100kgs , total calories 5403, 367g of Protein, 368g of Fat, 326g of carbs
Breakfast (2081cal):
- 12 Scrambled Eggs
- 500ml of Milk
- 250g of Bacon
Lunch (525cal):
- 250gExtra lean mince burger
- 1 Can of Chickpeas
Pre Workout Meal (537cal):
- 500ml of Milk
- 50g of Impact whey protein
Dinner (1523cal):
- Half a Chicken Roasted
- 10 Roasted Potatoes
- Cherry Pie
Pre Sleep Meal (737cal):
- 500ml of Milk
- 50g of Impact whey protein
- 2Tbps of Almond Butter
Arms and Delts Workout
- Standing Dumbbell Shoulder Press:
- 14 kg x 25 reps (+48 pts)
- 36 kg x 8 reps (+71 pts)
- 40 kg x 4 reps (+56 pts)
- 30 kg x 10 reps (+63 pts)
- Dumbbell Side Lateral Raise:
- 14 kg x 8 reps (+37 pts)
- 16 kg x 8 reps (+38 pts)
- 18 kg x 8 reps (+39 pts)
- 20 kg x 8 reps (+40 pts)
- Dumbbell Rear Delt Row:
- 8 kg x 12 reps (+14 pts)
- 10 kg x 12 reps (+14 pts)
- 10 kg x 12 reps (+14 pts)
- 10 kg x 12 reps (+14 pts)
- Upright Barbell Row:
- 12 kg x 10 reps (+18 pts)
- 24 kg x 10 reps (+22 pts)
- 32 kg x 8 reps (+24 pts)
- Preacher Curl:
- 35 kg x 5 reps (+16 pts)
- 50 kg x 4 reps (+19 pts)
- 45 kg x 5 reps (+19 pts)
- 45 kg x 3 reps (+15 pts)
- Close-Grip Barbell Bench Press:
- 100 kg x 5 reps (+92 pts)
- 100 kg x 5 reps (+92 pts)
- 100 kg x 5 reps (+92 pts)
- Barbell Curl:
- 40 kg x 7 reps (+20 pts)
- 40 kg x 5 reps (+18 pts)
- 40 kg x 2 reps (+12 pts)
- Dips – Triceps Version:
- 8 reps || weighted || 8 kg (+57 pts)
- 8 reps || weighted || 20 kg (+79 pts)
- 5 reps || weighted || 28 kg (+55 pts)
- Dumbbell Bicep Curl:
- 14 kg x 12 reps (+29 pts)
- 14 kg x 10 reps (+28 pts)
- 14 kg x 8 reps (+27 pts)
