So I’m still on my "Getting Ripped Challenge" (you didn’t think I’d quit, now did you?! Hell no, I’ve kicked in the overdrive!)
I’ve shaken things up a bit since I last posted about my diet and work-out plan. I’ve basically been following the work-out regimen I posted earlier, and have been eating according to the diet plan you can find later on in this post. To shake things up and keep my body guessing, I’m going to switch to a so called 2-split, in other words when I’m at the gym I’ll either work-out the upper body or the lower body (all in the same workout).
The split will look like this (I may occasionally switch some exercises up to surprise my body):
Day 1 – upper body, Heavy Maximum Training (HMT):
Bench Press, 8 set, 5 reps @ 8RM (repetition maximum)
Seated Row, 8 set, 5 reps @ 8RM
Chins, 8 set, 5 reps @ 8RM
Seated Military Press, 8 set, 5 reps @ 8RM
Rest 60 sec between sets
Day 2 – lower body, Light Explosive Training (LET):
Squats, 4 set, 10 reps @ 12RM
Weighted Leg Raises, 4 set, 10 reps @ 12RM
Dead Lift, 4 set, 10 reps @ 12RM
Crunches w Weights, 4 set, 10 reps @ 12RM
Standing Calf Raise, 4 set, 10 reps @ 12RM
Rest 90 sec between sets
Day 4 – upper body, Light Explosive Training:
Incline Bench Press, 4 set, 10 reps @ 12RM
Barbell Row, 4 set, 10 reps @ 12RM
Barbell Curls, 4 set, 10 reps @ 12RM
Triceps pushdowns, 4 set, 10 reps @ 12RM
Rest 90 sec between sets
Day 5 – lower body, Heavy Maximum Training:
Hack Squat, 8 set, 5 reps @ 8RM
Lying Leg Curl, 8 set, 5 reps @ 8RM
Lying Weighted Leg Raises, 8 set, 5 reps @ 8RM
Seated Calf Press, 8 set, 5 reps @ 8RM
Rest 60 sec between sets (except seated calf press; 30 sec)
Weekly schedule:
Day 1: Upper body (HMT)
Day 2: Lower body (LET)
Day 3: Rest
Day 4: Upper body (LET)
Dag 5: Lower body (HMT)
Dag 6: Rest
Dag 7: Upper body (HMT – restart of cycle)
As for the diet, this is EXACTLY what I’m eating every day, including exactly how many calories and grams of carbs, fat and protein.
Breakfast (9 am): Amount Kcal
Oatmeal porridge 1 ½ dl 174
Strawberry Jam 1 ½ tbs 84
Milk, fat free 1 dl 36
2 Eggs, no yolk 37
Total: 331 kcal
Nutritive value (in grams): 54g (C), 18g (P), 4g (F)
Lunch (12 am):
Chicken filet 250g 231
Mixed vegetables 150g 56
Wholegrain pasta 60g 214
Total: 501 kcal
Nutritive value: 52, 56, 6
Post Workout Snack (3-4pm)
Whey-80 (protein suppliment) 80g 284
M ilk, fat free 3dl 107
Banana 1 176
Total: 568 kcal
Nutritive value: 57, 72, 4
Dinner (6 pm):
Prawns 200g 223
Mixed vegetables 450g 168
Fruit 1 100
Total: 491 kcal
Nutritive value: 26, 60, 5
Snack (9 pm):
Cottage cheese 125 g 118
Strawberries 200g 64
Total: 183 kcal
Nutritive value: 16, 16, 6
Calories, total: 2074
Nutritive values, total: 205g Carbs, 222g Protein, 25g Fat.
Phew! Now you know exactly how I’m getting ripped. Above working out at the gym, I take a one hour walk every morning, and most evenings. I do interval training around 3-4 times a week.
I’ve lost 5.5 pounds so far (3 weeks in). Still got around 8 to lose… I plan on hitting my target weight in early June.
- R
4 comments:
Hey man, I love your blog and this get ripped challenge is an inspiration, to myself, to get in better shape. So I guess, I just wanted to say thanks for sharing this information!
hey man impressive stuff there with the lifts. I would be careful though, you are going to be putting on some lean muscle mass with that whey protein you are drinking. Whey, as opposed to soy, is the heavier kind of protein. So if you are looking to lose weight, you might want to switch to soy protein or drink a type of 'light' protein supplement such as mypolex light. You can find it at bodybuilder.com . I am careful about my weight and eating too much protein can really counteract that so I use myoplex light.
Other than that, it's good stuff with the lifting. However, if you REALLY want to shed the pounds I would recommend at least one or two days a week of hard-core pickup basketball. Nothing gets you shedding the pounds quicker than an hour or hour and a half of pickup basketball tied in with a light dinner. You will be shedding weight like you wouldn't believe.
I'd drop the strawberries from your last meal. You don't want any carbs before bed, especially sugar (which is what strawberries are, just natural sugars).
Either avoid carbs altogether, or if you feel you have to include some to sleep better, then a slow-digesting natural source such as brown rice, pasta.
Wish you luck.
Jay
OVERTRAINING DUMBASS
Post a Comment