mattys4
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Whats up AM!!!!
So right into it some of you guys know me if you do you can ignore this part. Im a National Level competitor in the NPC I did 5 shows in 2013 including a 1st place win at the Jay Cutler Classic and 2 national shows. Owner and Fulltime prep coach for BossBody also a fitness model. So I live this ****. Ill try to keep this as fun and informational as possible but im lazy so the amount of action im getting from you guys in here will determine the amount of effort I put in LOL. I just took 4 weeks off from diet and training went on vacation got married and just effed off LOL. I needed it anyway from all the structure from prepping for 5 shows it really took a toll on me.
So supps
ALPHA-90 taking 3 caps a day for 30 days
I take preworkouts on occasion (any of XCELS or speedx3, prodigy, condense depending on how I feel)
Protein powder American pure whey
that's it
Training is Non-linear periodization with a 4 day split
Push Day 50-75 minutes tops
Incline Smith Machine
Flat Bench Db
Cable flys adj pulley
BB shoulder press
DB Side raises
DB front raises
Close grip bench
Skull cryshers
press downs
Legs quad focus 48-75 minutes
Squats wide
squats close
leg press low and narrow
Hack squats
Walking lunges with weights till failure
leg extensions
calves seated
calves standing
Pull Day 50-75
Barbell shrugs
Mountain dog rear delt destroyers
Strechers
Pullups overhand and wide
Behind neck pull downs
Bent over Barbell Rows
HS or DB single arm rows
Barbell Preacher curls
DB spider curls
Legs hamstring focus 50-75
Stiff leg deads
Lying leg curs
Seated leg curls
Leg press high and wide
walking lunges till failure
GHR
abductor and adductor supersets
Sample diet.... well this is what I ate yesterday its offseason so I just try and hit 300g protein and carbs and fats land wherever GH takes care of any real fat gain as long as im not total FiCK up
My goal is 300ish grams of protein lots of carbs 500+ and lowish fat under 100g
scrambled eggs with diced poataoes peppers and onions
spaghetti with meat sauce
rice and teriyaki chicken with can of crushed pineapple
turkey burger with cottage cheese fried egg amd salad
spaghetti with meat sauce
Protein shake 4 slices cin raisin toast with pb+j can pineapple
PLease ask questions Ill go into as much or as little detail as people are looking for
I about 5 days in right now
So right into it some of you guys know me if you do you can ignore this part. Im a National Level competitor in the NPC I did 5 shows in 2013 including a 1st place win at the Jay Cutler Classic and 2 national shows. Owner and Fulltime prep coach for BossBody also a fitness model. So I live this ****. Ill try to keep this as fun and informational as possible but im lazy so the amount of action im getting from you guys in here will determine the amount of effort I put in LOL. I just took 4 weeks off from diet and training went on vacation got married and just effed off LOL. I needed it anyway from all the structure from prepping for 5 shows it really took a toll on me.
So supps
ALPHA-90 taking 3 caps a day for 30 days
I take preworkouts on occasion (any of XCELS or speedx3, prodigy, condense depending on how I feel)
Protein powder American pure whey
that's it
Training is Non-linear periodization with a 4 day split
Push Day 50-75 minutes tops
Incline Smith Machine
Flat Bench Db
Cable flys adj pulley
BB shoulder press
DB Side raises
DB front raises
Close grip bench
Skull cryshers
press downs
Legs quad focus 48-75 minutes
Squats wide
squats close
leg press low and narrow
Hack squats
Walking lunges with weights till failure
leg extensions
calves seated
calves standing
Pull Day 50-75
Barbell shrugs
Mountain dog rear delt destroyers
Strechers
Pullups overhand and wide
Behind neck pull downs
Bent over Barbell Rows
HS or DB single arm rows
Barbell Preacher curls
DB spider curls
Legs hamstring focus 50-75
Stiff leg deads
Lying leg curs
Seated leg curls
Leg press high and wide
walking lunges till failure
GHR
abductor and adductor supersets
Sample diet.... well this is what I ate yesterday its offseason so I just try and hit 300g protein and carbs and fats land wherever GH takes care of any real fat gain as long as im not total FiCK up
My goal is 300ish grams of protein lots of carbs 500+ and lowish fat under 100g
scrambled eggs with diced poataoes peppers and onions
spaghetti with meat sauce
rice and teriyaki chicken with can of crushed pineapple
turkey burger with cottage cheese fried egg amd salad
spaghetti with meat sauce
Protein shake 4 slices cin raisin toast with pb+j can pineapple
PLease ask questions Ill go into as much or as little detail as people are looking for
I about 5 days in right now