| Maintenance: |
3323 Calories/day
|
| Fat Loss: |
2659 Calories/day
|
| Extreme Fat Loss |
1994 Calories/day
|
| AMOUNT OF NUTRIENT REQUIRED FOR FOUR MEALS PER DAY | |||||||||||||||||||||
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Based on my level of exercise, age, height, and weight, the above are guidelines for me to maintain, lose fat, and to lose fat quickly. (more…)
When performing the Shred Down Workout, be sure to maintain a fast tempo (1 to 2 seconds on concentric and eccentric). Of course, don’t bounce, go slow on the peak and bottom. You should be going about 80% of max for 15 reps. First set is lighter to warm up (about 60%). Last four sets are at 80%. Rest in between sets depends on your level of cardio. I maintain a good temperature and heart beat (if I feel like my body is cooling down, I’ll simply job in pace to keep up my heart rate). Shred Down workout shares similar qualities to a circuit set. Rest in between sets should be kept as short as possible (15-30 seconds) and there should be no lag between exercises.
|
|
Exercise |
SETS |
REPS |
Day 1 |
Barbell Curl |
5 |
15 |
Arms, Abs, |
Hammer Curl |
5 |
15 |
Calves |
Lying Triceps Skullcrusher |
5 |
15 |
|
|
Seated Overhead DB Extension |
5 |
15 |
|
|
Hanging Leg Raise |
5 |
10 |
|
|
Standing Calf Raise |
5 |
20 |
What’s up everyone? Well, I’m currently prepping for the March 26 GNC Championships.. here’s my current workout schedule per week..
Week 1-4 – HIT Training
Weeks 5-6 – Shred Down
Weeks 7-8 – FULL-BODY STRENGTH
Week 9-12 – MASSIVE
Week 13-16 – SHRED DOWN
I’ll expand on what workouts I do per plan later.. i’m passing out and hitting the sack!
check back on this the next two days
Okay, so here’s what’s been working for me so far (after years of experimenting!)
If your photoshoot/contest is on Saturday, here’s what to do:
Sun – Saturday: Take a water loss pill. Any from Walgreens should do the trick. Follow instructions.
Sun – Wed: Drink 1.5 to 2 gallons of water/day (more…)
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