sageofsixpacks activity
Meal Plan - Show Prep (no egg/nut) 30 min fasted cardio da..
Meal Plan - Show Prep
(no egg/nut)
30 min fasted cardio daily -Eat every 2.5 to 3 hours. On non lifting days take out the apple and increase cardio to 45 min fasted.
* MEAL 1 8am
5 oz steak
2 eng muffins
1 tsp jelly
* MEAl 2. 11am
6 oz steak'
1 cup rice
* MEAL 3. 2pm
1 cup rice
7 oz ground turkey (99%)
* MEAl 4. 5pm
7.5 oz ground turkey (99%)
1 cup rice
* MEAl 5 ( post workout ) 8pm
50 grams Iso 3 scoops
1 apple
* MEAl 6. 11qpm
5 oz ground turkey (99%)
1 cups asparagus
Meal Plan - Show Prep
(With egg/nut)
MEAL 1
1 eggs 6 egg whites
2 eng muffins
1 tsp jelly
MEAl 2
6 oz steak'
1 cup rice
MEAL 3
1 cup rice 8 oz turkey
MEAl 4
8 oz turkey
1 cup rice
MEAl 5 ( post workout )
50 grams Iso WHEY
1 apple
MEAl 6
8 egg whites
Check In template ◦ Date: ◦ Fasted Weight: • l..
Check In template
◦ Date:
◦ Fasted Weight:
• last weeks check in
◦ Weeks out from show:
◦ How do you feel:
◦ Did you follow your diet:
◦ Did you do all your training and cardio?
◦ How much cardio did I tell you to do?
• Supplements
• are you getting adequate sleep?
• how many hours averaging per night
•Any alcohol consumption
• did you have a cheat meal
Tips to be successful 1. Remember weigh your meats after t..
Tips to be successful
1. Remember weigh your meats after they are cooked.
2. Weigh potatoes before cooking
3. Oatmeal measure before cooked
4. Drink at least 1 gallon of water per day
5. You may have one cheat meal per week
6. Any condiment with 5 calories per serving or less is fine
7. Salt
8. Most dry seasonings are fine just make sure sugar is not in them
9. 6 meals per day eat every 2.5-3 hours
10. Never assume the measurement of food
11. Always Prepare meals ahead of time
12. Always take your meals with you
13. Surround yourself with positive people
14. Take update pictures in good lighting
15. Drink at least .6 times your body weight in water daily
16. Chicken is to be eaten without skin
17. Peanut butter must be all natural
Meal plan rules Condiments/Cooking Ingredients: Mustard P..
Meal plan rules
Condiments/Cooking Ingredients:
Mustard
Pickles
Relish
Sauerkraut
Chicken/Beef broth (or bouillon)
Soy Sauce
Salsa
Hot Sauce (e.g. tobacco)
Sriracha
Splenda
Others:
Sugar-free jello
Sugar-free gum
Sugar-free mints
Beverages:
Coffee (with a splash of skim milk)
Tea
Sugar-free beverages
Training Support: Daily Cardio 3 Months of Cardio (12 week..
Training Support: Daily Cardio
3 Months of Cardio (12 weeks)
1. Cardio 30 min / 45 min day off (3 weeks)
2. Cardio 40 min / 50 min day off (3 weeks)
3. Cardio 30 min morning / 30 min night. (3 weeks)
4. Cardio 40 min morning / 35 min night (2 weeks)
5. Cardio 45 min morning / 40 min night (1 week)
Training plan 1 (5x/week) * Day 1: Back/Rear Delt * Day 2:..
Training plan 1 (5x/week)
* Day 1: Back/Rear Delt
* Day 2: Chest/Trap
* Day 3: off 🚫
* Day 4: Legs
* Day 5: Shoulders/Biceps
* Day 6: Triceps/Calves
* Day 7: off 🚫
Day 1: Back/Rear Delt
T bar rows 4 x 12-15
Wide grip pullups 50 reps (if you can get it in 3 sets add weight )
Seated rows 4 x 8-10
Db rows 4 x 8
Standing Cable rear laterals 4 x 12-15
Incline Db rear laterals 4 x 30
Day 2: Chest/Trap
Lower cable pulls 4 x 25,20,15,10
Pec minor dips 4 x 8
supersetted w/
Bench press 4 x 12 (don’t lock out only come up high enough to contract pecs )
Db incline press 4 x 8-10
Shrugs 4 x 20
Rope upright rows 4 x 15-20
Day 3: off 🚫
Day 4: Legs
Squats 4 x 6-8
Good mornings 4 x 15
Seated leg curls 4 x 20,20,15,15
Glute ham thrust 4 x 20 3 sec hold at the top
Leg press 4 x 20
Hack squats 4 x 8-10
Day 5: Shoulders/Biceps
Db shoulder press 4 x 8-10
Side laterals 4 x 10-12
Front plate raises 100 reps
Barbell curls 4 x 8-10
Incline db curls 4 x 10-12
Preacher curls 4 x 12'
Day 6: Triceps/Calves
Dips machine 4 x 12 3 sec positive and 3 sec hold in contraction
Tricep pushdowns 4 x 12
Close grip bench press 4 x 12
Seated calf raises 4 x 20
Standing calf raises 4 x 20
Rope crunches 4 x 15
Day 7: off 🚫
If you’re looking for a great massage in the TriState area I..
If you’re looking for a great massage in the TriState area I suggest trying “Hands of Olympus”!
https://www.handsofolympus.com
🤩🤌🏽🤩🤌🏽 guys you have no idea what’s in store
🤩🤌🏽🤩🤌🏽 guys you have no idea what’s in store
2022-09-18 21:57:03 +0000 UTC View PostComing soon See I told y’all just be patient 💆🏽♂️
Coming soon
See I told y’all just be patient 💆🏽♂️
PSA: Guys I’m super busy with the baby almost here. I’m on..
PSA:
Guys I’m super busy with the baby almost here. I’m on 24hr standby.
That being said. I’m still making content when and where I can to keep you stimulated and invigorated!
I have 3 shoots booked and a shoot where I’m waiting on the pictures to be edited. Every time I shoot with a professional you can be assured that there will be some fire exclusive shots taken with other artistic ones.
I also now have a steady camera person to take my fitness content and photos for more consistent great shots. They had a recent family member pass so give us some time please.
Thank always for your patience and support!
550lbs My weight: 175lbs 3.14 X my body weight 🫡😤
550lbs
My weight: 175lbs
3.14 X my body weight 🫡😤
Body butter by Royale Flyness https://royaleflyness.com/pr..
Body butter by Royale Flyness
https://royaleflyness.com/products/royale-flyness-centurion-body-butter?_pos=1&_sid=5b347c435&_ss=r
