbs.
5) Dumbbell Shrugs
5x15 w/ 80 lbs. on each arm
6) [superset] Wide-Grip pullups + Australian pullups
(5 rounds)
15 reps on each exercise
*30 minutes of upper body stretching, focusing primarily on lats and spinal erectors*
Diet of the Day:
I ran out of protein powder so I just upped my protein intake from animal sources. I'm going to get some powder soon because I cannot sustain this increase in meat consumption for long. It's darn expensive not only monetarily speaking, but in terms of time due to preparation as well. When I got home from the workout I realized that I had no more meat left in my fridge so I went to Chipotle.
Meal 1:
-6 whole eggs
-3 Aidell's chicken teriyaki meatballs
-3 plums, 1 peach
Meal 2:
-2 8 oz grilled chicken breasts
-1 cup brown rice
-Mixed green veggies (broccoli, green beans, peas)
*apple before workout*
Meal 3 (post-workout):
-Chipotle bowl of gains: half lettuce, half brown rice, small amount of black beans, double chicken (no charge!), four scoops of corn, mild salsa.
Meal 4:
-8 oz flat iron steak w/ teriyaki marinade
-Sautéed zucchini and squash w/garlic sauce
-Sautéed green beans
Meal 5:
-Natural peanut butter w/ banana
Wednesday, June 25, 2014
Took today off. Diet was a recreation of yesterday's but with rice portions decreased by 0.5 cups per meal. Also, I ate no avocado today. I got my fats from a variety of nuts such as almonds, peanuts, and cashews. Went for a three mile walk prior to dinner but other than that I did nothing today. Very relaxing rest day. Rather than planning rest days, I like to go as hard as I can each day that I can and only stop when life slows me down or when something more important comes up. This way, your rest days serve dual purposes since you'll be doing something relevant and important to your life (such as spending time with family or doing something other than working out) as well as recovering and relaxing. Try it out!
Tuesday, June 24, 2014
Hit chest today. Rested a nice 9 hours and went for it today. I decided that I would try out a pre-workout and see how it was. I tried Assault my muscle pharm today. The energy was solid and I didn't experience a crash. I do not take pre-workouts and often rely just on the sugar rush from an apple or two before my workouts. I do not plan to continue taking pre-workouts but this was a nice experience.
I really like to start with flat bench during every chest workout irrespective of whether or not I've hit a plateau. It gives me a gauge for the workout and allows me to see where I am in consideration of previous chest workouts. It's also a nice way to see initially how well you recovered. Pull the shoulder blades back on the movement and use the chest to "pinch" an imaginary object in the middle of your chest as you lift the weight up. If you cannot pinch your shoulder blades back properly on the motion, place a rolled up towel in between your shoulder blades on the bench. As for range of motion, I go all the way down and all the way up. I generally do not lock out on reps in order to keep constant tension. I've also found that if I lock my elbows at the top of the movement with heavy weights and many sets, my tendonitis creeps back.
This workout felt pretty great. I think I'm finally creeping back up to the strength I had during first quarter (see first blog post.) I do not think that I would be able to push out over 300 lbs. on bench at the moment. I went heavy weight and high volume on this workout. My elbows and shoulders felt wonderful throughout the entire workout and I had zero pain in any area. I focused primarily on incline movements. To me they're just more fun.
I also really enjoy the flushing effect and love the feeling of an upper body pump. To finish off this workout I did some tricep pulldowns with the rope and pull-ups to get a pump going in my back.
Workout:
1) Flat Bench
-1x15 w/ 135 lbs.
-1x5 w/ 155 lbs.
-1x5 w/ 185 lbs.
-1x10 w/ 225 lbs. (used as a gauge every workout)
-3x5 w/ 245
-2x2 w/ 275
2) Incline Dumbbell Bench (30 degree incline, easier on my shoulders)
-5x8 w/ 100 lb. dumbbells
3) Incline Bench Press (45 degree incline)
-2x10 w/ 135 lbs.
-4x6 w/ 225 lbs.
4) [superset] Incline Bench Press + Plyometric Pushups on Bosu Ball
*Grab two bosu balls (see image below) and space them about 1.5 feet apart. Then perform a "diamond" pushup concentrating on the triceps in between the two balls. When you're coming up, explode and land your hands on the bosu balls to do a standard/wide pushup. On the way up from the wide pushup, explode and come to the diamond again. Repeat this. One close and one wide counts as a single rep.
