Chicago Pro 9 weeks 2 days Out

Woke up after my off day same weight as yesterday. I was hoping my weight of weight loss would be little faster following that refeed, but predictions can fail when dealing with the human body. Digestion has not been the best and feelings of fatigue are getting a little higher. I am faced with the option of pushing harder or backing off and coming back to push harder. I opt to push a bit harder today. I made a few diet changes to reduce the calorie deficit and possibly improve digestion. One, I pulled the carbs out of meal 4. So, my first 2 meals prior to training have carbs and my post workout meal. I noticed my chicken on meal 4 has been siting heavy, so I switched to Cod today and switched my beef on meal 5 to salmon. Fish just has a shorter transit time in the GI tract and less connective tissue, lending itself easier to digest. It was a very nice change as well.

With cardio, training hams, and the diet changes I would expect to get sucked down a little more today…we shall see.

Weight: 225.8lbs

CARDIO:35 minutes AM Stairmaster and 10min dog walk

Ham day:

*Neufit is my EMS machine

  1. Lying Leg curl Neufit: 2 warm ups. 3 work sets: 1×15, 1×12, 1×10
  2. Rack RDL Neufit: 3 warm up set. 3 work sets: 1×13, 1×8, 1×13
  3. BB Glute Bridge: 2 warm up set, 2 work sets: 1×10, 1×13
  4. Super set single leg curl w/ band lateral walk: 3 work sets: 3×15-20, 40 steps on lateral walk
  5. Wide Stance Cybex Squat Press: 2 warm ups. 1 work set. 1×30
  6. Smith machine standing calf raise: 1 rest pause set. 1×15+6+4
  7. Tibialis Raise: 3 work sets. 1×20, 1×15, 1×12


Meal 1 (9:00am):
7oz chicken breast, cooked wt
30g cream of rice, dry measure
2 slice Ezekiel bread

Meal 2 (11:00am) preworkout
50g protein from Animal Whey
80g cream of rice dry measure

Intra workout
30g carbs via Pomegranate Juice
10g EAA via Animal Juiced Aminos

Meal 3 (4:30pm) post workout
50g protein from whey isolate
4 rice cakes

Meal 2 (11:30am)
7oz Cod, cooked wt
100g okra

Meal 5 (7:00pm)
7oz Sockeye Salmon, cooked wt
100g spinach

Meal 6 (10:00pm)
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

190g carbs, 300g protein, 22g fat

Have a great night everyone, leave any questions below.

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