Mon, Aug 21

Phase 2, Week 2
Day 1 – Back, Shoulders
…

Last week ended with a killer leg workout! Strength is not fully up yet, but the hamstring is noticeably improving (albeit very slowly). Calves are still sore from Friday, so I’m bumping them back to tomorrow.

I’m tightening the diet back up this week… weight gain was pretty controlled over the past 5 weeks of my off-season, but it’s creeping up a little too high for comfort right now, lol. I may count macros/calories, but for now it’s just 1-2 less meals, smaller portions, and limited complex carbs. Cheats will be kept out until the weekend.

0545: 1/2c cottage cheese, wheat germ, 4 oz CC yogurt, 1/2c Nature’s Promise bran cereal, 1 tsp flax oil
0845: Kashi Go Lean Nut Roll (5g fat, 28g carbs (6g fiber), 12g protein)
1130: 2/3c cottage cheese, 1/3c oats, wheat germ, cinnamon
1345: 4 oz chicken breast, salad, Wishbone spray dressing, 1 medium plum
1630 Pre-workout: 1/3c oats, 1/2 scoop MHP Probolic protein, 4 oz soy milk
*Train 1815-1915*
1920 Post-workout (snack): 20g MHP Simply Whey, 2 rice cakes w/ 1 tbsp honey
2100: 1/2c cottage cheese, 4 oz CC yogurt, 1 tbsp peanut butter, 1 small zucchini