Training / Diet For ABA 09
I did two types of diet: High carb day, then low carb day. Here’s how it panned out:
Day 1: High Carb
Day 2: Low Carb
Day 3: Low Carb
Day 4: High Carb
Day 5: Restart from day 1
My HC days looked like this:
Meal 1 (when I first wake up)
2 scoops whey protein
Meal 2 (breakfast)
3 whole eggs 3 egg whites
1/2 cup of oatmeal
Meal 3
1 oz mixed nuts
2 scoops of whey
Meal 4 (lunch)
1 chicken breast
1 cup mixed greens
1 tbsp olive oil/vinigerette dressing
2 slices wheat bread
Meal 5
2 scoops of whey
1 tbsp of natural peanut butter
Meal 6 (pre workout)
1 scoop of whey
1 apple
Meal 7 (post workout)
2 scoops of whey
20 oz gatorade
Meal 8 same as meal 4
————————————
LC Day:
Meal 1 (when I first wake up)
2 scoops whey protein
Meal 2 (breakfast)
3 whole eggs 3 egg whites
1/2 cup of oatmeal
Meal 3
1 tbsp peanut butter
2 scoops of whey
Meal 4 (lunch)
8 oz 95/5 lean ground beef
1 cup mixed greens
1 tbsp olive oil/vinigerette dressing
Meal 5
2 scoops of whey
1/2 tbsp of natural peanut butter
Meal 6 (pre workout)
1 scoop of whey
Meal 7 (post workout)
2 scoops of whey
12 oz gatorade
Meal 8
1 chicken breast
1 cup mixed greens
1 tbsp olive oil/vinigerette dressing
Both days before bed I would try to have a whey/cassein blend mixed in water. Now on to the fun part…the cardio! The secret to my marginal success was really my use of High intensity interval training (HIIT). Most people will say you have to do it on a bike or on a treadmill. I’m almost 6′2, so my feet get a little clumsy around the treadmill after 11 mph. So I can’t get to my fastest speed and go all out. But what I found that completely wipes me out is jump rope. Here’s how I did it:
1.5 - 2 minute warm up
30-40 seconds as fast as I can jumping
20-30 seconds crunches (or some floor ab exercise)
repeat.
Now, I’d do this cycle for about 12-15 minutes. After that, I really didn’t have the energy to even move, let alone jump any more. Most people would probably say that I should have done long. Maybe they are right, but how will I ever know until I try? For me, it was about the quality and intensity over the quantity (duration). I like jumping so much that I actually ordered a $35 olympic jump rope (buddyleejumpropes.com)! I can’t wait to get it and rock the house. Let me know if you have any questions or thoughts about my diet /cardio program! Best of luck to everyone! Train hard or remain the same.
