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Bepositive's progress journal

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bepositiveplus
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2004/02/03 10:40:16 (permalink)
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Bepositive's progress journal

Hi,
As I said, I have changed my workout totally. I have taken it very
seriously. I want to achieve results now. I have noted down whatever
I did whatever I ate. I am posting it here as my journal.

My height - 5'7
Weight - 68 kg

I have not measured my other specifications recently. But as far as I
remember, my biceps are 10.5 without flexing and 12.75 after flexing.
Sorry but I remmeber only this much. As soon as I will measure it
again, I will post.

Journal :

23/01/04 Fri

Stiff-Legged barbell deadlift 12*3
Chin-ups behind neck 5*3
Chin-ups (wide grip palms facing in) 4*3
Barbell rowing 10 3
Barbell curls 12 3
Hammer curls 10 3

6:30 1 cup milk with 2 tsp of Body grow
12:00 Meal including 3 boiled eggs, veg and wheat breads (Roti or Chapati)
2:00 Hand-fulll of Peanuts
4:00 An apple
6 - 7 workout. 7:20 Cup of milk with 1.25 tsp of body grow
9:15 Dinner. incl.curd, and wheatbreads (Roti or Chapati)

24/01/04 Sat Rest

6:30 1 cup milk with 2 tsp of Body grow
11:00 Meal with curd, and 3 wheatbreads (Roti or Chapati)
1:30 Meal with wheatbreads, cereals, coliflower and potato
6:00 Cup of milk with 1.25 tsp of body grow
7:15 1 bowl peanuts along with a sweet made of jaggery
9:30 Dinner incl. Dosa(a dish of rice) Sambar (cereals) and a Large amount of Rice.


25/01/04 Sun

Squats without weights 15 3
Squats with weight 35lbs 10 3
Standing calf raises 12 3
Leg Curls 10 3
Toe Walking 3 mins 2
Lunges with weight 6 2
Romanian Dead Lift 8 3

7:30 Cup of milk with 2 tsp of Body Grow
9:00 A boiled egg
1:30 Meal with wheatbreads, and vegetables
4:00 A boiled egg
6-7 workout.
7:20 Cup of milk with 1.5 tsp of Body Grow and some roasted peanuts
9:15 Dinner. (peas, cottage cheese, mushrooms & wheatbreads (Roti or Chapati))


26/01/04 Mon

Ab crunches (half) 25 3
Lateral twist 150
Lower ab crunches 15 3
Leg raises 15 3

9:00 Cup of milk with 2 tsp of Body Grow
10:30 Misal (a spicy and tasty snack made from cereals and other material)
1:00 Meal incl Rotis and vegeable made from brinjals, tomatoes, potatoes, and onion
4:00 Sweet made from peanuts, seasome seeds and jaggery
8:00 Some Peanuts
9:30 Meal with wheatbreads, lots of vegetables and some rice


27/01/04 Tue

Arnold Dumbell Press 15 3
Press from behind the neck 9 3
Seated Dumbell Press 12 3
Barbell Upright Row 12 3
Front Dumbell Raise 10 3
Barbell Shrug 15 3

6:45 Cup of milk with 2 tsp of Body Grow
11:10 Meal with curd, some fresh cream, corns Rotis and vegetable
3:00 Meal with corns Roti and vegetables
6:30 - 7:15 Workout
7:50 Cup of milk with 1.5 tsp of Body Grow and 1 tsp of Almond,Cashewnut powder
9:45 Dinner incl. Roti, Rice, Curd and vegetable made from cereals and a leafy veg.


28/01/04 Wed Rest

6:45 Cup of milk with 2 tsp of Body Grow
12:00 Meal with curd, some cereals, corns Rotis and vegetable
4:00 2 Eggs Half fried
6:00 Milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder
8:45 Dinner with Rotis, cereals, and rice etc.

29/01/04 Thu

Close grip bench press 10 3
Seated overhead bar tricep extension 8 3
Diamond dips (close grip) 5, 6 2
Dumbell flies 15 3
Dips between chairs 10, 10, 8 3
Triceps dips 10 3
Standing bent-over 2arm tricep extention 10 3

6:30 Cup of milk with 2 tsp of Body Grow
12:30 Meal with Rotis, vegetables, some salads etc.
4:00 Peanuts, Seasome Sweet and A biscuit
6 - 7:05 Workout
7:20 Cup of milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder
8:50 Dinner with brinjal veg, cereals Rotis and Kharwas (a dish similar to Tofu)


