Post by mrbeefy on Dec 31, 2009 20:59:59 GMT -5
January 1st, 2010
A new journey . . . Making a bodybuilding comeback to the NABBA Canton Ohio Show ~ May 1st, 2010
16 weeks out
169 lbs.
18% BF
Scivation Cut Diet and Training
Look out Canton . . . the BEAST is coming !
Cut Diet 1750
Pre-Workout Shake (15-30 Minutes Prior to Workout) = 2 Scoops VasoCharge
During Workout Shake (Sipped between sets and during cardio) = 4-6 Scoops Xtend
Meal 1
4 egg whites
3 whole eggs
1.33 cup steamed spinach
6.5 oz PEELED grapefruit or 3.5 oz Blueberries
35g protein, 25g carbohydrates, 10g fat
Meal 2
1.66 Scoops Scivation Whey + 5g GlutaForm (optional)
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 10g carbohydrates, 10g fat
Meal 3
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 4
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 5
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8oz asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 6
1.66 Scoops Scivation Whey + 5g GlutaForm (optional)
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
6.5 oz PEELED grapefruit or 3.5 oz Blueberries
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 25g carbohydrates, 10g fat
Protein – 210g = 840 Calories, Carbohydrates (not including Carbohydrate night) – 90g = 360 Calories,
Fat – 60g = 540 Calories
Total Calories – 1740 Calories NON-carbohydrate night
Total Calories – 2236 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6.
The Carbs are to be eaten in the following order.
1. 1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates
2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates
2 tbsp raisins = 15g carbohydrates
4-6 packets splenda for sweetening
12 almonds or 2 tsp Smart Balance Light butter spread - used in oatmeal = 10g fat
3. 8 oz yam or sweet potato = 60g carbohydrates
2 tsp peanut butter or almond butter = 10g fat
4-6 packets splenda for sweetening
120g Carbohydrates = 480 Kcals, 20g Fat = 180 Kcals
Training—Power/Hypertrophy Routine
Monday- Upper Body
Bench Press (BB or DB) 3 X 4-6
Bent Over Row 3 X 4-6
Shoulder Press (BB or DB) 3 X 4-6
BB Shrug 3 X 4-6
Close Grip Bench 3 X 4-6
BB Curl 3 X 4-6
Tuesday-Lower Body
Squat 3 X 4-6
SLD Deadlift 3 X 4-6
Leg Press 3 X 4-6
Standing Calf Raise 3 X 4-6
Ab Exercise #1 3 X 15-20
Ab Exercise #2 3 X 15-20
Thursday- Chest/Delts/Traps
Incline Barbell Press 3 X 6-10
DB Press (DB or Machine) 3 X 6-10
Incline DB Flies or Cable Crossover 3 X 6-10
DB Side Lateral 3 X 6-10
1-Arm Cable Lateral 3 X 6-10
DB Shrug 3 X 6-10
Machine Shrug or Behind the Back Shrug 3 X 6-10
Friday- Back/Biceps/Triceps
Pull-Up 3 X 6-10
T-Bar Row 3 X 6-10
Lat-Pulldown (Reverse Grip) 3 X 6-10
Seated Cable Row 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Cable Curl 3 X 8-12
Tricep Pressdown 3 X 8-12
Saturday- Legs
Deadlift 3 X 4-8
Hack Squat 3 X 12-15
Leg Extension 3 X 12-15
Leg Curl 3 X 12-15
Standing Calf Raise 3 X 12-15
Seated Calf Raise 3 X 12-15
Ab Exercise #1 3 X 12-15
Ab Exercise #2 3 X 12-15
Cardio on Workout Days
Perform 20 minutes of cardio post workout.
Wednesday = HIIT Cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio
• Repeat 15 times.
• Followed by 15 minutes of low-intensity cardio
This cardio could be done on the treadmill, elliptical, bike, running track, etc. I personally recommend the elliptical machine as it is low impact and easy to change speeds.
Sunday = Off Day
Supplements
Must Have Supplements
Supplement Amount Directions
Scivation Xtend
(Workout Nutrition) 4 Scoops Sip on 4 Scoops of Xtend DURING your workouts.
Scivation Solution 5
(Meal Replacement Powder) 2 meals/day Use for 2 of your daily meals. Contains a COMPLETE meal.
Scivation Essential FA
(EFA's Fish Oil + Borage Oil) 6 Capsules Take 2 capsules with meals 1, 3, and 5. Contains MUST HAVE fats.
Recommended Supplements
Supplement Amount Directions
Scivation VasoCharge
(Pre-Workout Booster) 2 Scoops Take 2 Scoops VasoCharge 15 minutes pre-workout
Primaforce MAX CLA
(Fat Loss/Lean Muscle Gains) 3-6 Capsules Take 1-2 capsules with meals 1, 3, and 5.
Scivation Whey
A new journey . . . Making a bodybuilding comeback to the NABBA Canton Ohio Show ~ May 1st, 2010
16 weeks out
169 lbs.
