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Frontloading testosterone explained.

my ultimate diet plan !!!

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by , 07-24-2010 at 01:12 PM (1066 Views)
Days 1, 2, 3 and day 4 (take away 400 kcal on day time of day 4)

Diet
Proteins - 250 grams
Fats - 55 grams
Total calories - 1500 kcal

5 meals a day
Meal 1 (7-8 AM) - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 (11-12 AM) - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 (3-4 PM) - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4 (7-8 PM) - 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 (10-11 PM) - 50 g proteins / 11 g fat
1 scoop of casein, 1 scoop of whey, mct oil

Training for day 1 - Chest, back and shoulders
machine flat bench - 4 x 15-20
machine incline press - 4 x 15-20
cable flies - 4 x 15-20
seated cable rows - 4 x 15-20
pull-downs - 4 x 15-20
barbell bent over rows - 4 x 15-20
cable lateral raises - 4 x 15-20
shoulder press machine - 4 x 15-20
rear lateral raises - 4 x 15-20

Training for day 2 - Legs, arms and abs
Leg press - 4 x 15-20
Leg extensions - 4 x 15-20
Seated leg curls - 4 x 15-20
Stationary lunges - 4 x 15-20
Standing calf raises - 6 x 15-20
Standing barbell curls - 4 x 15-20
Preacher curls machine - 4 x 15-20
Cable overhead triceps extension - 4 x 15-20
Dips - 4 x 15-20

Cardio to be done on days 1, 2, 3, morning of day 4 and day 7
- 45 minutes on empty stomach in the morning, 45 minutes in the evening


evening of day 4 - carb load of 1000grams begins pre workout

HIT workout
Leg extensions - 2 x 6-12
Leg curls - 2 x 6-12
Leg press - 2 x 6-12
Barbell rows - 2 x 6-12
Pull downs - 2 x 6-12
Straight arm push downs - 2 x 6-12
Dumbbell press - 2 x 6-12
Lateral raise - 2 x 6-12
Incline machine press - 2 x 6-12
Flat bench press - 2 x 6-12
Barbell curls - 2 x 6-12
Pushdowns - 2 x 6-12
Hammer curls - 2 x 6-12

Pre workout
Pro - 25g
Carb - 30g
1 scoop whey, 1 scoop creatine
Post workout nutrition
Pro - 50g
Carb - 100g
1 scoop whey, 1 scoop casein, 2 cinnamon bagels, 150ml skimmed milk
Meal 1
Pro - 25g
Carb - 100g
100g chicken, white noodles, sweet and sour sauce
Meal 2
Pro - 25g
Carb - 100g
100g chicken, whites noodles, tomato sauce, 1 cinnamon bagel

Day 5 - Carb up and rest day

Carbs - 700g
Proteins - 300g
Fats - low

Meal 1 - carb - 100g / pro - 40g
Frosted wheat’s with skimmed milk, 1 scoop whey
Meal 2 - carb - 100g / pro - 40g
2 bagels and jam, 1 scoop of whey, 4 egg whites
Meal 3 - carb - 100g / pro - 40g
2 bagels and jam, 1 scoop of whey, 4 egg whites
Meal 4 - carb - 100g / pro - 40g
150g chicken, noodles and tomato sauce
Meal 5 - carb - 100g / pro - 40g
1 bagel and jam, noodles, 150 g chicken
Meal 6 - carb - 100g / pro - 40g
Sweet potatoes, 150g lean mice steak
Meal 7 - carb - 100g / pro - 40g
Cottage cheese, whole wheat pasta and tomato sauce

Day 6 - 5x5 workout

Squat - 5x5
Leg extensions - 2 x 6-12
Calf raise - 2 x 6-12
Bench - 5x5
Clean and press - 3 x 5
Dumbbell skull crushers - 2 x 6-12
Deadlift - 5x5
Chins - 2 x 6-12
Barbell curls - 2 x 6-12
Hanging leg raises - 2 x 12-15

Diet
Protien - 350g
Fats - 66g
Total kcal - 2000kcal

Meal 1 - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4- 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 - 50 g proteins / 11 g fat
200g chicken, brazil nuts
Meal 6 - 100 g protein / fat 11g fat
2 scoop whey, 2 scoop casein, 2 tsp omega oil


Day 7 - rest

Diet
Proteins - 250 grams
Fats - 55 grams
Total calories - 1500 kcal

5 meals a day
Meal 1 (7-8 AM) - 50 g proteins / 11 g fat
1 scoop of whey, 2 whole eggs and 2 egg whites, 4 amino pills
Meal 2 (11-12 AM) - 50 g proteins / 11g fat
200g of lean mince beef, green beans and cabbage
Meal 3 (3-4 PM) - 50 g proteins / 11 g fat
200g of lean mince beef, green beans and cabbage
Meal 4 (7-8 PM) - 50 g proteins / 11 g fat
100g of lean mince beef, 1 scoop of whey, 1 tsp of omega oil
Meal 5 (10-11 PM) - 50 g proteins / 11 g fat
1 scoop of casein, 1 scoop of whey, mct oil

Updated 08-07-2010 at 03:50 PM by the big 1

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Comments

  1. the big 1's Avatar
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    I have to make it clear that the carb load begins on the end of day 4 and finish' on the evening of day 5, it lasts around 30 hours and around 1300 grams of carbs are consumed, along with 168g of protien and 50g of HEALTHY fat for the most part....
    all of these are based on my personal daily caloric needs...

    No thermogenics or stimulants are used on the carb load day as they decrease the amount of glucose/carbs that can be absorbed by the muscles, also there repartioning effects are not needed because the muscle has been starved of carbs for so long that they suck all the carbs up anyway...
  2. the big 1's Avatar
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    • permalink
    A basic training/diet week would look like this...

    Monday - carb depletion (cardio)
    tuesday - carb depletion (cardio)
    wednesday - carb depletion (cardio)
    thursday day time - carb depletion (cardio)
    thursday evening - begin carb load
    friday - carb load
    saturday - maint calories (cardio)
    sunday - Isometric diet (500cal below maint)
    33p/33c/33f (cardio)

    Monday - chest, back and shoulders
    tuesday - legs, calves, arms and abs
    wednesday - rest
    thurdays - HIT workout
    friday - rest
    saturday - 5x5 power training
    sunday - rest
    Updated 07-25-2010 at 08:28 AM by the big 1