SUPPLEMENTATION:
Training days:
AM: Daily Multivitamin, two fish oil tabs, two ginger root
Capsules
Prior to afternoon training: Amino acids, creatine
After training: 50 grams whey protein, 50 grams dextrose,
50 grams maltodextrin, 40-50 grams glutamine, creatine
Prior to bed: L-theonine, two fish oil tabs,
Two of 7-8 meals during day are 50 grams of mixed protein
Powder
DIETING:
Contest mode:
Meal 1: Spinach, mushroom, sun dried tomato omelet
Topped with ¼ c nonfat cottage cheese and 2 tbsp salsa.
¾ c dry oatmeal.
Meal 2-4: 1 c steamed asparagus, ½ c brown rice, ¼ c
Nonfat ricotta cheese, 2 tbsp salsa, 8 oz chicken breast
Meal 5&6: 50 grams mixed protein powder, 4 rice cakes
With smear of no sugar added jelly.
Post workout meal: as listed under supplementation
Last meal: 3 grilled turkey breast patties with relish,
Mustard, fat-free cheese, 2tbsp chili garlic flax oil, 2
Sugar free popsicles.
*Every other week meal 2-4 will consist of: 2 c spinach
½ c brown rice, ¼ c nonfat ricotta cheese, 2 tbsp salsa, 8 oz
mixed ground buffalo/ground turkey breast.
** Cheat: if need be, sugar free popsicles, and sugar free jello.
TRAINING:
Contest mode:
5 days on one day off with resistance training.
No more than 2 working sets per exercise.
Reps: 8-20
Split:
Day 1: Shoulders
Day 2: quads/hams
Day 3: triceps and calves
Day 4: Back, lateral and posterior deltoids
Day 5: Chest and calves
Biceps are done on either day 1,3, or 5.
Every third day is track work; wind sprints, agility drills.
Abs are every other day.
Cardio starts 8 weeks out and runs until 4 weeks out.
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