30/01/04 Fri

Squats without weights 15 3
Squats with weight 35lbs 10 3
Standing calf raises 12 3
Leg Curls 10 3
Lunges with weight 6 2
Romanian Dead Lift 8 3

6:30 Cup of milk with 2 tsp of Body Grow
12:30 Meal with Rotis vegetables, and a lot of curd.
4:05 Some peanuts and sweets made with seasome and jaggery
6:30 - 7:30 Workout
7:45 Cup of milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder and 2eggs
9:30 Meal with wheatbreads,rice and cereals


31/01/04 Sat
Rest

6:30 Cup of milk with 2 tsp of Body Grow
9:30 A Cake (plain)
12:30 Meal
3:10 One plate Khichadi (a snack made from tapioca)
5:40 Another plate of Khichadi
7:45 Cup of milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder
10:00 Meal with Rotis, vegetables and rice.


01/02/04 Sun
Rest

6:30 Cup of milk with 2 tsp of Body Grow
9:30 Pohe (made from rice bran)
12:30 Meal
6:00 Cucumbers and some biscuits
9:15 2 eggs half fried
10:00 Cheese toast and cheese uttappam


02/02/04 Mon

Stiff-Legged barbell deadlift 12 3
Chin-ups behind neck 5 3
Pullups (for lats and back) 3,5,3 3
Reverse grip bent over rows 12 3
Pullups (for biceps) 3 3
Reverse curls 10,6,6 3
Drag curls 8 3
Wrist curls (normal and reverse) 8 \ 2 3

9:40 Milk with 2 tsp of BodyGrow
10:30 Four Idlis (made from rice flour)
11:15 One potato.
12:15 - 1:25 workout
1:40 Some peanuts
2:15 Meal incl. cereals, wheat(Roti) and many vegetables.
8:40 Dinner
10:45 Cup of milk with 1.5 tsp of BodyGrow



#1

13 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/03 10:52:22 (permalink)
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    Hi,
    I got many suggestions that my diet was not right. So I am ready to replace some items. But practically, it is not possible to eat all the things suggested. So just tell me what should I avoid and what should I eat more. Which dishes are good and which are bad. Please.

    Thanks.
    #2
    gymbabeliz
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    RE: Bepositive's progress journal 2004/02/03 11:21:03 (permalink)
    0
    is it possible to break down your food into protein and carb content? I have a feeling your protein intake is going to add up to be pretty low. Like eating eggs is good, but one egg has 3 or 4 g protein, so you need to eat several at a time , at least 6.
    #3
    ice_mach
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    RE: Bepositive's progress journal 2004/02/03 20:39:22 (permalink)
    0
    try to eat lots of eggs, banana's, nuts (almonds especially),tofu, Cheese (low fat), Milk (low fat), if u can fish.and DO NOT eat anything with ghee or lots of oil.try to keep those to an absolute minimum if u can cut them out all together.
    #4
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/04 06:45:09 (permalink)
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    Hi,
    Hey what are u sayin men?? One egg has 12.5g protein as far as my knowledge is concerned. YA I will cut down all ghee. I think I should eat more curd and more milk. Cheese is a good option. I will include that more too. I can also eat fish once a week although I have left eating nonveg. I can go upto anything to have results. Thanks for replying. Here is my last 2 days of workout.

    Note:Please tell me whether my workout schedule is right or neds modification.


    02/02/04 Mon

    Stiff-Legged barbell deadlift 12 3
    Chin-ups behind neck 5 3
    Pullups (for lats and back) 3,5,3 3
    Reverse grip bent over rows 12 3
    Pullups (for biceps) 3 3
    Reverse curls 10,6,6 3
    Drag curls 8 3
    Wrist curls (normal and reverse) 8 \ 2 3

    9:40 Milk with 2 tsp of BodyGrow
    10:30 Four Idlis (made from rice flour)
    11:15 One potato.
    12:15 - 1:25 workout
    1:40 Some peanuts
    2:15 Meal incl. cereals, wheat(Roti) and many vegetables.
    8:40 Dinner
    10:45 Cup of milk with 1.5 tsp of BodyGrow


    03/02/04 Tue

    Ab crunches (half) 25 3
    Lateral twist 150
    Lower ab crunches 15 3
    Leg raises 15 3

    6:30 Oats meal with 2 tsp of BodyGrow
    11:00 a dish of noodles
    1:20 Lunch
    5:00 A potato
    6:00 - 7:00 Workout
    7:15 Cup of milk with 1.5 tsps of BodyGrow & Almond powder & a cheese cube
    9:45 Dinner, with Bhakris (made from flous of rice and other grains) and brinjal veg.
    #5
    ice_mach
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    RE: Bepositive's progress journal 2004/02/04 07:14:27 (permalink)
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    ur doin too many sets, in the other post where i posted some routines for u choose ne one of them.
    #6
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/06 06:45:44 (permalink)
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    Hi,
    Really ? Am I still overtraining? OH no. Then I am in a confusion. Now you only can tell me what to do. Hey please dont toss me within those pre-posted routines. I have seen them all. You please modify my routine which I post regularly. Modify in sets, in reps, in exercises. Please.

