Get ripped

[homie.]

Not much into introductions... So yeah here it goes.


The Plan
Diet: Phase dieting ( Diet Rotation)
Meal # 1 : Whey Protein isolate -40 grams
Cottage Cheese - 1 Cup
Oatmeal - 3/4 Cup
Meal #2 Mixed vegetables = 1 1/2 cups
Brown Rice - 3/4 Cup
White fish - 6.5oz
Meal #3 chicken breast - 5.5oz
spinach - 1 1/2 cup salsa - 3/4 Cup
meal #4 Turkey Breast - 5 oz
squash -2 cups
Salad(mixed) - 2 cups
meal 5# salmon - 5 oz
Salada - 2 cups
meal 6# Sustained Realease protein shake - 1 Cup
10g Glutamine

Phase #2
meal #1 whey protein isolate - 20grams
Oatmeal - 1 3/4 Cups
Rasberries - 1/2cup
meal #2 Chicken breast - 4.5 oz
sweet patato - 1 potato
Mixed Salad - 2 cups
Meal #3 White Fish - 4.5oz
Brown Rice - 2 cups
Broccoli - 2 Cups
Salsa - 3/4 cup
meal #4 Chicken breast 4 oz
baked potato - 1 potato
Green beans - 1 1/2 cup
salsa - 3/4 cup
meal #5 Salmon - 4.5 oz
1 tbsp lemon juice
1 cup asparagus
1/2 cup wild rice
meal #6 cottage cheese - 1 cup
Glutamine - 10g

Workout

WEEK 1

Day 1: Workout A for 5 x 5 reps
Day 2: 30min light cardio
Day 3: Workout B for 4 x 10 reps
Day 4: HIIT
Day 5: Workout A for 3 x 15 reps
Day 6: Off
Day 7: HIIT

WEEK 2

Day 1: Workout B for 5 x 5 reps
Day 2: HIIT
Day 3: Workout A for 4 x 10 reps
Day 4: Off
Day 5: Workout B for 3 x 15 reps
Day 6: HIIT
Day 7: 30min light cardio

Workout A

Exercise 1: DB Romanian Deadlift to Split Snatch (plus lunge)
Rest 60s between each set.

Exercise 2A: Push up - feet on Swiss Ball with prone jackknife combo
Rest 30s before moving to 2b.

Exercise 2B: Bent Over Row - Back Extension Hybrid
Rest 30s before moving to 2c.
Exercise 2C: Dynamic Lunge plus shoulder press
Rest 30s before repeating the 2A-2C cycle.

Exercise 3: 2 x 20s squat jumps; 20s squats; 20s squat and hold

Rest 45s between each set.
Exercise 4: Tabata bike sprints:



Workout B

Exercise 1: Front Squat - Push Press Combo
Rest 60s between sets.
Exercise 2A: Waterbury DB Row
Rest 30s before moving to 2b.
Exercise 2B: Good morning - Reverse Lunge combo
Rest 30s before moving to 2c.
Exercise 2C: Squat jump to chin with knee tuck
Rest 30s before repeating the 2A-2C cycle.
Exercise 3 (for time: 2 x 30s each) - prone plank, reverse crunch, Swiss Ball crunch

Rest 45s between each set.

Exercise 4: 10 minutes of kettlebell swings.

[homie.]

Stats : 205 lbs
very rough guess.. about 14% body fat
6'1
21yrs old
Supplements : Whey isolate protein
Sustained release protein
Efa pills
Multi-Vitamins
Glutamine

[homie.]

Wednesday :

Diet:
Meal # 1 : 2 eggs easy over
2 pieces of bread
Meal #2 Mixed vegetables = 1 1/2 cups
sweet patato -1 potato
salmon - 6.5oz
Meal #3 Protein shake

meal #4 Turkey Breast - 5 oz
squash -2 cups
Salad(mixed) - 2 cups
meal 5# salmon - 5 oz
Salada - 2 cups
meal 6# Sustained Realease protein shake - 1 Cup
10g Glutamine

*note, going to try take weekly pictures to see my progress every Wednesday Night. Now time to hit the Gym.

[homie.]

