Showing posts with label Cutting. Show all posts
Showing posts with label Cutting. Show all posts
Thursday, February 1, 2018
Friday, August 25, 2017
Sunday, July 24, 2016
Wednesday, May 25, 2016
Easy 1,681 Calorie Full Day of Cutting Meal Example
| Breakfast | Calories | Carbs | Fat | Protein | Sodium | Sugar | |
| Gold Standard Whey - Chocolate, 60 g | 240 | 6 | 2 | 48 | 260 | 2 | |
| Quest - Coconut Oil Powder, 1 Scoop | 70 | 2 | 8 | 1 | 10 | 0 | |
| Spinach - Spinach, 1 cup | 7 | 1 | 0 | 1 | 24 | 0 | |
| 317 | 9 | 10 | 50 | 294 | 2 | ||
| Lunch | |||||||
| Gold Standard Whey - Chocolate, 60 g | 240 | 6 | 2 | 48 | 260 | 2 | |
| Quest - Coconut Oil Powder, 1 Scoop | 70 | 2 | 8 | 1 | 10 | 0 | |
| Spinach - Spinach, 1 cup | 7 | 1 | 0 | 1 | 24 | 0 | |
| 317 | 9 | 10 | 50 | 294 | 2 | ||
| Dinner | |||||||
| Aladdin - Roasted Chicken Breast, 2 Each | 294 | 0 | 8 | 51 | 364 | 0 | |
| Dole - Field Greens Salad, 3 oz - 1 1/2 Cups - 85 grams | 20 | 4 | 0 | 1 | 20 | 1 | |
| Salad dressing - Oil Vinegar, 2 Tablespoon | 144 | 1 | 16 | 0 | 0 | 1 | |
| Cooked - Sweet Potato, 200 g | 180 | 41 | 0 | 4 | 72 | 13 | |
| 638 | 46 | 25 | 56 | 456 | 15 | ||
| Snacks | |||||||
| Apples - Apples, 1 medium apple | 80 | 22 | 0 | 0 | 0 | 16 | |
| Peanut butter, reduced sodium, 2 tbsp | 189 | 7 | 16 | 8 | 65 | 3 | |
| Quaker Oats - Raisen, Date and Walnut Oatmeal, 1 packet | 140 | 27 | 3 | 3 | 190 | 11 | |
| 409 | 56 | 18 | 11 | 255 | 30 | ||
| Totals | 1,681 | 121 | 63 | 167 | 1,299 | 49 | |
Totals:
|
|
Calories:
|
1,681
|
Fat:
|
63
|
Carbohydrates:
|
121
|
Protein:
|
167
|
Tuesday, August 26, 2014
Monday, April 29, 2013
Rep Range and Rep Speed Science
GOAL
|
Reps
|
Rep Speed
|
% of 1RM
|
Muscle Fibers
|
Rest Periods
|
Size
|
8-12
|
Slow
|
70-80
|
Fast
|
1-2 minutes
|
Strength
|
3-6
|
Average
|
85-100
|
Fast
|
3-4 minutes
|
Power
|
3-8
|
Fast
|
50-80
|
Fast
|
2-3 minutes
|
Endurance
|
12-30
|
Average
|
50-70
|
Slow
|
Less than 1 minute
|
Cutting
|
6-30
|
Average
|
50-85
|
Slow and Fast
|
30 seconds
|
Source Citation (MLA 7th Edition)
McCray, Brad, and Jim Stoppani. "Science of a rep: breaking down the foundation of bodybuilding." Flex Nov. 2009: 142+.
Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/jFdMxBzhmj
— #HelpYouGetGAINS (@helpYOUgetGAINS) October 14, 2017
— #HelpYouGetGAINS (@helpYOUgetGAINS) October 15, 2017
Further Reading:
Understanding Muscle Fiber Types. - Bodybuilding.com
https://www.bodybuilding.com/fun/kelly13.htm
The Role of Fiber Types in Muscle Hypertrophy - Lookgreatnaked.com
www.lookgreatnaked.com/.../the_role_of_fiber_types_in_muscle_hypertrophy.pdf
by BJ Schoenfeld - Related articles
Friday, March 1, 2013
WORLD'S TOUGHEST DIET MEAL PLAN - 1,584 calories, 331 g protein, 26 g carbs, 10 g fat
12 large egg whites
1 cup raw spinach
½ medium red bell
pepper, diced
¼ medium onion, diced
Snack
5 oz. canned albacore
tuna
Lunch
6 oz. chicken breast
2 cups romaine lettuce
1 Tbsp. red wine
vinegar
Preworkout
2 scoops whey protein
Postworkout
2 scoops whey protein
Dinner
12 oz. chicken breast
1 cup cauliflower
2 cups romaine lettuce
1 medium cucumber
1 Tbsp. red wine
vinegar
Bedtime
Snack
5 oz. canned albacore
tuna
Middle-of-the
Night Shake
1 scoop whey protein
DAILY TOTALS: 1,584 calories, 331 g protein, 26 g carbs, 10
g fat
Source: THE WORLD'S TOUGHEST DIET. Brown, Jordana. Joe Weider's Muscle & Fitness, Aug2009, Vol. 70 Issue 8, p131-136
Testosterone Therapy - Royal Men's Medical Center
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
meal prep for a few days 👊💪 along side some gold standard to hit them protein macros. @UKTeam_Optimum @shaunstafford pic.twitter.com/6ZHd6SQjQR
— JHFitness (@Jamie_Hobson95) June 12, 2014
Moderate .75-1g and low .25-.5g https://t.co/PM5QD4jcS4— Jim Stoppani (@JimStoppani) June 26, 2016
Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018
Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018
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