#REBUILD – Day 8 – January 11th, 2016
Time to start this week off right, and on a good track. This week’s goal is to increase cardio sessions and intake more food. So lets get going on this day!
Nutrition
Meal 1
• 10oz egg whites
• 2 whole eggs
• 1/2c raw oats
• 2 pkts of instant oats
Meal 2
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
-Training period-
-Cardio session-
-preworkout nutrition-
-Intraworkout nutrition-
-postworkout nutrition-
Meal 3
• 7oz chicken breast
• 1cup white jasmine rice
Meal 4
• 7oz chicken breast
• 1/2 sliced avocado
• salad mix
Meal 5
• 8oz fat free greek yogurt
• 1.5 scoops whey isolate
• 1oz almonds
Late night snacks
• 2 small bowls of cheese-its
Training – Shoulders
• Seated Hammer Strength Shoulder Press 5×10
+Superset: Standing Dumbbell Side Laterals 5×10
• Standing Multi-Grip Bar Shoulder Presses 7×8-12
• Barbell Upright Rows 4×10 *hold for 2-3seconds at the top
• Barbell Straight Arm Raises 4×10
• 1-Arm Cable Side Laterals 4×10
• Cris-Cross 2-Arm Cable Rear Delt Extensions 6×10
Cardio: 23min Incline Treadmill 3.0mph@12d
Supplements
With meal 2
2000mg fish oil, 100mg B6, 1200mg CLA, Bcomplex, 200mg Caffeine, 2000mg Vitamin C, 400mg Chromium, Vitamin D3
With meal 5
2000mg fish oil, 1200mg CLA, Bcomplex, 2000mg Vitamin C, 400mg Chromium, 2000mg Super Primerose Oil
0.75 TTE 0.75EQ 0.75ME 20Nolv
PreWorkout
• 1 Scoop Allmax Razor8
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Intraworkout
• 20g BCAAS
• 1 scoop of Intra-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 25g high-cyclin dextrin
• 5g Glutamine
