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Progress & Goals
156.6 Lbs.
LEAN BODY MASS
23.4 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My typical workout
CHEST
Inc. Bench Press superset w/ Inc. DB Bench
Cable Crossovers Inc. and Standing
Jammer Press Machine
SHOULDERS CIRCUIT:
Supine(on stomach) Incline Front DB raise
Bent over DB rear shoulder raise
Lateral DB raise
DB Clean-N-Press
BICEPS CIRCUIT
Rev. Cable Curls
Concentration Curls
Zottman Drag Curls
LEGS
Leg Press Leg Ext superset
Single-Leg RDL Leg Curl superset
Speed Squat Calf Press superset
My Nutrition Philosophy View My Full Nutrition Philosophy
My Nutrition Plan
Ok so first let me say I'm an athlete so I have a haigh demand for calories not to mention I work out pretty hard cause I'm trying to build muscle too. That being said I eat about 3500-4000 calories a day depending on my activity level that day or I may be carb loading the night before my game. Regardless this is what i eat on a typical day I just adjust proportions to get the right amount of calories AND nutrients. !!!!IMPORTANT!!!!! KNOW HOW TO READ A NUTRITION FACTS LABEL
MEAL 1
1bowl oatmeal
1 1/2 scoops whey w/ 8oz milk
1 mini bagel
MEAL 2 pre-workout
jack3d
2 Nature Valley Bars
1 cytomax drink
MEAL 3 post-workout
creatine mix
1 scoop whey
MEAL 4
3 cups penne pasta dry w/alfredo sauce
1/2 lb ground beef
MEAL 5
1 cup yogurt
2 Nature Valley Bars
1/2 cup mandarian oranges
MEAL 6
1 cup white rice
Orange chicken
MEAL 7 bedtime
2 scoops caesin
8oz milk
There you have it. This is what I've been doing the past few months and you can see from my progress I've been doing quite well. Hope you enjoy this.
My Supplement Philosophy View My Full Supplement Philosophy
My Supp Stack
When I wake up I take a Centrum 1-a-day and a Force Factor Ramp Up capsule.
Later before my workout I take Jack3d
Post workout I take Cytosport pure creatine and Six-Star Pro Nutrition Whey Isolate
Later in the afternoon I take another Ramp Up capsule
Finally before bed I drink a Six-Star Caesin shake
My Motivation Philosophy View My Full Motivation Philosophy
AlphaElite updated his weight from 186 Lbs. to 180 Lbs., a 6 Lb. loss in 22 days.
Apr 14, 2013 | Like
AlphaElite Bout to hit up back n abs maybe if yall r lucky ill hit u up with a progress pic afterwards
Apr 12, 2013 | Like
AlphaElite if u haven't seen a movie called bigger, stronger, faster.. check it out. real eye opener about steroids in the industry #youtube it
Mar 23, 2013 | LikeAlphaElite updated his body fat from 11% to 13%, a gain of 2% in 15 days.
Mar 23, 2013 | LikeAlphaElite updated his weight from 182 Lbs. to 186 Lbs., a 4 Lb. gain in 15 days.
Mar 23, 2013 | LikeVisitor Comments
AlphaElite is now friends with eventuallydawn.