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Progress & Goals
170.3 Lbs.
LEAN BODY MASS
27.7 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My program is a 2 week cycle over and over.
Week 2 Chest • Triceps Dumbbell press 3 Incline dumbbell press 3 Decline press 3 Cable crossovers 3 Close grip bench 3 Rope extensions 3 Overhead cable push 3 Back • Biceps Wide grip pull 3 Seated cable rows 3 Reverse grip pull 3 T-bar row 3 Hyper extensions 3 Barbell curl 2 Preacher curl 2 Inner bicep curl 2 Hammer curl 2 Fore arm curl 2 Shoulders• Abs Military press 3 or Shoulder dumbbell press Front plate or cable raise 2 Side cable raise 3 Reverse flies 4 or Rear dumbbell flies Barbell shrugs 6 or Dumbbell shrugs 6-9 set of core work Legs Leg press 4 Leg extensions 4 Hamstring curls 4 Hack squats 3 Seated calves 4 Standing calves 3 Hip abductions 3
My Nutrition Program View My Full Nutrition Program
Nutrition is the most important so i decided to make an easy nutrition plan that works and will help me get the results i want.
Meal 1: 4 egg whites, 1 whole egg, 2 oz. sliced turkey breast, 2 slices whole wheat bread.
Meal 2: 4 oz. chicken, 75 grams Brown Rice, 5 pieces broccoli.
Meal 3: 5 oz. Steak, 75 grams sweet potato, 5 pieces broccoli.
Meal 4: 2 scoops whey, fiber one bar
Meal 5: 4 oz chicken, and 8 pieces broccoli
Meal 6: 1 scoop casein
My Supplement Program View My Full Supplement Program
Taking Mp live shredded stack
My Motivation Program View My Full Motivation Program
It all comes down to how bad you want it.
I am a very strong minded person, therefore i dont give into cheat meals especially after all the hard work ive done. I stay motivated by setting goals every single morning and exceeding them plus i have a presentation coming up in class, and its about how to transform your physique i dont want to let myself down because i want to look the best on my last photos and when i present my change to the class.
TomQUez joined the Dymatize Nutrition BodyGroup.
Reason I joined this BodyGroup: Here to win the gold. Members: 6241
TomQUez created a new BodyBlog entry "42 days left".
I have 42 days left i have not broken my diet once I'm so surprise i have to write about it. I just got out of the gym with my biceps and triceps workout it was intense but i love every minute. I know that ill keep giving it my all i really need to win this one for me and my family i have people depending so i won't give up.
TomQUez is now friends with add46.88.