2006 Offseason diet and training- (212-217)
Diet- Monday-Sunday
6:30 a.m.- 40 minutes on the Treadmill (15 min. backwards)
7:00 a.m.- 2 scoops MuscleGain chocolate protein with water.
1 MNS Max pack (Coreplex, OmegaPlex, Metaboost, Lipotrol, Thermo-P), 1 ThermoPlus,
3 C-grams, 5 OmegaPlex. Slow mornings combo green tea and spark.
10:00-10:30a.m.- water
12:00pm- 1 can of tuna, 5 saltines
3:00p.m.-Lifting days - Protein Plus bar or MRP bar, 1 packet of Spark with 1
V16 wafer
(Volkov's energy blaster), 3 O2 Gold, 3 Pro-Motion, 3 Muscle Strength, 3 Catalyst
1 MNS Max pack, 1 Muscle Fuel
5:00p.m.-Lifting days- 2 scoops of Post-Workout chocolate shake w/creatine with
two scoops of
muscle gain, 3 scoops of Hydration w/L-Glutamine and Glycine.
6:30 p.m.- 40-60 minutes on the Bike/Bowflex (see below)
6:00-7:00p.m-Dinner- Can be a variety of things, also, you can mix and match as
long as
you have one protein, one carb, one fruit, and one vegetable, and 1/2 bag
of ready made salad. During the offseason I will eat more pasta and rice than
normal.
Following are some examples:
1. 2 chicken breasts, 1 cup of rice, serving of fruit and veggies
2. 2 low-fat fish fillets, baked potato, serving of fruit and veggies
3. 1 can of tuna or chicken, bowl of salad, serving of fruit and veggies
4. 4oz of 4% lean beef and noodles or 2 slices of wheat bread.
5. 2 Buffalo burgers (Costco), salad or slice wheat or whole grain.
6. 2 Salmon burgers (Costco)mixed in salad.
9:00-10:00pm-Late Snack-1 MRP bar or light popcorn, 1 apple.
Workout Schedule- Cardio done in morning (40m Treadmill-15m backwards) and evening
(30-60 recumbent bike,
Abs done every workout day (upper four Mon + Thurs, lower four Tues + Fri) Every
workout
day after gym workout 30-40 minutes on Bowflex machine at house.
New Workout-read here for more detail
Monday- Chest and Quads
Chest-Incline BBell Bench Press, Machine Incline Press, Pek dek, universe press.
Bowflex-Seated incline and flat handle presses, flyes and seated bbell press.
Back- Pulldowns-wide, close-reverse, Lying t-bar rows- wide, close-reverse.
Bowflex pulldowns, rows and pullovers for finishers.
Tuesday- Back, Hamstrings, and calves
Quads-new, old, and cable Leg extensions, Old Hack squat machine, reverse deadlifts,
old leg press machine..
newer hack machine squats, sissy squats.
Bowflex- leg ext., front squats, reverse dead lifts.
Abs- Nautilus machine crunches, decline bench crunches.
Bowflex- kneeling crunches with kneeling side crunches.
Wednesday, Saturday, Sunday-Days off-Rest (Am-60 minutes Bike, Pm-60 minutes Bike)
Thursday-Shoulders, Biceps, Triceps.
Shoulders-BBell press, seated reverse incline dumb side raises, bent-over bottle
raises.
Bowflex-seated handle presses, seated side raises, bent-over reverse fly, standing
high pull.
Biceps-Stand Ez-bar curl, seated incline dumb curl, single dumb concentration
curl, hammer curls.
Bowflex-Blaster handle curl, Blaster standing bbell curls and reverse bbell curls.
Triceps- Ez-bar skullcrushers, lying straight and reverse pushdowns, standing
overhead cable extensions.
Bowflex-Blaster bar pushdowns, Blaster cross handle pushdowns, Blaster reverse
pushdowns.
Friday- Hams, calves and abs.
Hams-Seated ham curls, stand straight leg deadlifts, standing leg curls.
Bowflex standing leg curls, cable curls.
Calves-Old leg press machine calf raises (single and doubles. Standing normal
machine single and double calf raises.)
Abs-Hanging straight leg and knee lifts and BBell twists.
Bowflex hanging straight leg raises, standing handle cable twists.