From his site:
http://asp.elitefts.com/qa/training-logs.asp?qid=96857&tid=124
Training
Monday - Hamstrings and Calf’s
Tuesday - Lats and abs
Wednesday - Shoulders
Thursday - Arms or rest
Friday - Arms or rest
Saturday - Quads and calves
Sunday - Chest and abs
** I try to make the first movement per body part explosive using the dynamic effort method and short rest intervals, the second movement I go as heavy as I can using more of a max effort method approach (but to 3-6 reps), each movement after that is using the repetition method going to and past failure. I also wave the total volume over the weeks
Cardio has been progressing from 20 minutes 3 days per week to the point where it is now 30-40 minutes 5 days per week. This will keep ramping up to everyday. At this point based on the bodyfat lose so far I do not have any intention of adding in any HIIT cardio work at all. When I do use this it kills me ability to recover from my other workouts. I have broken my bodyparts out over 6 days only to increase the number of sessions per week for a few reasons.
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The sessions are shorter so I can train harder and more intense.
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There are more sessions per week thus more calories I can burn.
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The time in the gym is less per day allowing me to get other stuff done - like work.
Warm Ups are totally based on how I feel on that day. Some days there is a lot of movements - others nothing
Restoration - At this point I only use this as needed. I know as the diet progresses it will get harder to recover. I do not want my body right now to get used to the restoration work (foam rollers, the stick, hot tubs, ART, etc) when I know I will need it later on. YES your body will adapt to this stuff so it should also be cycled in your training.
I design my own training plans
Diet
I have been working off the same plan with no adjustments since I started dieting.
high day 6 meals
- 50g protein 100g carbs no added fat
2 50g protein 100g carbs no added fat - 50g protein 100g carbs no added fat
- 50g protein 100g carbs no added fat
- 50g protein 75g carbs no added fat
- 50g protein 75g carbs no added fat
- 50g protein unlimited vegetables
medium day 6 meals
- 70g protein (all meals are 70g protein) 75g carbs
- 75g carbs
- 75g carbs (make this meal post workout, so switch with meal 4 or 5 if you have to)
- vegetables, 7g of healthy fat
- vegetables, 7g of healthy fat
- vegetables, 7g of healthy fat
low day 6 meals
- All meals are 60g protien (yes, that low) 35g carbs, 7g fat
- 35g carbs, 7g healthy fat
- 35g carbs, 7g healthy fat
- vegetables, 14g healthy fat
- vegetables, 14g healthy fat
- vegetables, 14g of healthy fat
Right now I’m doing 2 low days, 3 med days, 2 high days. sometimes 1 of the high days is a super high day. This is based on how I look, feel and weigh.
The super high day is basically 30g of protein 6x a day and as much carbs as I can eat (low fat carbs)
The Diet Plan was designed by Justin Harris
Supplements
I’m a total supplement whore when I diet. If I’m not dieting I usually take nothing since I eat everything I can find. When I diet I will take everything I can if I think it will help at all.
Right now I’m using:
HOT-ROX Extreme
Low Carb Metabolic Drive
Anaconda
Alpha GPC
Surge Recovery (on med and high days only)
Preworkout Surge
Grow Whey
L-Leucine
Flameout
Receptormax
Superfood
Spike
Finibar
Rhodiola
Z-12
ZMA
Curcumin 500
** The supplement plan was designed by Tim Patterson / Biotest.
That’s it. I started at 297 and am now between 262-267 depending on the day. I’ll take my bodyfat again this weekend but so far I have not lost a pound of LBM.
Final Thoughts
Dieting does suck! This time after I get down I am finding a way to not go back over 10-12%.