To help you out, I have explained what muscle each exercise works.

Leg press 5X6 - legs
Dips 5X6 - triceps/chest
Weighted Pullups 5X6 - back/biceps
Shrugs 5X6 - traps
Calf Raise 3X20 - calves
Weighted Crunches 1X50 - abs

Day 2

Deadlift 5X6 - back/legs
Bench Press 5X6 - chest/triceps
Pull Down 5X6 - back/biceps
OHP 5X6 - shoulders/chest
Calf Raise 3X20 - calves
Weighted Crunches 1X100 - abs

Hey there.

No, you must lose mass in the abdominal area in order to make the waist smaller. Losing fat or muscle in the area is the only way, and we all know, losing abdominal muscle would be a travesty. Therefore, fat loss it is! lol

For a cut, it greatly depends on how carb sensitive you are, as a person.

If you think that you aren't really affected that strongly from carbs, your above macros would be fine.

If you tend to be more carb senstitive, increase the protein by 50, and decrease carbs by 50. (250/150/100)

hey ray
Lets say chicken is on sale because it says, best to use or freeze by this date, lets say that day is 2 days from now. If I cook it that day, how long will it lasts in the refrigerator?
also lets say I freeze it, how long can i keep it in the freezer? lets say 5 days left in freezer then I cook it, how long will it last in my refrigerator after its been cooked?

it went well for today, I hit the correct macros although I got like 75% of my protein from whey.... is this okay lol

cooked chicken usually lasts about 3-4 days, refrigerated, before losing freshness (gradually). It will spoil, entirely, usually within 7 days.

In the freezer, you can keep uncooked meat indefinitely. It will stay in the fridge, after being cooked, the same duration as above.

Yes, absolutely fine.

Hi friend. Sorry to post here daily but you are nice and big so I like your opinion.

This is first day of my Russian workout. I feel like I died.

Was it a good workout?


Leg press - 5X6 100kg/120kg/140kg/160kg/180kg/160kg
Leg extension - 5X6 90kg (max)
Leg curl - 5X6 90kg (max)
Dips - 5X6 (felt that I sucked in terms of how deep I went, but np for first time)
Regular pushups - 5X10
Pushups on dumbells - 20X6, 5X10 (this is where I put 2 big ass bumbells on floor with just one end (so they are wobbly) and do pushups on them really deep like way deeper than the palms are ofc, also did some sets with weights on my back)
Pullups - 5X6 (did really shit here, cant pullup fuck all... did 2-3 actual ones each set then jumped like a pussy... this needs work)
TRX pullups from floor - 5X6
Shrugs - 10X6 5 times 26 kg each hand, 5 times 36 kg each hand
OHP on machine - 5X6 1 time 60 kgs, 4 times 80 kgs
Calf raise - 3X20 120kg (max, dunno how to make more because felt weak)
Weighted abs curl - 1X50 60kgs (nearly vommed right after)

What can I replace the cottage cheese with? Can't stand it

Also should the protein shake be with water/milk?

Actually instead of replacing the cottage cheese:

Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =

What time should each meal be consumed? Do you mix all of the things with the cottage cheese in the last meal?

This post was edited by Greet on Jun 15 2014 01:04pm