workout and diet
-I work a 4-day split with a day off in between or 2 days on, 1 off, for about 2 hours including stretching before and after lifting.
-I find stretching to be extremely important.
-I try to hit Chest, Arms, Legs, Back and Shoulders in 3 of those days and on the fourth day I do a full body workout (Squats, Deadlifts, Bench, Military, Leg Press)
-Sometimes I like to throw around workouts and do Legs/Arms twice a week (my fav) and do back once (hate it)
-I hit abs/core after every time I lift unless it’s during Leg/Arm day.
-a lot of my workouts consist of supersets, pushups, pullups and dips, I also tend to use a barbell at the start of every workout, be it a squat on leg day, deadlift on back day, flat bench on chest day or a cleanNpress for shoulders.
-I usually leave arms for the end of a bigger bodypart workout.
-My diet consists of high protein, moderate fat and low carbs, I also take a lot of flaxeed/fishoil and multivitamins.
1: eight eggwhites for breakfast
2: peanut butter sandwich on wheat bread or steel cut Irish oats with splenda
3: two scoops of whey prior to workout
4: high dextrose containing Gatorade immediately after lifting
5: two scoops of whey
6: tuna and almonds or protein bar
7: chicken breast or veggie burgers
8: bedtime scoop of protein
when I bulk I just add more carbs in form of wheat bread, peanut butter and milk
