#REBUILD – Week 4 – January 23-28, 2016
Nutrition
Meal 1
• 10 egg whites
• 2 whole eggs
• 1/2c raw oats
• 1 pkt instant oatmeal
• 1/2cup blueberries
• 1 banana
• 1 large cup of detox tea & green tea with lemon
Meal 2
• 8oz chicken breast
• 1/2cup – 1.5cups white jasmine rice
• salad
Meal 3
• 8oz lean ground beef (homemade meat balls) or lean steak
• 6oz red/golden potatoes or 1/2cup white rice
Meal 4
• 10oz chicken breast
• 1/2 avocado or 1/2cup brown rice
• salad
Meal 5
• 8oz egg whites
• 2 whole eggs
• (optional, did have 1-2x this week) 1cup oatmeal
Meal 6 (happened a few times)
• 2 scoops whey isolate
• 1 scoop myogenix PROfiber
• 5g glutamine
Before bedtime or just during the evening
• 1 large cup of detox tea & green tea with lemon
Training and Cardio Notes
I trained all body parts, and did cardio on Monday, Tuesday, Thursday, Friday. All ranging from 23-30min per session.
Weight training is going smooth. I am still have some aches and pain with my biceps (they still aren’t 100%), but each week I am trying new angles and methods of pumping blood and stretching the muscle fascia as best as possible. But the biceps have been getting stronger each and every week.
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
1TTE 1EQ 1ME AM MWF / 20Nolv PM 2x / 0.5ARIM 2x / 20MG DBL 2HRPWO / 3IUHGH MTWTHF /.25MCGT3 MTWTHF / 4MGALBUT MTWTHF
Pre-Cardio
• 1500mg L-Carnitine
• 1500mg L-Tysorine
Preworkout
• 1 scoops BSN HyperFX
• 5g Creatine
• 10g BCAAS
Intraworkout
• 20g BCAAS
• 1 scoop of Intra-MVPump
• 5g Glutamine
Postworkout
• 2 scoops when isolate cold filtration
• 1 scoop of Intra-MVPump
• 5g Glutamine
• 5g Creatine
Weekly Observations
So as you can see my appetite has been increasing, and I have increased carbohydrate consumption. I have noticed that my body is feel fuller, achieving better pumps, especially with all the added food, and added supplements.
