What is your diet and training routine like?
Typical training routine and diet for me..
Monday – Back
Bent Over Rows 4×10
Lat Pull Down 4×10
Cable Rows 4×10
T-Bar Rows 4×10
Deadlifts 4×10
Tuesday – Shoulders/Biceps
Shoulder Press with Barbell 4×10
Side Laterals 4×15
Behind The Head Shoulder Press 4×10
Dumbbell Front Raise 4×10
Z-Bar Bicep Curl 4×12
Preacher Curl 4×12
Cable Curl 4×12
Hammer Curl 4×10
Wednesday – Rest Day
Thursday – Chest/triceps
Incline Bench Press 4×10
Pec Deck 4×12
Dips 4×10
Cable Fly’s 4×10
Dumbbell Fly’s 4×10
Tricep Pushdown 4×10
Dumbbell Overhead 4×10
Single Handed Rope Pull Down 4×10
Friday – Calves/Abs
Standing Calve Raise 4×30
Seated Calve Raise 4×20
Single Leg Calf Raise 4×20
Rope Pull Down 4×20
Leg Lifts 4×20
Crunches 4×20
Saturday – Rest
Sunday – Legs
Leg Extensions 4×10
Squats 4×10
Walking Lunges 4×10
Single Leg Press 4×10
Leg Curl 4×10
Meal 1: Protein Pancakes – 2 cups of Oats mixed with 2 scoop Of Hydrolysed Whey Protein cooked in Coconut Oil
Meal 2: 300g Salmon Fillet, half an Avocado, 1 cup of Brown Rice & 1 cup of Vegetables
Meal 3: 4 Whole Eggs, 2 cans of Tuna & 200g of Sweet Potato
Meal 4: 300g Chicken Breast, 200g of Sweet Potato & 1 cup of Vegetables
Meal 5: 2 Scoops Whey Protein Concentrate & 1 cup of Blueberries
