Thanks manNicely done layout
Approved Log Clives Cycle and Training Log
- Thread starter Clive
- Start date
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Mid-morning Snack
- Roasted peanuts (1/4 cup)
Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Mid-day Snack
- Sliced mango (1 medium)
Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Mid-morning Snack
- Roasted peanuts (1/4 cup)
Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Mid-day Snack
- Sliced mango (1 medium)
Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
@Clive Looking strong man......
Good update right here
Thanks man
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
(Monday: Legs)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)
Mid-morning Snack
- Roasted chickpeas (1/2 cup)
Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)
Bedtime Snack (for muscle gain)
- Protein bar (1 serving)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)
Mid-morning Snack
- Roasted chickpeas (1/2 cup)
Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)
Bedtime Snack (for muscle gain)
- Protein bar (1 serving)
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Gari (cassava flakes) soaked in milk with sugar and groundnuts (1/4 cup)
Snack
- Fresh watermelon (1 cup)
Lunch
- Grilled fish (6 oz) with ugali (cornmeal, 1 cup) and sukuma wiki (collard greens, 2 cups)
Snack
- Fresh orange (1 medium)
Dinner
- Moroccan lamb tagine (6 oz lamb, vegetables, olives) with couscous (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Gari (cassava flakes) soaked in milk with sugar and groundnuts (1/4 cup)
Snack
- Fresh watermelon (1 cup)
Lunch
- Grilled fish (6 oz) with ugali (cornmeal, 1 cup) and sukuma wiki (collard greens, 2 cups)
Snack
- Fresh orange (1 medium)
Dinner
- Moroccan lamb tagine (6 oz lamb, vegetables, olives) with couscous (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)
(Monday: Legs)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)
Mid-morning Snack
- Fresh pineapple slices (1 cup)
Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)
Mid-day Snack
- Roasted groundnuts (1/4 cup)
Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)
Bedtime Snack
- Cottage cheese (1 cup) with mixed berries (1/2 cup)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)
Mid-morning Snack
- Fresh pineapple slices (1 cup)
Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)
Mid-day Snack
- Roasted groundnuts (1/4 cup)
Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)
Bedtime Snack
- Cottage cheese (1 cup) with mixed berries (1/2 cup)
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Whole grain porridge (1 cup) with fresh fruit (1 cup) and honey
Mid-morning Snack
- Fresh avocado slices (1/2 avocado)
Lunch
- Grilled shrimp (6 oz) with jollof rice (1 cup) and steamed vegetables (2 cups)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Moroccan chicken couscous (6 oz chicken, vegetables, couscous, 1 cup)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of walnuts (1/4 cup)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Whole grain porridge (1 cup) with fresh fruit (1 cup) and honey
Mid-morning Snack
- Fresh avocado slices (1/2 avocado)
Lunch
- Grilled shrimp (6 oz) with jollof rice (1 cup) and steamed vegetables (2 cups)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Moroccan chicken couscous (6 oz chicken, vegetables, couscous, 1 cup)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of walnuts (1/4 cup)
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Mid-morning Snack
- Roasted peanuts (1/4 cup)
Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Mid-day Snack
- Sliced mango (1 medium)
Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
Breakfast
- Pap (maize porridge) with milk and honey
- Fresh fruit salad (1 cup)
Mid-morning Snack
- Roasted peanuts (1/4 cup)
Lunch
- Grilled chicken (6 oz) with jollof rice (1 cup) and a side of steamed vegetables (2 cups)
Mid-day Snack
- Sliced mango (1 medium)
Dinner
- Fish stew (tilapia, tomatoes, onions) with plantains (1 large) and sautéed spinach (2 cups)
Bedtime Snack
- Greek yogurt (1 cup) with a handful of almonds (1/4 cup)
(Monday: Legs)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Akara (black-eyed pea fritters) with a side of fresh fruit (1 cup)
Snack
- Fresh coconut slices (1/2 cup)
