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Progress & Goals
185.4 Lbs.
LEAN BODY MASS
20.6 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
My Nutrition Program View My Full Nutrition Program
My own creation
Meal 1:
- Protein Shake
- Oatmeal
- 2 Tablespoons of natural peanut butter
- Multivitamins and fish oils
Meal 2:
- 99% lean ground turkey
- steamed broccoli
- steamed brown rice
Pre-work out (an hour after eating/ right before my workout)
BCAA's during my workout
Creating and Protein shake after my workout
Meal 3 (an hour after post workout shake):
- 99% lean ground turkey
- steamed broccoli
- steamed brown rice
Meal 4:
- Flounder fillet
- steamed broccoli
- steamed brown rice
Meal 5:
- 8 Egg whites
- Little bit of cheese/ spices
- 1 package of oatmeal
Meal 6:
- Protein shake before bed
My Supplement Program View My Full Supplement Program
Supplements play a key part in achieve your goals. One must remember that supplementing must be done on top of a serious diet and workouts.
Currently I use:
Pre-Workout: USPLabs Jack3d
Protein: Bodybuilding.com Whey
Creatine: ON Micronized Creatine
BCAA's: Scivation Xtend
Multivitamin: Universal Animal Pak
Fish Oils: ON Fish Oils
My Motivation Program View My Full Motivation Program
mallcop updated his overall goal.
Competing in the OPA Ottawa Classic November 3rd! Junior Middleweight, Open Middleweight, and Classic Bodybuilding.
mallcop updated his overall goal.
My long term goal is to be 230lbs and 9% body fat. I am hoping to be in shape to compete by September 2012.
mallcop updated his overall goal.
My long term goal is to be 230lbs and 9% body fat. I am hoping to be in shape to compete in September 2012.
mallcop starting serious core workouts for cottage season! This new diet has been keeping me crazy lean!
Apr 6, 2012 | LikeVisitor Comments
mallcop is now friends with chinojan.