Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My 12 week transformation challenge workout program
Over the 12 week challenge I broke up my workouts into 3 phases(4 weeks each). The first phase was a mass building routine I used from an old M&F issue called Training for Mr. T. The second phase was a personal routine I created consisting of many drop sets. The third and final phase was a fat burning routine I used from M&F Trainer called Get Ready for the Show. During phase 2 and phase 3, I did an 8 week HIIT program, in addition to my regular training, to help burn bodyfat. Below is a sample of my 8 week HIIT program followed by my workout routines for each phase of my challenge.
8 Week HIIT Program : 3 days a week, 20 minutes a day, 30 seconds high and low intervals
Days 1 and 3: Outdoor running
Day 2: Fitness routine- Burpees, Mountain Climbers, Box Jumps, Jumping Jacks, High Knees
Phase 1: Training for Mr. T
WORKOUT 1 (MONDAY)
EXERCISE SETS/REPS REST
Dumbbell Bench Press 4/8 1 min.
Smith Machine Decline Press 4/10 1 min.
Low-Pulley Cable Crossover 4/12 1 min.
Decline Push-Up 3/to failure --
Push-Up 3/to failure 1 min.
Close-Grip Bench Press 4/6 1 min.
Lying Triceps Extension 4/8 1 min.
Pressdown 4/12 1 min.
Triceps Ladder 2/to failure 1 min.
Hanging Leg Raise 4/to failure --
Hanging Knee Raise 4/to failure --
Crunch 4/to failure 1 min.
WORKOUT 2 (TUESDAY)
Barbell Row 4/6 1 min.
Pull-Up 4/to failure 1 min.
One-Arm Dumbbell Row 4/10 1 min.
Reverse-Grip Lat Pulldown 4/8 1 min.
Seated Cable Row 4/12 1 min.
Barbell Curl 4/6 1 min.
Incline Dumbbell Curl 4/8 1 min.
Rope Hammer Curl 4/12 1 min.
Barbell Wrist Curl 4/12 --
Barbell Reverse Wrist Curl &
My Nutrition Program View My Full Nutrition Program
My 12 week transformation challenge nutrition program
My 12 week nutrition program was pretty basic throughout with the exception of the last 4 weeks of cutting calories and carbs. For the first 8 weeks I consumed 3000-4000 calories, 200+g of protien, and 300+g of carbs per day. The last 4 weeks I cut the calories and carbs, but maintained a high protien intake and consumed 2000-3000 calories, 200+g of protien, and 150-250g of carbs per day. My daily meals varied from day to day, but each with proper nutrition with the exception of those cheat meals every once and a while, as we all seem to do! Here is a sample of my daily meals:
Meal 1: 3 egg whites, 3 whole eggs, 1 cup oatmeal, 1 cup of coffee
Meal 2: Protien shake with 2 scoops of whey, greek yogurt, cashews
Meal 3: Chicken breast, egg and tuna sandwich on wheat, lean red meat, spinach salad, green beans
Meal 4: Pre workout protien shake with 2 scoops of whey, 1 scoop BCAA powder
Meal 5: Post workout protien shake with 2 scoops of whey, 1 scoop BCAA powder, milk, banana, and mixed berries all blended together
Meal 6: Chicken breast, fish, lean red meat, spinach, broccoli, green beans, chili beans, baked potato, sweet potato
My Supplement Program View My Full Supplement Program
My 12 week transformation challenge supplement program
I believe it is important to supplement on a daily basis to give your hard working body the energy, focus, and proper nutrients to keep you going all day long. I do take supplements daily to get me through a long day of work and training. Here is sample of my daily supplements:
Optimum Nutrition Opti-men Multivitamin with breakfast
Optimum Nutrition Fish Oil: 2 tablets with breakfast, 2 tablets with dinner
Vitamin C: 2000mg with breakfast
Optimum Nutrition Gold Standard 100% Whey: 3 shakes per day with 2 scoops each
Optimum Nutrition BCAA Powder 5000: 1 scoop twice a day with pre and post workout shakes
Nutrex Hemo Rage Black: pre workout
BSN Cellmass: Post workout
SciFit ZMA before bed