For the next 30 days I'm giving CL a shot, trying something new. Currently I eat pretty clean, lift 5 days a week on the 5x5, and do HIIT. The only supplements I take are ON whey, ON casein, and multivitamins. I'm not changing my routine at all, just adding supplements and seeing what happens.
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Starting Stats:
Age: 23
Sex: female
Height: 5'
Weight: 116
BF%: 20%
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Workout Plan:
Monday: Back
Deadlifts 5x5
Weighted Pullups 3x8
Bent Rows 3x8
Tabata Intervals
Tuesday: Shoulders
Pushpress 5x5
Cleans 3x8
Bent Lateral Raises 3x8
Tabata Intervals
Wednesday: HIIT
Thursday: Misc
Decline Crunches 4x12
Hanging Knee Raises 3x10
Weighted Chinups 3x8
Tabata Intervals
Friday: Legs
Squats or Front Squats 5x5
DB Lunges 3x8
Calf Raises 3x8
Tabata Intervals
Saturday: HIIT
Sunday: Chest
Flat Bench 5x5
Weighted Dips 3x8
Incline DB Press 3x8
Tabata Intervals
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Current Diet:
Meal 1 Coffee, 1/2 cup of Kashi Go-Lean and Skim milk
Meal 2 PWO Shake (1 scoop ON whey, dextrose, water), Whole wheat muffin/bun with 4 egg whites & hummus
Meal/Snack 3 Handfull of almonds & banana chips
Meal 4 Lean meat & brown rice or whole wheat pasta
Meal 5 Cottage cheese & celery
Meal 6 Lean meat & fibrous veggies
Meal/Snack 7 3-4 egg whites, casein shake (half scoop w/water)
ROUGHLY about 1500-1600 calories
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Pics tomorrow AM.
--------------------------------------------
Starting Stats:
Age: 23
Sex: female
Height: 5'
Weight: 116
BF%: 20%
--------------------------------------------
Workout Plan:
Monday: Back
Deadlifts 5x5
Weighted Pullups 3x8
Bent Rows 3x8
Tabata Intervals
Tuesday: Shoulders
Pushpress 5x5
Cleans 3x8
Bent Lateral Raises 3x8
Tabata Intervals
Wednesday: HIIT
Thursday: Misc
Decline Crunches 4x12
Hanging Knee Raises 3x10
Weighted Chinups 3x8
Tabata Intervals
Friday: Legs
Squats or Front Squats 5x5
DB Lunges 3x8
Calf Raises 3x8
Tabata Intervals
Saturday: HIIT
Sunday: Chest
Flat Bench 5x5
Weighted Dips 3x8
Incline DB Press 3x8
Tabata Intervals
--------------------------------------------
Current Diet:
Meal 1 Coffee, 1/2 cup of Kashi Go-Lean and Skim milk
Meal 2 PWO Shake (1 scoop ON whey, dextrose, water), Whole wheat muffin/bun with 4 egg whites & hummus
Meal/Snack 3 Handfull of almonds & banana chips
Meal 4 Lean meat & brown rice or whole wheat pasta
Meal 5 Cottage cheese & celery
Meal 6 Lean meat & fibrous veggies
Meal/Snack 7 3-4 egg whites, casein shake (half scoop w/water)
ROUGHLY about 1500-1600 calories
--------------------------------------------
Pics tomorrow AM.
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