4 Week Training Program
Just designed my training & nutrition program for the next 4 weeks. 4 weeks cause that’s basically how long I have before I go back to school. Wow how time flies in the summer!!! Here it is…feel free to critique it or give me some input. BTW…goal is to add some muscle to the upper body and continue to tighten up the lower body. Can’t do any leg work, running or incline walking yet due to the herniated disk.
DIET/SUPPS
2400 calories total…180-210g Protein, 270-300g Carbs, 54g Fat (This is about 500-600 cals more than I was getting pre competition and I was maintaining my weight and losing bf with the increased cardio.)
PreWorkout…NO XPlode plus Glutamine
PostWorkout & PreBedtime…Protein Shake plus Creatine & Glutamine
WORKOUTS
Sunday…HIIT 45 minutes on stairmaster + Abs
Monday…AM swim (about 20 minutes) and PM Chest/Shoulders
Tuesday…HIIT 45 minutes on elliptical + Abs
Wednesday…AM swim and PM Bi’s/Tri’s
Thursday…HIIT 45 minutes on stairmaster + Abs
Friday…AM swim and PM Back
Saturday…OFF
Lifting will be heavy and 3-6 rep range after light warm-up.
Anyway…feel free to critique away. I welcome the feedback!!
