TinyTom

Update on things

Monday and Tuesday I followed the same diet as follows

6.00 - Coffee, 5g Extreme Glutamine, 30mg Effy, 2g HMB, GH

6.45 - 40 minutes cardio

8.20 - 80g Oats, 30g Meridian Peanut BUtter, 10g Lecithin, 2 scoops Extreme Protein.

11.30 - 225g Chicken, 60g Brown Basmati Rice, 10ml Udos

1.30 - 2 scoops Extreme Protein

3.00 - Same as 11.30

4.45 - Coffee, 5g Glutamine, 3 Extreme Kre Alkalyn caps, 25mcg T3, GH, effy

5.30 - Train

6.45 - 5g Glutamine, 3 Kre Alkalyn

7.00 - 40 minutes Cardio

7.45 - 2 scoops Extreme Whey, 60g Vitargo

9.30 - 3 Egg Yolks, 6 Egg whites, 30g Cashews

Macros are P/C/F 360/220/90 into a % ratio of 46/27/27 (rounded)

Monday I was very tired after training possibly due to the severe leg raping with Zak I normally have a hot bath after a leg session to help relax. However my legs are still aching today.

Yesterday I trained shoulders I did

Lat Raises
Smith SHoulder Press
Heavy Lat Raises
Bent over Raises
Front Raises
Standing Military Press

Upright Rows
BB Shrugs

I like to put a little bit of traps in with Shoulders although my main trap work is done on back day.

My weight unsuprisingly went up a little following the weekend to 95.6kg but last night it was back down to just under 15 stone at 94.8kg.

Condition wise I've seen no massive improvement this week but then after the weekend thats no suprise. I have noticed that my shape is getting better though particularly with the sweep from arms up to shoulder so possibly some subQ fat is going from that area.

Im on a medium day today so as far as the macros go I will be reducing fat and increasing carbs. I also have to train abs tonight so hopefully not a repeat of the spaz episode from last week.

I'll try and get some photos/video done on Thursday night.