Lunch
- Beef suya (6 oz) with millet couscous (1 cup) and a side of kachumbari (tomato and onion salad)
Snack
- Baked plantain chips (1 cup)
Dinner
- Chicken tagine (6 oz chicken, vegetables, olives) with couscous (1 cup)
Snack
- Cottage cheese (1 cup) with sliced pineapple (1/2 cup)
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)
Mid-morning Snack
- Roasted chickpeas (1/2 cup)
Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)
Bedtime Snack (for muscle gain)
- Protein bar (1 serving)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
Breakfast
- Mandazi (East African doughnut) with a side of fresh fruit (1 cup)
Mid-morning Snack
- Roasted chickpeas (1/2 cup)
Lunch
- Lamb kebabs (6 oz) with injera (Ethiopian flatbread, 1 large piece) and misir wot (spiced lentil stew, 1 cup)
Mid-day Snack
- Fresh papaya (1 cup)
Dinner
- Bobotie (South African spiced meat casserole) with a side of yellow rice (1 cup) and green beans (2 cups)
Bedtime Snack (for muscle gain)
- Protein bar (1 serving)
(Friday: Chest, Shoulders, and Triceps)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
1. Bench Press
- 4 sets of 12 reps
- Barbell (Weight: 245 lbs)
2. Dumbbell Shoulder Press
- 4 sets of 15 reps
- (Weight: 95 lbs)
3. Incline Dumbbell Flyes
- 3 sets of 20 reps
- (Weight: 95 lbs)
4. Lateral Raises
- 3 sets of 12 reps
- Dumbbells (Weight: 95 lbs)
5. Tricep Dips
- 3 sets of 12 reps
- (Body Weight)
6. Skull Crushers
- 3 sets of 15 reps
(Friday)
Breakfast
- Moroccan mint tea with msemen (Moroccan flatbread, 2 pieces) and honey
Snack
- Fresh dates (1/4 cup)
Lunch
- Peri-peri chicken (6 oz) with a side of grilled corn (1 cob) and mixed greens salad (2 cups) with olive oil dressing
Snack
- Fresh guava (1 cup)
Dinner
- Peanut stew (chicken, sweet potatoes, spinach, 1.5 cups) with a side of rice (1 cup)
Snack (for muscle gain)
- Cottage cheese (1 cup) with sliced peaches (1/2 cup)
(Monday: Legs)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Gari (cassava flakes) soaked in milk with sugar and groundnuts (1/4 cup)
Snack
- Fresh watermelon (1 cup)
Lunch
- Grilled fish (6 oz) with ugali (cornmeal, 1 cup) and sukuma wiki (collard greens, 2 cups)
Snack
- Fresh orange (1 medium)
Dinner
- Moroccan lamb tagine (6 oz lamb, vegetables, olives) with couscous (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)
1. Barbell Squats
- 3 sets of 10 reps
- (Weight: 220 lbs)
2. Romanian Deadlifts
- 3 sets of 12 reps
- (Weight: 230 lbs)
3. Leg Press
- 3 sets of 20 reps
- (Weight: 185 lbs)
4. Walking Lunges
- 3 sets of 8 steps (each leg)
5. Calf Raises
- 4 sets of 15 reps
- (Weight: 135 lbs)
(Monday)
Breakfast
- Gari (cassava flakes) soaked in milk with sugar and groundnuts (1/4 cup)
Snack
- Fresh watermelon (1 cup)
Lunch
- Grilled fish (6 oz) with ugali (cornmeal, 1 cup) and sukuma wiki (collard greens, 2 cups)
Snack
- Fresh orange (1 medium)
Dinner
- Moroccan lamb tagine (6 oz lamb, vegetables, olives) with couscous (1 cup)
Snack (for muscle gain)
- Protein shake (1 scoop protein powder, 1 cup almond milk, 1 banana)
Nice job @Clive
Muchos gracias
(Wednesday: Back and Biceps)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)
Mid-morning Snack
- Fresh pineapple slices (1 cup)
Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)
Mid-day Snack
- Roasted groundnuts (1/4 cup)
Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)
Bedtime Snack
- Cottage cheese (1 cup) with mixed berries (1/2 cup)
1. Deadlifts
- 4 sets of 12 reps
- Barbell (Weight: 316 lbs)
2. Pull-Ups
- 4 sets of 20 reps
- (Body Weight)
3. Seated Cable Rows
- 4 sets of 10 reps
- (Weight: 198 lbs)
4. Barbell Rows
- 3 sets of 12 reps
- (Weight: 198 lbs)
5. Barbell Bicep Curls
- 3 sets of 8 reps
- (Weight: 65 lbs)
6. Hammer Curls
- 3 sets of 15 reps
- (Weight: 109 lbs each)
(Wednesday)
Breakfast
- Kelewele (spicy fried plantains, 1 cup) with a side of Greek yogurt (1 cup)
Mid-morning Snack
- Fresh pineapple slices (1 cup)
Lunch
- Chicken Yassa (6 oz chicken marinated in lemon and onions) with brown rice (1 cup) and mixed vegetables (2 cups)
Mid-day Snack
- Roasted groundnuts (1/4 cup)
Dinner
- Egusi soup (ground melon seed stew with spinach, 1.5 cups) with pounded yam (1 cup)
Bedtime Snack
- Cottage cheese (1 cup) with mixed berries (1/2 cup)
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