“Hey tree trunk legs! You look like crap! Eat a donut would ya!”
Sorry, I couldn’t resist.
Ok, where do we start?
Let’s start with diet.
Thursday morning you’ll be dying for carbs. Woohoo! I know the feeling let me tell you. Unfortunately you’re not going to be able to ransack Tim Horton’s pastry section.
We’re going to give you 5 days of ‘carb up’ but we’re going to pyramid so as not to completely undo what you’ve done over the past 10 days.
Thursday - 150g carbs. 50g post workout and the remaining 100g split between your first two meals, with your first meal carbs coming ONLY from berries. This will replace the glycogen in your liver the quickest. To give you an idea, 1 cup of raspberries is about 15g carbs, 1 cup of blueberries is 21g carbs.
Friday - 175g carbs. 50g POWO. Remaining 125g split between your first 3 meals.
Saturday - 200g carbs. 50g POWO. Remaining 150g split between your first 3 meals.
Sunday - 225g carbs. 50g POWO. Remaining 175g split between your first 4 meals.
Monday - 250g carbs. 50g POWO. Remaining 200g can be eaten whenever.
Tuesday - Friday - back to 50g carbs. 35g POWO.
I’ll update you on the rest later. Let’s just go 10 days at a time for now (in this case 9 days).
As for training.
I’m going to suggest a Waterbury-style HFT program. It’s 4 days of TBT. You rest between all exercises. So do A1, rest 60sec, do A2, rest 60sec, repeat.
Day 1 - 8 sets of 3 - 60sec rest
A1 Back Squat
A2 Lying DB Triceps Extension
B1 Assisted Pull-up
B2 Seated Leg Curl
C1 Seated DB Press
C2 Standing Calf Raise
D1 Prone DB Hammer Curls
D2 Decline Bench Press
Day 2 - 2 sets of 12 - 60sec rest
A1 Romanian Deadlift
A2 Triceps Pressdown
B1 Bent-over Row
B2 Seated Calf Raise
C1 Decline DB Flyes
C2 Standing EZ Bar Curl
D1 Leg Raises
D2 Cable Front Raise
Day 3 - 6 sets of 4 - 60sec rest
A1 Deadlift
A2 Incline DB Bench Press
B1 Wide Grip Lat Pulldown
B2 Leg Press
C1 Decline Skullcrushers
C2 Lying Leg Curl
D1 Cable Crunches
D2 Seated Rope to Necks
Day 4 - 4 sets of 6 - 60sec rest
A1 Bench Press
A2 Reverse EZ Bar Curl
B1 Long Step Lunges
B2 Seated Cable Row
C1 Military Press
C2 Leg Extensions
D1 Overhead DB Extensions
D2 Cable Laterals
So how does this plug into your diet.
Thursday - Day 1
Friday - Day 2
Saturday - Day off
Sunday - Day 3
Monday - Day off
Tuesday - Day 4
Wednesday -Day off
Thursday - Day 1
Friday - Day 2
So the schedule is basically 2 on, 1 off, 1 on, 1 off, 1 on, 1 off.
I also want at least 2 20 minute HIIT sessions each week. You can fit them in where needed.
If I think of anything else, you’ll find out tomorrow.
We’ll keep with this program for 3 or 4 weeks.
Love you Bartl. Even more than I love the life-sized photo of your avi I have hanging above my bed