Montego Prep

[montego]

How much is a thing of egg whites?

1 carton is $3.59 here. That's 100g of protein. They're not as cheap as whey blends but cheaper then isolates. I also digest it better then blends.

Post workout. This cereal is the tits.

120g Coco Pebbles

50g oats

400g egg whites

Splenda

 

[montego]

Upper Muscle Rounds

Close Underhand pull down - 13*25, 22

Standing Cable row - 10*23, 22

Chest press - 130kg* 26, 140*22

Kneeling rear delt cable fly - 20*26, 23

Lying ez bar triceps extension - 80*22, 22

Ez Curl - 80*23, 22

Cable front raise between legs - 4*24, 22

Still working that tempo!

 

[montego]

If you're not using one of these, you need to be.

 

[montego]

First solid post workout meal

200g chicken breast
300g Jasmine rice

 

[montego]

Meal 4

180g ground sirloin
200g Jasmine rice
1c broccoli

 

[Duluxx]

Meal 4

180g ground sirloin
200g Jasmine rice
1c broccoli

How do you get your jasmine rice yellow? Looks tasty btw.

 

[montego]

How do you get your jasmine rice yellow? Looks tasty btw.

I use knorr powder bouillon in the rice cooker.

This is tomato flavor but I usually use chicken or beef. It makes the rice much more palatable when eating a lot of it.

 

[montego]

Meal 5

50g whey

3tbsp Nat PB

1c almond milk

Didn't get a picture

Meal 6

180g ground sirloin
2tbsp EVOO
1c green beans

 

[montego]

5 whole eggs

25g whey not pictured

Seem to be moving in the right direction. Haven't stepped on the scale and I've been avoiding mirrors so when I do take update pics I'll notice the changes.

Training has been very good which is all that really matters at this point as I try to get back to my weight before injury.

Had to force the food down yesterday after my post workout meal so I'm not quite there yet.

 

[montego]

Post workout

400g egg whites

100g Coco Pebbles

1 banana

Post workout solid meal

180g chicken breast

135g (dry weight) cream of rice

 

[montego]

Forgot to post training yesterday and update after this first week.

Stepped on the scale this morning for the first time since starting as I mentioned in my last update. 240.

So I'm up 1lb from the start lol. Pushed what felt like silly amounts of food this week after being so low on calories for a while and I actually very happy with that.

Will continue this same rough outline for the coming week before I increase calories again so, I'm not making too much too big of a jump too quickly.

Training was Lower Muscle Rounds. My legs were still very sore from my loading session and this hurt strength quite a lot.

Squat machine - 280*25, 300*22

Hack Sldl - 135*24, 22

Plate loaded leg extension - 70*23, 21

Adductor - 90*23, 22

Calf press - 260*23, 22, 21,250*22

 

[montego]

Meal 3

180g ground sirloin
1c broccoli
Sugar free Ketchup

 

[montego]

Quick trip to grab a few things for the next couple days.

Simple and consistent

 

[montego]

Up very early for myself so I'll get this extra meal in before starting my regular meals for the day.

 

[montego]

Meal 2 -
225g chicken breast
2tbsp EVOO
1c spinach

Meal 3 - pre workout
180g tilapia (still fucking hate it)
1/4c almonds
1tbsp EVOO

Meal 4 - post workout
400g egg whites
100g Coco Pebbles
1 banana

 

[montego]

Upper loading

High Row - 240*7, 7
Rack Pull - 495*13, 585*6
Bb bench - 275*7 drop to a rest pause 225*6,6,3
DB Shoulder Press - 80*12, 11
Bw dips - 18,15,13

Not doing lower pump yet since I still sore. May take an extra day off before loading for legs.

 

[montego]

Few days worth of bird.

Still spraying these down with olive oil when I cook them. Something I'll be able to take out at the end of prep [emoji6]

 

[montego]

Here's what meal 6 and 7 will be.

225ish g chicken breast
1c spinach
2tbsp EVOO
Pickles

 

[montego]

Protein ice cream

 

[montego]

Breakfast prep 101 -

Scrambling eggs in a shaker cup, if you didn't know this, now you do. Easiest, cleanest and quickest way possible.

These are awesome if you don't have time to make your first meal every day and would rather have something besides a shake.

Each cup holds about one egg. Fill the rest of the way with whatever protein source you want. I used 99/1 turkey.

Bake at 350 for 20 minutes.

Each one is about 11p 7f

You can always take some of the yolks out of you want less fat too of course.