Finally summa is right around the corner. This time of year I always dial it in.
People ask me how I train, so if you wanna know, here’s how I do it.
8-WEEK Nutrition
Print this general 7-day 2,000 calorie meal plan. (170 grams of protein, 170 grams of carbs, 80 grams of fat).
Just make note: my goals are “lean bulk” (lots of lean muscle and fat-loss at the same time). *Not everyone wants that. It takes a lot of intention in the kitchen and the gym.
At the same time, you have to master the art of flexibility. Just because my meals are very simple, bland, and lack variety, you have to know how to add or switch things up. The template is just a template.
For example: if I want chicken instead of fish, that’s fine-swap any protein for any other type of protein. Swap peas instead of broccoli. Don’t get uber stressed about that stuff. Yes I add cheese sometimes and yes I add butta often! You gotta know what works well with you.
Portions: for the most part think of a plate and on that plate, think handful of protein and handful of carbs (I.e. potatoes or rice), and handful of greens. Big handful of protein. Make it two handfuls most of the time. BUT, for fats it’s NOT a handful. Tablespoon of olive oil. Small handful of walnuts. Fats add up quick!
Also regarding flexibility, you also have to know that I eat bad food sometimes, especially on Sat nights for dinner. Whatever I want. It’s disgusting the amount of food I’ll eat. But it helps reset and refeed me from a very disciplined week. And also, I’m not going to disrespect someone if they offer me good food! I’ll enjoy it and get back at it the next meal! Unless you’re competing in a physique competition, eating healthy is never about deprivation.
GYM HACKS
In the gym, you can’t just pick up weights. You have to truly know what weights to push around. And even though the group workouts you do are pretty much the same workouts I do, in each workout I’ll switch some things up to make sure I’m hitting the volume I need for certain muscle groups. I can tell you those notes during each workout.
Mainly, and don’t miss this, I will never miss my reps! Regardless of the whistle or if someone is talking to me, I will get my reps in. Challenging. Time under tension. Engaged in the movement and breathing thru each rep. Ain’t nothing gonna mess up my reps & sets! I have no problem taking longer breaks but I have super heavy loads for big exercises, so I often only need :45 seconds for 12-16 reps.
My supp routine is very simple right now:
Pre-workout 30-90 minutes before workout:
*L-theanine
*Caffphenol
Perfect amino
Scoop of bone broth protein (ancient nutrition brand)
Mid-morning:
*UltraNutrient Multivitamin & pure moringa
Three meals a day:
*Digestive enzymes Ultra w/ betaine HCL (prior to meal)
*Pure encapsulations brand
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