18% BF
Scivation Cut Diet and Training
Look out Canton . . . the BEAST is coming !
Cut Diet 1750
Pre-Workout Shake (15-30 Minutes Prior to Workout) = 2 Scoops VasoCharge
During Workout Shake (Sipped between sets and during cardio) = 4-6 Scoops Xtend
Meal 1
4 egg whites
3 whole eggs
1.33 cup steamed spinach
6.5 oz PEELED grapefruit or 3.5 oz Blueberries
35g protein, 25g carbohydrates, 10g fat
Meal 2
1.66 Scoops Scivation Whey + 5g GlutaForm (optional)
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 10g carbohydrates, 10g fat
Meal 3
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 4
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 5
5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8oz asparagus
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
35g protein, 10g carbohydrates, 10g fat
Meal 6
1.66 Scoops Scivation Whey + 5g GlutaForm (optional)
4 tsp peanut butter or 12 almonds or 2 oz avocado or 2 tsp Olive/Flax/Enova Oil
6.5 oz PEELED grapefruit or 3.5 oz Blueberries
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
35g protein, 25g carbohydrates, 10g fat
Protein – 210g = 840 Calories, Carbohydrates (not including Carbohydrate night) – 90g = 360 Calories,
Fat – 60g = 540 Calories
Total Calories – 1740 Calories NON-carbohydrate night
Total Calories – 2236 – Carbohydrate nights
Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6.
The Carbs are to be eaten in the following order.
1. 1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates
2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates
2 tbsp raisins = 15g carbohydrates
4-6 packets splenda for sweetening
12 almonds or 2 tsp Smart Balance Light butter spread - used in oatmeal = 10g fat
3. 8 oz yam or sweet potato = 60g carbohydrates
2 tsp peanut butter or almond butter = 10g fat
4-6 packets splenda for sweetening
120g Carbohydrates = 480 Kcals, 20g Fat = 180 Kcals
Training—Power/Hypertrophy Routine
Monday- Upper Body
Bench Press (BB or DB) 3 X 4-6
Bent Over Row 3 X 4-6
Shoulder Press (BB or DB) 3 X 4-6
BB Shrug 3 X 4-6
Close Grip Bench 3 X 4-6
BB Curl 3 X 4-6
Tuesday-Lower Body
Squat 3 X 4-6
SLD Deadlift 3 X 4-6
Leg Press 3 X 4-6
Standing Calf Raise 3 X 4-6
Ab Exercise #1 3 X 15-20
Ab Exercise #2 3 X 15-20
Thursday- Chest/Delts/Traps
Incline Barbell Press 3 X 6-10
DB Press (DB or Machine) 3 X 6-10
Incline DB Flies or Cable Crossover 3 X 6-10
DB Side Lateral 3 X 6-10
1-Arm Cable Lateral 3 X 6-10
DB Shrug 3 X 6-10
Machine Shrug or Behind the Back Shrug 3 X 6-10
Friday- Back/Biceps/Triceps
Pull-Up 3 X 6-10
T-Bar Row 3 X 6-10
Lat-Pulldown (Reverse Grip) 3 X 6-10
Seated Cable Row 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Cable Curl 3 X 8-12
Tricep Pressdown 3 X 8-12
Saturday- Legs
Deadlift 3 X 4-8
Hack Squat 3 X 12-15
Leg Extension 3 X 12-15
Leg Curl 3 X 12-15
Standing Calf Raise 3 X 12-15
Seated Calf Raise 3 X 12-15
Ab Exercise #1 3 X 12-15
Ab Exercise #2 3 X 12-15
Cardio on Workout Days
Perform 20 minutes of cardio post workout.
Wednesday = HIIT Cardio
• 15 seconds all out followed by 45 seconds of low-intensity cardio
• Repeat 15 times.
• Followed by 15 minutes of low-intensity cardio
This cardio could be done on the treadmill, elliptical, bike, running track, etc. I personally recommend the elliptical machine as it is low impact and easy to change speeds.
Sunday = Off Day
Supplements
Must Have Supplements
Supplement Amount Directions
Scivation Xtend
(Workout Nutrition) 4 Scoops Sip on 4 Scoops of Xtend DURING your workouts.
Scivation Solution 5
(Meal Replacement Powder) 2 meals/day Use for 2 of your daily meals. Contains a COMPLETE meal.
Scivation Essential FA
(EFA's Fish Oil + Borage Oil) 6 Capsules Take 2 capsules with meals 1, 3, and 5. Contains MUST HAVE fats.
Recommended Supplements
Supplement Amount Directions
Scivation VasoCharge
(Pre-Workout Booster) 2 Scoops Take 2 Scoops VasoCharge 15 minutes pre-workout
Primaforce MAX CLA
(Fat Loss/Lean Muscle Gains) 3-6 Capsules Take 1-2 capsules with meals 1, 3, and 5.
Scivation Whey