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Here is my diet and training plan for the next week, my cardio consists of 30 minutes of biking before breakfast and 15 minutes of the stepper after my workout. This is done 6 days a week. As the contest gets closer I will add another 30 minutes treadmill (inclined) session after my workout in addition to the stepper.
As you can see my carbs are already quit low, this is because I am very carb sensitive. I gain weight very easy therefore I have to be very careful on my carb intake. The only other supplements I will be taking are an ECA (Ephedrine, Caffeine and Aspirin) stack.
Diet:
| Protein: |
325 grams |
| Carbohydrates: |
200 grams |
| Fat: |
30 grams |
| Calories: |
2370 grams |
6:00am
2 Scoops of DigestPro Protein
1 Scoop of CreaGro Creatine cocktail
1 apple
1 cup of oatmeal
9:00am
1 can of tuna
4 oz of chicken
1 cup of rice
(little bit of soya sauce)
11:30am
8 oz chicken
1 sweet potato
1:30pm
4 oz lean steak
1 can of tuna
1 cup of rice
1 cup of broccoli
(little bit of soya sauce)
3:30pm (Pre-workout)
2 egg whites
0.25 cup of oatmeal
1 can of tuna
1 Scoop of DigestPro Protein
1 Scoop of CreaGro Creatine cocktail
6:30pm (Post-workout)
8 egg whites
1 scoop of DigestPro Protein
1 Scoop of CreaGro Creatine cocktail
*** 10-15 glasses of water per day
Training:
My training for the last 2 years was been working very well, therefore no changes will be made. My number one goal is intensity and a out of this world pump. I will be training 6 days a week, taking every 4th day off. I tend to work one major body part a day along with abs or calves and cardio.
| Monday: |
Shoulders, abs, cardio |
| Tuesday: |
Quads, Hams, calves and Cardio |
| Wednesday: |
Chest, abs and Cardio |
| Thursday: |
Off |
| Friday: |
Biceps, Triceps, calves and Cardio |
| Saturday: |
Back, abs and Cardio |
| Sunday: |
Quads, Hams, Calves and Cardio (Leg extensions and lunges only) |
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Best,
Tony LeBlanc
themusclenetwork@rogers.com
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