In the off season i lift as heavy as i can doing training programs like pyramids, 5*5 concentrating on basic exercises. I train for 2 to 2 and a half hours per workout three to four times peer week.
Diet is a lot of meat, tuna, eggs, and i eat as much sweets as i want. And i eat three times per day.
In the definition mode the exercises are still basics and i like pyramids so the first exercise of the each muscle group is pyramided, to perserve strenght and hardness. Other exercises are done in a faster pace with medium to light weight and for a pump.
I then train 4 to 5 times peer week depending on how i feel, duration is about the same as in off season.
Diet is as in mass mode but of course no sweets and quite spartan and i eat 4 times per day, as some of you said you then have no life.
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