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 By: Shane Giese
Shane, what is your workout plan? How many reps and sets do you do?
My workout plan is as follows:
Day 2 - Back, abs Day 3 - Shoulders, traps Day 4 - Triceps, biceps Day 5 - Quads, hamstrings Day 6 - Rest Day 7 - Repeat I try to keep my rep range between 8-12 on most exercises. When I work my abs, I keep my rep range between 10-20. As for my exercises, I will list what exercises I do on each workout day. Day 1 - Chest, calves
Dumbbell bench press - 4 sets (one warm-up) 8-10 reps Calves
Calve raise machine (standing) - 3 sets 8-12 reps
Day 2 - Back, abs
Cable row or barbell row - 4 sets (one warm-up) 8-10 reps Abs
Cable crunches - 3 sets 12-20 reps
Day 3 - Shoulders, traps
Seated Military Press - 5 sets (one warm-up) 8-10 reps Traps
Barbell shrugs - 4 sets 8-12 reps
Day 4 - Triceps, biceps
Skullcrushers - 5 sets (one warm-up) 8-12 reps Biceps
EZ-bar curls - 3 sets 8-10 reps
Day 5 - Quads, hamstrings
Barbell squats - 5 sets (one warm-up) 8-12 reps Hamstrings
Machine leg curl - 4 sets 8-10 reps
Shane, what does your diet look like? How much protein and carbs is that?
Here is my normal diet during the weekdays:
Before 3rd hour class: Turkey sandwich on wheat bread Lunch: 2 ham sandwiches on wheat bread, water, nuts, apple, cereal bar After school: Tuna on wheat bread, 16 oz milk Post-Workout: 2 scoops protein powder w/ glutamine, 2 cups of orange juice Dinner: We have the same thing almost every week on certain days:
Monday: 2 hamburger patties on a wheat bun, 16 oz milk
After dinner: Turkey, ham, or chicken sandwich on wheat bread, 16 oz milk Here is my diet during the weekend:
Second meal: Sandwich meat on wheat bread, peanut butter on toast, 16 oz milk Third meal: Sandwich meat on wheat bread, yogurt, 16 oz milk Post-workout: 2 scoops protein powder w/ glutamine, 2 cups of orange juice Fifth meal: Sandwich meat on wheat bread, (a small cheat food such as: ? cup of ice cream, a few cookies, or something else), 16 oz milk Dinner: Listed above After dinner: Another meat sandwich on wheat bread, yogurt, 16 oz milk Before bed: 1 cup of cottage cheese, 16 oz milk During the week, I take in about 360 grams of protein and 480-530 grams of carbs per day. On the weekends, I take in about 350 grams of protein and 500-550 grams of carbs per day.
Shane, what supplements do you use?
I normally like to talk with people about diet and training first because they are much more important than supplements. Since I have already listed my diet and training routine, I will go ahead and tell you about my supplementation. I currently use Optimum Nutrition 100% Whey Protein, G-Plenish GlutaGain Glutamine Peptides by Anabolic Fitness, and Syntrax SwoleV.2. I use Optimum Nutrition 100% Whey for quick digesting protein in the morning and post-workout. I chose this protein over others because it is cheap, high quality, and comes from a dependable company. I know whatever the label says is exactly what I am putting into my body. You can't beat the bang for the buck! I believe that this product helped prevent colds, even though I am currently sick. I never thought I would notice a difference and be able to tell that I was on the product. Increased strength and endurance becomes noticeable after a few days of the recommended dosage. SwoleV.2 is by far the best creatine product that I have used. Although the pumps aren't as great compared to regular creatine monohydrate and you don't hold as much water, the strength and endurance gains are much better. I actually like the fact that you don't get pumped up as much as with regular creatine monohydrate because a huge pump can affect your range of motion and flexibility while performing exercises. This product is great for breaking through plateaus and reaching a new point of intensity during your workouts. Applied Knowledge is Power, Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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G-Plenish GlutaGain is an awesome glutamine product. I use it for increased recovery, increased endurance, and for adding extra glutamine and protein to my daily totals. This product also helped me not get the flu that was going around a month or so ago, but this time around, I wasn't so lucky.
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