Chicago Pro 4 Weeks 6 Days Out

Woke up today a bit heavier, likely cause I didn’t have a BM yesterday. Still have a tight look, so the changes I made to the plan yesterday will stay in place. My quad is a lot tighter and painful today, I for sure tweaked it some more. I used the Stage 4 laser on it last night and this morning. Then did some very light Neufit work on it, which all helped loosen it up. I went and train pull and had a good session, really good connection with the muscle today. I felt so inactive today because of my bum leg, so I was thinking the stair master would not mess with my leg. I ended up doing 20 minutes without any problem, felt good to do cardio lol. Tonight my quad already feels even looser and pain has decreased. Should have a quick rehab on it, I just need to baby it and not push it hard. I am so close to this show it will take only a little bit of stimulus to hold my leg size so no need to push the rehab to quick. I am hoping tomorrow I can get back to my walking around the block. I would love to go out to a park in the morning for some outdoor cardio walking. It is usually my time to listen to podcast and learn and get my mind right for the day. If you need a good podcast Revive Stronger is excellent.

Weight: 215.6lbs

CARDIO: 2o minute Stairmaster



Meal 1 (8:15am):
6oz chicken breast, cooked wt
30g cream of rice, dry measure
1 rice cake
16g almond butter

Meal 2 (10:30am) preworkout
40g protein from Animal Whey
65g cream of rice dry measure
50g banana

Intra workout
20g carbs via Pomegranate Juice
10g EAA via Animal Juiced Aminos

Meal 3 (2:30pm) post workout
40g protein from whey isolate
5 rice cakes

Meal 3 (4:00pm)
6oz chicken
110g white jasmine rice
16g almond butter
100g spinach

Meal 5 (7:00pm)
6oz 93/7 beef, cooked wt
100g spinach

Meal 6 (10:00pm)
3 whole eggs
3oz chicken breast, cooked wt
100g spinach

230g carbs, 270g protein, 40g fat

Have a great night everyone, leave any questions below.

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