Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
I go to the gym 6 days a week. Here is my routine
Monday- Chest and abbs ( Usually keep it between 10-15 reps with supersets)
Tuesday- Back and Calfs (10-15 Reps, 3 sets each all superseted)
Wednesday- day off
Thursday- Shoulders and abbs
Friday- Arms and abs
Saturday- Chest and Back superset (Heavy weight with lots of dropsets; rep range between 2-6)
Sunday- Legs and abbs ( Rep range between 8-12 then supersetted with bodyweight lounges, step ups, squats, or any other bodyweight leg exercises)
I try to incorporate cardio into my weight training. I lift at a very high intensity with all exercises supersetted with something and I try to maintain a 1:1 ratio of exercise to rest period.
My Nutrition Program View My Full Nutrition Program
I try to avoid starches as must as possible which is very different from most bodybuilding diets. What works for me may not work for you.
This is what I typically eat day in and day out...
5AM -- Xtend Aminos/ Preworkout and 2 TBSP Raw Honey
7AM-- Postwork out Shake (60g Dextrose, 40g Whey Protein, creatine, L-glutamine, HMB)
9AM-- 8 egg whites with 1 yolk and veggies topped with an ounce of cheese and some avacado.
12PM-- 1 cup Kefir with Apple and almond butter
3:30-- Turkey Burger/Chicken Breast/Tuna/Salmon with veggies
7PM-- Turkey Burger/Chicken Breast/Tuna/Salmon with veggies
10PM-- Blend 1 scoop casein and two eggs.
My Supplement Program View My Full Supplement Program
Protein, dextrose, glutamine, creatine, aminos, multivitamin, fishoils,
My preworkout meal consist of a protein shake with a piece of fruit (either banana or apple) and 2 Tbsp of raw honey.'
During my workout I sip on a scoop of aminos
I take a lot of different preworkouts. I'm not bound by just one. However my favorite seems to be Assault at the moment.
My post workout shake is a little crazy considering it is the most important meal of the day. I take 40grams of a high quality whey protein with around 60grams of dextrose. I then add glutamine, creatine, 1Tbsp spirulina and 1 Tbsp Chlorella powder shake it all up and enjoy =) ( It actually taste pretty awful but I have gotten used to it.)