day 81: my journey eating tips

G'day shredders,


I took a lot of advices from Mr Ricafranca, a fitness expert who gets a free workout program on the web. Follow: www.Iwantsixpackabs.com/


Today I'm gonna talk about my nutritional program for the next few months:


Proper eating is crucial in order to drop body fat so that I could reveal my six pack abs in 3days (end of M1 revealed!). If you want to increase your muscle mass, without proper eating, you are wasting your time shredding hard. A high protein and high fiber food is essential but I'm convinced that you can't rapidly gain muscle and lose weight at the same time. Lean muscle appears after a strong diet when your are already a muscular guy. That's the main reason I have lost my time since the past year. In fact, I have lost 18lbs of fat but take no more than 6/7lbs of lean muscle (in 1year).


Moreover, Protein is essential for repairing and building the muscle. That is essential to boost your metabolism. The main reason I also called my way of eating my "whey of life" (lol^^)
Proteins especialy come from eggs, milk, cottage cheese, whey protein drinks, and all type of meat.
Fibers are high in a lot of legumes and cereals...

Here is my eating plan for taking mass (don't look at this if your main goal is to loose fat!)

For Training days:

Breakfast:

• 1 serving bowl of plain oatmeal cooked with milk
• 1 banana
• 1 slice of bread with jam
• 1 cup of coffee without sugar
• Multivitamins

Snack:

• 250gr of cottage cheese
• 1 banana or 1 orange
  

Lunch:

• 1 big plate of salad and tuna
• 1 spoon of "oil and vinegar"
• 2 boiled eggs
• 1 slice of bread

Snack before training:

• 20gr of whey protein in water
• 1 apple or 1 banana
• 1 cup of coffee without sugar
  

Snack after training:

• 40gr of whey protein in water
• 2 slices of bread with jam
  

Diner:

• 1 big slice of meat (beef, chiken or fish...)
• 1 bowl of salad
• 1 big serving of spagettis with mozarella or rice
• some broccolis or beans

before sleeping:

• 250mL of milk
• 250gr of cottage cheese

ps: Cottage cheese contains casein protein to help prevent muscle breakdown and whey is really important before and after training for the same reason but it's ingested more faster (30min for whey, more than 2/3hours for casein).

For rest days:

I take the same breakfast but I just take 1/2 bowl of cottage cheese, 1 banana and 25gr of almonds for my first Snack.

After my lunch, until my diner, I take 2 Snacks:

Snack n°2:

• 1 serving of tuna
• 2 slices of bread
  

Snack n°3:

• 1 plate of cottage cheese
• 1 banana
  

Diner:

• 1 slice of meat
• 1 type of legume

Before sleeping:

• 1 plate of cottage cheese

ps: I also Try to drink .6 - .7 ounces per pound of body weight (more during training days).

A hard whey of living: Yes, it's really hard to eat 6/7 times a day but it's the way for success. Today I have bought more than 13lbs of cottage cheese and I'm going to buy 8,8lbs of whey protein. Oh yeah shredders it's fu***** EXPENSIVE but it's the price for definitively changing my life!

Shred' Hard! Yesterday I performed 6round of 1min sprint of interval training and it kicked my ass. My legs were crushing down, my heart was deeply cryin'. I take care about that (I don't want a more serious injury, I don't want to break a leg, I don't want to d** no I won't, I will NEVER SURRENDER).

End of M1 revealed in...3days...and I'm really excited about that. I would try to make a video but I met some problem about that. If I can't, I would post a big picture and I hope that you will give me an advice about it...if it is a six pack or not...

ps: I'gonna trye to join my "1st appearance in push-up challenge" as soon as possible but my computer is becoming mad -__-

Just for waiting, I put a dressed picture as Adam is used to..

Until next time: keep your own way, never surrender!

Cheers,

Bob

day 76: have a rest, recover, come back!

G' day shredders,

3 days ago, I slowly came back to training after a neck injury. Today I have almost recovered my neck stretch and yesterday workout was very pumped, intense, productive! I have already looked at the last cover of M§F and learnt a lot of this concerning training and nutrition.

Here are some of the results of my researchs:

- 2,5l of water a day for an individual of 176pounds

- 10gr of whey protein in a glucidique drink during each workout (running, bb..)

- 20gr before workout, 40gr just after each one...

- drink some cofee 30min before workout

- eat a lot of glucidique sources for breakfast and just after training.

- practice glucidique cycles to break down stagnation; ex: decrease the glucidique amount from 1 to 1/2 during 1week and reload...

- light meals: dairy products with calcium

- avoid sugar before sleeping

- eat 6/7 times a day.

Here are some of the simple rules!

Yesterday, I performed a Lafay Workout as I'm used to do:

4*8dips + 1*7dips + 1*6dips (25sec rest between each set) 25rest at the end

6*8push-up (closed hands for pecs - 25sec rest) 25 rest

6*8declined push-up (wide space - 25sec rest) 3min rest

6*8pull-up (1/2 amplitude - 25sec rest) 3min rest

+8min abs workout

I have ordered and received a limp of 100 tribulus caps. Tribulus terrestris is a herb that has been used in the traditional medicine of China and India for centuries. Tribulus has become popular as a sports performance aid, one small but well-designed study found it has no effect on body composition or exercise performance. Its effects? It is claimed that Tribulus terrestris increases testosterone production. Testosterone, besides its role in muscle-building and raising fertility and libido, is also known to have a positive effect on bone marrow activity (for red blood cell production) and the immune system. I gonna tell U if it works on me...

psi: post a photo of the "beast"

psii: last photos in few days, the results of M1 REVEALED!

