[Ziricote]

Willkommen zu meinem Übung Protokoll!

I'll begin this log at the start of next week (Sunday-Monday) but for now here is how I currently plan on eating and training. My plan is to run this diet regime for 4 weeks, moving onto a bulk, and use the workout routine for 8-12 weeks at which point I'll revaluate.

Ultimately my goal is long term consistency but in the short term I aim to lose body-fat and regain lost strength.

Goals
-Create Consistency
-Lose Body-fat
-Increase Strength
-Have Fun

Diet
Break-Mid-Lunch-Mid-Dinner-Mid-Supper
~0800-1030-1300-1530-1800-2030-2300
4 Whole Eggs-50g Oats - 30P30C
1 Apple - 30C
60g Whey Isolate-60g Dextrose / 200g Tuna-100g Pasta - 60P60C
1 Banana - 30C
200g Chicken-50g Rice - 60P30C
100g Tuna - 30P
60g Casein-30g Oats - 60P15C
=1740kcal+F

Workout
Chest/Leg/Back/Cardio EOD/4o4O
Chest 3-6-3 -ss- 6-3-6/4-8-4-8 - 15/10/5m
Incline Bench, Dips, Tricep Pushdown, Calf Raise, Cardio- Cycling
Legs 3-6-3 -ss- 6-3-6/4-8-4-8 -ss- 8-4-8-4 - 15/10/5m
Squat, Deadlift, Leg Extension, Leg Curl, Calf Raise, Cardio- Hill Walking
Back 6-3-6 -ss- 3-6-3/4-8-4-8 - 15/10/5m
Bent Over Row, Lat Pull-Down, Bicep Curl, Calf Raise, Cardio- Rowing
Optional 5-10/15/10-5m
Cardio- Cycling, Rowing, Hill Walking