SuperQT’s BodyBlog

DIET #1 for 2 days…then follow DIET #2 for 1 days…….then REPEAT

DIET #1
MEAL #1
12 egg whites
MEAL #2
35g Whey protein in water+ice
MEAL #3
6oz chicken with 1-cup asparagus or green beans
MEAL#4
6oz white fish (fluke, flounder, tilapia, sole, ect.) with a green salad with vinegar & mustard (no olive or macadamia nut oil)
MEAL #5
35g Whey protein in water or 10 egg whites

DIET #2
MEAL #1
2 whole (OMEGA-3) Eggs with 5 egg whites
MEAL #2
35g Whey protein with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon or swordfish with a green salad (no tomatoes, red peppers, or carrots) with 1 tsp of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 5 whites

Cheat meal once per week (in place of meal #5).

Lifting wise depends a bit on the body part as I have strenght my legs and weakness my arms (geting better though).
For Back work out I will do a few warm up sets of rack chins then move in to either heavy rows or deadlift it gets swtich eached time then I do about 4 more exercise with 2 work sets each reps from 5-12 depends how I feel that day.
Chest and shoulders I do together I warm up with some push up then move to bench or hammer strengths 4 exercises again with 2 work sets each reps 5-10.
Shoulders I pre exahaurst as I pron to injury there so I will do a few sets of side laterals before doing 2 exercises and work sets for them reps 6-12.
Abs I do more near the end of prep now I will do them maybe once or twice a week max I change it up a fair bit and try to do something challanging surper sets I find them boring to work so I want to get it done quick and effectivly as possible. Around 6 sets total for sets of 12-20
Arms I kill a bit I will do about 4-6 exercise for each again 2 work sets and rep range varies start with heavy weights and finsh lighter for the pump again probably 5-12 rep range.
Legs are bit of gentic gift so typical I do not go super heavy I will pre exahust them first with a couple of sets of slow controlled extentions and lying leg curls before moving to squats 2 sets again reps range from 12-20, leg press sets of 8-20 again 2 work sets, depending on when I did regular deadlifts last I will do stiff legged deads sometimes to. For calves I will kill them pretty fast wth super sets as well only 2-3 work sets the 2 exercises at most.

Cardio had been once per day 1 hour either AM or after lifting PM just got told to bump it up to 45 in the AM and 35 in the PM.

This entry was posted on Thursday, August 16th, 2007 at 3:15 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.