Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
Bulking till about the end of Jan.
Right now this is the split I will be using till the end of the year.
Day 1 Shoulders & abs
Day 2 Quads
Day 3 Off only abs
Day 4 Back
Day 5 Hams
Day 6 Bi & tri & abs
Day 7- Plyos
Other than my Plyo day I usually do cardio 1-2x a week for no more than 40mins. Usually do the devilish stair master.
* When training Tricep's my first workout is 4 sets of dips, each set to failure.
* On back day- my first workout is 4 sets of wide grip body weight pullups, each set to failure.
*For each body part and each workout I alwasy do 4 sets, in a pyramid style. Set one- 10reps. Set two- 7-8reps. Set three- 5-6reps. Set four- 3-4reps.
My Nutrition Program View My Full Nutrition Program
Diet is everything! Diet will be your key to success because you can not out train a bad diet!
My diet it right now is mainly focusing on a low carb cycle to lean down an other -2% body fat in the next 5 weeks.
My protein is always between 150g-200g. Does 50g of protein make a differnce? Of Course! But I am doing a bit of experimenting to see if my body can handle 200g of protein a day. ( Mind you I only weight about 125lbs)
My fats are ALWAYS low. No more than 20 Almonds a day. I average about 10-15 a day. I take in no other souce of fat. * Personal choice
My current carb cycle is
Day 1- 50g
Day 2- 25g
Day 3 - 25g
Day 4 -37g
I will be on this carb cycle for the next 10 days. Than it will change again. For the past 3 weeks I have also been doing a once a week cheat meal. I have not done a cheat meal once a week in well over a year. It seems to be having some benefit so far as my calories are so low during the week.
My main carb sources are oats and jasmine rice.
My main protein sources are powder, chicken and eggs.
For veggies I have been doing a lot of asparagus, celery, lettauce and broccoli.
My Supplement Program View My Full Supplement Program
Now that I am in my first prep for this year, my supplement regime is strict!!! Check it out!
What do I take?
- Infinite Pro Whey
- Carnitine MTX
- Phenyl Core
- Fish oil
- B5, B12
- Digestive enzymes
- Womens One a day Multi Vitamin
- Vitamin C
- Green Tea Extract
Each of these I have a specific reason for taking. Each of these have a positive effect on my overall health and fitness goals.