Post by mrbeefy on Oct 5, 2010 7:59:21 GMT -5
OK ~ May 1st, 2011....this time I will be "Bullet Proof"!
You will now witness a transformation as none before!
Frank “Bullet-Proof” Mass Cycle Nutrition
October-December 2010
Meal 1 (5:00 am)
8 egg whites, 1 yolk, scrambled or boiled
2oz traditional quaker oatmeal
half grapefruit
Meal 2 (8:00 am)
50 grams whey protein powder
1 teaspoon flaxseed oil
2oz traditional quaker oatmeal
Meal 3 (11:00 am)
5oz tuna in water
3oz sweet potato/yam
3oz steamed broccoli
Meal 4 (2:00 pm)
6oz grilled chicken breast
3oz sweet potato
3oz steamed broccoli
TRAINING 4:00 – 6:00 PM
Meal 5 (post workout/on way home from gym)
30 grams whey protein powder
30-50 grams simple carbohydrates
Meal 6 (7:00 pm)
5oz lean steak (flank or sirloin) or fish (tilapia or salmon)
6oz steamed asparagus
Meal 7 (9:00 pm)
8 egg whites
3oz steamed brocolli
1 teaspoon flaxseed oil
And/or 25 grams casein protein
Workout Day1
Glutes, Quads, Hams, Abs
Squats - 2 warm-up sets & 1x10,1x7,1x4
Leg Press Superset - 1x10
Straight Leg Deadlifts - 1x10,1x7,1x4
Leg Curl Superset - 1x10
Weighted Lungs (BB in rack) 5x5 (squeeze/pump)
Leg Extension – 2 heavy sets x 5, + one lighter set to failure
Reverse Crunches - 3 sets to failure
WALK on treadmill = min 30 min (HR below 130)
Workout Day 2
Pecs, Traps, Lats, Delts, Triceps, Abs
Bench Press - 2 warm-up sets then 1x10, 1x7, 1x4
Dumbbell Pullovers Superset - 1x10
Incline DB Press – 1 warm-up set, then 1x10, 1x7, 1x4
Decline DB Press Superset 1 x 10
E-Z Bar Skull Crushers - 2 sets to failure
Military Press - 1 warm-up set & 2x7
Pull-ups - 2 sets to failure
Upright Rows - 1 warm-up set & 2x7 / Superset Heavy Side Laterals 1 x 7
Weighted Rope Crunches – 5 x 10 (Squeeze on contraction)
WALK on treadmill = min 30 min (HR below 130)
Workout Day 3
Calves, Biceps, Forearms, Abs
Seated Calf Raises- 2 warm-up sets & 2x15 + 1 set to failure
Barbell Curls – 1 set 100 reps
Reciprocating Dumbell Curls - 2 warm-up sets & 1x10, 1x7, 1x4
Hammer Curls Superset - 1x10
Barbell Wrist Curls (kneeling) - 5x10 + one set to failure
You will now witness a transformation as none before!
Frank “Bullet-Proof” Mass Cycle Nutrition
October-December 2010
Meal 1 (5:00 am)
8 egg whites, 1 yolk, scrambled or boiled
2oz traditional quaker oatmeal
half grapefruit
Meal 2 (8:00 am)
50 grams whey protein powder
1 teaspoon flaxseed oil
2oz traditional quaker oatmeal
Meal 3 (11:00 am)
5oz tuna in water
3oz sweet potato/yam
3oz steamed broccoli
Meal 4 (2:00 pm)
6oz grilled chicken breast
3oz sweet potato
3oz steamed broccoli
TRAINING 4:00 – 6:00 PM
Meal 5 (post workout/on way home from gym)
30 grams whey protein powder
30-50 grams simple carbohydrates
Meal 6 (7:00 pm)
5oz lean steak (flank or sirloin) or fish (tilapia or salmon)
6oz steamed asparagus
Meal 7 (9:00 pm)
8 egg whites
3oz steamed brocolli
1 teaspoon flaxseed oil
And/or 25 grams casein protein
Workout Day1
Glutes, Quads, Hams, Abs
Squats - 2 warm-up sets & 1x10,1x7,1x4
Leg Press Superset - 1x10
Straight Leg Deadlifts - 1x10,1x7,1x4
Leg Curl Superset - 1x10
Weighted Lungs (BB in rack) 5x5 (squeeze/pump)
Leg Extension – 2 heavy sets x 5, + one lighter set to failure
Reverse Crunches - 3 sets to failure
WALK on treadmill = min 30 min (HR below 130)
Workout Day 2
Pecs, Traps, Lats, Delts, Triceps, Abs
Bench Press - 2 warm-up sets then 1x10, 1x7, 1x4
Dumbbell Pullovers Superset - 1x10
Incline DB Press – 1 warm-up set, then 1x10, 1x7, 1x4
Decline DB Press Superset 1 x 10
E-Z Bar Skull Crushers - 2 sets to failure
Military Press - 1 warm-up set & 2x7
Pull-ups - 2 sets to failure
Upright Rows - 1 warm-up set & 2x7 / Superset Heavy Side Laterals 1 x 7
Weighted Rope Crunches – 5 x 10 (Squeeze on contraction)
WALK on treadmill = min 30 min (HR below 130)
Workout Day 3
Calves, Biceps, Forearms, Abs
Seated Calf Raises- 2 warm-up sets & 2x15 + 1 set to failure
Barbell Curls – 1 set 100 reps
Reciprocating Dumbell Curls - 2 warm-up sets & 1x10, 1x7, 1x4
Hammer Curls Superset - 1x10
Barbell Wrist Curls (kneeling) - 5x10 + one set to failure
