Day 7/8/9/10/11 of pct
Thursday rest day.
Friday rest day
Saturday Rest day
Sunday Rest day
Monday : workout
Supsrsingly weight has been the same.
Which is great I'm not sure if I lost any water weight might be that the creatine is working
My measurements for my biceps is still 16.5 inches while flexed with no pump so I didn't lose any muscle size in my arms just quite yet.
Headache was gone these 4 days
And I don't feel horrible or anything. Energy is still the same and I don't feel shifty.
Not side effects as of currently on sunday.
I think lowering the dose did work, but I'm not too sure as too how things will play out I will start the training scedule monday.
Workout:
Monday
Things were not too shabby I don't feel as if my strength went down and I was able to hit my usual set with the same effort
And I think I got a bit stronger in my clean and jerk.
Push day
Clean and jerk
6x3 @ 175
Over head press
4x8 @ 185
+ double Kettle bell push press
Tricep extensions
3x12 very slow
Shoulder external rotation ( stability and injury prevention)
3x12 @ 20 pound dumbell
Russian twists
3x30 seconds
Finished with pushups with chains
3 x 35
Breakfast:
Thursday:
1 cup greek yogurt
50g almonds
2 large eggs
4 oz beef jerky
= 941 calories(45g carbs,88g protein,49g fat(
Friday:
Walnuts 50g
2 bannana
225g 1 cup of creek yogurt
= 677 calories(62g carbs,33g protein,36g fat)
Saturday:
[Bagel
Atlantic salmon 3 oz
Avocado 100g]
150g oats
= 1146 calories(156g carbs,49g protein,40g fat)
Sunday:
Oats 150g
Almonds 50g
= 846 calories(113g carbs,29g protein,36g fat)
Monday:
150g oats
50 almonds
2 large eggs hard boiled
= 990 calories(114 carbs,41g protein,46g fat)
Lunch:
Thursday:
Chicken breast 4 o,
100g plain rice
2 large eggs
1 tbsp olive oil
= 589 calories (28g carbs,65g protein,30g fat)
Friday::
3 cups lettuce
8oz chicken breast
1tbsp olive oil
Avocado 100g
6tbsp ranch
Bread Croutons 20g
= 1008 calories ( 30g carbs,58g protein,81g fat)
Saturday:
Salad
[Chicken breast 8oz
2 cups lettuce
100g avocado)
= 377 calories(9g carbs,52g protein,22g fat)
Sunday:
Some salmon and toast again
4 slices of whole grain bread
1 whole Avocado about 219 g
4 oz atlantic salmon
= 1045 calories (79g carbs,43g protein,65 protein)
Monday:
Chicken breast 8oz
Steamed brown rice 100g
= 312 calories(53g carbs,52g protein,7g fat)
Dinner:
2 cups lettuce
130g black beans
Half a cup
4 oz turkey meat Sliced
Tbsp olive oil:
Friday:
Chicken breast 4oz
Brown rice 100g
1 bean cup
= 432 calories ( 93g carbs,39g protein,4g fat)
Saturday:
Ramen packet
[2 soft boiled eggs
And 100g pork belly]
= 825 calories(56g carbs,46g protein,46g fat)
Sunday:
Chicken breast 8 oz
1 cup black beans 214g
= 427 calories (41g carbs,65g protein,7g fat)
Monday:
Burrito
1 big tortilla 81g
225 oz ground beef or 8oz
= 834 calories (37g carbs,69g protein,47g fat)
Extra meal:
Thursday:
Protein shake ( 2 cups whole milk 480 ml)
8oz chicken breast
Plain rice 100g
Friday:
Protein shake (2 cups whole milk 480ml )
8oz chicken breast
Brown rice 100g
= 972 calories(81g carbs,138g protein,29g fat)
Saturday:
Salad
Chicken breast 8 ozwith lettuce 2 cups
Protein shake
= 870 calories(30g carbs,136g protein,28g fat)
Sunday;
Extra meal:.
Protein shake(2 scoops whey)
8 oz chicken breast
Brown rice 100g steamed
= 972 calories(81g carbs,138g protein,29g fat)
Monday:
Protein shake(2 scoops whey)
8 oz chicken breast
Brown rice 100g steamed
= 972 calories(81g carbs,138g protein,29g fat)
Total calories:
Thursday:2999 calories(159g carbs,329g protein,132g fat)
Friday:
3089 calories(266g carbs,268g protein,150g fat)
Saturday:
3218 calories(
251g carbs,283g protein,136g fat)
Sunday:
3102 calories(280g carbs,269g protein,134g fat)
Monday:
3108 calories
(285g carbs,300g protein,129g fat)