Current Training & Diet Plan

30 May 1999

Last updated: 24 July 2008

Current Stats

My Goal

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Weight: 85kg Height: 180cm Body Fat: 6%

My Training Plan

Legs

 

 

Lower Back
Calves

Squats
Leg Press
Leg extension
Lying Leg Curl
Standing Leg Curl
Good Mornings
Back Extensions
Seated Calf Raise
Standing Calf Raise

10,8,6,4f
10,8,6f
10,10,8
10,10,8,6
10,10,8
10,10,8
10,10,8,8
15,12,10,8
10,10,8

Chest

 

 

Biceps

 

Forearms

Flat Bench
Incline Bench
Weighted Dips
Cable Crossover
Pec Dec Fly
Olympic Bar Curl
Scott Dumbell Curl
Hammer Curl
Incline Curl
Forearm Curl
Reverse Forearm Curl

10,8,6,4f
10,10,8
10,8,6
10,8,8
10,8
10,8,6,4f
10,8,8
10,8,8
10,8
15,12,10,8
15,12,10,8

Back

 

 

Rear Delts
Lower Back
Traps

Weighted Chin Ups
Barbell Row
Deadlift
Close Grip Pulldown
Close Grip Row
Reverse Fly
Back Extensions
Shrug
Upright Row
Incline Shrug

10,8,6,4f
10,10,8,6
8,6,5
10,10,8
10,10,8
12,10,10,8
10,10,8,8
10,10,10,10
10,8,8,6
10,10,10

Shoulders

 

Triceps

Behind Neck Barbell Press
Dumbell Press
Lateral DB Raise
Front DB Raise
Weighted Dips
Skull Crushers
Overheard DB Press
DB Kickbacks
Forearm Curl

10,8,6,4f
10,8,8f
10,10,10
10,10,10
12,10,8,6
10,8,6
10,8,8
10,10
15,12,10,8

Abs

Weighted Knee Raise
Side Dumbell Crunch
Incline Weighted Crunch
Side Knee Raise

10,10,10,10
12,12,12,12
12,12,10,8
8,8,8,8

My Diet Plan

Training Day
Meal Food Quantity Protein Carbs Fats Calories
05:45 Porridge 70 7.7 42 5.6 249.2
Banana 0.5 0.645 13.475 0.195 52.5
Raisins 15 0.375 12.375 0 48.75
Whey 1.5 36 4.5 1.5 180
Milk 25 0.85 1.25 0.425 12.25
45.57 73.6 7.72 542.7
08:15 Whey 1.5 36 4.5 1.5 180
Dextrose 45 0 40.95 0 163.8
36 45.45 1.5 343.8
09:15 Sweet Potato 300 4.71 60.36 0.18 258
Cottage Cheese 50 6.1 2.25 0.75 40
Tomato 1 0.88 3.92 0.2 18
Tuna 85 22.95 0 0.425 96.05
34.64 66.53 1.555 412.05
11:45 Chicken 100 21.8 0 3.2 116
Green Veg 100 2.82 6.64 0.37 34
Avocado 75 2 8.5 14.6 160
26.62 15.14 18.17 310
14:15 Chicken 100 21.8 0 3.2 116
Green Veg 100 2.82 6.64 0.37 34
Rice Cake 2 1.2 12.6 0.4 60
Oat Cake 1 1.1 6 1.7 43
Ryvita 1 1.2 6.7 1 41
28.12 31.94 6.67 294
17:00 Chicken 100 21.8 0 3.2 116
Green Veg 100 2.82 6.64 0.37 34
Sweet Potato 200 3.14 40.24 0.12 172
27.76 46.88 3.69 322
19:30 Chicken 150 32.7 0 4.8 174
Green Veg 100 2.82 6.64 0.37 34
Brown Rice (Cooked) 120 3.096 27.552 1.08 133.2
38.616 34.192 6.25 341.2
22:00 Casein 1.5 36 4.5 0.75 165
Flaxseed Oil 1 0 0 13.6 120
Mixed Nuts 15 2.625 1.155 8.01 87.15
38.625 5.655 22.36 372.15
TOTALS 275.951 319.387 67.915 2937.9
PROTEIN
CARBS
FATS
TOTAL
1103.804 1277.548 611.235 2992.587

 

Non-Training Day

Coming Soon

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