    Thanks. Here is my routine for last 2 days

    03/02/04 Tue
    Ab crunches (half) 25 3
    Lateral twist 150
    Lower ab crunches 15 3
    Leg raises 15 3

    6:30 Oats meal with 2 tsp of BodyGrow
    11:00 a dish of noodles
    1:20 Lunch
    5:00 A potato
    6:00 - 7:00 Workout
    7:15 Cup of milk with 1.5 tsps of BodyGrow & Almond powder & a cheese cube
    9:45 Dinner, with Bhakris (made from flous of rice and other grains) and brinjal veg.


    04/02/04 Wed Rest

    6:30 Cup of milk with 2tsp of BodyGrow along with oats, and a cheese cube
    11:00 4 Idlis (made from wheat flour)
    3:30 A veg. burger
    5:00 Three eggs and a cup of milk with 1.5 tsps of BodyGrow & Almond powder
    6:15 A Banana
    7:15 Bhel (A light snack)
    9:00 A potato
    10:00 Dinner incl. lots of vegeable. (Ladyfinger)


    05/02/04 Thu
    Arnold Dumbell Press 12 3
    Press from behind the neck 10 3
    Barbell Upright Row 10 3
    One Arm Front Dumbell Raise 7 3
    Dumbell Shrug 12 3

    6:30 Oats meal with 2 tsp of BodyGrow
    11:00 Two plates noodles and a cheese cube
    4:00 Meal with Rotis, vegetables and some cream 4:50 to 6 Workout
    6:20 A Potato
    7:20 4 Cutlets (Potato Cutlets)
    9:30 Dinner incl. cereals and pulses.

    Thanks.
    #7
    veganlifter
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    RE: Bepositive's progress journal 2004/02/06 10:27:42 (permalink)
    0
    Hi ya mate. Just replied to your post in the nutrition section at http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=71075

    Couple suggestions mate:

    morning: break it into two: I don't know what bodygrow is, but have your oat meal separate, and then either have a nut/seed shake (details in my answer in the nutrition section) or something similar.

    Then the breaks like from 6.30 to 11.00 are way too long mate. You need to get something in between them. If you can't eat at work, try to get perhaps a protein bar with you? Try the peanut butter protein bar recipe in the recipes section. Or take a bag of mixed nuts with you and snack with that.

    Same thing goes for the period between your lunch and your 4pm meal. Get something in you there as well.

    Post workout meal should be your most important single meal. If you have protein supplement, remember your post-workout shake. And then a good meal of protein and good carm sources soon afterwards.

    Your routine is another thing which could use some improvement, but thats up to you mate. Have you had a look at FrankieNY's basic mass building routine? I think thats the best one to follow when you are looking to pack on some quality mass.
    #8
    ice_mach
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    RE: Bepositive's progress journal 2004/02/06 14:11:21 (permalink)
    0
    bro theres nuthin diff to u then ne 1 else, so that why i suggested the pre-made routines cos alot of ppl have used them n made good gains, their exercise selection is excellend and as is their rep scheme. plus u shuld stick to one routine at least 12 weeks. For mass frankies routine is king, and he's trained hundreds of ppl on that routine and they made good gains including alomost everyone on this site
    #9
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/07 18:24:07 (permalink)
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    Thanks men for replying. I am really glad to see replies to my post. I think I should take with me a bag of nuts in the college as some of my friends do. We have a short recess so there is no time to eat as such. Thats why the gap is there. And I will surely do something with the 12-4 gap. Good advice mate. I know man those routines are good. And I will try them. But a silly question first : What is exactly meant by rep range? (although I have idea that it is no. of repeatitions)

    06/02/04 Fri
    Rest

    6:30 Oats meal with 2 tsp of BodyGrow
    11:00 2 Plates Pohe (made from Rice)
    1:30 Meal with green veg and curd
    3:30 A cheese cube
    7:30 Egg Bambilo (4 eggs), Cup of milk with 1.5 tsps of BodyGrow & Almond powder


