Pyramid meal plan

8am: Thermogenic+5grams creatine

10am: Protien Shake (52grams protien) (300cal)+glucosamine

12pm: Protien Shake(52grams protien) (300cal)+multivitamins+garlic supplement

2pm: Salmon w/veggies and bread (380cal) (28grams protien)

4pm: Protien Shake (200cal) (32grams protien)+multivitamin+garlic supplement

7pm: 1/4 cup prunes (100cal)
 
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i will try to keep calorie intake between 2200-2300cal because I think it has been fluctuating too much....

9am: Protien Shake (52grams protien) (300cal)+garlicsupplement+glucosamine

10am: Thermogenic

11am: Chicken Breast w/kasha and bread (22gram protien) (650cal)+multivitamin

12pm: 5grams creatine

2pm: Protien Shake (52grams protien) (300cal)+glucosamine+garlic supplement

4pm: Salmon w/veggies and bread (28grams protien) (400cal)+multivitamin

7pm: Protien Shake (52grams protien) (300cal)

9pm: Protien Shake (52grams protien) (300cal)+garlic supplement


WORKOUT:

CHEST

Dumbell Flys: 55lbs-2set-5rep 1min rest

1min rest...

Dumbell Bench: 55lbs-2set-5rep 1min rest

1min rest...

Dumbell Flys: 55lbs-1set-5reps 1min rest
1min rest...

Dumbell Bench: 55lbs-3set-5reps 1min rest



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Man, your exercise schedule makes me tired just looking at it...:)

It's so awesome that you're so disciplined.
 
My compy broke and monitor stopped working, well I have had it since 98' so it did its job....I'm starting up again, I have been keeping up with diet and exercise schedule...
 
Optimum 100% Whey during the day as a meal replacement

Muscle Milk ....best right after workout because it has slow release protien in addition to whey and alot of healthy fats and vitamins and some digestive enzymes ...

Designer Whey...has slow release and whey protien and some vitamins

Mix them up all the time during the week
 
8am: Protien Shake (52grams protien 300cal) +glucosamine and garlic supplement

11am: Lowfat Beef Stew w/bread (25grams protien 500cal)+ magnesium supplement

2pm: 5grams creatine

3pm: Protien Shake (52grams protien 300cal) +multivitamin

6pm: Lowfat Beef Stew w/bread (25grams protien 500cal)

9pm: Protien Shake (40grams protien 700cal)

*EXERCISE:

*1min rest times


SHOULDER

Dumbell Press:

55lbs-2set-6rep
50lbs-3set-6rep


Machinel Shoulder Side Raise:

50lbs-5sets-8reps

Machine Press:

70lbs-2set-8reps

95lbs-3set-6reps

BACK

Lower Back Machine-250lbs-5sets-10reps

Overhead Lat Pulldown (widegrip) - 90lbs-3sets-8reps

Overhead Lat Pulldown (closegrip) -90lbs-2sets-10reps
 
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Well i joined a gym, I thought it might be time ...ballys ended up bein only 30buks a month not bad.

I can barely move my back and I feel like an old person and have to walk around hunched over it sucks.





7am: Whole Wheat Bread (8grams protien 200cal)+glucosamine+magnesium

11am: Salmon w/veggies and bread (32grams protien 600cal) +multivitamin

3pm: Oatmeal w/bread (20grams protien) (400cal)

7pm: Lowfat Beef Stew (25grams protien 400cal)+garlic supplement

9pm: Dennys Meal (30grams protien 1000cal)
 
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Hi there. Hope you're cool and kickin. Don't exert yourself over the weights. The best time for muscles building is rest or so the articles say... Hope you're in great shape when you come back here:D
 
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