My Training split is 6 on 1 off.
Biceps and tricep, normally 12-16 sets for each.
20min cardio after training
Hamstrings 12-16 sets
calves 8 sets
20 mins cardio after training
Back 20 sets
abs 10 sets
Chest 16-20 sets
calves 10 sets
20 mins cardio
shoulders 16-20 sets
abs 8 sets
20 mins cardio
Quads 16 sets
Calves 4 sets
Sunday-rest and eat junk food!!!!!!!!!!!!!!!!
My current offseason diet
Meal 1. 6am
10 egg whites with 1 yolk
2 cups of oats (dry weight) with 1 large banana and 3 scoops of Max's protein powder
Meal 2. 8.30am
250g lean mince
2 cups of cooked rice
1 cup brocolli
Meal 3. 11 am
250 g chicken breast
250g cooked sweet potato
Meal 4. 1.30 pm
Same as meal 2
Meal 5. 3.30pm
same as meal 3
Meal 6. 5.30pm
2 pieces of fruit for eg. apple and orange
Meal 7. After training
60g max's protein powder
60g of max's cvgm (similar to cell tech )
4 g aminos
Meal 8. 9pm
Large serving of brocolli
Meal 9. 11pm
Max's night time shake.
I eat this Monday - Saturday. Occaionally it will be broken during the week but very rarely.
I use whatever sauces i want offseason
Drink 1 1\2 gallons of water \day
Max's are my sponsors. Australia's leading supplement company
I take in creatine , amino's, multi's, Vit c and l-glutamine through out the day.
I spend anything from 90mins to 2 hrs in the gym. These do not include warmups and i will go to failure on the last 2 sets of every set providing my training partner is there with me. Some days im weaker than others, which is normal and some days im very strong. I sometimes go very heavy and do only 4-6 reps and some days i will shock the muscle with high reps like 30 - 40 reps. The burn is tearful.
My calories offseason i don;t really know. But i could give a rough estimate. 5,000 cals, 400g protein, 600g carbs and 60g fat. I don't even measure my foods when im dieting. Maybe i should i know but i just measure in cups or go by the weigh on the packaging. I kow that does'nt sound to professional but it seem to work for me. I say this in a humble way, but iwould be close to one of the hardest guys on the pro circuit on stage. Condition is never a promblem, but i wl admit i can be about 10lbs fuller on stage. I know when i get over to the US and have a top BB prep guru take a look at me , they will be able to really dial me in.
My precontest diet will start off something like this.
15-20 egg white with 2 yolks
1 cup of oatmeal (dry weight)
45 g of protein powder
1 1\2 cups of cooked bazmatti rice (bazmatti is low g.i)
300g chicken breast
200g sweet potato
300g Chicken breast
1 1\2 cups of cooked bazmatti rice.
12 egg whites with 1 yolk
400g lean steak
Large serving of brocolli
Protein shake (optional)
I basically start with something like this and just go by the mirror as to adjust carbs and protein etc. When i lower carbs i add low sodium peanut butter and flaxseed oil.
I start off with about 30 mins cardio a day and go up to 90mins cardio per day.
I use what sauces i want up until about 4 weeks out and than just use sweet chilli sace until 1 week out.
I may have a cheat meal im coming in to early.
I normally diet for 14 weeks but because my last show i was ready 3 weeks out i will only diet for 10-12 weeks max.
I really hope i do make an impact when i come over guys and i thankyou for being so encouraging my friends.
Ok, since my arms i consider my weak point, i really try and push them hard.
Biceps (not including warms up)
Standing barbell curl 4 sets 12 reps
Seated dumbell curl 3 sets 12 reps
cable machine curl 4 sets 12 reps
hammer curls 3 sets 12 reps
Preacher curls 4 sets 12 reps
tricep machine push down 4 sets 12 reps
lying dowm barbell extention 4 sets 12 reps
over head raise with the machine rope 4 sets 12 reps
Dumbell kick backs 3 sets 12 reps
Close grip bench 3 sets 12 reps
I dont 2 sets out of every exercise to failure and why i do 12 rep? It just seems to work well for me and give a great burn and pump. Im there for the feel. Im not trying to be a powerlifter but a bodybuilder.
Its my pleasure guys. Im here to learn as well, so im sure i will be feeding off you guys as well.
The secret is INTENSITY, CONSISTANCY AND BELEIVING.
I was just thinking Johnny, Sunday is coming around and im hungry!!!! I may be 285 by Monday LOL, Sunday is my Cheesecake, Mcdonalds, chocolate, icecream, pizza and burger ing day!!!!!
Well its hot in Sydney today and yes im pounding the good food today, typing this between between eating chocolate by the block!!!!
Im relaxing today. Well i think i put t few pounds on today but i will get abck into it tomorrow.
Arms tomorrow, my most important workout of the week.