    07/02/04 Sat

    Close grip bench press 10 3
    Diamond dips (close grip) 6 3
    Dumbell flies 10 3
    Lying-Supine Two-Arm Dumbbell Triceps Extension 8 3
    Bent-arm Dumbell Pullover 8 3
    Triceps Dips 10 3

    6:40 Milk with 2 tsp of Body Grow
    11:30 Meal with pulses and veg,
    3:15 Rice and Pulses
    5:00 to 6:00 Workout
    6:10 Cup of milk with 1.5 tsps of BodyGrow & Almond powder & a potato
    8:30 Protein MilkShake
    9:30 Dinner incl. veg and breads
    #10
    ice_mach
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    RE: Bepositive's progress journal 2004/02/07 19:26:22 (permalink)
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    ur diet seems to be lacking in protein.Keep nuts handy with ya , esp almonds(take around 400-500g wid u), i would suggest eat as many boiled eggs, banana's, nuts,legumes, cheese and fish as u can and protein powder to supplement. Heres somin i would make if i didnt have time to eat. In a blender put litre-half litre of milk,5-6 teaspoons milk powder,2-4 half boiled eggs, banana, almonds or almond powder, and one table spoon body grow (which im guessin is protein powder or somin), blend,put in a flask, and drink after every meal. The probs with the routine ur doin at the mo is that ur doin too much isolation work, which is unnecessary, all u need is big compound moves which any two of frankies routines have. Rep scheme's exactly as u said. so the 5x5 scheme used in frankies routine means u do 5 reps for 5 sets.
    #11
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/09 09:56:25 (permalink)
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    Thanks. That will surely help me. I will try to make that shake today itself. Gr8 idea man. And also I will reduce my current exercises a bit. Okay?
    C ya. Keep replying.

    08/02/04 Sun Rest

    8:15 Oats meal with 2 tsp of BodyGrow and 2 Parathas (Potato snack)
    12:20 100gms of Peanuts
    2:00 Meal including pulses, cabbage and Roti
    6:10 Cup of milk with 1.5 tsps of BodyGrow & Almond powder
    9:15 2 Cutlets and 2 glasses of Lime Juice
    10:15 Dinner
    ----------
    Be Positve.
    #12
    bepositiveplus
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    RE: Bepositive's progress journal 2004/02/14 18:26:52 (permalink)
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    This week has been so far as follows :

    09/02/04 Mon
    Dumbell rowing 8 3
    Hammer Curls 10 3
    Wide grip chinups 3 3
    Barbell Curls 8 3

    6:50 Oats meal with 2tsp of BodyGrow and 2 Jaggery Rotis
    12:30 A Banana
    1:15 Meal incl. ppotato and 2 bowls of pulses
    4:15 to 5:00 Workout
    5:30 Some 100 gms of Peanuts
    6:15 Milk with 1.5 tsps of BodyGrow and Almond Powder and 2 Cutlets (potato)
    9:00 Dinner incl. pulses and Rotis


    10/02/04 Tue Rest

    6:50 Oats meal with 2tsp of BodyGrow
    11:30 Potato Wada (fried)
    12:30 Meal incl cereals and salad
    2:00 Some peanuts
    5:15 Kharwas (Similar to Tofu.)
    7:15 Bhel (A light snack) and Milk with 1.5 tsps of BodyGrow & Almond powder
    9:45 Dinner with Roti, vegetable, salad and pulses.


    11/02/04 Wed
    Dips 6 4
    Flyes 6 4
    Close Grip Bench Press 6 4

    8:15 Oats meal with 2tsp of BodyGrow and a Besan Ladoo (gram pulse flour)
    11:15 A 4 layer veg sandwitch, Wheat ladoo, and Kharwas (similar to Tofu)
    1:00 Meal incl. cereals
    4:00 to 4:30 Workout.
    5:00 Some Peanuts
    6:00 Veg. Chinese Toast and Milk with 1.5tsps of BodyGrow & Almond Powder
    9:30 Dinner with pulses, cereals and rice and jackfruit veg.


    12/02/04 Thu
    Rest

    6:30 Oats meal with 2 tsp of BodyGrow
    11:15 Two Dhirdis (dish made from pulse flour)
    1:15 Meal incl. 1bowl of pulses, Rotis and Spinach and Cottage Cheese
    4:30 Pohe (snack made from rice bran)
    6:00 Milk with 1.5 tsps of BodyGrow and Almond Powder
    9:00 Meal with Spinach, Cottage cheese, pulses and curd.