Until next time, definitely no surrender!

Come back Bob

day 71: annnnd...injury!

G' day shredders,


So lucky I'm! Yesterday was doing my dips training looking at the mirror on my right in order to correct the movement. I didn't expected to what happened (I forgot to stretch my neck -_-), my neck contracted suddently and I felt a deep muscular tear in this one. Forced to STOP immediatly I wasn't able to finish workout. Today, I have paid for my unconscious determination. The future of my training has never been so compromised. I can't know how long It would take for recovery and if my heart gonna follow my body and my dreams...
It's a lonely day, and it's mine. Good night shredder!


Until next time, take care of yourself, stretch hard before training, no surrender (sorry, I'm forced to make it)


Cheers,
Sad Bob

day 69: down the stress, come back, reload pressure

G' day shredders,

After 6days rest I come back again in a more relentless way. Today, I "reload pressure" by performing a 6th mode into Mr Lafay Workout (http://methode.lafay.free.fr/ if you don't know anything about him and his training method...). For the next few weeks I will begin a mass gainer nutritional and workout program and look at the results.

Of course it isn't the good way for getting some riped abs but it's the perfect one to get more muscle and break stagnation! I have recovered some of my nrj and would get some great recovery nights during my holidays: hope for a new start!

In order to gain more muscle, feel less tired and for other reason I would test only two interval training by week but my bodyweights trainings would be so f***in hard ^^

psi: some pumped pictures just during shred workout and behind the last Muscle§Fitness edition...

I would have to thanx everyone who supported and continue to support me in my new way of living and for all the shredder's sphere kindness: THANK U

Shred hard, no surrender!

day 64: a new strategy

As I told you on day 61 I have decided to take 2 rest days to recover my nrj after each completed week of intense workout in order to recover all my nrj! But I noticed that my nervous stability has been hurt since few weeks. I can remember Adam telling that a break of 1/2 weeks may be benefic after 12weeks of training when you feel exhausted...

As a consequence, I will have 2 breaks of 5 days each without any form of training (excepted stretching). Today is my second day of my first rest period of 5days (ended on day 68). I would probably take an other 5days rest from day 84 "end of M1" to day 89.

Ok shredders, from day 68 to day 84 - two week of pure recovery sleep, intens workout, no junk food, hard gained muscle...

ps: my BF is probably going to increase a little because I prefer to eat some more and gain more muscle than to absolutly continue a tired research for THE abs...

day 62: tired but not downed

Today I have completed my 7th mode of lvl n°2 and I got a really good pumped feeling:

6*7dips(25sec rest between each set) 25rest at the end
6*7push-up (closed hands for pecs - 25sec rest) 25 rest
6*7declined push-up (wide space - 25sec rest) 3min rest
6*7pull-up (1/2 amplitude - 25sec rest) 3min rest
6*10jump squats (25sec rest) 1min rest
+8min abs workout

I get a lot of exams until Thursday (another 1week of pain) and after I will take a good rest of 16days in order to get back all my nrj!
I hope for a new beginning...

Shred Hard!
Bob

day 61: stress isn't a way of living

G' day shredders,

It's a fact, I'm really tired since the beginning of my workout due to short nights, a lot of stress at work and really intensive trainings. If I want to remain healthy I have to decrease the hardless workout (just for a time) and reorganise my life (more time for a recovery sleep, avoid all junk foods and learn to break down the stress).

So, I have decided to perform 3 days of body weight workout, 2 days of interval training and keep 2 days rest for stretching exercices.

As I promised you here are some views of my body "evolution" (yes i'm emprisonned in a stagnation way -_- I'm so tired)

ps: could you feel all the pain on this face? me, I can...

Until next time, take care of yourself guys, keep your own way!

Cheers,

Bob

day 60: the pain machine

Yesterday I performed 6 round of interval training: 6*50sc sprint followed by 2mn cooldown = 25min of pain but satisfaction. Despite my physical appearance is growing my self-confidence it appears that every workout break more and more my nervous balance. I noticed some alarming signals and I realy have to sleep more, eat better (but it's already a good point) and train at the better moment in my days. Our goal is not to destroy our health but to preserve it...

ps: some body transformation pictures are coming ^^

day 56: maintain pressure!

Since my last daily post I havn't write anything on the blog since 5days because my timetable was full and I was so busy, Damn. NO I didn't surrender , I shall never surrender, I shall go up to the end!!!

During the last 5days I performed 2 lafays workout, 2 running session and took 1 rest day. Today, I completed an aerobic training consisting of 7km in less than 32min. I hope it would be possible to break down my 10km goal in less than 45min but my priority is to respect my interval training goals.
I get some difficulties to sleep more than 6/7 hours a night since few days and my body evolution stay on a boring stagnation...

I have to recover my strenght and maybe test a short weight gainer diet for boosting my bodybuilding condition.