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Shred for Lent - Daily Updates

Follow my progress as I shred until Good Friday

JamesL7
JamesL7 g James Davidson
58 Post(s)
58 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2013
Posted

• Breakfast

   (Get Suggestions)

Blueberries, raw : 1/2 oz yields : 8 cal

Almonds : 1/4 Typical Serving : 41 cal

Skimmed Milk : 2.27 Typical Serving : 77 cal

Scot's Porridge Oats : 1 Serving : 142 cal

Grounded Cinnamon Powder : 1g : 3 cal

Tea, leaf, unsweetened : 1 Typical Serving : 0 cal

Total Calories: 272   Carb=42g Prot=14g Fat=3.7g

 

• Snack 1

   (Get Suggestions)

PhD Diet Whey Strawberry Delight : 1 Serving : 182 cal

  

Total Calories: 182   Carb=6g Prot=34g Fat=0g

• Lunch

   (Get Suggestions)

Sweetpotato, baked, peel eaten, fat not added in cooking : 193g : 238 cal

Mussels : 1 Typical Serving : 146 cal

Avocado, raw : 1/4 avocado, California (black skin) : 70 cal

Centrum Men Multivitamin Tablets : 1 Tablet : 0 cal

Broccoli, cooked, from fresh, fat not added in cooking : 56.7g : 16 cal

Spinach, raw : 56g : 12 cal

Total Calories: 481   Carb=70g Prot=29g Fat=11g

• Snack 2

   (Get Suggestions)

USN Pure Protein GF-1 Vanilla Cream : 1.5 Serving : 305 cal

goji berries : 10g : 40 cal

Grounded Cinnamon Powder : 1/2 tsp : 3 cal

Blackberries, frozen : 10g : 6 cal

Raspberries, frozen, unsweetened : 10g : 5 cal

Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal

Blueberries, frozen, unsweetened : 10g : 5 cal

Skimmed Milk : 1.5 cup : 102 cal

Total Calories: 574   Carb=63g Prot=73g Fat=1.3g

• Dinner

   (Get Suggestions)

Chicken, breast, with or without bone, roasted, skin not eaten : 1 breast quarter (yield after cooking, bone and skin removed) : 206 cal

Broccoli, cooked, from fresh, fat not added in cooking : 1 cup, flowerets : 27 cal

Total Calories: 233   Carb=4.9g Prot=42g Fat=4.8g

• Snack 3

   (Get Suggestions)

Walnuts : 1 cup, in shell, edible yield (7 nuts) : 180 cal

PhD Casein Peptide+ : 1 Serving/Scoop : 108 cal

Almonds, roasted : 0.5 oz (22 whole kernels) : 88 cal

Brazil nuts : 1/2 Typical Serving : 92 cal

Total Calories: 467   Carb=12g Prot=31g Fat=35g

 

Total Calories: 2210   Carb=197g Prot=222g Fat=56g

 

At the gym

 

Two Good Legs Circuit 3 times with 1 minute rest between circuits

 

1 Forward Prisoner Lunge 12 reps per leg

2 Barbell Squat 10 reps 17.5kg 1-3-1-1 Tempo

3 Barbell Romanian Deadlift 10 reps 17.5kg 1-3-1-1 Tempo

4 Box Jump 20”

5 Gymball Hip Curl to Leg Raise 10 reps 1-3-1-1 Tempo

6 Calf Raise 10 reps 10kg 1-3-1-1 Tempo

 

Leg Press Machine 5 Sets 5 Reps Tempo 1-4-1-1 1 with 1minute rest between sets

 

Set 1 80kg

Set 2 90kg

Set 3 100kg

Set 4 90kg

Set 5 80kg

 

Leg Curl Machine 5 Sets 5 Reps Tempo 1-4-1-1 with 1 minute rest between sets

 

Set 1 30kg

Set 2 35kg

Set 3 40kg

Set 4 35kg

Set 5 30kg

 

Leg Extension Machine 5 Sets 5 Reps Tempo 1-4-1-1 with 1 minute rest between sets

 

Set 1 20kg

Set 2 25kg

Set 3 30kg

Set 4 25kg

Set 5 20kg

 

Shoulders and Traps 3 Sets of Supersets 1 & 2 Tempo 1-3-1-1 with 1 minute rest between supersets

 

Superset 1a Barbell Push Press 20kg

Superset 1b Lateral Raise 6kg

Superset 2a Back Barbell Shrug 20kg

Superset 2b Dumb-bell High Pull 6kg

 

Low Row Machine 5 Sets 10 Reps Tempo 1-4-1-1 with 1 minute rest between sets

 

Set 1 30kg

Set 2 35kg

Set 3 40kg

Set 4 35kg

Set 5 30kg

 

Pully Machine

 

Ab Pulldown 3 Sets 10 Reps Tempo 1-3-1-1, 30kg

Wood Chopper 3 Sets 10 Reps per side Tempo 1-2-1-1, 10kg

 

Done!!!

