opinions for life after football....

[Debaser]

I didn't see your goals, but actually I'm cutting right now and follow his routine. He has very different cutting protocols than many, he does not alter the diet very much and instead ups the cardio. Here is what my diet plan looks like (keep in mind I am eating more than how many people "bulk up" and I am losing fat and even gaining muscle):

Note: I use optimum pro complex which is 55 g protein per serv.

Wake-up
1 hr of incline walking at 3-4 mph on an empty stomach (Unless I'm doing legs that day)

Meal 1
Vanilla procomplex shake in 2 cups grapefruit or orange juice.

--workout--

Post-Workout
About 75 g protein 75 g carbs (dextrose) and a banana

Meal 2
Box of mac+cheese, 8-12 oz chicken

-few carbs after this point, around 3:00 or 3:30-

Meal 3
Lean hamburger or chicken (8-12 oz), procomplex shake in 2 cups of milk with 2 tblspoons extra virgin olive oil and 1 tblspoon Udo's choice oil.

Meal 4
1 lb lean steak, shitload of veggies

Meal 5
Procomplex in water with 2 tblspoons grapeseed oil + 1 tblspoon udo's choice oil

Meal 6
1 lb steak, chicken or whatever with a lot of veggies

Supplements
"Anarchy" stack (from animal's board), ALA/ALCar/CLA/GT

 

[kjmbear67]

Wake-up
1 hr of incline walking at 3-4 mph on an empty stomach (Unless I'm doing legs that day)

Meal 1
Vanilla procomplex shake in 2 cups grapefruit or orange juice.

--workout--

Post-Workout
About 75 g protein 75 g carbs (dextrose) and a banana

so you wake up....do cardio......hit a meal replacement........then you lift right away?........hit another meal replacement. i like it.

i like how you're consuming your carbs in the morning, and working out during that time as well. i might have to switch to an am work out plan........it's just so hard to get up that early!

do you work at night?....or do you just get up REALLY early?

 

[Bulldog_10]

Hypertrophy Stage

"This stage is an early preparation phase designed to allow the athlete to make certain specific physiological adaptations that prepare him to perform high-intensity and high-intensity-technique-oriented training. During this phase, 2 important adaptations beyond those of typical programs , can be expected to occur. The first is a positive change in body composition. High volume training (8-12 reps/set) has been shown to produce greater gains in LBM (hypertrophy) and greater decreases in percentages of fat than low volume training. Increases in muscle mass (hypertrophy) increase an athlete's potential to gain power and strength.
Therefore, this hypertrophy stage is most important in laying the proper foundation and preparing the athlete for higher intensity work by positively altering body compostion and anaerobic capacity. These adaptations are best produced by using sets of 10 reps.
Leg and hip strength and power will increase during this phase. The bench press may show only slight increases or no change. However, advanced athletes may actually show slight decreases in their 1-RM strength and maximal power output. This may be due in part to fatigue. it must be remembered that this is a preparation primarily designed to increase LBM and anaerobic capacity."

So, for your goals, I think this is the program you should be following. I'll try to lay out the full program just so you can keep following it if you like:

Hypertrophy:
3-10 sets of 8-12 reps, 3-4 days per week, 1-3 times per day, Intensity cycle 3/1, intensity=low, volume=high

Basic Strength:
3-5 sets of 4-6 reps, 3-5 days per week, 1-2 times per day, intensity cycle (2-3)/1, intensity=high, volume=moderate-high

Strength and power:
3-5 sets of 2-3 reps, 3-5 days per week, 1-2 times per day, intensity cycle (2-3)/1, intensity=high, volume=low

Competition:
1-3 sets of 1-3 reps, 1-5 days per week, once per day, intensity=very high, volume=very low

Followed by active rest...and then start over.

A most important factor in this model is the initial change in body composition.

Hope this helps bro...
-Bulldog