The Plan
2009’s Training schedule will consist of 12 week resistance and cardiovascular training,followed by 2 weeks of High Intensity Cardio (HIT) 1 week of double session low intensity cardiovascular work, then a week of no no work.
The Diet
I will use the Carb Cycling Codex, 2 High Carb Workout Days,1 Moderate Workout Day,3 Low Carb Days,1 No Carb Day
High Carb= 300g Protein, 3400g Carbs, 30g Fat
Moderate=300g Protein,270g Carbs,30g Fats
Low-300g Protein, 200g Carbs,30g Fats
Meal Schedule
Meal 1 (upon waking up): Carbs + protein meal
Meal 2 (post-workout, around 11:00): Carbs + protein recovery drink (Surge)
Meal 3 (12:30): Carbs + protein meal
Meal 4 (15:30): Protein, fat, and green veggies
Meal 5 (18:00): Protein, fat, and green veggies
Meal 6 (21:00): Protein, fat, and green veggies
The Food
Oats
Peanut Butter
Protein Sources: Egg Whites,Fish,Chicken,Turkey,Cottage Cheese
Carb Sources: Sweet Potatoes, Fruit,Oats,Brown Rice
Fat Sources: Milk,Flax Seed Oil, Salmon Oil
The Supplements
Optimum Nutrition Gold Standard Whey Protein
MultiVitamin
Creatine MonoHydrate
CLA
The Goal
This is plain and simple, Body Countouring and Body Composition Conversion
The Approach
Monday: Chest/Biceps-Moderate Carb Day
Chest
Pullover Floor Press
Sets 2 Warm-up Sets, 4 work Sets
Reps 20,15,8,8,8,8
Incline Dumbell Press
Sets 4
Reps 10-12
Reps 120 seconds
Squeeze Fly
Sets 4
Reps 8-10
Rest 90 seconds
Biceps
Cross Body Hammer Curl
Sets: 4
Reps: 8
Rest: 90 Seconds
Barbell Curl
Sets: 4
Reps: 8
Rest: 120 Seconds
High Pulley Rope Curl
Sets: 4
Reps: 12-15
Rest: 60 Seconds
Tuesday: Abdominal/Cardio/Stretch/Sauna-Low Carb Day
Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex
Sets Circuit until failure
Reps 8-10
Rest minimal
Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes
Wednesday: Shoulders/Legs-High Carb Day
Push press
Sets 6
Reps1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3
Rest 120 seconds
Javelin thrower press
Sets 4
Reps 4 to 6/arm
Rest none Superset with Single Arm Iron Cross 20 Second Holds
Dumbbell lateral raise
Sets 3
Reps 10-12
Rest: 45 seconds
Legs
Squats
Sets: 5
Reps15,12,8,8,8
Rest:180 seconds
Keystone Deadlift
Sets: 4
Reps:8
Rest120 seconds
Leg Press
Sets: 3, 2 work sets, 1 drop set 20 x 20 x 20
Reps: 20
Leg Extensions/Sissy Squat Superset
Sets: 3
Reps: 30
Lying Leg Curls
Sets: 5
Reps:15,12, 10,10,10
Thursday: Abdominal/Cardio/Stretch/Sauna-Moderate Carb Day
Incline Praying Mantis
Incline Russian twist
Gagne’s Cyclone
Stabilizer Ball Crunch (weighted)
Dragon Flag
Rope Suplex
Sets Circuit until failure
Reps 8-10
Rest minimal
Cardio
1 Hour ( alternate machine every session)
Stretching
15 minutes total
Sauna
15-20 minutes
Friday: Back/Triceps-High Carb Day
Deadlift
Sets: 6
Reps: 12,5,5,5,5,5
Rest 180 seconds
Isometric/eccentric pull-ups
Sets: 4
Reps: 1 ( 20 second pull)
Rest: 120 seconds
Double Down Pulldowns
Sets: 4
Reps: 10-12
Rest:60 seconds
Arc Decline Dumbell Rows
Sets: 4
Reps: 10-12
Rest: 60 seconds
Decline Dumbell Rows
Sets: 4
Reps:10-12
Rest:60 seconds
Iso-dynamic lat pull-down
Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds
Iso-dynamic lat pull-down
Sets: 3
Reps: 6
Rest: 120 seconds
Triceps
Overhead Extensions
Sets 4
Reps 10
Rest 60 seconds
Decline NoseBreakers
Sets 4
Reps 8
Rest 60 seconds
Reverse Grip Pushdowns
Sets 4
Reps 10Rest 60 seconds
Saturday/ Moderate Carbs
Sunday/No Carbs