Workout

Exercise 1: DB Romanian Deadlift to Split Snatch (plus lunge)
4x10 Weight = 2x 35s

Exercise 2A: Push up - feet on Swiss Ball with prone jackknife combo
4x10 Weight = Body

Exercise 2B: Bent Over Row - Back Extension Hybrid
4x10 Weight = 30lbs of weight + bar = 75lbsish. Failed on the last two sets,only did 6 Reps each set.
Exercise 2C: Dynamic Lunge plus shoulder press
4x10 = 25lbs DBS

Exercise 3: 2 x 20s squat jumps; 20s squats; 20s squat and hold

Exercise 4: Tabata bike sprints
2x 4min rounds with 5min rest inbetween.
Good work out, except i ate 2 pieces of bread and a slice of cheese after.. *sigh*

[homie.]

Thursday :
Phase #2
meal #1 whey protein isolate - 20grams
Oatmeal - 1 3/4 Cups
Rasberries - 1/2cup
meal #2 Chicken breast - 4.5 oz
sweet patato - 1 potato
Mixed Salad - 2 cups
Meal #3 White Fish - 4.5oz
Brown Rice - 2 cups
Broccoli - 2 Cups
Salsa - 3/4 cup
meal #4 Chicken breast 4 oz
baked potato - 1 potato
Green beans - 1 1/2 cup
salsa - 3/4 cup
meal #5 Salmon - 4.5 oz
1 tbsp lemon juice
1 cup asparagus
1/2 cup wild rice
meal #6 cottage cheese - 1 cup
Glutamine - 10g

Workout : Cardio = HIIT

[homie.]

Friday:
Meal # 1 : Whey Protein isolate -40 grams
Cottage Cheese - 1 Cup
Oatmeal - 3/4 Cup
Meal #2 Mixed vegetables = 1 1/2 cups
Brown Rice - 3/4 Cup
White fish - 6.5oz
Meal #3 chicken breast - 5.5oz
spinach - 1 1/2 cup salsa - 3/4 Cup
meal #4 Turkey Breast - 5 oz
squash -2 cups
Salad(mixed) - 2 cups
meal 5# salmon - 5 oz
Salada - 2 cups
meal 6# Sustained Realease protein shake - 1 Cup
10g Glutamine


workout : SNOWBOARDING 5hhrs worth lets say i was dead by 9:30pm that last meal of protein shake HIt the spot hahaah.

[homie.]

Saturday
Meal # 1 : Whey Protein isolate -40 grams
Cottage Cheese - 1 Cup
Oatmeal - 3/4 Cup
Meal #2 Mixed vegetables = 1 1/2 cups
Brown Rice - 3/4 Cup
White fish - 6.5oz
Meal #3 chicken breast - 5.5oz
spinach - 1 1/2 cup salsa - 3/4 Cup
meal #4 Turkey Breast - 5 oz
squash -2 cups
Salad(mixed) - 2 cups
meal 5# salmon - 5 oz
Salada - 2 cups
meal 6# Sustained Realease protein shake - 1 Cup
10g Glutamine

ate an extra meal because i was invited for a dinner party, i didnt eat the full course which im glad but i cheated. *sigh* oh well can't be perfect.
Workout :
Exercise 1: Front Squat - Push Press Combo
Rest 60s between sets.
Exercise 2A: Waterbury DB Row
Rest 30s before moving to 2b.
Exercise 2B: Good morning - Reverse Lunge combo
Rest 30s before moving to 2c.
Exercise 2C: Squat jump to chin with knee tuck
Rest 30s before repeating the 2A-2C cycle.
Exercise 3 (for time: 2 x 30s each) - prone plank, reverse crunch, Swiss Ball crunch

Rest 45s between each set.

Exercise 4: 10 minutes of kettlebell swings.
Ok it was 3x15.. First exercise i could only do 9 reps as my shoulder couldn't take it anymore. even with very low weight. Um, i didnt do kettelball swings, Just ran at this park about 5km worth. Pretty good sesh.
workout:

[homie.]

Sunday :
meal #1 whey protein isolate - 20grams
Oatmeal - 1 3/4 Cups
Rasberries - 1/2cup
meal #2 Chicken breast - 4.5 oz
sweet patato - 1 potato
Mixed Salad - 2 cups
Meal #3 White Fish - 4.5oz
Brown Rice - 2 cups
Broccoli - 2 Cups
Salsa - 3/4 cup
meal #4 Chicken breast 4 oz
baked potato - 1 potato
Green beans - 1 1/2 cup
salsa - 3/4 cup
meal #5 Salmon - 4.5 oz
1 tbsp lemon juice
1 cup asparagus
1/2 cup wild rice
meal #6 cottage cheese - 1 cup
Glutamine - 10g

Workout : Cardio = Hiit with about 30min of LIght elliptical running.