Week 5, Day 3

Nothing spectacular happened today at all. The increase to 35 min of cardio seems like friggin forever, but it needs to be done. I don’t do any crazy cardio right now because I don’t want to thin out. I maintain my HR between 130-150, now the philosophy behind this can be argued but for me it’s given results. I don’t want to be skinny I want to be buff… lol. Sounds funny I know, but it’s true. I do play basketball once a week so I try to watch my weight the day after. Once I start to drop too much at once I’ll cut that out too until about the last 2-3 weeks before the contest. Then I’ll incorporate some HIIT (high intensity interval training) back in to really shred down the last bits of fat on my body. At about 6 weeks out as well I will supplement a fat burner to help with shredding the last few ounces of fat. I’m in the process of researching some right now. I the supplement I’ve taken in the past has been taken off the market. Right now I’m weighing about 218 lbs down from about 233-234 lbs. I’ll be checking my body fat % again on 2/25/11 before I go to Hawaii. Last i checked I was at about 10.9%. Now, I use the mirror to really judge the definition and development progress but I use the body fat test to ensure I’m not losing bad weight and to make sure I’m moving in the right direction. When I do check it next though, I will post a quick video of the trainer who does it for me and how it’s done. I’ve said this before but I don’t use the electrode machines because the margin of error with those is huge, especially since I don’t fit into the average height/weight ratio.

Here were my meals for Wednesday 2/16/11

5:300 am Meal: Protein shake + 5 grams BCAA, and 1.5 tbsp. peanut butter

6:00 am Workout: Back & abs (see yesterday’s blog for details)

8:30 am Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 1/3 avocados

10:45 pm Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 1/3 avocados

1:00 pm Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 20 almonds

3:00 pm Workout: Cardio 35 min

4:00 pm Meal 5: Protein shake + 5 grams glutamine, 20 almonds, and ½ ruby red grapefruit.

6:30 pm Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 14 almonds

8:00 pm Meal 7: 6 oz. chicken breast, 1 cup broccoli, and 1 tbsp. peanut butter

Thursday is a rest day. No weights just 35 min cardio

Friday’s workout: Arms & abs, all lifts 5 sets 10 reps

Dumbbell curls
Seated preacher curl
Dumbbell concentration curl
Close grip bench
Cable triceps pushdown
Cable overhead extension
Abs: