This diet / excercise is not for beginner. I am going to try a test run next week and adjust where be needed but here is the general guildline.
MACRO-VIEW
Training Diet
M/TU: Depletion Low-carb/low-calorie (1,500 cal)
W/TH AM: Cardio Low-carb/low-calorie (1,500 cal)
TH
PM: High intensity Begin carb-load (~1,500 cal)
F: No training Carb-load (~3,500)
SAT: Power workout (cut 10-20% cal)
SUN: No training/cardio
PM (cut 10-20% cal)
Micro-view of Workout
M-Tu: Depletion Training
Monday
Leg press: 3X15 (7 plates = 630)
Single Leg curl: 3X15 ( 75lbs)
Chest press: 3X15 (185lbs)
Row: 3X15 (70 lbs)
Lateral raise: 2-3X15 (22.5)
Calf raise: 3X15 (215)
BB Biceps curl: 2X15 (80)
Triceps pushdown: 2X15 (70)
(rest a few minutes) Repeat twice
Tuesday
Leg press: 3X15
Leg curl: 3X15
Incline bench: 3X15
Pulldown: 3X15
Lateral raise: 2-3X15
Calf raise: 3X15
Biceps curl: 2X15
Triceps Pushdown: 2X15
Repeat twice
*15 reps actually means 12-15
*Weight will be 60% of 1 max rep
*Rest will be 60-90 sec btw sets
*monday 30-60 minutes of cardio then 1 hour of yoga in morning
*30-60 minutes of cardio after workout, on tu
Wednesday
*30-60 minutes of cardio then 1 hour of yoga in morning.
*rest day
Thursday Workout: full body
Leg press: 2X6-12 (950lbs)
Single Leg curl: 2X6-12 (90lbs)
Single Leg extension: 1-2X6-12 (45 lbs)
Seated leg curl: 1-2X6-12 (45)
Calf raise: 3-4X6-12 (235)
Bench press or chest press machine: 2X6-12 (245)
Cable or machine row: 2X6-12 (180)
Incline bench press: 1-2X6-12 (220)
Pulldown or chin: 1-2X6-12 (230)
Lateral raise: 2-3X6-12 (27.5)
Biceps curl: 2X6-12 (90-100)
Triceps pushdown: 2X6-12 (90-100lbs)
*Take a 25-30 g of crabs with 15g of protein 30-60 minutes before working out.
*Heavy Duty / High Intensity workout (2-4 sets per bodypart with goal of 6-12 reps per set)
*1-2 minutes rest btw sets.
*Weight should be 70-80% of 1 rpm, stop 1 rep short of failure.
Friday
*30-60 minutes of cardio then 1 hour of yoga in morning.
*rest day
Saturday: Full Body, Heavy Lifting via Althernate Supersetting
Sample Saturday Workout
Exercise Sets Reps Rest period Wts (attempting to use, lbs)
A1. Squat or deadlift: 2-3 3-6 2 minutes 315
A2. Calf raise 2-3 3-6 2 minutes 250
B1. Flat bench 2-3 3-6 2 minutes 265
B2. Bent over row 2-3 3-6 2 minutes 80
C1. Incline bench 1-3 3-6 2 minutes 230
C2. Pulldown or chin 1-3 3-6 2 minutes 300
D. Front squat or leg press 1-3 3-6 3 minutes 225 (4plat+25lbs)
E1. Shoulder press 2-3 3-6 2 minutes 150 lbs (machine)
E2. Rear lateral 2-3 3-6 2 minutes 170
F1. Barbell curl 1-2 3-6 2 minutes 100
F2. Close grip bench 1-2 3-6 2 minutes
F2 Tricep Ext Cable (mod) 1-2 3-6 2 minutes 100
*rest btw 3-5 minutes btw sets
*we can do 5x5 training here
*eat at least 1 meal w/ moderate amt of carbs+protein 2-3 hrs before working out
*Caffeine 1 hour before
*30 minutes before working out, take 30g of carbs + 15grams of protein + some creatine.
*While working out, sipping on dilute carb drink(30-60g of carbs with 32 oz water + some protein while working out)
Sunday
*rest day in the morning with maintaince calories intake
* Afternoon basketball OR cardio session
* after cardio is low carb diet again.
Diet Portion General Info
1) BMR (excercising 3+ times per week = 12 multipler)
BMR = 176 lbs x 12 = 2112 calorie.
2)Total energy expenditure = BMR + TEA + TEF + NEAT
* BMR = basic metabolic rate
*thermic effect of activity (TEA) = excercise
*thermic effect of food (TEF).
*NEAT (nonexercise activity thermogenesis)
The TEA + NEAT are variable that will change from day to day. Going to ignore the TEF.
3) Lean Body Mass (LBM)
LBM = 176 x (1-.14) = 151.4 lbs (assuming 14% bf)
4) Intake Nutriuents
protein = LBM x 1 = 151 g of protein daily
carbs (on low carb diet) = 20% of total calorie intake ~ 300-400 cal
at 300-400 cal = 75-100 g of carbs per day
fat = from fish / flax oil.
Nice website for food nutrition and calorie activity calculator
Calories Burned, BMI, BMR & RMR Calculator | CaloriesPerHour.com
**This is in my journal and I thought I would share it. What do you guys think? The diet is overviewed in the Macro area and what I will specifically eat will be entered daily and I will try to adhere to the guildeline. If the diet / excercise looks familiar, it's because I copied it from Ultimate Diet 2.0 (UD2). A special thank to someone who enlightened me with UD2 (you know who you are).
** any suggestion / advice is welcome. Btw, this program / regime actually scares me. I am excited to try it out but at the same time a little frightened by the numbers of sets / rep for depletion. I've been doing power training for the past 2 months, this will be a crazy switch.
<-- gonna look like that while on this diet.