    13/02/04 Fri

    Standing military Press 6 4
    Lateral Raises 6 4
    Grip work 6 4

    6:45 Oats meal with 2 tsps of BodyGrow
    11:00 A banana and 1 plate Upma (made from )
    1:30 Meal with vegetables and curd
    4:00 A banana
    6:00 A Sandwitch
    6:45 to 7:00 Wokout
    7:15 Water with 1.5tsps of BodyGrow and 2 plates Noodles
    9:25 Dinner with pulses and Bhakris (made from jawar, nachni, and other grains)


    14/02/04 Sat
    Rest

    6:50 Oats meal with 2 tsps of BodyGrow
    11:00 A banana and 1 Cake piece
    1:30 Meal incl. curd and pulses
    4:00 Khichadi (a snack made from Tapioca)
    6:00 Milk with 1.5 tsps of Almond Powder
    9:30 Dinner incl. curd and pulses.

    #13
    bepositiveplus
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    RE: Bepositive's progress journal 2004/04/19 07:30:00 (permalink)
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    Hi
    Here is my routine. Posting again after starting to take creatine.

    12/04/04 Mon

    Dips 6 4
    Triceps Dips 6 4
    Close Grip (Diamond) Dips 6 4

    8:30 A glass of warm water with 1 tsp of Creatine
    9:30 A besan Ladoo (made from chikpeas) and a glass of milk
    12:30 Meal incl. Soyabean Lagda and some paneer and Rotis (made from wheat)
    3:30 A glass of warm water with 1 tsp of Creatine
    4:30 to 5:00 Workout
    5:15 Rotis and Soyabean Lagda
    8:30 Dinner incl. pulses, and Rice and Rotis.


    13/04/04 Tue

    Deadlift 5 4
    Chins 6 4
    Straight bar bicep curl 6 4

    8:30 A glass of warm water with 1 tsp of Creatine
    9:30 Oats meal porridge
    1:00 Meal incl. Soyabean Lagda, Pulses and vegetables
    4:00 A glass of warm water with 1 tsp of Creatine
    6:00 to 6:30 Workout
    7:00 Soyabean LAgda and 3 Rotis
    9:00 Dinner incl. Pulses and WheatBreads

    14/04/04 Wed

    Rest

    8:30 A glass of warm water with 1 tsp of Creatine
    9:00 3 Idlis (made from riceflour)
    12:00 2 egg whites
    1:15 Meal with brinjal veg. and Mangoes (A lot of brinjals)
    5:00 Some nuts and peanuts
    6:00 to 7:00 Cycling
    7:30 4 slices of whole wheat bread
    9:30 Dinner including salad, pulses, Rotis, Rice.
    10:15 A glass of warm water with 1tsp of Creatine

    15/04/04 Thu

    Rest

    8:45 Oat meal poridge
    9:35 Khichadi (A snack containing some carbs and proteins)
    9:45 A glass of water with 1 tsp of Creatine
    1:00 Meal incl Rotis and vegetables
    7:30 Pav bhaji (breads and mix vegetables and cheese)
    8:00 Mango Ice Cream
    9:45 Some Mangoes
    10:15 A glass of water with 1 tsp of Creatine


    16/04/04 Fri

    Standing military Press 6 4
    Lateral Raises 6 4
    Reverse barbell curls 4 2
    Grip work 6 4

    8:45 Oat meal poridge
    9:00 A glass of warm water with 1tsp of Creatine
    1:00 Meal incl. soya, cottage cheese, rotis and rice
    6:30 A glass of warm water with 1 tsp of Creatine
    7:00 to 7:30 Workout
    8:30 Dinner incl soya chunks curry, some rice and some curd
    9:30 A glass of water with 1 tsp of Creatine


    17/04/04 Sat

    Rest

    8:00 Oats meal poridge and A Ladoo (a snack made from pulse flour)
    9:00 A snack made from Rotis, and cereals
    1:00 PalakPuri (made from spinach and eaten with potato vegetable)
    5:00 A ladoo
    7:00 to 7:30 Cardio
    8:30 Dinner incl. cereals, rice curd and Rotis
    10:00 A glass of water with 1 tsp of Creatine

    18/04/04 Sun

    Back Squats 5 5
    Stiff-Legged barbell deadlift 6 3
    Sit-ups 6 4
    Side Bends 5 2

    9:30 A cup of Milk
    10:00 2 eggs half fried
    1:30 Meal incl. soyabean Lagda and Rotis.
    4:30 A glass of water with 1tsp of Creatine
    6:30 to 7:00 Workout
    7:00 to 7:30 Cycling
    8:00 a Ladoo (snack made from pulse flour)
    10:00 Dinner incl curd and soyabean lagda and rice.

    Only one day rest hereafter and then again start from the top.
    Thanks.
    #14
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