(5 rounds)
-10 reps w/ 185 on bench + 8 reps bosu ball
5) [superset] Tricep Pulldowns + Wide-grip pullups
(5 rounds)
-10 reps w/ 75 lbs. using rope. (Pull to waist area and hold. Do not lock out.) + 15 reps wide-grip pullup
Diet of the Day:
Meal 1:
-30g whey protein shake w/ 2% milk
-5 eggs worth of egg whites + 2 whole eggs
-3 Aidell's chicken teriyaki meatballs
-Plum, strawberries, blueberries, banana
Meal 2:
-1 cup brown rice
-1 Aidell's chicken teriyaki meatball
-8oz grilled chicken breast (cut into rice bowl)
-0.5 avocado (cubed)
-Sautéed zucchini
*Apple eaten pre-workout*
Meal 3 (post-workout):
-35g whey protein shake w/ chocolate milk
-2 cups brown rice
-0.5 avocado (cubed)
-10oz grilled chicken breast (cut into rice bowl)
-4 cups of mixed vegetables (Costco normandy blend) w/ carrots, broccoli, cauliflower
Meal 4:
-8 oz grilled chicken breast
-Sautéed zucchini, squash, onions
-0.5 cup brown rice
*Consistently eating brown rice has given me more mental clarity and a faster recovery after having been on an essentially paleo diet for about two years. My metabolism is now a furnace. The most magical thing is the mental clarity. It's unreal. If you're on a paleo diet and not seeing improvements in your cut, reconsider what you're doing. Your body needs carbs, and I can guarantee you're not getting enough from just fruits and vegetables. Also, grains are much cheaper. Eat grains for the gains. Brown rice and quinoa are magical!
I really like to start with flat bench during every chest workout irrespective of whether or not I've hit a plateau. It gives me a gauge for the workout and allows me to see where I am in consideration of previous chest workouts. It's also a nice way to see initially how well you recovered. Pull the shoulder blades back on the movement and use the chest to "pinch" an imaginary object in the middle of your chest as you lift the weight up. If you cannot pinch your shoulder blades back properly on the motion, place a rolled up towel in between your shoulder blades on the bench. As for range of motion, I go all the way down and all the way up. I generally do not lock out on reps in order to keep constant tension. I've also found that if I lock my elbows at the top of the movement with heavy weights and many sets, my tendonitis creeps back.
This workout felt pretty great. I think I'm finally creeping back up to the strength I had during first quarter (see first blog post.) I do not think that I would be able to push out over 300 lbs. on bench at the moment. I went heavy weight and high volume on this workout. My elbows and shoulders felt wonderful throughout the entire workout and I had zero pain in any area. I focused primarily on incline movements. To me they're just more fun.
I also really enjoy the flushing effect and love the feeling of an upper body pump. To finish off this workout I did some tricep pulldowns with the rope and pull-ups to get a pump going in my back.
Workout:
1) Flat Bench
-1x15 w/ 135 lbs.
-1x5 w/ 155 lbs.
-1x5 w/ 185 lbs.
-1x10 w/ 225 lbs. (used as a gauge every workout)
-3x5 w/ 245
-2x2 w/ 275
2) Incline Dumbbell Bench (30 degree incline, easier on my shoulders)
-5x8 w/ 100 lb. dumbbells
3) Incline Bench Press (45 degree incline)
-2x10 w/ 135 lbs.
-4x6 w/ 225 lbs.
4) [superset] Incline Bench Press + Plyometric Pushups on Bosu Ball
*Grab two bosu balls (see image below) and space them about 1.5 feet apart. Then perform a "diamond" pushup concentrating on the triceps in between the two balls. When you're coming up, explode and land your hands on the bosu balls to do a standard/wide pushup. On the way up from the wide pushup, explode and come to the diamond again. Repeat this. One close and one wide counts as a single rep.
(5 rounds)
-10 reps w/ 185 on bench + 8 reps bosu ball
5) [superset] Tricep Pulldowns + Wide-grip pullups
(5 rounds)
-10 reps w/ 75 lbs. using rope. (Pull to waist area and hold. Do not lock out.) + 15 reps wide-grip pullup
Diet of the Day:
Meal 1:
-30g whey protein shake w/ 2% milk
-5 eggs worth of egg whites + 2 whole eggs
-3 Aidell's chicken teriyaki meatballs
-Plum, strawberries, blueberries, banana
Meal 2:
-1 cup brown rice
-1 Aidell's chicken teriyaki meatball
-8oz grilled chicken breast (cut into rice bowl)
-0.5 avocado (cubed)
-Sautéed zucchini
*Apple eaten pre-workout*
Meal 3 (post-workout):
-35g whey protein shake w/ chocolate milk
-2 cups brown rice
-0.5 avocado (cubed)
-10oz grilled chicken breast (cut into rice bowl)
-4 cups of mixed vegetables (Costco normandy blend) w/ carrots, broccoli, cauliflower
Meal 4:
-8 oz grilled chicken breast
-Sautéed zucchini, squash, onions
-0.5 cup brown rice
*Consistently eating brown rice has given me more mental clarity and a faster recovery after having been on an essentially paleo diet for about two years. My metabolism is now a furnace. The most magical thing is the mental clarity. It's unreal. If you're on a paleo diet and not seeing improvements in your cut, reconsider what you're doing. Your body needs carbs, and I can guarantee you're not getting enough from just fruits and vegetables. Also, grains are much cheaper. Eat grains for the gains. Brown rice and quinoa are magical!
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