| zaffy -> RE: EPA / DHA (Apr. 19 2008 14:23:04) |
Goals:
To lose my belly
maintanence - 3200 Cal
Target intake: 2500
BF % - 17.4
Height: 6ft3
Weight: 91kg
Diet:
Breakfast: Oats
Snack: Protein shake (25g protein) // OR // 1 Egg 3 egg whites + spinach + green chillies omelette
Lunch: Grilled Chicken with choice of veg (brocolli, spinach, watercress or if feeling low on energy half a sweet potato)
Or can of Tuna with pepper, chillies, cheese, tomatoes and mushrooms
TRAIN
Protein Shake (50g Protein 5g carbs)
Post-post-workout- As lunch above
Snack: Protein shake / cooked chicken
Training:
My Workout:
Consists of 3 circuits i do 1 after another in 45mins, Is a slightly modified version of the flab inferno workout in mens health 1 or 2 issues ago.
1mins light jog, 4mins sprint
Circuit 1 (do twice) : Underarm pull up (15 reps)
Clean and press (15 reps)
Dumbell bench press (15 reps)
Repeat Above twice
No Break on to circuit 2:
3 min HIIT bike , 15 second intervals from as fast as possible to active recovery.
Cross over bicep curl (15 reps)
Bent over row (15 reps)
Dip assist (15 reps)
Repeat above twice
No break to circuit 3:
3 min HIIT Bike same as before
Squats (8 reps)
Inverted row (8 reps)
Tabata Press ups (at this point i can manage 4 sets, then switch to knees for 2 sets by which i am dead)
Tabata squats (with light weight)
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