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MEAL 1:
Oats - 120g
Toast - 2 slices
Eggs - 4 whole eggs
MEAL 2:
Chicken Mince - 200g
Pasta - 150g
Spinach on the side
MEAL 3:
2 scoops whey protein - 50g
MEAL 4:
Lean Beef Mince - 200g
White Rice - 1.5 cups
Spinach in the side
MEAL 5:
2 scoops whey protein - 50g
MEAL 6:
Chicken Mince - 200g
Pasta - 150g
2 apples
Due to bowel damage, I have opted to chose gluten free pasta and bread as well as a blend of pea+hemp protein instead of whey, which still has a good complete amino acid profile and we get some extra fibre in there too.
My routine is:
Day 1:
-Leg press 5x12
-Close grip bench 4x8
-Close grip cable rows(focus on squeeze) 5x12
-paused dumbell fly 4x12
-Dumbell shrug 3x15(focus on squeeze)
Day2:
-Chest press machine 3x15
-Lat pull down or assisted pull ups 5x12
- Leg extension 5x12(last 2 sets paused at top)
-hammer curl 4x12
-barbell curl 5x10
-dumbbell skull crushers 4x10
-Rope pushdown 5x15
Day3:
-Hamstring curl 5x15(paused at top)
-Adductor machine 4x30
-one leg leg press, 4x12 (4 second descent, for time under tension)
-incline dumbbell bench 4x10
-side lateral raise 5x12
-Standing calf raise 8x20
-Seated calf raise 8x10
Day4:
-Barbell row 3x12
-shoulder press 4x8
-Facepull 4x20
-Ab wheel 5x15
-Dumbell curl 4x12
THE_COACH did not send me this routine rather it is one I produced myself. I opted to stay away from squats and deadlifts although I love them due to the injury potential atm due to low muscle tissue in the posterior chain+ my back injuries; I have out of place spine segments so any compression forces etc could really screw me up right now.
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