 

Hope this all makes sense :-)

Suffer with Fibromyalgia which is a Chronic Pain Condition. Post Traumatic Stress Disorder. Any other Hermanites with a disability please get in touch. Gains Don't Come For Free!
JamesL7
JamesL7 g James Davidson
58 Post(s)
58 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 2013
Posted

Day 2

 

Nutrition

 

 

• Breakfast

   (Get Suggestions)

Scot's Porridge Oats : 1 Serving : 142 cal

  

Skimmed Milk : 2.5 Typical Serving : 88 cal

  

Almonds : 10g : 59 cal

  

Blueberries, raw : 1/2 oz yields : 8 cal

  

Grounded Cinnamon Powder : 1g : 3 cal

  

Tea, leaf, unsweetened : 1 teacup (6 fl oz) : 2 cal

  

Total Calories: 301   Carb=44g Prot=16g Fat=5.3g

 

• Snack 1

   (Get Suggestions)

Apple, raw : 1 small (2-1/2" dia) (approx 4 per lb) : 63 cal

  

PhD Diet Whey Strawberry Delight : 1 Serving : 182 cal

  

Total Calories: 245   Carb=22g Prot=34g Fat=0.38g

 

• Lunch

   (Get Suggestions)

Centrum Men Multivitamin Tablets : 1 Tablet : 0 cal

  

John West Tuna Chunks in Spring Water : 1 tin : 63 cal

  

Avocado, raw : 54g : 87 cal

  

Spinach, raw : 36g : 8 cal

  

Total Calories: 158   Carb=5.3g Prot=17g Fat=8.8g

 

• Snack 2

   (Get Suggestions)

PhD Diet Whey Strawberry Delight : 1/2 Serving : 91 cal

  

Skimmed Milk : 3 serving : 105 cal

  

Blackberries, frozen : 33g : 21 cal

  

Raspberries, frozen, unsweetened : 33g : 16 cal

  

Blueberries, frozen, unsweetened : 33g : 17 cal

  

Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal

  

Total Calories: 359   Carb=58g Prot=30g Fat=1.1g

 

                       

• Dinner

   (Get Suggestions)

Bacon Smoked Back ASDA : 1 Typical Serving : 266 cal

  

Cucumber, raw : 1 Typical Serving : 7 cal

  

Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 3/4 Typical Serving : 10 cal

  

Tomatoes, raw : 4 cherry : 14 cal

  

Mushrooms, cooked, from fresh, fat added in cooking : 1 Typical Serving : 38 cal

  

Total Calories: 335   Carb=11g Prot=30g Fat=2.7g

 

 

• Snack 3

   (Get Suggestions)

PhD Casein Peptide+ : 1 Serving/Scoop : 108 cal

  

Asda Natural Yoghurt Fat Free : 1 Serving : 53 cal

  

Honey : 3g : 9 cal

  

Cashew Nuts : 10g : 59 cal

  

Brazil nuts : 1 Typical Serving : 184 cal

  

Total Calories: 413   Carb=18g Prot=34g Fat=23g

 

Total Calories: 1810   Carb=158g Prot=160g Fat=41g

 


Today was a rest day.

 

Feeling good. Body responding well to change in diet. Work out tomottow so carbs will be increased a little.

 

Suffer with Fibromyalgia which is a Chronic Pain Condition. Post Traumatic Stress Disorder. Any other Hermanites with a disability please get in touch. Gains Don't Come For Free!
windaim
windaim g winda im
6 Post(s)
6 Post(s) Gender: Female Goal: Train for a sport Date Joined: November 11, 2020
Posted

If you feel lazy to workout in gym station, you
must watching this gym workout from home,
click this link https://shrinke.me/xHllF

muscular strength
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